Remember the Pouch Test Diet?

Kaye Bailey's email this week shows some great recipes for the 5 day pouch test diet, but some good recipes even if you aren't doing the 5-day thing! Little long, but good. Hugs to all - Barbara 5 day Pouch Test Recipes Days 1 & 2: Liquids Day 3: Soft Protein Day 4: Firm Protein Day 5: Solid Protein Days 1 & 2: Liquids Mocha Smoothie by Andie Jamari Page 6 Ingredients: 1/2 cup decaffeinated coffee 1/2 cup skim milk 2 Tablespoons vanilla or unflavored protein powder 1 Tablespoon cocoa 4 teaspoons Splenda (or sweetener of your choice) 5 ice cubes Directions: Place all ingredients in blender container, cover and blend until smooth. Serve immediately. Serves one. Per serving: 110 calories, 15 grams protein, 11 grams carbohydrate and a trace of fat. Pina Colada Protein Shake by BamaGal Page 6 Ingredients: 1 cup water 2 packets Splenda 2 scoops vanilla protein powder 8 ice cubes 1 teaspoon pineapple extract 1/2 teaspoon coconut extract Mix all ingredients in a blender until smooth and creamy. Recipe Note: protein count will vary depending upon the brand of protein powder used. Please consult product label for nutritional information. Unjury Hi-Protein Pudding by Andie Jamari Page 47 Ingredients: 1 (4 servings per package) package Jell-O sugar-free instant pudding, any flavor 2 cups fat free milk 2 scoops Unjury unflavored protein powder Directions: Measure 2 cups of cold fat free milk and add two scoops of unflavored Unjury. Shake or stir until Unjury is completely dissolved into milk. Place the sugar free pudding mix in a medium bowl and slowly whisk in milk mixture. Whis****il smooth. Cover and chill. Serves 4. Each 1/4 cup serving has 14 grams protein. -------------------------------------------------------------------------------- Track your nutritional intake with the free downloadable LAWLS Vitamin, Nutrition and Fitness Minder Day 3: Soft Protein Read the Pouch Test Discussion in the Neighborhood Newbie Coddled Egg for One by BamaGal Page 17 Ingredients: 4 cups water 1/4 teaspoon salt 1 large egg Directions: Bring water to full boil in saucepan over high heat. Add salt and stir. Carefully crack egg and add to water. Remove pan from heat. Cover and let sit for 6 minutes. Contributor's note: Coddled eggs are what helped me get through the newbie stage. My tender pouch tolerated them much better than scrambled. Serves 1. Per serving: 66 calories, 5 grams protein, 4 grams fat (1 saturated) and 1 gram carbohydrate. Turkey Bacon and Egg oven Omelet by Galelynn Neal Page 22 Ingredients: 12 slices of turkey bacon 6 slices of fat free American cheese 8 eggs 1 cup 1% milk cooking spray Directions: Cut cheese slices into halves, arrange in bottom of a lightly sprayed 9-inch pie pan. Beat together eggs and milk, in medium bowl. Add 6 slices of cooked chopped bacon. Pour egg mixture over cheese and bake in pre-heated 350F degree oven for 30 minutes. Remove omelet from oven and top with remaining 6 slices of cooked crumbled bacon. Cook for 10 minutes longer. Let omelet stand 5 minutes before cutting. Contributor's note: I microwave my bacon to make it crispy. If you don't like turkey bacon regular will work, bu****ch out for extra fat content. Serves 6. Per serving: 203 calories, 18 grams protein, 6 grams carbohydrate and 12 grams of fat (4 saturated). Parmesan Tuna Patties by BamaGal Page 29 Ingredients: 1 (6 3/4-oz) can albacore tuna 1 tablespoon mayonnaise 1 large egg 2 tablespoons Parmesan cheese 2 tablespoons ground flaxmeal 1 dash garlic powder 1 dash onion powder 1 dash salt Directions: Drain tuna. Blend all ingredients in a medium size bowl and form into patties. Fry in oil (I use olive oil, but you may use cooking spray****il brown on edges. Turn. Fry until done. Contributor's Note: These are VERY GOOD and creamy! Takes away the "fishy" flavor of the tuna. Fry up extras to refrigerate for snacks or quick lunches later. Editor's Note: Flaxmeal, made of ground flaxseed, is rich in omega-3 fatty acids which appear to help lower the risk of heart disease. Flaxseed adds