Sausage and Egg Cups

The saying goes "He who fails to plan, plans to fail." And that is never more true than when it comes to meal planning for the post-bariatric lifestyle. If you're not taking the time to assure that you are staying on your eating plan, I can ASSURE you that you are not.

Thankfully, meal planning can be super simple - particularly with recipes like this one. Perfect breakfast for a crowd - or "plan-ahead" breakfasts for the week!

INGREDIENTS

2 lb. ground pork (or turkey) sausage
1 tsp. kosher salt
Freshly ground black pepper
2 1/2 c. chopped fresh spinach
1 c. shredded white cheddar
12 eggs
1 tbsp. freshly chopped chives or green onion (for garnish)



DIRECTIONS

• Heat oven to 400 F
• Divide sausage into 12 equal (approximately) balls
• Add a ball of sausage to each well in the muffin tin and press up the sides to create a cup. 
• Divide spinach and cheese evenly between cups. 
• Crack an egg on top of each cup and season with salt and pepper. 
• Bake until eggs are set and sausage is cooked through, about 25 minutes. 
• Garnish and serve.

Cook's Notes:
Of course this recipe can be halved or even quartered for the smaller appetite.

I've made them with  a pinch of thawed frozen spinach that I drained (squeezed) well and finely chopped

I HIGHLY recommend a silicone muffin tin as they are great for preparing a vast array of single portion oven meals.

I recommend you check the label for your sausage and avoid any with added sugars. 

--OR -- you can make your own sausage from scratch

Bariatric Avocado Toast

I've drunk the Kool-Aid and tried the strange Millennial craze called "Avocado Toast". I like toast... and I like avocado, but honestly, I expected it to be AWFUL. What I found was that was not NEARLY the case. This stuff is GOOD!!!

Now... The only problem is THE TOAST.. Hmmm How can I enjoy this without all the carbs in the crisply toasted white bread.....

In walks Chaundra Evans, Nutritional Counselor extraordinaire. In one of our sessions she gave me a packet of Hemp Hearts. I found them crunchy and delicious. THIS is my toast substitute!!!

This recipe, if I can dare call it that, is super simple - and the PERFECT quick (instant?) breakfast


INSTRUCTIONS

• Slice a perfectly ripe avocado in half. 
• Remove the seed
• Top each half with protein-rich hemp seeds, kosher salt, and some lemon juice

Gobble it up with a spoon.
Yeah, it’s that simple.

Cook's Notes:

• If you really want to amp up the flavor, sprinkle on some of Trader Joe’s  “Everything But the Bagel” seasoning.
• Be careful slicing open an avocado, as a slipped knife will give you a bad case of "Avocado Hand" (and yes - that's a real thing!)

English Muffins

Dark toasted muffin with a smear of fresh
whipped country butter and a
cross section to show texture

Yes..  It's true..  I've been obsessed with bread recently.  You see..  I've slipped..  I've let   carbs come sliding back into my diet, into my pouch and they are taking up residence around my waist - and it's ALL the fault of that demon, BREAD!!!  Life and work have been hectic and I've taken to allowing myself to make a quick sandwich at lunch and grabbing something takeout (and wrapped in bread) for dinner.  Well...  NO MORE!!!

Today we're going to make a wonderful, fluffy English Muffin with the texture and flavor of a rich dense whole wheat bread.  I made mine in a small cereal bowl (since I have no OTHER use for them!) so it had the right shape to be used as a muffin or a bun.  You can use something with straight sides if you like - perhaps an 8 oz ramekin.

Toasted, it reminds me a of an English muffin or bagel.  Untoasted, it's the perfect platform for the BLT with extra mayo I've been craving!!

Ingredients

2 tbsp unsweetened cashew, almond or peanut butter
1 tbsp butter (or coconut oil)
2 tbsp almond flour
1/8 tsp salt (scant pinch)
1/2 tsp baking powder
1 tsp Buttermilk Blend (optional - see notes)
1 tbsp milk (cow, soy, almond, moose... whatever)
1 egg, beaten

Instructions

Spray the bowl you are using with cooking spray or rub well with oil.

Add the nut butter and butter to a microwave safe dish.  Microwave for 30 seconds and mix until smooth. Set aside to cool.

In another small bowl whisk the almond flour, salt and baking powder together.

