Very Cherry Pecan Bars

A quick and handy make ahead snack, breakfast or dessert. These bars have a fluffy texture and are equally delicious warm from the oven or after a day on the counter top.


Very Cherry Pecan Bars

Nutrition Facts
Serving Size 49 g (1 bar)

Amount Per Serving
Calories 75
Total Fat 2.9g
Saturated Fat 1.3g
Cholesterol 57mg
Sodium 86mg
Total Carbohydrates 7.3g
Dietary Fiber 0.6g
Sugars 0.6g
Protein 4.4


3/4 cup rolled oats (old fashioned oatmeal)
3 large eggs
3/4 cup cottage cheese
1 tablespoon vanilla extract
1/2 cup Splenda Granular or equivalent
1 teaspoon baking powder
1 tablespoon butter
1 teaspoon buttermilk blend (optional)
1/2 cup dried cherries (or other dried fruit)
1/4 cup hot water
1/4 pecan halves


Preheat oven to 350 degrees F.

Place dried fruit in a bowl and steep in hot water for 10 - 15 minutes

In a blender or food processor, mix rolled oats, eggs, cottage cheese, vanilla extract, artificial sweetener, baking powder, butter, milk and optional buttermilk blend.
Blend until liquefied.
Mix in liquid from the fruit.

Pour 1/2 batter mixture into an 8 X 8 baking dish and spoon/scatter berry mixture over the top. Cover with remaining batter.
Carefully scatter pecan halves on top of batter
Bake in the center of the oven for about 30 - 35 minutes, until bars becomes golden brown, crisp and puffy.

Allow to cool slightly and cut into 12 bars.


Cook's Notes: The buttermilk blend is a powdered buttermilk that offers a tiny bit of tang and a little "lift" to the batter. It is completely optional.

Crustless Artichoke, Kale and Ricotta Tart

This has to be the easiest tart in the world to make.

I was skeptical at first, since there is no cream, no herbs or spices and really, who likes kale to begin with?

It's not the prettiest tart either, but the combination works well and it's a nice healthy lunch with some soup. You can also make it with Swiss chard and they are both good hearty greens to use.

I love crustless quiches, because they taste great the next day at room temperature without worrying about soggy crust!

There are only 6 ingredients in this recipe so go for it! It takes no time to put together!



Artichoke, Kale & Ricotta Tart

Nutrition Facts
Serving Size 180g (6 servings)

Amount Per Serving
Calories 220
Total Fat 11.7g1
Saturated Fat 6.1g
Cholesterol 152mg
Sodium 430mg
Total Carbohydrates 12.4g
Dietary Fiber 3.1g
Sugars 1.7g
Protein 18.0g

Ingredients:

4 eggs, beaten
8 ounces ricotta cheese
4 ounces Parmesan cheese, grated
1 med onion, chopped
1 cup canned artichokes, drained & coarsely chopped
1 bunch kale, roughly chopped


Preheat oven to 375F. Grease a 9-inch cake or tart pan lightly with olive oil or butter.

Saute onion over medium high heat until tender, approx 5-7 minutes. Allow to cool.

In a large bowl, whisk together the eggs and cheeses.

Roughly chop the artichokes and kale and add to the cheese/egg mixture.

Add cooked onions and stir until combined.

Pour contents of bowl into the greased cake pan and cook until custard is set, about 40-45 minutes.

Cool on a wire wrack for 5 to 10 minutes and serve.

Almond Flour Scones

Almond Flour is a blessing for WLS patients, even though the texture of the baked goods can't be compared with the ones made out of regular refined or wheat flour. I feel the taste is incomparable with a light nutty flavor. Best of all are the high protein and low carbohydrate values. 

