Taco Pie

This was one of the first recipes I learned to make when I was cleared to go ahead and try any foods.  It uses a baking mix in it which I was weary of at first because of the carbs but it is only a half of a cup for the whole thing.  In the future I want to try a lower carb baking mix like Carbquick.

Taco Pie

Servings: 8

Total Cooking/Baking Time: 30-35 minutes

This recipe is modified from the original found here.

Ingredients:

• 1 Pound Extra Lean Ground Beef
• 2 Tablespoons Taco Seasoning
• 1 Cup Milk (I used 2%)
• 1/2 Cup Egg Substitute (Equivalent Of 2 Large Eggs)
• 1/2 Cup Baking Mix (For this recipe I used a store brand)
• 1 Cup Shredded Monterey Jack Cheese

Special Ingredient Reminder/Tip:
     When it comes to shredded cheeses I prefer to buy a block of cheese and grate/shred it myself.  Yes those pre-cut bags may be time savers but they also come with extra preservatives to make them last longer and part of this new life for me is about putting better things in my body.  Also if you compare the price per volume you'll be pleasantly surprised to learn its actually cheaper to buy the cheese as a block.

Directions:

1. Preheat oven to 400° F. 
2. Spray a 9-inch glass pie plate with non-stick cooking spray.
3. Brown the ground beef over medium high heat and then drain off as much fat as you can. 
4. Stir in the Taco Seasoning. 
   
5. Spoon mixture into a 9 inch pie plate making sure to spread as evenly as possible.
   
6. Whisk the milk, eggs, and baking mix in a small bowl. 
7. Stir in the cheese.  At this point it will kind of have the consistency of a custard or oatmeal.
   
8. Pour over the beef mixture in the pie plate.
   
9. Bake 25 to 30 minutes or until golden brown knife inserted near center comes out clean.   
   
10. Allow to cool for approximately 5 minutes and then cut into 8 equal wedges.

Nutritional Information:

Calories: 238

Fat: 12.4 grams

Carbs: 7.6 grams

Protein: 21.4 grams

Created Using MyFitnessPal App

You can get the app for iOS devices here.

Excess Body Weight % Lost Calculator: A Great Way To Look At Progress

Ok so I just learned an awesome tool today that I just had to share.

     For anyone struggling to loose weight the scale can sometimes be our most feared thing.  This tool allows you to look at your progress in the way of percentage of progress and not number of pounds lost.  Total props go to Nik at Bariatric Foodie for sharing this on her Facebook page.  Her original post on Facebook can be found here.   Make sure you check out her website and Facebook page.  When I was preparing for my WLS (Weight Loss Surgery) I found her page very helpful and full of inspiration!

So here is how you calculate your Excess Body Weight % Lost:

1.  First you need to figure out your initial excess body weight.  To do this take your starting weight and subtract your your goal weight.  The number left is your is your Excess Body Weight (or EBW).
2. Using this Percentage Calculator go to the2nd row (that says ___ is what % of ___). In the first box put the amount of weight you have lost to date. In the second box put your EBW.
3. Press "calculate." The number that appears is the percentage of your excess body weight that you've lost.

So for example:

• My starting weight before surgery was 397 and my goal is to get to 190. This will put me within the normal weight range and BMI (Body Mass Index) for a man of my height according to the CDC.  You can learn more about calculating your BMI using the CDC's BMI calculator here
• So my initial EBW is 207.
• I have, as of today, lost 149 pounds since my heaviest weight 10 days before I had WLS.
• So according to the calculator 149 pounds lost is 72% of my initial EBW of 207.  

So I am at 72% of my goal.  THATS AMAZING!!!
I think this is a great way of looking at your progress instead of focusing on just how many pounds you have lost.  I know from my previous weight loss attempts it would become rather depressing to think of how much weight you want/need to loose vs how few pounds you think you have lost.  Thanks again Nik for sharing this tool.  I look forward to using it more in the future!

Bariatric Friendly Beef Chili

     This is one of the first meals I learned to make when I was in the "soft food" phase of my post surgery diet.  Paul loves it also so thats a household win.  I love how its easy to pack up for meals for work.  Ill warn you this recipe is a big one so if you are eating for one I suggest that you prepare to freeze some leftovers.

Bariatric Friendly Beef Chili

Servings: 16 (3/4 Cup per serving)

Total Cooking/Baking Time: 1 hour plus time to brown beef

This Recipe is modified from the original found here.

