My Go-To Protein Shake

I love my protein shakes.  I have AT LEAST one everyday - and that one shake is almost always my Double Chocolate Iced Mocha Delight.  I get asked for the recipe all the time, so today I reveal to the world what I'm sipping  while I sit on the back deck in the morning sun...


This shake has 2 purposes for me.  Besides being delicious it has to deliver a high level of nutrition aside from the protein and assist with the normal bodily functions that "get out of whack" in bariatric patients.  So, there are 2 sets of recipes below.  The first is for the basic protein shake - and the second my "kicked up" version.  I rarely specify name brands in my recipes, but I'll give them to you here.  I found these brands work best for me.  You are welcome to substitute as you see fit.

I invented this recipe when I was traveling every week, so necessarily, all the ingredients are powdered so they could be packaged and tucked in my suitcase.  I'll talk about liquid options below.  Also, since I drink these EVERY DAY I make them up in quantity.  

Once you've been drinking protein shakes long enough, you have HUNDREDS of protein scoops falling out of your kitchen drawers.  For that reason my whole world is measured in "protein scoops" and I'll use those same measurements here.

Basic Shake: Makes about 18 Shakes

16  scoops Nature's Best Isopure Dutch Chocolate Protein
16 teaspoons Folger's Crystals instant decaffeinated coffee
4   1.4oz (small) packages Jell-0 brand sugar free Chocolate (or Chocolate Fudge) pudding mix
16 scoops non-fat dry milk (I buy the house brand at Sam's club)

Use 2 scoops of this mixture in a shaker cup or blender with 12 to 16 oz of water and ice.

Super Shake:

Start with recipe above and add:
4 scoops All One Powder Multiple Vitamins & Minerals
16 teaspoons Benefiber
16 teaspoons Miralax

Use 2 1/2 scoops of this mixture in a shaker cup or blender with 12 to 16 oz of water and ice.

By way of explanation, the All-One Powder is a tasteless and quite potent vitamin supplement that I use to augment the chewables I also take daily.
The Benefiber is the tasteless colorless fiber that dissolves completely in water without making a thick gloppy (technical term) mass
The Miralax is the perfect amount of laxative used daily that helps me avoid the "River Rock Syndrome" and, along with lots of water, keeps me regular

Liquids:

In each shake there is 1 scoop of non-fat dry milk, which makes approximately 1 cup (8 oz) of milk when mixed with water.  If you are lactose intolerant you can leave out the powdered milk and use 1 cup of almond or soy (or any other) milk.  If you leave out the powdered milk, reduce the powder mix by ONE scoop per shake.
The remaining liquid can also be anything, usually water.  I invariably have leftover coffee each day that I put in the refrigerator to add to my shake - I LIKE that extra coffee flavor punch.

 Cook's Notes:

• This makes a lot of shake mix.  I can easily be halved or even quartered.  I keep mine in a left over protein container since I have stacks of them!
• You can make ANY flavor combination using different proteins and pudding flavors.  I really enjoy a Vanilla Pistachio on occasion (without the coffee!) or a Caribbean Cheesecake.  Don't be afraid to buy single serve protein powder packets and experiment.  You may find the ONE SHAKE that is perfect for YOU..

OODLES OF ZOODLES!!!

The "Spiralizer" - My zoodle maker of choice

I've a rule in my kitchen that EVERY tool and appliance MUST have more than one purpose.  No "single-tasker" devices.  Even my kitchen tongs double as a citrus squeezer and the coffeemaker does pots and cups and lattes and specialty drinks.  So it took a LONG time and a LOT of convincing before I plunked down real American dollars for a "Spiralizer" - and then, it sat unused in the cabinet, still in it's box for months.  Until last night...

At the end of my rope for dinner I wanted SOMETHING different and rummaging through the fridge I found a couple zucchini that were past their prime and said, "Eh, why not?"

20 minutes of digging through cabinets finally surfaced the long forgotten chuck of plastic and steel and rendered those pitiful zucchini into beautiful green and white ribbons.  I was in love..

Sauteed some chicken breast, a leek, some mushrooms, celery and garlic in butter - then tossed in the "zoodles" to get them heated through.

Just to be cautious I also warmed some leftover red sauce I had in the fridge and whipped up a poor man's Alfredo  sauce with cream and Parmesan. I didn't need either.  The veg and meat combo was delicious as is - even the non-bariatric eaters in the house thought it was wonderful

No more spaghetti squash for me - and CERTAINLY no more nasty "miracle noodles."  I'm a ZOODLES man from now on, and that spiralizer has earned a place of prominence on my countertop where it will be REGULARLY used!

