Pureed Chicken Salad

Today I'm feeling sorry for those poor patients who are just barely post-surgery and looking DESPERATELY for some foods they can stomach in the upcoming pureed stage. NOBODY wants to eat those little jars of baby food, so I usually recommend looking at the foods you like and running them thru a blender or food processor.

This version of chicken salad is tasty and simple.  A single 8 oz chicken breast will make about 4 bariatric pureed sized servings, so you can space this around some other foods for a variety.  We're going to stay away from the onions and celery because of the fiber in them that won't break down when processed - BUT we still have the flavor.  Be sure to check the Cook's Notes at the bottom for ideas.

Ingredients

1 chicken breast, cooked
4 Tablespoons Good Mayonnaise
1/8 teaspoon celery salt
1/8 teaspoon onion powder
pinch of black pepper


Instructions

Cook and cube chicken breast

Place chicken into a food processor.

Grind chicken until it is a fine consistency.

Stir in yogurt, mayonnaise, celery salt, onion powder, and pepper.

Cook's Notes:

• Chicken breast can be dry if it is improperly cooked, so feel free to substitute boneless, skinless thighs.
• You can prepare the chicken any way you like.  I usually steam or roast mine, but pan searing and boiling are also acceptable.  Use whatever method you prefer.
• GOOD mayonnaise has no sugar in it, be sure to read the label.  Duke's brand is available here in the South and it is QUITE delicious.  
• To control the fat content you can substitute Greek Yogurt for half of the mayonnaise

Ricotta Bake

My wife LOVES Italian food, PARTICULARLY pasta - and a big plate of lasagna sends her into ecstasy. So she was tickled when I discovered this dish, which was originally built in a casserole, for a dinner she and I could enjoy together. Now I find it MUCH more convenient to divide the portions into a non-stick muffin tin to make it easier for me to keep track of portion sizes 

One of the secrets for post-bariatric success is to prepare dishes that can be enjoyed by your family and still meet your nutritional needs.  This is certainly one of them.  I still prepare it 9 years out and add a bit of meat crumbles in the sauce.


Ingredients:

8 oz good ricotta cheese
1/2 cup grated Parmesan cheese
1 large egg, beaten
Italian seasoning to taste
salt and pepper to taste
11 tablespoons No-Sugar-Added Pizza/Pasta Sauce 
1 to 1.5 cups shredded mozzarella and provolone cheese


Instructions:

Preheat oven to 450 degrees. 

Lightly grease (Pam is fine) 1 regular muffin tin. 

Mix Ricotta, Parmesan, beaten egg and spices in bowl. 

Divide mixture evenly into the muffin tin - about three tablespoons into each - ending up with eleven portions.



Spoon 1 tablespoon of the pizza/pasta sauce over each portion and sprinkle with the cheese. I love cheese and ended up using about 1 1/2 cups over all.



Bake at 450 degrees for 20 to 25 minutes, depending on how dark and bubbly you want the cheese.



The result, quite tasty. 

Cook's Notes:

• As you get into solid foods, you can add meat (beef, lamb, sausage, etc..) or veggy crumbles
• For easy cleanup I recommend a silicone muffin tin instead of metal - even over metal  non-stick
• Buy good ricotta..  Many cheap brands are "grainy".  Personally I prefer the fresh ricotta that they make at my local Italian deli, but Trader Joe's has a nice one - or in the grocery, I pick up Polly-O
• Feel free to add a tiny pinch of cayenne to point up the heat factor
• I use crushed tomatoes with added spices as my pasta sauce, so I can control the added sugar content.
• A friend (thanks Erieka!) pointed out this would work well with pesto, spinach and pre-cooked chicken.  She was RIGHT!!!

Meal Planning

Meal Planning:  Everybody hates it, but successful people do it.  And, quite honestly, after a while it just gets to the point of plugging in your choices into the grid below.  This is a sample week - each day is about 1000 calories and 100 grams of protein.  The dishes are real "people food" so you can serve them to your family.  No supplements, all available at your local grocery...  The recipes are all over the internet.  A quick search will find these and many many more that you will love - IF you will just taste them.

