Witchy Woman

I was going to be a scarecrow again because last year I was out of town for Halloween and none of my local pals saw it in person but I was sorting through some boxes and found my old witches cape so... I put together a witch costume and made an appearance at my friend's shindig last night. Good times.

I've had that witch cape forever. Let's see I've had it (err math in the morning) at least 20 years. I was a witch in my junior year of high school. I actually found a picture. Looking at this picture is when I know having weight loss surgery was the BEST GIFT I ever gave myself. Most people look at pictures from high school or college years longingly wishing they could have that body back. Well I'll just let the picture speak for itself...

Me: Halloween 1988

¨°º¤ø„My witchy spell...
Double, double toil and trouble.
Fire burn and cauldron bubble.
Liberatus Eradicatum Fatum from our Assums.

Have a Happy & Safe Halloween!

White "as a Ghost" Chili

Our spook-a-licious Halloween Eve lunch...

Shelly's White "as a Ghost" Chili

1 Maui Onion, diced
3 Green Onions, diced
3/4 lb. Ground Turkey (about 1/2 a package)
3 cloves Garlic, minced
2 (15 oz.) cans Cannelini Beans, rinsed & drained
1 (4 oz.) can Diced Mild Green Chilies
1 teaspoon Cumin
1/2 teaspoon Kosher Salt
1 (15 oz.) can Chicken Broth
1 cup Water
1 Tablespoon Multigrain Pancake Mix 

Optional toppings: Shelly's Spicy Yogurt Dip, Cilantro, Shredded Cheese.

Saute onions till golden. Add turkey and saute till no pink is seen. Add garlic cook 1 minute more. Add beans, chilies, seasoning, broth & water and simmer covered on low for 30 minutes. At the 25 minute mark in a little bowl mix pancake mix and a few spoons of the chili liquid together to form a paste. Stir into chili. Continue to cook remaining 5 minutes. Serve topped with Shelly's Spicy Yogurt Dip, Cilantro, and Shredded Cheese.

Great served with Vampire Bites (aka any of my crustless quiches these are my Pizza Bites)

"Buried Alive" Cherry Chocolate Trifle

The dessert I will be eating while watching Grey's Anatomy tonight... seemed appropriate ;)

Shelly's "Buried Alive" Cherry Chocolate Trifle

1/2 a Shelly's 5 Minute Chocolate Protein Cake
1/2 cup Sugar Free Chocolate Pudding (prepared)
1 Tablespoon Chocolate Protein Powder
1 Tablespoon Sugar Free Black Cherry Torani Syrup
1/2 cup Frozen Cherries, defrosted
1 Dismembered Barbie

Prepare 5 Minute Chocolate Protein Cake. Allow to cool. Slice in 1/2 and cube. Prepare pudding per package instructions. Mix in protein and cherry syrup. Spoon cherries in bottom of 2 trifle/parfait glasses top with cake cubes and pudding and insert "body parts."

For body parts: you will need to take apart one new Barbie doll or better yet dismember one of Barbie's so-called friends. Friends my ass. You know they really want Barbie to die of amebic dysentery or some other flippin' disease so they can have Ken, the Dream House & that super cool pink convertible all to themselves... the bitches.

Shelly's 5 Minute Chocolate Protein Cake

1 Egg, beaten
3 Tablespoons Milk
2 Tablespoons Sugar Free Vanilla Torani Syrup
2 Tablespoons Canola Oil
3 Tablespoons Multigrain Pancake Mix (I use this)
2 Tablespoons Unsweetened Cocoa
1 scoop Chocolate Protein Powder
Pinch salt
1 - 2 cup 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, 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.

Christmas is coming...

Christmas is right around the corner... 57 Days to be exact. I'm slowly starting my shopping. Ugh. Thankfully my family agreed to only shops for the kids which helps big time. My goal this year is to get active presents that will help them burn off the Christmas cookies. I was the "fat kid" I know the pain both physically and emotionally that being an overweight child and teen causes.

Any little thing I can do to help children not suffer the same fate I will gladly do... be it making fun kid friendly foods, buying my nieces and nephews gifts that will work up a sweat or just modeling a healthy lifestyle.

