VIDEO: Zoodles with Creamy (Vegan) 'Alfredo'

This is a great recipe for anyone looking for a plant based menu item that is high in protein. Also safe/appropriate for bariatric patients on the soft solid stage. You won't miss the cream and cheese!! ENJOY!

 

VIDEO: Hummus a Pantry Staple!

The first video in a 10-segment series with my good friend and fellow bariatric dietitian Vivianne Donahue. Stay tuned for more healthy, EASY, tasty recipes. Great for weight management, or those having bariatric surgery, and we also have four vegan recipes in the series!!

 

Black Bean Pumpkin Soup

A patient sent over this favorite recipe of hers from allrecipes.com. She said it delicious out of the pot and freezes really well too! She likes to use chicken broth which will add more flavor, for a vegan variation use vegetable or mushroom broth.

Ingredients
1/4 cup olive oil
1 cup chopped red onion
2 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon kosher salt
1 teaspoon ground cinnamon
1/2 teaspoon ground black pepper
1 pinch ground allspice
4 cups vegetable, mushroom or chicken broth, divided
2 (15 ounce) cans black beans, rinsed and drained
1 (14.5 ounce) can diced tomatoes
1 (16 ounce) can pumpkin puree
3 tablespoons balsamic vinegar, or more to taste

Directions
1. Combine olive oil, red onion, garlic, cumin, salt, cinnamon, black pepper, and allspice in a large pot over medium-low heat; cook and stir until onion and garlic are browned, about 5 minutes.
2. Combine 2 cups vegetable broth, black beans, and tomatoes in a blender; puree until smooth.
3. Pour remaining 2 cups vegetable broth, pureed black bean mixture, and pumpkin puree into the pot. Simmer soup, uncovered, until thick, 40 to 45 minutes. Stir in balsamic vinegar before serving.

ENJOY!!

Support Group Sweet Potato Hash

The Sweet Potato Hash was a success at support group! Try it for yourself. If you need a visual check out the photos on instagram @kimbaskitchen

Patients came to the conclusion that you could sub ground meat for beans and you could leave out the cumin if you want it have be less 'taco-y' and use herbs instead.

Sweet Potato Hash – serves 4 with leftovers for next day

2 tablespoons olive oil

½ cup onion, diced

2 large sweet potatoes/yams, shredded

1-2 10oz cans black beans, rinsed (depends on ratio of beans to potato you would like)

1 tablespoon ground cumin

1 tablespoon turmeric

1 tablespoon paprika

Optional: fresh jalapenos diced, 3 slices bacon – cooked crispy, drained on paper towels

Avocado slices

1.       Heat oil in pan over medium heat. Add onion and sauté until fragrant about 3 minutes.

2.       Add sweet potatoes, beans, spices and any of the optional ingredients. Cook approx. 10 min, stirring frequently.

3.       Serve topped with slices of avocado

Other Options:

1.       Have as a side dish at dinner with chicken or steak

2.       Reheat in the morning and top with a poached egg and some salsa

3.       Add to salad for lunch

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!!

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!!!

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!!!!

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!!

CBS Newsletter Recipe of the Month - Green Goddess Hummus

Sara's recipe pick for the CBS Newsletter this month comes from CookieandKale. I am not a fan of 'adulterating' my hummus, only classic 'the way my grandmother would have made it in the old country will do' for this girl, but I realized that some people want a different flavor, so give this one a try. A good food processor is a must for any kitchen and it will make preparing this dish a lot smoother if you have one!

**My Kimba's Kitchen Suggestions:
1 - skip the water and use extra lemon juice it will really help to 'brighten' the flavor
2 - when serving add a light dusting (1-2 shakes) of paprika (I prefer Hungarian as it has a slightly smokier and sweeter flavor), the red will really pop under the herb garnish!
3 - there can never be to much garlic don't be afraid to add an extra clove (or two!!)
4 - personal preference to add fresh cracked black pepper as well as salt
5 - tahini is also known as 'taheen' and can be spelled both ways depending on country of origin - I use the brand in the photo, you will have to stir it to combine and oil and paste (this is a small chore)

Yield: About 1 ¾ cup

Ingredients:
•¼ cup tahini (sesame seed paste)
•¼ cup fresh lemon juice (about 1 large lemon's worth)
•2 Tbsp. olive oil, plus more for serving
•½ cup roughly chopped, loosely packed fresh parsley
•¼ cup roughly chopped, loosely packed fresh tarragon
•2 to 3 Tbsp. roughly chopped fresh chives
•1 large garlic clove, roughly chopped
•½ tsp. salt or more to taste
•One (15-ounce) can of chickpeas (a.k.a. garbanzo beans), drained & rinsed
•1 to 2 Tbsp. water, optional
•Garnish with extra olive oil and a sprinkling of chopped fresh herbs

