Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Here's what I ate yesterday...

Breakfast: I've had a craving for Oatmeal for a week so I finally gave in. I think it's me longing for the Fall weather. I made a packet and instead of using milk I used about 1/2 a Bananas and Cream Premier Protein Ready to Drink Shake. I topped it with a drizzle of Sugar Free Caramel Sauce (Smuckers) and a couple of crushed Pecans on top.

5 Unexpected Ways to Use Premier Protein Shakes

Lunch: Filled my Bento Box with some yummy things and got a little work done I have been not able to do this week. It's been a week of appointments and shifting schedules around. My Mum's hearing aid stopped working, she has profound hearing loss so it's a necessity it gets replaced right away, zero hearing without it, so we've been dealing with that. She feels quite cut-off from the world as you can imagine :( Hopefully sometime this week she'll be back in the world of noise. She reads lips quite well, she began to lose her hearing at age 26 so we get by and I should own stock in post-it notes this week. On another note, hearing aids are crazy expensive, especially the really powerful ones like she requires and they are not covered by Medicare which I think is insane. It's so sad some seniors are in a world of isolation and silence because they can't afford an aid. When life gets a little less busy I'd like to go talk to some people about that. There is a bill to amend Medicare to cover them but it only has 12 co-sponsors. That is shameful. OK well off soapbox (for now) and back to lunch...

Pink Box (top left): Leftover Chicken Salad (Shredded Cooked Chicken, Greek Yogurt, Dill, Celery, Green Onion, Salt & Pepper
Green Box (top right): Strawberry
Blue Box (bottom left): Cucumber Spears 
Orange Box (bottom right): Shelly's Orange Almond Protein Balls

If you have eaten Marzipan before these remind me a bit of that...

Shelly's Orange Almond Protein Balls

1/4 cup Quick Cook Oatmeal, dry
1/4 cup Vanilla Protein Powder
1/4 cup Non-Fat Dry Milk, powder
1/4 cup Coconut Flour
2 Tablespoons Sugar Free Orange Marmalade
2 Tablespoons Almond Butter
2 Tablespoons Sugar Free Torani Syrup (any will do but I used SF Almond)

Mix till well combined and sticky dough forms. You may have to adjust slightly if your almond butter is looser (I used fresh ground) just add a little more protein or if it's drier, add a little more SF syrup. Shape into quarter sized balls. Store in the fridge or freezer and pop out a few minutes to thaw before eating. Makes 18.

More Bento Box lunches, FAQ's and an Online Source for them

My Bento Pinterest Page (Tons of Lunch Ideas)

Dinner:  I was on a chicken kick, they were so different I didn't even notice. I made another favorite foil packet recipe: Chicken Fajita Foil Packets. These are great eaten right out of the packet. I top them with shredded cheese and sometimes a dollop of Lime Yogurt Dip.

Shelly's Chicken Fajita Foil Packets

1 Boneless Chicken Breast, cubed
1 cup of Veggies: Red, Yellow, Green Peppers, Red Onion, Zucchini, sliced.
drizzle of Olive Oil
dash Garlic Powder
dash ground Cumin
sprinkle of Sea Salt
a few twist of Black Pepper

Ingredients listed are for one packet multiply it for how many packets you are making. Place all ingredients in center of a piece of heavy duty foil (if you are using the $1 store stuff double it.) Fold the foil over and seal each packet. BBQ 30 minutes (if frozen add 5 minutes) in covered grill. Open packets carefully (steam burns are not fun.)

Top with cheese, avocado, and/or a dollop of this...

Lime Yogurt Dip (not pictured)

1/2 cup Greek Yogurt, plain
dash ground Cumin
zest of 1/2 a Lime
juice of 1/2 a Lime
Sea Salt to taste
a few twists of Black Pepper

More Eggface Foil Packet Recipes
More Eggface Healthy Chicken Recipes

Snacks: Coffee early before the heat. Tons of water with drink sticks. I found this neat Rubbermaid container that fits them perfectly.

The new issue of Your Weight Matters Magazine came in the mail. Your Weight Matters Magazine is an awesome magazine and mailed to you with Obesity Action Coalition $10 membership. If you already receive it be sure to turn to page 50 for my article, "Online Resources for Health, Fitness and Well-being" I sat outside in the shade reading the other awesome articles with a snack of Apple Slices and Homemade Chocolate Protein Spread.

More Eggface Post Weight Loss Surgery Menus

Turkey Burger with Grilled Fries

Ingredients:

3 ounces lean ground turkey

Cheddar cheese slices (if desired)

1 cup vegetables of your choice: Tomato, onion, lettuce

1 hamburger bun

2 Tablespoons ketchup and/or mustard (optional)

1 small potato, cut into wedges

2 teaspoon canola oil

1/8 teaspoon salt & pepper

Directions:

Preheat your George Foreman® grill to max setting.

Toss potato in canola oil, salt and pepper and grill for 10 to 12 minutes.

Form turkey into a patty and grill for 3 to 4 minutes.

Assemble burger with bun, vegetables, cheddar cheese, ketchup/mustard and enjoy with baked fries.

