Sugar Free Hot Cocoa

The first whispers of Winter's bite blew through this morning and after walking the dogs I wanted something besides my everyday morning coffee.  I thought how wonderful to wrap my hands around a warm mug and deeply inhale the rich soothing steam rising from a cup of rich decadent homemade cocoa.  Anyone can rip open a packet of that instant stuff with the Morton Salt girl's Swedish cousin on the wrapper, but there is just something so satisfying about making this delicious brew from scratch.

It is simple..  Follow along.

 Ingredients

1/2 cup Splenda Granular or equivalent sweetener of your choice
1/4 cup baking cocoa
Dash salt
1/3 cup hot water
4 cups whole milk (Fairlife is a great choice)
1 teaspoon vanilla extract

Directions

In a saucepan, combine sweetener, cocoa and salt.

Add water; bring to a boil.

Cook and stir for 2 minutes.

Stir in milk; heat to serving temperature (do not boil).

Remove from the heat; stir in vanilla.

Whisk until frothy. If desired

Hum contentedly as you taste...

Cook's Notes:
The pinch of salt counteracts the bitterness of the cocoa. A little goes a long way.

How can you make hot chocolate your own?

Substitute 1 cup of heavy cream for 1 cup of mik for a decadent rich mouth feel

Turn your hot chocolate into a Swiss mocha by adding 2 to 2-1/2 teaspoons instant coffee along with the vanilla.

Spice things up by adding 1/2 teaspoon cinnamon and a pinch of cayenne for a take on Mexican hot chocolate.

For peppermint hot cocoa, add a few drops of peppermint extract or stir cocoa with a sugar free peppermint stick or cane.

What toppings can you put on hot chocolate?
Jazz up your hot chocolate with a dollop of lightly sweetened whipped cream, or pile on the sugar free marshmallows! You can also sprinkle with some grated chocolate or chocolate shavings—even with some warm spices such as cinnamon or cardamom.

How do you reheat hot chocolate?
While a microwave will do the trick in a pinch, hot chocolate (like other warm and cozy drinks!) always warms up better on the stovetop. Heat hot chocolate over low to medium heat in a saucepan, stirring occasionally, until nice and hot.

Pumpkin Apple Butter

 

I posted this in 2014 and have kept a container in my fridge ever since.  It is INCREDIBLE in yogurt or as a topping for MIAMs (Muffin in a Minute) or CinnaMinis

Prep Time: 10 minutes Cook Time: 60 minutes 

Makes about 2 cups Serving Size: 2 tablespoons 

This is the taste of Fall on a spoon - and it is dead-simple! It is delicious swirled into your Greek yogurt with a few chopped walnuts or or pecans.  Perhaps smeared on a slice of whole wheat nutty grained toast or use to flavor your favorite vanilla protein shake.   I just like it on a SPOON!! And you can serve it to your friends or present it as a Holiday gift!

Ingredients: 

One, 15-ounce can Pure Pumpkin Puree 
One apple, peeled & grated  (or 1/2 cup no sugar added Apple Sauce)
 1 teaspoon molasses 
1/2 teaspoon vanilla 
1 1/2 teaspoons pumpkin pie spice 
1/2 teaspoon ground cloves
1 teaspoon ground cinnamon
1/8 teaspoon salt 
1 tablespoon lemon juice
1/2 cup water
------------------------
3/4 cup Splenda Granular (or equivalent)

Stir together the pumpkin, apple, molasses, vanilla, spices, , lemon juice, water and salt in a medium saucepan. 
Bring to a boil over medium high heat. 
Reduce heat and simmer for 60 minutes, stirring occasionally, until shiny. thick and velvety. 

During the last 5 minutes of cooking stir in the Splenda (Splenda doesn't stand up well to long cook times), adjust your spices and add water a couple tablespoons at a time if needed to reach the preferred smoothness/consistency.

Store in covered container in the refrigerator for up to 2 weeks.  Mine is always gone before I can verify that!!

Black and Blue Hamburger Pie

Cajun spice from chicken wings meets steak with bleu cheese crumbles in a simple quiche


This low-carb Black and Blue Hamburger Pie combines the heat of cajun spices with the cool of blue cheese resulting in a mouthwatering balance of flavors.






