Recipes and Food Brands



I want to try and help the post-op with safe recipes and food brands. I know that it is overwhelming to read labels and not be sure of what is safe to eat. Sugar is the hardest, it has so many names and can be hidden in foods.

These are foods that other post-ops have said are safe for them. That is NOT a gaurantee that it will be safe for you. Everyone is different in the way that their body absorbes the food. But this is a place to start.

If you have a recipe or a food that you would like to tell me about, please email me and I will be happy to add it!

Click Here To See The Food Brands


Recipes




Baked Apples Banana Smoothie Banana Oatmeal Pancakes Banana Whip Peanut Butter and Banana Shake
Tropical Fresh Fruit Salsa Pineapple and Yogurt Freeze Pork Tenderloin Breakfast Burrito Breakfast Casserole
Breakfast Cobbler Ham and Cheese Casserole Low-Fat Dill Dip Black Bean Salsa Hearty Crock Pot Soup Spicy Barbequed Chicken
Swiss Steak Supper Cheesy Chili Bake Parmesean Chicken Strips One Dish Chicken Jamaican Jerk Chicken
Herb Grilled Orange Chicken Chicken Burrito Soup Low-Fat Dill Dip Garlic Chicken Casserole Chicken Fajitas



Baked Apples
Ingredients:
apples, cinnamon, Splenda, Sugar-Free black cherry soda
Wash and core apples. Slit and peel 1/3 of the way down. Place apples in an oven-proof dish and pour soda over them. Sprinkle with cinnamon and sweetener. Bake at 375 degrees until apples are tender. Diet 7-up can be substituted if wanted. The carbonation cooks out.



Banana Smoothie
Ingredients:
1/2 banana; 2 tsp. vanilla; 4 oz banana non-fat yogurt; 4 oz. water or skim milk; 8 ice cubes; Sweetner of choice to taste.
Blend all incredients together until it comes out nice and thick. Great on a HOT day



Banana Oatmeal Pancakes
Ingredients:
1/2 c. whole wheat flour; 1/2 c. white flour; 1/2 c. uncooked oats; 1 tsp. baking powder; 1/2 tsp salt; 1 c. skim milk; 2 egg whites; 2 tbsp. canola oil; 1 ripe banana, mashed
Combine flour, oats, baking powder, and salt. Add milk, egg whites, and oil. Stir just until moistened. Fold in mashed banana. Let batter stand for 5 minutes. Heat lightly oiled griddle over medium-high heat. For each pancake, pour about 1/4 cup of batter onto the griddle. Turn when the tops are covered with bubbles and edges are slightly cooked
Serving size - 1; calories - 97; fat calories - 27; total fat - 2 g; saturated fat - 0 g; cholesterol - 1 mg; sodium - 156 mg; total carbohydrates - 15 g; dietary fiber - 1 g; protein - 3 g



Banana Whip Ingredients:
1 (4 oz. Size) pkg. Sugar Free Jello brand gelatin, any flavor, 3/4 Cups Boiling Water, 1/2 Cup Cold 2% Milk, Ice Cubes, 1 Med. Banana, sliced.
Combine gelatin and boiling water in a blender. Blend until dissolved, about 30 seconds. Add milk and ice cubes to make 1 1/4 cups. Stir in blender until partially melted. Add banana slices, blend until smooth



Peanut Butter and Banana Shake from Victoria Bowen
Ingredients:
1/2 cup skim milk, 1/2 large banana, 1T peanut butter(lowfat, low salt), 1 1/4 tps vanilla extract, 1/4 tps splenda ,pinch ground nutmeg
Blend until smooth in blender. Makes 1 shake. For thicker shake freeze banana and milk in ice cube trays.
172 calories, 9gr protein (add scoop of protein powder mix to up this), 24g carb, 4g fat, 2mg chol, 64mg sodium



Tropical Fresh Fruit Salsa
Ingredients:
1/2 med cantaloupe. 1/2 med honeydew. 2 pears. 2 apples. 1/2 pineapple. Dice all the fruit and toss in bowl. Add cilantro, green onion, jalapeņos, tabasco, and crushed red pepper flakes (for spicier salsa, add more tabasco). Refrigerate for one hour or more (the longer, the better).



Pineapple and Orange Yogurt Freeze
Ingredients:
1/4 cups fresh or drained canned pineapple chunks; 1/4 cup mandarin oranges, drained; 1/2 tsp. vanilla extract; 1/4 c. fat free sugar free yogurt; 1 scoop Pro Blend 55 Protein or your favorite; ice & water to taste and consistency.
In a food processor or blender, process pineapple, organges, and vanilla until smooth. Add yogurt and protein; process briefly - just enough to mix. Scrape down sides of bowl with a spatula; add ice and water; then blend again.