This is a SAMPLE..  use it as an example and fill it with the foods you prefer

		Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Breakfast	5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk	Mixed Berry Overnight Oats	5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk	Mixed Berry Overnight Oats	5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk	Eggs Baked in Canadian Bacon Cups 1/4 Cup Berries	Eggs Baked in Canadian Bacon Cups 1/4 Cup Berries
	Snack 1	Cinnamon Vanilla Protein Energy Ball	Cinnamon Apple Oat Protein Energy Ball	Cinnamon Vanilla Protein Energy Ball	Cinnamon Apple Oat Protein Energy Ball	Cinnamon Vanilla Protein Energy Ball	Cinnamon Apple Oat Protein Energy Ball	Cinnamon Vanilla Protein Energy Ball
	Lunch	4 oz Albacore Chunk White Tuna 1 Tbsp Good Mayonnaise 1 WASA Multigrain Crispbread	1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread	4 oz Homestyle Turkey Meatloaf 1/4 Cup Savory Green Beans	1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread	4 oz. Leftover Chicken from Wednesday 1/4 Cup Cheesy Broccoli Quinoa Casserole	1 Serving Beefy Mexican Soup (made with 1 cup taco meat)	1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread
5	Snack 2	1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni	1/2 Cup Berries 1 Serving Jack Links Turkey Jerky	1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni	1/2 Cup Berries 1 Serving Jack Links Turkey Jerky	1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni	1/2 Cup Berries 1 Serving Jack Links Turkey Jerky	1 Small Gala Apple 1 Baby Bel Light
	Dinner	4 oz Homestyle Turkey Meatloaf 1/4 Cup Savory Green Beans	4 oz Pork Chops w/Creamy Dijon Sauce 1/4 cup steamed Broccoli	4 oz Baked or Grilled Chicken Breast with any Marinade 1/4 Cup Lima Beans with 1 tsp Butter	3 oz Cajun Swordfish w/Zesty Tartar Sauce 1/4 Cup Cheesy Broccoli Quinoa Casserole	Taco Salad w/Cheddar and Salsa use 1/3 Cup Meat - reserve 1 Cup for later (Taco Soup)	4 oz Feta Stuffed Chicken Breast 1/4 cup steamed or roasted Zucchini w/Lemon and Italian Herbs	4 oz Baked or Grilled Chicken Breast with any Marinade 1/4 Cup Sweet Potato
	Snack 3	2 Chocolate Chocolate Chip Protein Cookies	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips	1 Serving Chocolate Cheesecake Protein Pudding	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips	1 Chocolate Chocolate Chip Protein Cookie	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1/3 Cup All Bran Buds 1 oz Unsweetened Almond Milk	5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips

Better Biskits (Biscuits)

I love "biskits."  As a true Son of the South I'm pretty sure it's mandatory.  If you search this blog you'll see ample evidence that I am in search of the true hand made Southern Flour biscuit of my youth.  I've tried dozens of versions that were Bariatric Friendly - but not "Taste Bud Friendly"  Those that were passable close I've included here - but I keep searching for :"The One"

I keep making slight changes and modifications in hopes of getting that crispy, chewy, taste explosion of the perfect biskit.  Have I found it...  Maybe...  

This is the recipe I currently use - and it's close...  REALLY close...

ALL ingredient MUST be at room temperature!

Ingredients

1½ Cups Almond Flour 
¼ Teaspoons Salt 
1 Tablespoon Baking Powder 
2 Eggs 
⅓ Cups Sour Cream 
4 Tablespoons Butter (melted) 
⅓ Cups Shredded Cheese (optional) 
½ Teaspoons Garlic Powder 

Instructions

Preheat your oven to 400°. Spray your pan. A baking spray that uses flour is best.

Also, these biscuits will spread when they cook so use a pan that has walls like a brownie or cupcake pan.  Unless you like flat biscuits. I'm not judging.

Combine all of your dry ingredients. Using a fork will help break up some of the clumps in the almond flour.

Combine all of your wet ingredients and start mixing.

