Home-style Chicken Soup
Yield: 24 oz
2 ½ cups chicken broth
2 tbsp onions, fresh, chopped
3 tbsp celery, fresh, chopped
½ tsp thyme leaves, dried
½ tsp garlic, granulated
¼ cup mushrooms, fresh, sliced
2 tbsp squash, yellow, fresh, chopped
½ tsp cilantro, fresh, chopped
1 ½ tbsp green onions, fresh, chopped
2 ½ tbsp carrots, fresh, diced
2 oz boneless, skinless chicken breast, cooked, chopped
1/8 tsp Mrs. Dash seasoning
Combine chicken broth, vegetables, spices and chicken and simmer on medium heat until vegetables are tender. Place soup in blender, cover and blend until smooth.
1 cup skim or 1% milk (unsweetened soy or almond milk can also be used for any recipes)
4 ice cubes
¼ frozen banana
1-2 scoops protein powder
½ cup nonfat, low sugar yogurt, flavored or plain (or milk, soy milk, or tofu)
¼ cup fruit (avoid seeds at first)
2 ice cubes
1-2 scoops protein powder
Thin to taste with milk, soy milk. Sweeten to taste with Splenda or Stevia.
Dash of vanilla.
Berrylicious Blueberry Oatmeal
Yield: 16 oz
2 cups water
1 cup oatmeal
4 tbsp nonfat dry milk for added protein or 1 scoop protein powder
2 tbsp fresh blueberries
1/3 tsp sugar substitute
Cook oatmeal in water according to directions on package. Place berries and sugar substitute in blender and puree to a smooth consistency. Fold berry mixture and nonfat milk or protein powder into cooked oatmeal.
Banana Cow Smoothie
Blend ¾ cup of skim milk with 1 scoop of chocolate protein powder. Add ¼ small banana. Once smooth, add ice until desired consistency. To add a boost of healthy fats, add 1 tbsp ground flaxseed.
Heat ¾ cup of milk in the microwave or on the stove. Add milk to blender and blend at medium speed. Add chocolate protein powder, 1-1½ tbsp unsweetened cocoa and 2 packets of calorie free sweetener such as Splenda or Stevia. Blend until smooth. Drink hot. Note, protein powder will clump if milk is above 130 degrees. You want it warm, not hot.
Blended Mocha Latte
Cool ¾ cup of strong decaffeinated coffee. Add coffee to blender and begin blending. Add one scoop chocolate protein powder, 1-1½ tbsp unsweetened cocoa, add 2 packets of calorie-free sweetener such as Splenda or Stevia. Once thoroughly blended, add ice until desired consistency is achieved. Decaffeinated instant coffee grounds can also be used with milk.
Place ½ of a 6 oz low sugar strawberry yogurt and ¼ cup of skim milk into the blender. Add 1 scoop vanilla protein powder, blend until smooth. Add 3-4 medium frozen or fresh strawberries. For an extra boost of healthy fats, add 1 tbsp of ground flaxseed.
Lemon Cheesecake Shake
Blend ¾ cup of skim milk with 1 scoop vanilla protein powder. Add 1 tsp of lemon extract and 2 tsp of sugar-free cheesecake pudding powder. Once smooth, add ice until desired consistency is reached.
High Protein Pudding
16 oz container of nonfat cottage cheese
1 package of fat free, sugar-free instant vanilla pudding mix (use only the powder)
1 scoop of vanilla protein powder
4 tbsp skim milk
12 oz container of Lite Cool Whip, or Fat Free Cool Whip
Combine cottage cheese, pudding, protein powder and milk in a blender or food processor until mixture is creamy and smooth. Pour this into a bowl. Slowly and gently fold in the Cool Whip. It will be creamy. Chill until firm and cold. Scoop and serve.
High Protein Gelatin
1 package sugar-free gelatin
1 scoop vanilla or fruit flavored protein powder
Dissolve gelatin in hot water. Add cold water. Then dissolve protein powder in gelatin. Chill. Protein may settle to the bottom, it is OK and still tastes good.
1 scoop vanilla protein powder
8 ounces Crystal Lite orange or sugar-free Tang
4 ice cubes, 1 cup water
Mix in a blender until smooth and enjoy.
White Bean Chicken Chili
Yield: 16 oz
1 ½ tsp oil
½ each, yellow onion, chopped
½ stalk celery, chopped
12 oz chicken breast, cooked, diced
3 tsp garlic, minced
½ tsp oregano, ground
1 tsp cumin, ground
¼ tsp salt
¼ tsp pepper
½ cup chicken broth
1 ½ cups white beans, canned
In a saucepan over medium heat combine the oil, onions and celery. Cook for five minutes. Add the cooked chicken, garlic, oregano, cumin, salt and pepper. Cook for two minutes. Stir in broth and bring to a boil. Reduce heat to medium low and simmer for 15 minutes. Stir in beans and cook for five minutes, stirring gently. Remove from heat. Mix in blender until smooth.
Place 8-10 ice cubes in a food processor. Process until ice
resembles snow cone texture. Open the lid, using a spoon scrape the ice off the sides. Add ¼ cup water, 1 scoop vanilla protein powder, 2-3 tsps of sugar-free pistachio pudding powder. Replace lid and process on high for 1 minute. This can also be made as a shake on a regular basis.
Other Flavoring Enhancing Tips
Add sugar-free gelatin or sugar-free pudding powder to flavor any shake.
If you like coffee, start with a milk base then add a few teaspoons of decaffeinated instant coffee into the blender.
Any sugar-free extract can be added to your shake. They also make sugar-free Torino type syrups. Feel like summer? Try adding a dab of coconut or pineapple extract to your vanilla shake!
Berries are a very concentrated source of nutrition. Add fresh or frozen berries to any shake. Unlike ice cubes, frozen berries will not dilute your shake.
Loving Your Protein Drink
What makes a “good” protein drink?
- You like it! Keep trying new ones, you can find one you will enjoy.
- Use plain or vanilla flavored protein powders. That way, you can add them to a variety of foods so that you do not get tired of the same thing.
- Low sugar; under six grams of sugar per serving.
- Low fat; under three grams of fat per serving.
- High protein; at least 15 grams of protein per 100 calories of the supplement.
- Supplements are best if they are whey protein isolate or soy based; they are usually the most easily tolerated and better absorbed.
Most of these recipes will provide 25-40 grams of protein per serving. You will be drinking these slowly at the beginning. It may take one hour to drink a whole smoothie. So, keep it cold, it will taste much better. Buy yourself an insulated cup with a lid. Sip on 1-2 ounces, 2 times per day for the first few weeks and gradually increase to 2-4 ounces, 3 weeks after surgery.