Peanut Butter Shake Recipe

Peanut Butter Shake

Ingredients:

1 cup non-fat milk

2 Tbsp smooth peanut butter

1 cup lite-chocolate frozen yogurt

2 Tbsp unsweetened cocoa powder

1-2 cups ice cubes

Directions:

1) Add all ingredients to a blender.

2) Blend on highest speed until smooth; scrape sides
    of blender and blend for 5 more seconds.

3) pour into 3 glasses.

Nutrition Information per 6oz serving:

Yield: 3 servings

Total Calories - 163

Total Carbs - 19 gm

Total Protein - 8 gm

Total Fats - 7.5 gm

Recipe: Pumpkin Pie Cheesecake

Ingredients
3 packages of fat free cream cheese (8oz each)
1 cup splenda
1 tsp. vanilla extract
1 cup canned pumpkin
4 egg whites
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground allspice

Directions
Preheat oven to 375 degrees F.

Combine cream cheese, sugar and vanilla in a large bowl. Mix with mixer until smooth. Add pumpkin, egg whites and spices. Beat until smooth and creamy. Pour into a 9” springform pan and bake for 60 to 70 minutes or until brown.

Remove from oven and cool in refrigerator. When completely chilled, remove springform, slice and serve with fat-free cool whip.

Yield: 8 Servings 

Nutrition Info. (per serving)
Calories – 111
Total Fat – 0.2 gm
Total Carbs – 12 gm
Protein – 15 gm

Recipe: Chocolate Cheesecake Protein Pudding (Low Sugar)

Ingredients
1 cup skim milk
1 cup cold water
3 scoops chocolate flavor whey protein powder
1 package Jell-O sugar-free instant cheesecake-flavor pudding

Directions
Mix ingredients together in blender until well-mixed, and fill four small cups. Chill or freeze as desired.

Yield:  4 Servings

Nutrition:  Per serving
Calories 143Fat 1.5gm
Carbs 12.8gm
Sugar 5gm
Protein 19gm

Recipe: Cheesecake Pudding

Satisfy your sweet tooth with this simple, sweet, and protein-packed snack!

Ingredients
1 cup plain fat-free Greek yogurt
1 package sugar-free cheesecake pudding mix

Directions
Combine ingredients in a blender and puree until smooth.

Nutritional Values
Serving size: ¼ cup
Protein: 7 grams
Calories: 30
Carbs: <.5 gm

Acceptable for diabetics and bariatric patients.

10 Healthy and Interesting Protein Dishes

1. Shrimp Cocktail – It doesn’t get any easier than this!
      
2. Chili and Beans –  Try ground beef, chicken or turkey and experiment with different beans to add fiber and additional vitamins and minerals.  Some of our favorites are kidney beans, black beans, pinto or white beans.
       
3. Chicken/Tuna/Seafood Salad – try serving on melba toast or other crunchy treat such as your favorite fresh vegetable.  Boiled egg can always be added for additional taste, interest and protein.  Don’t forget to add your favorite dry seasonings, celery, diced apple or other ingredient so that you can alter the flavor to meet your new taste preferences.
      
4. Egg Salad – can be made with boiled eggs, scrambled eggs or egg substitute 
   
   Flavor ideas:  Try seasoning with yellow curry, well-chopped celery, cayenne pepper and/or chives.  Greek yogurt or light olive oil mayonnaise work great to bind the egg mixture and provide moisture.  Try serving on well toasted whole grain bread as an open-faced sandwich with diced fresh tomato.  Salt and pepper to taste.

5. Salmon or Crab Cakes – These delicious treats from the sea are a regular delight on dinner tables across the world.  To keep these healthy, try baking them or frying in light cooking spray or baking them in a muffin pan.  There are many recipes available online.
   
   Flavor ideas:  Try dipping them in Greek yogurt seasoned with Greek seasoning, dill or your favorite dry seasoning for additional flavor and moisture.

6. Ginger Chicken Wrap – You will need boneless, skinless chicken breast, sliced  and light sesame ginger salad dressing and Boston or bibb lettuce leaves.  Simply wash and pat the lettuce leaf dry, spoon about 1-2 ounces of chicken breast into the center and top with the sesame dressing.  Additional favorite toppings might include fresh mango salsa, shredded carrot and cabbage slaw, red onion or fresh ginger.
   
   
7. Strawberry Cottage Cheese Dessert – 1/4 cup cottage cheese, 1 Tbsp. strawberry light or Greek yogurt.  Mix yogurt and cottage cheese together and add fresh or canned fruit if desired.
   
   
8. Black Bean Pepper Salad (recipe coming soon!)
   
   
9. Tofu Black Bean Dip – There are several recipes floating around at your local grocer or available online.  One of our patients absolutely loves this dish seasoned with a packet taco seasoning and baked in the oven.  Your kids won’t even know there is tofu in this dish!
   
   
10. Homemade Hummus –  Homemade versions of hummus can have a higher content of protein.  There are recipes available online and at your local grocer made out of chick peas, black beans, etc.  This is a delicious dip or spread and goes great with turkey, celery, tomatoes or carrots!

Recipe: Cherry Angel Food Cake Bites

"My family loves this easy low-cal dessert...good to make for family/work functions."

Ingredients

1 box Angel Food cake mix

1 large can (15-16oz) of cherry sugar free pie filling (use any sugar free pie filling for a different flavor)

Directions

Mix both ingredients together in a large bowl. Mixture will expand as you stir. 

Spray a 13x9 glass pan with Pam Cooking Spray and place Angel Food cake mixture in pan.

Bake at 350 degrees for 30 minutes. Allow to cool and cut into 24 square bites. 

This is super moist with only these two ingredients and will stay moist for several days...Enjoy!

Nutrition
Approximately 75 calories per large square.

Submitted by: Jan Carlo, Program Manager for Sacred Heart Surgical Weight Loss Center