Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Yesterday's delicious mostly leftovers menu...

Breakfast: Hope everyone had a great Thanksgiving. I was probably still a little full from our Thanksgiving feast because I didn't really feel like a regular breakfast so I just made a protein shake. This shake is one of my favorites. Chocolate Mint with a little espresso kick to get you going. Better than anything at a coffeehouse and better for you too!

Shelly's Chocolate Mint Espresso Protein Shake

8 oz. Milk (any)
1 packet Celebrate Vitamins Chocolate Mint Protein 20 Protein Powder
1/2 tube Instant Espresso Coffee Powder (I used Café Bustelo Instant Coffee Single Serve Packets)
a few cubes of ice

Blend on high. I topped it with a little squirt of Homemade, No Sugar Added Whipped Cream and a sprinkle more of espresso powder.

More Eggface Protein Shake and Smoothie Recipes

Lunch: Another warm day in Southern California (we're breaking records in this neck of the woods, global warming is real) so I made the most of it and put a few tidbits leftover from Thanksgiving in my bento box and took off on a walk to eat lunch at the lake nearby my house. I'm still not 100% better from the creeping crud that invaded my body this month. I'll randomly go into coughing attacks still and my lungs feel like I'm not getting enough air so I was glad to sit down for a while, people watch and eat lunch before heading back home.

Pink Box (top left): Veggie and Cheese Skewers (Olives, Tomatoes, Cheesestick hunks, Pickles, Cucumbers)
Green Box (top right): Dill Pickle Cashews
Blue Box (bottom left): Hard Cooked with Everything Bagel Seasoning (Trader Joe's or Bagel Spice Online)
Orange Box (bottom right): New Quest Birthday Cake Protein Bar turned into "Cookies"

More Bento Box lunches, FAQ's and an Online Source for them
My Bento Pinterest Page (Tons of Lunch Ideas)

Dinner: I think I like leftovers better than Thanksgiving dinner... probably because most of the work is done. I actually made this at 3 AM. I'm an insomniac and the choices at 3 AM are infomercials or making casseroles. It was nice having dinner done... all I had to do is heat it up when we were ready.

Shelly's Sweet Potato topped Turkey Shepherd's Pie

2 Sweet Potatoes, cooked, peeled, mashed
1 Tablespoon Butter
dash Salt
1 Yellow Onion, diced
8-10 Mushrooms, sliced
1 cup Cooked Veggies (any)
1 cup Cooked Turkey, chopped
1/2 teaspoon Poultry Seasoning
1/4 teaspoon Thyme
1/2 to 3/4 cup Leftover Gravy (or*)

* 1/2 to 3/4 cup Chicken Broth
* 1 Tablespoon Butter
* 3 Tablespoons Spelt Flour

Cook sweet potatoes (I nuked them for 12 minutes with a few slits in them), peel and mash with dash salt and 1 Tablespoon of butter. Set aside.

Saute onion and mushrooms until golden. Add veggies, turkey, and seasoning. If you have leftover gravy add 1/2-3/4 of a cup. If not, move mixture off to the side and in one side of the pan add butter and flour and cook until melted. Add chicken broth, stir and cook until thickened. Stir to combine and coat everything with gravy. Pour into a Pyrex dish and top with mashed sweet potato. Bake at 350 for 30 minutes.

More Recipes and Ideas for Thanksgiving (or Christmas) Leftovers

Snacks: Coffee, Tea, a Cutie Mandarin, and another Birthday Cake Protein Cookie.

More Post Weight Loss Surgery Menus

P.S. A winner was announced in my latest Instagram Giveaway. Not a winner this time? No worries, December is going to be a fun month. Keep checking back!

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Here's yesterday's menu including a couple of fun new supermarket finds...

Breakfast: Well I took my last dose of antibiotics yesterday for this upper respiratory crud and honestly I hope it continues to work for several days after like the doctor's claim... though I always wonder how a malabsorptive bariatric surgery procedure plays into that. That's the double-edged sword of a malabsorptive procedure, it's nice to know you are not absorbing as much fat, carbs, calories from foods but not so much when it's nutrients, vitamins or medication. I'm getting there... I feel about 75% but I would reeeeeeally like to have my energy back and a few cough-free days.