Sweet Potato Fries

Prep Time: 8 minutes

Cooking Time: 14 minutes

Total Time: 22 minutes

Servings: 6

Ingredients:

4 large sweet potatoes, cut into 1” wedges

3 Tbsp. olive oil

2 Tbsp. California Garlic Pepper seasoning

Directions:

Preheat the Indoor/Outdoor Grill between setting 4 and 5. 

Place the potato wedges into a zip top bag and pour in the olive oil. Zip close and shake to coat the sweet potatoes in the oil.

Open the zip top bag and sprinkle in the seasoning. Zip close and shake again to fully coat the sweet potatoes.

Place the seasoned sweet potato wedges on the preheated grill. Place the lid on the grill.

Grill the potatoes for 7 minutes per side, or until crispy.

Serve hot with a garlic aioli or ketchup.  

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Here's what I ate yesterday...

Breakfast: At the Farmer's Market on Saturday I bought a 3 pack of Strawberries. I chop them up and depending on the sweetness of the berries I toss them with a Tablespoon of Sugar Free Strawberry Topping (Smuckers) and put them in the fridge to top yogurt, cottage cheese, microwave protein cake or ricotta pancakes which is what I made for breakfast...

Shelly's Strawberry Cheesecake Ricotta Pancakes

1/2 cup Ricotta Cheese
1 Egg, beaten
1 Tablespoon Sugar Free Cheesecake Jello Pudding Mix, dry
1 Tablespoon Sugar Free Torani Syrup (Sugar Free Vanilla or Vanilla Bean)
3 Tablespoons Multigrain Pancake Mix
Serve with chopped Strawberries

Mix all ingredients together. I use whole milk ricotta, if you use part skim, drain first. Spray pan with nonstick spray. Spoon a dollop of mixture in pan and pat flat. Cook on low till golden, flip, pat flat, cook till done. Serve the pancakes with a spoon of strawberries or delicious just plain. Makes 8 pancakes.

These can be frozen between slices of wax paper or kept in the fridge a day or 2 and reheated (nuke 25 seconds) for breakfast during the week. Surprising good cold too. Leftovers usually get some SF jam, almond or peanut butter smeared on them, wrapped in foil and they become a great breakfast-on-the-go.

More Eggface Pancakes
7 Protein Packed Breakfast On-The-Go Recipes

Lunch: I had a couple of phone meetings this morning (putting the finishing touches on the Your Weight Matters National Convention) so these cold cut roll-ups were perfect: Low Sodium Ham Muenster Cheese and Cucumber Spear. I sometimes replace the cucumber spear with a pickle spear but I figured cucumbers would be quieter on the call... ideally avocado would have been the quietest ;) but I was all out.

5 Things to Do with Cold Cuts
More Eggface Lunch Recipes and Ideas

Dinner: The oven was not getting turned on in this muggy, nasty heat we are having so I made some Foil Fish Packets. These are great no heating up the house, easy clean-up, we eat them right from the foil packet. If you like to camp these are great for that, assemble them at home and toss them in the cooler.

Shelly's Pesto Foil Fish Packets

1 fillet of Fish (I used frozen Basil Pesto Tilapia from Costco)
1-2 Green Onions, chopped
a couple of small Zucchini and/or Summer Squash, chopped
drizzle of Olive Oil
sprinkle of Sea Salt
a few twist of Black Pepper

Ingredients listed are for one packet multiply it for how many packets you are making. Place all ingredients in center of a piece of heavy duty foil (if you are using the $1 store stuff double it.) Fold the foil over and seal each packet. BBQ 20 minutes (if frozen add 5 minutes) in covered grill. Open packets carefully (steam burns are not fun.)

More Eggface Foil Packet Recipes
More Eggface Healthy Seafood and Shellfish Recipes

Snacks: Missing my hot coffee I limit that to the early morning before it gets hot these days and then I stuck with water with sugar free drink sticks. In the evening when it cooled down I sat outside a bit, stared at the stars and shared one of these awesome steamer boxes of edamame (frozen veggie section of the supermarket.) You just vent the lid and put it in the microwave for 4 minutes.

Great protein packed snack and sort of fun to eat (FYI they are those pods you get at Sushi restaurants.)

More Eggface Post Weight Loss Surgery Menus

Stay cool and drink that water! Oh and enter my latest giveaway that runs till Sunday 7/31/16.

Grilled Sausage and Pepper Quesadillas

These little bites are packed with flavor and can be prepared in less than an hour, making them the perfect solution to busy weeknights or last-minute company.

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 16 servings

Ingredients:

2 red peppers, seeded and quartered

2 green peppers, seeded and quartered

2 red onions, sliced into 1/4-inch rounds

3 tbsp olive oil

1/2 tsp each salt and freshly ground black pepper

6 mild Italian sausages

2 cups shredded Cheddar cheese

2 cups shredded mozzarella cheese

8 large flour tortillas

Sour cream

Salsa

Recipe Directions:

Preheat grill on setting #4. Toss together red and green peppers, onions, 2 tbsp of the oil, salt and pepper.

Grill sausages and vegetables, turning as needed, for 20 minutes or until sausages are cooked through and vegetables are tender; let cool slightly. Chop vegetables and slice sausage; toss with Cheddar and mozzarella. Arrange evenly over one side of each tortilla; fold tortilla over to enclose filling.

