Holiday Tips, Nuts & Bento

It's the holiday season and it's easy to indulge in crap. Simple carb snack mixes, starchy sides and sugary sweets are EVERYWHERE we turn. A lot of us will say, "Oh well it's the holiday" and indulge but for many of us the holi"day" becomes more like a holi"month" and "I'll just have a bite" becomes a cycle that once started is hard to break.

Here's a few holiday tips that help me:

* Eat protein dense meals. I want to snack less when I've eaten a protein dense breakfast, lunch & dinner.

* Plan your meals including any holiday snacks. If it's not on the day's plan. It shouldn't go in your mouth.

* Have weight loss surgery friendly goodies available. Remember though even healthier goodies can be over indulged in so stick to your plan and proper portions.

* Bring weight loss surgery friendly dishes to holiday get-togethers so you are sure there will be something you can have. Most of my recipes are non-op approved and party goers will never know it is a wls friendly treat.

Here's a few Eggface recipes perfect for parties:

Shelly's Bites
Shelly's Antipasto Skewers
Shelly's Bacon-wrapped Pesto Shrimp
Shelly's Crab Stuffed Mushrooms
Shelly's Strawberry Cannoli
Shelly's Tropical Shrimp Cocktail

* Get moving... take a neighborhood night walk to look at holiday lights, dance: do some rockin' around the Christmas tree, walk the mall window shopping (also great if $$ is tight: Play "If I had a million dollars I would buy you..."), make snow angels, ice skate, go sledding, collect pine cones.

* Don't be afraid of telling someone "no thank you" when offered non-wls friendly items. "Oh Aunt Suzy thank you those look soooo good but I'm saving room for some of that (insert food you can eat)." (ideas: delicious turkey, cheese, veggie...)

* Try to reduce your holiday stress with these tips.

* Take the emphasis off eating and onto reconnecting with those you love. Maybe a touch football game in the snow, or women versus men Pictionary game. We hit the beach here in Southern California. You'd be surprised how busy it is... families bring friends & loved ones from out of state for photos, kids trying out new remote control thingamabobs. We walk on the beach, bring healthy snacks and listen to Christmas music. It's a blast.

* Have fun! If you dread the holidays you need to rethink them. They shouldn't put you into debt, make you feel awful or anxious, or be something you are forced to do out of obligation. You are free to do whatever you like. The beauty of being an adult.


Shelly's Holiday Nuts

1/2 cup Raw Almonds
1/2 cup Raw Cashews
1/2 teaspoon Olive Oil
1/2 teaspoon Sugar Free Maple Syrup
1/2 teaspoon Cinnamon
1/8 teaspoon Ground Ginger
dash Kosher Salt

Toss all ingredients together till evenly coated. Spread evenly on a cookie sheet.

Bake for 9 minutes at 350. Let cool completely. Nuts will crisp as they cool. Store in an airtight container. These make great hostess gifts bagged in cello bags with cute holiday trim.


Gone for a day of hiking the other day I needed to pack my super cool bento box with lunch and snacks for the day. My leftover holiday nuts filled a section perfectly.


Pink Box (top left): (in green silicon container) Olives, Roasted Red Peppers, Feta Cheese & Artichoke Hearts and Sliced Cucumber
Green Box (top right): (in blue silicon container) Shelly's Holiday Nuts
Blue Box (bottom left): Turkey & Swiss Cold Cut Roll-up
Orange Box (bottom right): Shelly's Chocolate Mint Protein Fudge

Cool Product: Edamame and a Quick Lunch

Do you guys eat steamed edamame? I'm addicted to the little suckers. They are traditionally served in Japanese sushi restaurants before your meal so if you aren't a sushi (now sashimi - sushi without rice) fan you might not have come in contact with these much. They are young, immature soybeans picked before they've had a chance to harden.

I buy them frozen and microwave steam them in this gadget (with a couple of tablespoons of water in the base) for a few minutes. I sprinkle them with salt and go to town. You just sort or drag the pods across your teeth & press and the little beans pop out. They are super yummy and little nutritional powerhouses.

