Finding balance / sustainability with food

[beachgal2935 596]

@@Dar200 @@Niki15 I don't have time for a blog but here are some of my favorite recipes. I've included the nutrition facts and pics:

Premier Protein pudding Cups or Pops

2 cups Premier chocolate protein shakes
1 small pkg Jello sugar-free/fat-free instant pudding (dry mix)

Prepare pudding according to package directions replacing milk with chocolate Premier Protein shake. I prefer to use my NutriBullet. If using shaker, shake for 3 minutes or until thickened slightly. Pour into ½ cup containers for pudding cups. For frozen pops, pour into Jello pudding pop or any popsicle molds. Jello molds hold 1/3 cup each. Pudding cups set in 5 minutes and freezer pops in approx. 2-3 hours. Any flavor sugar-free fat-free pudding works, so get creative and enjoy!

Nutrition Facts – Pudding

Serving size: ½ cup

Calories 93

Fat 1g

Carbs 10g

Fiber 2g

Sugars 0g

Protein 12g

Serving Size: 1 Pop

Calories 62

Fat 1g

Carbs 7g

Fiber 1g

Sugars 0g

Protein 8g

cheese Crisp Squares

2 slices - Sargento Ultra thin Colby Jack cheese

sprinkle of seasoning to taste (I like cayenne pepper)

Break each slice into 4 equal squares, place on parchment paper and lightly sprinkle with your choice of seasoning (no need for salt). Must be parchment paper - NO exceptions! Place in 350° preheated oven on a baking sheet or pizza stone and bake for approximately 3-5 minutes. Keep an eye on them so they don't burn. Slide parchment paper off to cool on counter. Place cheese crisps on paper a towel to soak up any oil. They are super thin and delightfully crispy. They'll satisfy both your chip and cracker needs.

Nutrition Facts

Serving size 8 crackers

Calories 80

Fat 7g

Carbs 1g

Fiber 0g

Sugar 0g

Protein 5g

Magic Crust Quiche - Ham

Ingredients

2 cups 1% Lowfat Milk

1/2 cup All-purpose flour

5 large eggs

1/2 cup 2% Reduced Fat Pepper Jack Cheese shredded

1/2 cup 2% Reduced Fat Swiss Cheese shredded

1/2 cup 2% Reduced Fat Sharp Cheddar Cheese shredded

7 oz Ham diced small

1/4 cup Cooked red bell pepper diced small

1/4 cup Cooked Vidalia or sweet onion diced small

Preheat oven to 350˚. In a blender or NutriBullet, mix eggs, milk and flour until blended, season with salt, pepper, garlic powder or whatever you’d like. In a bowl combine all cheeses, cooked meat and cooked veggies (optional). Now add blended mixture and stir to combine. Pour into an 8”x8” or 9”x9” square glass dish. Bake for 50-55 minutes. Let stand 5-10 before serving. You can add whatever cheeses, veggies or meats suit your taste. I steer clear of chicken as it seems to dry to me. The small amount of flour firms up the sides and bottom making the “magic crust” while saving tons of calories. The Nutrition Facts are based on recipe above. FYI - the heavier meats, like ground beef, tend to fall to the bottom. Serving size is approximately 2”x2 1/2”

Nutrition Facts

Servings 12

Per serving:

Calories 120

Protein 12g

Fat 5g

Cholesterol 94 mg

Sodium 253 mg

Potassium 59 mg

Total Carbohydrate 7 g

Sugars 2 g

PIZZA CRUST – (Chicken)

Ingredients

• One pound ground (raw) chicken breast
• ¼ cup grated Parmesan
• ¼ cup Reduced fat 4 cheese Italian shredded cheese – ¼ cup shredded cheese is 1 oz. by weight
• ½ teaspoon garlic powder
• ½ tsp salt
• ¼ tsp black or cayenne pepper (I used cayenne)

Tools

• Mixing bowl (stand mixer - easiest combining method)
• Baking sheet, pizza pan or pizza stone (crispiest crust)
• Parchment paper
• Wax paper
• Rolling pin
• Pam or any vegetable non-stick cooking spray

