Tag Archives: Bariatric Surgery

Crustless Turkey and Spinach Quiche

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One of my favorite go-to recipes to make, freeze and use when needed is a Turkey spinach crustless quiche.聽 It’s quick, it’s easy, it’s delicious!! One thing I also like about this recipe is it can be scaled up for multiple people or paired down for the solo eaters, like me 馃檪聽 You can really use any veggies you like, but I like spinach and onions (sometimes I throw mushrooms in there also)!

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Ingredients:

  • Cooking spray
  • 3/4 cup (4 ounces) ground turkey
  • 1/2 cup chopped onion
  • 1/8 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) shredded light Swiss cheese, divided
  • 1 cup fresh baby spinach leaves
  • 1 cup fat-free cottage cheese
  • 1/2 cup fat-free milk or fat free half and half
  • 1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
  • 2 large eggs
  • 2 large egg whites
  • 1/2 cup all-purpose flour, coconut or almond flour (about 2 1/4 ounce

Directions:

Step 1. Preheat oven to 350掳.
Step 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add cooked ground turkey, onion, and pepper to pan; saut茅 4 minutes or until turkey is lightly browned.
Step 3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with turkey mixture.
Step 4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
Step 5. Lightly spoon flour into a dry measuring cup; level with a knife and add to egg mixture, stirring with a whisk until blended.
Step 6. Pour the egg mixture over聽 turkey mixture. Bake at 350掳 for 45 minutes or until a knife inserted in center of quiche comes out clean.

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Tips: I like to cook this on parchment paper.聽 I find it’s easier to cut and portion out.聽 *Let it cool before cutting though!* Either enjoy right away or freeze to use at a later date – regardless it’s a tasty one for your meal prep bag!

Cheesy Zucchini “Pizza”

Ladies and Gents – I proudly introduce you to…. CHEESY ZUCCHINI “PIZZA”

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A couple of weeks ago, I was lounging at my brother’s casa playing Dr. Mario Tetris (it’s our thing…). He mentioned an awesome pizza he’d made for dinner the night before and聽 while I was happy his taste buds were tantalized, I lamented (a聽little) about missing a聽greasy warm slice of cheesy pizza.

Similar to most situations in my life, my brother offered a solution –聽to make a聽low carb friendly version! I searched online for several聽different recipes and then created my own based off my findings.

I’ve made this recipe a couple times and was v pleased!聽 It also freezes well, so I’ve found it convenient to make a “pie”聽or “sheet”, cut up the serving sizes, and freeze for later use. Hope you enjoy!

Ingredients

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聽聽聽聽聽聽聽聽 2 medium zucchini, or about 2 cups grated zucchini

聽聽聽聽聽聽聽聽 1 large egg

聽聽聽聽聽聽聽聽 2 cloves garlic, minced

聽聽聽聽聽聽聽聽 1/2 tsp. dried oregano

聽聽聽聽聽聽聽聽 1 1/2 c. shredded low fat mozzarella, divided

聽聽聽聽聽聽聽聽 1/4 c. freshly grated Parmesan

聽聽聽聽聽聽聽聽 kosher salt

聽聽聽聽聽聽聽聽 Freshly ground black pepper

聽聽聽聽聽聽聽聽 pinch of crushed red pepper flakes

聽聽聽聽聽聽聽聽 2 tsp. Freshly Chopped Parsley or basil

 

Optional Add Ons:

聽聽聽聽聽聽聽聽 Marinara, for dipping

聽聽聽聽聽聽聽聽 Low fat or fat free ricotta cheese (go for the whole fat if you’re feeling frisky or have the cal allowance.. there’s really no comparison)

Directions:

1.聽聽聽 Preheat oven to 425潞 and line a baking sheet with parchment. Using a cheese grater or in a food processor, grate zucchini.

2.聽聽聽 聽Using cheesecloth or a dish towel, wring excess moisture out of zucchini. (this is an important step for ultra deliciousness! Make sure to get as much moisture/liquid out of the zucchini as possible… squeeze baby squeeze!)

3.聽聽聽 Transfer zucchini to a large bowl with eggs, garlic, oregano, 戮 聽cup shredded mozzarella, Parmesan and season with salt and pepper. Stir until completely combined. (This is the 鈥渄ough鈥 鈥 if you want to get hands on,聽ditch the spoon and use your hands to combine…personally I think聽this works best).

4.聽聽聽 Transfer 鈥渄ough鈥 to prepared baking sheet and pat into a crust. Bake until golden and dried out, 25 minutes.

5.聽聽聽 Take the dough out of the oven and sprinkle with remaining 戮 cups mozzarella, crushed red pepper flakes, and parsley or basil. Also, if you are going to use ricotta cheese this would be the time to add it. Bake until cheese is melted, about 8-10 mins.

6.聽聽聽 Slice and serve with marinara. Bon appetite!

Servings 鈥 6

Cals per serving 鈥 120 (does not include ricotta or marinara)

Macros

Total Fat 鈥 7.6g

Total Carbs 鈥 2.8g

Protein 鈥 10.2g

Protein Pancakes

IMG_6736Who doesn’t love pancakes?!!? I was recently driving past a local diner and saw a sign that said, “Say No to Hate – Say Yes to Pancakes”.聽 If you ask me, those are words to live by! When done right, they’re fluffy delicious little bites of clouds in your mouth… You really can’t be in a bad mood when eating homemade pancakes!

I knew when I was starting my bariatric journey that I’d have to learn new versions of the recipes I love.聽 The whole idea of eating smaller portions of the foods I became overweight on just never sat right with me.聽 I want to learn how to alter and edit my longtime favs so I can still enjoy what I’m eating while not breaking the caloric bank.

 

Last weekend I discovered these simple to make, 3 ingredient, protein pancakes! Um…. can we say game changer?!?聽 They really hit the spot, have over 20 grams of protein and are less than 200 cals per serving (yes, you read that right… insert googly eyed heart emoji here!).

3 Simple Ingredients

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Dry Ingredients
1/2聽scoop vanilla protein powder (or flavor of your choice)
1oz light cream cheese
1聽egg

Optional “Fold Ins”
PB2, Fresh Fruit or Almond Butter

Directions:
1) Weigh out the light cream cheese into a small bowl and let soften (the softer it is, the easier to mix).
2) Crack your egg into the bowl w/ cream cheese and beat together. Then mix in the protein powder until you get a “regular” pancake mix texture (try to beat out the clumping – sometimes I add a little water if its to thick).
3) Heat up a pan or skillet with some oil spray or a little butter (I use coconut oil spray).
4) Spoon pancake mix into the pan (I like to make them silver dollar sized).
5) Let the pancake cook until you see bubbles forming on the top. If the bubbles pop right away and are filled with surrounding batter, it鈥檚 too early to flip the pancake. Wait until the bubbles pop and the holes remain.
6) Flip with a spatula in one swift motion and let the pancake cook on its second side for about a minute. Don鈥檛 overcook – they cook fast!

You can add some almond butter, honey or sugar ontop if you’d like.聽 I usually eat them plain but go wild! You could even use put some fruit and light cool whip ontop if you want to get real fancy.

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