Bariatric Avocado Toast

I've drunk the Kool-Aid and tried the strange Millennial craze called "Avocado Toast". I like toast... and I like avocado, but honestly, I expected it to be AWFUL. What I found was that was not NEARLY the case. This stuff is GOOD!!!

Now... The only problem is THE TOAST.. Hmmm How can I enjoy this without all the carbs in the crisply toasted white bread.....

In walks Chaundra Evans, Nutritional Counselor extraordinaire. In one of our sessions she gave me a packet of Hemp Hearts. I found them crunchy and delicious. THIS is my toast substitute!!!

This recipe, if I can dare call it that, is super simple - and the PERFECT quick (instant?) breakfast


INSTRUCTIONS

• Slice a perfectly ripe avocado in half. 
• Remove the seed
• Top each half with protein-rich hemp seeds, kosher salt, and some lemon juice

Gobble it up with a spoon.
Yeah, it’s that simple.

Cook's Notes:

• If you really want to amp up the flavor, sprinkle on some of Trader Joe’s  “Everything But the Bagel” seasoning.
• Be careful slicing open an avocado, as a slipped knife will give you a bad case of "Avocado Hand" (and yes - that's a real thing!)

Protein Pimento Cheese

Pimento cheese is a staple at nearly every event in the South, weddings and funerals and baby showers and bar mitzvah's (if we had any) ALWAYS have a big bowl and lot's of "spread-ons".  

Granny used to make all our pimento cheese - then we got all "city-fied" and started buying it in those little plastic containers.  Granny's was always better, but those little tubs are SO convenient. Eventually we forgot how good Granny's was...  sad...

Well, I hate to tell you, but there are things in that little tub that are detrimental to your bariatric eating plan (I read labels) - so...  



Here is a "bariactricided" version of My Granny's Southern Pimento Cheese with added protein.

Now, as Granny would have said, "Git out yer big bowl an' a wood spoon an' foller along."


Ingredients:

3 tablespoons good Mayonnaise (see Cook's Notes)
3 tablespoons Greek yogurt
1/2 teaspoon garlic powder
2 teaspoons (sugar equivalent) artificial sweetener
1/2 teaspoon salt and a few grinds of fresh black pepper
1/2 cup Unflavored Whey Protein Isolate
One 6-ounce jar whole pimentos – well drained and diced
8 ounces (REALLY) Sharp Cheddar
pinch cayenne (optional)

Instructions:

• Grate your cheddar with the large holes on a box grater
• Stir the mayonnaise, yogurt, garlic powder, sweetener, salt, pepper, optional cayenne and protein together in a large bowl.
• Stir in the pimentos then fold in the shredded cheddar. 
• Mixture will be a bit hard to stir, but will turn creamier once it melds together in the bowl. - also counts as cardio toward the last gym visit you missed
• Cover and chill.

Serving:

Serve small scoops on top of cucumber rounds or eat a small scoop from a dish – makes a delicious office lunch. - or glob some on top of a hot hamburger patty for true pimento cheese heaven - or make the delicious cheese "crackers" shown in this recipe

Cook's Notes:

• Good mayonnaise doesn't have any sugar in it - if you live in the south, that means "Duke's Real Mayonnaise" - If you live anywhere else, make a good friend in the South!
• A TINY pinch of Cayenne really points up the flavor, or a lot can bring on the heat - use at your own discretion.
• Cheddar cheese pro tip: Buy a pound and grate half. That way you don't knock the skin off your knuckles with the grater!

What's for Dinner?

Those "3 little words" that strike fear into the heart of every one of us every afternoon - and it's even worse when you are a bariatric patient and really WANT to pursue healthy eating for not only yourself, but also your family.  This is going to show you the kinds of healthy and SIMPLE dinners that you and your family can all enjoy.

I have some specialty tools in my kitchen that aid me on my particular culinary journey, but I'm going to assume - probably correctly - that you have only knives, pans and a small but adequate spice rack.

Just to be clear, carbohydrates (hereinafter referred to as carbs) are NOT evil - they simply need to be a very limited part of the post-bariatric eating plan.   The dinner ideas we present here are low carb, high in protein, simple to make and TASTY.

Jalapeno Shrimp Veggie Bake




It's the peak of summer when I write this and all around me, farm stands have the locally grown vegetables stacked and primped for their perennial "closeups". The local shrimpers are at the peak of their season and "freshness" is a feature that I cannot ignore. AND.... This miracle of flavor and freshness will be on the table in under an hour.

