These puree recipes are provided by a registered dietician nutritionist
for patients at the Horizon Health Center for Weight Management. However,
its nutritional benefits make it a healthy choice for non-patients as well.
Greek High-Protein Berry-Licious Supplement
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.
Orange Berry Smoothie
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.
Cottage Cheese and Fruit
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.
Frozen Fruit Smoothie
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.
“Souper” Easy Mexican Bean Soup
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.
Blended Chicken With Tomato and Feta
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.
High-Protein Oatmeal
Yield: 1 cup
Protein per cup: 30 grams
Ingredients • 1 cup skim milk
• 1/2 cup instant oatmeal
• 1 scoop protein powder
• Splenda® or sugar substitute to taste, optional
• Cinnamon to taste
Instructions Mix the milk and oatmeal and cook on low heat; do not boil. Allow to cool
slightly, and stir in protein powder. Place mixture into blender, and
blend until smooth and thin (add additional milk as needed). Add cinnamon
and Splenda to taste.
Homemade Puréed Chicken
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.
Tomato Crab Soup
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.
Vanilla Egg Custard
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.