Ingredients

coconut oil or butter to grease pan
1 Tablespoon butter
1 medium onion chopped
1 pound hamburger (80% lean or higher)
1 Tablespoon Cajun seasoning
5 large eggs
¾ cup heavy cream
1 cup blue cheese crumbles divided
1 teaspoon salt
½ teaspoon freshly ground black pepper
pinch of cayenne pepper (optional)

Instructions

• Preheat oven to 350F.
• Prepare a deep-dish pie pan by spraying with coconut oil or greasing with butter.
• Heat a large skillet over medium-high. Add butter.
• After butter has melted and stopped foaming, add onions.
• Stirring occasionally, cook onions until they are just starting to soften.
• Add hamburger to skillet and break up into small crumbles.
• Season hamburger and onion lightly with salt and pepper.
• When hamburger is brown throughout, drain off extra grease and put back on medium-high.
• Add Cajun seasoning and toast for 1 to 2 minutes.
• Set hamburger-onion mixture aside to cool slightly.
• In a medium bowl, whisk eggs and cream together.
• Stir in ¾ cup blue cheese crumbles, salt, pepper and cayenne.
• Stir hamburger mixture into egg mixture.
• Pour mixture into prepared pan.
• Sprinkle the remaining ¼ cup of blue cheese crumbles on top.
• Place pan on a cookie sheet.
• Bake at 350F for 35-45 minutes. Pie is done when the center is set.
• Allow 10 minutes for filling to set before serving

No Bake Sugar Free Samoa Pie

A truly trying time for every bariatric patient is that long walk into the grocery store at that CERTAIN time of the year, passing by the table staffed with little girls dressed in green, pushing their mind bending, will-destroying, sugar bombs.

I'm not sure what made me create this concoction. It might have been the "Girls in Green" or the coconut flakes I saw in my cupboard that needed to be used. Whatever it was that gave me an idea, it was fully loved by everyone

Ingredients

No Bake Chocolate Crust
½ cup sunflower seeds raw, unsalted (See Cook's Notes)
½ cup unsweetened cocoa powder
½ cup coconut flour
½ cup Swerve Confectioners sweetener
½ tsp salt
8 tbsp butter soft

Filling
16 ounces heavy whipping cream
1 tsp vanilla liquid stevia (See Cook's Notes)
8 ounces cream cheese softened

Topping
½ cup Coconut flakes unsweetened, toasted
2 ounces Sugar-Free Caramel sauce
2 ounces Sugar-Free Chocolate Chips (or 100% Cocoa chocolate, chopped)
3 tsp butter

Instructions

For the pie crust, place all ingredients into a food processor and process until smooth. Press into a 9 inch pie plate. Set aside.

Pour heavy cream and vanilla stevia into a stand mixer on high until whipped to soft peaks. Taste and adjust sweetener if needed. Set aside in another bowl - Not plastic.

Using the paddle blade attachment of the mixer, place the cream cheese in the mixer. Blend on high until smooth.

Fold the whipped cream in by hand or on low add it into the stand mixer to combine with the cream cheese .

Once smooth, spread into the pie crust.

Make the topping by stirring together the coconut flakes and caramel sauce and spread evenly over the pie.

Microwave the chocolate chips and butter together for 30 second intervals until melted. Stir well then drizzle over the coconut flake topping.

Refrigerate 2-3 hours or overnight.

Cook's Notes:

• PLEASE REMEMBER: While this pie is low carb and sugar free, it is not calorie free, it is not fat free. This is for a special occasion and not something I would indulge in but more than once a week. I must warn you, if you are trying to lose weight and this pie is in your fridge, you may have trouble with temptation. Take it to a friends house, enjoy a slice and leave it there, don't bring it home!
• I suppose you could use that frozen fake "Chilly Whip" instead of REAL whipped cream, but why in the world WOULD you?
• You can eliminate the chocolate drizzle and it will still be heavenly
• If you don't have nut allergies in the family you could swap the sunflower seeds with almonds or use almond meal.
• Substitute 1 tsp vanilla extract and 1 tsp Liquid Stevia equivalent and sweetener for vanilla liquid stevia.
• The caramel sauce is sweet enough on it's own. You may need to reduce or adjust. Start with a smaller amount as you can always add more in the filling if needed.
• Alternative Filling
  I had an event this weekend that required a more stable filling than whipped cream would provide, so I used the following as a replacement - it was MAGNIFICENT!!!!
• 16 ounces heavy whipping cream
• 1 pkg Jell0 Sugar Free White Chocolate pudding mix
• 8 ounces cream cheese softened
• Stir/Whisk together to pudding consistency and spread into crust.  Leave peaks for effect.

4 Stages of Eating After Bariatric Surgery

If you’re considering undergoing bariatric surgery, or have already scheduled your procedure day, it’s time to start preparing for your recovery. The biggest changes you’ll have to make are to your diet. For years I've posted bariatric friendly recipes here, but neglected those first few formative weeks immediately post-surgery.  I’ve outlined what you can expect during four different stages of eating after your bariatric surgery:

Note that the duration of each stage is an estimate and not written in stone,  If you progress to a new stage and find you are not comfortable, step back for a few days or even a week, then try again.

