Sugar Free Chocolate Peanut Butter Eggs

So these taste almost like the Reeses peanutbutter chocolate eggs. I don’t understand why they cannot ever make sugar free options for Holiday chocolates and candy, so I made my own.

Sugar Free Chocolate Peanut Butter Eggs

Sugar Free Chocolate Peanut Butter Eggs

Ingredients

    Filling
  • 3/4 cup (6 ounces) all natural, no sugar added Peanut Butter
  • 2 tablespoons coconut oil
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon liquid stevia
  • Coating
  • 3/4 cup (3.6 ounces) sugar free chocolate chips ( I used Hershey's)
  • 1 tablespoon coconut oil

Instructions

  1. In a microwavable bowl melt peanut butter and coconut oil together for 30 seconds- 1 minute and stir until completely combined.
  2. Stir in vanilla extract and stevia.
  3. Taste and adjust if needed.
  4. Pour mixture into egg molds and freeze for 1 hour.
  5. Remove from molds and set aside on parchment paper.
  6. Make coating by melting the chocolate chips and coconut oil for 30 seconds in the microwave.
  7. Stir until smooth.
  8. Pour melted chocolate into the molds, half way up the molds.
  9. Drop the frozen peanut butter eggs, pattern side face down into the chocolate and press down so the chocolate encases the peanut butter.
  10. Spread chocolate with a spoon to completely cover if needed.
  11. Store in the refrigerator.
http://jdworld.net/blog/peanutbuttereggs/

Mini Strawberry Cheesecakes

The recipes is from Paula Deens kitchen, modified to make sugar free by using splenda instead of sugar and splenda in the home made pie filling. (recipe to follow soon) You could also omit the vanilla wafers if you wanted to.

 

Mini Strawberry Cheesecakes

Mini Strawberry Cheesecakes

Ingredients

  • 12 vanilla wafers (like Nilla Wafers)
  • 2 eggs
  • 1 teaspoon pure vanilla extract
  • 1 cup splenda
  • 2 (8-ounce) fat free packages cream cheese, softened
  • sugar free pie filling of your choice

Instructions

  1. Preheat oven to 350 degrees F. Place a paper cupcake liner in each cup of a muffin pan.
  2. Beat cream cheese with an electric mixer until fluffy.
  3. Add splenda and vanilla, beating well.
  4. Add eggs, one at a time, beating well after each addition.
  5. Place a vanilla wafer, flat side down, in each muffin cup.
  6. Spoon cream cheese mixture over wafers.
  7. Bake for 20 minutes.
  8. Allow tarts to cool completely.
  9. Serve with cherry filling on top, or pie filling of your choice.

Notes

I used my home made sugar free Strawberry pie filling in these babies!

http://jdworld.net/blog/minicheesecakes/

Baked Chicken Taquitos

 Get ready for a FIESTA!

Baked Chicken Taquitos filled with seasoned shredded chicken and cheese rolled up and baked instead of deep fried! Enjoy with your favorite toppings as an appetizer or for as an entire meal.

Baked Chicken Taquitos

Baked Chicken Taquitos

Ingredients

  • 1 tub Curly's Sauceless Pulled Chicken
  • 1 pack of Taco seasoning, low sodium
  • ½ cup 2% Mexican-style cheese blend, shredded
  • 10 corn tortillas
  • oil for coating tortillas (I used non stick butter flavored cooking spray)
  • Toppings: shredded lettuce, diced tomatoes, salsa, guacamole, sour cream or crema (optional)

Instructions

  1. Preheat oven to 350 degrees. Line a baking sheet with foil and lightly brush with oil. Set aside.
  2. In a small bowl sprinkle taco seasoning over shredded chicken and mix so all the chicken is seasoned.
  3. Soften the corn tortillas by placing them between damp paper towels and microwave for about 25-35 seconds.
  4. Fill each tortilla with 3-4 tablespoons of chicken and top with 1 tablespoon of cheese. Roll up and place the taquito with the seam side down on the prepared baking sheet.
  5. Spray each taquito with oil and bake for 15-20 minutes or until the tortillas are crispy.
  6. Serve with your favorite toppings.
http://jdworld.net/blog/chickentaquitos/

Low sugar Starbucks Lemon loaf remake

 

