Here are a few of my favorites. I still go back to these when my pouch is pissy over something.
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SUSAN MARIA'S VANILLA EGG CUSTARD
WLS 1/2 cup portion: Calories 110, fat 4.5 gr, carbs 7.5 gr, protein 9gr.
Makes six 1/2 cup servings
This custard is smooth, cold, and very soothing, I made a batch at least twice a week, as my family loved this as well. Purchase 6 or 8 four-ounce cups; they are invaluable for portion control.
4 eggs
1 cup skim milk
1 can evaporated low-fat milk
1/2 cup Splenda Granular
2 teaspoons vanilla
Pinch of salt
Freshly grated nutmeg
Preheat oven to 325 degrees. Place 6 custard cups or ramekins in a large roasting pan and set aside. Whisk together the eggs, milk, evaporated milk, Splenda, vanilla, and salt. Pour through a fine mesh sieve into a large measuring cup. Divide evenly among the custard cups and grate a generous amount of nutmeg over each one. Pour enough hot water in the roasting pan to come about halfway up the sides of the custard cups. Bake 25 to 35 minutes, until the custard are just set in the center. Carefully remove the custards from the water bath, and transfer to a wire rack to cool. Serve chilled.
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Pinto Bean Puree
¼ cup serving Calories 65, fat 3g, net carbs 10g, protein 9g
Makes 2 cups
1 medium onion, diced
2 garlic cloves, chopped
2 teaspoons olive oil
One 15 ounce can pinto beans, drained and rinsed
1 cup of your favorite salsa
½ cup chicken broth
Sauté onion and garlic in olive oil in a nonstick skillet until golden brown. Place beans, sautéed vegetables, and salsa to food processor and pulse until chunky, add broth a little at a time to desired consistency. Pour mixture into skillet and cook until bubbly and thickened, about 10 minutes.
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"LASAGNA"
In a cereal bowl put a layer of low fat ricotta cheese at the bottom of the bowl
Add a layer of spaghetti sauce (I use Barilla as it's a lower sugar one)
Sprinkle garlic power and grated Parmesan cheese on top of sauce
Add a layer of shredded low fat mozzarella cheese
Microwave on a low setting just to heat through and melt the cheeses
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Linda's Cottage Cheese-Oatmeal Pancakes (soft-regular stage)
1 c. oatmeal, ground (measure BEFORE grinding in a food processor)
1/2 t. baking soda
1/8 t. salt
3-4 T. Splenda Granular
1/4 t. pumpkin pie spice (or combination of other sweet spices you like)
Stir together above ingredients in a mixing bowl. In a seperate bowl whisk together:
4 eggs
1 c. cottage cheese
1/3 c. milk
1 t. vanilla
Add to dry ingredients and let sit for a few minutes. Spray a small skillet with non-stick spray. Heat over medium. Pour 1/3 c. into hot pan and cook until cake is getting dry on the top (but lower heat if it gets too dark on bottom). Turn carefully and continue to cook for a few minutes. (These are difficult to flip if you don't let them cook enough on the first side.) Can cool and stack on a plate and wrap tightly with plastic wrap.
These are sooooo good with plain yogurt and a squirt of sugar-free syrup. Or peanut butter and syrup, or jam and cool whip.........the possibilites are endless!
Total Recipe: 804 Cal; 72 g Protein; 29 g Tot Fat; 68 g Carb; 8 g Fiber; 12 g Sugar; 951 mg Sodium
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CREAMY BLACK BEAN SOUP (pureed, soft-regular stages)
1 TB olive oil
1 small onion, chopped
2 garlic cloves, chopped
One 15-ounce can black beans, rinsed and drained
3 cups Chicken Stock or low-sodium chicken broth
1/2 cup mild roasted tomato salsa
Kosher salt and freshly ground black pepper
1/2 cup reduced-fat sour cream
Shredded Chedar, chopped cilantro, and sliced green onions (scallions)
Heat the oil in a large, heavy saucepan over medium heat. Saute the onion and garlic until lightly browned, about 4 minutes. Add the beans, stock, and salsa, and season with salt and pepper. Bring the soup to a boil, reduce the heat, and simmer 10 minutes, stirring occasionally, until the flavors blend and the soup thickens slightly. Puree the soup with an immersion blender or in a blender until smooth and creamy. Be careful when pureeing hot liquids in a blender as the steam expands; always cover the lid with a kitchen towel, pulse the switch, then rel4ease the steam before proceeding.
Reheat the soup just before serving and whisk in the sour cream. Check the seasonings. Ladle the soup into bowls and garnish with the Cheddar, cilantro, and green oinions. Have a bottle of hot sauce on the table and use to taste.
Note: Newman's Own and Goya salsas are excellent, as is the Frontera brand of salsa (from Rick Bayles, chef/owner of Chicago's Topolobampo and Frontera Grill). Watch for added sugar in other brands.
Copyright © 2006 by Susan Maria Leach
BariatricEating.com - BE, Inc. The number one bariatric website for protein, vitamins, and success., HarperCollins Publishers Inc. all rights reserved.
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Nestled Eggs
Vegetable cooking spray
1 egg
3 tablespoons fat free half & half
1/4 teaspoon butter
2 tablespoons shredded cheese
1 teaspoon cooked, crumbled bacon (optional)
Salt and black pepper to taste
Preheat oven to 325 degrees. Coat a custard cup with the vegetable spray and break the egg into it, leaving the yolk intact. Pour half & half over the egg until just the top of the yolk is peeking through. Dot with butter and sprinkle shredded cheese and bacon on top. Season with salt and pepper.
Place custard cup on a cookie sheet and bake for 12-18 minutes, depending on how you like your eggs. (I baked the one in the photo for 18 minutes and it is more set. The yolk would still be very soft at 12-15 minutes.) Makes 1 serving.
Per Serving: Calories 174; Protein 13 g; Fat 12 g; Carbs 5 g; Sugar 4 g; Sodium 201 mg
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