Pork Tenderloin
Ingredients:
1 pound pork tenderloin; 1 Tbsp Lemon Pepper; 2 Tbsp butter/margarine; 2 Tbsp lemon juice (fresh squeezed is best); 1 Tbsp Worcestershire Sauce; 1 tsp Dijon Mustard; 1 Tbsp minced fresh parsley.
Cut tenderloin into approximately 8 slices. Place each slice between 2 sheets of waxed paper and flatten to 1/2" thickness. Sprinkle pork with lemon pepper. Melt butter in skillet over medium heat; cook pork for 3-4 minutes per side or until no longer pink. Remove to serving platter and keep warm. To the pan juices add lemon juice, Worcestershire Sauce, and mustard. Heat thoroughly, stirring occasionally. Pour sauce over pork and sprinkle with parsley.
Per serving: calories - 198; fat - 10g; protein - 24g; carbohydrates - 2g.



Breakfast Burrito
Moisten 1 small flour tortilla with lightly dampened hands and soften it by holding it over a gas flame or brushing it across a medium high electric burner. Spread the center of the tortilla with 1 tablespoon drained and rinsed canned beans mashed to a paste with a little sour cream. Sprinkle it with a tablespoon of Mexican salsa verde and 1/2 cup (not packed) of monteray jack or cheddar cheese. Lightly scramble two or three eggs and spoon them across the center of the tortilla. Roll up the burrito like an egg roll closing off the ends and throw it in the microwave for about 20 seconds, just long enough to melt the ends.



Breakfast Casserole
Ingredients:
1 lb. bulk sausage. 8 eggs (substitute egg beaters). 8 slices of hard toasted bread (or croutons). 2 1/4 cups skim milk. 1 tsp. dry mustard. 1/2 tsp. salt. 1/2 cup shredded fat free cheddar cheese.
In large skillet, brown sausage; drain off fat. In medium mixing bowl, break and beat eggs; add cheese, milk. mustard and salt, mix thoroughly. Break bread into pieces (about crouton size). In 13x9 baking dish, layer bread, then sausage. Pour milk mixture over bread and sausage. Refrigerate overnight. To bake, preheat oven to 350 degrees and cook for 45 minutes. Cut into squares and serve warm.
Note: Bacon or ham can be substituted for sausage! Protein from sausage, eggs, skim milk and cheese.



Breakfast Cobbler
Ingredients:
4 medium apples, peeled, cored and sliced; 1/4 c. honey (optional); 1 tsp cinnamon; 2 T. margarine or butter; 2 c. low-fat granola.
Place apples in crockpot. Mix granola, honey, cinnamon, and butter. Stir this mixture in with the apples. Cook on low for 7-9 hours (overnight) or on high for 2-3 hours.



Ham and Egg Casserole
Ingredients:
9 eggs. 1 carton of sour cream. 1/3 c cooked chopped ham. 1 c grated cheese.
Softly scramble eggs, then pour in buttered casserole dish. Crumble chopped ham on top. Cover with sour cream and cheese. Refrigerate until ready to bake. Bake at 300° for 25 minutes, or until set.
May be prepared night before and baked before serving. Serves 6.



Low-Fat Dill Dip
Ingredients:
2 cups non-fat sour cream. 1 cup fat-free Miracle Whip. 1 tablespoon dill.
In a medium bowl, blend sour cream and mayonnaise together. Add dill weed, garlic powder, and season salt. Mix thoroughly. Add Worcestershire sauce to desired taste. Mix. Scoop out center of pumpernickel bread to resemble a bowl, reserving torn pieces of bread. Place dill dip in center of bread. Tear bread that was scooped out into bite-size pieces for dipping.
83.5 calories, .043g fat, 0mg cholesterol, 567mg sodium Yield: Serves 6-8



Black Bean Salsa
Ingredients:
1 can (16 oz.) black beans. 1 can (12 oz.) shoepeg (white) corn. 1/4 C. cilantro. 1/2 C. chopped green pepper. 1 medium purple onion, chopped. 3-4 medium tomatoes, chopped. 1 jalapeno pepper, chopped (discard seeds for mild, leave seeds for hot). 1 T. canola oil. Juice of one large lime. 1 tsp. salt. 1 tsp. garlic powder.
Drain and rinse black beans and shoepeg corn. Place in a large mixing bowl. Add cilantro, green pepper, purple onion, tomatoes and jalapeno pepper. Blend well. Drizzle the canola oil and lime juice over the top of mixture. Add salt and garlic powder and mix well. Cover and refrigerate for 2-3 hours. Serve with baked tortilla chips.
Nutrition information per serving: 41 calories, 7 gm carbohydrate, 2 gm protein, 0.8 gm fat, 0 mg. cholesterol Yield: 24 servings, 1/4 C. each



Hearty Crock Pot Soup from Victoria Bowen
1can chicken broth, 1 chopped onion, 1red bell pepper, 1can pinto beans, 1can corn (drained, 1can pork and beans, 1pkg chili seasoning mix, 2cans chopped tomatoes.
Add everything to crock pot and cook on low for 6 hrs.
Great for new post-ops as this counts as part of daily liquid intake.
1 cup = 88 calories, 13g protein, 3g fat.