a mild nutty flavor to foods and should be included regularly in a healthy diet. Weight loss surgery patients should use ground flaxmeal rather than flaxseed for digestibility reasons. Recipe serves four. Per serving: 284 calories, 32 grams protein, 15 grams fat (3 saturated) and 4 grams carbohydrate. Baked Tilapia by Kim Stover Page 98 Ingredients: 2 (4-oz) tilapia filets 1 egg white 1 teaspoon Old Bay Seasoning 2 tablespoons Italian seasoned breadcrumbs, divided 2 (1-oz) slices low fat Swiss cheese cooking spray Directions: Preheat oven to 375 degrees (F). Rinse fish and pat dry. Beat the egg white with the Old Bay Seasoning. Coat the filet in the seasoned egg. Sprinkle half a tablespoon of breadcrumbs on one side of the filet. Lay the filet, crumb side down, on a baking sheet that has been lined with foil and coated with cooking spray. Place a slice of cheese on top of the filet and sprinkle the remaining half-tablespoon of breadcrumbs on top of the fish. Repeat with the other filet. Spray the tops of the fish with more cooking spray, but be careful not to blast the bread crumbs all over with the gust of air! Bake for 20 minutes. This is one of my favorites! Serves two. Per serving: 235 calories, 31 grams protein, 9 grams fat (5 saturated) 6 grams carbohydrate and a trace of dietary fiber. -------------------------------------------------------------------------------- New Weight Loss Surgery Videos: See what bariatric experts and patients have to say: Weight-Loss Surgery with Fewer Scars and Less Pain Obesity and Diabetes: A Strong Connection Four Fast Facts to Determine if You're a Candidate for WLS Day 4: Firm Protein Baked Halibut with Herbs - Recipe of the Week page 98 Ingredients: 2 6-oz halibut steaks or fillets 1/4 cup dry white wine or low sodium chicken stock 1 lemon, zested and juiced 3 medium cloves garlic, pressed 2 tablespoons capers 2 tablespoons chopped fresh parsley 1 tablespoons chopped fresh tarragon 1 tablespoons chopped fresh chives salt and pepper to taste Directions: Preheat oven to 450. Place the fish in a baking dish just large enough to hold them, and add remaining ingredients. Cover, and bake until done, about 15 minutes; don't overcook. Serve at once, pouring the pan juices over the fish. Halibut is 40 calories per ounce and 7 grams of protein per ounce. It is rich in tryptophan, selenium, vitamin B3 (niacin), phosphorus and magnesium. Herbed Scallops by Beth Omicioli "BuffyCT" Page 120 Ingredients: 5 oz. scallops 1/2 clove minced garlic 1/2 tablespoon butter or margarine 2 tablespoons minced onion 1 scallion minced 1 teaspoon minced fresh parsley 1 tablespoon lemon juice salt and pepper to taste pinch dried tarragon Directions: Saute onion, garlic and scallion in butter. Add scallops, salt and pepper. Add herbs. Cook 5 minutes or until scallops are opaque. Do not over cook. Add lemon juice. Serve warm. Enjoy! Serves two. Per serving: 88 calories, 12 grams protein, 3 grams fat (2 saturated) and 2 grams carbohydrate. Mediterranean Turkey Patties by Lucinda Page 128 Ingredients: 2 1/4 lbs. ground turkey 1/2 cup finely minced yellow onion 3 tablespoons fresh minced cilantro 1 large clove garlic, minced 4 teaspoons ground cumin 2 teaspoons ground coriander 1 teaspoon coarse salt 1 teaspoon freshly ground pepper 1/2 teaspoon cayenne pepper 1/4 teaspoon ground allspice 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger 2 tablespoons extra virgin olive oil Combine all ingredients, except olive oil, in a large bowl until well blended (can be refrigerated in a covered container for several hours or overnight). Form the turkey mixture into 6 patties. Heat a large skillet over medium-high heat. Add the olive oil and swirl the pan to coat the bottom evenly. Add the turkey patties and saute for 4-5 minutes on each side. To serve, place a turkey patty on each of six dinner plates and top with a dollop of Greek Yogurt and Cucumber Dip, if desired. Serves six. Per serving: 298 calories, 30 grams protein, 19 grams fat (4 saturated) and 1 gram carbohydrate. Day 5: Solid