5 Day Pouch Test Blog

Parmesan Egg for One

Breakfast - Day 3 Parmesan Egg for One

Easy and Delicious This simple little recipe comes is a culinary delight as you start Day 3 of the 5 Day Pouch Test. You can, of course, use egg substitute in place of the egg and egg white, if you prefer. Ingredients: 1 tablespoon butter, melted 2 tablespoons Parmesan cheese, freshly grated 1 large egg 1 egg white 1 tablespoon half-and-half, fat free Directions: Preheat oven to 350º. Butter an individual ramekin, then dust with 1/2 the cheese. Break egg and egg white into ramekin and cover with cream. Sprinkle with remaining Parmesan. Bake 10-15 minutes until white is set. Serves 1. Per serving: 248 calories, 14g protein, 20g fat (11 saturated), 3g carbohydrate.   More Day 3 Recipes

Black-Eyed Pea Cakes: Day 3 Vegetarian Recipe

From Cooking Light Magazine. Try this recipe for a vegetarian meal on Day 3. Delicious!

Yield 4 servings (serving size: 1 patty and about 1 tablespoon sauce)

Ingredients
1/4  cup  fat-free sour cream
1 teaspoon  adobo sauce
1 (15.8-ounce) can no-salt-added black-eyed peas, rinsed and drained
1/4 cup  dry breadcrumbs
1 tablespoon  finely chopped onion
1/2 teaspoon  bottled minced garlic
1/2 teaspoon  ground cumin
1/2 teaspoon  salt
1/4 teaspoon  black pepper
1 large egg, lightly beaten
1 large egg white, lightly beaten
1 1/2  teaspoons  olive oil
1/4  cup  (about 1 ounce) shredded Monterey Jack cheese

Preparation
Combine sour cream and adobo sauce in a small bowl.

Place beans in a medium bowl; partially mash beans with a fork. Stir in breadcrumbs and next 7 ingredients (through egg white). With floured hands, divide pea mixture into 4 equal portions, shaping each portion into a 1/2-inch-thick patty.

Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 2 minutes on each side or until golden and thoroughly heated. Remove from pan; top each cake with 1 tablespoon cheese. Serve with sour cream mixture.

Nutritional Information
Calories: 173 (33% from fat)
Fat: 6.3g (sat 2.1g,mono 2.4g,poly 0.9g)
Protein: 10.2g
Carbohydrate: 19.3g
Fiber: 3.6g
Cholesterol: 59mg
Iron: 2mg
Sodium: 462mg
Calcium: 118mg

Day 3: Oven Scrambled Eggs

Day 3: Oven Scrambled Eggs

Considering the protein needs of a bariatric gastric bypass patient, the egg may well be the perfect food. An egg contains the highest quality of food protein known, each Grade A large egg contains 6 grams of protein. It is so nearly perfect that egg protein is the standard by which other protein is measured. The egg is second, only to mother’s milk, for human nutrition.

For many years eggs have been the forbidden food of the health conscious – fear of cholesterol content staved off many would-be scramblers who feared heart disease. But new research shows that dietary cholesterol intake does not necessarily affect blood cholesterol levels. People with a low fat diet can eat one or two eggs a day without causing a measurable change in their blood cholesterol level. By having weight loss surgery you have forced upon yourself a low fat diet which should include eggs. Your cholesterol levels will be monitored in the annual blood screening required by your bariatric professional. Speak with your center’s nutritionist for specific guidelines.

A large egg contains 4.5 grams of fat (1.5 of which is saturated fat) and 213 milligrams of cholesterol and it supplies 70 calories. By nature an egg is protein rich, low in sodium and contains vitamins and minerals. Eggs contain biotin, a B vitamin; calcium and cephalin. Egg yolk is one of the few foods that contain vitamin D, the sunshine vitamin. In addition, eggs are inexpensive, delicious and easy to prepare. I have enjoyed a hard-cooked egg almost every single day for breakfast since having surgery. By now I’m not sure if this is a habit or an addiction, but I just don’t feel right without my morning egg.

Oven-Scrambled Eggs

(6- 12 servings)

I enjoyed making this recipe for company – it was low stress and easy. Just remember to set a timer to prompt you to stir the eggs every few minutes.

