Mango Chicken Salad

Ingredients: 

3 chicken breasts - season and roasted

1 can chickpeas - drained and, rinsed

1/2 cup Celery, chopped

1 full Mango, chopped

1/2 cup Mayonnaise

1/2 to 1 tsp Splash White Vinegar

Salt & Pepper

1/4 cup Thompson Seedless Raisins 

1 - 2 tsp Curry Powder

Turmeric (I skipped) 

1/2 tsp Dehydrated Onion

Cayenne Pepper (I skipped)

a Dash ~1/8 tsp Cinnamon

1/2 tsp Aamchur Powder 

Directions:

Because I was eating this in the soft minced phase post surgery I wanted tomato sure this was very finely minced. 

1. For my chicken I seasoned the breasts with Salt, Pepper, and Mushroom Powder for Umami - but really any seasoning or just S&P would be fine. I then put it in the Instapot with chicken broth to cover and cooked it on high pressure for 90 minutes. Key is to have the chicken covered with the liquid so that it is very moist and falls apart. I kept some of the liquid in with the chicken after I removed it from the Instapot. The other option - just use rotisserie chicken from the store. 

2. I then minced everything very finely on a cutting board - the chickpeas, chicken, very ripe mango, and raisins. For the mango - I cut off both sides and then trimmed around the seed and used the trimmings from around the seed to go in the salad. I kept the sides of the mango separate and served them with the chicken salad in chunks. Now that I know I tolerate this I would add all the mango in. 

3. Season everything as you go and taste a little the Aamchur Powder (Mango Powder) is optional but I felt it added to the recipe. This tasted way better the next day and the vinegar was surprisingly a good addition to the salad. I don't know exactly how much mayonnaise I used as I was making sure it was moist. 

Original Source

 Two-Ingredient Protein Jello

Ingredients:

3 oz box flavored sugar-free gelatin (aka - I used one box of Jell-O) 

1 cup hot water

200 g plain nonfat Greek yogurt (I used the vanilla greek yogurt as the plain is more bitter) 

Optional for later phases:

6 g whipped topping + 4 g fruity cereal

Directions:

1. Add hot water to gelatin; stir until fully dissolved. Cool 5–10 minutes.

2. Whisk in Greek yogurt until smooth.

3. Pour into 2 cups or a small dish; refrigerate 2–4 hours until firm. **

4. Serve as-is or top with whipped topping and cereal.

** Note: I ended up splitting this across three small mason jars and based on that with the Yogurt I was using one serving is about 11 g of protein. 

Original Source

 High-Protein Broccoli Feta Soup

Ingredients

Roast:

5 cups Broccoli Florets, cut small so they roast evenly

1 small yellow onion, quartered

4 Garlic cloves, peeled

1 tbsp olive oil

1 tsp dried oregano

1/2 tsp chili flakes

Salt and Pepper, to taste

6 oz feta cheese

To Blend:

3 cups Bone Broth

1/2 cup Cottage Cheese

2 cups Baby Spinach

Zest and Juice of 1/2 large lemon

Optional:

Fresh Dill

Finely Shredded Parmesan or Mancehgo for Garnish

Directions:

Preheat Oven to 415 F

Cut the the broccoli into small florets so it roasts evenly and cooks faster

Toss broccoli, onion and garlic with Olive Oil, Oregano, Chili Flakes, Salt and Pepper and place in a roasting pan. Tuck the feta in the corner and roast for 28-30 minutes until golden and slightly crisp at the edges

Add roasted veggies to a blender with Bone Broth, Spinach, cottage cheese, lemon zest, and juice. Blend until smooth and creamy.

Warm through in a pot, taste and adjust seasoning, then garnish with fresh dill, chili flakes, and finely shredded Parmesan or Manchego. 