Nutritional stats for a 1/2 cup serving of shelled edamame (1-1/2 cups in pods):

120 calories
2.5 g. fat
11 g. protein
13 g. carbohydrate (but 9 g. fiber) so 4 net carbs

Vitamin C, Vitamin A, Iron, Calcium

I get them in most every supermarket now. Frozen section about $1.69 for a big bag. Which sure beats the $4.50 or so for a small dish you pay at most Sushi restaurants.

You can buy them out of the pod too but what fun is that?! Well... the shelled ones are great in salads but I prefer the unshelled for snacking. I often take them on hikes & picnics in my super cool bento box...


Top left: Shelly's Protein Cookies
Top right: Steamed Edamame
Bottom left: Shelly's Quick Teriyaki Chicken
Bottom right: Ants-on-a-log (celery w/ cream cheese, raisins, & dried cranberries)

Shelly's Quick Teriyaki Chicken

8 Naked Nuggets (or cooked chicken strips)
1/2 cup Pineapple Chunks in juice
1 Tablespoon storebought Teriyaki Sauce

Heat Naked Nuggets as directed. Add pineapple and sauce. Toss to combine. Cook till warmed through. Makes enough for 2.


Hope everyone is having a GREAT week. Glee tonight. Woot.

Fabulous Fudge

OMG these are un-freakin-believably good. I was needing a sweet fix and was in the mood to experiment. Result: A protein packed, weight loss surgery friendly treat that you could easily slip onto your holiday party table and NO ONE will be the wiser. I promise. It's just a to die for chocolate mint fudgy confection. Taste tested by 4 non-ops all of which could not believe it when I told them what it was.

They are super easy to make too... no melting chocolate, no candy thermometers. Just mix & chill.


Shelly's Chocolate Mint Protein Fudge

1 cup Chocolate Mint Max Protein Powder
1/2 cup Ricotta Cheese
2 Tablespoons Unsweetened Cocoa
1 Tablespoon Sugar Free Torani Syrup (I used SF Vanilla)
1/2 cup Unsweetened Coconut
1/4 cup Chopped Nuts (I used Walnuts)

Toppings (optional): Unsweetened Toasted Coconut, Crushed Nuts, Crushed SF Candy Cane (I used these)

Mix all ingredients till thoroughly combined. Spread evenly into a Pyrex dish or baking pan that has been sprayed with non-stick spray. Sprinkle with optional toppings. Place in fridge to firm for at least 3 hours before serving. Cut into squares (I get 28 - 1 1/2" squares)

Keep leftovers refrigerated. You can also freeze them (they are fab this way too) or defrost in the fridge.

I used Max Protein Chocolate Mint flavor. Soooo good. It tastes and smells like an Andes after dinner mint. You could use any Chocolate Mint Protein Powder but... treat yourself to a tub of Max. You won't be sorry. SEI Pharmaceuticals makers of Max gave me discount code to pass along to Eggface blog readers (proof I buy A LOT of Max.) Get 20% off - online purchase only. Details here.

Other Chocolate Mint Weight Loss Surgery friendly goodies:

Shelly's Chocolate Mint Protein Ice Cream Cake
Shelly's Mint Chocolate Chip Protein Ice Cream
Shelly's Mint Chocolate Chip Protein Ice Cream Bon Bons
Shelly's 5 Minute Chocolate Peppermint Protein Cake
Shelly's Mint Chocolate Chip Protein Smoothie
Shelly's Sugar Free Peppermint Bark Popcorn
Shelly's Candy Cane Cocoa

Eggnog Latte

Went on a hike and picnic today. I'm soooo tired but tired in a good way. Weather was great. Sunny but crisp perfect for hiking and I kept up with the group thanks to weight loss surgery! Came home and am now chatting with WLS Twibe pals and sipping this. Mmmm...


Shelly's Eggnog Latte

About 6 oz. of Strong Brewed Coffee or Espresso (I used this)
1 Tablespoon Sugar Free Torani Syrup (I used SF Vanilla - on sale now)
1/2 cup Soy Nog
dash of Nutmeg

Brew coffee (I used a short K-cup draw) and add SF Syrup. Meanwhile place Soy Nog in a 2 cup measure (it expands when it's heated so a 2 cup measure will avoid spill over.) Microwave for 30 seconds. Fluff with this to create foam. Nuke 30 seconds more. Pour Soy Nog into coffee and top with Nog foam. Sprinkle with nutmeg.