Soooo yum yum good

Low sugar Starbucks Lemon loaf remake

Low sugar Starbucks Lemon loaf remake

Ingredients

    For the cakes:
  • 1 box Yellow Cake Mix
  • 4 Eggs
  • 1/2 cup, Milk
  • 1/2 cup, Vegetable Oil
  • 8 oz, Sour Cream
  • 1 to 2 tablespoons lemon extract, to taste
  • For the icing:
  • 1/4 cup cornstarch
  • 1 1/2 cups splenda
  • 3 TBSP Lemon juice

Instructions

  1. set oven to 350, mix cake and divide into 2 loaf pans that have been sprayed with nonstick spray that has flour added.
  2. Bake for 50 minutes or until toothpick comes out clean. Cool for 15 minutes in pans before turning out and letting cool completely.
  3. Meanwhile mix 1 1/2 cups of splenda and 1/4 cup of cornstarch in a blender until well combined add 3-5 TBSP lemon juice and add over cooled cakes. Let harden before cutting
http://jdworld.net/blog/lemonloaf/

Sugar Free Baked Donuts

Just 2 ingredients and you are good to go….

 

I was looking for something to do with my Sugar free Yellow cake mix, nothing too fancy, tired of cupcakes, but still wanted small bites.

Adding oil and eggs, makes it higher in calories than I wanted to, so I decided to go with some Diet Lemon lime soda instead.

This makes the baked donuts super light and very low in calories.

Sugar Free Baked Donuts

Sugar Free Baked Donuts

Ingredients

  • 1 box sugar free yellow or white cake mix ( I used Pillsbury because that is what is readily available)
  • 8oz of diet lemon lime soda (I use diet sprite)
  • Glaze:
  • 5 TBSP unsweetened vanilla Almond milk
  • 1 scoop of Cake batter Protein powder

Instructions

  1. Preheat oven to 400
  2. Spray your mini donut pans with non stick spray.
  3. Mix up the cake mix and soda until well combined
  4. Spoon mix into donut pans (about half way)
  5. Bake for 10-15 minutes or until the donuts bounce back a little
  6. You want them to be golden brown but not burned.
  7. I cooled them on racks and drizzled them with the glaze
http://jdworld.net/blog/donuts/

Butternut Bacon & Goat cheese Soup

UPDATE: I am so excited to say that my recipe made it into the Bariatric Foodies “Play with your food Contest” for 2016. Here is a copy for you to download: It also made it on the cover!!!

 

Bariatric Foodie play with my food recipe contest 2016 cookbook: Money saving Meals edition

Fall season brings Winter Squash.

There are so many different varieties like

  • Acorn Squash
  • Blue Hokkaido Pumpkin
  • Butternut Squash
  • Cheese Pumpkins
  • Hubbard Squash
  • Red Kuri Pumpkins
  • Spaghetti Squash
  • Sugar Pie Pumpkins
  • Sweet Dumpling Squash
  • Turban Squash

Out of any of these the only squash I ever tried was the Spaghetti squash to make well, spaghetti instead of using the traditional noodles. So I decided on a whim, to just go out and buy a few different squash varieties and try out some recipes that I can find and make my own versions by subbing ingredients or herbs and other flavors.

So today in the test kitchen I am trying out the Butternut Squash.

Sound nice doesn’t it?

And soo tasty…

What makes everything better? Bacon and Goat cheese, so here is a version of Butternut squash roasted with garlic, onions and bell pepper and of course bacon.

Butternut Bacon & Goat cheese Soup

Butternut Bacon & Goat cheese Soup

Ingredients

  • 1 butternut squash, peeled, seeded and cut in 1-inch chunks
  • 1 onion, diced
  • 1 red bell pepper, chopped
  • 8 slices bacon, diced
  • 2 tablespoons olive or organic canola oil
  • 5 cloves garlic, peeled
  • salt and freshly ground black pepper, to taste
  • 1 tablespoon dried thyme
  • 2 cups lower sodium chicken stock, or more depending on on thick you want your soup to be
  • 1/2 cup crumbled goat cheese
  • 1-2 scoops unflavored protein powder (optional)

