Jicama Chips

Test kitchen…

Ok so I have made Jicama chips before, but this time I wanted to try to make them a little different.

What, wait a minute, did I say Jicama chips? What in the world is a Jicama?

A Jicama is a mexican turnip, a root vegetable, jicama tastes like a mix between a potato and a pear or apple. Potato like structure, but sweeter like a pear/apple. Jicamas are very low in carbohydrate and high in fiber, making it a great vegetable for anyone that is watching their carbohydrate intake or just plain LOVES to eat healthy. Jicama is very low in saturated fat, cholesterol and sodium. It is also a good source of potassium and vitamin C.

The first time I tried jicama chips, I peeled my jicama thinly sliced them on a mandolin, then spread them out on a baking sheet, lightly oiled and sprinkled with salt and pepper. I baked these in the oven until crispy and they were really great, but let’s face it, you can only get so many on a baking sheet and it heats up the entire house.

It is Texas folks, and the middle of summer… 100 degrees and you want me to turn on the oven and heat my house up even more?

No, that is NOT going to happen, BUT I want jicama chips… So what am I supposed to do? Go to the store and buy some? Do they even sell those??? How much do I have to pay for them??? Are they going to be loaded with fat?

Well, so here we are, trying something new. Jicama chips in the food dehydrater… Keeps the house cool, I can make a bunch, I control what goes in it and it will be cheap. Yes it might take a little longer than the oven and going to the store to buy some, but I hope it will be worth it.

Jicama Chips

Jicama Chips

Ingredients

  • 1 large jicama
  • non stick spray
  • seasoning

Instructions

  1. Jicama, peeled, then thinly sliced
  2. Place them on dehydrator trays, spray with nonstick sprinkle on Bacon Salt.
  3. Cause everything is better with BACON..
  4. Turn on my food dehydrator to highest setting, sit back and wait....
  5. After 3 hours the chips were finally done.
http://jdworld.net/blog/jicamachips/

Roasted Honey Cinnamon Chickpeas

I have been in love with chickpeas for a long time. I used to make roasted chickpeas for years, but I always made the savory type.

Chickpeas essentially are Garbanzo beans

You can get chick peas or garbanzo beans either dried or canned. Chickpeas are very versatile and even though most just think of chick peas as a salad

Roasted Honey Cinnamon Chickpeas

Roasted Honey Cinnamon Chickpeas

Ingredients

  • 1 can of chick peas
  • 1 tsp ground cinnamon
  • 1 tsp dried orange peel
  • 1 TBSP granulated sweetener of your choice and
  • 1 TBSP of imitation honey (you can use pure honey as well if you are not a Post op or can tolerate it)

Instructions

  1. Drain and rinse chick peas and lay them out on a paper towel to dry for about 10 - 20 minutes.
  2. While they are drying I preheat the oven to 400 and prepare my mixture of the seasonings.
  3. I peel most of the skin off the chickpeas by rolling them around on the paper towel and then transfer them onto a parchment paper lined baking sheet.
  4. Once in the oven I leave them in there about 40-60 minutes. You want the chick peas crunchy, but not burned. check them often after the first 40 minutes have passed.
  5. Once they are to the desired done-ness, I quickly toss them in my mixture and put them back into the oven for an additional 3-5 minutes to get a nice caramelization on them. Voila
http://jdworld.net/blog/honeycinnamonchickpeas/

Maple Walnut Protein Balls

So I tried something new today, I always see postings about protein balls and I wanted to try a version myself. Most of them either use too much peanut butter, or sugar, not enough protein.  Here is what I came up with.

 

Maple Walnut Protein Balls

Maple Walnut Protein Balls

Ingredients

  • 3 1/2 scoops Designer Whey protein in French Vanilla
  • 1 cup dry Quick oats
  • 1/2 cup chopped walnuts
  • 1/4 cup Smart Balance Peanut Butter
  • 3 TBSP sugar free Maple syrup
  • And 4 TBSP of fat free Mootopia (lactose free milk that has 12g of Protein to 8oz serving)

Instructions

  1. Mix all ingredients.
  2. form your balls and store in fridge to firm up.
http://jdworld.net/blog/maplewalnutproteinballs/

of course your macros might change depending on what type of Peanut butter, protein powder, maple syrup and milk you are using.

 

Parmesan Chicken Roll ups

I served them to my family with German Potato Salad and a vinegar dressed cucumber salad

Parmesan Chicken Roll ups

Parmesan Chicken Roll ups

Ingredients

  • 8 chicken tenders, raw uncooked
  • 1 package of reduced fat crescent rolls
  • 1/4 cup Fat free ranch dressing
  • 1/8 cup grated Parmesan cheese
  • shredded part skim mozzarella cheese
  • 1 TBSP melted butter
  • Marinara sauce for dipping

Instructions

  1. Season the chicken tenders and brown on each side cooking until done.
  2. Let cool and preheat oven to 375º Fahrenheit.
  3. Unroll crescent rolls and mix 1/4 cup of ranch dressing with 1/8 of a cup of Parmesan cheese.
  4. When the chicken is cooled, place 1 chicken tender on each crescent roll triangle at the widest end and top with the ranch/Parmesan mixture, then roll up.
  5. Brush with melted butter add some seasoning on top and sprinkle some shredded mozzarella on top.
  6. Bake for 15 minutes and serve with marinara sauce for dipping.
http://jdworld.net/blog/chickenrollups/

German Style Protein Pancakes

So I always loved eating German Pfannenkuchen. It comes with the territory.