Wine Country Chicken Casserole

My Friday ritual is to clean out the veggie bin in preparation for the Saturday morning Farmer's Market finds. Had few zucchini and a bell pepper to use up. The result was a super yummy casserole perfect for a chilly evening. Very Chicken Marsala-ish if you have tried my version of that. I served it with a little mixed green salad.

Shelly's Wine Country Chicken Casserole

2 skinless, boneless Chicken Breasts, cut in 1" pieces
1 Yellow Onion, diced
3 Green Onions, diced
1 Yellow Bell Pepper, diced
3-4 small Zucchini, chopped (Yellow Squash would be great too)
2 cloves Garlic, crushed
1 (10.5 oz.) can Cream of Chicken Soup, unconstituted
1/4 cup Marsala Wine (alcohol will cook off - don't omit)
1/2 teaspoon Marjoram
1/2 teaspoon Kosher Salt
a few twists of Black Pepper
Olive Oil for sauteing

Topping
2 Tablespoons Parmesan Cheese, grated
1/2 cup Soy Crisps, crushed

Saute chicken till golden. Remove from pan and set aside. Saute onions and peppers till golden. Add zucchini and cook for 5 minutes with lid on, stirring occasionally. Add garlic cook 1 minute more. Add remaining ingredients (except topping) and the chicken back to the pan and mix till well combined. Pour into Pyrex casserole dish.

Crush the soy crisps and Parmesan together in a Ziploc baggie. Sprinkle evenly over casserole. Bake at 350 for 30 minutes.


More Eggface 'cause that's how I roll Casseroles:
Shelly's Philly Cheese Steak Casserole
Shelly's Chicken Carbonara Casserole
Shelly's Zucchini Roll-ups (aka Pasta-less Manicotti)
Shelly's Grilled Veggie Lasagna
Shelly's Basil Primavera Casserole
Shelly's Mediterranean Baked Shrimp
Shelly's Double Dip Chicken Casserole
Shelly's Chicken Dijon Casserole
Shelly's Chicken Cordon Bleu Casserole
Shelly's Italian Chicken Casserole
Shelly's Mexican Beef & Bean Bake

Want more... just type casserole in the Eggface Search Engine <-- under my Before & After pictures.

Healthier Oatmeal Cookies

So my experimental baking went well yesterday. I heart these. They make a great grab and go breakfast or snack. No added sugar, lower in cals and fats than most protein bars and bonus... the kitchen smells yummy when you bake 'em. Going to try a chocolate protein powder version today. Will let you know...


Shelly's Oatmeal Cookies

3/4 cup Spelt Flour
1/2 cup Oats
1/2 cup Unsweetened Coconut
1/2 cup Vanilla Protein Powder
1/2 teaspoon Cinnamon
1/4 cup Sugar Free Torani Syrup (I used Caramel - on sale now)
1 Egg, beaten
1/4 teaspoon Baking Soda
dash of Salt
1/4 cup Nuts, chopped (I used Walnuts)
1/4 cup Dried Fruit (I used Raisins and Dried Cranberries)

Preheat oven to 325. Mix all ingredients together till well combined.

Scoop with a small ice cream scoop onto a non-stick cookie sheet. Pat down slightly. They don't spread.

Bake at 325 for 9 minutes exactly. Remove from tray and cool on a wire rack. Makes 24.

Soooo when Santa & his reindeer crew stop by the Eggface household on December 24th these are what I will leaving for their snack... 'cause we all know the Big Red Guy could use a little less belly fat ;)

Bento Lunch

I spent most of yesterday outside. I'm glad I did because it's flippin' chilly today. I just threw on a thicker sweater and made myself a cup of Pear Rooibos Tea with a splash of SF Caramel Torani to warm myself up.

Yesterday it was lovely and warm. I packed my super cool bento box with leftovers and ate my lunch outside...