 
Almond Flour Scones 

Number of servings 8 

1 cup Almond Flour 
1 Tbsp Butter - melted 
1 Tbsp Splenda - or more to taste 
1 1/2 Tbsp Flax meal 
1/2 tsp Vanilla extract 
1/8 tsp Salt - 1/8 Tsp 
1/2 tsp baking powder 
Water 
1 Tbsp Chopped Pecans or Almonds 
1 Tbsp Raisins, Cranberries or other dried fruit 

Combine Almond flour, Splenda, salt, baking powder, flax meal, well with your hands. 
Add nuts, dried fruit, melted butter, vanilla extract and add water little by little kneading this into a stiff dough. The amount of water you need will be dependent on the moisture of the other ingredients, so add a little at a time to get a stiff dough. 
Preheat oven to 375 Degrees Fahrenheit and line a cookie tray with parchment paper. 
Form into 8 scones - Either biscuit-like or make the dough into a circle and flatten with your hand. Then slice across the circle using a pizza cutter into 8 wedges. 
Arrange on baking sheet with a 2" space between 
Bake for 10-15 Minutes till the top browns. 
Cool on a wire rack for 5 to 10 minutes and serve warm with butter, sugar free fruit preserves or just as-is. 

Cook's Notes: I made these scones for a evening snack and we had one right away as they taste best when taken fresh out of the oven. 
Cranberries taste much better than raisins. Or you can add chopped dates, apricots, dried cherries, sugar free chocolate chips, Orange zest... options are unlimited

Berry Cobbler (Clafouti)

My Grandmother called it "cobbler" but years after her death I learned she was actually making a rustic French country dessert from the Limousin region. With cobbler, the crust is put over the berries - in clafouti (pronounced kla-foo-TEE), the berries are put on top of the crust. Clafouti is a pudding of sorts, with the sweet berries surrounded by a pancake-like batter and baked in a hot oven until the batter has set with nicely browned and slightly puffed edges. 

Use whatever berries you have that are fresh and seasonal - or raid the grocer's freezer for your favorite flavors. Today I'm working with blueberries, but raspberries, blackberries, cherries, mixed berries - even cranberries - make a delicious treat. 

 
Blueberry Clafouti (Cobbler) 
Nutritional Data per serving <Makes 8>: 
Calories 118 
Total Fat 4.3g 
Saturated Fat 1.8g 
Cholesterol 85mg 
Sodium 144mg 
Total Carbohydrates 12.9g 
Dietary Fiber 1.7g 
Sugars 4.1g 
Protein 6.6g 


3/4 cup rolled oats (old fashioned oatmeal) 
3 large eggs 
3/4 cup cottage cheese 
1 tablespoon vanilla extract 
1/4 cup artificial sweetener 
1 teaspoon baking powder 
1 tablespoon butter 
1/4 cup milk 
1 teaspoon buttermilk blend (optional) 

2 cups fresh or frozen blueberries 
6 packets artificial sweetener 
2 teaspoons lemon juice 
pinch of salt 
1 tablespoon cornstarch 
1/2 cup water, divided 
1/4 cup Splenda 

Preheat oven to 350 degrees F. 

In a blender or food processor, mix rolled oats, eggs, cottage cheese, vanilla extract, artificial sweetener, baking powder, butter, milk and optional buttermilk blend until liquefied. See Cook's Notes. 
Allow to rest while preparing the berries. 

Combine berries, lemon juice, salt and sweetener with 1/4 cup water in a saucepan over medium high heat, stirring often, until berries begin to burst. 
Mix cornstarch in 1/4 cup water and add to berry mixture. 
Allow to return to boil and thicken slightly 
Taste the berry mixture and add additional sweetener as needed. 

Pour batter mixture into an 8 X 8 baking dish and spoon/scatter berry mixture over the top. 
Bake in the center of the oven for about 35 minutes, until visible batter becomes golden brown and crisp with puffy edges. 

The clafouti can be served immediately or at room temperature with a dusting of powdered Splenda and maybe a small dollop of Greek yogurt, creme fraiche, or even softly whipped cream. Especially tasty with a scoop of SF protein ice cream. 


Cook's Notes: The buttermilk blend is a powdered buttermilk that offers a tiny bit of tang and a little "lift" to the batter. It is completely optional. 
Although clafouti is considered a dessert, It makes a deliciously indulgent breakfast or brunch.