Growing up with a German mom, she would always make these and they taste so much better than the “American style pancakes”. These pancakes can be made thicker, so they will be sitting heavy in your stomach and fill you up fast or thinned out, almost to the consistency of a french crepe.

Of course she would not use Protein powder in her Pancakes, this is something I added to make them more WLS friendly and high protein.

German Style Protein Pancakes

German Style Protein Pancakes

Ingredients

  • 6 large eggs, beaten
  • 1 cup flour, sifted *
  • 1 cup milk **
  • 2 scoops of Protein powder

Instructions

  1. Mix all ingredients together and preheat skillet.
  2. add tsp oil to skillet and pour your batter, once it starts rolling on the sides it is ready to flip. cook until golden brown.
  3. Top with jam or peanut butter and roll.
  4. Serve with a side of fresh fruit

Notes

* I use regular flour, but want to try it out with coconut flour or almond flour one time for higher protein content

** I use a high protein milk that is Lactose free called Mootopia a brand that is made for a local Texas Grocery Store called HEB

http://jdworld.net/blog/germanproteinpancakes/

Oatmeal Cookiedough Mug Cake

Another great recipe that I found on Pinterest by a gal named Amanda.

Her blog “Running with Spoons” is such a great one to follow. She is a food blogger, Photographer and health coach, right up my alley.

I tried her original recipe just the way she has it written, and it came out great. However, the calorie count was a little high for me and the protein count too low.

So I played with the ingredients to see if I can come up with something that will be lower in calories and higher in protein. I subbed 1 scoop vanilla whey for the coconut flour and it tasted horrendous! That was an epic fail!

Might be something to experiment with a little further to find a substitute that would work better.

So for now I just subbed the Palm sugar she uses with some Brown sugar blend made by Splenda and reduced it from 1 TBSP to 1 tsp and use liquid egg whites as well as Mootopia lactose free milk from my local HEB.

Oatmeal Cookiedough Mug Cake

Oatmeal Cookiedough Mug Cake

Ingredients

  • 1 1/2 Tbsp (10 g) coconut flour
  • 2 Tbsp (10 g) quick oats
  • 1/4 tsp baking powder
  • 1 Tbsp (12 g) Splenda brown sugar blend
  • 3 TBSP egg whites
  • 3 TBSP Mootopia fat free milk

Instructions

  1. Add coconut flour, oats, and baking powder to a microwave-safe mug or bowl. Mix until well combined.
  2. Add sugar blend and milk, stirring until no clumps remain before adding in your egg white. Use a fork or whisk to beat the egg white into the batter, making sure that it is fully incorporated.
  3. Microwave on high for 1 1/2 minutes, depending on microwave strength and thickness of mug. If it still doesn't feel done after that time, continue to microwave in 30 second increments until desired consistency is reached
http://jdworld.net/blog/cookiedoughmugcake/

This usually does it for me. I topped it with 1 TBSP no sugar added peanut butter and a drizzle of Smuckers sugar free sundae syrup. This is so good. If someone comes up with a lower calorie/carb and higher protein  version that doesn’t taste horrendous please let me know.

On this version I added a dollop of sugar free frosting, a drizzle of chocolate sundae syrup and a few sprinkles.

 

 

High Protein Black Bean Brownies

As I was looking back to my “dieting” days, I remember craving brownies, and using a crazy recipe with black beans I found on the internet. No flour, all beans.

The numbers weren’t so bad either. I subbed the sugar for granulated sucralose, and the oil for unsweetened applesauce. A cup of black beans has about half the calories that a cup of all-purpose flour has, it’s got 20% of your daily iron, AND it has a slightly higher protein content (15g). These brownies make you strong like bull.

My son, high school student, wanting something healthier to snack on and high in protein, asked me to remake these brownies because he loved them. Yes I had the entire family all try the brownies the first time I made them and didn’t tell them they had black beans in them instead of flour. The brownies were a hit.