Pink Box (top left): Shelly's Coconut Shrimp & (in little blue container) Apricot-Ginger Dipping Sauce
Orange Box (top right): Steamed Edamame
Blue Box (bottom left): Shelly's Apple Pie Innards
Green Box (bottom right): Shelly's 5 Minute Cookies & Cream Coffee Protein Cake flowers


Shelly's 5 Minute Cookies & Cream Coffee Protein Cake

1 Egg, beaten
3 Tablespoons Milk (I used Vanilla Soy)
2 Tablespoons Sugar Free Torani Syrup (I used SF Vanilla - on sale now)
2 Tablespoons Canola Oil
3 Tablespoons Multigrain Pancake Mix (I use this)
2 Tablespoons Almond Meal/Flour
1 Instant Coffee Stick (Nescafe, Starbuck's VIA, etc.)
1 scoop Cookies & Cream Protein Powder
Pinch salt
1 Measuring Cup or Microwave Safe Mug

In a measuring cup or microwave safe mug, Mix egg, milk, syrup and oil and combine thoroughly. In a separate bowl, mix pancake mix, coffee, almond meal, protein powder and salt. Tip dry into wet and stir till combined. Nuke on high for 2 minutes (my microwave is getting old and needs 20 seconds added now.) Let it sit for three or so minutes (it pulls away from the sides) before tipping the cake onto a plate. Yields 4-5 slices.

Other Eggface Protein Cakes

Thinking of doing some experimental baking today. That should warm things up in here. Soooo... watch for the results of the experiment manana. If you see nothing. It failed ;)

Coconut Shrimp & Kindness

Last night's dinner was a healthier version of a restaurant favorite: Coconut Shrimp. Shrimp is packed with protein (23 grams in 4 oz.) and with a few modifications Coconut Shrimp can be made weight loss surgery friendly... ax the heavy batter, no deep frying, use unsweetened coconut. A few changes and still super yummy! It was a great dinner with a green salad on the side.

These would also make a great appetizer at a holiday party. Our family does all seafood Christmas Eve (Feast of the Seven Fishes) so this dish may show up on our table this December 24th.


Shelly's Coconut Shrimp

14 Large Raw Shrimp, peeled, deveined, tails left on
2 Tablespoons Cornstarch
1/2 teaspoon Salt
1/2 teaspoon Southwest Seasoning
2 Egg Whites
1/2 cup Unsweetened Coconut

Pat shrimp dry with paper towels. In a shallow dish combine the cornstarch with seasonings and stir to combine. Beat egg whites until frothy (about 2 minutes). I use this.

Dredge the shrimp first in the cornstarch mixture, then in egg whites and then into shredded coconut.

Place shrimp on a foil lined cookie sheet that has been generously coated with non stick cooking spray. Bake at 375 for 30 minutes, turn once halfway through cooking time.

Shelly's Apricot-Ginger Dipping Sauce

2 Tablespoons Sugar Free Apricot Jam (I use Smucker's Simply Fruit)
1 teaspoon Ginger, crushed
1 teaspoon Garlic, crushed
1 Tablespoon Cider Vinegar

Mix well. Use as a dip for cooked Coconut Shrimp or Bacon Wrapped Apricot-Ginger Shrimp Skewers. Leftover sauce can be refrigerated for up to 3 days.

The salad I served on the side was mixed greens, shredded carrot, crumbled cotija cheese, slivered almonds with a lemon vinaigrette: 1 part lemon olive oil (Yum Temecula Olive Oil Company) to 1 part orange muscat champagne vinegar (any fruity vinegar will do). Soooo good. Perfect combo with the shrimp.

After dinner I was off to help out my pal/boss for a few hours. We finished at 10 PM but ended up staying till almost midnight talking about the state of the world... all the random violence and killing of innocents. Stress + lack of coping mechanisms + easy access to guns (not getting political) + people not picking up their refills (kidding sort of) = a bunch of sadness. Ended a sad conversation on a high note though... we decided that though we are single drops of water in a huge ocean, we can make an extra effort to be kind to our fellow humans and hopefully the kindness will spread like ripples on the sea.

"If you want to make the world a better place, take a look at yourself and make the change." ~Michael Jackson, lyrics "Man In The Mirror."

Speaking of being kind...