Ingredients:

• 2 lbs 95% fat free ground chuck
• 2 tsp olive oil
• 1 medium onion, chopped
• 4 Tbsp minced garlic
• 2 cans (15 oz each) no-salt-added kidney beans (drained and rinsed)
• 2 cans (14 1/2 oz each) petite diced tomatoes
• 1 can (28 oz) tomato purée
• 1 can (28 oz) crushed tomatoes
• 1 Tbsp Worcestershire sauce 
• 3 Tbsp dark brown sugar substitute (only one I've found so far was Splenda)
• 3 Tbsp chili powder
• 1/3 cup ketchup
• 1 cup water

Directions:

1. In a pan, over medium-high heat, cook beef until slightly browned. I found that the beef turns out a little more tender when allowed to finish cooking in the chili.  
   
2. Drain beef and set aside. 
3. In a large stockpot, heat the oil over medium-high heat until hot. 
4. Add onion, and garlic and sauté until onion is softened, about 4 minutes. 
5. Add cooked beef and remaining ingredients and reduce heat to medium-low. 
   
6. Cook for 1 hour, stirring occasionally.

Nutritional Information:
Calories: 188
Fat: 2.9 grams
Carbs: 24.1 grams
Protein: 17.4 grams

Created using the MyFitnessPal App

Dough-less Pizza

     The fun part about visiting my family in MD is that my parents are always up for trying new things.  I came across this recipe a while ago and mode it when I had a major pizza craving.  I loved how one serving filled me up.  My partner loved it so much he went back for seconds.  he may have also gone back for thirds!

Dough-less Pizza

Servings: 8

Total Cooking/Baking Time: 25 Minutes For Crust + 10 For Toppings

This recipe is modified from the original found here.

Ingredients:

Crust:

• 1 (8 oz.) package of regular cream cheese, room temperature
• 2 eggs
• 1/4 tsp. ground black pepper
• 1 tsp. garlic powder
• 1/4 cup grated parmesan cheese

Topping:

• 1/2 cup pizza sauce
• 1 1/2 cups shredded mozzarella cheese
• Garlic Powder, to taste
• Oregano, to taste
• 32 Slices of pepperoni (You can of course use any toppings you want)

Directions:

1. Preheat oven to 350 degrees
2. Lightly spray a 9 x 13 inch. baking dish with cooking spray.
3. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined.
   
4. Spread into baking dish.
   
5. Bake for 25 minutes, until golden brown.
   
6. Allow crust to cool for 10 minutes.
7. Spread pizza sauce on crust.
8. Top with cheese and toppings. (I was a little OCD with the pepperoni placement as it made it easier to map out even portions.)
9. Sprinkle pizza with garlic powder and oregano.
   
   
   
10. Bake an additional 8-10 minutes.
11. Let cool and serve.

Nutritional Information Per Serving:

Calories: 228

Fat: 18.8

Carbs: 3.7

Protein: 11.6

Created Using The MyFitnessPal App

Bacon, Tomato and Balsamic Deviled Eggs

     It's Mother's Day weekend and Im visiting my family in MD.  My sister is having dinner at her house for dinner and asked me to figure out an appetizer or two as well as desert.  Desert was easy.  Im making my (Almost) Sugar Free Yogurt Cake and serving it with fresh fruit and fat free cool whip.  I searched for a sugar free cool whip but didn't find one at the local store so the 1 gram in the fat free will have to do.

     As for the appetizers I immediately took to Pinterest where I tend to find most of my bariatric inspirations.  I came across the following recipe and modified it to my personal taste.  So heres my take on appetizers & snack foods!

Bacon, Tomato & Balsamic Deviled Eggs

Servings: 12 (2 deviled eggs)

Total Cooking/Baking Time: 16 Minutes

This recipe is modified from the original found here.

Ingredients:

• 12 Eggs
• 1/3 Cup Helmans Light Mayonnaise 
• 1/3 Cup Plain greek Yogurt
• 2 teaspoons Sugar Substitute (I use a Stevia product)
• 1/2 teaspoon Balsamic Vinegar
• 1/2 teaspoon Celery Salt
• 1/4 teaspoon Black Pepper
• 6 Slices Cooked Bacon, Finely Chopped
• 2 Medium Roma Tomatoes, Cut In Half Seeda Removed, & Finely Diced

Directions:

1. Place the eggs in a large pot in a single layer and fill with cold water to cover by one inch. Bring the water to a boil, cover the pot, remove from the heat, and let the eggs cook undisturbed in the hot water for 16 minutes.
2. Drain the hot water and cool the eggs by running cold water over them in the pan. Peel and halve lengthwise. 
3. Separate the yolks from the whites, place the yolks in a bowl; arrange the egg whites on a serving platter .
   
4. Chop the bacon and then the roma tomatoes, separately, in a small food chopper. 
5. Add the mayonnaise, yogurt, Sugar Substitute, vinegar, celery salt, and pepper, bacon and diced tomato to a large bowl and mix with an electric hand mixer till thoroughly combined. 
   
