Scotch Eggs

They're not Scottish at all! They were actually invented by the famous London department store, FORTNUM & MASON, in 1851 and they were originally wrapped in Scotch Beef...just a fun little foodie fact. 

I don't recall where I first saw these and got the bee in my bonnet, but I knew I had to try them. I'm all about a good full protein breakfast and quite often I have to eat it on the go. These are perfect...and so dang CUTE as well.

SO easy to make. I chose the easiest route. There are so many variations out there with more involved meat recipes, but why go there when there are so many wonderful fresh handmade sausages at your favorite markets. My first batch was made with good ol' Jenny-O's Spicy Italian Turkey Sausage found at most major markets, but there are HUNDREDS of specialty sausages that would be amazing.. so... fancy sausage or packaged store bought, these are easy, fun, portable, ADORABLE and kids will love them.

I chose to bake these. I'm not a fan of deep frying in the home without a real restaurant quality deep fryer. I wish I could have a mini fryer in the kitchen. shhhhhhh.


Scotch Eggs

Nutrition Facts
Servings 5

Amount Per Serving
Calories 277
Total Fat 9.3g
Saturated Fat 2.8g
Cholesterol 293mg
Sodium 220mg
Total Carbohydrates 10.6g
Dietary Fiber 0.6g
Sugars 1.2g
Protein 35.6g


1 lb chicken, turkey or pork sausages
4-5 large eggs, hard boiled
flour (just enough to coat the eggs)
1 large egg
1 cup fine dry breadcrumbs (I used Panko. You won't use it all!! - they are optional)

Remove meat from casing. One large sausage should cover 1 egg (a little less than 1/4 lb). use your judgement. I made 5 scotch eggs from a 1lb package of Jenny O Turkey Sausage.
Roll the eggs in flour. (this helps the meat stick to the egg)
Wrap each egg evenly in a portion of meat, being sure they are covered completely. roll it around in your hands a bit to ensure even sausage coating.
Beat the remaining egg in a small bowl
Dip each egg/sausage ball in the beaten egg then coat thoroughly in breadcrumbs.

Optional...chill for one hour...or don't... I couldn't wait!!

Bake until golden brown on a cookie sheet (line with parchment or aluminum foil for easy clean up) at 375°F; about 30 - 35 minutes.

Cook's Notes: These keep really well in the fridge for a few days. Just warm in the microwave. I like to slice in half and eat like an apple...on the go. Of course, you could fancy these up for a fun brunch treat. They make for such a cute presentation with the surprise egg inside.
You can skip the breadcrumbs if you are super carb conscious. The sausage makes a beautiful crunchy crust on its own.

---dave---
The Bariatric Food Dude

(Nearly) Instant Ice Cream

Occasionally I create recipes from my imagination. Often I modify a recipe I found elsewhere - and sometimes I just steal one.. This one is worth stealing! It came from my good friend Susan Maria Leach at http://BariatricEating.com. It's fresh frozen berries blended into creamy ricotta.

2 cups frozen strawberries

1 cup Polly-O or Calabro Ricotta (See Cook's Notes)
1/4 cup Splenda or 2 tablespoons Truvia
2 teaspoons vanilla

Place strawberries, ricotta, sweetener and vanilla into food processor and pulse and blend until a very silky smooth 'ice cream' eventually forms. Remove the blade and pop into the freezer for ten to twelve minutes to firm up just a little then serve immediately in frozen glasses.

Cook's Notes:
*You'll need a food processor for this one, a blender just won't work. 

* Initially the blending WILL BE NOISY!
* If strawberries aren't your style, raspberries and blueberries work beautifully - as do frozen peaches.
* Some ricottas are a little grainy. The recommended brands are very smooth. If you can't find them try to find a fresh or smooth ricotta for the best texture.

* Of course you can bump up the ample protein by adding a scoop of your favorite protein powder with just a TINY bit of water or milk.

One Sentence Chicken Recipe

Everybody wants a simple and delicious way to cook chicken.  I don't think it gets any simpler than this..  The recipe is only one pan, one sentence...


Toss 1 lb. white button mushrooms, halved, 1 small red onion cut into 8 wedges, 2 tablespoons olive oil, and 1 teaspoon fresh thyme leaves in a 12 inch cast iron or heavy skillet and top with 4 chicken leg quarters, sprinkled with 1 teaspoon salt and 1/2 teaspoon pepper and roast in a pre-heated 450 F oven for 35 to 40 minutes until juices run clear or an internal temperature of 165 F.

Serves 4

---dave---
The Bariatric Food Dude

Bacon Bolognese

This is not my recipe.  It came from Amanda at http://justapinch.com I pass it along because it's a delicious bolognese and it HAS BACON!!!!!!!!!!!!!!!!  

"But Dave, what are you gonna pour it on if we can't eat pasta?" 

Oh grasshopper, you have much to learn..  Put a large dollop of ricotta in a bowl and drown it in this sauce.  Grab a spoon and prepare to smile contentedly...

AMAZING BOLOGNESE w BACON!! 

INGREDIENTS -
1/4 lb bacon -
1 stk celery (finely chopped) -
1 md onion -
1 lg carrot, shredded -
4 clove garlic, minced -
4 Tbsp butter or margarine -
3 Tbsp olive oil -
1 lb lean ground beef -
1/2-3/4 lb ground pork -
(1) 8 oz can beef consomme -
1 c dry white wine -
(1) 28 oz can italian style crushed tomatoes -
1 tsp salt -
1/2 tsp black pepper -
1 to 1 1/2 tsp rubbed sage -
1 Tbsp oregano -
1/2 tsp red pepper flakes -
1/4 tsp nutmeg -
1 c milk. 2% or whole, not skim -
OPTIONAL: 1 lb pasta of choice

