Sunday, June 2, 2013

BARIATRIC RECIPES from renewedreflections.com

Chocolate Flax Meal Muffins

Ingredients

1/4 cup flax meal
1 tsp Baking Powder
1Tbs Unsweetened Cocoa Powder
1Tbs Splenda (or other non sugar sweetener)
10 SF Chicolate Chips
1 Large egg
(Optional: 1/2 tsp bulk pure calcium citrate)


Directions

I mix dry ingredients in a Baggie so they are ready in the mornings when I am. I break and beat one egg in a smooth 6oz ramekin. You could use a mug if you want. You get the idea. 

Pour in dry ingredients into the beaten egg and mix well with a fork. Microwave on high for 75 seconds (your microwave may need more or less time. Play with it to get it where you like it, but if you overcook it will be very dry)

Dump the muffin on a plate or paper towel, split, spray with some I Can't Believe It's Not Butter spray and eat plain or top with SF fruit preserves. Cherry and Strawberry would be best for the chocolate version. 

Calculate at 200 cals, no sugar, 5g net carbs, 13g protein, 15g fiber, 16g fat (mainly from the egg, but the flax has omega-3 in it).


Sugar Free Angel Food Cake


Ingredients

1 cup sifted cake flour
1-1/2 cups Splenda
1/2 tsp salt
12 egg whites (I bought a 16oz egg white carton Walmart brand which equals 10 egg whites, and added two fresh egg whites. Saves time and money. )
1 tbsp water
1 tsp vanilla extract
1 tsp cream of tartar

Directions

Preheat oven to 350 degrees. We used our countertop convection oven. Worked great but cooks quick! Watch it! Ours got a bit brown on top at 25 mins, but could be because we used loaf pans. 

Sift flour, salt, cream of tartar and splenda together.

In a separate bowl, beat egg whites, water, and vanilla until soft peaks form.

Gently fold dry ingredients into whipped egg whites. Fold until just incorporated.

Carefully pour batter into an UN-greased 10 inch tube pan or three loaf pans. 

Bake 350 degrees for 35 - 40 minutes. In my convection toaster oven in loaf pans total cooking time was 25 minutes.

Makes 12 servings. About 60 cals per serving. 

Top with fresh strawberries and sugar free whipped cream. The family ate this all up, and I can say it was as light or lighter than a normal angel food cake. Really good!


Baked Potato Soup


  • 2 russet potatoes, washed and dried
  • 1 small head of cauliflower, stem removed cut into florets
  • 1 1/2 cups fat free chicken broth
  • 1 1/2 cups 1% reduced-fat milk
  • salt and freshly cracked black pepper
  • 1/2 cup light sour cream
  • 10 tbsp reduced-fat shredded sharp cheddar cheese
  • 6 tbsp chopped chives, divided
  • 3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)

Directions:

Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bakeat 400° for 1 hour or until tender. CoolPeel potatoes.

Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. On medium heat, add chicken broth, milk, potatoes and bring to a boil. Use an immersion blender to puree until smooth. Add sour cream, half the chives, salt and pepper and cook on low another 5-10 minutes, stirring occasionally.

Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.

Servings: 5  Size: 1 cup  Old Points: 4 pts  Points+: 5 pts
Calories: 207.6 • Fat: 7.8 g • Carb: 22.5 g • Fiber: 2.4 g  • Protein: 11.9 g


 Banana Almond Butter Pancakes

In blender or food process. 

2 ripe bananas (the riper the better)
2 eggs
1 heaping tablespoon organic Almond Butter

Mix to pancake consistency

Small pan heat butter or coconut oil on medium heat. Pour in batter a little bigger than "silver dollar pancakes" and let cook until you see MANY bubbles on top or else it will fall apart when you turn it over! These are very delicate pancakes closer to crepe consistency but taste like banana bread!!! Yummy!!! It makes 6-8 depending on what size you make them! Here is the TOTAL calorie count info, just divide by how many u make! Enjoy!!!

450 calories
18 fat
140 sodium
1155 Potassium
59.5 carbs
41 sugars
10 fibers
16.5 protein






Thursday, May 30, 2013

HIGH FIBER RECIPES from sparkepeople.com

peanut butter flax hot cereal


    4 tbsp flax meal
    0.5 cup boiling water
    2 tbsp peanut butter(I use Naturally More-it has more fiber and added flax)
    0.25 tsp cinnamon

Directions

Pour the boiling water over the flax meal and stir thoroughly.

Add the peanut butter and cinnamon. Let the mixture thicken for 1-2 minutes.

Enjoy!

(You can make a half-portion of this for when you want just a taste!)

Number of Servings: 1

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 331.5
  • Total Fat: 25.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 2.5 mg
  • Total Carbs: 14.5 g
  • Dietary Fiber: 10.3 g
  • Protein: 13.0 g

Reuben Burritos - sort of!

    1 Tortilla Factory Low Carb High Fiber Wheat Tortilla
     

    2 oz. extra lean deli pastrami sliced extra thin
    1 oz provolone
    1 cup cabbage (I buy slaw bags)
    1/2 tbsp each - lite mayo, low carb ketchup
     

Directions

Put tortilla on micro-safe plate and pull apart the pastrami evenly over the top, then do the same with the cheese.

Mix together the mayo/ketchup in a tiny bowl

Nuke until cheese is almost all the way melted.