INGREDIENTS

16 medium shrimp (peeled, thawed)
2- 3 chopped garlic cloves
One large tomato (sliced 1/3 inch thick)
2 summer yellow squash (sliced 1/4 inch thick)
One jalapeño, sliced and deseeded. Or keep the seeds and veins for extra spice.
1/4 cup onion (sliced or chopped)
1/3 cup Parmesan crumbles
1/2 cup almond flour
1/4 teaspoon each salt and black pepper
1/2 teaspoon chili pepper flakes or seasoning
1 tablespoon softened or melted butter (see below for other options)
1/3 cup cream
Two eggs
Cilantro and additional chili flakes for toppings and garnish

INSTRUCTIONS

First make sure your shrimp is peeled and thawed completely.  You can rinse them in cold running water if needed to get them ready.

Preheat oven to 350 F
Slice all your veggies - I recommend a slicer or mandolin if you have one handy.  If not, a sharp knife is your best friend.

Layer them evenly into a greased or oiled 9 X 13 casserole dish

Place Shrimp on top or mixed within the veggie layers.

In small bowl, mix your eggs, garlic, almond flour, butter, cream, and seasoning.
Pour this evenly over your shrimp and veggie dish. 

Add your Parmesan on top (evenly).

Bake at 350 Fahrenheit for 45 minutes. Depending on your oven, it could be less. Just want to make sure that your shrimp is cooked and your veggies are nice and tender. so be sure to check at 30 minutes just in case.

The top should be lightly brown and crunchy from the parmesan and the eggs should be cooked through.
Remove from oven and top with cilantro
Feel free to season with additional salt-and-pepper and chili flakes as well.

Cook's Notes:

You can use non dairy butter or olive oil if desired but the taste and consistency might be different. Check at around 35 minutes to see if the veggies cook faster.

I chose 16 shrimp as a good starting point.  Of course, you can completely cover the pan if you have a house full of seafood loving carnivores

Zucchini works well in place of yellow squash 

Coconut cream works as a substitute for cream

Notes on consistency- the egg/butter/cream mixture acts as a base almost like a frittata. You will want to make sure that's cooked through as well. If you find the consistency too runny, use less cream or one less egg.

To use coconut flour in place of almond flour. It is in a ratio of 1/4 of the almond flour. So, in this recipe you will use 2 tablespoons coconut flour instead of 1/2 cup almond flour. Add a little extra liquid - coconut flour is DRY

Beef Stroganoff Soup

This is "brown food"..  Brown food doesn't make for pretty pictures - but for sure - brown food tastes good!!

Ingredients:

2 large sirloin steaks (1.75 lb) 
1 lb. brown or white mushrooms 
¼ cup ghee (or butter)
2 cloves garlic, minced 
5 cups Beef bone broth 
2 tsp paprika 
1 tbsp Dijon mustard 
juice from 1 lemon 
1 ½ cup sour cream 
¼ cup fresh chopped parsley 
1 tsp salt 
¼ tsp black pepper 

Instructions: 

• Place steaks in the freezer in a single layer for 30 min. 
• Meanwhile, clean and slice mushrooms. 
• When the steaks are ready, use a sharp knife and slice them across the grain, as thinly as you can. 
• Season with salt and pepper. 
• Grease a large pan with half the ghee.
• Place over Medium High burner. 
• Once sizzling hot, add the beef slices in a single layer.  - DO NOT OVERLOAD - DO NOT CROWD PAN
• Quickly fry until browned from all sides. 
• Remove from pan & set aside for later. 
• Repeat until all meat is cooked.
• Grease the pan with remaining ghee. 
• Saute remaining ingredients except broth & sour cream. 
• Cook for 2-3 min. 
• Add broth. 
• Cook 2 additional minutes. 
• Add the browned beef slices and sour cream. 
• Stir and serve

German Cucumber Salad

German Cucumber Salad is a refreshing summer salad made with simple ingredients that are a staple in most kitchens! This recipe is easy to make, budget-friendly, and perfect for a potluck, family dinner, or summer cookout.