DIRECTIONS
1. In a Dutch Oven or Medium Size Pot, heat butter and olive oil over medium heat until butter begins to froth
2. Add onion, celery, carrot, garlic, and bacon. Cook until onions are translucent (about 8 to 10 minutes) 3. Remove bacon and remove fat.
4. Chop lean portions of bacon in small pieces and return to pot.
5. Add Ground beef and ground Pork, and cook until meat loses red, raw color.
6. Raise heat and add wine and consomme.
7. Cook sauce until wine and consomme are mostly evaporated
8. Turn heat down to simmer and add oregano, salt, pepper, sage, red pepper flakes, and nutmeg. Let cook for approximately 20 minutes. (Side note: If you use fresh Parmesan, and have a parmesan rind left over, you can add it to the sauce in place of the salt in this recipe. Add it in after you have added the tomatoes and it's simmering, then remove before adding the milk. Makes the sauce extra delicious in my opinion.) 9. Add crushed tomatoes and bring to a boil. Once the mixture comes to a boil, return to simmer 

10. Let sauce simmer (very slowly) partially covered for about 2 to 4 hours (the longer the better), stirring occasionally to prevent sticking 

11. About 5 to 10 minutes before serving, add milk

---dave---
The Bariatric Food Dude

Cold Poached Chicken Breasts with Green Sauce

Pure white poached chicken breasts draped delicately with a rich jade green sauce - what could be better?!?

This is as close to "instant dinner" as I have ever seen. 20 minutes prep while you get ready to leave in the morning and you can have dinner on the table within 10 minutes of getting home at night  - and that INCLUDES a couple minutes to pet the dog an put out the cat!  PLUS, you don't have to worry about the slow cooker being unguarded all day!

Cold Poached Chicken Breasts with Green Sauce

Nutrition Facts
Serving Size 275g (Makes 4 normal servings = 8 WLS servings)

Amount Per Serving
Calories 344
Total Fat 12.7g
Saturated Fat 3.5g
Cholesterol 151mg
Sodium 157mg
Total Carbohydrates 4.7g
Dietary Fiber 0.8g
Sugars 1.2g
Protein 50.1g



1 medium onion, peeled and sliced
2 garlic cloves, crushed
1 sprig fresh rosemary, or 1 Tbs dried
4 skinless, boneless chicken breast halves
1 1/2 cups chopped greens (see Cook's Notes)
1 cup Greek yogurt
1/2 cup water
1 shallot, (or 1/2 small onion) chopped
Salt and freshly ground pepper to taste



Combine the onion, garlic, and the rosemary in a saucepan along with enough water to cover the chicken breasts, and bring to a boil.
Simmer over low heat for 5 minutes, then add the chicken breasts and cover.
Simmer for 5 minutes, then remove from the heat.
Place the covered pan in the refrigerator, complete with the poaching liquid.
Allow to chill for a minimum of 2 hours, but all day is fine!

For the sauce, combine the greens, yogurt, water, shallot, salt, and pepper in a food processor or electric blender and puree until smooth.

To serve, remove the breasts from the poaching liquid and drain on paper towels.
Place a dollop of the sauce on top of each breast.
Put the remaining sauce in a bowl for diners to serve themselves.


Cook's notes: You can substitute spinach, basil, parsley, arugula, watercress, sorrel, or any combination of these for the greens.
Serve with a small salad for "instant dinner."  (Hint: the sauce makes a great starter for a salad dressing too!)
The sauce is also excellent as a topping for salmon, any firm white fish or shrimp.
The poaching liquid is your method of injecting flavor into the chicken.  Feel free to experiment with the liquid to get a flavor profile you want.
Use this method as your basic guide to poaching chicken breasts, and then go ahead and do anything you want with them!

Corned Beef Hash

Corned beef hash. Oh how I miss it! And miss it I did until I had a light bulb moment (these are few and far between for me so they are very special moments).

Corned beef hash is a good example of when what you THINK you want from a food is not what you really want from a food. What I thought I wanted (and could not have) was those little bits of crispy fried potato. But that’s not what I wanted. When I thought about it, what I REALLY wanted was caramelized veggies with my salty corned beef. And here’s the thing. You can caramelize darn near any veggie and it can taste just as good as, if not better than, those potatoes.

So here’s how I made corned beef hash work.

Corned Beef Hash


1 cup yellow squash, diced large (and if you like, peeled)
1/2 an onion, finely diced
1 clove garlic, minced
4 oz. deli sliced corned beef, chopped up
Fresh ground black pepper

Get your frying pan or griddle very hot and then spray down with cooking spray.

While my pan is heating dice up the squash. By the time you're done, the pan will be nice and hot.
Lower the heat to medium and add squash and onions. Sautee until they are softened and then add garlic.

While all THAT is cooking, cut up the deli corned beef.
Once the veggies are done add the corned beef into the veggies.

Continue to sautee until meat is crispy and veggies are caramelized (onions will become golden and skins of squash, if left on, will brown).

And that’s it! Now, if you want to stop there, that’s great. You’ve got a tasty little meal there. If you want to take it to the next level, you can scramble in an egg or some Egg Beaters. For me, this equals the perfect breakfast!

Cook's Notes: This recipe is super simple. The corned beef has enough salt to season the whole thing. The garlic gives it that extra savory punch. And by sautéing most of the water out of veggies, they get nice and caramelized and explode with flavor.
Also tasty with a little chopped red or green bell pepper cooked along with the squash!

Perfect Scrambled Eggs

I've cooked eggs for nearly 60 years, always with varying degrees of success... I mean, I can make a mean omelet, but I always found my scrambled eggs to be lacking. That is, until I discovered this cooking method.  I had to get away from the ART of cooking and look at the SCIENCE of scrambled eggs to get this right. As a bariatric patient you are probably going to spend a lot of time with eggs, so you might as well learn  how to make them great!
Half-and-half proved to be the best type of dairy for Perfect Scrambled Eggs. It produced scrambled eggs that were decently puffed and stable. Adding extra yolks to the mix yielded rich results. A combination of high and low heat gave me perfect scrambled eggs. I also used a smaller skillet, which kept the eggs in a thicker layer, thereby producing larger curds.