Lentil al’Anglaise soup

Lentils are mentioned many times in the Old Testament, the first time recounting the incident in which Jacob purchases the birthright from Esau with stewed lentils (a "mess of pottage"). In Jewish mourning tradition, they are considered as food for mourners, together with boiled eggs, because their round shape symbolizes the life cycle from birth to death. 

Lentils were the main ingredient in the diet of ancient Iranians, who consumed lentils daily in the form of a stew poured over rice. 

Lentils are also commonly used in Ethiopia in a stew-like dish called kik, or kik wot, one of the dishes people eat with Ethiopia's national food, injera flat bread. Yellow lentils are used to make a nonspicy stew, which is one of the first solid foods Ethiopian women feed their babies. 

In Shia narrations, lentils are said to be blessed by seventy Prophets including Jesus and Mohammed. 

In Italy, eating lentils on New Year's Eve traditionally symbolizes the wish to earn more money next year, most likely because of their round coin-like shape. 

In "Cinderella", one of Grimm's Fairy Tales, a task her stepmother assigns Cinderella is fishing lentils out of ash. If she succeeds, she may go to the ball. 

I use lentils mainly for 2 things: An Indian Dal and Bean Soup, because, better than any bean, lentils offer a creamy richness that is a delight on the tongue. This recipe was a gift from the proprietor of Lamb's Grill Cafe in Salt Lake City. It's not the easiest lentil/bean soup I've ever made, but it may well be the best. It has been a mainstay for Salt Lake City diners for many years. 

 
Lentil al’Anglaise soup 

Nutritional Data per serving: 
Calories 209 
Total Fat 6.8g 
Saturated Fat 1.2g 
Trans Fat 0.0% 
Cholesterol 0mg 
Sodium 1917mg 
Total Carbohydrates 24.1g 
Dietary Fiber 10.1g 
Sugars 2.9g 
Protein 12.8g 


10 ounces dried lentils (any color - orange for fall, red for winter, green in the spring - or whatever you have in the pantry!) 
4 quarts beef stock, divided 
1/2 cup oil 
1 medium onion, chopped 
1 cup chopped carrots 
1 cup chopped celery 
2 garlic cloves, crushed 
1 tablespoon oregano 
1 1/2 teaspoons paprika 
1 bay leaf 
1 beef bouillon cube 
2 teaspoons salt 
1/2 teaspoon freshly ground white pepper 
1/2 cup plain flour 
1 (8-ounce) can tomato sauce 
5 tablespoons cider vinegar 


Wash the lentils. 
Cover them with water and soak overnight.(entirely optional - I don't) 
Drain the lentils and bring them to a boil in 2 quarts of beef stock. 
Cook, uncovered, until tender, about 45 minutes. Expect to lose about half the liquid. 
Meanwhile, in another pot, combine the oil, onion, carrots, celery, garlic, oregano, paprika, bay leaf, bouillon cube, salt and pepper. 
Cook the vegetables until tender, 6 to 8 minutes. 
Add the flour and tomato sauce. 
Mix well and simmer at least 15 minutes, stirring occasionally. 
Add remaining 2 quarts of beef stock and vinegar. Bring to a boil. 
When the lentils are tender, add lentils and their cooking liquid to the vegetables. 
Bring to a boil and simmer for at least 30 minutes. 
Add the salt and pepper to taste. 

