Recipe: Italian Vegetable Egg Custard

Are you looking for a new weekend breakfast recipe? This is one of my favorites, particularly in the spring and summer months. It does take some preparation, but it is most certainly worth the effort! It is early for summer squash in most gardening zones, but you can find a nice selection of fresh squash at the Farmer's markets and some supermarkets.

Featured recipe from Day 6: Beyond the 5 Day Pouch Test, page 144.
Shared with permission, LivingAfterWLS, LLC (C) 2012.

Summer Squash

Custard doesn't have to be sweet to be delicious. This savory brunch custard makes gr  eat use of fresh summer vegetables. After you have tried it with squash and tomatoes, experiment with other fresh vegetables like peppers, mushrooms, and even diced or shredded winter squash. Explore your creative Receptiveness! See page 74 of Day 6: Beyond the 5DPT.

Italian Vegetable Egg Custard

Ingredients:
Cooking spray
4 eggs
1/2 cup all-purpose flour
2 cups summer squash, shredded
1 cup zucchini, shredded
1/2 cup black olives, sliced, divided
2 Tablespoons Parmesan cheese, grated
1 teaspoon Italian seasoning blend
1/2 teaspoon garlic salt
1 medium tomato, thinly sliced
1 bunch green onions, sliced 1/2-inch thick
1/2 cup mozzarella cheese, shredded

Directions:
Preheat the oven to 450°F and place the rack in the middle of the oven. Spray an 8-inch square baking pan with cooking spray.

In a medium bowl beat the eggs and flour until smooth. Stir in summer squash, zucchini and 1/4 cup olives; mix well. Spread in prepared baking pan. Place in center of oven and bake until custard is set, about 10 minutes. (see note). Remove to a warm trivet.

Mix the Parmesan cheese, Italian seasoning blend and garlic salt together and sprinkle evenly over the baked custard. Top evenly with tomato slices, remaining olives, sliced green onion and mozzarella cheese. Divide into four equal portions and serve warm.

Learn More: Health Benefits of Eggs

Note: To determine that the custard is done insert a wooden skewer or toothpick into the center about two-thirds down. If it comes out clean the custard is done. If the custard is almost done turn the oven off and leave the oven door slightly ajar so the custard will finish cooking

Serves 4. Per serving: 232 Calories; 12g Fat; 13g Protein; 19g Carbohydrate; 3g Dietary Fiber.

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 Day 6: Beyond the 5 Day Pouch Test

Sale $19.95

Thousands of people around the world use Kaye Bailey’s 5 Day Pouch Test to stop weight gain after weight loss surgery and return to the basics prescribed by their bariatric center.  But what happens on Day 6? Kaye Bailey answers that question sharing her generous spirit of compassion and belief in others as she shares her secrets for working with the surgical weight management tool for lifetime weight maintenance. Readers quickly learn that working with the tool, not against it, brings optimum success and healthy long-term weight management. No gimmicks. No quick fixes. Just profound sensibility delivered in the powerful “you can do this” style we have come to expect from Ms. Bailey. The 66 recipes will put delicious guilt-free food on your table as you nurture your best life and health with weight loss surgery. Kaye’s Day 6 lifestyle is suitable for all bariatric procedures including gastric bypass, adjustable gastric banding, gastric sleeve and others.

Learn More: Day 6

What's for Breakfast? Protein First!

Recipe: Spring Eggs

We know the first rule of weight loss surgery is to eat protein first. That means we must eat protein at every meal. The high protein or protein first diet is prescribed for all bariatric procedures and is the dietary guideline patients are instructed to follow for life. The bulk of our calories at any meal should come from animal, dairy, or vegetable protein. This includes breakfast. By eating protein first thing in the morning we instantly raise our metabolism, we promote feelings of satiation and reduce cravings for snacks or simple carbohydrates.

Eating a high protein breakfast effectively staves hunger cravings and snacking binges later in the day because it reduces the circulating levels of the hormone ghrelin, which stimulates hunger. So not only are we raising our metabolism with high protein nutrition, we are managing the brain chemistry that often gets the blame for head hunger and snacking binges. The earlier in the day we eat protein the more likely we are to stick with our high protein diet plan without annoying cravings or sluggishness.



Dietary Protein: Quick List and Recipe Links

Try starting your day with 35 grams of high quality protein including eggs, meat, poultry, shellfish or fish, Greek yogurt, milk, cottage cheese, vegetarian protein, or protein supplementation such as protein shakes or protein bars. I keep hard-cooked eggs on hand for a quick-grab breakfast and more often than not mix my ready-to-drink protein shake with hot coffee (use it like coffee creamer) for a steady supply of morning protein.