✮ ★ ☆ A huge thank you to all the vets this Veterans' Day for your kindness and sacrifice ✮ ★ ☆

Cool Product Alert: Vanilla Chai Latte

If you are a Chai Latte lover you must try this stuff. Big Train No Sugar Added Vanilla Chai Mix. Mmmm tea, vanilla, cardamon, ginger, clove. Yum it was soooo good. It's a 99% caffeine-free drink for those of you who can't have the "leaded" stuff and can be served hot or cold...

For a Hot Chai Latte: Empty entire contents of bag into 6 ounces of hot water, stir and serve. It was so good hot. Perfect drink on Christmas morning. It smells and tastes like Christmas.

For an Iced Chai: Add entire contents of bag into 2 ounces of hot water, stir rapidly. Pour over 8 oz. of ice, then add 2 oz. of cold water or milk. I topped mine with Sugar Free Land o Lakes Whipped Cream and a dusting of the dry Chai Mix.

If you want to be really good toss the bag in your blender bottle with a scoop of your favorite protein powder for a Chai Protein Smoothie. Mmmm I'm thinking it would be killer in Protein Ice Cream or Pudding. It's on my list to try.

Nutritional Facts:
110 cals per serving (so equivalent to Starbuck's Lattes but much lower in sugars Bux Chai Latte has 40+ grams)
Sugars 2 g. (sweetener is Sucralose, there's also a little non dairy creamer in the mix so that has some sugars.)
Fats 2 g.
Protein 2 g.

Verdict: Yum! A definite keeper in the pantry. Hot is my favorite.

Apple Pie Taquitos

I love apples. I can't help myself every store or Farmer's Market I visit I pick up at least two. It's amazing how many yummy varieties of a single fruit there are. I mostly eat them with nut butters smeared on them for a snack or dessert but I was wanting something warm...


Shelly's Apple Pie Taquitos

1 batch of Shelly's Apple Pie Innards
6 Mission Carb Balance Whole Wheat Fajita Size Tortillas
dash of Apple Pie Spice
Non-stick spray
Optional: SF Caramel Sauce (Smucker's)

Spray a cookie sheet with non-stick spray. Place tortillas on cookie sheet. Place a few spoons of apple pie innards down the center of each tortilla and roll. Place seam side down.

Sprinkle lightly with apple pie spice. Bake at 375 for 20 minutes, flip at the halfway mark. Cut each tortilla in half (these work great) Serve with Shelly's Gingersnap Pudding for dipping. I drizzled a little SF Caramel Sauce on each.

A great dessert after a Mexican dinner like Shelly's Fish Taco Salad, Beef & Bean Taco Salad or Crockpot Carnitas.


Shelly's Apple Pie Innards

2 Apples, sliced
1/4 cup chopped Nuts (I used combo of walnuts & pecans)
1/4 teaspoon Apple Pie Spice
1/4 teaspoon Cinnamon
2 Tablespoons Sugar Free Caramel Torani Syrup - on sale now

Heat on low, stirring occasionally for 5 minutes or until apples are tender but still whole.

Great on top of sweetened ricotta or Fage Greek yogurt, oatmeal, pudding, ricottage cheese pancakes, protein ice cream or cakes or on it's own.

40 Second Breakfast

In a rush? No time for a hot breakfast? Think again...

Shelly's 40 Second Egg Cups

1 Egg, beaten
dash salt
1 teaspoon Parmesan Cheese, grated
Optional: any herbs you like (Mmmm Basil or Dill)
4 slices Genoa Salami, sliced thin
4 Silicon Baking Cups

Beat egg, salt, Parmesan and any herbs together. Place salami in silicon baking cups (forming a cup in a cup) and divide egg mixture equally into each salami cup. Nuke on high 40 seconds. Makes 4.


Popped a couple and a few other breakfast goodies in my super cool Bento Box and head outside on the patio to enjoy the fresh air and sunshine...


Pink Box (top left): Aged & Smokey Cheddar Cheese
Green Box (top right): Watermelon Chunks
Blue Box (bottom left): Shelly's 40 Second Egg Cups
Orange Box (bottom right): Sliced Pineapple
Along side: Peach Green Tea Drink Stick (I swear I'd never drink water if it wasn't for these things)

Costco - Weight Loss Surgery Friendly?

You'd think there wouldn't be a whole lot at Costco for us after we have weight loss surgery. I mean everything is in such LARGE quantities but I've found a few things that are weight loss surgery friendly and have been very helpful on my journey.