It's the Great Pumpkin Hot Cocoa, Eggface

It's National Chocolate Day! Celebrate!

Shelly's Great Pumpkin Hot Cocoa - Mix 1 Tablespoon SF Vanilla Torani Syrup (on sale now) with 1 Tablespoon of 100% Pure Pumpkin Puree (not pie filling) for each cup of cocoa. Spoon half in the bottom of your cup. Pour in No Sugar Added Cocoa Mix and make as directed. Top with a squirt of Sugar Free Land o Lakes Whipped Cream, drizzle of remaining Pumpkin Syrup and a sprinkle of Pumpkin Pie Spice.

Halloween Post Bariatric Surgery Survival Tips

Mmmm fall apples from the Farmer's Market and summer cherries I froze when they were super cheap... cooking this dessert made my house smell amazing.

Shelly's Apple Cherry Crumb

2 Apples, chopped
2/3 cup Cherries (I used frozen)
2 Tablespoons Sugar Free Torani Syrup (I used SF Caramel - on sale now)
dash of Cinnamon

1/3 cup Raw Almonds
1/3 cup Oatmeal
1/2 teaspoon Apple Pie Spice
1 Tablespoon Sugar Free Torani Syrup (I used SF Caramel)
1 Tablespoon Almond Butter
1 Tablespoon Cold Butter

Chop apples. Toss with cherries, SF syrup, and cinnamon and cook for low for 5 minutes. Stirring occasionally. Spoon an equal amount in each of the 4 ramekins. Set aside.

Whiz almonds in a mini food processor till fine. Add the rest of the ingredients and whiz again till thoroughly mixed. Sprinkle clumps of the topping equally over each ramekin of fruit. Bake at 350 for 30 minutes or until golden. You can eat them warm but I prefer them chilled.

Try them chilled with a squirt of Sugar Free Land o Lakes Whipped Cream, a drizzle of SF Caramel Sauce (Smucker's makes it), Warm Vanilla Custard (my favorite) or a scoop of Protein Ice Cream.

This was a great fall dessert and waaaaay better for you than those "Fun Size" candy bars. Who came up with "Fun Size?!" there's nothing fun about them 4 = approximately 320 calories.

Speaking of Halloween candy... here's a fun gadget and a few tips that help me around this time of year when those pretty little candy bars are everywhere.

Halloween: Post Bariatric Surgery Survival Tips

* Don't buy candy till Halloween Day. It's cheaper and they won't be calling to you from the cupboard a week beforehand.
* Buy the candy you hate... if you heart Snickers buy Sweet Tarts. Something you wouldn't want.
* Better yet. Buy a non-candy treat to giveaway to the trick or treaters. Do your part to help end childhood obesity. The neighborhood kids will get plenty of chocolate even if you don't pass it out.
* Eat properly (protein dense meals) and drink plenty of water. If you are full from good stuff you will be less apt to want to snack.
* Just stay away. We are always going to have temptations... foods from our former fat days that will be around, sometimes even shoved under our nose. Keep a before picture in your purse and take a glance at it. The choice is yours but know this... you can't continue the same behavior as you did before weight loss surgery and expect to come up with a different result.

Some yummy seasonal weight loss surgery friendly treats:

Shelly's Pumpkin Protein Souffle
Shelly's Pumpkin Spice Protein Ice Cream
Shelly's Iced Pumpkin Spice Latte
Shelly's 5 Minute Pumpkin Spice Protein Cake
Shelly's Roasted Pears with sweetened Ricotta and Caramel
Shelly's Mini Fall Spice Protein Donuts
Shelly's Apple Flat Out Pizza
Shelly's Open Faced Apple Sandwiches

Perfect Fall Dinner

Some of my weekend Farmer's Market haul (eggplant, zucchini, onions) became this unbelievably yummy casserole. I used ground beef but really you could make it with turkey, sausage, even those Morningstar textured veggie protein soy crumbles if you have vegetarians coming to dinner. It was a perfect Fall dinner.

