Sunday, August 27, 2023

My Favorite Recipes and Meals

 In my previous blog, I told my story of How I Lost 100 Pounds. I mentioned some of my go-to MEALS.

This post will provide my go-to Recipes. Some are links to recipes I've saved on PINTEREST. Some are recipes I've developed.  I don't like to cook or spend hours planning meals so these are simple and taste good. Enjoy!

BREAKFAST:

My Oatmeal Breakfast includes one cup skim milk for my coffee

Most mornings this is my breakfast. I made the FULL size portion until I got under 200 pounds and found the MEDIUM portion was sufficient

1. MY OATMEAL

                               FULL                    MEDIUM

Whole Oats                                      1/2 cup                1/3 cup

Water                                                 1 cup                  1/2 cup

Frozen Fruit                                       1 cup                   3/4 cup

Muscle Milk Protein Powder         1 scoop              1 scoop

Two Good Greek Yogurt             1/2  container         1/2 container

 

Put oats/water in large bowl. I put a saucer under in case it overflows

Microwave 2 minutes at Full Power

Add Frozen Fruit, stir, microwave 2 more minutes

Add Protein Powder

Add 1/2 container Greek Yogurt for sweetness and more protein

My preferred ingredients for my oatmeal

 2. EGGS 

Two large eggs, 1 Tblspn Extra Virgin Olive Oil

Scramble or fry, add veggies/cheese if you like. 

Enjoy with Thomas' Multi-Grain English Muffin, butter and preserves

UPDATE: I made this 5 Minute Egg Breakfast Tortilla this morning and it was very good. Can’t find it on Pinterest or on a website but if you use Instagram  here it is:

https://www.instagram.com/reel/Cvi1bNjvIDl/?igshid=MzRlODBiNWFlZA==


LUNCH:

3. BANANA AND PEANUT BUTTER


My go-to lunch or can be hotel/quick breakfast if there are no eggs. My preferred Peanut Butter is Jif Reduced Fat PB but it has added sugar. Natural PB is best but usually needs to be refrigerated and is hard to stir when cold. 1 Banana, 1 big Scoop PB--about 2 Tablespoons which is one serving.

4. SALAD WITH ADDED PROTEIN    In the Summer, this is a fast dinner too:

Salads are made with Romaine, Spring Mix, Spinach--dark, leafy greens. Additions are what's on hand: black olives, peppers, cucumber, cherry Tomatoes, Salad Toppings like Cranberry/Pecan--just 1 Tblspn for extra enjoyment. Protein add-ins can be: Rotisserie chicken, canned Salmon, Hard Boiled Eggs, Canned Kipper Snacks, Canned Smoked Oysters, leftover Salmon filet from a previous dinner

Salad with leftover rotisserie chicken

5. MY GO-TO HOMEMADE SALAD DRESSING:

Tara's Balsamic Vinaigrette--I double this and store in a jar. Add more or less mustard/garlic as you prefer:

2 Tblspn Dijon Mustard, 1 Tblspn Honey, 1/3 cup Balsamic Vinegar, 1/4 cup Extra Virgin Olive Oil, 3-6 cloves garlic, minced, Pinch oregano/salt/pepper.  Whisk well, store in a jar in the refrigerator. 

6. COTTAGE CHEESE "FLUFF"  I think I got this from Weight Watchers 35 years ago

In a large bowl, mix 24 oz Cottage Cheese with 4 serving size box of sugar-free gelatin, any flavor. Add 1/4 can no sugar added Fruit Cocktail. Mix well, put most of the mixture back into the Cottage Cheese container. The remainder fits in a small dish with lid--that's about a half serving. Chill for several hours.
 I store the remaining Fruit Cocktail in 3 of those small dishes and keep them in the freezer until the next time I am making a batch of this. 
I love that it is sweet, loaded with protein, and so easy to have on hand. It makes a great breakfast too. Cottage Cheese tends to have lots of sodium so watch that as you are reading labels.