No specialty tools required if you have a REALLY steady hand with a sharp knife, but for consistently thin slices I recommend a mandolin or "Spiralizer"



Ingredients

2 English cucumbers or 4 medium cucumbers
1/2 cup sour cream
1 tbsp white vinegar
1 tsp (equivalent) sweetener
1 tbsp fresh or frozen dill
1 1/2 tsp salt 

pepper to taste




Instructions

• Peel the cucumbers if desired and thinly slice them,  I recommend a a mandoline slicer or "Spiralizer". The thinner the better! 
• Put them in a large salad bowl.
• Sprinkle liberally with the salt - this will make them release a lot of their water and keep the salad from being "soupy".  
• Allow it to sit for 20 to 30 minutes.
• Rinse cucumbers, drain well and return to large bowl.
• In a medium bowl whisk together the sour cream, vinegar, sweetener, and dill. Add salt and pepper to taste.
• Pour dressing over cucumber slices and toss until combined. Cover and let chill in the fridge for at least 4 hours or overnight.
• Serve with a slotted spoon.

Cooks Notes:

You might consider a tiny pinch of cayenne or a small sprinkle of hot sauce

Protein Root Beer Float

Nothing says "cool" like an ice cream float on a lazy hot summer afternoon.  But you and I know better than to pour a bubbly soda over several dollops of sweet creamy vanilla ice cream..   (sigh...)

You know I never leave you with a picture like that in your mind without giving you a bariatric friendly, delicious, and hopefully GOOD for you, substitution!

So..  Break out your blender - we're making a root beer float!

The good folks at Dr. Pepper/7up make a VERY nice collection of Sugar Free flavored drink packets (think Crystal Light) for their entire "Crush" productline, Grape, Orange and Pineapple.  They also offer a VERY refreshing Squirt - and - our hero for today, A&W Root Beer.  They are available online and in MANY Markets.  I first discovered them in WalGreens, then the Dollar Tree and finally I ordered  cases from Amazon!  Watch the pricing - some sellers on Amazon want to PRONG you

All of them are quite tasty in a bottle of water (I prefer a 20 oz instead of the recommended 16.9 oz) for those times when you are just "watered out" and can't face another bottle or glass.

Ingredients:

1 scoop vanilla protein powder
1 packet A&W Root Beer drink mix
2 cups ice cubes
1/3 cup non-fat powdered milk
1 cup water 
Splash heavy whipping cream (optional)

Instructions:

• Place all the ingredients into the blender or food processor bowl
• Blend at highest speed until ice is completely incorporated
• Pour into tall glass and grab a straw or two (only if straws are allowed!)

Cook's Notes:

• You can substitute the powdered milk and water for 8 oz of your favorite milk or milk substitute.  Almond milk is delicious.
• Substitute Orange Crush mix and you get a "Dreamsicle"
• Feel free to experiment!

---dave---

Marinated Cauliflower Antipasto Salad

Here I sit, in the afterglow of my first bowl of this antipasto.  This stuff is REALLY good.  Far better and a LOT cheaper than any I've purchased from the Italian Deli!!


I always thought cauliflower was awful.  Nasty texture - no taste..  UNTIL I found out how versatile it is.  I've seen pizza crusts and mashed faux-tatoes, fried rice and even ice cream made with it.  This may be the place it shines.  There's nothing like a good pickled cauliflower.

This one is a MUST for your summer dinners (or snacks!)

Ingredients:

1 medium head cauliflower, cut into bite sized pieces (4 cups cauliflower pieces)
1 cup marinated mushrooms, sliced
2 oz. salami, cut into short strips
2 oz. Provolone cheese, cut into short strips
6 oz. olives - whatever you like, drained and cut in half
1 jar (12 oz.) roasted red peppers, drained and cut into strips
3 T capers, drained (more or less to taste)


Dressing Ingredients:

1/4 cup vinaigrette dressing
1 T extra virgin olive oil
2 T fresh-squeezed lemon juice
1 T caper juice (from the jar of capers)
1/2 tsp. dried Greek oregano

Instructions:

Cut out the core of the cauliflower and discard

Cut the raw cauliflower into bite sized pieces in a covered bowl 
Add 4 Tbsp water and microwave for 4 minutes on high (may vary - cook to tender-crisp)
Put in a colander and allow to cool.

While the cauliflower drains, whisk together vinaigrette dressing, olive oil, lemon juice, caper juice, and dried oregano to make the dressing. When cauliflower has drained well, put a double layer of paper towels on the counter, spread cauliflower out on the towels and pat dry with more towels. 

Be sure to get the cauliflower as dry as you can get it, or the salad will be watery.