Click on the linked items to see usage ideas. Per my pal Robin's request.

Here's my Costco shopping list:

Ground Beef & Turkey (I portion out in 1/2 lb. sections & freeze)
Naked Nuggets
Tortilla Crusted Tilapia
Silk Soy Milk 3 pk (best price)
Foster Farms Turkey Meatballs
Cheeses (current favorites Wensleydale Cheddar with Cranberries & Fresh Asiago)
Quick'N Eat Fully Cooked Choice Angus Patties
Frozen Shrimp
Frozen Fruit (for Protein Shakes)
Tribe Single Serve Hummus
Dietz & Watson Cold Cuts (London Broil is great & can be frozen/defrosted for casseroles later)
Fresh Seafood (Shrimp, Scallops, Crab Legs, Clams)
Rotisserie Chicken
Eggs
String Cheese (best price)
Coach's Oats (Steel Cut - not my absolute fav McCann's but cheap on those months I need to go cheaper)
Turkey Jerky
All Natural Fruit Crunchies (purse snacks)
Canned Beans (great pantry staple)
Canned Crab Meat
Chicken Broth (best price)
Frozen Boneless Skinless Chicken Tenderloins

If you use 0% Fage Greek Yogurt they carry a HUGE tub at a great price. I use 2%.

Non-food:
Photo developing for when you are dropping sizes.
I've gotten a few cute outfits too.

If I think of more I will add them but that's the main stuff. Well there is always the "Costco Buffet" as I call it... a sample of cheese, a hunk of meat or two and I'm full. I'm a cheap lunch date.

Have Fun.

My Trader Joe's Shopping List
My Pureed Food Shopping List

Scalloped Scallops

Spotted a cool new product at Trader Joe's the other day. Saucy Scallops with Mushrooms. $4.99 for each 16 ounce bag found in the frozen section. It's basically scallops in a creamy mushroom and cheese sauce.

You can just heat & eat. The bag suggests tossing them on some rice or pasta but since that was out for me (don't do either by choice) here's what I came up with. It's super yummy, scallops have oodles of protein (4 oz. = 23 grams), add that it's super fast to put together and you have a keeper...


Shelly's Scallop Casserole

1 Cauliflower, broken into florets
1 Yellow Onion, diced
1 (16 oz.) package Trader Joe's Saucy Scallops with Mushrooms
1/2 cup frozen Peas
1/2 teaspoon Kosher Salt
a few twists of Black Pepper
1/2 cup crushed Soy Crisps
2 Tablespoons Parmesan Cheese, grated
1 teaspoon Butter, melted
Olive Oil for sauteing

Boil cauliflower till fork tender. Drain. Set aside. Saute onion till golden.

Add scallops mixture, peas, seasonings and cook on low for 5 minutes. Add cauliflower and mix to combine.

Pour into Pyrex casserole dish. Mix butter, crushed soy crisps and cheese. Sprinkle on top of casserole. Bake at 350 for 30 minutes till golden.

I served it with a simple green salad.

Leftovers Bento

Made one of my favorite Mexican meals the other night Mmmm Crockpot Carnitas and leftovers became yesterday's lunch...


Blue Box (top left): Spinach, Cucumber, Cotija Cheese & Pico de Gallo Salad
Green Box in Blue Silicon Cup (top right): Toppings Shelly's Salsa Yogurt Dip & Shredded Cheese for Carnitas
Pink Box (bottom left): leftover Shelly's Crockpot Carnitas
Orange Box (bottom right): Shelly's Mexican Chocolate Protein Cake butterfies
Along side: Peach Green Tea Drink Stick

Shelly's Salsa Yogurt Dip

3 oz. Fage Greek Yogurt (I use 2%)
1 teaspoon Mayonnaise
2 Tablespoons Pico de Gallo (refrigerated salsa section - salsa is fine too)
Kosher Salt to taste

Mix together. Great to top carnitas, taco salads or use as a dip with veggies or soy crisps.