Instructions

1. Preheat oven to 450°F.

1. In a medium bowl combine all of the above ingredients.

1. Place a wet paper towel on a flat surface then place your parchment paper on it. Spray it with Pam and then put your chicken mixture on top. Mixture makes 1 large or I like to make 6 – 3 oz. portions, so 6 individual crusts. Lightly spray a sheet of wax paper with non-stick cooking spray (makes for easy removal). Place wax paper, sprayed side down and evenly press using a rolling pin to get it as thin as you’d like. Remove the wax paper and place parchment paper on pan bake until golden brown, 12 to 15 minutes (depending on thickness).

1. Put the crust between two paper towels and pat to absorb any grease. It is chicken after all. Then place it on a new sheet of parchment before topping it. Top baked crust with sauce, cheese and you favorite healthy toppings.

1. Place back in oven on baking sheet or preheated pizza stone and cook until melted and bubbly 5 to 6 minutes. Remove from oven and enjoy! If you bake it on a pizza stone it will get crispier.

Crust Only:

Nutrition Facts

Amount Per Serving:

Servings 6.0

Calories 114

Total Fat 3g

Carbohydrate 1g

Dietary Fiber 0g

Sugars 0g

Protein 19g

As Prepared :

1 Tbsp Prego pizza sauce

2 Tbsp Sargento reduced fat 4 cheese Italian shreds

1 tsp sautéed Vidalia onion

1 tsp sautéed red bell pepper

½ oz. cooked 90/10 lean ground beef

Nutrition Facts

Servings 1.0

Calories 238

Total Fat 10g

Carbohydrate 5g

Dietary Fiber 1g

Sugars 2g

Protein 31g

Crustless Protein pumpkin Pie

15 oz. can 100% pumpkin (not pie filling)
½ cup Egg whites or Egg beaters
1 ½ cup Premier Protein vanilla shake
¾ cup Splenda
½ tsp. Salt
2 Tbsp. Pumpkin pie spice

Preheat oven 400°. Spray pie pan with non-stick cooking spray. Beat all ingredients together until smooth and creamy. Pour into prepared pie pan. Bake at 400° for 15 minutes, then turn down to 375° and bake for 45 minutes or until a knife inserted in center comes out clean. It is best served cold and can even be frozen. Serving size is 1/6 slice of pie. I used a Tbsp. of fat-free vanilla Greek yogurt as a topping (pic) but you could use Reddi-Wip fat-free whipped cream for an additional 5 calories & only 1 carb per 2 Tbsp. serving.

Nutrition Facts

Servings: 6

Calories 77

Fat 1g

Carbs 10g

Fiber 4g

Sugars 6g

Protein 9g

[Inner Surfer Girl 12,015]

Following.

[chavezmommy 146]

I'm pre op having finished my 4th of 6 Nut classes. I struggle with eating anything I feel like. Then I feel guilty and gross after. I know with the surgery at least I won't be able to eat the same volume. I pray I'll be like many of you, Making healthy food and experimenting with recipes. I have 2 young sons and hubby and we all eat poorly. I hope I can be a good example for them after I establish some bounderies. I'm tracking food but still eating poorly. Lord I need dicipline and motivaton. I feel like I have no will power.

I must say though, It's refreshing to hear about everyone's progress and positive attitude. Keep it up!!

[Daisee68 2,493]

@@Dar200 - mix sum Protein Powder in the pudding. I generally out 1/2 of a scoop in and make the pudding a nice treat with Protein. It is low cal, has Calcium and now protein. Perfectly acceptable treat and way to get in protein - especially at the stage you are in

[BLERDgirl 6,417]

I'm pre op having finished my 4th of 6 Nut classes. I struggle with eating anything I feel like. Then I feel guilty and gross after. I know with the surgery at least I won't be able to eat the same volume. I pray I'll be like many of you, Making healthy food and experimenting with recipes. I have 2 young sons and hubby and we all eat poorly. I hope I can be a good example for them after I establish some bounderies. I'm tracking food but still eating poorly. Lord I need dicipline and motivaton. I feel like I have no will power.

