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