For more protein breakfast ideas check out Protein First: Living the First Rule of WLS

Resolution: Take to heart "Protein First" rule of WLS

At LivingAfterWLS we live by the commonly accepted Four Rules of weight loss surgery, the first of which is Protein First. In dieting language we follow a high protein low carbohydrate diet. This is the diet prescribed by most bariatric centers for patients to follow for life. Scientific and anecdotal evidence supports that following a high protein diet is the most effective way to lose weight and maintain a healthy weight while using the benefits of bariatric surgery.

For quick reference check out this blog:  Dietary Protein: Quick List and Recipe Links

If you are trying to lose weight after surgery, if your weight loss is stalled, or if you are struggling to maintain your healthy weight, now is the time to revisit the Protein First rule.

Eat protein (excerpted from: Inspired Reminders Newsletter)
We know the first rule of weight loss surgery is to eat protein first. That means we must eat protein at every meal. The high protein or protein first diet is prescribed for all bariatric procedures and is the dietary guideline patients are instructed to follow for life. The bulk of our calories at any meal should come from animal, dairy, or vegetable protein. This includes breakfast. By eating protein first thing in the morning we instantly raise our metabolism, we promote feelings of satiation and reduce cravings for snacks or simple carbohydrates. Link to newsletter in our archive: Inspired Reminders Newsletter

Suggested Reading: Understand the Four Rules of WLS Before Going Under the Knife

 WebMd tells us, "Protein is the ultimate fill-me-up food -- it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks."

Eating a high protein breakfast effectively staves hunger cravings and snacking binges later in the day because it reduces the circulating levels of the hormone ghrelin, which stimulates hunger. So not only are we raising our metabolism with high protein nutrition, we are managing the brain chemistry that often gets the blame for head hunger and snacking binges. The earlier in the day we eat protein the more likely we are to stick with our high protein diet plan without annoying cravings or sluggishness.

Try this yummy recipe: Spring Eggs with Salmon and Asparagus

Try starting your day with 35 grams of high quality protein including eggs, meat, poultry, shellfish or fish, Greek yogurt, milk, cottage cheese, vegetarian protein, or protein supplementation such as protein shakes or protein bars. I keep hard-cooked eggs on hand for a quick-grab breakfast and more often than not mix my ready-to-drink protein shake with hot coffee (use it like coffee creamer) for a steady supply of morning protein. For more protein breakfast ideas check out Breakfast Basics of WLS: Why you must eat a high protein breakfast every day.

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Extra Credit Learning: Check out these featured articles

Earlier this year we published a newsletter that featured this Multi-Use DIY Pumpkin Spice Protein Mix recipe and ways to use it as we actively seek to increase our daily protein intake. You can read this newsletter in full online in our archive: Pumpkin Spice Protein Mix


 Protein Supplementation after WLS
It is common to see the question, "What protein powder should I use?" asked in online groups. What is surprising, to me, is the inconsistency in answers and the passion with which people believe there is only one true and correct answer to the question. Continue Reading:  5DPT May Bulletin Online

Suggested Reading: Understand the Four Rules of WLS Before Going Under the Knife

Weight loss surgery is frequently perceived as an easy means to weight loss that requires little or no effort by the patient. However, patients who undergo bariatric surgery are prescribed Four Rules of dietary and lifestyle management that they will follow for the rest of their life if they wish to lose weight and maintain a healthy weight. Here is what you need to know about the Four Rules of weight loss surgery before going under the knife. Continue Reading

Spring Eggs with Salmon & Asparagus

Young thin asparagus is a luxurious spring delicacy. Look for it at the market beginning in February. Bunches should be bundled tightly enough to prevent breakage, but loose enough to avoid collaring the tender vegetable spears. Store refrigerated, the cut ends of the stalks in water, until use. When properly stored young asparagus will stay fresh four to five days.

Larger asparagus may be slightly woody with tough outer fibers. Remove the tough fibers with a vegetable or carrot peeler. This reveals the tender insides while removing the tough outer fibers that some people with gastric conditions find difficult to digest.

Suitable for Day 6 & Beyond the 5 Day Pouch Test

Serving Ideas:  Serve warm with fresh buttermilk cheddar biscuits or warm buttered toast. Provide additional shredded Asiago Cheese and chopped parsley for garnish. In the summer vine ripened sliced tomatoes compliment this meal and provided heart health nutrients and sunshine sweet flavor.