I don't usually buy flavored yogurts. I tend to just add fun stuff to plain but I spotted this Dannon Lite & Fit Greek Caramel Apple Pie at Target the other day and tossed it in the cart. Ohhh it's yummy. Not sure if it's a limited Fall flavor but be on the lookout for it. It would be delicious in my Cinnamon Apple Walnut Salad.

I also had a Mini Protein Muffin. We had a game night and I made some Pineapple Upside Down Mini Protein Muffins.

Shelly's Pineapple Upside Down Mini Protein Muffins

1 Egg, beaten
3 Tablespoons Milk
2 Tablespoons Sugar-Free Torani Syrup (any flavor SF Caramel, Vanilla, Brown Sugar Cinnamon)
1 Tablespoon Canola Oil
3 Tablespoons Multigrain Pancake Mix, dry
2 Tablespoons Almond Flour
1 Tablespoon Sugar-Free Vanilla Pudding Mix, dry
1/4 cup Premier Protein Vanilla 100% Whey Protein Powder
Pinch salt
1 Pineapple Tidbits (100% juice) Fruit Cup, drained well
6 Cherries, cut in half
Chopped Pecans for top

Mix egg, milk, syrup, and oil (applesauce or cottage cheese can sub for oil but 1 T divided between 12 muffins is really not a lot) and combine thoroughly. In a separate bowl, mix pancake mix, almond flour, pudding mix, protein powder, and salt. Tip dry into wet and stir till combined.

Spoon a little batter in each non-stick mini muffin pan opening that has been sprayed with non-stick cooking spray. Place 3-4 pineapple tidbit pieces on the batter and pour the remainder of the batter on top and I topped each with a few chopped pecans and a 1/2 of a cherry. Bake at 350 for 13-14 minutes. Edges will be golden, tops dry.

More Eggface Breakfast Recipes and Ideas

Lunch: The second find were these 4" Mission Mini "Street Taco" Corn Tortillas. Tortillas (whole wheat or corn are about the only "bread" like item I eat) and these mini street tacos are only 100 calories for 3 tortillas. 1-2 is a great portion for me with whatever filling I make. This time I sauteed ground beef and onions which I seasoned with taco seasoning and topped them with lettuce, cilantro, guacamole, salsa, cheese, and plain Greek yogurt.

I bake the tortillas to make them sort of Tostada like and crunchy.  To make the Baked Taco Tostadas: Spray a 6-cup standard-size muffin tin with non-stick spray and place one of the corn tortillas in each section. If they are not pliable nuke them for 20 seconds in a wet paper towel and they will get bendy. I like to spray the tops lightly with non-stick spray and sprinkle with salt and chili powder.

Bake in a 400-degree oven for 15 minutes or until golden and crisp. Let cool for a few minutes and fill with taco fillings. They are great with my Crockpot Carnitas too.

More Eggface Healthy Mexican Recipes

Dinner: Finally, remember a few months back when I shared about those Real Good Chicken Crust Pizzas. They have Three Cheese, Pepperoni, and The Supreme (Italian Sausage & Veggies) and now they have a few of Breakfast Pizzas (Pepperoni, Sausage, and Bacon) I tried the bacon. It was a tasty protein-packed breakfast (or in my case breakfast for dinner) though I think I will stick to the traditional flavors. I missed the tomato sauce which gives it that pizza taste, the breakfast versions have a cheese sauce. If you give them a try, let me know what you think.

Ohh I did notice they now carry 2 slice personal pizzas too which are awesome for us bariatric surgery post-ops especially. 2 slices are plenty with the dense chicken & Parmesan crust. They are great to have in the freezer when you are jonesing for pizza but want to limit the carbs or need a meal for one when everyone in the family is out and about. Where to find: They have a product locator on their website to see what stores in your area are carrying them or you can order direct from the company online (P.S. Feel free to use my affiliate coupon code: eggface to score 10% off your order.)

Snacks: Too much coffee, I've been drinking a lot of tea too (I love my Gooseneck Electric Kettle, it's so vintage looking) and another protein mini muffin.