Shelly's Eggplant & Chickpea Casserole

1/2 pound Ground Beef (or Turkey, Sausage, TVP)
1 Yellow Onion, diced
1 Medium Eggplant, diced
1 Small Zucchini, diced
2 cloves Garlic, crushed
1 (15 oz.) can Chick Peas, rinsed and drained
1 cup Diced Tomatoes, with juice (I used canned S&W)
1 teaspoon Greek Seasoning
1/2 teaspoon Kosher Salt
a few twists of Black Pepper
2 Tablespoons Parmesan Cheese, grated
Olive Oil for sauteing

Saute onion, eggplant, and zucchini till golden and tender. Add beef and garlic. Cook beef till no pink is seen. Add chickpeas, tomatoes, seasonings. Mix till well combined.

Pour into Pyrex casserole dish. Top with Parmesan cheese. Bake at 350 for 30 minutes.

Glad something was perfect today... I went on a coffee date this morning. No love connection. Nice guy but not the one for me. The silver lining: being alone just means I'll be free when my soul mate finally does cross my path. I do kind of hope he jogs by me one day soon versus hobbles by me with his walker 50 years from now but whatever will be will be. I trust it will all work out. I have faith he'll have been worth the wait... and Pfizer does make that convenient little blue pill ;)

Oh Snap!

I have been totally jonesing for gingersnaps. This dessert I made the other night completely satisfied my craving. Soooo good. No seriously I am in LOVE with this pudding. So much so I ate it for breakfast this morning.

Shelly's Ginger "Oh Snap" Pudding

1 (1 oz.) box Sugar Free Instant Vanilla Pudding Mix
1 3/4 cups Cold Milk
3 Tablespoons Sugar Free Torani Gingerbread Syrup
Shelly's Nutty Crunch Topping

Mix pudding mix, milk and syrup. I shake it in my blender ball. Pour evenly into 4 individual dessert dishes. Allow to set. Top with Shelly's Nutty Crunch Topping.

If you are newly post weight loss surgery and looking for something to sneak some added protein in you could definitely add a couple of tablespoons of vanilla protein powder to this. For every tablespoon protein added I'd just add a Tablespoon extra of milk and skip the crunch topping ;)

Eggface Egg Bites: Crustless Mini Quiches

My "Bites" (aka crustless quiches) are one of my favorite post weight loss surgery foods. They are the perfect size. Great for breakfast-on-the-go, lunch or dinner with a salad, or weight loss surgery friendly party appetizers that both non-ops and post-ops will love.

Low Carb High Protein Bariatric Surgery Breakfast Recipes Cooking Menus party Food

My Mum said these latest are her favorites. They are really family friendly. Kids love them. I think because they are tiny like them :) These are so pretty & festive looking they would be perfect on a holiday buffet.

Low Carb High Protein Bariatric Surgery Breakfast Recipes Cooking Menus party Food
Party Time!

Shelly's Confetti Bites

2 Green Onions, diced
1 (2 oz.) jar Pimentos, drained
1 Green Chili, diced (I use Ortega Whole Mild)
1/4 cup Corn Kernels, frozen defrosted
1/2 cup Colby Jack Cheese, grated
1/4 cup Store Bought Bruschetta Sauce, drained, solids only (refrigerated pasta section)
5 eggs
1/2 teaspoon Kosher Salt
1/2 teaspoon Oregano
a few twists of Black Pepper

Preheat oven to 350. Mix all ingredients together. Spoon into lightly greased (Pam non-stick spray works great for this) mini muffin tins.

Low Carb High Protein Bariatric Surgery Breakfast Recipes Cooking Menus party FoodBake for 30 minutes at 350. Let them cool a few moments they pull away and pop right out. Makes 24.

Low Carb High Protein Bariatric Surgery Breakfast Recipes Cooking Menus party FoodLow Carb High Protein Bariatric Surgery Breakfast Recipes Cooking Menus party Food
Other Eggface "Bites" (aka crustless quiches):

Shelly's Beef Fiesta Bites
Shelly's Italian Crab Bites
Shelly's Breakfast Bites
Shelly's Pizza Bites
Shelly's Bacon & Swiss Bites
Shelly's Stuffed Pizza Bites
Shelly's Spamtastic Bites with Tropical Dipping Sauce
Shelly's Foo Rangoon Bites
Shelly's Ham Fiesta Bites
Shelly's Philly Cheese Steak Bites
Shelly's Lovely Lox Bites
Shelly's Corned Beef Bites
Shelly's Sausage & Pepper Bites
Shelly's Denver Bites
Shelly's Beef & Bean Bites
Shelly's Bacon Cheeseburger Bites
Shelly's Chicken Pot Pie Bites