Add the nut butter mixture, milk and egg into the dry ingredients and stir until combined.

Pour this mixture into the oiled bowl.

Microwave on high for 2 minutes.

Allow to cool a few minutes before taking
it out of the bowl

Slice in half to toast.

Toast as desired desired.
YES!!  I like mine DARK!

Cook's Notes:

• The "Buttermilk Blend" mentioned above is a dried buttermilk powder, available on the baking aisle in almost any market.  It adds a hint of that buttermilk "twang" to the flavor, but more importantly, it adds a bit of "lift" and lightens the texture.  I made one without it originally and found it a little too dense for my taste.  If you want to make one without the Buttermilk Blend, you might consider adding another 1/4 tsp of baking powder to the mix.
• Try adding a small quantity of sunflower kernels and/or flax seeds or other seeds and ground nuts to the mixture
• Add your favorite sweetener and a pinch of cinnamon - stir in some raisins - have a ball!

Three Cheese Breakfast Puffs

I love cheese. Sometimes I just need cheese. Did you notice that this recipe has three cheeses? Oh yeah!  THREE CHEESES!!!  These little breakfast puffs are almost like little cheese souffles. They are puffy and light. Simple to put together and fun to eat. 

Breakfast or snacks for 2

Ingredients

4 large eggs
1/4 cup cottage cheese
1/4 cup Parmesan cheese
2 oz shredded sharp cheddar cheese

Preheat oven to 350 F

Beat the eggs. 

Stir in the cheeses. 

Spray mini muffin tins or silicon cups with oil. 

Fill each cup a little higher than you would with a cake batter. 

Bake for 15-20 minutes. They will puff up and turn golden on top. 

Let the puffs cool 5 minutes before removing from cups. 

They will fall just a bit with cooling.

16 mini puffs: less than 1 carb per puff


Cook's Notes:

• I didn't add a lot of other flavors to these because I wanted to really taste the cheese. That, I got. i can't help thinking that a few green chilies would be nice - or crumbled bacon - or sausage - or shredded ham - or <insert imagination here>  .
• The cottage cheese makes the texture light. It makes scrambled eggs all tender and yummy too. 
• The Parmesan cheese is the kind in the green can. I love fresh but this is a staple in my kitchen. It adds flavor and body to the eggs.
• They are even good leftover and cold. They don't deflate, so go ahead and make a batch for your brown bag/road trip/picnic. They will travel well.

Inside Out Sausage "Biscuits"

 “Crisp” on the outside and “fluffy” on the inside.

I know it’s rude to talk with your mouth full, and greasy fingers aren’t so great for my keyboard, but I just had to share this delicious recipe with you for inside out sausage biscuits!

It only takes about 10 minutes to whip up and toss in the oven. The “dough” keeps well in the refrigerator if you want to cook a few fresh at a time, but the biscuits keep well too so I tend to cook plenty so I have something to “grab and go” on hand.  And they heat/crisp up nicely in a toaster oven.
You can try different variations or use different cheeses. I’ve tried Cheddar or Colby Jack shredded cheeses (mixed half/half with the Parmesan) in the recipe for example, which was delicious too!

This is considered a “half batch” so you can easily halve it again for a smaller batch, or double it for a larger batch.

As is, this recipe makes 8 biscuits, each about 1.3 net carbs

Ingredients: 

1/2 cup Almond Meal/Flour
2 Large Eggs
1 Tbsp Butter, Melted
8oz raw good quality sausage (half a tube)
6oz bag finely shredded Parmesan cheese

Instructions:

This recipe makes about 10 inside out sausage biscuits.

Note: Now is a good time to preheat your oven to 350 degrees and place parchment paper on a baking sheet. Your hands will be too icky in a second. 

Melt the butter in the microwave

Stir the two eggs together

Combine all of the ingredients in a large bowl.

Mix all the ingredients together with my hands, similar to the way you would make a meatloaf: by kneading all the ingredients through your fingers until the ingredients are evenly mixed. Yes it’s cold and squishy!  Your fingers are your best kitchen utensil.

Patty out the dough into palm sized “biscuits” and place them on a parchment paper lined baking sheet. 

Bake at 350 degrees until done, with a nice browned crisp texture on the outside. They may take 15-20 minutes to cook, or a little longer depending on your oven and how thick you make them.  One thick batch went 45 minutes.

