Supergrains with Pomegranate, Cucumber and Feta

Recipe is from the Holiday Edition of The Plaid Horse, please visit for the whole menu and some great tips on eating behaviors during the holidays or at a party! 

Ingredients:

• 1 cup Supergrain mix (I found this at Whole Foods – you could also purchase all three items independently under the ‘Bob’s Red Mill’ brand)
• 2 cups water
• Seeds from 1 pomegranate (this is messy endeavor and amounts to approx. 1 cup if you buy seeds pre-shelled)
• 1 cucumber, peeled and diced
• 2 tablespoons fresh rosemary chopped
• 4-6 oz feta cheese
• Salt and pepper to taste

Instructions: Boil water, add supergrain mix, and cook 15 minutes until grains are soft and liquid is absorbed, stirring occasionally. When grains are cooked, pour into a bowl, mix in all other ingredients. Serve immediately or chill for a cold side dish.

CBS Newsletter Recipe: Lemon-Rosemary Lentil Soup

Sara's pick for the January 2017 CBS Newsletter is a Slow Cooker Lemon Rosemary Lentil Soup from Melanie Bauer 

Serves: 6-8 (or possibly more depending on how far out from surgery you are! Use vegetable broth instead of chicken to make it a vegan recipe.)

Ingredients/Materials Needed

§6 quart slow cooker

§6 carrots, diced

§1 large yellow onion, diced

§4 cloves garlic, minced

§1 yellow pepper, chopped

§⅛ teaspoon cayenne pepper

§3 cups dry red lentils

§4 cups chicken broth

§2 cups + 3/4 cup water

§1 ½  teaspoons salt

§1 lemon, zest and juice

§1 tablespoon fresh rosemary, chopped

Instructions

1)In a six quart slow cooker, add all ingredients EXCEPT lemon zest, lemon juice and rosemary.  Cook on LOW for 6 hours.

2)When done cooking, stir in the lemon zest, lemon juice and rosemary.

3)Season with additional salt and pepper to taste.

4)Garnish with additional chopped rosemary if desired.

ENJOY!!!!

Lentil Salad with Grapes, Walnuts and Feta

If you missed support group last week (11/22/16) then you missed this awesome lentil dish that Sara demoed. We hope you enjoy it as much as the group seemed to! HAPPY COOKING!

Ingredients

§  1 cup of French lentils (small green/brown ones)

§1 veggie bouillon cube

§Water (cover lentils in the pot, you may need to add more as it cooks)

§2 cups red seedless grapes – sliced in half

§2 celery stalks – thinly sliced

§2 Tbsp. red onion – minced

§2 Tbsp. parsley – minced

§1 large handful of walnuts

§2 oz of feta – diced

§3 Tbsp. olive oil

§1 Tbsp. red wine vinegar

§1 garlic clove – put through a garlic press

§1 tsp. honey

§6 twists of black pepper from a pepper mill

§Pinch of salt

Preparation

1)Cook lentils, with one veggie bouillon cube, according to package instructions.

2)While the lentils are cooking, slice grapes in half, slice celery into thin half moons, mince onion, mince parsley & dice feta.

3)Make the dressing by whisking the olive oil, red wine vinegar, honey, black pepper and salt together.

4)When the lentils are ready, drain in a fine mesh sieve and rinse to cool under water. Drain the lentils well.

5)Add lentils, grapes, celery, red onion, parsley and walnuts to a bowl. Toss with dressing. Add feta and gently toss to combine.

ENJOY!!!

