Tuna Salad

Yield: 4 servings (1/4 cup each)

Ingredients: 

• 1 can (6 oz) tuna in water
• 1/8 cup fat-free mayo
• 1 tsp pickle relish
• 1 boiled egg, diced
• 2 Tbsp finely chopped sweet onion
• salt & pepper to taste

Directions:

1. Drain excess water from canned tuna.
2. Squeeze excess moisture from pickle relish.
3. Mix all the ingredients together, and place in a plastic container in fridge.

Nutritional Info. (per 1/4 cup):

• Calories - 70
• Fat - 1.5 gm
• Protein - 12 gm
• Carbs - 1 gm

Turkey Meatloaf Recipe

Turkey Meatloaf

Ingredients:

1tsp. olive oil

2 cups finely chopped onoin

3 garlic cloves, minced fine

1 medium carrot, chopped fine

1 celery stalk, chopped fine

1 1/2 tsp Worcestershire sauce

1/3 cup finely chopped parsley

1/4 cup ketchup

1 cup whole-wheat bread crumbs

1/3 cup skim milk

1 whole large egg, lightly beaten

1 large egg white, lightly beaten

1 1/4 lbs ground turkey

1 tsp salt

1/2 tsp black pepper

1/4 tsp paprika

Directions:

1. Pre-heat oven to 400 F degrees.
2. Heat oil in a large skillet over medium heat until hot.
3. Add onion and garlic and saute until onion is softened.
4. Add carrot and celery. Cook for 3 minutes or until softened.
5. Stir in Worcestershire sauce, parsley and ketchup; set aside.
6. Stir together bread crumbs and milk in a large bowl. Stir in egg and egg white,  and add prepared vegetables and stir to combine.
7. Add turkey, salt, pepper, and paprika; mix well w/ hands.
8. Lightly coat a 9” x 5” inch loaf pan with cooking spray. Form turkey into a loaf and place in loaf pan; brush meatloaf w/ the remaining ketchup.
9. Bake for 50-55 minutes or until cooked through.
10. Let stand for 5 minutes before serving. (10 servings)

Nutrition Analysis per 4-oz. serving:

Calories - 118

Fat - 2 gm

Carbs - 10 gm

Protein - 16 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: High Protein Cottage Cheese Pancakes

Ingredients

1/3 cup all-purpose flour

1/2 tsp baking soda

1 cup low-fat cottage cheese

1/2 Tbs oil

3 eggs, lightly beaten

Directions

Combine flour and baking soda in a small bowl

Combine the remaining ingredients – oil, eggs and cottage cheese – in a large bowl

Pour flour mixture into cottage cheese mixture, stir until just incorporated

Heat a large skillet over medium heat, coat with cooking spray

Pour 1/3 cup of batter into skillet and cook until bubbles appear on the surface.

Flip and cook the other side until brown

Serve with low-calorie syrup

Yield: 4 pancakes

Nutrition

1 serving = one pancake, no syrup

Calories 152

Carbohydrate 10 gm

Sugar 2 gm

Fat 7 gm

Protein 13 gm 

Recipe: Turkey Turnover

Ingredients

1 Envelope dry onion soup
1 Pound ground turkey ( Breast-meat)
1 Cup shredded 2 % low fat chesse
3Tubes reduced fat refrigerated-Crescent Rolls ( 8 in each tube)

Directions

Pre-heat oven to 350 degrees.

Mix soup with meat in skillet and brown well. Blend in cheese

Unroll dough , separate rolls , and cut each triangle in half. Place spoonful of meat mixture in the center of each triangle.  Fold over , seal edges , and place on cookie sheet.

Bake for 15 minutes. Servings: 24. 

Nutritional Analysis (2 turnovers)
Calories - 155

Fat - 7 gmProtein - 9 gmCarb. - 13 gm/ Sugar - 3 gm

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!

The Protein Challenge

Protein

After bariatric surgery, patients are encouraged to eat protein first at mealtimes, followed by non-starchy vegetables and eventually carbohydrates including fruit, whole grains and starchy vegetables.  The focus on protein is due to the small space available, often referred to as the stomach pouch or sleeve.  Patients are encouraged to eat and/or drink an adequate amount of protein. The body is unable to compensate well without an adequate amount of protein in the diet, so we are not especially interested in supplementing carbohydrate intake for the moment.  As time goes on, the patient’s food intake increases enough to support a normal, healthy body weight, and carbohydrates will be part of that plan.  Proceed during your weight loss phase with a slow re-introduction of carbohydrates while always meeting your daily protein needs.

Meeting your protein needs may feel like a chore, but it adds up to just about 15-25 grams of protein per meal for most. 

Fats

It is not uncommon for patients to wind up eating too much saturated fat while attempting to meet protein needs.  Be cautious of your intake of “protein” sources such as sausage, bacon, turkey bacon, jerky bites and sticks, bologna, salami, weenies, canned meats, Vienna sausage, Spam, tuna in oil, etc.  They are more likely a great source of fat rather than a healthy source of lean protein. 

Weighing and measuring

Purchase a basic food scale to assist you in learning about protein portions and how to determine the number of grams per serving.  Generally, one ounce of lean protein has about 7 grams of protein!  You can use common household items to help eyeball the amount that you wish to place on your dinner plate.  A deck of cards is often used to represent approximately 3 ounces of lean meat and about 20 grams of protein!

So, whether it’s shrimp cocktail or smoked turkey, weigh the item on the food scale to accurately and easily determine the protein content.

Remember:  1 oz. lean protein = 7 grams protein

Don’t forget to respect the band, pouch or sleeve when making food choices!  Refer to your Orientation handout for the basics on chewing foods thoroughly, appropriate selections and post-op diet advancement.