Makes 10 servings 

Cook's Notes: If you want a smoother soup you can puree it. Transfer the lentils, with their liquid, to a blender, in batches if necessary, and puree. Return the soup to the pot. (Alternatively puree the lentils right in the pot with an immersion blender.) Return to the pot and bring back to temperature before serving. 
Serve with croutons and/or a dollop of Greek Yogurt or sour cream 


Beef stock (just in case you get ambitious and want to make your own) 
3 pounds beef bones 
4 quarts cold water 
1 stalk celery with leaves, coarsely chopped 
1 large carrot, coarsely chopped 
1 large onion, quartered 
1 large tomato, quartered 
6 black peppercorns 
2 teaspoons salt 
1 bay leaf 

Wash the beef bones, place in cold water. 
Bring to a boil, skim the surface scum as necessary and discard. 
Add the celery, carrot, onion, tomato, peppercorns, salt and bay leaf. 
Simmer 3 to 4 hours. 
Strain, cool quickly and refrigerate. (overnight) 
Remove the hardened fat. 

If the stock tastes too weak, boil it to reduce it further in order to concentrate the flavor. Use as needed. 

Freeze if desired. 
Makes 3 quarts

Blackened Mahi-Mahi with Spinach, Jumbo Lump Crab, and Parmesan Crust

I find that I've been obsessed with working on recipes for bread replacements and sweets lately, but we all know that the real challenge is in getting enough protein. So, protein it is... 

One advantage of living at the edge of the Atlantic is that the answer to "What's for dinner tonight?" often depends on what comes in on the fishing boats that day. Yesterday my fish monger was bringing in fresh mahi-mahi when I arrived. Some went home with me. 

 
Blackened Mahi-Mahi with Spinach, Jumbo Lump Crab, and Parmesan Crust 

Nutritional data per serving: 
Calories 187 
Total Fat 5.0g 
Saturated Fat 1.2g 
Cholesterol 84mg 
Sodium 335mg 
Total Carbohydrates 4.3g 
Sugars 1.4g 
Protein 29.7g 

4 mahi-mahi filets, 4-6 oz. each 
Your Favorite Blackening Seasoning 
2 oz fresh jumbo lump crabmeat 
1 cup frozen spinach, thawed 
2 tbs mayonnaise 
2 tbs Parmesan 

Preheat oven to 350 degrees 

Lightly season fish with blackening seasoning. 
Sauté in pan on both sides for about a minute. 
While fish is cooking, in a mixing bowl add mayonnaise, crab, spinach, and Parmesan. 
Remove fish from pan and place spinach mixture on top. 
Cook in oven for about 8 minutes. 

Serves 4 

Cook's Note: This would work equally well with any dense firm white fish

Low Carb Cookie Trio

The texture is perfect. They’re sweet and delicious. There is NO aftertaste. They’re still *very* low carb. You just can’t get it much better when you want a treat, but still want to eat “real food”… 


 
Low Carb Cookie Trio
Peanut Butter
PB&J
Chocolate Chip 


1 cup Almond flour 
2 Eggs, beaten 
1 Tbsp Butter 
3 Tbsp DaVinci Sugar Free French Vanilla Syrup 
1/2 cup Peanut Butter 
1/2 Cup Philadelphia Whipped Cream Cheese 

Optional: 
Sugar Free Raspberry Preserves 
6 Tbsp Sugar Free Chocolate Chips 

Preheat oven to 325 degrees. 
Line your cookie sheet with silpat or parchment paper. 

Mix all ingredients thoroughly (except preserves, if using). 
Spoon the cookie dough out on your cookie sheet. A heaping spoonful is just about right. 
Add a dab of the Sugar Free Preserves to the top, if you’re making PB&J cookies. Bake for 15-25 minutes, until perfectly brown and done in the middle. 

Makes 18-22 cookies. 

Net Carb count will vary depending on your ingredients & specific brands. I estimate 1.5 to 2 net carbs per cookie. 

Cook's Notes: If you can't find Almond Flour, buy some blanched almonds and run them in the food processor until they are a fine powder.

Boston Market's Meatloaf

Meatloaf is, in my opinion, a genuine contender for the title of the national dish of the USA, and I think it's unfortunate that it is almost universally ignored by restaurants. Boston Market is one of the few chains that feature it as a standard menu item, and I'm glad that they do.  

This is my bariatric friendly riff that replicates their taste without the carbs and sugars.