 
High Protein Black Bean Brownies

High Protein Black Bean Brownies

Ingredients

  • 15 oz can black beans, rinsed and drained
  • 3 eggs
  • 3 Tbsp unsweetened apple sauce
  • 1 tsp vanilla
  • ¼ cup unsweetened cocoa powder
  • ? cup sucralose or other sweetener
  • ½ tsp baking powder
  • ¼ tsp salt
  • ½ tsp coffee grounds
  • ½ cup sugar free chocolate chips or semi sweet

Instructions

  1. Drain and rinse Black Beans
  2. Puree black beans in food processor or blender with the egg, unsweetened apple sauce and vanilla.
  3. In a separate bowl mix cocoa powder, sweetener, baking powder, salt, and coffee grounds.
  4. Mix wets and dries, then stir in chocolate chips.
  5. Pour into a greased 8x8 pan and bake about 30 to 40 minutes at 350 degrees F, until center is no longer gooey (test with a toothpick or knife). Time will be shorter for a larger pan size.
  6. Allow to cool slightly before cutting.
http://jdworld.net/blog/bbb/

Now I am cutting them into 9 larger pieces and these are the macros for 9 brownies. Of course you will have to adjust depending on YOUR ingredients and on your serving sizes. I used the semi sweet chocolate chips for this batch and these were the Macros on them:

141 Calories, 5.6g fat, 19.3g carbs, 3.8g fiber, 7.6g sugar, 6.1g protein

the calories, fat and carbs, as well as fiber and protein stay pretty much the same between the sugar free and semi sweet chocolate chips. The difference in them is purely the sugar content. So if your pouch is very sensitive to the sugar, you might want to go with the sugar free chocolate chips.

Protein Oatmeal Apple Pie Muffins

Always looking for healthy on the go breakfast options that are high in protein and taste great.

So here is something that is super easy to make ahead, and portable.

Protein Oatmeal Apple Pie Muffins

Protein Oatmeal Apple Pie Muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops protein powder
  • 1 tsp apple pie mix
  • 2 tbsp chia seeds
  • 2 tsp baking powder
  • 2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1 cup unsweetened apple sauce
  • 1 cup fat free milk
  • 1/2 cup natural peanut butter, melted
  • 1 egg

Instructions

  1. Mix all dry ingredients, then add all wet ingredients and bake at 350 for about 20 minutes.
  2. This will make between 15-18 muffins, depending on what kind of muffin tines you use.
  3. You can play with this and add chopped nuts, apple chunks, chocolate chips, whatever you like.

Notes

*this may vary depending on your protein powder, milk and peanut butter used.

** according to my picky eater son, this didn't taste quite as much like apple pie as he had hoped for. Maybe I need to add a bit more apple pie seasoning mix.

http://jdworld.net/blog/applepiemuffins/

Stuffed Bell Pepper Casserole

If you like stuffed peppers but not all the fuss, you should try to make this easy Stuffed Bell Pepper Casserole, all the great flavors of the traditional dish, but so much healthier and super easy.

 
Stuffed Bell Pepper Casserole

Stuffed Bell Pepper Casserole

Ingredients

  • 2 TBSP olive oil
  • 1 lb ground turkey
  • 1/2 cup onion, chopped
  • 2 bell peppers, chopped
  • 3 cups frozen cauliflower rice
  • 1 14 oz can diced tomato (any variety)
  • 2 cups shredded cheddar, 2%, divided
  • 1 TBSP oregano
  • 1 tsp garlic salt
  • 1/4 tsp red pepper flakes (optional)
  • Salt & pepper to taste

Instructions

  1. Preheat oven to 375 degrees.
  2. In medium pan saute onion in olive oil, until translucent.
  3. Add ground turkey and cook thoroughly, approximately 10 minutes. Drain any fat that is in pan.
  4. Add bell pepper to pan, turn heat to medium and cover, stirring occasionally.
  5. When pepper has softened, add spices, tomatoes and salt/pepper to taste. Continue cooking a couple additional minutes to blend flavors.
  6. In large bowl combine: turkey & veggie mixture, cauliflower rice and 1 1/2 cups cheese, mix thoroughly.
  7. Spoon into greased 9 x 13 casserole dish, covering with foil.
  8. Cook 25 minutes. Remove from oven, remove foil carefully and add remaining 1/2 cup of shredded cheese.
  9. Place back into oven to broil 2-3 minutes to gently crisp cheese.
  10. Makes 6 non bariatric portions or 12 or more bariatric servings
http://jdworld.net/blog/bellpeppercasserole/

Cottage cheese pancakes

Oh I was craving pancakes….

Since I was out of my protein pancake mix I was searching through my fridge and found a tub of fat free cottage cheese,  I had seen a post on Pinterest using cottage cheese for pancakes. Some used bananas and since I am not a fan of bananas, I decided to use a recipe with oats instead.

 

Cottage cheese pancakes

Cottage cheese pancakes

Ingredients

  • 1/3 cup egg whites
  • 1/4 cup quick oats
  • 1/2 cup fat free cottage cheese
  • 1 oz sugar free syrup like Torani, DaVinci or Skinny Syrup

Instructions

  1. Place egg whites, syrup and cottage cheese in blender and blend until combined. Add oats and blend until smooth. Heat pan and spray with nonstick spray, pour 3 small pancakes and cook until sides are set, flip and cook till entire pancakes are set. Top with your topping of choice.
http://jdworld.net/blog/cottagecheesepancakes/