Looks like egg drop soup?  Keep mixing.

Looks like you put too much butter in your mashed potatoes? Keep mixing.

You can stop mixing when it looks smooth - it takes a while

Pour your wet ingredients into your dry and start mixing. A silicone spoon is great for this.

This doesn't take much effort. The almond flour actually absorbs liquid faster than wheat flour.  

Now let's dump the cheese in there!  Mix well.  Oiled hands work best.

Now start transferring to the pan a spoonful at a time.

It doesn't have to look perfect.  Just try to keep the portions even-ish.

Bake for 10 to 12 minutes

Until they look GBD (Golden Brown and Delicious)!

It's going to blow your mind, the first time you try one.

I usually eat at least one straight out of the pan but then I go to work making breakfast sandwiches for the week.

Just assemble, bag and freeze.

Cook's Notes:

Use a shredded Monterrey Jack or Mozzarella for a plain biscuit.  Use a strong sharp cheddar and a pinch of cayenne for that "Cheesy Biskit" flavor

Sausage and Egg Cups

The saying goes "He who fails to plan, plans to fail." And that is never more true than when it comes to meal planning for the post-bariatric lifestyle. If you're not taking the time to assure that you are staying on your eating plan, I can ASSURE you that you are not.

Thankfully, meal planning can be super simple - particularly with recipes like this one. Perfect breakfast for a crowd - or "plan-ahead" breakfasts for the week!

INGREDIENTS

2 lb. ground pork (or turkey) sausage
1 tsp. kosher salt
Freshly ground black pepper
2 1/2 c. chopped fresh spinach
1 c. shredded white cheddar
12 eggs
1 tbsp. freshly chopped chives or green onion (for garnish)



DIRECTIONS

• Heat oven to 400 F
• Divide sausage into 12 equal (approximately) balls
• Add a ball of sausage to each well in the muffin tin and press up the sides to create a cup. 
• Divide spinach and cheese evenly between cups. 
• Crack an egg on top of each cup and season with salt and pepper. 
• Bake until eggs are set and sausage is cooked through, about 25 minutes. 
• Garnish and serve.

Cook's Notes:
Of course this recipe can be halved or even quartered for the smaller appetite.

I've made them with  a pinch of thawed frozen spinach that I drained (squeezed) well and finely chopped

I HIGHLY recommend a silicone muffin tin as they are great for preparing a vast array of single portion oven meals.

I recommend you check the label for your sausage and avoid any with added sugars. 

--OR -- you can make your own sausage from scratch

Parmesan Garlic Roasted Cauliflower

It took me 60 years to learn to love cauliflower. I just REALLY didn't like the taste. THEN.. I realized that it wasn't the taste of cauliflower that I hated, it was the LACK of taste that I hated! Once I began to think about cauliflower the same way I think about chicken, a carrier of ADDED flavors, my whole perspective changed. Since then, cauliflower has become a large part of my weekly meal planning. It's the perfect low carb side dish - different textures, different flavors, so it never gets boring.

Ingredients

1 large head cauliflower, trimmed into small florets
½ cup grated Parmesan cheese
1 tablespoon Italian Seasoning
3 cloves garlic, minced
3 tablespoons olive oil, more if needed
sea salt and black pepper, to taste

Instructions

Preheat the oven to 400°F.
In a large mixing bowl, combine the cauliflower, Parmesan cheese, Italian seasoning, garlic, olive oil, salt and pepper. Toss until all ingredients are well combined and the cauliflower is coated.
Line in a single layer, on a rimmed baking sheet and bake on the top rack for 30 to 40 minutes.

Cook's Notes:

Check your local restaurant supply store for "home quality" 1/2 size sheet pans.  These are inexpensive and fit perfectly in the average home oven.  They have become my primary cooking tool.

Along with them purchase a roll of parchment paper.  A sheet on your sheet pans catches nearly all the crumbs and liquids making sure food doesn't stick and cleanup a snap.