Cook's Notes:

Al dente zoodles. It's what we all want, right?

• If you are using zoodles to replace noodles in stir-fry don't add the zoodles to the mix until about the last two minutes of cooking and add them raw.
• If you are using zoodles to replace noodles under sauce such as Alfredo or Bolognese, you can do one of two things: you can either parboil them (bring pot of water to full boil, drop zoodles in and cook for about one minute before taking them back out) OR you can simply add the zoodles to the pan of sauce for the last two minutes of cooking. In the latter case, you'll want to make sure you have a good, thick sauce as the zoodles WILL give up some water as they cook.
• If you are making zoodles ahead for hot lunches or some other near-future occasion, don't cook them at all. When you reheat the dish in the microwave (or wherever) they will get sufficiently cooked.
• If you are making zoodles to replace noodles in a cold noodle salad, also don't cook them at all IF (this is important) you are making the salad ahead. Especially when you use tangy dressings (like vinaigrette or sesame ginger) the acid in the dressing will soften your zoodles but will leave them with just enough cold crunch to be really, REALLY satisfying.

Almond Breakfast Cereal

The only REAL reason this blog exists is for me to have a place to "scratch my own itch" - to keep recipes for things that I've had cravings for from my OLD life, now that I've embarked on my NEW life. So, recently, it was cereal.  I was walking down the grocery aisle and my eyes fell on all the labels.   Cheerios, Kashi, Corn Pops, Frosted Flakes, Raisin Brain.  Time was, I could rip open the top and eat the whole box. I mean it’s so good. 

BUT, nutritionally it's crap. It’s expensive sugar in a bowl, so I’ve cut it out of my life. I still miss it - and that means I had to make a version I could eat. 

I was worried about not feeling full from it for long, but that wasn’t an issue. It filled me up all the way until lunch. And it was easy and fast.

Almond Breakfast Cereal
2 Tbsp almonds
2 Tbsp roasted pumpkin seeds (pepitas)
1 Tbsp chia seeds
1/3 cup coconut milk
1/3 cup water
1/2 banana**
handful of blueberries**

**You could add whatever fruit you wanted, this is what I had on hand.



Put the coconut milk in a bowl and add your chia seeds. Let it sit for 3-5 minutes and thicken

Pulse 1 tablespoon of the pumpkin seeds and your almonds in the food processor a few times. Decide how “chunky” you want it. I didn’t grind mine to a pulp,  but it resembled granola.

Place the mixture and the rest of the seeds into the bowl with the chia seeds and milk once it’s thickened and add your fruit on top. Add water (or milk) to your desired consistency. 

A sprinkle of cinnamon finishes it off beautifully.

Cook's Notes:

• With the added fruit I found it had enough sweetness, but a sprinkle of your favorite sweetener is OK if you need it.
• I like the coconut milk, but you can substitute almond, soy or cow (or moose, or ferret) milk
• Next batch I'm adding some slivered almonds too, for the "crispy flake" texture.
• This is SO open to experimentation!  Today I added some vanilla protein powder to the liquid and it was even MORE yummy!

Bacon Cheeseburger Stuffed Portobello

A low carb bacon cheeseburger stuffed portobello mushroom. It's getting warm and I want my summer burgers. This satisfies my craving without wads of fluffy white buns and their associated carbs!

Serves: 4

1 lb ground beef
½ tsp salt
¼ tsp black pepper
2 to 3 cloves garlic, peeled and minced
¼ cup tomato puree or sauce, check ingredients (make sure there is no sugar)
2 ½ tbsp mayonnaise
2 tbsp flax meal
4 large portobello mushrooms, stemmed
4 strips bacon, cooked and chopped
⅓ cup grated cheese


Preheat oven to 400 F, and line or grease a baking sheet.
Add ground beef, sea salt, black pepper and minced garlic to a fry pan over medium high heat and cook until beef is browned.
Drain beef of excess fat.
In a large mixing bowl combine: browned ground beef and garlic, tomato sauce, flax meal and mayonnaise.
Mix together thoroughly.
Spoon equal amounts of meat mixture into hollow of the portobella mushrooms.
Top with chopped bacon.
Place mushrooms on a lined or oiled baking sheet.
Bake at 400 for 15 to 20 minutes until mushrooms are cooked.
Remove from oven and top with grated cheese if desired.
Allow to cool slightly. Top each with grated cheese and your favorite cheeseburger toppings!