I must say though, It's refreshing to hear about everyone's progress and positive attitude. Keep it up!!

It starts with shopping. Stock your home with healthier alternatives. If they complain allow 1 not so healthy treat only. For yourself food logging is vital. Use the Internet to look up healthy but great tasting alternatives and don't be afraid to try them. ALWAYS have a Water bottle with you and take a sip any time you get the impulse to eat when you shouldn't.

[Niki15 198]

@@Dar200 @@Niki15 I don't have time for a blog but here are some of my favorite recipes. I've included the nutrition facts and pics:

Premier Protein pudding Cups or Pops

2 cups Premier chocolate protein shakes

1 small pkg Jello sugar-free/fat-free instant pudding (dry mix)

Prepare pudding according to package directions replacing milk with chocolate Premier Protein shake. I prefer to use my NutriBullet. If using shaker, shake for 3 minutes or until thickened slightly. Pour into ½ cup containers for pudding cups. For frozen pops, pour into Jello pudding pop or any popsicle molds. Jello molds hold 1/3 cup each. Pudding cups set in 5 minutes and freezer pops in approx. 2-3 hours. Any flavor sugar-free fat-free pudding works, so get creative and enjoy!

Nutrition Facts – Pudding

Serving size: ½ cup

Calories 93

Fat 1g

Carbs 10g

Fiber 2g

Sugars 0g

Protein 12g

Serving Size: 1 Pop

Calories 62

Fat 1g

Carbs 7g

Fiber 1g

Sugars 0g

Protein 8g

cheese Crisp Squares

2 slices - Sargento Ultra thin Colby Jack cheese

sprinkle of seasoning to taste (I like cayenne pepper)

Break each slice into 4 equal squares, place on parchment paper and lightly sprinkle with your choice of seasoning (no need for salt). Must be parchment paper - NO exceptions! Place in 350° preheated oven on a baking sheet or pizza stone and bake for approximately 3-5 minutes. Keep an eye on them so they don't burn. Slide parchment paper off to cool on counter. Place cheese crisps on paper a towel to soak up any oil. They are super thin and delightfully crispy. They'll satisfy both your chip and cracker needs.

Nutrition Facts

Serving size 8 crackers

Calories 80

Fat 7g

Carbs 1g

Fiber 0g

Sugar 0g

Protein 5g

Magic Crust Quiche - Ham

Ingredients

2 cups 1% Lowfat Milk

1/2 cup All-purpose flour

5 large eggs

1/2 cup 2% Reduced Fat Pepper Jack Cheese shredded

1/2 cup 2% Reduced Fat Swiss Cheese shredded

1/2 cup 2% Reduced Fat Sharp Cheddar Cheese shredded

7 oz Ham diced small

1/4 cup Cooked red bell pepper diced small

1/4 cup Cooked Vidalia or sweet onion diced small

Preheat oven to 350˚. In a blender or NutriBullet, mix eggs, milk and flour until blended, season with salt, pepper, garlic powder or whatever you’d like. In a bowl combine all cheeses, cooked meat and cooked veggies (optional). Now add blended mixture and stir to combine. Pour into an 8”x8” or 9”x9” square glass dish. Bake for 50-55 minutes. Let stand 5-10 before serving. You can add whatever cheeses, veggies or meats suit your taste. I steer clear of chicken as it seems to dry to me. The small amount of flour firms up the sides and bottom making the “magic crust” while saving tons of calories. The Nutrition Facts are based on recipe above. FYI - the heavier meats, like ground beef, tend to fall to the bottom. Serving size is approximately 2”x2 1/2”

Nutrition Facts

Servings 12

Per serving:

Calories 120

Protein 12g

Fat 5g

Cholesterol 94 mg

Sodium 253 mg

Potassium 59 mg

Total Carbohydrate 7 g

Sugars 2 g

PIZZA CRUST – (Chicken)

Ingredients

• One pound ground (raw) chicken breast
• ¼ cup grated Parmesan
• ¼ cup Reduced fat 4 cheese Italian shredded cheese – ¼ cup shredded cheese is 1 oz. by weight
• ½ teaspoon garlic powder
• ½ tsp salt
• ¼ tsp black or cayenne pepper (I used cayenne)

Tools

• Mixing bowl (stand mixer - easiest combining method)
• Baking sheet, pizza pan or pizza stone (crispiest crust)
• Parchment paper
• Wax paper
• Rolling pin
• Pam or any vegetable non-stick cooking spray

Instructions

• Preheat oven to 450°F.