DINNER:

7. CRACK CHICKEN IN THE CROCKPOT  We LOVE this! Just made it the other day and am having it again tonight.

In the crockpot before serving

My plate--served over a large serving of steamed Broccoli


You can make as is or use only 8 oz of Cream Cheese and less Bacon to reduce fat and calories. I used 4 strips of bacon and 1 packet of Ranch dressing mix. I didn't have any cheddar cheese so I used mozzarella. You can serve this on a bun as a sandwich, over rice or noodles. Mine is always served on Broccoli. It freezes well so the six servings becomes 3 dinners, two now and one sometime later when I don't want to cook. I start with frozen chicken breasts and cook on LOW 8-10 hours. So yummy!

8. BLACK BEAN AND CORN ENCHILADAS

I came up with this pretty simple recipe after seeing similar on Pinterest--they had more steps. 

These tortillas are favorites. High in Fiber, 13 g, and Protein, 9 g, low carb. 

In a medium mixing bowl combine 1 can Black Beans, drained--I buy no salt added beans, 1 cup frozen corn--you could use canned, 1/2 cup salsa. Place a quarter of this mixture into 1 tortilla, roll and place seam side down in a baking dish. Do the same with the remaining 3 tortillas. 

Spread one can of Enchilada Sauce on top. Bake at 350 for 30 minutes, until heated through. Remove from oven, add 1 cup shredded cheese, more or less as you like, return to oven for a few minutes to melt the cheese.  I serve this with a salad and add a dollop of Sour Cream on top of my Enchilada--makes 4 servings. Very filling and I get two dinners for the week--a win for me!

9. CHARRO BEANS  A new Favorite--love this!

Charro Beans

My husband read an article about how good Beans are for you. Which I knew. They are an especially good source of Protein, and not overly expensive as Proteins go. So I started searching Pinterest for Bean Recipes that appealed to me. This was a hit from the beginning:

Charro Beans  I used half the Bacon and no Ham, it was still great. Improvise as  you like. I served it with a dollop of Sour Cream and sprinkle of Cilantro. And a Corn Muffin with butter. In the Winter this will be a weekly meal and I'll add a salad to round out the meal. During the Summer I eat lots of Salads so don't feel the need to always have salad at dinner. Next Winter I'll experiment making this with dry Pinto Beans in the Slow Cooker or Instant Pot. 

10. BAKED SALMON  Salmon is particularly good for me and I love it so we eat it at least two to three times a month. And I often order it at restaurants. Leftovers make a great lunch for me. Here is a very easy way to bake Salmon filets. 

4 Salmon filets, defrosted.  I take them out of the freezer and remove the wrappings in the morning. They defrost in the refrigerator during the day. When ready to cook, preheat oven to 400. Pat salmon dry. Use Mayonnaise or Yum Yum sauce, spread a Tablespoon or so on each filet. Put a couple Tablespoons of Panko Bread crumbs on each filet. I sprinkle Old Bay Seasoning on each. Bake 15-20 minutes, until desired doneness. 

Here is a similar recipe with Tilapia, Butter and Parmesan cheese. This would work with Salmon too:

Photo from linked website

Parmesan Crusted Tilapia

11. TORTILLA PIZZA    Another go-to here, at least twice a month, Friday is "Pizza Night"

1 Extreme Wellness Tortilla--see photo above. Spread with jarred sauce: Pizza, Marinara, Spaghetti, whatever you like. I read labels and select those lowest in Sodium. Top with cheese--Mozzarella is my favorite. I add raw peppers, onions, and a Protein. Husband gets Pepperoni. I will use leftover Rotisserie chicken if I have it, or Sausage or Pepperoni.  Bake at 375 for 8-10 minutes. These are very filling thanks to the low carb, high fiber Tortilla, one is plenty. Along with a salad. Occasionally we get Dominoes Thin Crust Pizza but this is good most Pizza Nights.

12. CHICKEN BURRITO BOWL   My version is similar to recipes I found on Pinterest, just easier.

Photo from linked website, mine is similar

For ONE serving: Start with a bed of greens in a bowl, I use Romaine. On a small plate put: 1/4 cup Black Beans, drained--I buy no salt added beans. 1/4 cup frozen corn, 2 oz rotisserie chicken, 1/4 cup brown rice if it's cold. If I am making it fresh the rice will be hot from cooking. Warm these ingredients in the Microwave, it doesn't take long. Place the warmed items and rice on top of the Romaine. Add Pico De Gallo or Cherry Tomatoes and 1/2 Avocado. Add a dollop of Sour Cream. Use Salsa for a "dressing". Easy to assemble and you can tweak it with what you have on hand and like. 