8 large eggs
2 egg yolks
1/4 cup half and half
Salt and Freshly Ground Black Pepper
1 Tbls unsalted butter

Beat eggs, yolks, half-and-half, 3/8 teaspoon salt, and 1/4 teaspoon pepper with fork until eggs are thoroughly combined and color is pure yellow - do not overbeat.
Heat butter in 10-inch nonstick skillet over medium-high heat until foaming just subsides (butter should not brown), swirling to coat pan. 
Add egg mixture and, using rubber spatula, constantly and firmly scrape along bottom and sides of skillet until eggs begin to clump and spatula just leaves trail on bottom of pan, 1 1/2 to 2 1/2 minutes.
Switch to low heat (see Cook's Notes below) and gently but constantly fold eggs until clumped and just slightly wet, 30 to 60 seconds. 
Immediately transfer eggs to warmed plates and season with salt to taste. Serve immediately.

Cook's Notes:
*It's important to follow visual cues, as pan thickness will affect cooking times. If using an electric stove, heat one burner on low heat and a second on medium-high heat; move the skillet between burners for temperature adjustment. 

*If you don't have half-and-half, substitute 8 teaspoons of whole milk and 4 teaspoons of heavy cream. 

*To dress up the dish, add 2 tablespoons of chopped parsley, chives, basil, or other herbage to the eggs after reducing the heat to low.

A Hazelnut Spread for You

Hershey's and Jif have finally caught on to the worldwide food craze that is Nutella, the chocolate hazelnut spread I miss so terribly.  Nutella is good on EVERYTHING, strawberries and celery - it transports plain old white toast into a heavenly dimension....  There is also as much sugar in what you would use to cover a slice of toast as there is in 5 Oreas!

What to do?  What to do?!?  When the world will not supply - do it yourself!

Toasted, peeled hazelnuts and some cocoa powder supply a nice balance of nut and chocolate flavor, while a food processor and some oil was all I needed to bring the two together. Mix in some sweetener, vanilla, and salt for depth, and you have a rustic, homemade bariatric-friendly version of Nutella.

Makes 1½ cups

2 cups hazelnuts (roasted)
1 cup Splenda Granular
⅓ cup cocoa powder
2 tablespoons hazelnut oil
1 teaspoon vanilla extract
⅛ teaspoon salt

Adjust oven rack to middle position and heat oven to 375 degrees. Place hazelnuts in single layer on rimmed baking sheet and roast until fragrant and dark brown, 12 to 15 minutes, rotating tray halfway through cooking. Transfer hazelnuts to medium bowl and set aside. When hazelnuts are cool enough to handle, overturn a second medium bowl and place on top of first bowl. Shake vigorously to remove skins.

Transfer peeled hazelnuts to food processor and process to consistency of smooth, loose paste, about 5 minutes, scraping down bowl as needed.

Add Splenda, cocoa powder, oil, vanilla, and salt, and process until fully incorporated and mixture begins to loosen slightly and become glossy, about 2 minutes, scraping down bowl as needed.

Transfer spread to jar with tight-fitting lid. Spread can be stored at room temperature or refrigerated for up to 1 month.

Cook's Notes:

* Walnut or a tasteless vegetable oil can be substituted for the hazelnut oil. DO NOT use olive oil.

*The final spread will have the consistency of almond butter. The texture will stiffen and become more spreadable if kept in the refrigerator.

* If you have a Vitamix or Ninja (or equivalent) blender, you can actually get it as silky smoothe as the Nutella from the grocery, but I like a little texture in mine so i never push it that far.

2 Minute Coconut Flour Bread

Using coconut flour, because of the way it absorbs liquid, I can use a lot less of the amount for making this bread. This is my new favorite, and it's a lot less calories, is closer to a regular wheat bread, and very low carb - only 2 effective grams of carbs per slice.

I like the flavor better than breads made with almond or flax. I also like the texture better. It's lighter and doesn't leave me with a heavy stomach like almond flour sometimes does. It seems much easier on my digestive system, too.

2 Minute Coconut Flour Bread 

1 tablespoon coconut flour
2 tablespoons parmesan cheese
1/4 teaspoon baking powder
1/4 teaspoon Splenda Granular (or equivalent)
couple dashes of salt
1 teaspoon extra virgin olive oil
1 large egg
2 tablespoons milk (or kefir or other liquid)

Mix all dry ingredients through a strainer/sieve, getting out all the lumps.
Make a well in the middle and add the liquid ingredients.
Stir the liquid ingredients in the middle and then gradually stir in the dry until all is mixed well and smooth. 

Allow to sit for at least 1 minute for the coconut flour to absorb the liquid

In a square or round container, such as a cereal bowl, or a plastic entree dish, pour half of the batter and rap hard on counter a couple times to get out the air bubbles.  I use and old square tupperware container that I lost the lid for!

Microwave on high for about 60 to 65 seconds, depending on your wattage.

Plop out onto a paper towel and do the same with the second half of the batter.


Per Serving (2 servings per recipe):
99 Calories
7g Fat
6g Protein
3g Carbohydrate
1g Dietary Fiber

Cook's Notes:

* mix in some spices, herbs, seeds or nuts to vary the flavor/texture

* You can use this to make a sandwich, or you can toast it. Use just like bread.  Makes a great grilled cheese!

Baked Artichoke Chicken

This recipe won a contest on a television show called The Chew. Mario Batali and others judged 3 chicken recipes made by regular people, and this won first prize. It is simple and satisfying, and a great weeknight recipe. Such a nice change to boring baked chicken.