Just keep an eye on them, flip them halfway through to brown on both sides, and take them out when they are browned to your liking.

Cook's Notes:

• Remove from baking sheet when done and place on paper towels to soak up any excess grease.  
• Delicious warm, cold or at room temperature! 
• Works well substituting 1 cup of precooked sausage crumbles.
• Kick them up with a little crushed red pepper.
• Tasty with Italian sausage for that fennel bite.
• Toss in some cheddar cheese and form into balls for a favorite snack bite, sausage balls!

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!

Pumpkin Danish Muffins

It's fall and the number one fall flavor is pumpkin.  Now you can have a morning grab 'n' go bite - or a mid-morning snack - or an afternoon treat - or cover them in sweetened whipped cream and serve them as dessert!!

Makes 16 to 18 muffins

1 can pure pumpkin puree (about 1 1/2 cups)

5 eggs

1 1/2 tsp cinnamon

1 1/2 tsp pumpkin pie spice mixture

1/2 tsp salt

1 1/4 cups Splenda

1 cup oatmeal

1 tsp buttermilk blend

1 tsp baking powder

3/4 cup cottage cheese

1 tsp molasses 

-----------------------

1/2 cup walnuts - divided

1/2 cup sliced almonds - divided

8 oz cream cheese  - cubed (optional)

Preheat oven to 350 degrees F

Add all the items except nuts and cream cheese to your blender or food processor

Blend until smooth. 

Chop 1/2 the nuts

Stir chopped  nuts into pumpkin mixture

Spray muffin tin

Pour mixture into tins until nearly full (these don't rise much)

Cut optional cream cheese into 18 cubes

insert 1 cube into the middle of each muffin cup

Sprinkle top with remaining almonds and walnuts

Bake at 350 F for approximately 50 minutes

Cook's Notes:Serve cold, warmed or at room temperature.  

Refrigerate in a sealed container for storage

You can substitute Neufchatel for cream cheese if you want to cut the fat content

Muffin in a Minute

This basic recipe is a godsend to the WLS patient when they start needing a quick tasty nutritious breakfast or snack, as you'll see from the variations below. Of course everything is up for adjustment to your own tastes - so enjoy the exploration! 

Basic Muffin In a Minute recipe 

1/4 Cup flaxseed Meal 
1/2 teaspoon Baking Powder 
1/2 teaspoon cinnamon 
1 tablespoon Splenda (optional) 
1 egg 

Mix everything together in a coffee cup or small cereal bowl. Cook for one minute in the microwave. Turn the cup upside down to take the muffin out. If it looks wet, let it sit for a minute or so. I have these for breakfast. You can add blueberries, or try other additions. Some people add a tablespoon of cream cheese before cooking. 

Nutrition stats: 
Cals:....201 
Fat:......14 
Protein:..12 
Carbs:....10 

Nutrition stats with almond meal instead of the flaxseed: 
Cals:....241 
Fat:......19 
Protein:..12 
Carbs:.....8 
I like the flavor a bit more, and it makes up a little lighter texture wise. 

Here are many other variations/suggestions. I've tried to put them all in one place. Remember that different variations make different stats. 

Tips: 
Add a teaspoon of buttermilk blend to the muffin makes it raise higher and it is much lighter. 
Make muffins in paper muffin cups. 
Make it in one of those "disposable" reynolds tupperware containers. The rectangular ones. It comes out loaf shaped, and for some reason doesn't end up as dense. 

Fruit/vegetable/nut suggestions: 
Add a little mashed banana, chopped pecan and make a banana nut muffin. 
Add a tablespoon of canned pumpkin and substitute pumpkin pie spice for the cinnamon. 
Add some form of dried fruit. 
Put a few raisins in. 
Add fresh blueberries or raspberries. They are wonderful and freeze up nice. 
Add sugar free applesauce. 
Grate up a few baby carrots and top with splenda 
Add frozen cranberry slices and orange flavoring. 
Add chopped nuts (if you are far enough out from surgery. 
Powdered peanut butter. 
Chocolate peanut butter. 
Almond poppy seed version: add a dash of vanilla extract, a dash of almond extract, some poppy seeds and some slivered almonds. Then sprinkle a few more slivered almonds on top before microwaving it. You may need to use quite of bit of Splenda in it. Egg substitute can give a better texture than regular eggs. 