Instructions

  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. Place butternut squash, onion, bell pepper and half of the bacon in a single layer onto the prepared baking sheet. Add olive oil and garlic; season with salt and pepper, to taste. Gently toss to combine.
  3. Place into oven and bake for 30-45 minutes, or until butternut squash is tender.
  4. Heat a large skillet over medium high heat. Add the other half of the bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate.
  5. Heat a large pot over medium heat. Add butternut squash mixture and thyme, and cook, stirring occasionally, until fragrant, about 1-2 minutes; season with salt and pepper, to taste. Stir in chicken stock and puree with an immersion blender or turn off the pot and let the mixture cool down then transfer to a regular blender and puree until smooth.
  6. Bring back to a boil; reduce heat and simmer until slightly thickened, about 5-10 minutes. If the soup is too thick, add more chicken stock as needed until desired consistency is reached.
  7. If you want a higher protein count (for those of you that are in the pureed stages) add the protein to some water and mix well until smooth, then stir into the soup. That way it will still be nice and smooth and you do not end up with clumps of protein powder.
  8. Serve immediately, garnished with bacon, goat cheese.

Notes

This entire recipe makes about 6 normal non post op servings and about double that (12) for us post ops or even more if you are still under a year out. If you are trying to stay away from the bacon, go ahead and leave it out, or substitute turkey bacon for a lower fat content, but I am not too worried about the fat from the bacon, since I am not eating this everyday. Same goes for the goat cheese, you are more than happy to sub it, for a lower fat creamy cheese. Just know that your macros will be different from mine.

http://jdworld.net/blog/butternutsquashsoup/

Lentil Soup

Soft stages call for soups and stews, these are the easiest to incorporate extra unflavored protein powder.

This Lentil soup was a stable in our house growing up. Lentils are already high in fiber and protein rich, add to that a bit of carbs from the potatoes and some extra protein from Sausage (omit if you are in the soft stages) and some unflavored protein powder and you have yourself a healthy fiber and protein rich nutritious meal.

When growing up my mother added some Spätzle to the soup for more carbs.

Photo credit: https://relishingit.com/tag/lentils/

You don’t need many ingredients and I throw everything into a slow cooker and let it cook on low for the usual 6 hours and by the evening I have a nice meal. This will feed a post op around 12 or more servings depending on RNY or Sleeve and how far out you are.

Photo credit: http://www.rodalesorganiclife.com/garden/lovely-leeks

Lentil Soup

Lentil Soup

Ingredients

  • 1 Stalk of leeks, quarter and sliced thinly. (make sure you throw it into a ice bath and rinse off all the sand.)
  • 1 entire package of Lentils (brown) soaked overnight
  • 3 bay leaves
  • water (enough to cover the lentils plus 4 cups extra)
  • 1 can sliced potatoes (or equal in fresh)
  • 1 can sliced carrots (or equal in fresh)
  • 1 ring of Polish sausage or any kind of sausage you like (optional if you are still in the soft stages)
  • 1/2 cup distilled vinegar
  • Salt and Pepper to taste

Instructions

  1. 1. Soak Lentils over night.
  2. 2. Thinly slice leeks, wash in an ice bath to let all the dirt and grit fall to the bottom. Drain and let dry.
  3. 3. Slightly saute leeks and add into crock pot.
  4. 4. Drain and rinse lentils, then add with the fresh 4 cups of water to the crock pot.
  5. 5. Add salt and pepper to taste as well as the bay leaves.
  6. 6. If cooking with fresh potatoes and carrots add them in now.
  7. 7. If using canned add at the last hour so they will not fall apart.
  8. 8. If you are using the pre- cooked sausage, thinly slice them and add to the pot in the last hour to warm them up.
  9. 9. Cook on low for 6 hours or on high for 3 hours.
  10. 10. To finish off the soup add in you vinegar to give the soup a twang.
  11. NOTE: To add extra protein, mix unflavored protein powder with cold water to get a smooth consistency and stir into your individual servings. heat in the microwave for an additional 30 seconds to 1 minute to heat to your liking.
http://jdworld.net/blog/lentil-soup/

Slow Cooker Sausage and Chicken Gumbo

The season is upon us, FALL.

The days are starting to get shorter, the nights longer, the temperatures are dropping and I am as always freezing.

This Gumbo is a sure fire way to get me nice and toasty from the inside out.