Low Carb High Protein Bariatric Surgery Breakfast Recipes Cooking Menus party Food

Shelly's Turkey & Brie Bites
Shelly's Mexican Bites
Shelly's Ham It Up Bites
Shelly's Patty Melt Bites
Shelly's Broccoli Beef Bites
Shelly's Corned Beef & Cabbage Bites
Shelly's NY Bites
Shelly's Shrimp Scampi Bites
Shelly's Fajita Bites
Shelly's Greek Gyros Bites
Shelly's Loaded Egg Bites
Shelly's Cuban Bites
Shelly's Pepperoni & Olive Pizza Bites
Shelly's Egg Roll Bites
Shelly's Santa Fe Turkey Day Leftover Bites

Low Carb High Protein Bariatric Surgery Breakfast Recipes Cooking Menus party Food

Shelly's Egg Foo Young Bites (vegetarian) 
Shelly's Spinach & Feta Bites (vegetarian)
Shelly's Artichoke Florentine Bites (vegetarian)
Shelly's Zucchini Bites (vegetarian)
Shelly's Mushroom Bites (vegetarian)
Shelly's Bruschetta Bites (vegetarian)
Shelly's Southwest Bites (vegetarian)
Shelly's Green Chili Bites (vegetarian)
Shelly's Broccoli & Swiss Bites (vegetarian)
Shelly's Bulls-eye Bites
Shelly's Zesty Game Day Bites (vegetarian)
Shelly's Confetti Bites (vegetarian)

Bites freeze great. Defrost in the fridge and heat in the oven or toaster oven (preferred), or microwave. They are fine up to three days in the fridge though... if they last that long. They are great for holiday parties because tons can be made ahead and reheated when ready for serving.

Check back I am ALWAYS adding to this list!

Sugar Free Dessert: Kickin' Irish Cream Custard Crumbles

Wednesday night. You know what that means... it's Glee night! Need to have a kickin' dessert to have during the show. This is what I came up with...

Weight Loss Surgery Bariatric Menu Cooking Recipes
Shelly's Irish Cream Custard Crumble Cups

1 batch of Shelly's Warm Irish Cream Custard
topped with Shelly's Nutty Crunch Topping

Fill ramekins 3/4 full with Warm Irish Cream Custard. Allow to set in fridge for at least 30 minutes and top with Shelly's Nutty Crumble Topping. Serve cold with a squirt of Homemade No Sugar Added Whipped Cream.

Healthy The World According to Eggface Recipes
Shelly's Warm Irish Cream Custard

2 Tablespoons of Bird's Custard Powder
2 cups Milk
2 Tablespoons Sugar Free Torani Irish Cream Syrup

Mix powder into a smooth paste with a little of the milk. Heat the remaining milk to almost boiling and pour onto the custard mixture. Return the mix to the pan and heat till thickened (it will bubble). Stir constantly. Remove from heat and put Sugar Free Syrup in. You can eat this as is warm poured over slices of my 5 Minute Cakes, Crumbs and Protein Souffles or chill it and it will firm up like pudding.

Shelly's Nutty Crumble Topping

1/3 cup Pecans
1/3 cup Oatmeal
1/3 cup Sliced Almonds
1/2 teaspoon Cinnamon
2 Tablespoon Sugar Free Torani Syrup (I used SF Caramel)
2 Tablespoons Almond Butter
1 Tablespoon Cold Butter

Whiz pecans in a mini food processor till fine. Add the rest of the ingredients (except sliced almonds) and whiz again till thoroughly mixed. Pour into a bowl. Mix in sliced almonds and sprinkle clumps of the topping onto a baking sheet (I lined it with foil for ease of clean-up) and bake for 30 minutes at 350. Allow to cool.

Makes enough crumble to top 8 ramekins. Store in sealed container for several days. It's also yummy on top of Greek Yogurt or Protein Ice Cream.