Original recipe source

 Creamy Sweet Potato Chickpea Soup (Easy One-Pot Recipe)

Ingredients

2 tablespoons extra virgin olive oil

1 medium onion

1 rib celery

3 cloves garlic

1 teaspoon ground cumin

1 teaspoon paprika

3 medium sweet potatoes

2 cans chickpeas

5 cups vegetable broth

1 teaspoon salt

1/2 - 1 cup half-and-half

1 - 2 tablespoons lemon juice

Note: For post surgery I switched to the Ultraprocessed high protein milk instead of half-and-half 

Directions:

1. Cook the base: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 medium onion and 1 rib celery with a pinch of salt. Cook for 5 minutes, stirring, until soft. Add 3 cloves garlic (grated), 1 teaspoon ground cumin and 1 teaspoon paprika. Stir for 30 seconds, until fragrant.

2. Simmer the soup: Add 3 medium sweet potatoes (peeled and diced), 2 cans chickpeas (rinsed), 5 cups vegetable broth, 1 teaspoon salt, and black pepper. Cover, bring to a gentle boil, then lower the heat and simmer 20–25 minutes, until the sweet potatoes are very soft.

3. Blend until creamy: Turn off the heat. Use an immersion blender to blend the soup directly in the pot until smooth and creamy. If the soup is too thick, add a little more broth or water.

4. Finish and serve: Stir in ½ - 1 cup half-and-halfAdd 1 - 2 tablespoons lemon juice or apple cider vinegar to brighten the flavor.Serve warm with a drizzle of olive oil, black pepper, and optional parsley.

Original Recipe Source

 Creamy Red Lentil Soup (Easy One-Pot, High-Protein)

Ingredients

2 tablespoons extra virgin olive oil

1 onion

1 carrot

1 rib celery

3 cloves garlic

1 teaspoon ground cumin

2 tablespoons tomato paste

2 medium potatoes

8 cups vegetable broth

2 cups red lentils

1 teaspoon salt

1 lemon

1 tablespoon parsley

Directions:

1. Sauté Veggies: Pulse 1 onion, 1 carrot, 1 rib celery, and 3 cloves garlic in a food processor. Heat 2 tablespoons extra virgin olive oil in a large pot, cook veggies 4 minutes, then stir in 1 teaspoon ground cumin and 2 tablespoons tomato paste for 1 minute.

2. Simmer: Add 2 medium potatoes (peeled and diced), 8 cups vegetable broth (4 at a time), and 2 cups red lentils (rinsed, no soaking needed).Season with 1 teaspoon salt and some black pepper. Simmer 15–20 minutes, stirring occasionally, until lentils are creamy and potatoes fork-tender.

3. Blend: Blend until smooth with an immersion blender, or in batches once slightly cooled.

4. Adjust and Serve: Adjust seasoning, thin with broth if needed, and serve hot with a squeeze of lemon, chili oil, and chopped parsley.

Original Source

Morning Carrot Cake Oats 

Baked Oats:

2 medium Ripe Bananas Mashed with a fork
2 1/2 cups Oats Rolled or quick
1 scoop Protein Powder Vanilla
2 tsp Cinnamon
1/2 tsp Nutmeg
1 tsp Baking Powder
1 medium Carrot, grated
1/4 cup Pecans, chopped
2 tbs Maple Syrup or Honey
2 cups Milk

The Frosting:

1 1/2 cups Greek Yogurt
1/2 block Light Cream Cheese
1 tsp Vanilla
1 tbs Maple Syrup
1/4 cup Pecans, chopped

Bariatric adaptations:

I did not do this during the puree stage - but you could have done this towards the end of puree moving towards the soft minced - but I would run the oats through a blender first to make an oat flower to make it easier on the stomach. I would also skip the pecans. Given that it is being baked I would not substitute the maple syrup in the baked oats. 

Directions:

1. Heat your oven to 350°F.

2. With a fork, mash up 2 ripe bananas. Once nice and mashed up, add in 2 ½ cups of rolled oats, 1 scoop of protein powder, 2 tsp of cinnamon, ½ tsp nutmeg, 1 tsp baking powder, 1 medium grated carrot, ¼ cup of pecans, 2 tbsp of maple syrup, and 2 cups of milk.