Brush outside of each quesadilla with remaining oil; grill for 3 to 5 minutes per side or until tortillas are golden brown and cheese is melted. Let stand for 1 minute. Cut each tortilla into 4 wedges; serve with sour cream and salsa.

Tip: Omit sausage for a vegetarian-friendly version of this recipe. 

Grilled Sweet Potato Salad

Nutritious spin on classic potato salad, this sweet potato salad with cranberries and pumpkin seeds has wonderful Winter flavor. Serve with grilled turkey cutlets for a festive dinner.

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 4 servings

Ingredients:

Maple Vinaigrette

3 tbsp olive oil

3 tbsp apple cider vinegar

3 tbsp maple syrup

1 tbsp grainy mustard

1 small shallot, minced

1/2 salt

1/4 tsp freshly ground pepper

Grilled Sweet Potato Salad

1 1/4 lb sweet potatoes (about 2 small), peeled and sliced into 1/2-inch thick slices

1 tbsp olive oil

1/4 tsp each salt and freshly ground pepper

10 cups mixed baby greens

1/3 cup dried cranberries

1/4 cup pumpkin seeds

1/3 cup crumbled goat cheese

Recipe Directions:

Maple Vinaigrette: Whisk oil with vinegar, maple syrup, mustard, shallot, salt and pepper until combined; set aside.

Grilled Sweet Potato Salad: Preheat George Foreman Grill for 5 minutes with lid closed. Toss sweet potatoes with 1 tbsp olive oil and season all over with salt and pepper. Place sweet potatoes on the grill and cook for 6 to 8 minutes or until tender.

Cool slightly and cut into chunks. Toss sweet potatoes with Maple Vinaigrette. Cool completely. Toss with greens, cranberries and pumpkin seeds. Top with goat cheese.

Tip: Substitute feta for the goat cheese, if desired. 

Artichoke Stuffed Chicken

Ingredients:

14 ounce can artichoke hearts
packed in water, drained
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
2 tablespoons grated Romano cheese
1 large garlic clove
chopped
2 tablespoons extra-virgin
olive oil
4 boneless, skinless
chicken breasts
about 5 ounces, each
1 teaspoon salt
¼ teaspoon black pepper

Directions:

1. Place the artichoke hearts, lemon juice, lemon zest, cheese, garlic and olive oil in a food processor and process until blended.
2. Place the chicken on a clean cutting surface. With the tip of a sharp knife, slit each breast horizontally without cutting all the way through to create a pocket.
3. Stuff ¼ of the stuffing into each chicken breast and press the edges to close. Fasten opening with toothpicks.
4. Season the chicken with salt and pepper.
5. Place the chicken breasts on the preheated grill. Cook for 6 minutes or until chicken registers 180° F on meat thermometer.
6. Remove toothpicks before serving.

Plates needed: Grilling Plates
Preheat temperature: Medium
Estimated cooking time: 6 minutes
Servings: 4

Grilled Vegetable Pasta Primavera

Loaded with vegetables and fresh basil flavor, this pasta dish is fresh and lively. Use whole grain pasta for a healthy addition.

Prep Time: 15 minutes

Cook Time: 5 minutes

Total Time: 30 minutes

Yield: 4 servings

Ingredients:

Grilled Vegetables:

1 red pepper, quartered and seeded

1 yellow pepper, quartered and seeded

1 zucchini, sliced

1 Portobello mushroom, gills removed

1/2 onion, sliced in rounds

1 tbsp olive oil

1/2 tsp salt

Pasta:

12 oz linguine, cooked according to package directions

1 cup halved grape tomatoes

1/3 cup chopped fresh basil

1/4 cup extra virgin olive oil

4 cloves garlic, minced

1/2 tsp salt

1/4 tsp freshly ground pepper

1/4 cup grated Parmesan cheese

Recipe Directions:

Grilled Vegetables:

Toss red and yellow peppers, zucchini, mushroom and onion with oil. Season with salt. Preheat George Foreman Grill for 5 minutes with lid closed.

Place vegetables on grill, cook for 5 to 7 minutes or until tender and well-marked. Cool slightly and cut into bite size pieces.

Pasta: Meanwhile, toss tomatoes with basil, olive oil, garlic, salt and pepper. Stir in pasta, Grilled Vegetables and Parmesan cheese. Serve warm or room temperature.

Tip: Grilled asparagus is also a nice addition to this pasta.

Sticky Soy Pork Chops

Quickly marinated with ginger and sesame flavors, these Asian-style pork chops are sweet and tangy. Serve with steamed rice and green vegetables for a healthy meal.

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Yield: 4 servings

Ingredients:

2 tbsp brown sugar

1 tbsp rice wine vinegar

1 tbsp soy sauce

1 tbsp minced ginger

1 tbsp vegetable oil

1 tsp sesame oil

4 bone-in pork loin chops, frenched (about 1/2-inch thick)

1/4 tsp each salt and freshly ground pepper

2 tbsp sesame seeds

2 green onions, finely chopped

Recipe Directions:

Stir brown sugar with rice wine vinegar, soy sauce, ginger, vegetable oil and sesame oil until combined. Toss marinade with the pork chops. Marinate for 10 minutes. Remove pork from marinade. Transfer marinade to small saucepan and cook set over medium heat for 3 to 5 minutes or until syrupy and thick.