STAGE 1: CLEAR LIQUIDS

Starting the day after your surgery, you will start a clear liquid diet, continuing for about 4-5 days. During this time, you should try your best to work up to about 3 ounces of clear fluids a day every 30 minutes. This might be difficult right after your procedure, but it will continue to get easier and feel more comfortable! During this time, drink slowly and do not drink liquids out of a straw or chew gum, as these can lead to gas and bloating. Some examples of liquids to try during this stage are:

• Diluted apple juice
• Lemon water
• Vegetable broth
• Lemon-Lime Gatorade G2
• Sugar-free citrus gelatin
• Pedialyte Popsicles

You should also be adding diluted protein shakes to your diet. Use a combination of ½ protein shake and ½ water.

STAGE 2: FULL LIQUIDS

You can advance to stage two of your diet after about 4-5 days and after you have been able to tolerate 48 ounces of clear liquids a day. This stage will involve foods that are mushy or have a consistency similar to yogurt, and will continue for about 7-10 days. Try to eat every 3-4 hours, being sure not to skip any meals. Each of these meals should be about ½ cup or two ounces in size. You should still be drinking a minimum of 48-64 ounces of fluids during this time as well. Examples of foods you can eat during this stage include:

• Greek or nondairy yogurt
• Oatmeal or cream of wheat
• Unsweetened applesauce
• Black beans, lentils, or fat-free refined beans (blended)
• Pea soup, cream of mushroom soup, etc.
• Mashed banana
• Cottage cheese (add a little seasoning or fruit puree for flavor)

You should continue drinking protein shakes between meals with a goal of 80-100 grams of protein a day. You can begin mixing protein with unsweetened almond or soy milk, but avoid cow’s milk. You should also begin your vitamins and minerals on day 5 of this stage, adding one new vitamin per day.

STAGE 3: SOFT AND MOIST FOODS

This stage of your diet will begin about 2 weeks after your surgery and your follow up appointment with Dr. Balsama, lasting 2 full weeks. These foods should be easy to pull apart with a fork, and each meal should be about ½ cup or 4 ounces in size. However, you should stop eating as soon as you’re full, even if this amount has not been reached! Examples of soft foods to eat during this stage are:
Lean proteins like slow cooked chicken or pork

• Canned chicken, tuna, or crab
• Soft cooked eggs
• Chili or stew
• Salmon, trout, or other flakey fish
• Refried beans, mashed lentils, chickpeas, and tofu
• Soft, low-fat cheeses
• Over-cooked vegetables like zucchini, squash, cauliflower, or mushrooms
• Soft fruits like melons, peaches, and avocados

Continue to sip fluids between meals but remember the 30/30/30 rule: Do not drink 30 minutes before or after a meal and chew each bite 30 times. Continue your daily protein drink and minerals as well.

STAGE 4: REGULAR CONSISTENCY

This stage starts 4-6 weeks after your procedure, and involves reintroducing regular foods! Congratulations!!  With thay said, remember to take this stage VERY slowly.  This is where you can hurt yourself by going too fast.  You'll understand when you get your first case of "foamies" - trust me on this.  GO SLOW... Start by adding 1-2 new foods per day, avoiding anything that causes gas like broccoli, pepper, onions, and spicy foods. Remember to eat slowly and chew your foods completely before swallowing (at least 30 times). Each meal should be about ¾ cup (6 ounces) in size, and should not exceed 1 cup. You should continue to honor the 30/30/30 rule, sipping water in-between (but not DURING) meals. Eventually, you will be able to work up to a regular diet.

However, here are some foods you should still avoid:

• Rice, pasta, and bread
• Alcohol
• Carbonated drinks
• Dry meats
• Fruit with thick skin
• Fried foods
• Added sugars
• Baked goods
• Oils

When you get to this stage, go exploring the rest of the blog.  There are plenty of tasty foods that both you and your family can enjoy!

Chicken Lettuce Wraps (like PF Chang's )

PF Chang's is most assuredly NOT a chinese restaurant, but that doesn't stop the wide ranging chain from producing some DELICIOUS food!  Of course, we have to be careful of the sauces, oils, etc.. that they use, but this dish is completely compatible with the post-surgery bariatric lifestyle.  Really simple and quick if you have ground chicken. Takes a bit longer if you debone and chop it yourself (I'm cheap, so I do!)

And they are SOOOO GOOOD!!!!

INGREDIENTS:

• 1 tablespoon olive oil
• 1 pound ground chicken
• 2 cloves garlic, minced
• 1 onion, diced
• 1/4 cup hoisin sauce
• 2 tablespoons soy sauce
• 1 tablespoon rice wine vinegar
• 1 tablespoon freshly grated ginger (powdered in the bottle if you must)
• 1 tablespoon Sriracha, optional ( I serve it on the side)
• 1 (8-ounce) can whole water chestnuts, drained and diced
• 2 green onions, thinly sliced
• Kosher salt and freshly ground black pepper, to taste
• 1 head butter lettuce

DIRECTIONS:

1. Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
2. Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes.
3. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
4. To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.