CBS December Newsletter Recipe: Spinach & Pesto Egg Casserole with Feta

Sara's monthly recipe pick comes from The Pinning Mama

Ingredients/Materials Needed
Non-stick cooking spray
9 x 13 inch casserole dish
Medium sized bowl
Wire wisk
3 cups fresh spinach, chopped
4 cups egg whites
4 Tbsp. prepared pesto
1 cup feta cheese
Salt & pepper
1 cup cherry tomatoes, halved Instructions

1)Set oven to 350°F. Spray the 9x13 casserole dish generously with cooking spray.
2)Spread your chopped spinach into the dish.
3)In a medium sized bowl, whisk together the pesto and egg whites. Stir in half of the feta cheese, salt and pepper and pour the mixture over the spinach.
4)Sprinkle the tomatoes and the remaining feta over the top of the casserole.
5)Bake at 350°F for 30-40 minutes or until the eggs are set (firm).
6)Let cool for 5 minutes, then slice and serve warm.

ENJOY!!

CBS Newsletter Recipe - Walnut & Kale Quinoa Stuffing

Sara's choice for the receipt of the month!

Walnut & Kale Quinoa Stuffing (Gluten Free and Vegetarian)

from www.healthyseasonalrecipes.com  

Ingredients

•5 ½ cups vegetable broth,

      divided 

•2 ½ cups rinsed quinoa

•¾ tsp. salt

•½ tsp. ground pepper

•4 cups finely chopped kale

•2 Tbsp. unsalted butter

•2 Tbsp. extra-virgin olive oil

•1 large onion, finely diced

•1 Tbsp. chopped garlic

•2 Tbsp. chopped fresh sage

•2 tsp. chopped fresh thyme

•¼ tsp. cinnamon

•1 cup finely chopped celery

•1 cup chopped toasted walnuts

•½ cup dried cranberries

(try the Ocean Spray Reduced Sugar Craisins®)

Additional equipment :

•Large bowl

•Large saucepan with lid

•9 x 13 baking dish 

•Large skillet

•Non-stick cooking spay or additional olive oil

Preparation:

1)Bring 5 cups broth to a boil in a large saucepan. Add quinoa, salt & pepper & return to a simmer. Cover, reduce heat to low to maintain  gentle simmer & cook until quinoa is tender & the broth is absorbed (about 18-22 min.). Remove from heat & let sit 5 minutes. Then remove lid, stir in kale, cover & let sit.

2)Meanwhile, preheat oven to 350 °F. Coat a 9 x 13 in. baking dish with cooking spray.

3)Heat butter & oil in a large skillet over medium-high heat. Add onion & cook, stirring often until the onion is very soft & starting to brown (about 7-9 min.).  Add garlic, sage, thyme & cinnamon & cook until fragrant (about 30-90 seconds). Add celery & the remaining ½ cup broth & cook, stirring often until celery is crisp-tender & the liquid is mostly evaporated (about 4 to 6 minutes).

4)Stir quinoa mixture, the celery mixture, walnuts and cranberries together in a large bowl. Transfer to the prepared baking dish.

5)Bake until the mixture is hot, the celery & kale are tender & the top is golden along the edges (about 22-30 min.). 

Notes

To make ahead: Can be prepared through step 4 up to 24 hours in advance. Heat covered with foil for 20 min. before removing foil and continuing with directions in step 5. 

ENJOY!!

October CBS Newsletter Recipe: SF & FF Pumpkin Pie Mousse

In Case you haven't gotten your copy of the CBS Newsletter for October yet - here is the recipe Sara Stiles, RD came up with!

Recipe yield: 4-6 servings

Ingredients

•1 ½ cup cold skim milk (divided)

•1 small box sugar-free instant butterscotch pudding

•½ tsp. ground cinnamon

•¼ tsp. ground ginger

•¼ tsp. ground cloves

•½ cup pumpkin puree (not pumpkin pie filling)

•1 cup fat-free Cool Whip®, thawed

Optional toppings:

•Additional fat-free Cool Whip®

•Chopped walnuts or pecans

•Reduced sugar Craisins®

•Crushed graham crackers

Preparation:

1)Mix the dry pudding mix, cinnamon, ginger, & cloves in a medium sized bowl. 

2)Whisk in ½ cup of the cold skim milk and all of the pumpkin puree and blend together. Then whisk in the remaining 1 cup cold skim milk. Note: This mixture will begin to thicken up.

