Pureed Foods

Yield: 3 cups
Protein per cup: 17 grams

Ingredients

• 1 cup nonfat milk or low-fat, low-sugar soy milk
• 1 cup fresh or frozen blueberries, raspberries, strawberries, etc.
• 2 scoops or 2 oz protein powder supplement
• 3/4 cup plain Greek yogurt
• 1 Tbsp sugar-free vanilla syrup
• 1 cup crushed ice

Instructions

In a blender, combine the ice, berries, and milk. Mix protein powder into yogurt and spoon into blender. Add sugar-free vanilla syrup and blend for 10 to 15 seconds, until a smooth consistency is reached.
Note: The ice makes the supplement thicker, but if you add the ice, it will not hold in
the refrigerator.

Yield: 1 cup
Protein per cup: 22 grams

Ingredients

• 1 scoop vanilla protein powder
• 1/4 cup vanilla Greek yogurt
• 1/4 cup Tropicana Light orange juice
• 1/4 cup ice
• 1/4 cup frozen raspberries

Instructions

In a blender, combine the ice, raspberries, and orange juice. Mix protein powder into yogurt and spoon mixture into blender. Blend for 10 to 15 seconds, until a smooth consistency is reached.
Variations: Experiment with other low-sugar yogurt flavors like peach, key lime, lemon,
strawberry, and raspberry. Try substituting 1/4 cup small frozen bananas, blueberries, peaches, or blackberries for the raspberries.

Yield: 1 cup
Protein per cup: 30 grams

Ingredients

• 1 cup 1% cottage cheese
• 1/2 cup canned fruit in juice

Instructions

Add to food processor or blender. Cover and purée..

Yield: 2 cups
Protein per cup: 27 grams

Ingredients

• 1/2 cup frozen banana slices
• 1 cup fresh or frozen blueberries
• 1 cup nonfat milk or low-fat, low-sugar soy milk
• 2 scoops protein powder supplement

Instructions

In a blender, combine the banana, berries, milk, and protein powder. Blend for 10 to 15
seconds, until a smooth consistency is reached. If desired, add crushed ice, but it will not hold in the refrigerator.

Yield: 3 cups
Protein per cup: 16 grams

Ingredients

• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 (16 oz) can kidney beans, drained
• 1 (16 oz) can pinto beans, drained
• 1 (16 oz) can fat-free refried beans
• 1 (14 oz) can Mexican-style stewed tomatoes or diced tomatoes, not drained
• Cooking spray

Instructions

Spray bottom of large saucepan with cooking spray. Sauté onion and garlic for 3 to 5 minutes. Add the remainder of ingredients, stirring until combined. If soup needs to be thinned out, stir in a little vegetable or chicken broth. Cool down and blend in a food processor for a puréed texture.

Yield: 1 cup
Protein per cup: 32 grams

Ingredients

• 1/2 cup cooked chicken or 1 jar strained meat
• 3 to 4 Tbsp hot chicken broth
• 2 Tbsp tomato paste or sauce
• 1 Tbsp reduced-fat feta cheese
• Fresh basil or sprinkle of dry basil

Instructions

Place all ingredients together in a blender or food processor. Cover and process on low speed until smooth.

Yield: 2 cups
Protein per oz: 4 grams

Ingredients

• Whole chicken
• Chicken broth
• Salt to taste
• Oregano to taste
• Garlic to taste
• Vegetable oil spray

Instructions

• Place whole chicken into slow cooker with a small amount of chicken broth. Season lightly with salt, oregano, and garlic.
• Cook for 6 to 8 hours until chicken falls off the bone. Lift chicken out of pot, and remove all skin and bones.
• Place the chicken in a food processor in two portions and add chicken broth. Pulse until texture is smooth.
• Spray ice cube trays or small plastic containers with cooking spray and divide chicken among them; place in freezer. Once frozen, place chicken in freezer bags for storage. Pull out small portions for meals and then microwave.

Yield: 3 cups
Protein per cup: 15 grams

Ingredients

• 1 (8 oz) can tomato sauce
• 1 (14 oz) can Italian diced tomatoes with oregano, basil, and garlic
• 1 (6 oz) can fancy white crab meat
• 1 cup milk

Instructions

• Combine all ingredients in the order listed in a medium saucepan over medium heat. Slowly bring to a rolling boil. Using a whisk, stir until all the crab meat is broken up in the soup.
• Turn heat to low and simmer for 2 minutes longer. Purée.

Yield: 6 cups of custard
Protein per cup: 9 grams

Ingredients

• 4 large eggs
• 1 cup skim milk
• 1-1/2 cup evaporated low-fat milk
• 1/2 cup Splenda granulated (not powdered) sweetener
• 2 tsp vanilla extract
• Pinch of kosher salt

Instructions

• Preheat oven to 325 degrees Fahrenheit.
• Place 6 custard cups or ramekins in a large roasting pan, and set aside.
• Whisk all ingredients together and divide evenly among the custard cups.
• Pour enough hot water in the roasting pan to come halfway up the sides of the custard cups.
• Bake for 25 to 35 minutes until the custards are just set. Carefully remove the custards from the water bath and transfer to a wire rack to cool. Serve chilled.