6. Evenly divide and spoon the mixture into the egg whites OR spoon the mixture into a plastic bag and snip the corner in order to neatly pipe the filling into the egg whites.
7. Chill until serving.

Nutritional Information Per Serving:
Calories: 116
Fat: 8.2 grams
Carbs: 1.2 grams
Protein: 8.1 grams

Created Using Myfitnesspal App

White Bean Dip

     It's Mother's Day weekend and Im visiting my family in MD.  My sister is having dinner at her house for dinner and asked me to figure out an appetizer or two as well as desert.  Desert was easy.  Im making my (Almost) Sugar Free Yogurt Cake and serving it with fresh fruit and fat free cool whip.  I searched for a sugar free cool whip but didn't find one at the local store so the 1 gram in the fat free will have to do.

     As for the appetizers I immediately took to Pinterest where I tend to find most of my bariatric inspirations.  I came across the following recipe and modified it to my personal taste.  So heres my take on appetizers & snack foods!

White Bean Dip

Servings: 16 (about 2 Tablespoons)

Total Cooking/Baking Time: 20-30 Minutes if serving warm

This recipe is modified from the original found here.

Ingredients:

• ¼ cup olive oil
• 1 medium onion, diced
• 4 garlic cloves, sliced
• Two 15-ounce cans cannellini beans, rinsed and drained
• 1 tablespoon red wine or cider vinegar
• ¼ teaspoon crushed red pepper
• Freshly ground salt
• Freshly ground black pepper
• Assorted fresh vegetables 

Directions:

1. Heat 1 tablespoon olive oil in a small skillet over medium low heat. Slowly cook the onions and garlic for 5 to 6 minutes until soft, stirring constantly. 
   
2. In a food processor, blend the cannellini beans, sautéed onion mixture, vinegar, red pepper, and ½ teaspoon salt until smooth. 
3. Slowly drizzle in the remaining olive oil while processor runs. 
4. Add additional salt and lots of black pepper to taste.
   
5. Transfer to covered bowl and chill to allow flavors to blend. 
6. Bring the dip to room temperature before serving – about twenty minutes - so the flavors of the ingredients come out.
7. This dip can also be baked in a medium oven proof dish at 325 degrees F for 20 to 30 minutes, until bubbling around the edges.
8. Slice up assorted vegetables crudités style and serve with dip.

Nutritional Information Per Serving:

Calories: 80 grams

Fat: 3.8 grams

Carbs: 8.8 grams

Protein: 2.8 grams

Created using MyFitnessPal App

Products I Like: P28 Foods

The entire line of products offered
by P23Foods

     I'm currently visiting my family in MD and my mom and I went out today to get supplies for a Mother's Day dinner at my sisters house tomorrow.  We stopped by the local Wegmans which is a chain I absolutely love.  If you are from a Northeastern state consider yourself lucky as they haven't made their way into NC yet.  You can learn more about them here.
     Back when I first started exploring higher protein options for my new diet and life I stumbled across a brand called P28.  I was very intrigued by this line as it boasted that its bread items each sported 28 grams of protein.  This was very important to me because I need to have between 80 & 120 Grams of protein per day.  I was unable to find a shop near me that sold them so I thought my only option was to blindly order them online at P28Foods.com.
     Their Bread, bagels, and wraps only come in one flavor.  The Peanut spread comes in Peanut Butter, Signature Blend (Almonds, Peanuts, Cranberries, Sunflower Seeds, Honey, Flax Seeds, Cinnamon, and Whey Protein.), Almond Butter, White Chocolate, Caramel Turtle, Banana Raisin, and then for the holidays they have Gingerbread.  Their Pancake mixes come in Buttermilk Buckwheat, White Chocolate, Chocolate Coconut, & Strawberries 'N' Cream.
     
     While walking along the store I stumbled upon a specialty food rack and my eyes went wide like a kid in the candy store.  There on the rack was an assortment of the P28 peanut spreads as well as the bagels, bread, and wraps.  I threw the bagels and white chocolate peanut spread in the cart.  As soon as we got home I grabbed a Tablespoon and measured out a half serving of the white chocolate peanut spread, transferred it to a regular spoon, and just enjoyed it.  I can't wait to try the bagel in the morning.  I may have to stop by Wegmans on my way home to get the bread and wraps and maybe another container of the peanut spread.  Id also like to try the pancake mix but I didn't see that available at the store.

Apple Almond Yogurt Cake

Two deserts in the same day!  Thank god I have friends, neighbors, and coworkers to pass this off on!