Mmmm dessert. Hope everyone has a great night!

More Eggface Sugar Free Weight Loss Surgery Friendly Desserts

Italian Food Fix

You know how I heart casseroles. Made this Sunday for dinner. Soooo good I couldn't wait for the next day's lunch for leftovers. I served it with a simple green salad.

Shelly's Italian Chicken Casserole

2 skinless, boneless Chicken Breasts, cut in 1" pieces
1 Yellow Onion, diced
3 Green Onions, diced
4-6 Mushrooms, sliced
3-4 small Yellow Squash, chopped (Zucchini would be great too)
2 cloves Garlic, crushed
3 Artichoke Hearts, packed in water, drained & chopped
2 Tablespoon Sun Dried Tomatoes, packed in oil, drained & chopped
2 Tablespoons Storebought Pesto Sauce
1 (10.5 oz.) can Cream of Chicken Soup, unconstituted
2 Tablespoons Parmesan Cheese, grated
1/2 teaspoon Oregano
1/2 teaspoon Kosher Salt
a few twists of Black Pepper
1/4 cup Mozzarella, grated
Olive Oil for sauteing

Saute chicken till golden. Remove from pan and set aside. Saute onions, mushrooms & squash till golden. Add garlic cook 1 minute more. Add remaining ingredients (except mozzarella) and the chicken back to the pan and mix till well combined. Pour into Pyrex casserole dish. Top with Mozzarella Cheese.

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 Mexican Beef & Bean Bake

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

Pumpkin Peeps

Serving Size: 3 Sugar Free Marshmallow Pumpkin Peeps
Calories: 60

Well I finally found the Halloween Peeps. Rite Aid 99¢ a package. I found Easter Peeps a couple of years ago then last year scored Valentine Peeps but the Halloween Peeps alluded me... Life is complete ;)

If you have "issues" with sugar alcohols don't go eating 10 peeps in a sitting or you'll be "sitting" in a little room in your house all day if you know what I mean. I eat one at a sitting.

How do you like your peeps?

* Fresh and squishy out of the package
* Stale, aged also known as "Peep Jerky"
* Frozen "The Peepsicle"
* Floating in sugar free cocoa. Nom nom nom my favorite.
* Microwaved, "The Gargantuan Nuclear Peep"

The day started out like any other for this Peep...

Then something went very very wrong.

"The Gargantuan Nuclear Peep" (aka Silkwood Peep)

Body Warming Breakfast

Another long day yesterday. I'm really looking forward to curling up on the couch watching movies today.

I hit the Farmer's Market in the early AM... scored some Cucumbers, Peppers, Squash, Apples, Pears, Cabbage. I hurried on to finish helping out on the wedding. I was close to the ocean so when I was done with my work related stuff I planned to have a picnic on the beach. Sounds nice huh? Err it was FREEZING. At my house it was sunny & warm (we're in the 80's) at the beach it was like another climate... the marine layer was so thick I literally could barely see the ocean standing 2 feet in front of it. I doubt it got out of the 50's. I was dressed for the weather at my house so brr I'm feeling achy and chilled today.

I needed a body warming breakfast this morning. This fit the bill perfectly...

Shelly's Caramel Apple Oatmeal

1 cup Quick Cook Oatmeal
2 2/3 cups Water
Pinch of Salt
2 Tablespoon No Sugar Added Apple Butter
2 Tablespoon Sugar Free Torani Syrup (I used SF Caramel - on sale now)
1/3 cup Milk (I use Vanilla Soy Milk)
1/2 teaspoon Butter

No Sugar Added Apple Butter (find near jam/jelly section)
Apple Pie Spice
SF Caramel Sauce

Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil. Add the apple butter and SF Caramel Syrup and cook for about 5 minutes, stirring occasionally. Add the milk and butter. Stir well and cook for 1 minute.

Serve immediately with a teaspoon of NSA Apple Butter, a drizzle of Sugar Free Caramel Sauce (I use Smucker's), dash of Apple Pie Spice and a splash of milk. Makes 2 huge bowls.