3)Refrigerate for 5-15 minutes.  Then fold in the thawed fat-free Cool Whip® & spoon the mousse into separate small dishes. Top with optional topping (listed above) as desired.  

ENJOY!!

Lentils with pear and gorgonzola

Great for a party, a simple dinner or make ahead for lunch and salad topping for the week, its vegetarian (not vegan) and a great source of protein and fiber!
















1# brown or beluga lentils
1 anjou pear, sliced
1/2 cup Gorgonzola cheese
8-10 fresh thyme sprigs, leaves removed from large stems
salt and pepper
olive oil
pomegranate vinegar (red wine vinegar or champagne vinegar also good subs)


1. Cover lentils with water in saucepot, bring to a boil, reduce to simmer and let cook until lentils are soft (you may have to add more water)
2. When lentils are done, pour into serving bowl. Drizzle with olive oil and vinegar (approx 1/4 cup each), season with salt and pepper and let cool 15min.
3. Top with pear slices, sprinkle thyme and cheese over top. Drizzle with more olive oil.

ENJOY!!

September Newsletter Recipe: Herbed Quinoa

Sara's pick this month comes from Food Network!!

Quinoa is great for protein and is a wonderful substitution for rice even though it is actually a seed and not a grain.

Ingredients
For the quinoa:

§2 ¾  cups low-sodium chicken stock

§¼  cup fresh lemon juice

§1 ½  cups uncooked quinoa

For the dressing:

•¼ cup extra-virgin olive oil

•¼ cup fresh lemon juice

•¾ cup chopped fresh basil leaves

•¼ cup chopped fresh parsley leaves

•1 Tbsp. chopped fresh thyme leaves

•2 Tbsp. lemon zest

•Kosher salt & freshly ground black pepper

Preparation:

1)For the quinoa: In a medium saucepan, add chicken stock, lemon juice & quinoa. Bring to a boil over med-high heat. Reduce heat to a simmer, cover pan & cook until all liquid is absorbed (about 12 - 15 min.).

2)For the dressing: In a small bowl, mix together olive oil, lemon juice, basil, parsley, thyme, & lemon zest. Season with salt and pepper, to taste.

3)Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, & serve.

ENJOY!!

August Newsletter Recipe: Grilled Mexican Corn

Sara's recipe of the month from AdventureBite!!

Ingredients

§8 ears of fresh corn

§1 ¼ cup Greek yogurt

      (use plain, non-fat)

§2.5 oz (1/4 of a 10 oz. package)

      Mexican cotija cheese crumbled          

§½ tsp. chile powder

§¼ tsp. garlic powder

§¼ tsp. black pepper

§¼ tsp. salt

§¼ cup fresh cilantro, minced finely           

§4 limes, cut into wedges

Preparation:

1.)  Pull back husks on corn & remove silks. Trim husks if desired or remove altogether but leave stalk as a handle.

2.)  Grill over a hot grill, turning every 10 minutes or less until corn is cooked through and nicely blackened in spots. Set aside.

3.)  Combine the yogurt & cheese in a small bowl.  Then combine the chile powder, garlic powder, salt & pepper in a separate bowl.

4.)  Spread the yogurt sauce over the hot corn & sprinkle the spice mixture  on top along with the minced cilantro. Squeeze lime juice over each corn or serve with lime wedges on the side. 

ENJOY!!

Sargent JB's Confetti Hash Browns

Another patient-created recipe, from a different Veteran! Our Vets are all over the home cooking now, we love it!

Confetti Hash Browns

Ingredients 

1 medium sweet potato

1 medium white potato 

1 small carrot

1 parsnip

1 radish

1/2 of a red onion

2 tablespoons of extra virgin olive oil or coconut oil

1/4 teaspoon pepper

1/4 teaspoon kosher salt

 Directions

1. Shred all veggies using a grater or food processor. Mix well together. 

2. Heat a griddle (350 degrees) or frying pan, add olive oil let heat 1 min then add the veggie mix. 

3. Flatten veggies and let cook for for 15 minutes, flipping and flattening every 5 minutes.  Serve hot with eggs of any meat or fish. 