Cook's Notes:

• Check the labels on your tomato products and mayonnaise. The GOOD ones don't add sugar
• ⅓ cup of cheese isn't much.  I must admit I drowned mine in loads of rich cheddar - and I LOVED it!

Hamburger - Sandwich Buns

I know..  How exciting is a picture of plain old white bread?  Well, that depends on which side of bariatric surgery you are standing on! From my point of view, it's one of the most beautiful pictures I've ever posted.  

Here is the recipe for these lovely buns which work great on those occasions when you would KILL for a hamburger or  sandwich. I also use them in the morning for breakfast and toast in my toaster oven and make a nice egg, bacon and cheese sandwich. Works great for any kind of sandwich you may want.

I use a muffin top pan to bake these in.


It really is the best for size and texture that you'll come out with. 

I have not found a bread/bun recipe that I like better so far. And I have tried literally HUNDREDS of them


Hamburger - Sandwich Buns


6 tablespoons Parmesan cheese
3 tablespoons almond flour
1 tablespoon psyllium husk powder (also known as unflavored fiber in the drugstore "digestive health" aisle)
3/4 teaspoon baking powder
3 eggs
3 tablespoons water -- OR other liquid such as almond milk, broth, etc.

In medium bowl add Parmesan cheese, almond flour, psyllium husk powder and baking powder. Whisk together.

Add eggs and water and whisk until smooth.

Preheat oven to 350 F. Grease 4 muffin top tins. Pour batter evenly in each. Bake 15 to 17 min. or until done.

Let cool completely. Slice each bun in half


4 servings: Per Serving: 131 Calories; 9g Fat (58.3% calories from fat); 9g Protein; 5g Carbohydrate; 4g Dietary Fiber, 1g net carb per bun

COOK'S NOTES : 

• Put all the dry ingredients in a coffee grinder and grind for about 10 - 15 seconds to sift together and get out any clumps. This makes a really nice texture to the buns. 
• For added "yeasty" flavor, add 1 tbsp nutritional yeast flakes to dry ingredients.
• Like any good bread these can be flavored either sweet or savory.  Anything from Cinnamon Raisin to Black Pepper Poppy Garlic..  Experiment!

Cauliflower Rice Pudding

I grew up eating my Granny's rice pudding.  We always looked forward to it the nights after there was any rice leftover from the previous evening's meal. EVERYTHING was used and reused in our house.  As a kid I often wondered why we had a trash can.  Virtually NOTHING ever went into it!  I've had rice pudding in big bowls with large spoons.  I've eaten it baked with a crispy crunchy top and eaten it from wine and martini glasses in fancy restaurants - and I loved every one of them.

Of course, the low carb lifestyle I now try to maintain takes rice pudding off the table, as it were...  At least until now.  I've been substituting cauliflower for mashed potatoes and rice for several years, when it suddenly hit me that it tastes like RICE - and THAT means RICE PUDDING!!!

This makes about 4 servings..  Or ONE if you are home alone..  :-)

2 cups riced cauliflower (about 1/2 head)
1/2 cup coconut cream
1/2 cup unsweetened almond milk (or other)
1 egg
1 teaspoon cinnamon
2 packets Splenda or stevia (Approximate equivalent to 4 tsp sugar)

Place riced cauliflower (see notes below), coconut cream, and (almond) milk in a large microwaveable bowl. Microwave on high for 2 minutes.
Transfer cauliflower mixture to a medium-sized saucepan. Beat in egg. 

Add cinnamon and sweetener. 

Turn on heat to medium-high and cook, stirring often, for about 5 minutes, until it begins to thicken. 

Remove from heat and allow to cool.
Serve warm or cold with desired toppings. 

Store extras in the fridge for up to 3 days.

Cook's Notes:

• To rice cauliflower: Place cauliflower pieces in a food processor and pulse about 20 times, until the cauliflower is finely minced - about the size of regular rice grains. You can finely chop the cauliflower with a knife. Be warned: To get the right consistency, this takes me 10 minutes or longer - and I'm GOOD with a knife!
• If you're not sugar-free and you want to try this recipe, feel free to use sugar instead of the stevia. I would start with a tablespoon and go from there.
• Recommended toppings: Fresh berries, nuts, cinnamon, melted butter, etc.
• I've used almond milk here, but you can use soy, cow, moose, guinea pig - whatever milk you like.