Directions:
1.) Whip the tahini & lemon juice together until ultra smooth and creamy. Combine the tahini and lemon juice in bowl of smaller food processor or high-powered blender. Process for about 1½ min., pausing to scrape down sides of bowl as needed.
2.) Add the olive oil, parsley, tarragon, chives, garlic & salt to the whipped tahini & lemon juice mixture. Process for about 1 min., pausing to scrape down sides of bowl as needed.
3.) Add half of the chickpeas to food processor and process for 1 min.. Scrape down the bowl, then add remaining chickpeas and process until the hummus is thick & smooth (about 1 to 2 min. more).
4.) If your hummus is too thick or hasn't yet blended until creamy, run the food processor while drizzling in 1-2 Tbsp. water until it reaches desired consistency.
5.) Scrape the hummus into a small serving bowl. Drizzle about a tablespoon of olive oil on top and sprinkle with additional chopped herbs.
6.) Store hummus in an airtight container and refrigerate for up to one week.

ENJOY!!!

Crock Pot Pumpkin Lentil Chili

February Support Group Newsletter featured this recipe from KitchenTreaty.com - and in case you misplaced your hard copy of the newsletter, here is the recipe and info!!



Make life a little simpler for yourself by using your slow cooker more often. This super easy recipe takes a different vegetarian spin on chili and proves to still pack in tons of flavor & nutrition. Unlike beef, lentils contain no saturated fat or cholesterol and are much cheaper in price than ground beef at this time. You can find a 16 oz. package of lentils for approx $1.25, whereas the price of ground beef has risen above $4.00/pound.

Yield: Approximately 6-8 servings

Ingredients:
•Two 15-ounce cans kidney beans, drained
•2 cups vegetable broth (choose low sodium for heart health)
•Two 15-ounce cans fire-roasted diced tomatoes
•1 cup dry red lentils
•1 cup pumpkin puree (not pumpkin pie filling)
•1 cup chopped yellow onion (about 1/2 a medium onion)
•1 medium jalapeno pepper, minced (taste pepper for heat
and add another. For milder chili, scrape out the seeds.)
•1 Tbsp. unsweetened cocoa powder
•1 Tbsp. chili powder
•2 tsp. cumin
•1/2 tsp. cinnamon
•1/8 tsp. cloves
•1 tsp. kosher salt
•Optional topping: Shredded cheese
Directions:
1)Add all ingredients to a 3-quart or larger crock pot and stir thoroughly.
2)Cook on high for 4 - 5 hours OR on low for 8 - 10 hours until lentils are tender and chili is thick and hearty. Top with a 1-2 tablespoons of shredded cheese and enjoy!

ENJOY!!!

"Freedom Salad"

I had this so called 'Freedom' salad at a pub over the weekend, and while everyone else had burgers or fried foods, this salad was delightfully satisfying and left me feeling ready for an action-packed afternoon without feeling weighed down. Try to mix it up for yourself!!  (this will make enough for 2-3 people)

1 cup Mixed greens
1/4 cup cooked green (French) lentils
1/4 cup Israeli couscous (that is the larger sized couscous - could substitute quinoa if you prefer)
1/4 cup carrots
1/4 cup chick peas
1/4 cup bell peppers
1/4 cup red onion
1/4 cup edamame
2 tablespoons raw pumpkin seeds (can be purchased at a store like Trader Joes/Whole Foods/Dave's Market)
2 tablespoons pomegranate seeds
fresh chopped mint leaves (5-6 leaves otherwise flavor is to strong)
balsamic dressing

Enjoy!!

Crunchy Chick Peas

1-15oz can of chick peas, drained, rinse, dried
1 tablespoon olive oil
kosher salt
seasoning blend (see below)

1. Heat oven to 400 degrees.
2. Toss chick peas once dry with olive oil and seasoning
3. Arrange in single layer on a baking sheet
4. Cook for approximately 35 minutes until slightly browned and crunchy.
5. Store in airtight container once cooled.

Seasoning blends:
*dried ground cumin, dried ground coriander seed, cayenne pepper
*dried rosemary, dried thyme, ground allspice
*ground cinnamon, ground ginger, splenda brown sugar

This is a great source of protein and a great way to get in your craving for a salty-crunchy item without reaching for chips or pretzels!