Ingredients:
8 large whole eggs
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons milk, 2% low-fat
1/4 teaspoon baking powder
1 tablespoon butter, chilled and quartered
8 ounces asparagus spears, peeled and sliced
2 ounces Asiago Cheese, shredded
4 ounces smoked salmon, flaked
2 ounces parsley sprigs, coarsely chopped

Start to finish: 30 minutes
Spring Eggs Serves 4. Each serving provides 257 Calories; 21 grams protein; 17 grams fat (7 saturated); 4 grams carbohydrate; 1 gram dietary fiber. A good source of vitamin C, vitamin A, B-Vitamins including folacin (folate).

Directions: Place the oven rack in the lower third of the oven: heat oven to 325F.  Liberally coat a 2-quart oven safe casserole dish with unflavored cooking spray. (Alternatively, coat four 6-ounce custard cups with cooking spray and place on baking sheet lined with parchment paper for easy clean-up.)

In a medium bowl whisk eggs, salt, pepper, whole milk, and baking powder until slightly frothy and well blended. Pour mixture into prepared casserole or custard cups and bake 6 minutes. Remove from oven, stir with a fork, return to oven and bake 4 minutes, removing and stirring again. If eggs are curdled and near done to desired consistency evenly top them with the butter pieces, asparagus spears, shredded Asiago Cheese, and flaked smoked salmon. Return to oven a bake 2-4 minutes keeping a close watch. Remove them immediately when they reach your desired consistency. Garnish with chopped parsley.

Alternative Method: Cooks that are confident in their stove top skills may prepare these eggs in a skillet following the usual best practice and method for skillet scrambled eggs.

Store leftovers in single-serve microwave safe containers. Gently reheat 30 to 60 seconds and enjoy another high protein meal.

Protein Breakfasts to Celebrate World Diabetes Day

Excellent eBook resource: All 5 Day Pouch Test Recipes including Breakfasts
The 5 Day Pouch Test: Complete Recipe Collection

Today is World Diabetes Day - A dedicated day on which international attention is given to raise awareness about diabetes which affects almost 400 million people worldwide and contributes to 5 million deaths annually. This year's initiative promotes the benefits of starting the day with a healthy breakfast to reduce the risks of diabetes.

Follow me on Twitter @LivingAfterWLS and check out the many tweets about #WDD

Weight loss surgery patients who follow the high protein diet prescribed by their bariatric centers are familiar with the benefits that come from starting the day with protein. I've gathered some of the high protein breakfast recipes we've shared here on the blog over the years for your enjoyment. Celebrate World Diabetes Day by committing to starting the day off right with a great serving of protein! Refresher: Protein First but how much?

Learn more about World Diabetes Day

Microwave Coffee Cup Scramble

From Incredible Egg

For a quick and easy breakfast in less than 3 minutes, try this microwave egg scramble. Just add your favorite toppings & take it to go!

2 EGGS
2 Tbsp. milk
2 Tbsp. shredded Cheddar cheese
Salt and pepper

COAT 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended. (Kaye's Note: Be certain to beat eggs well; reviews on the Incredible Egg site indicate not beating the eggs and breaking the yolk causes them to "explode" during cooking or after the first 45 seconds when stirring. And always hold hot foods away from your face when removing from microwave or other heat source!)

MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer.  TOP with cheese; season with salt and pepper. Enjoy warm!

Makes one serving that is a good source of protein, vitamin D, choline, vitamin A, folate, calcium, and iron.  Nutrition: 215 calories, 13g fat (6g saturated, 2g polyunsaturated, 5g monounsaturated), 17g protein, 2g carbohydrate.

More Fast and Easy Breakfasts from Incredible Egg

Egg-Broccoli Breakfast Bake
This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day. This may be used for breakfast on Days 4 and 5 of the 5 Day Pouch Test.

Egg-Broccoli Breakfast Bake

Egg Recipes in the LivingAfterWLS Kitchen

The One-Pan Breakfast
Here is a blueprint for a manly one-pan breakfast. Use it as your guideline for tossing together great food in snap to start the day off right.
One-Pan Breakfast

Mini Breakfast Pizzas
I just found this great recipe from the American Egg Board: Mini Breakfast Pizzas. What a great way to start your day and what a healthy way to send the kids off to school.
High Protein Energy Breakfast

Eggs for Dinner: Ham and Egg Casserole 

A wonderful dinner casserole that sneaks in some extra veggies but still very high in protein. Delicious fresh or reheated the following day.
 