Baked Artichoke Chicken

Nutrition Facts
Serving Size 404g (serves 6)

Amount Per Serving
Calories 461
Total Fat 12.8g
Saturated Fat 2.7g
Trans Fat 0.0g
Cholesterol 175mg
Sodium 200mg
Total Carbohydrates 11.9g
Dietary Fiber 4.6g
Effective Carbohydrates 7.3g
Sugars 2.9g
Protein 71.0g


3 lbs. chicken legs and thighs, w/ skin
1 cup artichoke hearts, halved (canned is fine)
1 medium onion, cut into pieces same size as the artichokes
1 pound white button mushrooms (halved or quartered)
2 tablespoons brown mustard
2-3 cloves garlic, minced
1/4 cup olive oil
1/4 cup red wine vinegar
1/4 cup red or white wine (you could also sub in chicken stock)
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon dried tarragon
1 bay leaf
kosher salt and pepper (to taste)

Preheat oven to 350F-375F, depending if you like crispy skin or not.

Place artichokes, onions and mushrooms on the bottom of a big pan.



Place chicken pieces on top of the vegetables.

Mix the mustard with the rest of the ingredients and pour over chicken.
Season w/ kosher salt & pepper.

Bake about 1 hour, basting the pieces once or twice.

Dinner is served!

Cook's Notes: 
*I didn't have all dark meat so I used a whole chicken cut up, including breasts.
*I used white wine, because I like it better with chicken than the red. I also increased the garlic. I baked my chicken at 375F because I like crispy skin.

*The recipe calls for "brown" mustard, which is Gulden's in my book, however, I have a nice French tarragon mustard, so I used that instead. The results were fabulous!

White Chocolate Mousse

This recipe is for all you white chocolate lovers out there. It’s sweet, creamy, delicious and best of all relatively quick to make.


White Chocolate Mousse


4 oz cream cheese
1/4 Cup Half and Half
6 oz. Diet Cream Soda (1/2 the can - DO NOT drink the rest!)
4 Packets of Splenda
1/2 Package Sugar Free White Chocolate Instant Pudding Mix


Soften and whip cream cheese
Add half and half and whip well
Add cream soda, splenda and pudding mix and whip until well blended

Pour into decorative bowls or martini glasses and serve

Cook's Note: Make it Chocolate Mousse with a little SF chocolate syrup and SF chocolate pudding - or it can also be made into a Strawberry Mousse by adding a little sugar free strawberry syrup.

Italian Stuffed Meatloaf

If you're looking for a classic American dish that is economical, easy to make, and loved by practically everyone, I don't think you could do much better than meatloaf. It's one of those dishes that everyone's mother added her special touch to, whether it was dousing it with ketchup or topping it with strips of bacon, or any of thousands of creative embellishments that have been conceived over the decades.

During World War II many products were added to ground beef as extenders, and one of the most common was rolled oats. The Quaker Oats Company published many such recipes during that period, and this is one of the most popular.



Italian Stuffed Meatloaf

Nutrition Facts
Serving Size 227g (Serves 6)

Amount Per Serving
Calories 327
Total Fat 11.2g
Saturated Fat 4.9g
Cholesterol 107mg
Sodium 320mg
Total Carbohydrates 20.9g
Dietary Fiber 10.6g
Sugars 1.4g
Protein 32.6g


For the meatloaf:
1 lb ground beef or meatloaf mixture
1 cup quick-cooking or regular rolled oats
1 15-oz jar No Added Sugar spaghetti sauce
1 small onion, chopped
1/2 cup grated Parmesan cheese
1 egg, lightly beaten
1 Tbs Worcestershire sauce
Salt and freshly ground pepper to taste

For the filling:
1/2 cup sauteed sliced mushrooms
1/2 cup shredded mozzarella or provolone cheese
1/4 cup sliced, pitted olives (green or black - optional)

For the topping:
1/2 cup shredded mozzarella or provolone cheese
1/4 cup sliced, pitted olives (green or black - optional)

Combine the beef, oats, 1/2 cup of the spaghetti sauce, onion, Parmesan, egg, Worcestershire sauce, salt, and pepper in a bowl and mix thoroughly.
Place the remaining spaghetti sauce in a small pot and set aside.
Divide the meat mixture in two equal portions and pat them into 7 inch round patties.
Layer the filling ingredients on top of one patty, leaving a 1/2-inch border uncovered.
Top with the remaining patty, press the edges together, and pat into a round loaf.
Place in a greased baking pan and bake uncovered in a preheated 350F oven for 50 minutes.
Heat the remaining spaghetti sauce to a simmer just before removing the meatloaf from the oven.
Top the meatloaf with the spaghetti sauce, mozzarella, and olives.

Cooks Notes: Sliced boiled eggs are a great addition to the filling. Add your own ideas to the filling/toppings.

Perfect Poached Shrimp

This is my new favorite way of preparing boiled shrimp. T2Nashville from [bariatrictv.com] told me about Guy Fieri cooking shrimp this way on Food TV. I knew it would be the best, tenderest shrimp ever. And I was right! 

1 tablespoon kosher salt
1/4 teaspoon red pepper flakes
5 to 6 black peppercorns
3 to 4 cloves garlic, peeled and bashed
2 bay leaves
1 lime, cut into slices
1 small bunch fresh parsley
2 pounds shrimp (16-20 or 21-24 size), in the shells

In a large saucepan, combine 2 1/2 quarts water with the salt, red pepper flakes, black peppercorns, garlic, bay leaves, lime and parsley.
Stir to combine and bring to a simmer.
Remove from the heat and allow the liquid to cool for a few minutes (dropping shrimp in hot, but not boiling, water yields more tender shrimp).

Prepare and clean the shrimp by running a small, sharp knife down the length of the shrimps and removing the dark vein.
Add the shrimp to the poaching liquid and allow them to sit and steep in the liquid, off the heat. (Cooking the shrimp in the shell yields more flavor.)
Leave for about 5 minutes until they are cooked through and completely pink.
Use a slotted spoon, or spider, and remove the shrimp and drain well.

Refrigerate until cool, and then peel and discard the shells before serving.

Cook's Notes: You can use other spices than what I have listed here. Just know that the shrimp will suck in the flavor and be amazing.