Meanwhile preheat George Foreman Grill for 5 minutes with lid closed. Season pork all over with salt and pepper. Place on grill, cook for 8 to 10 minutes or until internal temperature reaches 160°F for medium or until cooked to desired doneness.

Brush cooked marinade over pork chops. Garnish with sesame seeds and green onions.

Tip: Get your butcher to French the pork chops or substitute boneless pork loin chops, if desired.

Turkey and Sweet Potato Sliders with Tarragon Aioli

Fresh herbs are a simple and healthy way to add a bright, earthy flavor to any recipe.

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 12 sliders

Ingredients:

1 lb ground turkey

1 egg, beaten

1/2 cup dry breadcrumbs

2 tsp finely chopped fresh rosemary

2 tsp finely chopped fresh thyme

2 tsp Dijon mustard

1/2 tsp each salt and freshly ground black pepper

1/2 cup baby spinach

Tarragon Aioli:

3/4 cup mayonnaise

3 tbsp finely chopped fresh tarragon

1 tbsp white vinegar

1 tsp granulated sugar

Sweet Potato:

1 small sweet potato (about 300 g)

1 tbsp olive oil

1/2 tsp smoked paprika

1/4 tsp each salt and freshly ground black pepper

12 slider buns

Recipe Directions:

Tarragon Aioli: Stir mayonnaise with tarragon, vinegar and sugar. Cover and chill for at least 30 minutes or up to 30 days.

Place grill plates on the grill. Use the switch at the bottom right rear of the grill to lift the back, so drippings run into the drip tray; place drip tray under the front of the grill. Close cover and set cooking temperature at 425ºF and cooking time for 7 minutes. Allow grill to preheat.

Gently mix turkey with egg, breadcrumbs, rosemary, thyme, mustard, salt and pepper. Form into 12 slider patties. Grill for 7 minutes or until cooked through. Transfer to a plate and cover with foil; set aside.

Sweet Potato: Meanwhile, use a fork to pierce the sweet potato several times. Cook, in microwave, for 3 minutes or until almost cooked though.

Slice into 1/2-inch rounds. Toss potato with oil, smoked paprika, salt and pepper. Grill for 5 minutes or until tender.

Spread Tarragon Aioli evenly on tops and bottoms of slider buns. Place a sweet potato round on each slider bun. Top with a slider and spinach. Serve extra sweet potato rounds on the side.

Tip: Sprinkle muffins with shredded cheese before baking, if desired. 

Orange Cinnamon-Raisin Panini

Ingredients:

4 ounces low-fat cream cheese
1 tablespoon dark brown sugar
½ teaspoon almond extract
4 slices cinnamon
raisin bread
cut ½-inch thick
1 large orange
peeled and sliced
4 teaspoons low-fat margarine

Directions:

1. In a small bowl, combine cream cheese, sugar and almond extract, mixing well to blend.
2. Spread the margarine on one side of each slice of bread and place buttered side down on a clean surface.
3. Spread a layer of the cream cheese mixture on each of the 4 bread slices.
4. Place the orange slices on top of the cream cheese on 2 slices of bread and cover each with a second slice of bread, buttered side up.
5. Place the panini in the preheated grill plate.
6. Cook for 2 minutes or until the cream cheese is warm and the outside is golden brown.
7. Cool slightly and cut in half before serving.

Maple Sriracha Salmon

Impressive entertaining has never been this easy – but no one needs to know that!  

Prep Time: 10 minutes + 30 minutes marinating time

Cook Time: 15 minutes

Total Time:  55 minutes

Yield: 15 servings

Ingredients:

2 tbsp sriracha sauce

2 tbsp lime juice

1 tbsp maple syrup

1 tbsp brown sugar

1 tsp finely grated lime zest

1/2 tsp salt

3 lb salmon fillet

2 green onions, thinly sliced

Recipe Directions:

Preheat your grill on setting #4. Whisk together sriracha, lime juice, maple syrup, brown sugar, lime zest and salt. Brush over top of salmon and let stand for 20 minutes.

Grill, covered and without turning, for 15 to 18 minutes or until grill-marked and fish flakes easily when tested with a fork. Sprinkle with green onions before serving.

Spicy Buffalo Cauliflower Skewers

Enjoy all the flavor of your favorite pub food without the extra fat and calories that come from deep-frying. 

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 15 skewers

Ingredients:

1 head cauliflower, cut into large florets (about 6 cups)

1 tsp garlic powder

1/4 tsp each salt and freshly ground black pepper

1/2 cup Louisiana-style hot sauce

2 tbsp butter, melted

Blue cheese dressing

Carrot sticks

Celery sticks

Recipe Directions:

Preheat grill on setting #4. In a large bowl, toss together cauliflower, garlic powder, salt and pepper. Drizzle hot sauce and melted butter over top; toss to coat. Thread cauliflower evenly onto 15 4-inch skewers.

Grill, covered and turning as needed, for 12 to 14 minutes or until cauliflower is tender-crisp. Serve with blue cheese dressing, carrot and celery sticks.

Tip: For milder flavor, reduce hot sauce to 1/3 cup. 