Protein versions: 
Add a scoop of protein powder. Can add two Tbsp water and 2 tbsp SF cinnamon Dolce syrup to add some moisture to the batter. 
Make an orange muffin, by replacing a tablespoon of the flaxseed with a tablespoon of Nectar fuzzy navel. Just experiment. If it is too wet when it comes out of the microwave, put it back in for another 20 seconds or so. 
Add 1 scoop of Lean Dessert Vanilla Protein and 1 Tablespoon water. 
Add chocolate pro powder, and 1 tsp unsweetened cocoa powder and 1 tbsp of Davinci Peanut butter syrup. Reeses Muffin! Esp. good smeared w/ a little Peanut butter. 
One scoop Isopure perfect natural vanilla, 2 tbsp water, 2 tbsp SF french vanilla syrup and a capful (I'm guessing about a tsp) vanilla extract. Topped w/ a little SF apricot preserves. 
Add LD Cinnamon Roll and 1 tablespoon of cream cheese to the muffin, and 1 tablespoon of SF applesauce. Cook for 1 minute and 30 seconds. Used a medium ramekin bowl, and it did not run over. 


Savory variations: 
Put in some garlic herb seasoning instead of the cinnamon and then spread it with some whipped vegetable cream cheese after it was cooked. 
Add ginger for a gingerbread taste. 
Make a hamburger bun, use a little onion powder, garlic powder and a spice on my rack labeled Savory it was really good. Use a cereal bowl and it works just fine. 
Use flax meal (1/4 cup), 1 tsp baking powder, 1/4 tsp salt, 1/4 tsp red pepper flakes, 1/4 tsp black pepper. After it is cooked add 2 slices of deli roasted turkey and 1 slice of provolone cheese (melted first in the microwave) 
Add ginger and clove. 
Add a little garlic powder and some cheddar cheese. 


Pizza Versions 
Leave out the splenda and cinnamon, and add some parmesan cheese. When it is done, slice it into 1/2 inch slices (about 4 small pieces), top it with a spoonful of pizza sauce, some mozzarella, sliced mushrooms and a little piece of proscuitto. 
Add a little garlic powder and some italian seasoning to the muffin 
Try some pepperoni. 
Toast up nice in the oven when the cheese is melting on the top. A little pesto added in the muffin. 
Add mozzella cheese, italian seasoning, dried onion, dried garlic, chopped pepperoni to basic muffin mix and spread it in larger bowl, spread a little pizza sause and more cheese and bake it. Sort of like thick crust pizza. 


Sweet versions 
Add about 2 tablespoons of DiVinci syrup. 
Add a tablespoon of Wheat Germ, some nutmeg in addition to the cinnamon, and a small glug of SF Davinci Praline. Much moister that way. 
Add cocoa and SF chocolate chips. (can be a trigger food for some) 
Add LD Cinnamon Roll and sub pumpkin pie spice. 
Add a little SF Marmalade. 
Add cocoa powder. 
Add some butter and SugarTwin brown sugar substitute, and sugar-free chocolate chips. 
Add lemon juice to the muffin and frosting and lemon zest on top of the cream cheese frosting. 
Add cookie dough syrup and SF choc chips. 


Pancakes/french toast: 
Leave out the splenda, added just a bit of vanilla extract, cook it, then sliced it up THIN, like pancakes, and have them with a little SF maple syrup!!! It makes YUMMIE pankcakes in 1 minute!!!!!!! 
- Cook it in a wider dish, leave out the Splenda and could it be a sandwich bun. Use half of it with thin sliced deli meat. 
Make a loaf to slice, then either dip in egg and make French toast or put in a toaster for 'toast'. 
Make it with some Splenda and cinnamon and some raisins. Cut it into 3 slices. Dredge those slices in a beaten egg and then fry them up in a pan. Take them out and drizzle some SF maple syrup on them and some fresh blueberries, strawberries, etc. 


Some ways to top it: 
Spread muffin with a little ricotta and SF blueberry jam. 
Spread it with some whipped vegetable cream cheese. 
Top a vanilla muffin in a minute with fresh strawberries and sugar free cool whip. 