Jamaican Jerk Chicken

There is nothing in this world that tastes as good as Jamaican Jerk cooked over the slow smoke of pimiento wood on the beach in Jamaica - nothing - no where..  therefore I humbly propose this as a "make do" version that works for the backyard grill.

Those of you in the northern climes have certainly paid your dues this winter.  I'm sure the grill is currently under several inches (feet?) of ice and snow.  But summer WILL come and then you can pretend to be stretched out on the snowy sands outside Kingston, sipping your favorite tropical treat.  "Ya Mon!!"

Jamaican Jerk Chicken

1 Tbs Ground allspice
1 Tbs Dried thyme
1 1/2 tsp Freshly ground black pepper
1 1/2 tsp Ground sage
3/4 tsp Ground nutmeg
3/4 tsp Ground cinnamon
2 Tbs Salt

2 Tbs Garlic powder
1 Tbs Splenda Granular

1/4 cup Olive oil
1/4 cup Soy sauce
3/4 cup White vinegar
1/2 cup Orange juice (or Sunrise Orange Crystal Light)

Juice of 1 lime
1 Scotch Bonnet pepper, seeded and finely chopped
1 cup Chopped white onion
3 Green onions, finely chopped
2 pounds Chicken breasts trimmed of fat

1 1/2 tsp Cayenne pepper

In a large bowl, combine the allspice, thyme, cayenne pepper, black pepper, sage, nutmeg, cinnamon, salt, garlic powder and sweetener. 

With a wire whisk, slowly add the olive oil, soy sauce, vinegar, orange juice, and lime juice. Add the Scotch bonnet pepper, onion, and green onions and mix well. 

Add the chicken breasts, cover and marinate for at least 1 hour, longer if possible. 

Preheat and oil an outdoor grill. 

Remove the breasts from the marinade and grill for 6 minutes on each side or until fully cooked. 

While grilling, baste with the marinade.

Cook's Notes:

* Scotch Bonnet peppers (and/or Habaneros) are among the hottest peppers on earth.  I recommend latex gloves be worn while handling them, them disposed of immediately.  DO NOT UNDER ANY CIRCUMSTANCES touch your eyes after working with the peppers.

* Excellent with chicken thighs and legs as well

* Outstanding way to serve boneless pork loin chops
* If you can't wait for the snow to melt, this works pretty well on a stovetop with a grill pan - but turn on the ventilation!

Shrimp in Green Sauce

Spanish green sauce is parsley and olive oil, with the bite of onion and garlic, and I add a little zing of hot pepper. As it roasts with the shrimp, the shrimp releases all of its briny sauces and the garlic looses its raw spice and sinks into something sweet and Spanish. The top chars ever so slightly as it becomes its own perfect thing. Bright and fresh and light.



Shrimp in Green Sauce

Nutrition Facts
Serving Size 122g (about 4 oz)

Amount Per Serving
Calories 186
Total Fat 12.1g
Saturated Fat 1.7g
Cholesterol 108mg
Sodium 105mg
Total Carbohydrates 3.8g
Dietary Fiber 0.7g
Protein 14.9g

3 to 4 cloves garlic
1 3-ounce bunch parsley
3 scallions
1/2 jalapeno pepper
1/3 cup olive oil
Sea salt
1/4 cup white wine (or chicken stock with a squeeze of lemon juice)
1 tablespoon water
1 pound large peeled and deveined shrimp

Preheat the oven to 500°F.
In a food processor blitz the garlic.
Trim the parsley leaves off the tough stems (use the soft stems, that’s fine).
Quarter the scallions, and seed the jalapeno.
Add the parsley, scallions, and jalapeno to the food processor and blitz.
Add the olive oil, and season with salt. Blitz until combined.
Pour into an 8-inch by 8-inch ceramic baking dish.

Add the wine (or stock), water, and shrimp to the green sauce, and stir to combine.

Bake in the oven until the shrimp are opaque, 8 to 10 minutes.

Serve hot.

Cooks Notes: This dish really couldn't be easier. I blitz up the parsley, garlic, scallions, jalapeno, and olive oil until it's smooth--like a pesto. I usually cook up some saffron quinoa studded with a few peas and top it with this mixture. Parsley has never tasted so good!

Broiled Shrimp with Lemon Butter

I believe I have had more poorly cooked shrimp than any other food. The most common mistake people make in cooking shrimp is to overcook it, and I dare say that there are probably people who have never eaten a properly cooked shrimp in their lives.

Here's a mnemonic device to help you remember how to cook shrimp: C stands for cooked; O stands for overcooked. In other words, if you have cooked the shrimp until it tightens up and curls so much that the two ends meet to form a circle, you have overcooked the shrimp. If the shrimp is pink and firm to the touch and still in the shape of a C, it is properly cooked. Now that we have the overcooking problem out of the way, let's talk a little about buying and brining shrimp.

Unless you literally live within a couple of miles of a fleet of shrimp boats, the shrimp in your market has almost definitely been frozen. Most of the "fresh" shrimp sold in supermarkets is nothing but frozen shrimp that has been thawed. When in doubt, ask the seafood clerk - I doubt they'll lie about it. So your best bet is to buy the cheaper shrimp in the frozen foods case and thaw it (in the refrigerator or under cold running water, never at room temperature) just before you cook it. 

Brining shrimp isn't absolutely necessary, but it does help the shrimp stay moist and plump even if it is slightly overcooked. To brine up to about 2 pounds of shrimp, dissolve 1/4 cup kosher salt or 2 tablespoons table salt in 3 cups water. Combine with the shrimp in a bowl or plastic bag and let sit in the refrigerator for 20 minutes. Of course, brining time is also a great time to add flavor, so toss in some Old Bay, garlic or other spices too!

Now that you know all my shrimp secrets, let's take advantage of them. This dish is elegant in both its flavor and its simplicity, and its appeal is further enhanced by the fact that the first ingredient is everyone's favorite oxymoron - "Jumbo Shrimp."