Grilled Chicken Caesar Salad

This fun twist on a traditional Caesar Salad makes a light and satisfying dinner be it summer or winter. Grilling the Romaine and lemons really adds a nice smoky flavor.

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 4 servings

Ingredients:

4 boneless, skinless chicken breasts

4 tbsp olive oil, divided

3/4 tsp each salt

1/2 tsp freshly ground pepper

4 Romaine hearts, halved lengthwise

8 slices baguette, sliced on an angle

2 lemons, halved

1 garlic clove

4 slices bacon, cooked and crumbled

1/4 cup shredded Parmesan cheese

1/2 cup prepared Caesar dressing

Recipe Directions:

Preheat George Foreman Indoor/Outdoor Grill for 5 minutes with lid closed on highest setting. Toss chicken with 1 tbsp oil and season with 1/2 tsp salt and 1/4 tsp pepper. Brush remaining oil on Romaine hearts, baguette slices and lemon halves and season with remaining salt.

Grill chicken, covered, turning as needed for 10 minutes or until chicken is cooked through and well-marked.  Grill lemon halves, covered, for 5 minutes or until well-marked. Grill Romaine halves and baguette slices, covered, for 1 minute per side or until well-marked. Slice chicken and rub baguette slices with garlic clove.

To assemble the salad, arrange 2 Romaine halves on each plate. Top with sliced chicken and drizzle with dressing. Garnish with bacon and Parmesan cheese. Serve with grilled baguette slices and lemon halves.

Tip: This salad is also delicious with grilled steak or shrimp.

Roasted Vegetables Milano Style

Prep Time: 5 min.

Cook Time: 15 min.

Servings:  4

Ingredients:

1 cup baby carrots, cut in half lengthwise

8 baby belle mushrooms, cut in half

1 Tbsp. chopped fresh parsley

1 Tbsp. balsamic vinegar

1 Tbsp. olive oil

1 tsp. coarse ground sea salt

Directions:

With the shallow baking dish in place, preheat your Evolve grill to 350 degrees.  

Place all ingredients into a large resealable food storage bag and shake to combine.

Spread vegetables evenly in the baking dish.  Close lid and let vegetable cook for 15 minutes, stirring intermittently.  Vegetables should be tender and crisp.

Provolone Prosciutto Panini

Ingredients
4 thick slices Italian Bread
Olive oil
2 tablespoon prepared pesto
4 ounces thinly sliced prosciutto
½ cup packaged roasted tomatoes
4 ounces provolone cheese

Directions
Brush one side of each slice of bread with olive oil.

Place the bread, olive oil brushed sides down, onto the cutting board or work surface.

Spread pesto on the slices of bread. Top with prosciutto, tomatoes and provolone cheese.

Cover with remaining 2 slices of bread; oiled side out.

Cook on preheated grill for about 4 minutes or until the bread is golden and cheese is melted.

Cut in half and serve warm.

Pumpkin Spice and Butterscotch Biscuits with Maple Whipped Cream

If you like, prepare the biscuits ahead of time and grill quickly before serving so they’ll be warm and tender – just right for fluffy whipped cream and fresh berries.

Prep Time: 15 minutes

Cook Time: 25 minutes (2 batches of baking)

Total Time: 40 minutes

Yield: 20 biscuits

Ingredients:

1 3/4 cups all-purpose flour

1/4 cup firmly packed golden brown sugar

2 1/2 tsp baking powder

2 tsp pumpkin spice blend

1/2 tsp baking soda

1/2 tsp salt

1/2 cup cold butter, cut into cubes

3/4 cup pure pumpkin purée

1/3 cup buttermilk

1/2 cup butterscotch chips

3 cups blackberries

2 tbsp granulated sugar

1 tbsp lemon juice

1 cup 35% whipping cream

2 tbsp maple syrup

Recipe Directions:

Place deep dish baking pan plates on the grill. Use switch at bottom right rear of grill to make flat surface. Close cover; set cooking temperature at 400°F and cooking time for 12 minutes. Allow grill to preheat for 5 minutes.

In a large bowl, stir together flour, brown sugar, baking powder, pumpkin spice blend, baking soda and salt. Cut in butter until it resembles coarse crumbs. In a separate bowl, stir pumpkin with buttermilk; stir into flour mixture just until moistened.

Turn dough out onto lightly floured surface. Sprinkle butterscotch chips over dough and knead just until evenly incorporated (do not overmix). Pat into 1/2-inch thick round; using ½-inch round cutter, cut out 20 2-inch biscuits. Arrange on baking pan; bake for 12 minutes or until golden brown. Let cool completely. (Biscuits can be made up to 12 hours ahead.)

Toss together blackberries, sugar and lemon juice; let stand for 10 minutes. Meanwhile, beat cream with maple syrup using an electric mixer on high until it holds soft peaks. Halve biscuits; place bottom half of each biscuit on a dessert plate. Top with blackberries and whipped cream; cap with biscuit top. Serve immediately. 

Pork, Apple and Cipollini Onion Kabobs

Each skewer is threaded with just three pieces of pork on each skewer for mouth-watering appetizer-size kabobs.