Frosted Cinnamon Icing 

1 Tbsp Ground Cinnamon 
1/3 cup Splenda 
1/2 pk (4 oz) softened cream cheese 

Mix ingredients by spoon until well mixed. Spread on top of flax muffins 

Something like carrot cake. 
Separate version: 
Doubled the recipe (I used the course ground flax seed) 

Then add: 
2 scoops of the cinnamon roll protein 
1/2 cup raisins 

Mixed the dry items & raisins then added the required 2 eggs with two Tablespoons water 

Scooped some mix into 3 coffee mugs and layered a little cinnabliss then added some more of the mix. 
(I know I doubled the recipe but used 3 cups) We thought it was a bit like a carrot cake ...kind of like a cinnamon roll with some body. Very very Yum. 

White Cake w Almond flour 
Whip up two egg whites with the electric mixer, then add two tablespoons of splenda, 1/2 teaspoon of vanilla. 

1/3 cup almond flour, 
1 tablespoon white flour, 
1 teaspoon of Buttermilk Blend, 
1/2 teaspoon baking powder 
1 tablespoon of chopped up butter 

Put in the Magic Bullet and keep pulsing it. It looks like cookie dough when all mixed together. Then fold the dry ingredients into the egg white mixture and poured it into a cereal bowl that had been sprayed with PAM. Note: Buttermilk blend is powdered buttermilk. 

Microwave for two minutes, turned it out onto a plate and makes an excellent white cake. 

Calories 395 
Fat 29g 
Carbs 20g 
Sugar 1g 
Fiber 4g 
Protein 16g 

Pineapple upside down muffin 
Spray a coffee mug with butter flavored spray 
Place 2 TB Cinnabliss in bottom of cup. 
Place one pineapple ring (canned in its own juice) 

In a small bow mix 
1/4 cup flax meal, 
1 egg, 
1/8 cup buttermilk, 
2 packets splenda, 
1/2 tsp baking powder 
sprinkle of cinnamon. 

Pour mixture carefully over pineapple. Microwave 1 minute. Let it sit for a minute then turn out onto a plate. 

Peach Heaven Variation: 
Instead of the pineapple use 2 teaspoons of No Sugar Added Peaches along with the juice it comes in and instead of the buttermilk use about 1/4 tsp of lemon juice. Add extra Splenda and cinnamon. top with some sugar free Cool Whip. 

Chocolate Cake in a Minute with Frosting 

1 tablespoon butter - can substitute SF applesauce. It is denser and heavier with the applesauce. 
1 egg 
½ teaspoon baking powder 
2 tablespoons cocoa 
2 tablespoons splenda 
1 tablespoon sugar free vanilla syrup 
1 teaspoon buttermilk powder 

Melt the butter in a coffee cup in the microwave just until it is liquid. Stir in the egg. Add all other ingredients and mix well. Bake in microwave for one minute. Dump onto plate and let cool. Frost and enjoy 

Frosting: 
1 teaspoon SF Vanilla pudding dry mix 
1 tablespoon milk 
3 tablespoons SF Cool Whip 

Mix the pudding and milk until pudding is dissolved. Then mix in the cool whip. 

Note: Buttermilk powder gives this a tanginess that I could not come up with any other way. It also does an amazing job working with the baking powder to make the cupcake rise. Think vinegar and baking powder foaminess. Once you open the buttermilk powder you need to store in the refrigerator. I like Hershey's Special Dark Cocoa when I can find it. Altern is a granulated sweetener sold by Walmart. It is made with maltodextrin. Look for it next to the granulated Splenda. 

Cake Only Stats: With Butter 
Cals 150 
Fat 12 g 
Cholest 31g 
Sodium 169g 
Carbs - 8g 
Sugars 1g 
Fiber -g 
Protein 3g 

Substitute 1 tablespoon of unsweetened applesauce for the butter 
Cals 49 
Fat 0g 
Cholest 0 g 
Sodium 177g 
Carbs -9 g 
Sugars 1g 
Fiber 4g 
Protein 3g 

Please note that these do not offer much for protein, and have whole tablespoon of butter. That's saturated fat, and enough for earlier post ops to dump. These should be a rare treat and newer ops shouldn't really have room for more than a bite or two after a protein meal. 