3. With a wooden spoon or spatula, give it all a good mix so all ingredients are evenly distributed. Place in a 9×9 baking pan and bake for 40 min.

4. While your oats are baking, place 1 ½ cups of Greek yogurt, ½ a block of light cream cheese, 1 tsp of vanilla, 1 tbsp of syrup into a large bowl. With an electric mixer, beat your ingredients together until fully mixed, airy, and light.

5. Remove your oats from the oven and allow them to fully cool. Once cooled, evenly spread your whipped topping and sprinkle ¼ cup of chopped pecans and enjoy!

Original Recipe

 

High-Protein Marry Me Butter Beans

Note: For my Canadian friends - Butter Beans seems to be a US based term - here look for Large White Lima Beans OR Cannellini Beans aka White Kidney Beans. 

Ingredients

2 tablespoons olive oil
2 tablespoons unsalted butter
3 cloves garlic, finely minced
1 cup vegetable broth
1 15 oz block silken tofu
1/4 cup nutritional yeast can also swap for parmesan cheese if not vegan
1 teaspoon chili flakes
1/4 teaspoon oregano
1/4 teaspoon thyme
1/3 cup sun-dried tomatoes, chopped
2 cans butter beans or other white beans drained and, rinsed 
1 tablespoon fresh herbs for serving, chopped

Note: I found that the original recipe needed something with more umami so I added tomato powder, you could add tomato paste. I also found that mine was way more liquid based than the original recipe pictures - I think I could have either cooked it down longer or used less tofu. 

Note: I ate this during the Soft Minced Phase - but this could have been easily pureed once all cooked for the puree stage.  Also my sundried tomatoes had been packed in Oil so I took them out and squeezed them in paper towel about3 or 4 times to get the oil off - you can buy the ones that are not in oil but they aren't as soft so right now I went with the ones in Oil and I skipped the butter. 

Directions 

1. In a blender, combine HALF a can of the beans (about ⅔ cup), the silken tofu, nutritional yeast, and the broth. Blend until creamy and no chunks remain.

2. Heat a large nonstick skillet over medium heat and add in the olive oil. Once oil is hot, add in the garlic and saute for 2 minutes or until it’s fragrant. Add the tofu mixture and stir to combine.

3. Adjust the heat to medium-low, and add the butter beans to the skillet. Allow the sauce to come to a low simmer for about 3 minutes, then add in the butter, chili flakes, thyme, and oregano.

4. Add the butter and sun-dried tomatoes and season to taste with salt and pepper and let the sauce simmer and thicken for a few more minutes. Serve as is or with crusty bread. Garnish with a sprinkle of fresh herbs such as basil or parsley. ENJOY!

Original Recipe Source

Berry Baked Oatmeal

 Berry Baked Oatmeal

Ingredients:

2 cups old fashioned rolled oats

3/4 cup almonds, sliced

1 teaspoon ground cinnamon

1/2 teaspoon baking soda

1/2 teaspoon kosher salt

1 3/4 cups milk

1/4 cup honey or maple syrup

2 large eggs

2 tablespoons melted unsalted butter or coconut oil

2 teaspoons vanilla extract

2 1/2 cups frozen mixed berries

** I add 4 scoops of my protein powder to this recipe - I use unflavoured but there is not limits.  

Directions:

1. Preheat the oven to 375°F (190°C). Grease a 9-inch square baking dish.

2. In a large bowl, stir together the oats, ½ cup of almonds, cinnamon, baking soda, and salt.

3. In a separate medium bowl, whisk together the milk, honey, eggs, butter, and vanilla.

4. Pour the wet mixture into the dry, add the frozen berries, stir it all together, and then transfer the mixture to the baking dish. If you'd like, top it with a few extra frozen berries. Then sprinkle the remaining ¼ cup of almonds on top.

5. Bake for 40 to 45 minutes, or until set. Serve immediately plain, or top with a dollop of yogurt or a drizzle of maple syrup.

Original Recipe Source