Chocolate Almond Macaroons

 

I was working at a client several years ago when one of my team took some vacation time in Paris.  On his return he treated us to some macaroons he picked up a small patisserie.  I was post-surgery at that point, so I resisted - for almost an hour!!  What I bit into snapped - then exploded into a million flavor filled pieces.

Sometimes now I want a cookie and nothing else will do... soooo...  I eat a cookie (or several) of my version of those macaroons.  Perhaps the best tasting cookies I've ever eaten.

2 cups almonds (or almond meal)
1 cup sugar equivalent sweetener (your choice)
1/4 teaspoon ground cinnamon
1/8 teaspoon salt
2 eggs
1/4 teaspoon almond extract
3/4 cup chopped semisweet chocolate
sliced almonds for top of cookies

Grind the almonds in a food processor with the sugar, cinnamon and salt until finely ground. You can also use almond meal if you like, just make sure you use 2 fully packed cups.

Add the eggs and extract to the mixture and incorporate.

Shave the chocolate with a knife (I use 4 squares of Trader Joe's Belgian 72% chocolate). Add to the mix.

Preheat oven to 350F and line 2 big baking sheets w/ parchment paper.

With wet hands, roll the dough into 1" balls and place on cookie sheet.  I use a cookie scoop for consistency.

Sprinkle some sliced almonds on top.

Bake for 12-13 minutes. The cookies will puff up nicely.

Remove immediately to a cooling rack with a thin spatula.

These are light and airy and delicious!

Is it SPOILED?????

 Spoiled Food: Being new to the kitchen, you may be wondering how to tell if those items in the back of your cabinets, refrigerator and panty are "not so fresh."  Here is a handy beginner's guide to help you make that decision

Eggs

When something starts pecking its way out of the shell, the egg is probably past its prime.

Dairy Products

Milk is spoiled when it starts to look like yogurt.

Yogurt is spoiled when it starts to look like cottage cheese.

Cottage cheese is spoiled when it starts to look like regular cheese.

Regular cheese is spoiled when you think it is blue cheese but you realize you've never purchased that kind.

Bread

Sesame seeds and Poppy seeds are the only officially acceptable "spots" that should be seen on the surface of any loaf of bread. Fuzzy and hairy looking white or green growth areas are a good indication that your bread has turned into a pharmaceutical laboratory experiment.

Flour

Flour is spoiled when it wiggles.

Canned Goods

Any canned goods that have become the size or shape of a softball should be disposed of carefully.

Carrots

A carrot in which you can tie a clove hitch is not fresh.

Raisins

Raisins should not be harder than your teeth.

Potatoes

Fresh potatoes do not have roots, branches, or dense, leafy undergrowth.

Chip Dip

If you can take it out of its container and bounce it on the floor, it has gone bad.

Unmarked Items

You know it is well beyond it’s prime when you're tempted to discard the plastic container along with the food. Generally speaking, plastic containers should not burp when you open them.

Here are some basic Food Storage Guidelines

Shrimp Creole

If you are a fan of Southern Louisiana gumbo and jambalaya, you’ll find many of the same flavors and ingredients in shrimp creole, like the ‘holy trinity‘ of onion, green peppers and celery in Cajun and Creole cuisine.

Creole dishes are typically thicker, spicier and served on top of hot rice rather than having the rice cooked and or stirred in to the dish. Shrimp Étouffée is another similar dish, but made with a roux (flour and fat cooked together to use as a thickener) base instead of a tomato base.

Ingredients

1 cup long grain white rice substitute (see Cook's Notes)
3 tablespoons butter
1 medium onion diced small
2 ribs celery diced small
1 medium green bell pepper diced small 
3 large cloves garlic minced
1  14.5 ounce can diced tomatoes with juice
2 teaspoons Creole seasoning or more
1 teaspoon Worcestershire sauce
1 bay leaf
Louisiana-style hot sauce such as Frank's, Texas Pete or (if you must) Tabasco, to taste
1 pound medium or large shrimp, peeled and deveined, tails removed
chopped fresh parsley to taste

Instructions

Cook faux rice according to package directions.
Meanwhile, melt butter in a large skillet over medium heat. 

Add onion, green bell pepper, celery and garlic; cook and stir for 7-10 minutes until tender.

Reduce heat to medium-low and add tomatoes with juice, Creole seasoning, Worcestershire sauce and bay leaf; stir and simmer 5 minutes, allowing flavors to meld. If desired, add more Creole seasoning and hot sauce to taste.