Broiled Shrimp with Lemon Butter

Nutrition Facts
Serving Size about 5 oz

Amount Per Serving
Calories 246
Total Fat 15.3g
Saturated Fat 9.7g
Cholesterol 351mg
Total Carbohydrates 0.9g
Sugars 3.0g
Protein 27.2g
Note: These numbers assume you eat ALL the butter


1 1/2 to 2 lbs jumbo shrimp, peeled and deveined
2 Tbs coarsely crumbled hot pepper flakes
3 to 4 cloves garlic, peeled and coarsely chopped
1 cup vegetable or chicken stock
1 tsp salt
8 Tbs unsalted butter
1/4 cup strained fresh lemon juice

Rinse the peeled and deveined shrimp.
Combine the pepper flakes, garlic, stock, and salt in an electric blender or food processor and process until the seasonings are pulverized.
Combine the marinade and the shrimp in a bowl, and toss to thoroughly cover the shrimp.
Marinate at room temperature for 2 hours, or in the refrigerator for at least 4 hours.
Cook the shrimp over charcoal or under the broiler, turning them over once, until they are pink and firm to the touch.
Meanwhile, melt the butter in a saucepan over moderate heat stir in the lemon juice.
Prepare individual servings and serve the lemon wedges or lemon butter in small bowls on the side for dipping.

Serve at once.
Serves 6

Two Pot Roasts

I am a huge fan of pot roasts for several reasons. Like many dishes that are slowly braised, it is actually better if a tough cut of meat is used. Cuts of meat that would otherwise be nearly inedible are turned into rich, unctuous dishes when the tough connective tissue they contain is turned into gelatin by the "slow and low" cooking process. The ability to make a delicious dish from an inexpensive cut of meat alone is enough to earn it a place in my heart.

Added virtues include the flexibility of the dish. Just about any liquid can be used to braise the roast, and just about any vegetables that you have on hand can be added. And you don't need to be an award-winning cook to make a world-class pot roast as long as you cook it long enough and don't let the pot boil dry. It's as foolproof a dish as you'll find anywhere.

Finally, it's comfort food of the highest order, and it's delicious.


Old-Fashioned Pot Roast

2 Tbs vegetable oil
4 lb beef chuck, shoulder, round, or rump roast
3 carrots, cut into 2 inch pieces
3 ribs celery, cut into 1 inch pieces
3 small turnips, peeled and quartered
6 small potatoes, peeled (optional) and quartered
1 medium onion, stuck with 3 cloves
8 to 10 whole cloves of garlic, peeled
2 bay leaves
2 cups beef stock or red wine, or combination of the two
Salt and freshly ground pepper to taste

Heat the oil in a large, heavy pot over high heat and lightly brown the roast on all sides.
Add the remaining ingredients and bake covered in a 300F oven for 3 to 4 hours, or until meat is tender.
You may also simmer it covered on the stove over low heat for 3 to 4 hours.
Under either method, check the pot occasionally and add more liquid if necessary.
Remove the meat when it is done and cut into thick slices.
Arrange the sliced meat on a serving platter or individual plates and add the vegetables.
Discard the bay leaves.
Skim the excess fat off and ladle the remaining liquid over the meat and vegetables.

Serves 6.


Here's a good example of the many variations that can be made on the basic pot roast concept.

Mexican-Style Pot Roast

2 Tbs olive oil
4 lbs beef pot roast
Salt and freshly ground pepper to taste
1 cup dry red or white wine (optional)
1 medium onion, chopped
6 cloves garlic, finely chopped
2 cups chopped fresh or canned tomatoes
1 cup sliced mushrooms
2 bay leaves
2 Tbs chili powder
1 tsp dried thyme

Heat the oil in a large, heavy pot over high heat and lightly brown the roast on all sides.
Add the remaining ingredients and bake covered in a 300F oven for 3 to 4 hours, or until meat is tender.
You may also simmer it covered on the stove over low heat for 3 to 4 hours.
Under either method, check the pot occasionally and add more liquid if necessary.
Remove the meat when it is done and cut into thick slices.
Arrange the sliced meat on a serving platter or individual plates.
Discard the bay leaves.
Skim the excess fat off and ladle the remaining liquid over the meat.

Serves 6.

Greek Chicken, Spinach, and Quinoa Bake

Friday night I made a dish inspired by a recipe that I literally snapped a picture of from a magazine cover on the rack in the local grocery (is that illegal?) called Spanakopita Casserole. It just looked awesome. So, dreaming of the Greek chickeny, spinachy goodness, I took the basic flavor profile of Spanakopita, a little of this and that from the fridge, some techniques from another grain-based casserole, and voila! This comforting dish totally satisfied my craving!

Greek Chicken, Spinach, and Quinoa Bake

Nutrition Facts
Serving Size 242g (about 8 oz) Serves 6

Amount Per Serving
Calories 267
Total Fat 11.6g
Saturated Fat 3.5g
Cholesterol 93mg
Sodium 288mg
Total Carbohydrates 21.9g
Dietary Fiber 3.5g
Sugars 1.7g
Protein 19.3g



2 Tbsp olive oil
1 yellow onion, chopped
1/2 cup carrots, diced
2 medium cloves garlic, minced
1 9-10 oz bag fresh leaf (not baby) spinach
1 cup uncooked quinoa
1 1/2 cups water
1/2 cups chicken stock
1 1/2 cups shredded rotisserie chicken (or any left overs)
1/2 cup feta cheese
2 Tbsp finely chopped fresh mint
1 tsp dried oregano
2 eggs, beaten
salt and freshly ground black pepper

Preheat the oven to 375 degrees F.

Get your quinoa going. If you have already cooked quinoa left over, use that. Cook the quinoa according to package instructions with the mix of chicken stock and water and generous pinch of salt.

Sauté the onion and carrot with a pinch of salt until the vegetables are tender and translucent, about 7 minutes, adding the garlic about halfway through.
Add the spinach a handful at a time so you can fit it all in the pan and cook until all the spinach is wilted.