Protein Easy Lemon Chicken by Beth Omicioli "BuffyCT" Page 114 Ingredients: 2 chicken breasts, halved 1/2 cup white wine cooking spray 1 whole lemon, juiced 2 tablespoons butter or margarine 2 tablespoons flour 1 teaspoon lemon pepper seasoning lemon slices for garnish Directions: Spray a large skillet with cooking spray. Add chicken to pan. Add wine, lemon juice and lemon pepper and cook over medium high heat until chicken is no longer pink in the center. Remove chicken from pan and keep warm under foil. Add butter and flour to juices in pan and cook on high 2 minutes, stirring constantly. Serve chicken with sauce. Garnish with lemon slices. Enjoy! Serves four. Per serving: 150 calories, 14 grams protein, 7 grams fat and 3 grams carbohydrate. Italian Stuffed Chicken by Andie Jamari Page 121 Ingredients: 1 medium chicken breast, boneless, skinless 1/4 cup Italian salad dressing, fat free 1/2 cup bread crumbs, Italian style 2 pieces mozzarella string cheese, low fat olive oil flavored cooking spray Directions: Flatten chicken breast and dip into Italian salad dressing, coating thoroughly. Dredge chicken in breadcrumbs. Roll the chicken breast around one or two pieces of string cheese. Place in an ovenproof casserole dish coated with cooking spray. Drizzle olive oil over the top of the chicken. Bake in a preheated 350F degree oven for 30-40 minutes. Contributor's Note: You can vary this recipe according to your own taste. Marinate the chicken for about an hour if you want a spicier Italian taste. Or add a slice of ham before rolling up the chicken. Add some basil pesto or red pepper spread. Or change the type of cheese. Make it your own personal creation. A serving, 1/2 of the breast, is 416 calories, 38 grams protein, 11 grams carbohydrate and 23 grams fat. What's Cooking in the Neighborhood? Florentine Steak by Kaye Bailey Page 116 I like to use T-Bone steak for this recipe but any thick-cut of beef will work nicely. Plan ahead as the marinating time is quite long. One large (16-ounce) steak serves four. Ingredients: 1 large T-bone steak (16-ounces or larger) 8 tablespoons extra virgin olive oil 4-5 fresh rosemary sprigs 3 garlic cloves, crushed sea salt and freshly ground black pepper Directions: Place the steak in a shallow dish. Mix together the olive oil, rosemary and garlic and season with salt and pepper. Pour over the steak, cover and let stand in the refrigerator to marinate for 24-48 hours turning occasionally. Remove steak from refrigerator 30 minutes prior to cooking. Heat grill or broiler until it is very hot. Grill the meat to taste turning to cook the steak evenly on both sides. Remove from grill and allow to rest 6-10 minutes. Drizzle steak with a little balsamic vinegar and olive oil. Slice steak crosswise in thin strips to serve. A 3-ounce serving of beef T-bone steak has 161 calories, 22 grams protein, 7.4 grams fat and no sugar or carbohydrate. Parmesan Baked Fish, Recipe of the Week page 130 Ingredients: 4 each: 4-ounce fresh or frozen skinless salmon or other firm fish fillets, 3/4 to 1" thick 1/4 cup low-fat mayonnaise or salad dressing 2 tablespoons grated Parmesan cheese 1 tablespoon snipped fresh chives or sliced green onion 1 teaspoon Worcestershire sauce Directions: Thaw fish, if frozen. In a small bowl stir together mayonnaise, Parmesan cheese, chives and Worcestershire sauce. Set aside. Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels. Place fish in a greased 2-quart square or rectangular baking dish. Tuck under any thin edges. Spread mayonnaise mixture evenly over fish. Bake, uncovered, in 450-degree oven for 12 to 15 minutes or until fish flakes easily when tested with a fork. Nutrition: 302 calories. 22 grams fat (4 grams saturated). 25 grams protein, 0 carbs. This mayonnaise-Parmesan topping is great on baked chicken too! Bake boneless-skinless chicken pieces 25 minutes, remove from oven and spread with mayonnaise mixture, return to oven to bake 15-minutes longer. Delicious!

WOW, that is a whole lotta information!

i don't even own any protein powder