More Post Weight Loss Surgery Menus

P.S. If you follow me on Instagram. Check out the great giveaway I have going on (ends 11/24/17) Lots of items that have made me feel better in the past couple of weeks and if you are the lucky winner you will get to try all the new flavors of Celebrate Vitamins Calcium Citrate & D3 chews they just debuted.

A post shared by Michelle Vicari (@theworldaccordingtoeggface) on Nov 17, 2017 at 3:05pm PST

I tried them all when I was in Washington DC at ObesityWeek at the beginning of the month. They are soooo good. I can't really say which is my favorite one day it's Cherry, one day it's Strawberry Banana Cream, but Watermelon and Cafe Mocha come in close behind. LOL Forget Starburst, I've got my Celebrate Vitamins Calcium & D3 Chews. Head over to my IG to enter to win.

Healthy Thanksgiving Recipes: Appetizers, Sides & Desserts

Are you in charge of bringing an appetizer, side dish or dessert to Thanksgiving dinner? Consider bringing one of these fun, healthy (and bariatric surgery friendly) recipes. You will be sure to have something to go with that protein-packed turkey and I promise your non-op family and friends will enjoy them too.

Appetizers - Something for those asking, "Is it ready, yet?" every five minutes.

Deviled Eggs - So many variations, here are a few of my favorites from the blog. You could make 2 different types so you'd be sure to please everyone. 12 eggs ($1.50 or so) make 24 deviled eggs so it's a reasonable appetizer for a crowd.

Cucumbers and Dip - Sliced Cucumbers are my go-to post- Bariatric Surgery cracker option. They are super low in calories, give you the crunch factor and hydrating as they are mostly water. Pair them with a protein-packed, lower fat dip. Take plain Greek Yogurt and mix in a dollop of store-bought Pesto Sauce (pictured) or any flavor of store-bought Hummus to taste or fresh or dried herbs are great too. I sprinkled the cucumbers with Bagel Spice. Spoon the dip into a hollowed out bell pepper and you have no clean-up too.

Shrimp and Guacamole or Cocktail Sauce - Cooked shrimp in fancy glasses with a dollop of guacamole or cocktail sauce (watch the sugars on the sauce, you can also do half cocktail sauce, half salsa to help that.) Don't want to cook this is one of the easiest. Buy pre-cooked (Costco, most Seafood sections) and store-bought sauces.

More Eggface Healthy Holiday Appetizers

Side Dishes - My favorite part of Thanksgiving is, was, and always will be the side dishes. The turkey is great but the sides make the meal.

Shelly's Loaded Mashed Cauliflower 

1 head of Cauliflower, medium size, cut into florets and parboiled
1/2 cup Plain Greek Yogurt
1/2 cup Shredded Cheese (I used a Colby Jack blend), divided use
3-4 Green Onions, diced, divided use
4 slices of Cooked Bacon, chopped, divided use
1/2 teaspoon Garlic Powder
1/2 teaspoon Onion Powder
1/4 teaspoon Dried Parsley
Salt to taste
a few twists of Black Pepper

Boil cauliflower in salted water till fork tender. Drain and set aside. Mash with a potato masher (or for smoother consistency whiz in a food processor.) Add yogurt, cheese, seasonings, and a little more than half of the cheese, bacon, and green onions, saving remainder for the top. Mix well. Spoon into a Pyrex casserole dish. Top with remaining shredded cheese, chopped onions and bacon. Bake at 350 for 30 minutes.

Shelly's Roasted Brussel Sprouts

Shelly's Sauteed Mushrooms and Parmesan - Simply sauteed crimini mushrooms with a pinch of thyme and sprinkle of Parmesan Cheese.

Shelly's Hummus and Parmesan Crusted Roasted Cauliflower

1 head of Cauliflower, medium size, cut into florets
1 Tablespoon Olive Oil
Kosher salt
1/3 cup Hummus (any flavor)
1/4 cup Parmesan Cheese, grated

Preheat oven to 425. Place cauliflower florets on a baking sheet and drizzle with olive oil and sprinkle with Kosher Salt. Roast for 20 minutes. Remove from oven (keep the oven on) and place partially roasted cauliflower florets in a bowl, toss with the hummus and Parmesan until evenly coated. Arrange in a single layer back onto baking sheet and continue to roast for 15-20 minutes more until golden brown.