Increase heat to medium-high and add shrimp; cook and stir until shrimp is pink and cooked through. 

Serve over hot white rice, sprinkled with desired amount of chopped fresh parsley.

Cook's Notes:

• Kick up the heat with additional hot pepper sauce, cayenne pepper, or hot paprika.
• Serve over creamy grits instead of rice.
• Add some sweet red bell pepper along with the green for added flavor depth.
• This works great with cauliflower rice - but I really love the Palmini "hearts of palm" rice
• You can skip the parsley and garnish nicely with chopped spring onion greens

Low Carb Pecan Pie Truffles

I LOVE pecan pie, but I've never been able to make a pouch friendly version.  That day is now gone.  
If you are a Bariatric foods junkie you PROBABLY have fixin's these in the pantry already.  Trust me, for something SO simple you will get carried on your guest's shoulders

Ingredients

¾ cup very finely chopped pecans (pecan flour)
¾ cup almond flour
½ cup chopped pecans
4 oz cream cheese
4 tbsp butter
¼ cup Equivalent Sweetener of choice
1 tsp maple extract
1 tsp vanilla
1 tsp molasses
1-2 cups sugar-free chocolate chips melted
1 tsp coconut oil

Instructions

Mix together the pecans, almond flour, butter, cream cheese, sweetener, extracts, and molasses. 

Form into 15 balls with your hands. 

Place in the fridge or freezer for a few minutes to make it easier to coat.
Microwave the sugar-free chocolate chips and coconut oil for 30 seconds. 

Stir. 

If they aren't completely melted microwave at 15 seconds intervals, stirring after each. 

When they are about 75% melted just stir until they are completely melted.
Cover each truffle with chocolate. Sprinkle on a few chopped pecans. 

Place in the refrigerator to harden.

Cook's Notes:

• If you don't have pecan flour run pecan pieces thru the blender/food processor until they reach POWDER consistency
• Nutrition: the nutrition facts are for 1 truffle. They are generously sized truffles. A serving is one and there are 3 NET carbs per serving.
• Substitutions: you can swap the pecans for walnuts or almonds.
• To Store: keep the truffles in the refrigerator in a sealed container. They will last 5 - 7 days.
• To Freeze: flash freeze on a baking sheet, then put in a freezer bag or container. They will last up to 3 months in the freezer—Thaw in the refrigerator or on the countertop for a few minutes before eating.

Garlic Cuban Lime Chicken Wings

Chicken Wings.  Cheap, versatile and easy to portion with a few for the bariatric patient or 3 lbs for Uncle John.  I love me some chicken wings, from screaming hot to savory mild.  Here we infuse them with the flavors of the Caribbean for a delicious refreshing taste!

INGREDIENTS

3½ lbs chicken wings (flats and/or drummettes)
1 cup fresh lemon juice
½ cup olive oil
12 cloves garlic, chopped
½ Tablespoon sea salt
¼ cup fresh oregano, chopped
1 teaspoon freshly ground pepper




INSTRUCTIONS

• Pat the chicken wings dry and place them in a 1-gallon zip top bag.
• In a small bowl, whisk together all of the remaining ingredients and pour them over the chicken. 
• Seal the bag and shake it to ensure the wings are completely covered. 
• Refrigerate for at least two hours or as long as overnight. 
• Turn the bag a few times as the chicken marinates. 
• Heat grill to medium heat. 
• Remove the chicken from the bag and discard the marinade. 
• Grill the chicken until cooked through, about 6 minutes per side.

Cook's Notes:

If you INSIST on making so called "boneless wings", go ahead and use chicken breast strips or tenderloins.  Just don't invite me to dinner.

Veggie Protein Smoothy

I never met a Vegan I didn't like. Especially batter dipped and deep fried, but I ran across one recently that had the recipe for a great vegan smoothie. I just added unflavored protein for my needs. You can even use veggie protein if you want.

You KNOW it's good for you because it has CAULIFLOWER in it!  It sounds weird - but tastes GREAT!!  Make one!

Makes 32 oz - only 190 calories 
Ingredients:

1 cup steamed cauliflower (chilled)
1/2 cup steamed carrots (chilled)
1 cup frozen berries (raspberries, blueberries, strawberries, etc...)
1 frozen banana

Instructions:

• Add all ingredients to a large heavy duty blender
• Add water just to cover
• Blend on HIGH until smooth

Cook's Notes:

• I added 1 scoop of unflavored protein  
• also good with Isopure Pineapple, Orange, Banana protein
• Also experimented with adding watermelon as part of the water

Broccoli "Chips"

I've joined the "converted" in using cauliflower as a replacement for pasta and potatoes and various other things, but I've yet to make that leap for total inclusion of broccoli, cauliflower's cousin.   I DO keep experimenting and finding new ways to eat it that I don't have to consider "eat it because it's healthy" in my reasoning.