Transfer the vegetables to a bowl.
Add the quinoa, chicken, mint, oregano, feta and a few cranks of black pepper to the bowl.
Taste and add salt if needed.
Mix in two beaten eggs and transfer to a round or 9x9 inch baking dish.

Bake for 30 minutes or until it is bubbly and beginning to brown on top.
Let cool and settle for 5-10 minutes.

Serve.

Cook's Notes: Would be equally delicious with fresh kale.
The mint is optional, but it really brings out the Greek influence in the recipe.
You can dust the top with 2 Tbsp each freshly grated Parmesan and bread crumbs if you want a little crunch.

Summer Berry Coleslaw

SPLENDA-RIFFIC SUMMER COLESLAW
by: KRYPTANA84

Ingredients:
-one bag slaw mix
-2 cups fat free mayo (adjust amt. to your taste)
-2 teaspoons lemon juice
-2 teaspoons olive oil
-2/3 cup Splenda (or to taste)
-1/3 cup chopped glazed walnuts (pecans)
-1 cup blueberries
-1/2 cup sliced strawberries

toss all ingredients together
serve & enjoy

servings 6-8 (calculations for 8 servings)

NUTRITIONAL STATS: for 1 serving
Calories: 94
Calories from Fat: 51
Total Fat: 6g.
Net Carbs: 9g.
Protein: 1g.


Dave's Notes:
You can substitute 1 cup good mayo and 1 cup Greek yogurt for the 2 cups low/no fat mayo above.

Sunken Chocolate Orange Cakes

Who doesn't love a warm gooey chocolate cake after dinner?

These were so simple. The orange zest and almond meal make these cakes better than the usual flourless chocolate treat....and they are cupcakes. Win - win!! They taste not unlike those foil covered chocolate oranges you see at Christmas that break up into individual slices. One of my very favorite flavors.

The only pain is beating the egg whites to form stiff peaks, so use your mixer (or, if you do them by hand, you get a pass on the cardio at the gym!)

These little beauties were a big hit.


Sunken Chocolate Orange Cakes

Nutrition Facts
Serving Size 54g (about 2 oz) makes 12 cupcakes

Amount Per Serving
Calories 242
Total Fat 23.7g
Saturated Fat 8.3g
Trans Fat 0.0g
Cholesterol 82mg
Sodium 80mg
Total Carbohydrates 7.9g
Dietary Fiber 4.2g
Sugars 0.6g
Protein 5.8g


1 cup almond meal (or blanched almonds)
24 level tbsp cocoa + 8 tbsp vegetable oil (or 8 ounces bittersweet chocolate, chopped and melted)
1/2 cup unsalted butter
4 large eggs, separated
1 cup Granular Splenda, divided
2 teaspoons finely grated orange peel


Preheat oven to 350°F.

If not using almond meal, place almonds in processor. Pulse until nuts are coarsely ground.

Line 12-cup muffin pan with paper liners.

Mix cocoa and oil into chocolate mixture (or melt and cool bittersweet chocolate)

Whisk egg yolks and 3/4 cup Splenda in large bowl until blended. Mix in orange peel, almond flour, and chocolate mixture.

Using electric mixer, beat egg whites and remaining 1/4 cup Splenda in another large bowl until mixture is thick and glossy and peaks form.

Fold egg-white mixture into chocolate mixture in 3 additions, gently FOLDING to maintain lightness.
Divide batter among prepared muffin cups (about 1/3 cup batter in each).
Bake until edges are firm and tops are cracked all over, about 16 minutes for very soft cake or about 22 minutes for firmer cake. Your mileage may vary as all ovens are different.

Serve warm with whipped cream or SF Cool Whip

Skinny Cheesecake

I love the taste of classic NY style cheesecake from the corner deli. This skinny version makes a great substitute which the whole family will enjoy. 

Nutrition Facts
Serving Size 69g(about 3 oz) Serves 8

Amount Per Serving
Calories 108
Total Fat 7.8g
Saturated Fat 3.6g
Trans Fat 0.0g
Cholesterol 55mg
Sodium 170mg
Total Carbohydrates 2.9g
Sugars 1.4g
Protein 6.8g

8 oz Cottage Cheese
2 Eggs, beaten
4 tablespoons Splenda
2/3 cup Fat Free Milk
4 tablespoons Almond Flour
3 tablespoons Butter, melted
1 tablespoon vanilla extract


Preheat the oven to 350 degrees F.

In a bowl, combine cottage cheese and splenda.
Mix well.
Add eggs, melted butter, vanilla extract, almond flour and milk.
Mix well until smooth.
Pour the batter into loaf pan (9.3"x 5.2"x 2.7").
Bake for 55-60 minutes.

Let cool and chill in the refrigerator for 1-2 hours.

Cook's Notes: Cook down some of your favorite fruit with some Splenda or SF preserves to make a coulis to drizzle over your slices for color and flavor.

Basic Roasted Chicken

Producing the perfectly roasted chicken is a challenge to any cook. The breast meat tends to dry out while the thighs tend to be under-cooked, and the skin can be variously soft, gummy, dry, or tasteless. Temperature regulation and turning the chicken are both critical factors in this simple recipe. .


Basic Roasted Chicken

1 whole chicken (about 3 lbs), rinsed and patted dry with paper towels
2 Tbs melted butter or olive oil
Salt, freshly ground pepper and other seasonings to taste

Place a shallow roasting pan in the oven while it preheats to 375F.
Brush the chicken with the butter and season liberally, inside and out, with salt, pepper and other seasonings.
Remove the hot roasting pan from the oven and place a V-rack or plain wire rack in the bottom.