Enjoy!

Pasta-less ravioli (a 'patient-created' recipe!)

If you are missing the little Italian stuffed creations called ravioli, one patient came up with a creative way to quench that craving. Give it a try! (It is also acceptable for the puree stage)

1 qt part skim ricotta
2 eggs
pinch of nutmeg
1 cup marinara sauce, heated
grated Parmesan cheese (optional)

1. Heat oven to 375 degrees.
2. In a bowl, mix the ricotta, egg and nutmeg until well blended. Spread in the bottom of a baking dish (9x9 or smaller or a glass pie dish will work as well).
3. Bake until set, approx 10-15 minutes.
4. Meanwhile heat the marinara sauce.
5. When ricotta is set, remove from oven, using a tablespoon or ice cream scoop, scoop out balls of ricotta onto a place. Using the back of a spoon, create a depression in the middle of the ball, fill with sauce and sprinkle cheese over the top if you like!

ENJOY!

CBS July Newsletter Recipe: Roasted Beet Salad

Sara adapted this month's recipe from Cooking Channel TV

Alternatively to roasting the beets, you could steam them (cut off each end and then quarter them so they cook faster) - it will take about 15-20 minutes. Then put them pyrex dish, top with approx 1/2 cup balsamic vinegar and let sit covered in the fridge until ready to use. Then you just have to drizzle olive oil over the salad once you assemble it or you can make the whole dressing!

Ingredients:
•2 large golden beets
•2 large red beets
•4 Tbsp. red wine vinegar
•½ cup extra virgin olive oil
•2 tsp fresh thyme leaves
•2 Tbsp. fresh lemon juice
•2 shallots, finely diced
•4 cups arugula
•4 oz. soft mild goat cheese
•Freshly ground pepper and salt to taste

Directions:
1.) Pre-heat oven to 425 °F. Separately wrap the beets tightly in double layers of foil with the vinegar, 2 Tbsp. olive oil & thyme leaves, & season well with salt & pepper. Roast in the middle of the oven until tender for 1 -1 1/2 hours. Unwrap the beets and allow to cool.
2.) To make the vinaigrette, whisk the lemon juice & shallots in a small bowl. Add the remaining olive oil in a steady stream. Season with salt and pepper to taste.
3.) When the beets are cool enough to handle, slip off the skins and discard. Separately cut the golden and red beets into 1/2-inch dice & put in separate bowls. Drizzle with the vinaigrette & season with salt & pepper.
4.) Divide the beets onto 6 salad plates. Toss the arugula with the vinaigrette to coat & gently mound on top of the beets. Crumble the goat cheese on top. Serve immediately.

ENJOY!!

Sargent WB's Black Bean Soup

A patient brought me in some of his homemade black bean soup this week. It was very tasty (I only thought it could have used a little salt....GASP... the dietitian uses salt!) so I wanted to pass it along to everyone! They make a big pot of it so that it can be frozen and thawed as necessary over a few weeks.

Beans:
1 pound dried black beans - place in 4 quarts hot water with 2 tablespoons of koster salt, then boil for 2 minutes, let beans soak for 8-24hours

Veggies:
2 tablespoons olive oil
1 large onion, diced
1 red bell pepper, diced
4 cloves garlic, minced
1/2 teaspoon kosher salt

Seasoning:
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon dried cumin (I think you could use up to 1 tablespoon if you prefer that flavor)
1 teaspoon dried oregano
1/8 teaspoon cayenne pepper
32oz vegetable broth + 1 cup water
2 limes, cut into wedges

1. Once you have soaked the beans, drain and rinse them, set aside.
2. In the pressure cooker on medium heat, heat 2 tablespoons of olive oil an add the ingredients under the 'veggie' and 'seasoning' sections. Saute for about 5 minutes until the veggies are soft.
3. Add beans and broth to the pressure cooker and stir to combine. Bring the cooker up to high on 'manual' and cook for 15 minutes.
4. Turn off heat and let the pressure come down naturally about 15 minutes more.
5. If you want a thicker soup, you can use a hand blender (immersion/stick blender) right in the pot to  do so or you can blend up half of the soup (2 cups a time) in the regular blender and then mix back in until you have the desired thickness.
5. Service with lime wedges to sprinkle juice over soup.