12 eggs
3/4 cup skim or 1% low-fat milk
1 teaspoon salt, optional
1/4 teaspoon pepper, optional

In large bowl, beat together eggs and milk with salt and pepper, if desired, until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Place in preheated 350° F oven. As mixture begins to set, after about 7 minutes, pull out oven rack and gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue baking. Repeat drawing a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes more. Do not stir constantly.

Jicama Slaw

Recently in the Neighborhood Community Kitchen our new Food Editor, Celadon, taught us about tuber vegetables. I was curious about the Jicima and excited to find one at a vegetable market last week. Here is more information about the Jicama:

Jicama is a relative of the potato family. It is a popular dietary staple in Latin America and widely grown in Mexico and Central America. There are many names for Jicama including: the Mexican potato, Mexican yam bean, ahipa, saa got, Chinese turnip, lo bok, and the Chinese potato.

Jicama looks similar to a turnip or a large radish, and it can be used as an alternative to the water chestnut. Its skin is thin and can be gray, tan, or brown in color. Additionally, it has a short root and contains white flesh. The skin is typically peeled before eating it raw. Raw jicama tastes similar to a pear or apple. It also does not discolor when exposed to the open air for awhile. Because of this, raw jicama is often used as an accompaniment to raw vegetable platters. When jicama is used in cooking it tends to take on the flavors of the ingredients that it is being combined with. Therefore, jicama is a nice complement to various stir-fry dishes because it blends well with many vegetables and seasonings.

Jicama is a very versatile vegetable that contains a high amount of vitamin C, is low in sodium, and has no fat. One adult serving of jicama, which is equal to approximately 1 cup of cubed jicama or 120 grams, also contains only 45 calories.

I tried this recipe for Jicama Slaw and it was a huge hit with the family. For those doing the 5 Day Pouch Test try adding 2 tablespoons of slaw to a can of drained, water packed tuna. The dressing will add moisture and flavor to your Day 3 meal.

Jicama Slaw

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large jicama -- peeled and finely shredded
1/2 Napa cabbage -- finely shredded
2 carrots -- shredded
1/2 cup fresh lime juice
2 tablespoons rice vinegar
2 tablespoons chili powder -- ancho or chipotle
2 tablespoons honey
1/2 cup canola oil
Salt and freshly ground black pepper
1/4 cup cilantro -- finely chopped

Place jicama, cabbage, and carrots in a large bowl. Whisk together the lime juice, vinegar, ancho powder, honey, and oil in a medium bowl. Season with salt and pepper, to taste. Pour the dressing over the jicama mixture and toss to coat well. Fold in the cilantro. Let stand at room temperature for 15 minutes before serving.

Per Serving (excluding unknown items): 190 Calories; 14g Fat (63.7% calories from fat); 1g Protein; 17g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2 Other Carbohydrates.

Link for more great Jicama recipes

Dizziness: What should I do?

Question: I'm on the third day of the 5 Day Pouch Test and have followed the plan exactly. But I feel dizzy. Is this normal?

Answer: Great question!!! And kudos for following the plan so well. If you feel dizzy, like you are going to pass out, you probably need to increase your salt intake. As you progress through the pouch test you will experience a diuretic force that lowers your insulin and causes your kidneys to release retained fluid. It is a good thing to rid your kidneys of excess fluid but unfortunately you release sodium and potassium along with the excess fluid. This may lead to potassium deficit and a little dehydration. The lowered sodium along with the dehydration causes light-headedness. Increase your salt intake by adding regular table salt to your foods, eating a dill pickle or enjoying a cup of chicken or beef bouillon.

Questions & Answers: Day 3

Hello Friends!

Are you doing the 5DPT this week? Lots of people are taking control of their weight loss surgery tool and you can do it too! Here are some Questions & Answers from this week's email bag - take a look:

Question: Just wondering if refried beans okay for day 3?
Kaye Says: You can have refried beans on Day 3. They are low glycemic (GI 38) and protein dense. Be sure and measure your portion; no more than 1/2 cup. You get 8 grams of protein in 1/2 cup so try to include another protein source such as an egg for 7 more grams of protein. In fact a great breakfast would be 1/2 cup refried beans with 1 egg (any style) and a spoonful of salsa. Yummy.

Question: I am thinking about having Wendy's chili... think that is OK???
Kaye Says: Wendy's chili would be an OK choice for Day 3. The 8 ounce serving is 210 calories and 15 grams protein, 7 grams fat and 21 grams carbohydrate. Again, the carbs are low glycemic so they should not raise your blood glucose causing more carb cravings.