This one IS healthy - and bariatric friendly - but mostly it's GOOD - heck, even your KIDS will love it.

Ingredients

1 Large head of broccoli
1 Large egg
1 cup shredded Parmesan cheese
1 cup shredded Cheddar (or Colby-Jack)
2 Tbsp Almond Flour
1 tsp Garlic powder 

a pinch of salt

Instructions

Preheat oven to 400 Degrees F

Cut off florets and chop in food processor

Add additional ingredients and process to combine

Line a sheet pan with parchment paper 

Use a cookie scoop to portion 

flatten each mound with your hand

Bake for 10 minutes

Flip and bake another 10 minutes

Serve with the dip(s) of your choice

Cook's Notes:

• My mixture seemed a bit dry so I added a second egg
• I also like to add Baidi's Sazon Complet, a ranch-like seasoning - DELICIOUS.  But you can use the seasonings of your choice
• If you have no parchment paper, use greased aluminum foil - it helps in the cleanup!
• The "pinch of salt" is an important ingredient.  A little salt counteracts the bitterness of the broccoli!  You may not believe me, but 3-4 grains of salt will take the bitter out of a cup of bad coffee!  Take that from a guy who's had way too much bad airport coffee in his life!

Schweaty Balls - "Peanut Butter Energy Balls"

Originally called "Peanut Butter Energy Balls", but in deference to the greatest SNL skit of all time, I changed the name.

I don't know where or when I got this recipe, but I've played with it for months (years?)  These balls are delicious and packed with protein *See Cook's Notes)

1/3 cup creamy peanut butter
1/2 cup semi-sweet chocolate chips
1 cup old-fashioned oats
1/2 cup ground flax seed
2 tablespoons honey

Combine all ingredients in a medium bowl . Place in the refrigerator for 15-30 minutes so they are easier to roll.
Roll into balls. This recipe makes 24 balls or 8 bars

Cooks Notes:

• I double the recipe and keep them in the fridge. Also, I prefer the chipped 85% dark chocolate instead of chocolate chips.
• Bump up the protein! Add a scoop of chocolate protein powder and a scoop of water, then roll the sticky balls in chocolate protein powder to coat (maybe mixed with a little instant coffee!).
• Not sweet enough? Add a bit of your sweetener of choice.
• Don't like peanuts? Substitute almond butter!

ExSEEDingly Good Snack

"I miss CRUNCH" is one of the most common comments I hear in support meetings.  

Well...  now you don't have to!   These seed crackers make a wholesome snack with a delightful crunch and a nutritional punch. In this recipe, combine sesame and flax seeds with farm-fresh eggs and spices.

Use a silicone baking mat to line a cookie sheet. Pour the seed mixture onto the silicone mat. It tends to slide around, so keep a spatula on hand to spread it. If thin crackers are preferred, divide the mix into two. What’s good about this recipe is that no trans fats are used because the crackers are baked instead of fried.

They are crunchy, savory, and very versatile. Any type of seeds, except chia, which absorb a lot of liquid, can be used as long as you stick to the ratios. For those who have conditions and must avoid whole seeds, the ingredients can be ground prior to adding the eggs.

Would you like to give a great bariatric friendly gift? The seeds can be pre-mixed in a large container and portioned in zip lock bags, with spices and all. The bags can be labelled with stickers that say, “Add three eggs, mix, and bake at 400 degrees for 15 minutes or until crunchy.”

You can now make snacks in less time compared to making the trip to the store and buying them. Use these on salads or as a late night bite, since they won’t raise your blood sugar levels before bed.

Ingredients:

3 eggs
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1/4 cup sesame seeds
1/4 cup hemp seeds
1/4 cup flax seeds
1 teaspoon kosher salt
1/2 teaspoon garlic powder
1 tablespoon mixed dried Italian spices



Instructions:

Combine eggs, seeds, spices, garlic powder, and salt in a bowl. 

Stir well.
Use a spatula to transfer the mixture onto a cookie sheet lined with a silicone mat or parchment paper.
Shake the cookie sheet and tilt it around until the mixture is spread across the cookie sheet.

Bake at 400 for 15 to 18 minutes. I pull mine from the oven at about 12 minutes and score them in cracker size with a pizza cutting wheel before they get too crunchy - then return them to the oven to finish.   Break into pieces. They should be crunchy.

If they do not break with a snap, put them back in the oven on warm until they are completely dry.