Swiss Steak Supper
Ingredients:
1-1/2 lbs. boneless round steak; 1/2 tsp. seasoned salt; 7 new potatoes, cut in fourths; 1-1/2 c. baby carrots; 1/2 c. onions, sliced or chopped coarsely; 14-1/2 oz. can diced tomatoes with Italian spices; 1-1/2 c. beef gravy. Trim excess fat from beef. Cut beef into 6-8 "steaks". Sprinkle with seasoned salt. Cook in skillet with oil for about 8 minutes until brown. Layer potatoes, carrots, beef, and onion in crockpot. Mix tomatoes and gravy together. Spoon over mixture in crockpot. Cover and cook on low 7-9 hours until beef and vegetables are tender.
Nutrition based on 6 servings: Calories - 230; fat - 5g; saturated fat - 2g; cholesterol - 55; sodium - 590; fiber - 3.



Cheesy Chili Bake
Ingredients:
3 pounds ground beef. 1/2 pkg. Old El Paso chili seasoning mix. 1 cup water .1/2 cup chopped onion. 1 cup tomato puree. 1/4 cup green chili peppers. 3 cups shredded cheddar cheese. 1 tsp. ground red pepper . Brown ground beef with onions. Drain. Add in seasoning mix, ground red pepper, green chili peppers, tomato puree, and water. Let simmer about 15 minutes. Put in casserole dish, sprinkle cheese on top and bake at 400 degrees F. until cheese melts.



Parmesean Chicken Strips
Ingredients:
8-4oz boneless skinless chicken breast halves 1/4 c skim milk 1/4 c frozen egg substitute, thawed 2/3 c fine dry bread crumbs 1 c grated Parmesan 1 t dried leaf basil 3/4 t dried leaf thyme 1/2 t onion powder 1/4 t pepper. Preheat oven to 400°. Cut chicken breasts into strips. Combine skim milk and frozen egg substitute, beating well. In separate bowl, combine toasted breadcrumbs, Parmesan cheese, basil, thyme, onion powder, and pepper. Dip each chicken strip in liquid mixture and dredge in crumb mixture. Place on baking sheet coated in cooking spray and bake at 400° for 15-20 minutes or until golden brown.



One Dish Chicken
Ingredients:
1 pkg (6oz) Stove Top Stuffing for chicken; 1 can (10-3/4 oz) low fat cream of mushroom soup; 4 chicken breast halves; 1/3 cup light or fat free sour cream Mix stuffing with 1-2/3 cup water and set aside. Place chicken in 13x9 inch baking dish. Mix soup and sour cream; pour over chicken. Top with stuffing. Bake at 375 degrees, or until chicken is done.



Jamaican Jerk Chicken
Ingredients:
1/2 tsp. cinnamon 1/2 tsp. allspice 1/4 tsp. ginger 1/4 tsp. cloves 1/2 tsp. minced jalapeno chili pepper 4 spring onions, chopped 1 T. olive oil 4 chicken breasts. Blend spices, add onions and olive oil. Place in baggie with chicken and coat. Marinate overnight. Grill for 10 minutes.
180 calories, 7 gm fat - 4 Servings



Herb Grilled Orange Chicken
Ingredients:
Cook: 10 min. 2 garlic cloves, minced 3/4 tsp. orange peel, grated 1/4 tsp. fresh thyme, minced 1/4 tsp. fresh rosemary, minced freshly ground black pepper, to taste 1 lb. boneless chicken breasts, skin attached 1/3 cup fresh orange juice 1 Tbs. plus 1 tsp. vinegar 2 tsp. Worcestershire sauce.
Combine the first 5 ingredients in a small bowl to make the herb mixture.
Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over each breast when finished. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Mix together the orange juice, vinegar, and Worcestershire sauce in a small bowl. Grill the chicken breasts for 3-4 minutes on each side, turning once and basting with the orange juice mixture, until the chicken is cooked through. Remove the skin before eating.
Calories 154, fat 3.1g, 19% calories from fat, cholesterol 72mg, protein 26.6g, carbohydrates 3.6g, fiber 0.2g, sodium 88mg.