1 1/2 lbs lean ground chuck
1 cup finely chopped onion
3/4 cup Quick Cooling Oats
1/2 cup drained diced canned tomatoes
1 egg

1 Tbsp Worcestershire sauce

1 tsp Garlic Powder

Salt and pepper to taste
3/4 cup tomato sauce
2 Tbs Splenda Granular (or equivalent)


Heat oven to 350 F

Combine the meat, onion, oats, tomatoes,  egg and spices in a bowl and mix thoroughly. 
Form into a loaf on a large rimmed sheet pan.
Bake for 45 minutes. 
Remove from the oven and drain the grease. 
Mix together the tomato sauce and Splenda and pour over the meatloaf. 
Return to the oven and continue cooking until cooked through, about 30 more minutes.

Serves 6 to 8

Cook's Notes:  I love to replace the tomato sauce with a low sugar BBQ sauce for a little punch in flavor.

Sugar Free Hot Cocoa Mix

This is my riff on a recipe I got from Susan Maria Leach at http://bariatriceating.com. Susan Maria (SM to most of us) and her company also sponsor forums at http://beforeandafterhelp.com.  Both are great resources for pre and post bariatric patients.

This is a thick, rich cocoa with a full mouth feel that won't leave you craving those little mini-marshmallows! It's also REALLY economical compared to those packages with the little Swiss girl on the front.

2 cups Splenda Granular (or your equivalent favorite powdered sweetener)

1 cup Dutch cocoa

3 1/2 cups powdered lowfat milk

1 teaspoon salt

3 teaspoons cornstarch

4 1.4oz pkg Jell-0 Sugar Free Chocolate (or Chocolate Fudge) Pudding Mix

To make  single serving:

Heat 1 1/2 cups milk (any kind, skim, soy, almond, goat, elk, whatever...)

Put 2 HEAPING teaspoons of the mix in your mug (amount may vary by mug size and your personal taste - experiment!)

Slowly add the heated milk while mixing thoroughly

Cook's Notes: 

You can add a teaspoon of decaf instant coffee if you'd like a great cup of mocha!

Makes a great gift!

Sweet Potato Apple Napoleon

Sorry I didn't get around to posting Thanksgiving recipes earlier, but I actually work for a living - and "occasionally" it gets in the way...

I do have a nice dish to contribute though to replace that awful marshmallow crusted sweet potato casserole  that haunts holiday meals.

Sweet Potato Apple Napoleon

2 sweet potatoes 

2 cored apples

1/8 cup lemon juice

1 tsp cinnamon

1/2 tsp nutmeg

1/3 cup Splenda (or equivalent sweetener of choice)

1 tsp molasses (for the brown sugar taste)

2 Tbls butter

Heat oven to 350 F

Slice sweet potatoes and apples "potato chip thin"

Arrange a layer of potatoes, then apples in an 8X8 casserole 

Heat/microwave remaining ingredients to melt butter - stir well

Drizzle over layer

Repeat, finishing with sweet potatoes

Cover with aluminum foil and bake for 2 hours

Allow to cool and "set" for at least 15 minutes

Slice into portions

Excellent served warm or at room temperature

"Good for You" Holiday Eggnog

'Tis the season - and before long you'll be gathering around the hearth with loved ones to toast the season - except you wouldn't DARE dink that hideous concoction that comes in the peppermint decorated cartons from the dairy case - and the fixin's to make it from scratch would destroy your daily eating plan with only one sip...

What to do?!  What to DO?!?

TA - ta ta - DA!!!  The jolly old kitchen elf, St. Dave, has an answer for you.  A rich, thick, delicious  low calorie and LOW CARB eggnog that you can even make into a high protein shake.

5 cups very cold skim milk - or Almond milk or soy milk or moose milk..  Whatever you prefer

1 package sugar-free Vanilla instant pudding mix

1 teaspoon rum extract (or vanilla)

a grating of fresh nutmeg (or a shake from that tin in the cupboard)

Mix well and refrigerate for several hours.