Bacon Wrapped Jalapeno Popper Stuffed Chicken

Bacon Wrapped Jalapeno Popper Stuffed Chicken is the dinner that dreams are made of. Creamy and cheesy stuffed jalapenos are stuffed into juicy chicken breasts and then lovingly wrapped in salty bacon. Slow roasted for maximum flavor and basted with homemade BBQ sauce, this is a jalapeno popper like you’ve never had it before.

Start with a classic popper filling, softened cream cheese, medium cheddar cheese, and then add a twist with Sweet BBQ Rub. This adds a little smokiness and sweetness to the inside of the popper itself. Make sure your jalapenos are thoroughly cleaned of seeds and ribs to remove that excess spiciness. I like to split my jalapenos in half and scrape the seeds before stuffing with the filling and then pressing them back together.

Once your poppers are assembled, it’s time to get to the next step! Use a sharp knife to split your chicken breasts. I press down with one hand on top of the breasts and use the other hand with the knife parallel to the cutting board to slowly slice through the breast. Make sure you don’t cut all the way through, leave one side of the breast completely in tact so you can easily open and close the chicken.

Set the stuffed popper in the middle of the opened breast and then fold the top flap of the chicken over to envelop the popper completely. Next up, it’s time to wrap in bacon! I like to use a regular thickness of bacon on this chicken so the fat has time to render and crisp by the time to chicken is done cooking.

When the internal temperature of the jalapeno popper stuffed chicken reaches 150 degrees F, I like to baste with BBQ sauce.  If you don’t want to take the time to make homemade sauce, you can always use your favorite store bought brand. Continue cooking until the internal temperature reaches 165 degrees F. I like to use an instant read thermometer.

ADAPTATIONS

I make my jalapeno popper stuffed chicken in my smoker, but if you don’t have one you can absolutely use an oven or a regular gas or charcoal grill. All you have to do is follow the same time and temperature guidelines in the written recipe below. In your oven, make sure the bacon fat has somewhere to go. I recommend cooking on a roasting rack above a baking sheet so the fat can drip down and not saturate the bottom of your chicken.

If you’re cooking these in a regular grill, the key is cooking the chicken on indirect heat. Turn on half of your burners and then cook the chicken on the half where the burners are off. The radiant heat will cook them without having do deal with the flare ups and grease fires from the bacon fat dripping down onto your coals or open flames.

Ingredients

• 4 boneless skinless chicken breasts
• 4 large jalapenos
• 4 oz cream cheese softened
• 4 oz medium cheddar cheese shredded
• 1 Tablespoon No Sugar Added BBQ Rub
• 12 pieces bacon
• 2 Tablespoons No Sugar Added BBQ Rub 
• 1/2 cup No Sugar Added BBQ sauce 

Instructions

Preheat your oven/grill/smoker to 250 F for indirect heat with mild wood like apple or hickory.

Prepare your poppers by slicing the tops off of the jalapenos, cutting them in half, and scraping out the ribs and seeds inside of the poppers.

In a small bowl, combine the cream cheese, cheddar cheese, and the 1 Tablespoon of sweet rub. Use the back of the spoon to press the filling mixture into each half of the cleaned out peppers and then press the pepper halves back together.

On a large cutting board, slice the chicken breasts open, without slicing all of the way through the breasts. Set one filled popper inside of each chicken breast and fold them closed.

Wrap each chicken breast with about 3 slices of bacon. Secure the bacon ends with toothpicks, if necessary. Season the stuffed chicken on all sides with more of the sweet rub.

Place the chicken breasts on the oven/grill/smoker, close the lid and cook until the internal temperature reaches 150 degrees F. This process usually takes an hour and a half. Baste the chicken liberally with BBQ sauce, close the door, and continue cooking until the internal temperature reaches 161 degrees F.
Remove the chicken to a cutting board or serving platter and allow it to rest for about 10 minutes before slicing/serving. Enjoy!!
Cook's Notes:Use a spoon to scrape the veins and seeds out of the jalapenos.If you have sensitive hands, I recommend powder free medical examination gloves
DO NOT TOUCH YOUR EYES if you prep peppers with bare hands
I prefer thin bacon for the wrapper.  The thick stuff takes too long to cook.

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

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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

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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