Cook's Notes:

• Serve with cheeses, hummus, baba ganoush (eggplant hummus), and fresh fruit. Dip in a sunny side up egg for a savory crunch. 
• Switch around your seasoning,  Use Ranch Dressing mix - or Taco Seasoning - or Sriracha powder - I like the Sazon Complet  from Badia Seasonings.  Make a dip from thick Greek yogurt and munch yourself into crunchy heaven
• The picture above shows crackers made with sesame and flax. Use what you have, just measure the seeds to make up 1 3/4 cup to three eggs ratio. 

Be creative and enjoy.

Calories Whole recipe	1095
% Daily Value*
Total Fat 85.7g	110%
Saturated Fat 15g	75%
Cholesterol 491mg	164%
Sodium 2540mg	110%
Total Carbohydrate 37.1g	13%
Net Carbohydrates 20.2g Dietary Fiber 16.9g	60%
Total Sugars 3.4g
Protein 52.9g

Butter Conversion Chart

Cinnamon Baked Apple Yogurt

"It's late September and I really should be BACK in school!"  - Apologies to Rod Stewart - but it's 91 degrees and my AC is out.  I called Fall and asked "Where ARE you?!?"

Fall said he had to stop and pickup Summer. "I'll be there shortly, Summer is passed out drunk in my back seat and smells like Pumpkin Spice."

So..  It's Fall but it's too hot in the kitchen to cook..  What Oh What can I have or breakfast?

Hmm.. What have I got??   Apples from the orchard..  a little spice... And My breakfast staple Greek yogurt..  Aught to work!!

Cinnamon Baked Apple Greek Yogurt Parfait

Ingredients:

1 small to medium apple - cored and chopped in 1/2 inch pieces

1/4 tsp cinnamon

1 Tbsp water

1 Tbsp butter

Drizzle of molasses

8 oz Whole fat Greek Yogurt

1 - 2 oz Heavy Cream - optional
1 Tbsp chopped Walnuts

Sweetener of choice to taste - optional

Instructions:

• Chop apple into microwave safe cereal bowl
• Add cinnamon, water, butter and drizzle of molasses
• Microwave for 3 minutes on HIGH
• Stir well
• In a separate bowl spoon up yogurt
• Top with some cooked apple mixture
• Sprinkle with chopped nuts
• Pour on Optional heavy cream and add sweetener as desired
• Stir - Smile...  "Hello Fall"

Cook's Notes:

• For most bariatric patients this will make about 3 - 1/2 cup servings.  Keeps well in the refrigerator 
• Don't freak at the "molasses" - it's a miniscule amount and adds the missing "brown sugar" taste component to the dish
• I use Heavy Cream..  I LIKE Heavy Cream.  You can use whatever you please to thin the Greek yogurt a bit - you can even use REGULAR yogurt - I just never have any in my house...

Pureed Chicken Salad

Today I'm feeling sorry for those poor patients who are just barely post-surgery and looking DESPERATELY for some foods they can stomach in the upcoming pureed stage. NOBODY wants to eat those little jars of baby food, so I usually recommend looking at the foods you like and running them thru a blender or food processor.

This version of chicken salad is tasty and simple.  A single 8 oz chicken breast will make about 4 bariatric pureed sized servings, so you can space this around some other foods for a variety.  We're going to stay away from the onions and celery because of the fiber in them that won't break down when processed - BUT we still have the flavor.  Be sure to check the Cook's Notes at the bottom for ideas.

Ingredients

1 chicken breast, cooked
4 Tablespoons Good Mayonnaise
1/8 teaspoon celery salt
1/8 teaspoon onion powder
pinch of black pepper


Instructions

Cook and cube chicken breast

Place chicken into a food processor.

Grind chicken until it is a fine consistency.

Stir in yogurt, mayonnaise, celery salt, onion powder, and pepper.

Cook's Notes:

• Chicken breast can be dry if it is improperly cooked, so feel free to substitute boneless, skinless thighs.
• You can prepare the chicken any way you like.  I usually steam or roast mine, but pan searing and boiling are also acceptable.  Use whatever method you prefer.
• GOOD mayonnaise has no sugar in it, be sure to read the label.  Duke's brand is available here in the South and it is QUITE delicious.  
• To control the fat content you can substitute Greek Yogurt for half of the mayonnaise

Ricotta Bake

My wife LOVES Italian food, PARTICULARLY pasta - and a big plate of lasagna sends her into ecstasy. So she was tickled when I discovered this dish, which was originally built in a casserole, for a dinner she and I could enjoy together. Now I find it MUCH more convenient to divide the portions into a non-stick muffin tin to make it easier for me to keep track of portion sizes 

One of the secrets for post-bariatric success is to prepare dishes that can be enjoyed by your family and still meet your nutritional needs.  This is certainly one of them.  I still prepare it 9 years out and add a bit of meat crumbles in the sauce.