Recipe: Ham and Egg Casserole






Think Oatmeal: Pumped Up Protein Oatmeal
Long revered as a nutritional powerhouse, oatmeal is a great platform for adding whole grain to our diet because it lends itself to a variety ingredients and flavors that boost protein and enhance the eating experience.  In the recipe below, Egg-White Whipped Vanilla Oatmeal provided by Quaker Oats, we add 14 grams protein per serving by whipping and cooking egg whites right into the oatmeal. The meal is further protein fortified with a topping of Greek yogurt giving this filling meal a potential of 22 grams protein! Once the technique of adding egg white in the final cooking step is mastered we can experiment with all manner of toppings to please the taste buds and meet our WLS nutritional needs.
Egg-White Whipped Vanilla Oatmeal

Check out this post: Kaye's Top 5 Day-6 Recipes

Shout-Out to Eggface: Terrific Egg Recipes

As a follow-up to our post on World Egg Day I direct you to Shelly's "The World According to Eggface" blog where she posted eight terrific egg recipes suitable for the healthy weight management high protein diet of weight loss surgery. Check out her recipes here:

It's World Egg Day! 8 Eggceptional Recipes

 Shelly's Ham, Cheese, Triple Onion Egg Bites

 

Quick Recipe: Ham and Egg Breakfast Bowl

The 5 Day Pouch Test: Express Study Guide

In celebration of World Egg Day I share this recipe, with permission, from the American Egg Baord: Incredible Edible Egg. Check out Incredible Egg for great recipes and tips for including eggs in your high protein WLS diet.

"Is your breakfast incredible? If not, then start your morning with eggs. They are all-natural and contain high-quality protein to keep you fuller longer and energized all day long. Plus, with 64 percent more Vitamin D and 14 percent less cholesterol than previously thought—eating delicious eggs for breakfast is a no brainer." ~ Incredible Edible Egg - American Egg Board

1-Minute Ham & Egg Breakfast Bowl

Eggs, ham and cheese join forces in a three ingredient breakfast bowl that's fast and mess-free.
Prep Time: 15 seconds
Cook Time: 45-60 seconds
Servings: 1 serving

Ingredients
1 thin slice deli ham (1 ounce)
1 EGG, beaten
Shredded Cheddar cheese

Directions
Step 1     LINE the bottom of 8-oz ramekin or custard cup with ham slice, folding ham in half, if necessary. POUR egg over ham.

Step 2     MICROWAVE on HIGH 30 seconds; stir.  MICROWAVE until egg is almost set, 15 to 30 seconds longer.

Step 3     TOP with cheese.  SERVE immediately.



Hints:
Don't overcook.  Scrambled eggs will continue to cook and firm up after removed from microwave.

Microwave ovens vary. Cook time may need to be adjusted.

Recipe: Heavenly Deviled Eggs

Earlier this week we published our Cooking with Kaye newsletter that is full of great recipes for game time entertaining - think Superbowl! One of our most requested recipes, Healthy Deviled Eggs, was featured in the left-hand sidebar. Who doesn't love a good deviled egg or two? Or as we call them at our house, Picnic Eggs.

Newsletter link:
Cooking with Kaye: Dining on Man Food

Here is another terrific stuffed egg recipe that is lower in cholesterol and includes healthy chopped red and green bell pepper. This recipe makes 20 stuffed halves and a serving is two halves providing 8 grams protein and 5 grams carbohydrate, 6 grams fat.

Incredible Egg

Heavenly Deviled Eggs

Ingredients:
12 large eggs
3/4 c nonfat sour cream
2 green onions, finely chopped
1/3 cup finely chopped green bell pepper
1/3 cup finely chopped red bell pepper
2 teaspoons Dijon-style mustard
salt to taste
3 Tablespoons finely chopped parsley
sweet paprika for dusting

Directions:
Cook eggs following boiling directions (below). Cool. Peel eggs, then cut lengthwise in half, and remove yolks. Discard 8 yolks. Arrange 20 egg-white halves on a platter. Chop remaining 4 egg-white halves very finely. Mash the 4 yolks with a fork. Transfer whites and yolks to medium bowl. Stir in sour cream scallions, green and red peppers, mustard, and salt. Spoon egg mixture into egg white halves. Sprinkle with parsley and dust with paprika. Keep chilled until serving. Enjoy!



 From the American Egg Board:

How to Hard Boil an Egg:

PLACE eggs in saucepan large enough to hold them in single layer. ADD cold water to cover eggs by 1 inch. HEAT over high heat just to boiling.
REMOVE from burner. COVER pan. LET EGGS STAND in hot water about 12 minutes for large eggs (9 minutes for medium eggs; 15 minutes for extra large).
DRAIN immediately and serve warm. OR, cool completely under cold running water or in bowl of ice water, then REFRIGERATE.

Recipes using Hard Boiled Eggs from American Egg Board