Shelly's Cheesy Spaghetti Squash & Broccoli Casserole

1 medium-size Spaghetti Squash
1 (10 oz.) package Frozen Broccoli Cuts in Cheese Sauce, cooked
1 (10.5 oz.) can Broccoli Cheese Condensed Soup
1/2 teaspoon Onion Powder
1/2 teaspoon Chives
1/2 teaspoon Garlic Powder
a few twists of Black Pepper
Top with crushed Cheese Whisps (any flavor) or Durkee Onions

Cut squash in half lengthwise; scoop out seeds. Place with cut side down in a baking dish; add 1/2 cup water, microwave 14 minutes till easily pierced with a fork. Discard water. Allow to cool slightly and using a fork remove shreds of both sides.

Cook frozen broccoli according to package instruction, chop any larger pieces. Mix squash shreds and broccoli with all other ingredients (except crunchy cheese) till well combined. Pour into a Pyrex casserole dish. Top with crunchy cheese Whisps. I used a combo of Parmesan and Asiago & Pepper Jack flavors. Bake at 350 for 30 minutes.

Shelly's Mashed Cauliflower with Ricotta, Roasted Garlic and Chives

1 head of Cauliflower, medium size, cut into florets and parboiled
1/2 cup Ricotta Cheese
1 Tablespoon Butter (can omit if watching fat)
1/2 teaspoon Salt
a few twists of Black Pepper
1/2 head of Roasted Garlic
2-3 Tablespoons Chopped Fresh Chives, divided use

How to Roast Garlic: Using a knife, cut off 1/4 to a 1/2 inch of the top of cloves, exposing the individual cloves of garlic. Place the garlic heads in a muffin pan or garlic roaster. I love my garlic roaster. Drizzle a couple teaspoons of olive oil over each head. Sprinkle with kosher salt. If you aren't using a garlic roaster: cover with aluminum foil. Bake at 325 for 45 minutes or so (take the lid off for the last 15 minutes), it's done when the cloves feel soft when a knife is inserted. Stores several days in the fridge.

Boil cauliflower in salted water till fork tender. Drain and set aside. Mash with a potato masher (or for smoother consistency whiz in a food processor.) Mix in ricotta, butter, seasonings, roasted garlic, and chives. Saving a few chives for the top.

Shelly's Roasted Butternut Squash "Stuffing Muffins" I dream about these little suckers.

Desserts - Something sweet to end the day.

Shelly's Crustless Sweet Potato Pie

Shelly's Festive Fall Protein Pudding Parfaits

Shelly's Pumpkin Protein Souffles

Hope these give you some ideas and inspiration to make your Thanksgiving menu a little healthier without sacrificing flavor. 

More Eggface Thanksgiving Recipes and Ideas

Happy Thanksgiving!

Dinner Recipes: "Everything and the Kitchen Sink" Grandma Soup

I love to travel but it seems like every time I get back from a trip I get sick. Maybe it's the germy, stale, plane air or just the change of weather (living in Southern California has made me a weather wimp.) The prescription for feeling crummy is a steaming hot bowl of old-school soup like my Sicilian Nonna would have made. Basically, it's contents of the veggie drawer cooked in a pot... and don't worry if you don't have one of the ingredients, just toss in something else. Don't have cannellini beans use kidney beans or chickpeas. No mushroom broth use beef or chicken. You can't go wrong really. Hence the name...

Shelly's "Everything and the Kitchen Sink" Grandma Soup

1/2 pound Ground Beef (or Turkey), crumbled, browned
1 Yellow Onion, diced
6-8 Crimini Mushrooms, sliced
2 medium Zucchini, sliced
1 large Carrot, sliced
2 cups Kale/Sprout Salad Mix (or Baby Spinach)
1/2 a (15 oz.) can Cannellini Beans, rinsed and drained
1 Tablespoon Garlic, Pureed
1/2 teaspoon Oregano
1/2 teaspoon Onion Powder
1/2 teaspoon Salt
a few twists of Black Pepper
1 (32 oz.) Box Mushroom Broth
Optional: Shredded Italian Cheese for sprinkling on top

Saute onions and mushrooms till golden. Add all remaining ingredients and cooked ground meat to the pot. Cover with broth. Simmer on low for 50 minutes with the lid on.