Pumpernickel Rye with Caraway seeds 

1/4 Cup Flaxseed Meal 
1 tsp Baking Powder 
1 tsp Splenda (you need just a LITTLE sweetness) 
1 egg (Instead of an egg you can use the powdered eggs and add 2 tbs water) 
1 Tbs rye flour 
1 Tbs buttermilk blend 
1 tsp Caraway Seeds (Optional: assuming your pouch is seed friendly) 
1 tbs unsweetened cocoa powder 

Mix all in a cup and nuke for approximately 1 min. YMMV depending in your microwave 

Slice into 4 or 5 slices, slather with hot mustard and delicately fold a lovely slice of pastrami or corned beef on top. A slice of swiss cheese and a quick pass under the broiler are optional. 

Apple Cake - 5 Minutes Microwave 

Peel, core and slice an apple into thin slices. Spray a cereal bowl with PAM. Put the apple in the bowl and sprinkle with cinnamon and splenda. Put in the microwave on high for three minutes. 

While the apple is cooking - mix in a coffee cup: 

1/4 cup flaxseed meal 
1/2 teaspoon baking powder 
1 teaspoon buttermilk blend 
1 tablespoon sugar free applesauce 
1/2 teaspoon cinnamon 
1 ounce DaVinci sugar free vanilla syrup 
or 1/4 teaspoon vanilla extract and 2 tablespoon Splenda 
1 egg 

Mix together with a fork, then mix into the cooked apple. Put back in the microwave for 2 minutes. Turn onto a plate. Add sugar free Cool Whip. 

Variations: 
Cinna-Bliss on it, and a squirt of reddi-whip. 
Or make it with sf apple pie filling. (Comstock)

Pumpkin Pie Oatmeal

I'm an early riser so when the sun first peeks over the horizon my eyelids fly open.  The first thing that touches my lips (besides those of my cherished wife) is an Iced Decaf Mocha Latte protein shake, but a couple hours later I like a substantial high protein breakfast, usually a couple eggs, some meat (bacon, ham, sausage, chicken, marinated pork, steak. etc...) and a slice of whole grain toast.  

But once in a while I veer off my oft-trodden path and experiment with oatmeal.  I've found this to be one of my favorite indulgences.  Particularly when Fall begins to remind us that Summer is only PART of our year.


Pumpkin Pie Oatmeal

serves 1

1 cup milk (of choice, or water)
1/2 cup regular rolled oats
1/4 cup pumpkin puree
1/4 tsp vanilla extract
1/2 tsp pumpkin pie spice
2 tsp Splenda Granular (or equivalent)
1/4 tsp molasses
pinch of salt


Bring milk (I use 1/2 cup almond milk and 1/2 cup water) to a boil, add oats, and reduce heat to medium. 
Wait two minutes, then stir in pumpkin puree.
Allow to reduce slightly
Add vanilla extract, pumpkin pie spice, Splenda, molasses, and a pinch of salt. Stir.

When you're pleased with the consistency of the oatmeal, transfer to a bowl. 
Add a splash of your milk of choice and any other additional toppings. I recommend chopped pistachios, pecans, walnuts or wheat germ.


Cook's Notes:
Add flax or chia seeds when you stir in the oatmeal.  I love the nutty flavor of flax in mine.
The molasses isn't necessary but it adds a "brown sugar" depth of flavor that leaves you with a "something's missing" if it's not there...
There's no reason you can't stir in a little Vanilla protein powder as well just before serving.

Eggs 'n' Bacon Benedict

Traditional Eggs Benedict - Buttery, fatty Hollandaise sauce dripping over runny poached eggs, Canadian bacon and a thick crunchy Grilled English Muffin.. Delicious, though not exactly what I want for breakfast anymore on my WLS eating plan, but there is no reason I can't take advantage of nature's bounty and some of the luscious heirloom tomatoes available at this time of year for this fresh twist on Eggs Benedict.