Cook's Notes:  This just screams for the addition of a couple scoops of plain or vanilla protein powder for that extra healthy punch.

AND..  if you want to slip in a wee dram o' "the holiday spirits" that is up to you!

Simply Perfect Chicken

Everybody wants another chicken recipe.  One that is simple.  One that is delicious.  One that doesn't spatter all over the stove top or have a bazilion calories..

This is that recipe..

1 lb chicken breasts (boneless or bone-in), skin removed

1/2 cup parmesan cheese

1 cup Greek yogurt - plain

1 tsp garlic powder

1 1/2 tsp seasoning salt

1/2 tsp pepper

Preheat oven to 375 F

Mix Parmesan, garlic powder, season salt and pepper into Greek yogurt

place chicken breasts into casserole dish and spread yogurt mixture over them

Bake at 375 degrees for 40 - 45 minutes

Absolutely Delicious!!

Pan Seared Salmon with Dijon Cream

There is nothing quite so beautiful in the fish case as a mound of brilliant pink/red salmon flesh.  Whenever I see it I think of the hundreds of ways it can taste so delicious on my dinner plate after just a few minutes in my skillet.  This is a simple favorite.

1 pound salmon filet (cut into 2 - 4 portions)
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons olive oil
1/2 cup panko bread crumbs
1 1/2 tablespoons unsalted butter
3 garlic cloves, minced or pressed
1 small shallot, diced
2 tablespoons freshly chopped sage
1/4 cup dry white wine
3/4 cup low-fat evaporated milk
1 1/2 tablespoons dijon mustard

Prepare breadcrumbs:
Heat a small saucepan over medium-low heat.
Add 1 tablespoon of butter and 2 minced garlic cloves

Cook for 30 seconds until fragrant

Add bread crumbs, tossing for a minute or two until the mixture is combined and slightly golden. Set aside.

Prepare Salmon:
Heat a large skillet over medium-high heat and add olive oil. 

Season salmon with salt and pepper, then place in the skillet (skin side up, if the salmon has skin) and cook until opaque in the center and golden on each side, about 5-6 minutes for salmon that is 1-inch thick. 

If you use salmon with skin, simply cook it skin side up the entire time. 

Remove salmon and set aside.

To the pan, add remaining 1/2 tablespoon of butter, shallot, garlic, and sage. 

Stir well and cook for 1-2 minutes until sizzling, then add in wine. 

Cook for 2-3 minutes, allowing it to bubble and slightly reduce.

Whisk in evaporated milk and mustard. 

Continue to whisk and cook while milk bubbles on the sides and thickens, stirring for a minute or two. 

Taste and season additionally or whisk in a bit more Dijon if desired.

Drizzle salmon with Dijon cream and top with breadcrumbs.  

Cook's Notes:

Serve immediately with bright crisp vegetables or salad

Autumn Apple Salad

Fall is definitely upon us and in my part of the country that means it's "apple pickin' season" - the only trouble is, "What do you do with all those apples?"

I highly recommend this lovely salad featuring apples and other autumn fruits.


3-4 tart apples, cored and diced
1 cup plain or vanilla-flavored yogurt
1/4 cup dried cranberries
1/4 cup dried cherries
1/4 cup slivered almonds, toasted

Sweetener to taste

Combine all the ingredients in a bowl and stir to coat the fruits.
Serves 4

Note:  I try to use several different kinds of apples and don't peel them.  It gives you a multitude of textures, tastes and colors.

Toss your diced apples with a few drops of lemon juice to keep them from browning

Ginger-Garlic Crusted Chicken

In my chase for the low carb lifestyle I discovered the paleo movement - the idea that we should eat only what the cavemen ate.  That's a little extreme for my tastes, but they do offer some excellent flavor suggestions/combinations that fit perfectly into my lifestyle choice.  The crust for this chicken will tickle your taste buds as well as the imagination of your guests.  I think you'll be returning to this recipe often!