Similar Chicken Burrito Bowl recipe from Pinterest

SNACKS:

I try not to get ravenously hungry so often have a snack in the afternoon. Go-Tos include Unsalted Cashews 1/4 cup, Whole Almonds, 11-22, an Apple goes well with the almonds--especially good for traveling.

Muscle Milk Protein Drink--I like Strawberry 25 g Protein or Muscle Milk Pro Knockout Chocolate 32 g Protein. On a day when I have Banana and Peanut Butter for Lunch I almost always have one of these Milkshakes--so good. They are also non-dairy so I take them when I travel--chilled overnight they are yummy. 

For travel I also like Think Thin Protein Bars and/or individual packets of nuts--easy to keep handy on the plane:


That's enough RECIPES for now. I have saved MANY recipes to my PINTEREST account. My Pinterest account is bbquiltmaker. Use the FOLLOW ME ON PINTEREST link over there on the right sidebar to take you there.

I got smart and created different files for Recipes: SIDES, SAVORY MAIN DISHES, SEAFOOD, BREADS/BREAKFAST, SALADS, BEANS, SLOW COOKER, SWEETS--you get the idea.

And just so you know I splurge from time to time, when eating out I enjoy one glass of sweet wine, usually Moscato or Blackberry Sangria. 

1/3-1/2 Dessert if it's really good like Key Lime Pie, Tiramisu, or Carrot Cake. 

A really good Cheeseburger, like 5 Guys Little Cheeseburger (600 calories before toppings)  or Steak Out Cheeseburger (755 calories before toppings).  5 Guys small Fries split with someone are worth the calories in my opinion (530 for the small size so 265 split), once in a while.

And when in TEXAS: BRISKET!

There is a world of good food out there. Find a few things you really like and enjoy your meals.

This took 5 hours to write and now I'm hungry so it's time for a snack.

Next week it's back to QUILTING. 

Barbara


11 comments:

  1. Thank you sooo much for blogging about your meals. I struggle to get in enough protein so I’m going to use all your ideas. Smithcindyk@gmail.com

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    1. That has been my challenge too. Using My Fitness Pal app lets me track where I am for the day so I know if I need to add more protein.

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  2. Thanks for sharing! I love cooking, but definitely trying some of these recipes. The Charro beans would quickly be loved around here! If you are interested, I like the Skippy no sugar added peanut butter. Just 2 g of naturally occurring sugar. I also sub Greek plain yogurt for sour cream and don't notice the difference anymore.

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    1. I will try that when I am out of Jif. The Skippy has much less sodium and carbs and the same protein. Might be a winner, thanks for the tip.

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  3. I want to thank you for these two inspirational posts. I find them full of common sense and practical information, just like your quilting classes. I am on my own wellness journey and seeing your process has been a great motivator to lose weight a healthy way. Thanks, Sandie

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  4. I bought some regular chocolate Muscle Milk (the only flavor Sam's Club had) and did not like it much. Two protein shakes that are very good are Atkins Chai Tea Latte and Premier Protein Root Beer Float. Atkins is only 15 grams of protein; Premier has 30.

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  5. Bless your heart! Even in this area of your life you're ALWAYS a giver of yourself!

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  6. Thanks Barbara, for your inspiration! These two posts are so helpful and I have been inspired to lose the extra pounds I have accumulated over the past few years. Also, I am now walking every day (not as much as you) and it’s helping with the various aches and pains that come with being over 70. Now you are my quilting guru and also my fitness guru!🥰

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  7. Thanks for sharing your recipes. Every one sounds great. Burrito bowl AKA power bowl is one of my favorites.

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  8. You look great!! Try Anasazi Beans. Similar to pinto beans but somewhat sweeter. They come from Colorado. Thanks for the recipes! Love, Mary

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  9. You look great! Thank you for sharing your story and your recipes! A few years ago I was put on medicine (for a few months) that made me gain weight and I have not been able to get rid of it. I need to get the book you suggested. Can't wait to try your recipes!

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