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 15 skewers

Ingredients:

2 tbsp olive oil

2 tbsp apple cider vinegar

1 tsp dried thyme leaves

1/2 tsp each salt and freshly ground black pepper

3 pork tenderloins, cut into 45 1-inch cubes  (about 3 lb)

1 large red-skinned apple, cored and cut into 15 1-inch chunks

15 cipollini onions, peeled

1/3 cup grainy Dijon mustard

2 tsp pure maple syrup

Recipe Directions:

Preheat grill on setting #4. In a large bowl, whisk together oil, vinegar, thyme, salt and pepper; toss with pork until coated. Alternately thread pork, apple and onion onto 15 6-inch wooden skewers.

Grill, covered and turning as needed, for 15 to 18 minutes or until pork is cooked through.  Transfer to a platter. Stir mustard with maple syrup; serve with kabobs for dipping.

Tip: Cut white onions into chunks, keeping root intact, to replace cipollini onions if desired.

Pineapple Donut

Grilling intensifies the tropical flavors of pineapple and makes a decadent filling for an easy donut. Drizzling with dulce de leche sauce takes this quick dessert to a whole new level!

Prep Time: 4 minutes

Cook Time: 6 minutes

Total Time: 10 minutes

Yield: 4 servings

Ingredients:

4 pineapple rings, about 1/2-inch thick

4 tsp melted butter

Pinch cinnamon

4 plain 3-inch donuts, halved

3 tbsp dulce de leche or caramel sauce, warmed

Recipe Directions:

Preheat your George Foreman Grill for 5 minutes with the lid closed. Meanwhile, brush each pineapple ring with butter and sprinkle with cinnamon. Place on grill and cook for 2 to 3 minutes per side or until golden.

Sandwich a pineapple ring between donut halves to make a sandwich. Place each on a plate and drizzle with dulce de leche.

Tip: Serve with blueberries and raspberries, if desired.

Waffle Eggs Benedict

Celebrate the holidays with family and friends by sharing an elegant brunch dish.

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 8 servings

Ingredients:

2 cups all-purpose flour

1/4 cup cornstarch

2 tbsp granulated sugar

1 tbsp baking powder

1/2 tsp salt

1/2 tsp baking soda 

1 3/4 cups buttermilk, at room temperature

3 eggs, beaten

1/3 cup butter, melted

8 slices ham

Chives

Hollandaise Sauce:

1 cup salted butter

6 egg yolks

3 tbsp lemon juice

1/4 tsp Dijon mustard

Salt and freshly ground pepper

Poached Eggs:

8 eggs

2 tsp white vinegar

Directions:

Place waffle plates on the grill. Use switch at bottom right rear of grill to make flat surface. Close cover; set cooking temperature at 425°F and cooking time for 8 minutes. Allow grill to preheat for 5 minutes.

Waffles: Stir together flour, cornstarch, sugar, baking powder, salt and baking soda. In a separate bowl, whisk together buttermilk, eggs and butter; stir into flour mixture until just combined.

Pour 2 cups of batter onto waffle plates. Close and cook for about 8 minutes or until golden. Arrange waffles on a wire rack set over a baking sheet; place in warm oven. Repeat with remaining batter to make 8 waffles (4 batches).

Hollandaise Sauce: In small saucepan, melt butter over medium-high heat until bubbling. Combine egg yolks, lemon juice and mustard in a blender; purée until smooth. With motor running, pour bubbling butter into blender. Season with salt and pepper to taste. Cover to keep warm for up to 30 minutes.

Poached Eggs: Meanwhile, fill a saucepan with enough water to come about 3 inches up side. Heat until water simmers gently; stir in vinegar. Break cold egg into small dish or saucer. Holding dish just above simmering water, slip egg into water. Cook, in barely simmering water, for 3 to 5 minutes or until egg white is set and yolk is soft or until desired level of doneness. Remove eggs with slotted spoon. Drain well on paper towel.

Place each waffle on a plate; top with a slice of ham, a poached egg and Hollandaise sauce. Garnish with chives; serve immediately.

Tip: Waffles can be tightly wrapped and frozen for up to 1 month.  

Is Your Snack Holding You Back? Tips for Packing a Snack Made for an Athlete

Athletes love to snack, but when speaking with young athletes about snacking, the first foods that come to mind are pre-packaged salty snacks and sweet treats. Instead of wanting to know which foods are healthy, which foods they should avoid, and what the healthier alternatives to their favorite snacks are, young athletes often get stuck in the habit of reaching for junk foods in-between meals - that's what everyone is doing! Most active people and young athletes know which foods aren't necessarily healthy without being told. When they're asked what snack foods they reach for, they're usually laughing over Poptarts or Cheetos, but even if that's what everyone else is reaching for, those junk foods aren't made to fuel an athlete's body. Putting the right fuel in our bodies helps us push harder and get stronger in our sport, so even though fruit and nuts aren't cool, those foods are going to make you a better athlete, while those junk foods might be holding you back.

Unhealthy snacking isn't uncommon - snacking has become much more popular and widely accepted, and many people (not just athletes) have moved from eating 3 main meals a day to 5-6 mini meals throughout the day or eating several smaller meals and several snacks per day.

An online poll found:

• Snack food sales are increasing globally, not just in the U.S. 
• Many people are snacking at least once per day, and the most popular snacks globally are chocolate and fruit
• The most popular snack in North America is chips and chocolate
• People are snacking to satisfy that between-meal hunger they get from 3 square meals...AND people are also eating more snacks to replace meals - instead of regular meals, they might just be grazing throughout the day.