Slow Cooker Sausage and Chicken Gumbo

Slow Cooker Sausage and Chicken Gumbo

Ingredients

  • 1 onion, diced
  • 1 bell pepper, diced
  • 2 stalks of celery, diced
  • 2 cups reduced sodium chicken broth
  • 1 sausage of your choice, diced
  • 2 chicken breast, diced
  • 1 large can crushed tomatoes
  • 1 small can tomato paste
  • 1 TBSP Creole Seasoning
  • 1 tsp garlic salt
  • 1 tsp pepper
  • 1 tsp cayenne pepper

Instructions

  1. prep all ingredients and cook in slow cooker on low for 2 hours if the chicken has been previously cooked. If the chicken is raw cook for 5-6 hours.
  2. Serve over either brown rice, cauliflower rice, couscous or quinoa.
http://jdworld.net/blog/gumbo/

Chicken Chile Enchilada Soup

So I wanted something spicy, higher in protein, good source of fiber but not chili.

This soup hits the spot.

It’s great in the summer, or in the winter. You cook it for hours in the slow cooker without worries of making the summer kitchen too hot. This soup would be for the soft food stage and beyond if eaten as is, or acceptable pureed in stage 3. Super easy,  just toss it all in, put a lid on it and forget about it. You finish it off with the softened Fat free Cream cheese at the end until it is melted. Yum. The house smells soo good right now!

 
Chicken Chile Enchilada Soup

Chicken Chile Enchilada Soup

Ingredients

  • 1 can (10 ounces) green enchilada sauce
  • 1 can white beans
  • 2 cans black beans
  • 1 pound boneless skinless chicken breasts
  • 8 oz fire-roasted green chile salsa
  • 4 teaspoons ground chili powder
  • 1 tablespoon ground cumin
  • 3/4 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups chicken bone broth
  • 1 package (8 ounces) fat free cream cheese softened

Instructions

  1. In a large slow cooker pour in the green enchilada sauce, drained and rinsed white beans, drained and rinsed black beans, and fat-trimmed boneless skinless chicken thighs or breasts.
  2. Add the diced fire-roasted green chilies, diced tomatoes (if desired, it's great with or without them), chili powder, cumin, paprika, about 1 teaspoon salt (I prefer seasoned salt), about 1/4 teaspoon pepper, coarsely chopped fresh cilantro, and chicken broth or stock.
  3. Cover and cook on low for 5-7 hours or high for 3-5 hours or until the chicken easily shreds.
  4. Remove the chicken from the slow cooker and place in another bowl. Add softened cream cheese into the slow cooker.
  5. Cover and cook on high for another 30 minutes or until the cream cheese melts completely and is easily stirred into the soup. Remove the chicken and transfer to a bowl. Whisk to get the cheese completely incorporated.
  6. Shred the chicken with 2 forks and then add back into the soup.
  7. Serve with desired toppings.
http://jdworld.net/blog/chickenchileenchiladasoup/

Stage 1 and 2 – Pre op Liquid diet and 2 week post op

Goals for the Pre op Liquid diet is to reduce the size of your liver, to make it easier for the surgeon during operation and to prepare you for the 2 week post op diet.

Your goals are to get adequate protein to help with healing after surgery and to build lean body mass. 60-70 grams of protein per day for women and about 70-80 grams for men.

* fluids – 48-64 oz per day initially after surgery. Increase to 64-96 oz per day after that

* start taking a Multivitamin (with iron for women)

* chewable calcium (citrate, since it is better absorbed by the body)

* Calories should be between 600-1000 calories per day in the post op stage

* Start keeping a food journal

Examples of acceptable sugar free full liquids include:

  • Low fat/ sugar free yogurt/ greek yogurt
  • Sugar free pops
  • Sugar free pudding/ jello
  • Decaf tea or coffee
  • Low fat strained soups (no chunks) with added protein powder
  • Crystal light/ sugar free drink mixes
  • low fat/sugar Protein drinks and mixes
  • Broth
  • Propel water/ G2 or Powerade Zero
  • low fat milk (mootopia is my favorite for those of you living in Texas, low fat, lactose free and 12g of protein per 8 oz serving)
  • in general I went by these rules (15g of protein or more per 8 oz serving, less than 5g of sugar, less than 5g of fat)

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