Chicken Burrito Soup
Ingredients:
2cups Healthy Request Chicken Broth(1-16oz can), 1cup water, 2 tps taco seasoning, 1/4 tps minced garlic, 1 tps parsley flakes, 1cup corn, 1/2 cup chopped red and green peppers, 1/2 cup chopped onion, 1cup diced cooked chicken breast(oz), 6oz red kidney beans drained, 1cup stewed chopped undrained tomatoes (8oz can), 1cup uncooked noodles
Mixed everything in large saucepan except noodles and bring to a boil. Stir in noodles. Lower heat, cover and simmmer for about 15min or until vegetables and noodles are tender, stirring occasionally.
Serves 4 (1 1/2 cups). Freezes well. 214 cal, 2g fat, 19g protein, 30g carb, 370 mg sod, 5g fib.



Chicken Cordon Bleu
Ingredients:
4 ea Boneless Chicken Breasts 4 ea Swiss Cheese slices, thin 1/2 t Salt, 1/4 T Allspice, 1/2 c Cracker crumbs, crushed, 2 T Water, 4 Ham slices, thin, 2 T Flour 1/4 T Pepper ,1 Egg, slightly beaten, 3 T Shortening. Wash and dry chicken breast, slit one side open to form a pocket for the ham and cheese. Place one slice of ham and one of the cheese into the pocket. Secure with wooden toothpicks. Mix salt, pepper, flour and allspice. Coat chicken with the mixture. Dip breasts into the beaten egg, and then into the cracker crumbs. Melt shortening in a large skillet (cast iron best) and brown the breasts. Reduce heat and add water, cover and cook until done, about 45 minutes. Remove the cover during the last 2 or 3 minutes to crisp the meat.



Garlic Chicken Casserole
Ingredients:
6 chicken thighs,(can substitute breasts) 3/4 tsp salt, 3/4 tsp white pepper, 20 cloves garlic, 3 c water,2 tbsp olive oil, 1/2 c chopped celery and leaves,1/2 c chopped fresh parsley 1/8 tsp thyme,1 c dry white wine, (Alcohol burns away in cooking process so no fear on liver!). Preheat oven to 375 degrees. Season chicken with 1/4 tsp salt and 1/4 tsp pepper. Separate cloves of garlic; drop unpeeled into boiling water for 1 minute. Drain and rinse under cold water, then peel. In a shallow 2-qt casserole, add oil, coating bottom of dish. Add garlic, celery, parsley, 1/2 tsp salt, 1/2 tsp pepper, and thyme. Add wine and stir. Add chicken, skin side down, and baste. Cover tightly; cook 35 minutes. Turn chicken, baste, and cook 40 minutes.



Chicken Fajitas
Ingredients:
Low fat Flour Tortillas, 1 Sm Onion, sliced into rings, 2 Cloves Garlic, minced, 1 Med Green/Sweet Red Pepper cut into Wrap tortillas in foil. Place in 300 deg F. oven for 10-12 minutes or till heated through. Meanwhile, spray a large skillet with Pam. Add onion and garlic; stir-fry for 2 minutes. Add red or green pepper; stir-fry for 1-2 minutes more or until veggies are tender crisp. Remove from skillet. Add oil to skillet. Add chicken; stir-fry 3-5 minutes or till chicken is tender and no longer pink. Return veggies to skillet. Add salsa. Cook and stir till heated through. To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt and sprinkle with green onion. Roll up tortillas and serve.
297 calories, 24 g protein, 33 g carbohydrates, 7 g fat, 55 mg cholesterol, 197 mg sodium, 373 mg potassium.



Spicy Barbequed Chicken
Ingredients:
1/2 cup cider vinegar, 1 tablespoon Worcestershire sauce, 1 tablesonn prepared mustard, 1 traspoon paprika, 1/2 teaspoon pepper, 1/4 teaspoon celery seed, 1/4 teaspoon bottled hot pepper sauce, 1/8 teaspoon salt, 2 pounds meaty chicken pieces(breasts, thighs & drumsticks), skinned.
For sauce, in a small saucepan combine vinegar, worcestershire sauce, mustard, paprika, pepper, celery seed,hot pepper sauce, & salt. Bring to a boil;reduce heat. Simmer 5 min, stirring to dissolve mustard.
Brush chicken pieces with sauce. Grill chicken pieces, bone side up, on an uncovered grill directly over medium-hot coals for 20 min. turn and grill 15-25 min. more or till no longer pink, brushing frequently with sauce.
152 calories, 22 g protein, 2 g carbohydrate, 6 g fat, 67 mg cholesterol, 168 mg sodium, 219 mg potassium.


Food Brands




Pasta Sauce



Barilla
(1/2 a cup has 80 cal., 2.5 grams of
fat, 560 mg. sodium. Sugar is the 6th ingredient.)


Juice


Juicy Juice 100% Juice
Sugar Free Country Time lemonade


Treats


Sweet and Low Syrup
Popsicle brand Sugar Free Fudge Bars
Reduced-Fat Cheez-It's
Sugar Free Jello Pudding
Sugar Free Jello Gelatin


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