ENJOY!!

CBS Newsletter Recipe June: Mango-Peach-Pineapple Salsa

Sara's choice for the newsletter this month, adapted from AllRecipes . Kimba's tip - skip the artificial sweetener and add a diced, fresh jalapeno instead for some kick!

Serves:  Approximately 12-16

Ingredients:

•2 mangos (peeled, seeded & chopped)

•2 small peaches, peeled, halved & pitted &

cut into ½  inch cubes.

•1 cup diced fresh pineapple

•4 tomatoes, chopped

•1 white onion, diced

•1 red bell pepper, diced

•1 yellow bell pepper, diced

•1 cup chopped  fresh cilantro

•1 garlic clove, minced

•2 Tbsp. lime juice

•1 tsp salt

•2-4 tsp. natural calorie-free sweetener (stevia or monk fruit) or Splenda

•¾ cup water

Directions:

1.) Place the mango, peach, pineapple, tomato, onion, red pepper, yellow pepper, pineapple, and cilantro in a mixing bowl. Stir in the garlic, lime juice, salt, sweetener, and water. Cover and refrigerate at least 1 hour before serving.

Tips: Use as an appetizer along with whole grain baked pita chips or within a tossed salad. It even makes a great accompaniment atop grilled chicken or pork or seafood such as  salmon, tilapia or shrimp. 

ENJOY!

Parsnip Soup from Farm Fresh Rhode Island

In case you missed support group last night, here is the recipe that was demonstrated by the Farm Fresh Rhode Island crew. The Parsnip Soup is one of the recipes in their Farm to Cafeteria project.

Ingredients:
½ cup Onion, finely chopped
1 each Garlic clove, minced 1 teaspoon Ginger root, peeled and minced
½ cup Carrot, peeled and thinly sliced
½ cup Celery, sliced thin
1/8 teaspoon Dried thyme
1 teaspoon Olive Oil
¾ pound / 2 cups Parsnips, peeled and cut into thin slices
2 cups Chicken broth
½ cup Cannellini Beans, rinsed
Dash Nutmeg (optional)

Method of Preparation:
1. In a heavy saucepan, cook the onion, garlic, ginger, the carrot, the celery and the thyme in the olive oil over moderately low heat. Stir until the onion is softened.
2. Add the parsnip, broth and beans, bring the liquid to a boil and simmer, covered, for 15 minutes or until vegetables are very tender.
3. Puree soup in a blender and return to the pan, or use an immersion blender to puree in the cooking pot. Add water if needed to thin to desired consistency.
4. Serve with a dash of nutmeg if desired.

ENJOY!!!

Asparagus and brussel sprout salad w/dijon vinaigrette - JWU Ashley's support group recipe

This is the last recipe I owe you all from the post-op support group with Ashley, annnnnnd asparagus is in season now! Make sure you pick up the thin ones as they will be the most tender.

3/4 cup asparagus, thinly sliced
1 cup brussel sprouts, thinly sliced
1/2 tablespoon olive oil
1/2 tablespoon dried cherries, finely chopped
1/4 cup almonds, sliced and toasted
1/2 tablespoon dijon mustard
1/2 tablespoon rice wine vinegar
1 tablespoon olive oil
juice of half a lemon
1/8 teaspoon sea salt
1/8 teaspoon ground black pepper
1/8 teaspoon garlic powder

1. Combine all the ingredients starting with the mustard down to the end of the list in a bowl, whisk and set aside.
2. Heat olive oil in a saute pan over medium-high heat. Add asparagus and brussel sprouts to the pan and cook until vegetables are partially softened, about 3-5 minutes.
3. Transfer vegetables to the bowl with dressing and toss to coat. Add cherries and almonds.