Many athletes, people training for a certain event or race, and very active people may have higher calorie needs and snacking can help those people meet their calorie and nutrient needs...but they shouldn't be replacing a well-rounded vegetable-protein-starch meal with chips and chocolate candy. If athletes are hungry between meals, snacks should be more than just a package of junk foods - snacks are an opportunity add nutrition. Athletes should ask themselves, "How can I make this snack or meal more nutrient-dense?" because every eating opportunity is an opportunity to fuel your body for practice, competition, or recovery.

One athlete asked, "When does a healthy snack become unhealthy?" (Such as adding caramel to apple slices). 

This snack isn't necessarily unhealthy, but caramel, just like any sweet/candy/sugary treat is a "sometimes food". You could lower the amount of sugar in the snack and add some protein and healthy fats (which would make the snack a healthier option) by swapping out the caramel with a healthier side.

For example, you could make your own cinnamon dip with Greek yogurt, peanut butter and cinnamon. You could dip the apples in almond butter or have some cheese slices or hard-boiled egg on the side.

Snacking tips for athletes:

1. Pairing carbohydrates with protein can increase satiety and keep blood sugar levels even.
2. Eating protein throughout the day (including that post-workout snack) can help promote muscle protein synthesis. Don't forget the carbs, though! Adequate carbohydrate intake allows your body to spare the protein you eat to promote recovery and build muscle. 
3. If there's several hours between the snack and your next meal, choose a larger snack with several different food groups, containing protein and healthy fats to hold you over, plus some carbs to give you energy.  
4. If you just need to be held over for a short time before your next real meal (60-90 minutes), choose a smaller snack (100-200 calories). 
5. For athletes with a weight  gain goal, larger snacks can act as "mini meals" to help them add calories to your day. Add high-calorie foods such as nuts/nut butter and full fat dairy to snacks and meals. 
6. For athletes with a weight loss goal, eating smaller snacks and choosing crunchy vegetables and fruit, which have a high water and fiber content can help keep them full.
•  Crunchy foods usually take a little bit longer to eat, too, so instead of reaching for a 100-calorie bar or packet of snacks, choose vegetables and/or fruit paired with some protein. 

PROTEIN	CARBS
½ - 1 cup Greek yogurt	Apple or banana
1 – 2 Tbsp peanut or almond butter	½ cup oatmeal
2 Tbsp – ¼ cup hummus	1 – 2 slices whole grain toast
10-30 almonds, cashews, walnuts, etc.	½ - 1 bagel
1 piece of string cheese	1 cup raw baby carrots
½ - 1 cup cottage cheese	Wheat crackers (Triscuits, Wheat Thins)
Beef jerky	1 cup berries
¼ - 1 cup edamame	Corn  tortilla
Hardboiled eggs	Sweet potato
Lean deli meat (turkey, chicken, ham, roast beef)	Raisins/Craisins
Milk	Whole grain cereal
Cheese	Graham crackers
	Pretzels

For more ideas, check out these smart snacking ideas from the Academy of Nutrition and Dietetics!

Strive for excellence in each meal - if you're putting in the work at practice and competition, put some thought into what goes on your plate throughout the day. 

Eggface Protein Shake Pantry Essentials Giveaway

Getting enough protein in the first few weeks post weight loss surgery is pretty difficult without protein shake supplementation and some of us continue to use them on our weight loss journey on those days we just don't feel like a heavy meal, are on-the-go, need a protein boost in the day, to fuel fitness workouts, or in this latest triple digit heat wave they have been my protein packed, low calorie way to cool down. It's been miserable this week, hot and muggy, I don't know what I would have done without that frosty shake boost in the afternoon.

I love to add low calorie additions to my protein shakes to change them up. I've gathered together some of my favorites additions into this Protein Shake Making Pantry Essentials Box. If you are the winner of this box of goodies you'll be able to create many of the shake recipes on My Favorite Protein Shake Pinterest Page including a couple of award winners: Candy Cane Shake, Tiramisu Shake and Chocolate Covered Cherry Shake.

It's Giveaway Time!

The Prize: Some of my favorite post weight loss surgery protein shake pantry essentials:

10 Different Single Serve Travel Packets of Protein Powder including:
Celebrate Vitamins Protein 20 line: Cookies and Cream, Peanut Butter Cookie, Chocolate Mint, Caramel Vanilla Swirl, Iced Decaf Coffee, and All Purpose/Unflavored (1 packet of each flavor) and Chike Nutrition: High Protein Iced Coffee Mocha & Original, Chocolate Bliss and Very Vanilla (1 packet of each flavor)
5 Premier Protein (RTD Ready-to-Drink) Protein Shakes: Chocolate, Vanilla, Strawberries and Cream, Bananas and Cream, and their latest flavor Caramel (1 of each flavor)
1 Mini Sampler Set of Sugar Free Torani Syrups (4 - 150 ml mini bottles) in SF Caramel, SF Raspberry, SF Vanilla, and SF Hazelnut
2 jars of Chike Nutrition Chike PB Powdered Peanut Butter (add the taste of peanut butter with only a fraction of the calories, fat and sugar) in Original and Chocolate.
2 Sugar Free Pudding Mixes: SF Pistachio, SF Butterscotch
3 Davinci Coffee Flavors: Caramel, French Vanilla, Hazelnut
28 oz. Blender Bottle Shaker

How to Enter: LEAVE A COMMENT on this blog posting (be sure to include a name and some email address where I can contact you if you are the winner) Scroll down to # of comments/post a comment below to leave yours. That's it, easy peasy.

