8 Surprising Recipes to Up Your Protein!
French Mushroom Omelet, Sweet Potato Hash, Fruit with Granola
Protein is a diet staple after weight loss surgery (WLS). As explained by Kimberly Mahoney, MS, RD, LDN on the OAC website:
Proteins are a part of every cell, tissue and organ in our bodies. These body proteins are constantly being broken down and replaced. The body does not store protein for later use, therefore consuming adequate high quality protein is necessary, otherwise the body will inevitably suffer. When protein intake is not adequate, the body will break down lean body mass to compensate for poor oral intake. Loss of lean body mass is inevitable for WLS patients or individuals following a very low-calorie diet. To minimize that loss, sufficient high-quality protein must be consumed.
Patients may have difficulty meeting daily protein requirements, which can range from 80-180g, due to volume restrictions or intolerance to protein-rich foods. So here are a bunch of recipes that help sneak in extra protein at every meal.
My breakfast cereal is gluten-free, high in protein and fiber, and relatively high in essential amino acids. The real secret to its success is that the quinoa is cooked in roasted coconut juice in lieu of water. This makes for a deliciously and naturally sweet cereal.
After completing The Whole30 Challenge and then following a Paleo lifestyle, at age 50 I have reached a level of fitness that I've not had since I was a teenager. One of my most favorite breakfast meals that my daughter and I developed together while doing the Whole30 diet was a beautiful French mushroom omelet, served with sweet potato hash and fruit topped with a nut granola.
Flour derived from almonds or coconuts are a staple in my pantry. I use them sparingly when I crave comfort foods, like the blueberry pancakes or muffins Mom would make. Unlike most grain-free pancakes, which are small and thin, I'm able to achieve a big and fluffy pancake that would make my mother proud.
The key to the protein-packed soups I develop, is a vegetable broth base infused with egg protein, to which I add fish or fowl and a variety of fresh vegetables. My soups are packed with protein and nutrition, and best of all, they are wonderfully delicious and comforting.
Italian Egg-drop Soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. Inspired, I added turkey, baby spinach, and kale — and thusly turned Turkey Egg Drop Soup into a meal!
My Paleo-version of this classic Italian sauasage, potato, and kale soup substitutes sweet potato and quinoa for white potato, as well as coconut milk and eggs for milk and cream.
I developed this one-pot, quick and easy recipe for weekday dinner. The roasted vegetables include turnips, broccoli, red peppers, and yellow onions. My husband also thinks this dish is quite tasty.
This recipe uses sweet potatoes as my starch in lieu of traditional corn and beans. I also use Trader Joe's canned full fat coconut milk and fresh avocado in lieu of sour cream and cheese toppings. The result? Mmm-azing!
These single-serving desserts offer all of the decadence of cupcakes, but are free of white sugar and flour, and high in protein. Made in batches of just one or two right inside a mug (which acts as both a cooking and serving vessel), they microwave in minutes.
Living larger than ever,
My Bariatric Life