You can make this the day before, in fact, like most soups, it tastes even better heated up the next day when all the ingredients get a chance to love on one another overnight. Allow to cool to room temp on the stove and place the pot in the fridge. I serve it with a sprinkle of shredded Italian cheese.

Yum, this was just what doctor Nonna ordered. 

More Eggface Favorite Soups:

National Soup Month Recipe Round-Up 

San Antonio Marriott Rivercenter World Famous Tortilla Soup

Shelly's Chicken Zucchini Zoodle Noodle Soup

Shelly's Senate Bean Soup

Shelly's Muffaletta Soup

Post Weight Loss Surgery Menus: A day in my pouch

My yesterday in post weight loss surgery eating and a little wrap-up from my Washington DC trip this past week...

Breakfast: I had to stop at the Farmer's Market and the store this AM to pick up a few things. I have been in Washington DC for National Obesity Care Week and ObesityWeek and the cupboards were a little bare. I was a little early so I stopped at Starbucks and had those Sous Vide Egg White Bites for breakfast. Love these suckers. I am so tempted to get a Sous Vide gadget (Dear Santa) just to make variations of these at home.

Eggface Starbucks Post Weight Loss Surgery Survival Guide

ObesityWeek (OW) was great. At the beginning of the year, I will begin my term as Chair of the Obesity Action Coalition (OAC) and attending OW2017 was an opportunity to meet some of the people and groups that OAC works closest with, as well as some potential new groups. Truly the best part about attending was seeing all the people that care about obesity and those affected by it. Wonderful doctors, nurses, dietitians, psychologists, advocates and others... fighting against bias, fighting for access to care, and educating themselves so they can be the best for their patients.

We held our first OAC Tweet Chat on the topic of Weight Bias so be sure to read the Storify of that and the rest of the week's activities.

I got my first taste of Fall in DC and I think I brought a little home because as I look at the weather app on my phone it looks like 70's for as far as I can scroll! Yes! FINALLY!

Lunch: I'm so excited to finally have Fall weather. I have a list of recipe ideas I want to try and now that I don't have to worry about heating up the house (this was the LONGEST SUMMER EVER) I can start trying them out. Today's decision was made when I saw Peppers 3 for $1 at the market. I had one with a little sliced avocado on the side. They would also be great with a green salad or a breakfast for dinner idea with scrambled egg or just on their own.

Shelly's Beef & Bean Stuffed Peppers

3 Bell Peppers, cleaned and halved
1/3 pound Ground Beef (or Turkey)
1 Yellow Onion, diced
1 Tablespoon Garlic, Pureed
1/2 a (15 oz.) can Cannellini Beans, rinsed and drained
1/2 teaspoon Oregano
1/2 teaspoon Salt
a few twists of Black Pepper
1/4 cup Parmesan Cheese, shredded
6 slices of Swiss Cheese

Place pepper halves on a microwave-safe plate with 1/4 cup water and nuke for 6 minutes. Drain and place open side up in a Pyrex baking dish that has been sprayed with non-stick spray.

Preheat oven to 400. Saute beef till no pink is seen. Remove from pan. Set aside. Saute onion till golden. Add garlic cook 1 minute. Add rinsed and drained beans. Add cooked beef to pan and stir till well combined. Add oregano, salt, and pepper. Fill semi-cooked pepper halves. Top with Parmesan and slice of Swiss Cheese. Bake for 30 minutes at 400. Place under the broiler for 2-3 minutes till top is golden and bubbly.

More Eggface Stuffed Pepper Recipes

Dinner: I did a little meal prep for the week... I made a batch of my Egg Foo Young Bites and snatched a couple for dinner with some steamed Edamame.

Eggface Healthy Asian-Inspired Dinners

Snacks: Too much coffee and a little hunk of a Red Velvet Powercrunch Bar. I like to keep something like this when you feel like a little something sweet just put the remainder of the bar in a snack sized baggie and toss in the freezer. I get 3-4 servings from one bar.

More Eggface Sweet and Savory Snacks
More Post Bariatric Surgery Menus