Example: Jane Doe jdoe@someemail.com

For fun (optional): Tell me something you love to add to your protein shakes

Contest Period Ends: Sunday, July 31st (so 11:59 PM technically Pacific), sometime Monday, August 1st. I'll draw a name(s) using a random number generator and announce the winner(s) here on the blog! I will also email the winner at the address provided. You'll have one week (7 days) to respond to my email. One comment entry per person. Blog comments are moderated so there may be a slight delay (up to a few hours, especially at night if I'm sleeping Zzzz) in seeing your comment/entry post. Giveaway is open to anyone in the contiguous United States (48 contiguous, AK & HI) (sorry it's a legal issue: international laws govern giveaways and a money $ thing)

Good Luck!

More Protein Shake Recipes
Protein Ice Cream Recipes

P.S. Be sure to follow me on Instagram (lots of giveaways), Twitter (news and tidbits from the obesity, health, weight, healthy cooking & nutrition world & live tweets from events like #YWM2016) and Facebook (LIKE then select see first in feed or get notifications for blog post notifications and related discussions)

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Yesterday's healthy and delicious menu...

Whenever I BBQ I try and toss a little something on the grill to make the next day's meals easier: planned leftovers. Sometimes it's an extra foil packet of veggies or an extra piece of chicken for chicken salad lunches or quick and easy dinners. The temperatures are in the triple digits again so as much as I love to cook. I didn't want to spend much time in the kitchen. I was especially thankful for the planned leftovers.

Breakfast: I just topped a scrambled egg with leftover foil packet zucchini from last night's dinner and a sprinkle of Parmesan cheese. Breakfasts like this remind me of my childhood. My Sicilian father did not believe in waste so leftovers were always turned into breakfast. While my school friends were talking about eating Captain Crunch, Eggo Waffles and Toaster Pastries I was starting my day with Frittata di Zucchine e Funghi, it sounds delicious now but I did not appreciate it as a child. I wanted the prize at the bottom of the cereal box. My tastes have thankfully changed. I'll have to make a real Zucchini & Mushroom Frittata when it cools down and I can turn on the oven in the daytime again, till then this scrambled egg bowl will have to do...

More Eggface Breakfast Recipes
More Eggface Egg Recipes

I ran a bunch of errands before it got unbearably hot out. Including mailing my latest Giveaway winner's prizes. Speaking of... be sure to check back soon because I have a cool giveaway beginning in the very near future!

Lunch: This is one of my go-to lunches lately. Turkey, Cheese (Muenster) and Avocado Melted Cold Cut Roll-up. It's my post weight loss surgery grilled cheese replacement. I love these suckers. Look for low sodium cold cuts.

Eggface 5 Things to Do With Cold Cuts
More Lunch Recipes and Ideas

Dinner: Extra grilled chicken breast became Egg Roll Bowls, basically all the good stuff from the inside of an egg roll without the deep frying in hot oil. Less than 15 minutes from opening the bag of slaw mix to eating. Whapow take that Rachael Ray ;)

Shelly's Egg Roll Bowl

1 (14 - 16 oz.) Bag Coleslaw Mix (green & red cabbage, carrot mix)
2 Tablespoons Soy Sauce
1 Tablespoon Rice Wine Vinegar
2 Green Onions, diced
1-2 cloves Fresh Garlic, grated
1-2 teaspoons (to taste) Fresh Ginger, grated
a few twists of Black Pepper
1 Chicken Breast, sliced (great use for BBQ leftovers)
2 Tablespoons of Slivered Almonds, toasted

Saute the coleslaw mix, green onion, soy, rice wine vinegar, ginger and garlic till limp about 8 minutes. Add sliced cooked chicken and a few twists of pepper, toss till warmed through. I add toasted almond slivers I like the nutty crunch surprise in every few bites (toast almonds  1-2 minutes in a dry pan, stir once or twice, don't walk away they'll burn quick.)

More Eggface Healthy Asian Inspired Meals

Snacks: Not much coffee beyond the early AM cup. Lots of water with sugar free drink sticks and made myself a frosty coffee protein shake right around the time we hit our hottest temp. Ahhh so thankful for these suckers in the summer.

Shelly's Banana Mexican Mocha Coffee Protein Frappe

8 oz. Milk (any cow, soy, almond, coconut)
1 scoop Chike High Protein Iced Coffee (Mocha flavor)
1 Tablespoon Sugar Free Chocolate Torani Syrup
a few dashes of Cinnamon
a hunk (1/3 a banana) of Frozen Banana 
a few Ice Cubes

Whiz in blender on high. With or without No Sugar Added, Homemade Whipped Cream and another dash of cinnamon

More Eggface Protein Shakes and Smoothies
More Post Weight Loss Surgery Menus