2 pounds boneless, skinless chicken breasts

1/2 cup coarsely chopped scallions

2 to 3-inch piece fresh ginger, peeled
4 cloves of garlic, peeled

Salt and freshly ground black pepper, to taste

2 tablespoons olive oil1 tablespoon oil or cooking fat of choice

1/2 cup almonds, coarsely chopped

Preheat the oven to 450°F.
Cover the chicken breasts with plastic wrap on both sides and, using a meat mallet, pound them to an even thickness, about 1/2 to 3/4-inch thick.
Combine the scallions, ginger, garlic, salt and pepper in a food processor or blender. 
Pulse a few times to combine. Add the 2 tablespoons olive oil to the food processor and process into a paste.
Heat the 1 tablespoon oil over medium-high heat in a large ovenproof skillet and place the chicken in the skillet, smooth side down. Sear the chicken for about 2 to 3 minutes on one side, or until lightly browned and the chicken easily releases from the pan.
Flip the chicken breasts and turn off the burner. 
Coat the seared side with the ginger-garlic-scallion paste and sprinkle the nuts on top, pressing on them so they adhere to the paste.
Place the chicken in the oven for 10 minutes, or until it is cooked through (internal temperature reaches at least 170°F) and the nut crust on the top is golden brown.
Allow the chicken to rest (covered) for 5 minutes and serve.

Cook's Note:
The ginger-garlic-scallion crust is also incredibly tasty on fish and pork loin chops.The crust also works well with macadamia nuts instead of almonds.

Bariatric Friendly KFC Coleslaw

I know more than one person who thinks that the coleslaw is the best item on the menu at KFC restaurants.   I don't go in them any more, but I still enjoy my version of that great coleslaw.

1 head cabbage, cored and finely chopped
1/4 cup finely chopped carrot
2 Tbs finely chopped onion
1/4 cup High Quality mayonnaise
1/4 cup Greek yogurt
1/3 cup Granulated Splenda
1/4 cup milk
1/4 cup buttermilk
2 Tbs white vinegar
2 Tbs lemon juice
Salt and freshly ground pepper to taste

Combine the cabbage, carrot, and onion in a large bowl.
To make the dressing combine the remaining ingredients in an electric blender and process until smooth. 
Pour the dressing over the cabbage mixture and toss to combine. 
Refrigerate covered for several hours or overnight before serving. 

Serves 8 to 12.

Cook's Notes:
Chopping the vegetables as finely as they do it at KFC is a challenge, so unless you have incredible knife skills I highly recommend using an electric food processor for the job.
Always use the highest quality mayonnaise.  The cheap stuff is full of sugar.

MY VERY BEST BURGER

A friend from a Bariatric discussion forum I follow posted this today.  It sounds yummy so I'm passing it along.

1 pound lean ground beef
1/2 cup almond flour
1/2 cup Parmesan cheese
2 large eggs
1/4 cup hot water
1 teaspoon beef bouillon -- (or soup base, gluten free)
1 teaspoon worcestershire sauce
1 teaspoon liquid smoke flavoring
1/2 teaspoon instant coffee granules
1/2 teaspoon onion powder
1/2 teaspoon garlic powder

Preheat your grill. In medium bowl, place ground beef, almond flour, Parmesan cheese, and eggs. Mix together well. 

In Measuring cup, combine water, beef bouillon, worcestersire sauce, liquid smoke flavoring, coffee granules, onion powder, and garlic powder. Mix well.

Pour liquid into meat mixture and mix together well. Cover and let sit on counter for 20 minutes. 

Shape into 7 patties, 1/2 cup each, and grill.

- - - - - - - - - - - - - - - - - - -

7 Servings/Per Serving: 266 Calories; 21g Fat (69.9% calories from fat); 17g Protein; 3g Carbohydrate; 1g Dietary Fiber

http://ginnyslowcarbkitchen.blogspot.com/2012/11/my-very-best-burger-and-smokey-cheese.html 

Mexican 3 Bean Salad

I love beans...  There, I've admitted it.  Pre-surgery, the humble bean  meant little to me - I could take them or leave them, but now they are a huge part of my eating plan.  They are high in fiber, filling and nutritious.  Plus they have a rich luxurious mouth feel and sit comfortably in my pouch - not to mention TASTY and EASY!