Shelly's 5 Minute Mexican Chocolate Protein Cake

1 Egg, beaten
3 Tablespoons Milk (I used Vanilla Soy)
2 Tablespoons Sugar Free Torani Syrup (I used SF Vanilla - on sale now)
2 Tablespoons Canola Oil
3 Tablespoons Multigrain Pancake Mix (I use this)
2 Tablespoons Unsweetened Cocoa
1/2 teaspoon Cinnamon
1 scoop Chocolate Protein Powder
Pinch salt
1 Measuring Cup or Microwave Safe Mug

In a measuring cup or microwave safe mug, Mix egg, milk, syrup and oil and combine thoroughly. In a separate bowl, mix pancake mix, cocoa, cinnamon, protein powder and salt. Tip dry into wet and stir till combined. Nuke in microwave for 2 minutes (my microwave is getting old and needs 20 seconds added now.) Let it sit for three or so minutes (it pulls away from the sides) before tipping the cake onto a plate. Yields 4-5 slices.


More Eggface 5 Minute Protein Cakes

Probably should have made doughnuts instead of cake since it is Doughnut Appreciation Day today. If you want to celebrate here's a better way than heading to Krispy Kreme.

Sunny Days

The weather has been unbelievable the past few days. Sunny, low 90°'s. Too good to stay inside. So I've been eating lunch outside. I pack my super cool Bento Box and set myself up in the sun. A yummy lunch and my 15+ minutes of Vitamin D can't beat that.


Pink Box (top left): Shelly's Mexican Shrimp Cocktail
Green Box (top right): Baby Carrots
Blue Box (bottom left): Shelly's PB&J Sushi (w/SF Jam instead of Strawberries) & Cheesestick
Orange Box w/ Blue Silicon Cup (bottom right): Chickpea Hummus


Shelly's Mexican Shrimp Cocktail

1 pound Large Cooked Shrimp (21/25 count), peeled, deveined, tails off
1 Avocado, diced
1/2 cup Pico de Gayo (refrigerated salsa section)
shot of Veggie or Tomato Juice
sprinkle of Kosher Salt
a few twists of Black Pepper

Toss all ingredients together. For parties I like to spoon into margarita glasses.

Speaking of my super cool Bento Box... it just got cooler. Check out what I am treating myself to for Christmas. If I can wait that long. There's free shipping right now so I may just grab it. I just can't decide between the flowers and this one.

I'm glad I took advantage of the sunny days this week I hear these times they are a-changing. There's some drizzle in the forecast. I hope it clears up for Saturday. Join me at the annual Tom's Farms Event. Meet new friends, catch up with old pals. Lunch, shopping (Mmmm gourmet cheese shop, veggie stand, the best guacamole), hanging out, support group meeting, protein exchange, clothing exchange. We're in the picnic area. Starts at 9 AM. Contact Katt for more info. Looking forward to meeting everyone.

Sweet Potato & Apple Bake

Tested a recipe yesterday that I will be making again for Thanksgiving. It was super yummy. Would be great for a side with pork, ham, chicken as well as with turkey on the big day.

I ate leftovers for breakfast with a dollop of SF Torani sweetened Fage Greek Yogurt. Also great as dessert with a squirt of Sugar Free Land o Lakes Whipped Cream or scoop of Protein Ice Cream.


Shelly's Sweet Potato & Apple Bake

2 Sweet Potatoes, peeled and sliced
3 Apples, peeled and sliced
1/4 cup Pecans, chopped
1 Tablespoon Butter
1/2 teaspoon Apple Pie Spice
1/4 teaspoon Cinnamon
1/4 teaspoon Ground Ginger
1/3 cup Sugar Free Torani Syrup (I used a combo of SF Vanilla & SF Caramel - both on sale now)
1/2 cup Sugar Free Maple Syrup, divided use
1 Tablespoon Bird's Custard Powder
1/2 cup Shelly's Nutty Crumble Topping

Boil sliced sweet potatoes for 7 minutes till fork tender. Drain and pour in a pan. Add apples, butter, nuts and spices and cook till butter is melted.


Add Torani and 1/4 cup of maple syrup to custard powder slowly and mix to form a slurry. Pour over potatoes & apples. Toss to combine. Pour into a Pyrex Casserole Dish. Top with Nutty Crumble Topping and drizzle with 1/4 cup of the maple syrup. Bake at 350 for 45 minutes (first 30 minutes covered with foil.)