• In a medium bowl combine all of the above ingredients.

• Place a wet paper towel on a flat surface then place your parchment paper on it. Spray it with Pam and then put your chicken mixture on top. Mixture makes 1 large or I like to make 6 – 3 oz. portions, so 6 individual crusts. Lightly spray a sheet of wax paper with non-stick cooking spray (makes for easy removal). Place wax paper, sprayed side down and evenly press using a rolling pin to get it as thin as you’d like. Remove the wax paper and place parchment paper on pan bake until golden brown, 12 to 15 minutes (depending on thickness).

• Put the crust between two paper towels and pat to absorb any grease. It is chicken after all. Then place it on a new sheet of parchment before topping it. Top baked crust with sauce, cheese and you favorite healthy toppings.

• Place back in oven on baking sheet or preheated pizza stone and cook until melted and bubbly 5 to 6 minutes. Remove from oven and enjoy! If you bake it on a pizza stone it will get crispier.

Crust Only:

Nutrition Facts

Amount Per Serving:

Servings 6.0

Calories 114

Total Fat 3g

Carbohydrate 1g

Dietary Fiber 0g

Sugars 0g

Protein 19g

As Prepared :

1 Tbsp Prego pizza sauce

2 Tbsp Sargento reduced fat 4 cheese Italian shreds

1 tsp sautéed Vidalia onion

1 tsp sautéed red bell pepper

½ oz. cooked 90/10 lean ground beef

Nutrition Facts

Servings 1.0

Calories 238

Total Fat 10g

Carbohydrate 5g

Dietary Fiber 1g

Sugars 2g

Protein 31g

Crustless Protein pumpkin Pie

15 oz. can 100% pumpkin (not pie filling)

½ cup Egg whites or Egg beaters

1 ½ cup Premier Protein vanilla shake

¾ cup Splenda

½ tsp. Salt

2 Tbsp. Pumpkin pie spice

Preheat oven 400°. Spray pie pan with non-stick cooking spray. Beat all ingredients together until smooth and creamy. Pour into prepared pie pan. Bake at 400° for 15 minutes, then turn down to 375° and bake for 45 minutes or until a knife inserted in center comes out clean. It is best served cold and can even be frozen. Serving size is 1/6 slice of pie. I used a Tbsp. of fat-free vanilla Greek yogurt as a topping (pic) but you could use Reddi-Wip fat-free whipped cream for an additional 5 calories & only 1 carb per 2 Tbsp. serving.

Nutrition Facts

Servings: 6

Calories 77

Fat 1g

Carbs 10g

Fiber 4g

Sugars 6g

Protein 9g

Thanks so much this is awesome will def try these..

[Daisee68 2,493]

@@beachgal2935 - I finally made your Magic Crust Quiche! I actually made mine in mini-muffins (came out to 45 muffins but I may have overfilled a few and probably should have stretched to 48). They were really good! I used a Canadian bacon instead of ham (only because it is what I found at the store easily) and a little bit of turkey sausage crumbles. I don't think I put enough salt, pepper, etc. in mine and would add a little more next time, but I think my favorite part was the swiss cheese. It really gave it a nice bite. I am going to try freezing some of them and reheat in the mornings for a quick Breakfast on the road.

Anyway thanks again for the recipes! Looking forward to trying the next one!

[Dar200 285]

@beachgal. Thank you so much for sharing these. You rock.

[Dar200 285]

@Daisee I'll try that with the other pudding. It makes it sound much more appetizing knowing I'm getting protein!