This recipe combines my penchant for beans with the flavors of the southwest for a classic three-bean salad with a Mexican flair.

1/2  cup olive oil
1/4  cup lime juice
1-3 cloves garlic, passed through a garlic press
1  tsp ground cumin, or to taste
1 tsp chili powder, or to taste
Hot sauce to taste
Salt and freshly ground pepper to taste
1  15-ounce can black beans, rinsed and drained
1  15-ounce can kidney beans, rinsed and drained
1  15-ounce can garbanzo beans, rinsed and drained
1  green bell pepper,  cored, seeded, and chopped
1  red bell pepper, cored, seeded, and chopped
1  red onion, chopped
1/2 cup chopped cilantro (coriander leaves)

Combine the olive oil, lime juice, garlic, cumin, chili powder, hot sauce, salt, and pepper in a large bowl and whisk to emulsify. 
Add the remaining ingredients and toss to combine. 
Serve chilled or at room temperature. 

Serves 6 to 8.

Cook's Notes:  If you want to kick up the heat level you can add a chopped and seeded jalapeno or Serrano chili - or a pinch of cayenne.
Best if allowed to marinate for 30 minutes or more.

HUNGRY MAN's Breakfast Burrito

I woke up this morning and I was HUNGRY.  Not just nibbly or peckish, but intense growling stomach HUNGRY.  I have these days occasionally and I've learned that in order to get over them I have to give into them.  But that doesn't mean pizza or cookies and ice cream, it just means that I allow myself a larger portion of a healthy breakfast, which today was a breakfast burrito.

BREAKFAST BURRITO!!!  REALLY DAVE!!!  You'd feed us a high calorie - high carb breakfast burrito!!

Of course not!  I'm gonna make a burrito the Bariatric Food Dude way.  

First, we eliminate the high carb tortilla wrap and substitute our low carb tasty replacement - an oatmeal cottage cheese crepe..

For 1 giant sandwich crepe:

1/4 cup old fashioned oats
1/4 cup cottage cheese
1 oz. water
1 egg
tiny pinch of salt

Add oats and salt to blender and process into a fine flour.  Add egg, water and cottage cheese and process until smooth.

Pour into a 12" non-stick skillet over medium high heat and swirl to completely cover the bottom of the pan.  Cook until the edge gets firm and begins to lightly brown.  Bubbles will appear all over the top - flip and cook 30 seconds to a minute on the other side.  Note..  because there is no flour (and therefore no gluten) in this recipe there is nothing to hold it all together except the melted cottage cheese, so cook it thoroughly before the flip, but not so long as to become crisp - and treat it gently.  Remove to a plate for later assembly.


Filling:
I recommend scrambled eggs, sausage and cheese, but my philosophy is: "If you are going to do it - OVERDO it!", so instead of my usual breakfast sausage choice, I opened a package of locally made Mexican style chorizo that I picked up at the farmer's market.

I cooked the crumbled chorizo until it was little crispy bits and removed it to a plate, leaving the amazing flavored oil it gave off in the pan  to use to scramble the eggs.

Service:
Arrange the scrambled eggs down the center of the crepe, sprinkle liberally with crispy chorizo, cheese and optionally, salsa.  Flip up the bottom edge and roll into a tight package - Enjoy!!

Cook's Note: When making your own sandwich crepes you can flavor them any way you like! Toss a few spinach or basil leaves into the blender - or add a pinch of onion or garlic powder.  Or add Splenda and vanilla extract to wrap them around fresh fruit compote with a dollop of whipped cream for a spectacular dessert!
There is no reason these couldn't be made into smaller rounds for tinier portions.

By The Way: Even for all my hunger this morning, I was only able to eat about half of this monster.  Thankfully, my eyes really were larger than my stomach!