Remove - add cabbage in a line on 1/2 the tortilla,
then the dressing on the top of the cabbage.

Roll up like a tortilla and ENJOY!!

Number of Servings: 1

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 265.3
  • Total Fat: 14.2 g
  • Cholesterol: 48.6 mg
  • Sodium: 1,038.3 mg
  • Total Carbs: 16.6 g
  • Dietary Fiber: 9.1 g
  • Protein: 25.5 g

Whole Wheat Berry Pancakes

    Whole Wheat Flour - 3/4 cup
    Splenda - 1 tsp
    Baking Powder - 1/2 tsp
    Egg White - 1
    Olive Oil - 1 tsp
    Skim Milk - 3/4 cup
    Blueberries - 1/2 cup

Directions

Mix dry ingredients together in a mixing bowl. In a separate bowl, beat egg white into the teaspoon of oil. Add egg mixture to dry ingredients. Add milk slowly, stirring until you get the right consistency.
Using a low calorie pan coating spray such as Pam, fry pancakes on both sides until golden brown and cooked all the way through.

Makes 2 x 4" pancakes

Number of Servings: 1

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 472.6
  • Total Fat: 6.4 g
  • Cholesterol: 3.7 mg
  • Sodium: 1,559.6 mg
  • Total Carbs: 87.2 g
  • Dietary Fiber: 12.9 g
  • Protein: 22.5 g

Mexican Lasagna

    6 La Tortillia Factory Low-Carb/Low-Fat Tortillias
    1 Can (16 oz) Fat Free Refried Beans
    1 Cup Shredded Low Fat Cheddar Cheese
    1 Can (15 oz) diced tomato (drained )
     

    1/2 Cup Chunky Salsa
    1 Tbs Chili Powder
    2 tsp Minced Garlic
    1 Medium Onion Diced
    1 tsp Hot Pepper Sauce (or to Taste)

Directions

Preheat oven to 350.
Spray 8.4 x 11 inch casserol dish with Non-Stick Cooking Spray.

Mix Refried Beans, 1/2 cup cheese, tomatoes, chili powder, garlic, onion, and hot pepper sauce in a bowl.

Lay 2 tortillas in the bottom of an casserole dish, top with 1/3 bean mixture, salsa, and remaining cheese. Continue 2 more layers.

Bake at 350 for 40 minutes.

Serves 6

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 226.0
  • Total Fat: 3.9 g
  • Cholesterol: 4.0 mg
  • Sodium: 1,491.7 mg
  • Total Carbs: 39.1 g
  • Dietary Fiber: 15.6 g
  • Protein: 16.8 g

Strawberry Breakfast Shake

    vanilla soy protein concentrate
    1 cup frozen strawberries
     

    1 cup milk 1%
    1 tsp flax seed
    1tsp vanilla extract
    1/2 cup sliced bananas
    2 oz light strawberry yogurt
     

Directions

Add all the ingredients into a blender.
Use the ice crush feature for about 30 secs.
Mix at high speed for another 30 secs.
Then pulse mixture for 4-5 pulses.
Mix until well blended.
You can split this up to make two servings at about 11/2 cup each....subract half the calories if you do this.
Single serving makes 3 cups.

Number of Servings: 1

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 421.0
  • Total Fat: 7.0 g
  • Cholesterol: 13.9 mg
  • Sodium: 399.0 mg
  • Total Carbs: 61.5 g
  • Dietary Fiber: 9.8 g
  • Protein: 31.7 g

Thursday, May 23, 2013

HEALTHY SMOOTHIES from greatist.com


 Black and Blue Smoothie
Though this smoothie has a misleading name (it’s because of the berries!), it’s got a hearty dose of spinach which can actually help speed healing (because it’s a great source of vitamin K).

2-3 cups organic spinach 
1 cup milk (or juice) of choice
1 banana
¼ cup blueberries, frozen
¼ cup blackberries, frozen
3 ice cubes

PKB (Pumpkin, Kale, Banana) 
Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a creamy thick consistency anything it’s added to. It’s also loaded with antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the body. This harvest drink also uses cinnamon, which can help fight inflammation.

3 leaves kale
½ cup vanilla soymilk
1 tablespoon flax seed
1 banana, frozen
¼ teaspoon cinnamon
½ cup pumpkin
3 ice cubes

Banana Java 
Many of these smoothies feature banana as their main event, but it takes the spotlight in this coffee variety. The superfood is mostly known for it’s potassium punch, but it’s also got carotenoids, which are especially good for our eyes.

1 banana 
 cup oats
1 scoop vanilla whey protein
¼ cup skim milk
1 cup coffee

Chunky Monkey 

Chocolate milk can help the body recover after exercise because of its carb-to-protein ratio (four to one) [3]. And combining chocolate, peanut butter, and banana is always a win.


1 medium banana

1 tablespoon peanut butter

1 cup low-fat chocolate milk

3 ice cubes


Caramel Apple Cider 


This treat uses apple cider, which is a good source of potassium and vitamin C. To get extra fancy, rim the glass by dipping it in cider and then in a mixture of cinnamon and sugar.



1 cup apple cider


½ apple, peeled and diced

½ cup low-fat vanilla frozen yogurt

1 tablespoon caramel sauce

½ teaspoon cinnamon

3 ice cubes