Put the cauliflower in a large bowl and toss with the salami strips, 

Provolone strips, red pepper strips, sliced mushrooms, olives, and capers. 
Dump everything into a large Ziploc bag with the dressing and let it all marinate in the fridge, preferably for 4-6 hours or as long as all day. (Minimum marinating time is 2-3 hours if you don't plan far enough ahead.)   Add more dressing until the salad is as moist as you prefer. (You may not want all the dressing.) 

Season to taste with salt and fresh-ground black pepper and serve.

This salad can be made several hours ahead and will also keep in the fridge for a couple weeks.  It just gets better!

Cook's Notes:

• Instant marinated mushrooms by cutting button mushrooms into bite size pieces, drizzle well with vinaigrette and microwave, covered, on high for 3 minutes 
• Add on's:  Boconcini (little mozzerella balls), Yellow pepper rings, pickled jalapenos, steamed (microwaved) onion petals, <insert imagination here>

DO THIS!!!

Garlic Parmesan Bacon Knots

I am a passionate beef eater.  There is a rare food that I will choose over the opportunity to sink my teeth into a brilliant red succulent steak - unless, of course, it's BACON!!!!

These bacon knots will knock the socks off your guests or provide you with the tastiest snack you can imagine.  The recipe scales perfectly from making one in your toaster over, to making thousands for the Oscar's after party!


Start now..  In 30 minutes you are going to have a DELICIOUS treat!

Ingredients

---

12 slices bacon

1/2 tsp. Italian seasoning

1/2 tsp. garlic powder

1/2 tsp. red pepper flakes

1/4 c. freshly grated Parmesan

Directions

---

1. Preheat oven to 425° 
2. Line a baking sheet with parchment paper. 
3. Tie each slice of bacon in a double knot and place on sheet tray. 
4. Season each knot with Italian seasoning, garlic powder and red pepper flakes.
5. Bake for 10 to 12 minutes, or until almost crisp. 
6. Remove from oven and grate Parmesan over knots. 
7. Return to oven and bake 6 to 7 minutes more, or until desired crispness is achieved. 
8. Let cool slightly before serving.

Cook's Notes:

• Usually I make some kind of suggestion here  about variations on the theme or ways to achieve a different taste.  Not this time..  These may well be the PERFECT bariatric snack. 
• Store leftovers in the refrigerator.  Allow to come to room temperature or heat gently before serving

Creamy Lentil Soup

My boss caught me working one day a couple months ago and decided they want me to do it all the time, so that cut into my ability to post on a regular basis. BUT.. This one is so good over our chilly weekend that I am taking a moment to share it with you.  Creamy, silken, comforting, rich, delicious....

I love beans - and while lentils aren't REALLY beans, you can treat them the same way. And they are FAST!! 30 minutes for dried lentils and it takes all day to prepare dried beans. And they are SO YUMMY!!!

It's the middle of January as I post this and everyone needs something warm to cuddle around.  It'll comfort your pouch AND your soul.


Ingredients


1 Tbsp Oil
1 cup Chopped Onion
2 tsp minced Garlic about 2 cloves
1 tsp Curry Powder
1/2 tsp Ground Ginger
1/4 tsp Chili Powder
1 can (15 oz) Diced Tomatoes with Juice
1 cup Lentils
1 tsp Salt
3 cups Water
1 cup Greek Yogurt
1 tsp Corn Starch


Instructions

• Heat oil in a medium soup pot over medium heat. 
• Add onion and saute until soft, about 5 minutes. 
• Add garlic and saute until fragrant, 1 – 2 minutes.
•  Add spices and saute until fragrant, 30 – 60 seconds.

• Add tomatoes with juice, lentils, salt, and water to the pot and bring to a simmer. 
• Reduce heat to low and cook at a slow simmer until lentils are soft, about 30 minutes. Stir often.

• Once lentils are soft, remove soup from heat and let cool for 5 minutes. 

• While soup is cooling, whisk together yogurt and corn starch in a medium bowl.
• Add about ½ cup of the soup liquid to the yogurt mixture and whisk until smooth.  This is called "tempering". 
• Gently add the yogurt mixture back into the warm soup, whisking until creamy throughout. 
• Serve.

My Favorite Board Games

I'm not COMPLETELY absorbed in the creation of food.  To prove that I'm sharing a list of my favorite board games.

• Battlechip

• Soups and Ladders

• Settlers of Crouton

• Scramble

• Whisk

• Nomopoly

• Tater Tahtzee

• Pancake Battergories

• Trivial Grapefruit

• Soda Poperation