Place the chicken on the rack on its side so that one wing is pointing up, and roast for 15 minutes.
Turn the chicken to the other side and roast 15 minutes.
Turn the chicken on its back (breast side up) and turn the oven to 450F.
Roast until an instant-read thermometer registers 160F in the breast and 165 in the thigh, about 20 to 25 minutes.
Transfer to a cutting board and let rest for 10 minutes before carving.
Serves 6


Cook's Note: If you don't have a V-rack, use a couple of wads of crumpled aluminum foil or a collection of root vegetables to prop up the bird.

The spicy rub used in the recipe below can also be applied to pork, lamb, and seafood.

Moroccan Roast Chicken

2 shallots, chopped
2-4 cloves garlic, chopped
2 sprigs parsley
2 sprigs cilantro
2 tsp paprika
2 tsp ground cumin
Salt and freshly ground pepper to taste
Cayenne pepper to taste (optional)
3-4 lbs whole chicken
2 lemons, quartered

Combine the shallots, garlic, parsley, cilantro, paprika, cumin, salt, pepper, and optional cayenne in an electric blender or food processor and process until a smooth paste is formed.
Rub the paste over the chicken and under the skin.
Refrigerate for 1 to 2 hours.
Place the quartered lemons inside the chicken and proceed as for Basic Roast Chicken above.
Serves 6

Chickpea and Asparagus Salad

I'm working at home this week on a big project, so dinner has been simple for the last few days. Dinner last night was literally 10 minutes to prepare - and it was certainly 10 minutes well spent.

From the grocery I picked up some fresh pencil thin locally grown asparagus spears, a container of pesto and some grilled chicken breast. 

I chopped the asparagus into a skillet and sauteed with olive oil until tender.
Rinsed a can of good creamy chickpeas, stirred them into the asparagus, tossed that with the pesto and served it at room temperature beside the grilled chicken.



Note: that is NOT chocolate sauce on the chicken! It's balsamic glaze!

Quinoa Chicken Pilaf

Quick dinners and tasty dinners are often not the same things, but I've learned that having a few cans of chicken and tuna in the pantry can bring a quick dinner and a tasty dinner to the table together as a healthy dinner.


2 cups quinoa, rinsed well
4 cups chicken broth/stock

3 tbs vegetable oil
1 cup mixed onions, carrots and celery, chopped
1/2 cup diced green peppers
2 cloves garlic, diced
1/4 tsp dried oregano

1 large can chicken

Combine quinoa and broth in a 2-quart saucepan, bring to boil. Cover and reduce heat to a simmer for 15 to 18 minutes or until all stock is absorbed. Quinoa will appear slightly translucent.

While quinoa is cooking, saute together the remaining ingredients (except chicken)

When vegetables are done, add in canned chicken breast (chopped roughly into smaller pieces) and stir until thoroughly heated.

Stir chicken vegetable mix into hot quinoa and serve.

No Cook Cranberry Relish

I got this recipe from TheeeMeee, a member of http://BeforeAndAfterHelp.com.  It's a great bariatric support site, sponsored by the folks at http://BariatricEating.com.  Below is a cut&paste of her post.  It sounds tasty - and I LOVE the "no cook" aspect!!!

I get a couple of bags of cranberries and store them in the freezer and make this throughout the year for a bit of a Non-holiday treat. It is so easy and delish.

Cranberry Relish

1 bag of fresh cranberries

3 apples (I used red delicious, just what I had)

1 jar of Smuckers sugar-free orange marmalade

1/2 c of splenda (or whatever sweetner you prefer, may have to use a bit more if using a tart apple)

2 tsp of cinnamon

1 tsp of ginger (I usually use more)

1 tsp of numeg

1/2 tsp of powdered cloves

about 1/2 c. of chopped pecans

I chopped the cranberries and apples in my food processor and then mixed the rest of the ingredients.  I refrigerated the mix for about 5 hrs to give the flavors to get together (over night would be even better). You can always add or subtract the ingredients to your own tastes. It freezes well and is so simple and no cooking involved.

Banana Nut Muffins (Coconut Flour)

I came in from the gym on Sunday only to find Trisha Yearwood on TV making Banana Nut Bread..  That was it..  I had to have some banana bread - and although Trisha's recipe looked scrumptious, I hadn't spent all morning at the gym to give it away to a single slice of heaven.

First batch was made with my old standby, flax meal - but it didn't get it..  3 versions later it was all coconut flour and they were great!!


Nutrition Facts
Serving Size 46 g

Amount Per Serving (makes 12)
Calories 63
Total Fat 3.0g
Saturated Fat 0.6g
Cholesterol 47mg
Sodium 194mg
Total Carbohydrates 7.3g
Dietary Fiber 1.0g
Sugars 3.9g
Protein 2.1g

Ingredients

3 ripe, peeled bananas (about 1 1/2 cups mashed)
3 large eggs
2 tablespoons Splenda Granular or sweetener of choice)
1/8 teaspoon molasses
1 tablespoon vanilla extract
3/4 teaspoon baking soda
1/2 teaspoon salt
1/4 cup plus 2 tablespoons (39 grams by weight) coconut flour

Method

Preheat your oven to 350°F

Generously grease a muffin pan. (Or loaf pan if you prefer)
Mash the bananas using a mixer or by hand in a large bowl. 
Mix until completely mashed and smooth.
Add the eggs, sweetener, molasses, and vanilla to the mashed bananas and blend well.
Add the baking soda, salt, and coconut flour to the wet batter and mix well.

IMPORTANT:  Let the batter sit for 5 minutes or more to give the coconut flour time to absorb the liquids.

Spoon the batter into the muffin tins and bake for 25 minutes (Approximately 50 minutes for loaf) or until the top begins to brown and a toothpick inserted in the center of the bread comes out clean.
Cool fully. They are very moist when first out of the oven but tend to firm up over time. 

Store covered for a few days in the refrigerator, or seal and freeze for a few months.

Cook's Notes:  Substitute your nut of choice (Walnuts are good) or leave them out completely

Sugar on trial..

http://umano.me/c/wvMvp/sugar-on-trial-what-you-really-need-to-know