Vanilla Wafers

If you visit the South you'll discover that the world's greatest treat is banana pudding.  Properly made it is cold, smooth, sweet with hints of crispy vanilla wafers.  It's also a huge carb and sugar fest that should be avoided like the plague by bariatric patients,  It's been 5 years since I ate any - and I REALLY wanted some, making it imperative that I remove the sugar.  Jell-0 gives me sugar-free pudding, but nature refuses to make sugar-free bananas so I'll let them slide..  That means I have to see what I can do with those crispy little flavor bombs called Vanilla Wafers.  

They weren't pretty, but they were sweet and crispy and they hit the spot when I buried them in creamy vanilla pudding with slices of ripe banana

• 1 stick (8 tablespoons) unsalted butter, at room temperature
• 3/4 cup granulated Splenda
• 1 large egg, at room temperature
• 2 tablespoons pure vanilla extract
• 1 cup almond flour
• 1/4 cup all purpose flour
• 3/4 teaspoon baking powder
• Pinch of fine salt

Using a stand mixer, cream the butter and Splenda on medium speed until fluffy, about 2 minutes. 
Scrape down the bowl and add the egg and vanilla and mix until smooth, about 2 minutes. 

In a separate bowl, combine the almond flour, baking powder and salt. 
Add the dry mixture to the butter mixture. 
Reduce the mixer speed to low and mix until just combined, about 30 seconds. 

At this point if the dough feels warm, refrigerate it until chilled, about 15 minutes. 
When the dough feels cool to the touch, scoop out teaspoon-size balls and drop them on the prepared baking sheets. 

The dough should yield about 4 dozen balls. 

Bake at 350 F until golden on the top shelf in your oven, 12 to 15 minutes. 

Let cool.

Cook's Notes: 
Be sure your almond flour is VERY fine.  I run mine through the food processor to get the finest possible texture - particularly if I have almond MEAL in the pantry..
I returned mine to the oven after I turned it off to allow them to get very crispy as the oven cooled,

--dave---
The Bariatric Food Dude

Hazelnut Mocha Protein Pavlova

Pavlova is a meringue cake that has a light and delicate crisp crust and a soft sweet center. This lovely dessert is typically served with softly whipped cream and fresh fruit. There is a long standing debate about whether New Zealand or Australia invented this dessert, which has yet to be resolved. What we do know is that the name, Pavlova, was chosen in honor of the Russian ballerina, Anna Pavlova, who toured both New Zealand and Australia in 1926. 

A Pavlova is a meringue, and it is important when making any meringue that the egg whites reach maximum volume, so make sure your mixing bowl and whisk are clean and free of grease. Since we need just the whites of the eggs, the eggs will need to be separated. It is easier to do this while the eggs are still cold. Once separated, cover the egg whites and let them come to room temperature before using (about 30 minutes). Cover and refrigerate the egg yolks for another use. 

Hazelnut Mocha Protein Pavlova 

Nutrition Facts 
Servings 8 

Amount Per Serving 
Calories 132 
Total Fat 2.8g 
Saturated Fat 1.1g 
Trans Fat 0.0g 
Cholesterol 4mg 
Sodium 150mg 
Total Carbohydrates 4.7g 
Dietary Fiber 1.3g5% 
Sugars 2.6g 
Protein 23.1g 


For the meringue: 
6 egg whites 
1 1/3 cups Splenda Granular 
8 tsp cocoa powder 
1 tbsp instant coffee 
1/4 cup roasted hazelnuts, chopped 

For the filling: 
2 cups Greek Yoghurt   
1/4 cup roasted hazelnuts, chopped 
4 scoops high quality chocolate protein shake mix 
1 tbsp instant coffee 
1/4 cup Splenda Granular (or to taste) 

For the topping: 
Fresh raspberries or strawberries 
Sugar Free Chocolate syrup (optional) 


On parchment paper draw four 9 inch diameter circles and place onto baking trays. 

In a large metal or glass bowl, using an electric mixer, whisk the egg whites and 1/3 of the Splenda until thick and fluffy. 

While whisking at full speed gradually add the rest of the Splenda. When all of the Splenda has been added the mixture should be very thick with a silky texture. 

Gently fold in the cocoa powder and instant coffee. 

Using a large piping bag, start at the centre of the circles and pipe outwards in a spiral motion until you get to the edge of the circle. 

When all 4 circles are piped sprinkle hazelnuts gently over each one and SLOWLY cook the meringue in a very low oven (200 - 225 F) for about 2-2 ½ hours, until crisp. 

For the filling, mix the remaining hazelnuts, chocolate protein shake mix, instant coffee, Splenda and Greek Yogurt together. 

To serve, layer the meringue circles with the chocolate, coffee, nut and yogurt mixture then garnish with fresh berries.  Optionally, drizzle the top and sides with sugar free chocolate syrup. 

Cook's Notes:  Don't try to whip egg whites in a plastic bowl.  The plastic absorbs oils from previous uses and won't allow the whipped mixture to reach its full potential. 
Try finely chopping your favorite protein bar into the filling for added texture/flavor. 
For individual servings, try piping meringue into 3 or 4 inch circles.

Left Over Turkey Salad

None of us can wipe out the Thanksgiving Day turkey like we did in the past, so this recipe will help you handle those leftovers. In addition to being delicious, this turkey salad has the added virtues of being both quick and easy. 

Turkey Salad 

Nutrition Facts 
Servings 6 

Amount Per Serving 
Calories 132 
Total Fat 5.0g 
Saturated Fat 1.1g 
Cholesterol 37mg 
Sodium 68mg 
Total Carbohydrates 7.5g 
Dietary Fiber 0.9g 
Sugars 4.8g 
Protein 14.3g 


2 cups cooked turkey, cut into bite-size pieces 
1/4 cup roasted sunflower seed kernels 
2 Tbsp raisins, dried cranberries and/or dried cherries 
1 small apple, cored and diced 
2 Tbsp mayonnaise 
2 Tbsp plain Greek Yogurt 
Juice of 1/2 lemon 
Salt and freshly ground pepper to taste 


In a salad bowl, combine the turkey, sunflower seeds, raisins, apples, mayonnaise, lemon juice, salt, and pepper. 
Mix well and refrigerate at least 2 hours to blend flavors. 

Cook's Notes: You might want to add a pinch of Splenda Granular or your favorite sweetener, depending on the sweetness imparted by the apple

Chili Rellenos Casserole

I love Chili Rellenos, either with the meat or not. This is without. SO easy and SO good! Packed with Protein! 

Chili Rellenos Casserole 



4 whole Roasted, Peeled, And Seeded Green Chiles (or 1 - 4oz canned green chilies) 
1 cup Monterrey Jack Cheese, Grated 
3 whole Large Eggs or Egg beaters equivalent 
1 cup whole Milk (Not skim see Cook's Notes) 
Salt And Black Pepper To Taste 
1/4 teaspoons Smoked Paprika 
Dash Cayenne Pepper 

Preheat oven to 325 F. 

Mix together eggs, milk, salt, pepper, paprika and cayenne. 
Set aside 

Cut chilies in half and add a single layer of chilies on the bottom of a square baking dish. 
Top chilies with half the grated cheese. 
Repeat with another layer of chilies and another layer of cheese. 

Slowly pour egg mixture all over the top. Add more cheese if you like. (MORE is BETTER!!!) 

Place square dish into a larger baking dish or rimmed baking sheet. 
Pour in 1/2 inch of water and bake for 30 to 35 minutes, or until completely set. 

Cut into 6 squares and Enjoy! 

Cook's Notes: Requires whole milk as a minimum. Ad a splash of cream or half'n'half for richness. Needs the fat or finished product gets watery as it sits. 

Pumpkin Custard

This desert is a refreshing departure from pumpkin pie, but it has the same good old-fashioned flavor without the crust. I like to make the custard. It's a cinch to prepare even on your busiest days and especially good after a hearty holiday meal, when just a touch for the sweet tooth is all you need. 


Pumpkin Custard 

Nutrition Facts 
Servings 6 

Amount Per Serving 
Calories 101 
Total Fat 6.3g 
Saturated Fat 3.5g 
Cholesterol 69mg 
Sodium 234mg 
Total Carbohydrates 7.3g 
Dietary Fiber 1.8g 
Sugars 2.5g 
Protein 3.7g 


1 can (15 ounces) solid-pack pumpkin 
2 eggs 
1 cup half-and-half cream 
2/3 cup Splenda Granular 
1-1/2 teaspoons pumpkin pie spice 
1/2 teaspoon salt 
1 Tbsp vanilla extract 
2 Tbsp Maple Syrup (sugar free if you have it) 


In a large bowl, combine all ingredients; beat until smooth. 
Pour into a greased 8 X 8 baking dish. 
Place inside a 13 x 9 baking pan; pour hot water around to a depth of 1 in. 
Bake, uncovered, at 350° for 60 minutes or until a knife inserted near the center comes out clean. 
Serve warm or chilled; top with whipped cream and cinnamon if desired. 

Store in the refrigerator. 

Cooks Notes: Custard should be firm. If the custard is watery run back into the oven and check again at 10 minute intervals. 
For a crunchy topping, Scatter top with pecans or slivered almonds for the last 30 minutes of baking time.

How WLS, Eating Right and a Lifestyle change have worked for me

They say that a picture is worth a thousand words, so instead of typing a magnum opus about the benefits of Weight Loss Surgery and the lifestyle changes it helps you make, I'll just post the following: 

 

Egg Drop Soup

Despite its simplicity, homemade egg drop soup is a guaranteed crowd pleaser. 

I find a bowl of egg drop soup to be one of the most soothing and comforting dishes ever invented. You really only need three base ingredients to make it, two in a pinch. And yet breathing in that steamy broth and savoring the first spoonful of silky egg curd, all my troubles immediately fade away. 

If you hadn't already guessed, those key ingredients for egg drop soup are stock, eggs, and a bit of cornstarch to thicken things up. 

But you can also add in other ingredients of your choosing. I love some fresh ginger, star anise, and a cinnamon stick infused in the broth. If I'm eating this soup for dinner, I'll also add some tofu, mushrooms if I have them, a handful of greens and maybe a couple slices of jalapeno. 

This recipe calls for using a bit of cornstarch in both the broth and in the eggs themselves. This is a trick I picked up that will inhibit protein bonds and keep the eggs from going rubbery. Since starting to use this method, all my egg drop soups have been silky smooth and never over-cooked. 

This soup is properly an appetizer. Despite its simplicity, I guarantee that your guests will be overjoyed to see this coming when you walk out of the kitchen. This recipe will make four small cups of soup, but can be easily scaled up if you have more guests at your table. I generally use 1 to 2 cups of broth and one egg per person. 


 
Egg Drop Soup 

Serves 4 as an appetizer or 2 for a light dinner 


Nutrition Facts 

Amount Per Serving 
Calories 84 
Total Fat 3.9g 
Saturated Fat 1.2g 
Cholesterol 93mg 
Sodium 798mg 
Total Carbohydrates 3.5g 
Sugars 0.9g 
Protein 8.0g 


4 cups (32 oz) chicken or vegetable stock 
1 Tbsp + 1 tsp cornstarch 
2 to 4 large eggs 
Salt or Soy sauce 

Flavoring Extras - Use one or all 
1/2" fresh ginger, peeled and cut into rounds 
1 stem lemongrass, bruised 
1/2 teaspoon peppercorns 
2 star anise 
6-8 whole cloves 
1 cinnamon stick 
1 tablespoon soy sauce 
2 tablespoons miso 

Soup Extras - Use one or all 
1/2 block (7-8 oz) extra-firm tofu, cut into bite-sized pieces 
8 oz mushrooms, thinly sliced 
1 bunch baby bok choy, thinly sliced 
4 spring onions, thinly sliced 
1/2 small jalapeno (sliced thin) 

Pour the stock into a saucepan and place over medium-high heat. 
Put the smaller flavoring extras you're using into a tea ball or spice bag. 
Add all your flavoring extras to the saucepan with the stock. 
Turn down the heat to medium-low and simmer for 15 minutes. 
Scoop out all the flavoring extras with a slotted spoon. 
Taste and add salt or soy sauce as needed. 

Add any soup extras to the stock and simmer for five minutes. 
Save some scallions for sprinkling on top of the soup at the end. 

Scoop out 1/4 cup or so of the stock and whisk it with 1 tablespoon of cornstarch in a small bowl. 
Whisk this back into the stock and let it simmer for a minute or two until the broth no longer tastes starchy. 

Whisk together the eggs in a small bowl with the remaining teaspoon of cornstarch. 
Make sure your soup is at a bare simmer. 
Holding a fork over the bowl, pour the eggs slowly through the tines. 
Whisk the broth gently with your other hand as you pour. 
Let the soup stand for a few seconds to finish cooking the eggs. 

Serve immediately, topped with thinly sliced scallions. 

Cooks Notes: This is not a soup that keeps well. It's best poured straight from the saucepan into the serving bowls and then eaten as soon as it's cool enough to swallow. 
You can nix the cornstarch if that's not your style. It adds about 2 grams of carbs per serving.

Slow Cooker Southwest Chicken

2 cups frozen corn
1 can black beans, rinsed and drained
2 large frozen boneless, skinless chicken breasts (about 1 pound)
1 1/2 cups salsa

Spray or grease the bottom and sides of your slow cooker
Pour frozen corn into the bottom of the slow cooker and place the frozen chicken breasts on top.
Cover with beans and salsa.
Slow cook on low for 6 hours.
Remove chicken and shred with forks.
Return to the slow cooker and stir until the chicken, corn, beans and salsa are combined.

Serve in a lettuce cup, or to your family on a bed of tortilla chips and top with additional garnishes: lettuce, tomato, avocado, sour cream, cheese, cilantro, lime wedges, etc.

Cooks Notes:
I mix sour cream, Greek yogurt, minced cilantro and a squeeze of fresh lime juice to make a luscious, healthy drizzle sauce

Lemon Grilled Chicken With Moroccan Quinoa

This recipe was adapted from epicurious to meet bariatric targets.  It was originally a couscous dish (because only one "cous" wasn't enough?) - but I've taken to substituting quinoa (pronounced KEEN-wah) for grains and pasta.  I love it's nuttiness and it's texture - and it takes particularly well to the middle eastern blend of spices in this recipe.


2 cups of chicken broth
10 oz. package of unflavored quinoa
1 tbsp ground ginger (or fresh grated)
2 garlic cloves, finely chopped 
1 tsp cinnamon
1 tsp turmeric
1/2 tsp cumin
1/2 cup raisins
1/2 red bell pepper, cut into small dice
1 carrot, peeled and thinly julienned
1 tbsp of grated lemon peel (rind only)
1/4 cup of fresh lemon juice
olive oil

Heat the broth with the spices and garlic until boiling, then add in the quinoa and raisins.
Cook the time specified on the quinoa packaging.(about 20 minutes)
Fluff w/ a fork and add in the carrots, lemon peel and red bell pepper. 

Drizzle w/ olive oil and mix ingredients lightly. 

Cover and set aside.  The residual heat will cook the carrots and bell pepper to 'tender-crisp.'

Chicken:
4 chicken breast halves (Evenly pounded)
1 tbsp olive oil
juice of a lemon
1 tsp kosher salt 
black pepper

Mix these ingredients and marinate the chicken breasts in a ziptop bag for 3 hours in the refrigerator.

Grill the breasts (Grill pan or BBQ Grill) about 4 minutes per side, depending on how thick they are. (I used my trusty cast iron skillet!)

Let the chicken rest for at least 5 minutes before slicing across the grain.

Serve the chicken over the quinoa mixture w/ fresh cilantro (or parsley or chopped green onions) and added sliced lemons if desired.

Cook's Notes: 

• If you have preserved lemon in the house, by all means substitute it for the lemon peel to get a more authentic Moroccan flavor.
• You can certainly substitute currants for the raisins - they keep a touch of sweetness for balance.
• This is already a beautifully colorful plate, but I mixed black and red quinoa with the plain to create a stunning presentation.