Ingredients:

8 oz good ricotta cheese
1/2 cup grated Parmesan cheese
1 large egg, beaten
Italian seasoning to taste
salt and pepper to taste
11 tablespoons No-Sugar-Added Pizza/Pasta Sauce 
1 to 1.5 cups shredded mozzarella and provolone cheese


Instructions:

Preheat oven to 450 degrees. 

Lightly grease (Pam is fine) 1 regular muffin tin. 

Mix Ricotta, Parmesan, beaten egg and spices in bowl. 

Divide mixture evenly into the muffin tin - about three tablespoons into each - ending up with eleven portions.



Spoon 1 tablespoon of the pizza/pasta sauce over each portion and sprinkle with the cheese. I love cheese and ended up using about 1 1/2 cups over all.



Bake at 450 degrees for 20 to 25 minutes, depending on how dark and bubbly you want the cheese.



The result, quite tasty. 

Cook's Notes:

• As you get into solid foods, you can add meat (beef, lamb, sausage, etc..) or veggy crumbles
• For easy cleanup I recommend a silicone muffin tin instead of metal - even over metal  non-stick
• Buy good ricotta..  Many cheap brands are "grainy".  Personally I prefer the fresh ricotta that they make at my local Italian deli, but Trader Joe's has a nice one - or in the grocery, I pick up Polly-O
• Feel free to add a tiny pinch of cayenne to point up the heat factor
• I use crushed tomatoes with added spices as my pasta sauce, so I can control the added sugar content.
• A friend (thanks Erieka!) pointed out this would work well with pesto, spinach and pre-cooked chicken.  She was RIGHT!!!

Meal Planning

Meal Planning:  Everybody hates it, but successful people do it.  And, quite honestly, after a while it just gets to the point of plugging in your choices into the grid below.  This is a sample week - each day is about 1000 calories and 100 grams of protein.  The dishes are real "people food" so you can serve them to your family.  No supplements, all available at your local grocery...  The recipes are all over the internet.  A quick search will find these and many many more that you will love - IF you will just taste them.

This is a SAMPLE..  use it as an example and fill it with the foods you prefer

		Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Breakfast	5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk	Mixed Berry Overnight Oats	5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk	Mixed Berry Overnight Oats	5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk	Eggs Baked in Canadian Bacon Cups 1/4 Cup Berries	Eggs Baked in Canadian Bacon Cups 1/4 Cup Berries
	Snack 1	Cinnamon Vanilla Protein Energy Ball	Cinnamon Apple Oat Protein Energy Ball	Cinnamon Vanilla Protein Energy Ball	Cinnamon Apple Oat Protein Energy Ball	Cinnamon Vanilla Protein Energy Ball	Cinnamon Apple Oat Protein Energy Ball	Cinnamon Vanilla Protein Energy Ball
	Lunch	4 oz Albacore Chunk White Tuna 1 Tbsp Good Mayonnaise 1 WASA Multigrain Crispbread	1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread	4 oz Homestyle Turkey Meatloaf 1/4 Cup Savory Green Beans	1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread	4 oz. Leftover Chicken from Wednesday 1/4 Cup Cheesy Broccoli Quinoa Casserole	1 Serving Beefy Mexican Soup (made with 1 cup taco meat)	1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread
5	Snack 2	1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni	1/2 Cup Berries 1 Serving Jack Links Turkey Jerky	1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni	1/2 Cup Berries 1 Serving Jack Links Turkey Jerky	1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni	1/2 Cup Berries 1 Serving Jack Links Turkey Jerky	1 Small Gala Apple 1 Baby Bel Light
	Dinner	4 oz Homestyle Turkey Meatloaf 1/4 Cup Savory Green Beans	4 oz Pork Chops w/Creamy Dijon Sauce 1/4 cup steamed Broccoli	4 oz Baked or Grilled Chicken Breast with any Marinade 1/4 Cup Lima Beans with 1 tsp Butter	3 oz Cajun Swordfish w/Zesty Tartar Sauce 1/4 Cup Cheesy Broccoli Quinoa Casserole	Taco Salad w/Cheddar and Salsa use 1/3 Cup Meat - reserve 1 Cup for later (Taco Soup)	4 oz Feta Stuffed Chicken Breast 1/4 cup steamed or roasted Zucchini w/Lemon and Italian Herbs	4 oz Baked or Grilled Chicken Breast with any Marinade 1/4 Cup Sweet Potato
	Snack 3	2 Chocolate Chocolate Chip Protein Cookies	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips	1 Serving Chocolate Cheesecake Protein Pudding	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips	1 Chocolate Chocolate Chip Protein Cookie	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1/3 Cup All Bran Buds 1 oz Unsweetened Almond Milk	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips