Buttermilk Waffles [Okay, Okay… Protein WAFFLES!] EVERYONE LOVES WAFFLES! IF YOU HAVE A WAFFLE IRON, DRAG IT OUT AND TRY YOUR HAND AT WAFFLES USING OUR CRAZY DELICIOUS, INSANELY POPULAR INSPIRE PROTEIN KITCHEN SILVER DOLLAR PANCAKE MIX.  IT’S EASY, LOW CARB, HIGH PROTEIN. PERFECT! My waffle maker is a deep Belgian waffle maker, so I had to play with the amount of batter. You arrive at the correct thickness for your batter by using about half as much water as pancake mix. Your brand and size of waffle maker will be different than mine – so make up the batch using my measurements below and next time you can double it, or cut it in half. INGREDIENTS Pamela’s Gluten Free + Whole Grain Baking & Pancake Mix Nonstick vegetable spray Mrs Butterworths Sugar Free Maple Syrup, or your favorite no sugar syrup INSTRUCTIONS Preheat waffle iron per directions. Whisk 1/2 cup Pamela’s…

UMMM, SOFT AND TENDER AND DELICIOUS. HIGH PROTEIN, VERY LOW CARB RICOTTA FRITTERS. Watched Jamie Oliver make this recipe with a much greater flourish! Here’s the basic version I eat for lunch at my desk. NOTE: this makes too much for 1 person, but to make a 1/2 batch do you know how to measure HALF an egg? Just whip it in a measuring cup and measure out 2 tablespoons. A large egg contains ~ 3 1/2 to 4 tablespoons. INGREDIENTS 1 1/2 cups ricotta 1 large egg 1/4 teaspoon freshly grated nutmeg – Badia brand under one dollar for 3 whole nutmegs 1 lemon for zesting 1/4 cup Parmesan cheese 1/4 cup Pamela’s Gluten Free + Whole Grain Baking & Pancake Mix sea salt and freshly ground black pepper olive oil INSTRUCTIONS Blend the ricotta, egg, nutmeg, 1/2 teaspoon lemon zest, Parmesan, Inspire mix, 1/2 teaspoon salt and a few grinds…

Ham And Egg Cups Simple, fast, tasty, easy, reheat in microwave if you’d like (15 seconds at a time to temperature). Breakfast for 6 days or you can share. Grab and Go. INGREDIENTS Ham slices – Jones brand makes breakfast slices that are perfectly sized rounds Eggs Milk Tomato and a bit of fresh herbs INSTRUCTIONS Preheat the oven to 350 degrees. Spray a 6-12 cup muffin tin with cooking spray. Fit ham rounds into the muffin tin. Crack an egg into a small bowl and then slide it into one of the cups; repeat with the remaining eggs. Add a teaspoon of milk on top of egg, lightly season with salt and pepper. Add a grape tomato wedge. Bake 12 to 15 minutes, until the egg whites are just set but the yolks are still a little runny.

Hash Browns & Eggs FRY UP HAM AND SMOKED GOUDA IN A SKILLET WITH THIS SECRET INGREDIENT FOR DELICIOUS LOW CARB, BARIATRIC FRIENDLY HASH BROWNS. Top with a fried egg and wow, what a breakfast! #breakfastforsupper #caulifloweristhenewpotato INGREDIENTS 6 ounces smoked ham, diced 1 tablespoon butter 1/2 head cauliflower, sliced, roasted until tender and fork mashed, about 4 cups (I use leftover roasted cauliflower from last nights supper) Sea salt and black pepper 4 scallions, minced, about 1/3 cup 1/2 cup grated smoked Gouda, about 2 ounces Fried eggs Sriracha sauce INSTRUCTIONS Brown the ham in the butter over high heat in a large nonstick skillet or wok, 3 to 4 minutes. Add the cauliflower and stir fry until softened and edges are beginning to brown, 4 to 6 minutes. Season with salt and pepper and taste. In a small non stick pan, cook 4 eggs in butter or olive…

Iron Skillet Baked Eggs SOME POST OP FOODS ARE JUST SUPER FRESH AND SIMPLE AND ABSOLUTELY DELICIOUS. This is what I eat when I don’t feel like cooking or going out. It is perfect for breakfast, lunch, supper, or at midnight when you just got home and want something good to eat. You can make this with one egg… two eggs… three eggs. You can eat it yourself… or you can share it. If you don’t have broccoli, you can use baby spinach… or cherry tomatoes… or bell peppers. If you don’t have cute mini cast iron skillets from Cracker Barrel, you can use small baking dishes. Try this dish… it’s really beautiful… and eggcellent! INGREDIENTS 1/2 cup broccoli tops, broken into small pieces 1 small garlic clove, cut in half 1 tablespoon olive oil 3 eggs 1 tablespoon Sriracha sauce 1/4 cup shredded Cheddar or smoked Cheddar Salt and freshly ground…

Bacon And Egg Breakfast Bites Really delicious and very versatile. Keep in the fridge and microwave a few seconds to warm and eat as you wish. This ‘no crust’ recipe makes between 6 and 12 egg bites depending on the size of your muffin tins. You could even use a tiny one that makes 16 to 24 bacon and egg ‘one-bites’. Or small, one cup ramekins. Keep an eye on them in the oven, they are easy to overcook and you ideally want them to be a little undercooked as they continue cooking after removed from oven. We cannot list a time as we do not know the size of the muffin tins or small dishes you are using, so pop in oven and watch them. Slightly puffed at edges but still a little jiggly in center means take them out. INGREDIENTS 6 eggs, well beaten 1/2 cup Carnation evaporated milk…

Five Minute Crab Cake Salad MINDFUL SUMMER EATING! WE ALL LOOK FOR SOMETHING FAST FRESH AND LIGHT TO THE TABLE THIS TIME OF YEAR AND THIS IS IT! The other day at Fresh Market, packages of house made Crab Cakes in the Fish Market section were buy one get one free… that was four for $8. I grabbed a few salad ingredients, including a ripe mango and a container of yogurt and when I hit my front door we were eating in minutes. This is mindful summer eating! This would be a FIFTEEN DOLLAR restaurant salad. Enjoy it in your home. The dressing is the real gem in this dish… its delicious and keeps you moving in the right direction! INGREDIENTS crab cakes – I used fresh but Phillips brand are available at Costco in the freezer case 1 teaspoon butter 1 packet Hidden Valley Ranch dressing mix…

‘Fried’ Chicken Salad With Ranch Yogurt Dressing THIS MEAL RECREATES A LOW CARB HEALTHY VERSION OF ‘FRIED’ CHICKEN AND TEACHES YOU HOW TO MAKE A GREAT TASTING FAT FREE FRESH RANCH DRESSING INSTEAD OF USING THE JUNK IN A BOTTLE! PECAN CRUSTED ‘FRIED’ CHICKEN INGREDIENTS A one pound package of Chicken Tenders 1 egg plus 1 tablespoon water, well beaten in shallow dish 1/2 cup very finely chopped pecans seasoned with 1/2 teaspoon salt and 1/4 teaspoon black pepper in a shallow dish 2 tablespoons olive oil INSTRUCTIONS   Coat chicken tenders in egg and roll in seasoned pecans.   Pan saute in olive oil in a non stick pan over medium high heat until browned and just cooked through – 2 minutes per side.   Allow to cool/rest while making dressing and assembling salad. RANCH YOGURT DRESSING INGREDIENTS 1 package Hidden Valley Ranch Dressing powder 1 cup yogurt INSTRUCTIONS…

Greek Salad THIS IS HOW I LIKE TO MAKE MY GREEK SALAD. Serve alone as the star or as a side salad. Paired with a rotisserie chicken, dinner is on the table faster than waiting in line in a drive through, and much healthier for the family. INGREDIENTS 2 cups chopped romaine lettuce 1/2 European cucumber – cut into 1/4’s lengthwise and then 1 inch pieces 1/2 container Santa Sweets Grape tomatoes – cut in half 1/2 small red onion, sliced 1/2 cup kalamata olives 4 ounces Greek feta in water, cut into 1/2 in cubes One lemon olive oil sea salt and freshly ground black pepper pinch of oregano INSTRUCTIONS Get out your big wooden salad bowl and place each ingredient as it is prepared in its own pile. Just before serving, sprinkle with salt, pepper, and oregano, drizzle with olive oil, squeeze the lemon over the top,…

Parmesan Chicken Salad with Creamy Italian Dressing THIS CREAMY PARMESAN ITALIAN DRESSING IS SUPER DELICIOUS WHEN USED FOR A COOL SUMMER CHICKEN SALAD. I love salads but loathe bottled dressing. I think people use them because they do not realize just how easy it is to make your own dressing to keep in the fridge. Toss your favorite lettuce, 2 cups per person – butter lettuce, romaine, baby spinach, anything you like – in a big bowl with some of the Creamy Italian Dressing you’ve made. I use 2 tablespoons of dressing for each 2 cups of greens. DIVIDE THE DRESSED LETTUCE ONTO THE DINNER PLATES, top each plate with a few tomato slices and a pan sautéed, thin sliced chicken cutlet. If you love parmesan, adding more freshly grated over the top of everything, puts this dish over the top! INGREDIENTS 3/4 cup Fage Greek yogurt – a…

BBQ Tips: How To Navigate The Sauce And Slaw! GETTING AN INVITE TO A FAMILY OR FRIENDS BARBECUE IS ALWAYS EXCITING, BUT WHEN YOU HAVE HAD BARIATRIC SURGERY, THE SECOND THOUGHT IS OFTEN ABOUT NOT BEING ABLE TO EAT. Many years after my RNY surgery, going to a BBQ remains a bariatric challenge as there is hidden sugar in many summer dishes and pork remains much too dense for me to eat unless I want to test it and upchuck in the bushes. Here are a few tips, some of which were learned the hard way, so you don’t have to! Have a great start to your summer. Do NOT trust BBQ sauce. The stuff in a plastic bottle has tons of high fructose corn syrup that is like injecting sugar with a syringe. Don’t use it. Even a little. INSTEAD, make and take a bowl of my Homestyle SF BBQ Sauce and…

Sheet Pan Meal: Chicken Fajitas FASTER THAN A SPEEDING DOMINO’S DRIVER, MORE POWERFUL THAN FROZEN PIZZA, ABLE TO LEAP ONTO A PLATE FASTER THAN TAKE OUT. This sheet pan meal goes from the tray to the table in 20 minutes and is so delicious you will have a hard time paying $18 for this meal in a restaurant ever again. INGREDIENTS 2 tablespoons olive oil 2 tablespoons seasoning from an envelope of McCormack Chili Mix Juice of half a lime One package chicken tenders, there are usually 10 in a package at my grocery store 2 sweet bell peppers, cut into rings – I like yellow and red for color 1 large jalapeño, stemmed seeded and cut into 4 pieces 2 Roma tomatoes, cut in half Four 1/2 inch slices of sweet onion INSTRUCTIONS Preheat oven to 450 degrees. Blend the olive oil, chili seasoning and half a lime…

Please Eat Some Vegetables JUST GOING TO PUT IT OUT THERE THAT WE ARE HORRIFIED BY THE AMOUNT OF FAT AND LACK OF VEGETABLES ON THE PLATES OF A LARGE PERCENTAGE OF OUR BARIATRIC SUPPORT GROUP MEMBERS ON FACEBOOK. It is safe to say that right after surgery, none of us would ever be in the running for a position as Head Nutritionist, anywhere… other than Chuck E. Cheese or Pizza Hut. That just means we have lots of room for improvement – IF we choose to learn. CHOOSE ONE FAT As I edited this at 8 am today, a member of our support group proudly posted a photo of her *favorite breakfast* of an avocado encased fried egg, with cheese and bacon, cooked in a non stick pan pooled with a little too much oil. We were discussing it in our Admin chat for about 30 minutes. How to break it to…

Date Night – Filet Of Beef With Sautéed Vegetables A DELICIOUS YET FAST PROTEIN AND VEGETABLE MEAL FOR YOUR SATURDAY NIGHT STAY@HOME DATE. Open a bottle of wine. You are well over $50 ahead of the game!  Before you begin, stem and quarter a quart of fresh strawberries, toss with a tablespoon of Truvia and pop into the fridge. After dinner, spoon some berries into a wine glass and add a rose of Reddi Whipp. An excellent end to your meal. We are all staying home – you are not the only one. I am fine with waiting until numbers come down to move about outside our home. I order groceries each week using Instacart that show up on my front steps in a couple of hours. I email my local butcher shop and let them know the cuts of beef pork and chicken I’d like so they can cut, wrap and bag my goods. I…

Smoky Grilled Shrimp With Cucumber Radish Salad U12 MEANS ‘UNDER 12’, THAT THERE ARE FEWER THAN 12 SHRIMP IN 1 POUND. THEY ARE THE BIG ONES! I always pick up two bags. I thaw the bag in the fridge overnight and this is my favorite way to to cook them. The vinegary cucumber salad is perfect for the smokiness of the grilled shrimp! INGREDIENTS Zest and juice of one whole lime 1 tablespoon olive oil 2 garlic cloves peeled and smashed 1 tablespoon smoked paprika 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper a few dashes of hot sauce or sriracha freshly chopped cilantro or basil Large Shrimp Skewers 1/2 an English cucumber, diced – or peel and dice a regular one 4 radishes, diced 2 tablespoons red wine vinegar 2 tablespoons olive oil INSTRUCTIONS Make a marinade by blending lime zest, juice, olive oil, garlic, paprika, salt, pepper…

Smoky Bacon Wrapped Grilled Chicken PRO TIP: CHOOSE ONE FAT. When preparing meals, it’s common to see folks creating dishes that are much too high in fat – stuffing chicken with cream cheese, layering on bacon and blanketing with cheddar. They do not realize that fat has twice as many calories as carbs or protein, which is why too much fat, makes us fat. Fat adds flavor, but that’s why choosing just one fat to use in a meal adds plenty of flavor. This dish uses smoked bacon as your one fat – it keeps your chicken moist and that flavor pops with smoked paprika and seasoning blend, then grilled. It’s super tasty when made in the oven as well, so don’t shy away from this meal when Fall arrives or if you do not have an outdoor grill. INGREDIENTS 2 chicken breasts boneless, skinless, about the same size 4 slices…