I heart Oatmeal. It's like a big hug from Grandma and there is actually science to support that... the complex carbs in oatmeal release serotonin the chemical messenger in the brain that makes you feel good and happy like Grandma hugs. Another bonus... the fiber in it makes me feel full all morning.

Shelly's Oatmeal with Grated Apple
Shelly's PB&J Oatmeal
Shelly's Strawberry Walnut Oatmeal
Shelly's Banana Walnut Oatmeal
Shelly's Blueberry Oat Bars
Shelly's Blueberry Almond Compote
Shelly's Berry Oatmeal
Shelly's Apple Walnut Crumb with Protein Ice Cream

Hope everyone is having a warm weekend. If not in body then at least in heart and soul.

Terrific Tuna Salad Recipe

One of my favorite lunches. Great for taking to the park, beach, or in my case work today. No mayo or yogurt so no risk of spoilage and it only gets better and better by the end of the day...

Garbanzo Beans Tuna Fish Seafood Lunch
Shelly's Chickpea & Tuna Salad

1 can Tuna Fillets, packed in Olive Oil, drained (I use Ventresca Tuna Fillets)
1 (15 oz. can) Chick Peas, rinsed & drained
3 Artichoke Hearts, packed in water, drained & chopped
1/4 cup of Olives, sliced
2 Tablespoons Sun Dried Tomatoes, packed in oil, drained, chopped
1 stalk of Celery, sliced
1 Tablespoon Orange Muscat Champagne (or some other fruity) Vinegar
1 Tablespoon Dijon Mustard
1/4 teaspoon Kosher Salt
a few twists of Black Pepper

Mix mustard, vinegar, salt & pepper together. Set aside. Mix all salad ingredients together. Pour dressing over. Toss till well combined. Chill.

Garbanzo Bean Healthy Lunch RecipesI am exhausted. Just spent the last 8 hours helping make some bride's dream come true wedding feast. For those of you that don't know I have a caterer friend who calls me when she needs an extra set of hands. Well my hands hurt but so do my legs, feet, head come to think of it there's not really a part of my body that doesn't ache. It was hard work but a fun day and I learned a lot. Thank goodness I brought this yummy salad for lunch which kept me going.

My one complaint is my pal/boss is a HUGE country music fan so she has it blaring in the prep kitchen. I like a few country songs but it's not my favorite style of music and after about hour 4 I was starting to have a twang when I talked. Tonight I seriously need to listen to something to counteract my forced countrification. What's as far from country as you can get? Hmmm some 2Pac or Beastie Boys, Led Zeppelin maybe ;) Ohhh I know songs from Glee. Can't wait for next week. Mr. Shue is gonna Bust-a-Move...

Blog Action & Bento

It's Blog Action Day... an annual event held every October 15 that unites the world’s bloggers in posting about the same issue on the same day with the aim of sparking discussion around an issue of global importance. The topic we are all blogging about is: Climate Change

Packing lunch in something like my super cool Bento Box reduces your carbon footprint by consuming less disposable goods... an easy way to help cut back on greenhouse gas emissions.

Yesterday's Lunch...

Blue Box (top left): Broccoli & Baby Carrots and (in little blue container) Pesto Yogurt Dipping Sauce
Green Box (top right): GIANT Farmer's Market Grapes
Pink Box (bottom left): Leftover Shelly's Turkey Tostada filling turned Taco Salad
Orange Box (bottom right): Shelly's 5 Minute Banana Protein Cake

How you can help: Here's a few changes/ideas each person can make in their day to day life that will make a HUGE difference:

* Pack your lunch in reusable containers like a bento or another favorite of mine.

* Use reusable shopping bags every time you grocery shop. You can buy them at most any store now but if you have whippersnappers in your life or are crafty make your own. Here are some of mine.

* Buy in bulk. Who needs that pesky packaging, plastic wrapping, and cardboard boxes.

* Plan your errands to make the most of car trips (burning a single gallon of gasoline produces 20 pounds of CO2.)

* Walk or bike to an errand or work once a week. Great exercise.

* Find your local Farmer's Market. Don't buy food that is shipped from halfway across the globe.

* Unplug items when not in use. Most people don't realize that electricity is in use to power devices that are switched off. Unplug instead. Lower your bill $$$ too.

