Kissin’ Cousins

As you all know by now this is a Gastroparesis recipe blog but it’s also meant to be my vehicle for being well by eating well and living well with a chronic digestive disorder.  This is the time that I would be irresponsible if I didn’t remind everyone that I’m not a Registered Dietitian, nutritionist, medical professional, therapist or personal trainer…just a trained chef and amateur nutrition sleuth who happens to have Idiopathic Gastroparesis.  Everything that I develop or write about is based on my own research and experiences with GP.

Recently, during my internet travels, I came across a local Registered Dietitian’s Webinar presentation and article regarding GI disorders including Gastroparesis.  When I dug a little deeper I discovered another article that stated she had gastroparesis.  What better source could there be?    In her presentation and article she stressed the importance of protein, Omega 3 fatty acids and getting enough daily servings of fruits and vegetables.  According to her, most women (GP or not) don’t get enough protein in their diets.  She stressed protein is important because it builds antibodies that build the immune system.  Women should aim for 50 grams of protein per day along with Omega 3 fatty acids, two to three servings of fruit and two to four servings of vegetables per day.  Anyone with GP knows that there are many days when this is a challenge so I thought I’d do my best to map it out using foods from the Gastroparesis Diet.

Examples of Protein Sources and Servings:

These are all averages.  Individual items may vary.

Dairy Protein:

1/4 cup fat free cottage cheese:  6.5 grams

1 cup fat free milk:  9 grams

Low fat/ fat free yogurt/greek yogurt:  3 to 16 grams depending on brand, serving size and variety

1/4 cup fat free shredded mozzarella cheese:  9 grams

1 scoop whey protein powder:  16 grams

Animal Protein:

1 egg:  7 grams

2 ounces cooked chicken breast:  18 grams

3 ounces cooked white fish (haddock/cod):  20 grams

1/2 5 ounce can of solid white albacore tuna in water:  6.5 grams

Vegetarian Protein:

1 tablespoon almond butter: 3.5 grams

soy protein powder/rice protein powder:  12 to 20 grams per scoop

1 cup almond milk:  1 gram

1/2 cup mashed sweet potato:  2.5 grams

1/2 cup cooked white rice:  2 grams

1/2 cup prepared cream of wheat:  1.9 grams

1 slice white bread:  2 grams

Nutrition Drinks:

Depending on the brand (Boost, Ensure, Orgain, Isopure, Slimfast, Carnation Instant Breakfast):  Up to 15 grams per serving.  Servings can be halved and/or diluted with water for snacks.

Examples of Omega 3 fatty acid Sources:

flax oil, fish oil, canola oil

fish

almond butter

omega 3 eggs

Examples of Servings Sizes for GP-friendly Fruit:

1 4″  banana

1/2 cup apple sauce

1/2 cup canned pears in juice

1/2 cup canned peaches in juice

4 to 6 ounces fruit juices

Examples of Serving Sizes for GP-friendly Vegetables:

1/2 cup sweet potato

1/2 cup mashed white potato

1 cup winter squash

1/2 cup cooked veggies: beets, carrots, spinach

1/2 cup baby food peas

6 ounces vegetable juice

I worry about getting enough nutrition on the GP diet and mapping out my nutrition give me some piece of mind that I’m doing the best I can for myself given the constraints of this condition and lifestyle.  I hope this information is helpful for everyone who shares my concerns.

This whole ‘nutrition tangent” inspired me to create Chocolate Almond Butter Protein Power Pudding…a “kissing cousin” to the original Chocolate Almond Protein Power Pudding.  I’ve swapped out the pureed cottage cheese for almond butter and upped the whey protein powder.  This might be an easier recipe for anyone who is dairy intolerant to adjust.  One little custard cup offers significant protein, calcium, and Omega 3 fat.  Slice half of a large banana on top and you’ve knocked one fruit serving off your day.  Caution: unlike his cottage cheese infused cousin, this version is not fat and fiber free…each serving contains 4 grams of fat and 2 grams of fiber due to the almond butter.

Chocolate Almond Butter Protein Power Pudding

Serves 2 but can be multiplied

1/2 3.9 ounce (4 servings) box chocolate instant pudding

1 cup fat free milk

1 tablespoon almond butter (softened if refrigerated)

1 scoop chocolate whey protein powder

sliced bananas (optional)

whipped topping and cocoa power (optional)

Combine all ingredients in a bowl starting with softened almond butter.  Whisk for 2 minutes or until smooth and stating to thicken.  Refrigerate until firmed and ready to eat.  Garnish with sliced banana, whipped topping and a dusting of cocoa powder if desired.

Nutritional Information Per Serving:

Based on 2 servings.  Does not include banana, whipped topping or cocoa powder.

248 Calories, 4 grams Fat, 2 grams Fiber, 14.25 grams Protein

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6 responses to “Kissin’ Cousins

  1. This is a great resource, thanks!

  2. I’m glad you found it helpful! Makes me feel a little better about this “way of life”.

  3. Okay, here’s the great minds thing again, lol. Yesterday I made (and mind you I am just now reading this–didn’t see it on Friday and wasn’t on the Internet all weekend) PROTEIN pudding. 🙂 I made my pudding with coconut milk and added a full scoop of protein powder! I would have added another scoop if I knew it was going to turn out so well. I also added a scoop of some powdered peanut butter I have.

  4. Great minds indeed! I’ve heard of powdered peanut butter but haven’t tried it…bet it would be great for traveling. Where did you get it?

  5. I ordered it online, but my local Cosentino’s market has it too. It’s expensive, which is why I ordered it…works out to be a better deal per jar. The company that puts it out is Bell Plantation and it is called PB2. I originally heard about it through our Weight Watchers meeting…it has very little fat. It appears to be very natural although they do add salt, which I wish they wouldn’t, lol. On their website they list markets in your area which carry their products.

  6. Thanks, I’ll look for it.