     After posting my last recipe for (Almost) Sugar Free Yogurt Cake someone asked me if almond meal or coconut flour could be used instead to make it gluten sensitive friendly.  I had never tried those ingredients but it started me thinking about how I could improve this recipe.  The answer to the flour/gluten substitute was easy enough.  I wanted to see what else I could change in the recipe to make it healthier so I started looking at the butter.  The answer came from my experiences when I explored a plant based diet a few years back.  I decided to switch the butter for a applesauce but needed to make sure it was unsweetened so I could keep the sugar levels low.  The end results was a new cake where I was able to reduce the calories, fat, as well as carbs.  The sugars went up a few grams which could be due to the different yogurt I used this time.  A bonus to using the Almond meal was that it boosted the protein level of the desert as well.

Apple Almond Yogurt Cake
Servings: 8

Total Cooking/Baking Time: 45 minutes

This recipe is modified from the (Almost) Sugar Free Yogurt Cake recipe found here.

Ingredients:

• 1 1/2 Cups Almond Meal
• 2 Teaspoons Baking Powder
• 1/2 Teaspoon Salt
• 1 Scoop Vanilla Flavored Protein Powder (I used Body Fortress Super Advanced Whey Protein)
• 3/4 Cup Sugar Substitute (I used a Stevia variety)
• 1 6oz Container Plain Greek Yogurt (I used a Fage unflavored total 0%)
• 1/2 Cup Unsweetened Applesauce
• 1/2 Cup Egg Substitute
• 1 Teaspoon Pure Vanilla Extract

Directions:

1. Preheat oven to 350 degrees.
2. In a small bowl whisk together the Almond Meal, Baking Powder, Salt, and Protein Powder and set aside.
3. In a separate bowl combine the remaining ingredients.
4. Blend the dry ingredients into the wet ingredients and pour into a greased loaf pan.
   
   
   
5. Place in oven and bake for 40 - 45 minutes.
6. Test cake with skewer or cake tester to verify doneness and cool on a wire rack for fifteen minutes before inverting from pan to cool completely.
   
   
   
   
   

Nutritional Information Per Serving:

Calories: 180

Fat: 11.6 Grams

Carbs: 9.7 Grams

Protein: 11.7 Grams

(Almost) Sugar Free Yogurt Cake

Its time to test the desert department!  

    Im going home to MD for vacation next weekend and Ill get to enjoy Mothers Day with my family.  My sister is having dinner at her house and asked me to take care of appetizers and desert.  I searched for bariatric friendly deserts and found many options.  I found a recipe for a sugar free french yogurt cake I liked and modified it a bit removing the zest (not a big zest fan) and boosting its protein level with some protein powder.  Even though the original claims to be sugar free its not 100% sugar free as there is sugar in yogurt and the protein powder I used.  What I really liked about this recipe is that it didn't involve me having to run to the grocery store for random ingredients not found in most kitchens outside of the greek yogurt which I just happened to be out of.  Enjoy!

(Almost) Sugar Free Yogurt Cake

Servings: 8

Total Cooking/Baking Time: 45 minutes

This recipe is modified from the original I found here.

Ingredients:

• 1 1/2 Cups All Purpose Flour
• 2 Teaspoons Baking Powder
• 1/2 Teaspoon Salt
• 1 Scoop Vanilla Flavored Protein Powder (I used Body Fortress Super Advanced Whey Protein)
• 3/4 Cup Sugar Substitute (I used a Stevia variety)
• 1 5.3oz Container Lemon Flavored Greek Yogurt
• 1/2 Cup (8 Tablespoons) Unsweetened or No Sugar Added Applesauce
• 2 Eggs
• 2 Tablespoons Lemon Juice
• 1 Teaspoon Pure Vanilla Extract

Ingredient Revision Note:

     My original recipe called for 1/2 Cup Butter and unflavored Greek Yogurt.  I replaced the butter with no sugar added Applesauce and replaced the unflavored Greek Yogurt with a Lemon flavored.  This resulted in a moister, more flavorful cake.

Directions:

1. Preheat oven to 350 degrees.
2. In a small bowl whisk together the Flour, Baking Powder, Salt, and Protein Powder and set aside.
3. In a separate bowl combine the remaining ingredients.
4. Blend the flour mixture into the wet ingredients and pour into a greased loaf pan.
   
5. Place in oven and bake for 40 - 45 minutes.
6. Test cake with skewer or cake tester to verify doneness and cool on a wire rack for fifteen minutes before inverting from pan to cool completely.
   
   
   

Nutritional Information Per Serving:

Calories: 151

Fat: 2.6 Grams

Carbs: 23.7 Grams

Protein: 8.9 Grams

Created Using MyFitnessPal App