ENJOY!

Chili Lime Chickpeas - JWU Ashley's Support Group Recipe

Ashley made these for the post-op support group the other week and they were a hit. We discussed how cooking time has an effect on these puppies and how they are best eaten the day you make them, they will hold overnight but it is a gamble depending how crunchy you like them!

2-15oz cans low sodium chick peas
1 tablespoon olive oil
1/2 teaspoon sea salt
1/2 teaspoon garlic powder
3/4 teaspoon cumin
3/4 teaspoon chili powder
juice from 1/2 a lime
chopped cilantro (optional)

1. Heat oven to 400 degrees.
2. Rinse chick peas and pat dry with paper towels, transfer to bowl.
3. Pour olive oil over chickpeas and toss to coat.
4. Add all the spices and salt to chickpeas, toss again.
5. Place evenly on a baking sheet and bake 45-60 minutes shaking the baking sheet every 15 minutes to help turn the chick peas and evenly cook them.
6. When done, remove from oven, let cool 5-10 minutes on the baking sheet then transfer to bowl. Squeeze lime juice over the top and add cilantro if desired, toss to coat.

ENJOY!!!!

Healthy Foods on a Budget diagram

Hopefully this diagram I found in a journal that came to my house will help to end the endless discussions in my office over the "high cost" of healthy foods. Most bariatric patients shouldn't be eating more then 1/2-1 cup food at a time - which would cost you roughly $0.45!!!

Nectarine Salsa

Ashley our Johnson & Wales Student made this for support group last week. Great on its own or atop fish or chicken, or mix it 1/2 and 1/2 with cooked quinoa for a vegan meal!

2 Nectarines, diced
1/4 of a red onion, diced
1 orange bell pepper, seeds/stem removed, diced
1 clove garlic, minced
1-15oz can black beans, strained and rinsed
juice of 1 lime
1/4 cup cilantro, chopped
4-6 leaves mint, sliced
Sea salt to taste

1. Combine all the ingredients in a bowl and mix well. Feel free to add 1 tablespoon of extra virgin olive oil if you feel like you want the salsa to have more moisture.

ENJOY!!

Three Bean Quinoa Salad - April Edition of CBS Newsletter - Recipe

For anyone who missed the e-copy of the April Newsletter or who didn't get a print copy, here is the recipe of the month Sara chose! Use vegetable stock to make it a vegan recipe!

Healthy Recipe of the Month

Three Bean Quinoa Salad

from www.domesticate-me.com 

This vegetarian & gluten-free salad recipe is packed with protein as well as lots of iron and fiber.

Makes:   8-10   ½ cup servings

Ingredients:

•½ cup uncooked quinoa

•¾ cup water or chicken/vegetable stock (preferred)

•¾ cup minced red onion (about ½ of a medium red onion)

•3 cloves garlic, minced

•1 large lemon, juiced

•2 Tbsp. olive oil

•¾ tsp. kosher salt

•¾ tsp. coarse ground black pepper

•1- 15 oz.  can chickpeas, drained & rinsed

•1- 15 oz. can black beans, drained & rinsed

•1 cup shelled edamame (green immature soybeans)

•¼ cup Italian parsley leaves, finely chopped

•3 scallions, finely chopped

Directions:

1.) Place ½ cup quinoa & ¾ cup water/stock in small saucepan & bring to a boil.   Then lower to a simmer, cover and cook for 15 min. Let quinoa rest, covered, for 5 minutes. Fluff with a fork.

2.) While quinoa is cooking, combine minced red onion, garlic, lemon juice, olive oil, salt and pepper in small bowl.

3.) Drain and rinse beans. Place the beans in a large mixing bowl with the cooked quinoa, parsley and scallions. Then add in the red onion mixture from step 2.

4.)  Fold the ingredients together until well combined. Taste & season with more salt as desired.  May be served chilled or at room temperature. 

ENJOY!!