Eggs 'n' Bacon Benedict

Nutrition Facts
Servings 2

Amount Per Serving
Calories 306
Total Fat 23.6g
Saturated Fat 6.3g
Trans Fat 0.0g
Cholesterol 195mg
Sodium 722mg
Total Carbohydrates 7.5g
Dietary Fiber 3.8g
Sugars 1.8g
Protein 17.4g


1 vine ripened heirloom tomato
1/2 avocado
2 slices of bacon
1/2 Lemon
3 tablespoon water
2 eggs
salt and freshly ground black pepper

Cook bacon until crisp, pat dry to remove excess grease and crumble
Slice tomato in 1/4 inch (or thicker) slices
Add half avocado, lemon juice, clove garlic, and water to food processor. Blend until smooth
Poach eggs


Top tomato slice with poached egg
Sprinkle with salt and pepper
Add avocado sauce
Sprinkle with bacon

---dave---
The Bariatric Food Dude

Perfect Scrambled Eggs

I've cooked eggs for nearly 60 years, always with varying degrees of success... I mean, I can make a mean omelet, but I always found my scrambled eggs to be lacking. That is, until I discovered this cooking method.  I had to get away from the ART of cooking and look at the SCIENCE of scrambled eggs to get this right. As a bariatric patient you are probably going to spend a lot of time with eggs, so you might as well learn  how to make them great!
Half-and-half proved to be the best type of dairy for Perfect Scrambled Eggs. It produced scrambled eggs that were decently puffed and stable. Adding extra yolks to the mix yielded rich results. A combination of high and low heat gave me perfect scrambled eggs. I also used a smaller skillet, which kept the eggs in a thicker layer, thereby producing larger curds.


8 large eggs
2 egg yolks
1/4 cup half and half
Salt and Freshly Ground Black Pepper
1 Tbls unsalted butter

Beat eggs, yolks, half-and-half, 3/8 teaspoon salt, and 1/4 teaspoon pepper with fork until eggs are thoroughly combined and color is pure yellow - do not overbeat.
Heat butter in 10-inch nonstick skillet over medium-high heat until foaming just subsides (butter should not brown), swirling to coat pan. 
Add egg mixture and, using rubber spatula, constantly and firmly scrape along bottom and sides of skillet until eggs begin to clump and spatula just leaves trail on bottom of pan, 1 1/2 to 2 1/2 minutes.
Switch to low heat (see Cook's Notes below) and gently but constantly fold eggs until clumped and just slightly wet, 30 to 60 seconds. 
Immediately transfer eggs to warmed plates and season with salt to taste. Serve immediately.

Cook's Notes:
*It's important to follow visual cues, as pan thickness will affect cooking times. If using an electric stove, heat one burner on low heat and a second on medium-high heat; move the skillet between burners for temperature adjustment. 

*If you don't have half-and-half, substitute 8 teaspoons of whole milk and 4 teaspoons of heavy cream. 

*To dress up the dish, add 2 tablespoons of chopped parsley, chives, basil, or other herbage to the eggs after reducing the heat to low.

Banana Nut Muffins (Coconut Flour)

I came in from the gym on Sunday only to find Trisha Yearwood on TV making Banana Nut Bread..  That was it..  I had to have some banana bread - and although Trisha's recipe looked scrumptious, I hadn't spent all morning at the gym to give it away to a single slice of heaven.

First batch was made with my old standby, flax meal - but it didn't get it..  3 versions later it was all coconut flour and they were great!!


Nutrition Facts
Serving Size 46 g

Amount Per Serving (makes 12)
Calories 63
Total Fat 3.0g
Saturated Fat 0.6g
Cholesterol 47mg
Sodium 194mg
Total Carbohydrates 7.3g
Dietary Fiber 1.0g
Sugars 3.9g
Protein 2.1g

Ingredients

3 ripe, peeled bananas (about 1 1/2 cups mashed)
3 large eggs
2 tablespoons Splenda Granular or sweetener of choice)
1/8 teaspoon molasses
1 tablespoon vanilla extract
3/4 teaspoon baking soda
1/2 teaspoon salt
1/4 cup plus 2 tablespoons (39 grams by weight) coconut flour

Method

Preheat your oven to 350°F

Generously grease a muffin pan. (Or loaf pan if you prefer)
Mash the bananas using a mixer or by hand in a large bowl. 
Mix until completely mashed and smooth.
Add the eggs, sweetener, molasses, and vanilla to the mashed bananas and blend well.
Add the baking soda, salt, and coconut flour to the wet batter and mix well.

IMPORTANT:  Let the batter sit for 5 minutes or more to give the coconut flour time to absorb the liquids.

Spoon the batter into the muffin tins and bake for 25 minutes (Approximately 50 minutes for loaf) or until the top begins to brown and a toothpick inserted in the center of the bread comes out clean.
Cool fully. They are very moist when first out of the oven but tend to firm up over time. 