* Don't print e-mails or web pages out. I PROMISE the recipes on my blog will be here every time you return so PLEASE PLEASE save a tree and don't print them out.

* Go to the park, beach, picnic, take a walk, climb a mountain, swim in the sea. Those that enjoy & value nature will protect it.

"Individually, we are one drop. Together, we are an ocean." ~Ryunosuke Satoro

Cake for breakfast?!

Mmmm yep! A favorite quick breakfast is a slice of one of my 5 minute Protein Cakes toasted. Today I had a slice topped with a smear of butter but it's also great with a smear of nut butter, SF jam or just plain. Great breakfast on the go... toast, wrap in foil and you're off...

Shelly's 5 Minute Banana Protein Cake

1 Egg, beaten
3 Tablespoons Milk (I used Vanilla Soy)
2 Tablespoons Sugar-Free Torani Syrup (I used SF Caramel)
1/2 a Banana, mashed
2 Tablespoons Canola Oil
3 Tablespoons Multigrain Pancake Mix (I use this)
1 scoop Vanilla Protein Powder
2 Tablespoon Unsweetened Coconut (Almond Meal/Flour can be subbed)
Pinch salt
1 Measuring Cup or Microwave Safe Mug (I use a 2 cup measuring cup)

In a measuring cup or microwave safe mug, Mix egg, milk, syrup, banana, and oil and combine thoroughly. In a separate bowl, mix pancake mix, coconut, protein powder, and salt. Tip dry into wet and stir till combined.

Nuke in microwave for 2 minutes*

Let it sit for 3 or so minutes (it pulls away from the sides) before tipping the cake onto a plate. Yields 4-5 slices.

*Microwave wattage varies. Mine takes 2 minutes but start with 2 minutes and add 20-second increments if needed till no liquid is seen. My microwave is getting old and cakes now take 2 minutes, 20 seconds in it.

Banana not your thing...

Try the 20 (well not quite 20 but pretty close) other flavors of Protein Cakes.

If you have whippersnappers in your life make one of these cakes with them. It's like a deluxe Easy Bake Oven cake. They think it's magic and that you are the coolest and being cool in the eyes of a child is the best kind of cool.

Tasty Tostada

Probably should have had meatballs or something Italian yesterday for dinner since it was Columbus Day but I was in the really in the mood for Mexican food. Hmmm well the world is round and the tortilla is round. Ha. There you go! I celebrated and got my Mexican food fix...

Shelly's Turkey Tostadas

3/4 lb. Ground Turkey (about 1/2 a package)
4 Green Onions, diced
1/2 cup Salsa, drained
1/2 teaspoon Southwest Seasoning
1/4 teaspoon Seasoning Salt
a few twists of Black Pepper

I use Mission Carb Balance Whole Wheat Fajita Size Tortillas
Refried Beans
Shredded Lettuce
Shredded Cheddar Cheese
Sliced Black Olives
Shelly's Mexican White Sauce

Saute turkey. Use a wooden spoon to break up meat. Cook meat till no pink is seen. Add onions, salsa and seasonings and cook 1 minute more. This is a generous amount of topping for at least 4 tostadas.

Spread refried beans onto tortillas. Place on a lightly oiled cookie sheet. Top with meat mixture. Sprinkle with cheese. Bake for 10 minutes at 375. Remove from oven. Top with lettuce, Mexican White Sauce, olives.

Shelly's Mexican White Sauce

3 oz. Fage Greek Yogurt
1 Tablespoon Mayonnaise
a squirt of Lime
dash of Kosher Salt

Mix together till well combined.

Dinner & Dessert

I started yesterday morning with a gnarly headache. Probably something to do with going from triple digit temps to 60's in a week's span. I was going to cancel my plans and wallow in the misery of my headache but I decided to force myself to get up and go. I'm glad I did. Since my Farmer's Market wasn't held Saturday due to the Rod Run I located two Sunday Farmer's Markets not too far away I really wanted to check out.

Verdict: No where near as cool as my Farmers Market but I did pick up a few things for the week including a scary good bag of locally grown macadamia nuts. Thankfully it is a small bag because like I said... scary good. My haul: Onions, Cabbage, Cucumbers, Pears, Apples, Macadamia Nuts and the World's Biggest Grapes at least I think they are... they are HUGE 50-cent piece size.

While I was out I took a bunch of deep breaths of fresh air and by the time I got home my headache had subsided. Happy I didn't let the headache take me over or I wouldn't have bought the cabbage that became this yummy Sunday dinner...

Shelly's Cabbage Rolls

3/4 lb. Ground Turkey, Chicken, or Beef (about 1/2 a package)
1 Yellow Onion, diced
4 Green Onions, diced
6 Mushrooms, chopped
1/2 teaspoon Garlic, crushed
1 Tablespoon Sherry (do not skip alcohol cooks away)
2 Tablespoons Cashews, chopped
1/2 teaspoon Kosher Salt
a few twists of Black Pepper

1/2 teaspoon Salt (in boiling water)
6-8 Cabbage Leaves (I always throw an extra in just in case one tears)

1 1/2 cups Tomato Sauce (I used the homemade I froze the other day)

Remove core from cabbage, discard dark raggy outer leaves. Gently peel away 6-8 leaves. Bring a pot of water to a boil. Add 1/2 teaspoon salt. Add cabbage leaves. Cook 5 minutes. Drain and set side.

Saute onions and mushrooms till golden. Add turkey. Use a wooden spoon to break up meat. Cook meat till no pink is seen. Add garlic, sherry, cashews, and seasonings.

Spoon 1/2 the tomato sauce into a Pyrex casserole dish. Set aside. Spoon some meat filling in the center of each cabbage leaf and roll up the cabbage to enclose the filling like a burrito. Place the cabbage rolls side by side in rows, seam-side down, in the tomato sauced casserole dish.

Spoon the remaining sauce on top of the rolls. Bake at 350 for 45 minutes.

and for dessert...

Shelly's Roasted Pears with Sweetened Ricotta and Caramel

I ate dessert while watching my favorite show "The Amazing Race." Would have been perfect except my favorite team was DQ'd. They came in first this week only to discover they had lost a passport. A cardinal no-no on the race. Disqualified. Disappointing. Teams I'm pulling for now: The Harlem Globetrotters, the SoCal couple Meghan and Cheyne and the Dad and his pink haired son.

October is National Popcorn Month

Doctors and nutritionists have very different views on eating popcorn post bariatric surgery. Some say no dice. Some think it's a great low cal, whole grain snack choice. Always follow your medical posse's advice. My personal view... it's great and not going to do too much damage on those "bottomless pouch" days. Recent surgery? Don't have those "bottomless pouch" days yet? After a year or so you will. So beware.

I was cleared for everything as tolerated at 8 weeks though I didn't attempt to eat popcorn till I was about 4 months out. I have it a few times a month. I generally like to choose snacks that are more protein packed but nothing goes better with a movie than popcorn...

Here's how I've been making it lately.

You need:
1 Paper Lunch Bag (find a pack of 50 or so at the $1 store)
2 Tablespoons Popcorn Kernels (bulk)

That's it.

Spoon kernels into bag. Fold over to close (at least 3 folds) and place in microwave. Nuke on high for 1 minute 50 seconds or so (time will vary microwave to microwave so it may take a time or two to learn yours - listening for popping slowing)

You can add a squirt of Pam non-stick spray and a sprinkle of salt to the bag before nuking I do that sometimes.

My favorite topping is a little spritz of Temecula Olive Oil Company Roasted Garlic Olive Oil, a sprinkle of Parmesan cheese & Italian seasoning. A tablespoon of Pesto sauce and a few peanuts are yummy and I love those Kernel Seasonings too. Here's a few other topping ideas.

Those of you that are long time blog readers know I love Jane Austen and Charlotte Brontë movies. I have every version of Pride & Prejudice, Emma, Persuasion, Jane Eyre made or so I thought. I spotted a 2006 Masterpiece Theater version of Jane Eyre I didn't own can you believe it ;) watched it yesterday (with popcorn of course.) Oh my gosh. Best version ever. I highly recommend it. If you have teenage girls they will love love love it too. Total Mom/Daughter afternoon. Make some popcorn ;)