Store covered for a few days in the refrigerator, or seal and freeze for a few months.

Cook's Notes:  Substitute your nut of choice (Walnuts are good) or leave them out completely

Oatmeal Bars

This is a handy make-ahead snack or breakfast-on-the-run for those of you on maintenance. It tastes not unlike a great oatmeal cookie.


Nutrition Facts
Serving Size 53g - makes 12 (about 2oz each)

Amount Per Serving
Calories 76
Total Fat 1.7g
Trans Fat 0.0g
Cholesterol 31mg
Sodium 117mg
Total Carbohydrates 12.0g
Dietary Fiber 1.7g
Sugars 2.3g
Protein 3.4g


2 cups rolled oats
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup milk, skim (or almond or soy)
2 eggs, beaten
1/2 cup applesauce, unsweetened (or canned pumpkin)
1/4 cup Splenda (or to taste)
1 teaspoon vanilla extract
1 1/2 teaspoons cinnamon

Preheat oven to 325° F
Combine dry ingredients and add wet ingredients. Mix well.
Smooth mixture into an 8 X 8 baking dish that has been sprayed with non stick spray on sides and bottom
Bake for about 45 minutes
Let cool, cut into servings and store in the refrigerator or freezer


Cook's Notes: Add things like pumpkin seeds, slivered almonds, sf chocolate chips or chopped up dried fruits if allowed.
For the protein enthusiasts this would be a good chance to toss in 2 scoops of your favorite protein powder, but you'll need to add an additional 1/4 cup milk and 1/8 cup applesauce to handle the protein. Best served cold if you add protein.

HUNGRY MAN's Breakfast Burrito

I woke up this morning and I was HUNGRY.  Not just nibbly or peckish, but intense growling stomach HUNGRY.  I have these days occasionally and I've learned that in order to get over them I have to give into them.  But that doesn't mean pizza or cookies and ice cream, it just means that I allow myself a larger portion of a healthy breakfast, which today was a breakfast burrito.

BREAKFAST BURRITO!!!  REALLY DAVE!!!  You'd feed us a high calorie - high carb breakfast burrito!!

Of course not!  I'm gonna make a burrito the Bariatric Food Dude way.  

First, we eliminate the high carb tortilla wrap and substitute our low carb tasty replacement - an oatmeal cottage cheese crepe..

For 1 giant sandwich crepe:

1/4 cup old fashioned oats
1/4 cup cottage cheese
1 oz. water
1 egg
tiny pinch of salt

Add oats and salt to blender and process into a fine flour.  Add egg, water and cottage cheese and process until smooth.

Pour into a 12" non-stick skillet over medium high heat and swirl to completely cover the bottom of the pan.  Cook until the edge gets firm and begins to lightly brown.  Bubbles will appear all over the top - flip and cook 30 seconds to a minute on the other side.  Note..  because there is no flour (and therefore no gluten) in this recipe there is nothing to hold it all together except the melted cottage cheese, so cook it thoroughly before the flip, but not so long as to become crisp - and treat it gently.  Remove to a plate for later assembly.


Filling:
I recommend scrambled eggs, sausage and cheese, but my philosophy is: "If you are going to do it - OVERDO it!", so instead of my usual breakfast sausage choice, I opened a package of locally made Mexican style chorizo that I picked up at the farmer's market.

I cooked the crumbled chorizo until it was little crispy bits and removed it to a plate, leaving the amazing flavored oil it gave off in the pan  to use to scramble the eggs.

Service:
Arrange the scrambled eggs down the center of the crepe, sprinkle liberally with crispy chorizo, cheese and optionally, salsa.  Flip up the bottom edge and roll into a tight package - Enjoy!!

Cook's Note: When making your own sandwich crepes you can flavor them any way you like! Toss a few spinach or basil leaves into the blender - or add a pinch of onion or garlic powder.  Or add Splenda and vanilla extract to wrap them around fresh fruit compote with a dollop of whipped cream for a spectacular dessert!
There is no reason these couldn't be made into smaller rounds for tinier portions.

By The Way: Even for all my hunger this morning, I was only able to eat about half of this monster.  Thankfully, my eyes really were larger than my stomach!