VIDEO: ROAST CHICKEN

 Fool-proof recipe for perfectly moist, crispy skin, roasted chicken every time! Fabulous idea for dinner parties or a casual night at home, one chicken is enough for 4 people. Enjoy the video antics and the chicken :)

VIDEO: Coconut Curry Shrimp

This recipe is a definite crowd favorite at parties as an appetizer or can be made as a fast and simple weekday dinner entree. It is also suitable for anyone who has had bariatric surgery and is at the soft solid or solid food/regular diet stages. 

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

Pepper 'Sandwich'

A patient came in yesterday and said that after her first appointment when we discussed she should decrease her bread intake (due to bread's tendency to swell when wet), she started making her daily lunch sandwich inside of half a raw pepper. Many people use cucumbers or avocado to do this, but the pepper is truly is a wonderful idea because it is crunchy. And when you consider that half the meal should be protein (the filling of the sandwich) and half should be produce (which is now the outside)! She prefers chicken or tuna salad in hers but you could fill it with anything (deli meats, left over stir fried tofu, cottage cheese, etc). She also wanted substitutes for mayo so here are a couple we came up with:

*Non-fat plain greek yogurt with curry powder
*Mashed avocado with lime juice
*Marinara mixed with ricotta cheese
*Olive oil and balsamic with fresh rosemary

Be creative!
ENJOY!!!

Simple Suppers

Home late and don't want to cook? No problem! Just remember that food is for refueling. You don't have to put hours into making some extravagant. At 8pm this was what I came up with in just such an instance. There is protein (cheese), and produce (cucumber and cranberry/pear compote). It was light in my stomach and kept me from feeling hungry when I went to bed or the other terrible feeling, overfull and uncomfortable! Food doesn't have to have to look like 'a meal', it just has to be tasty and provide you with nutrients.

Cucumber slices
Cheese slices (brie, dubliner, cheddar, gouda are all tastey options - I used brie here)
Compote (cranberry, apricot, orange) or spread (hummus, guacamole, refried beans, baba ganoush [eggplant])

Assemble and ENJOY!!! Easy-peasy!

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 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!!

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!!

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!!

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!

Grilled Prosciutto-Wrapped Asparagus (or Zucchini)

The July edition of our Support Group Newsletter featured the following recipe from EatingWell.com. Asparagus isn't really in season anymore, but summer squashes like Zucchini are in full force so they would be a great fresh substitute for the asparagus and thus we added them as an idea to the recipe!!




16 asparagus spears trimmed or 16 strips of zucchini cut length wise about 1/4" -1/2" wide
1-2 tsp olive oil
sea salt and fresh ground black pepper
2 thin slices prosciutto, cut in half length wise

1. Heat grill to medium.

2. Toss asparagus or zucchini with oil, salt and pepper in a medium bowl. Wrap 1 length of prosciutto around the middle of 4 asparagus/zucchini spears. Repeat, making 4 bundles. Oil the grill rack (see Tip). Grill the asparagus bundles, turning once or twice, until the asparagus is tender and charred in spots, about 10 minutes.

Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) 

ENJOY!!!

Herb Frittata

Eat this frittata hot, at room temperature or cold. It holds well in the fridge and would be a great dinner on a warm summer night out on the patio.

Ingredients:

1 cup egg whites

¼ cup firm tofu

1 cup mixed fresh herbs (basil, parsley, cilantro, dill, oregano, thyme, chives) - remove stems and rip up any large leaves/pieces

¼ cup grated parmesan cheese, or crumbled feta cheese

2 tablespoons water

Salt and freshly ground black pepper

Method of preparation:

           *Heat oven to 350° F.

          * In a bowl, add the two tablespoons of water and the red bell pepper. Cover with plastic wrap and microwave on HIGH for 3 ½ minutes, until you can remove the skin of the red pepper. Also remove the seeds from inside, and chop finely.

     *Using a fork, mash the tofu, and add to a new bowl. Add the egg whites, the zucchini, the mushrooms, onion, and red bell pepper, and mix until everything has been incorporated.

     *Add the parmesan cheese, salt and pepper to taste.

     *Spray a baking dish with the olive oil spray, then pour the mixture into the dish.

     *Bake the egg white tofu mixture for 15 – 20 minutes, until a toothpick inserted in the center comes out clean.

     

     ENJOY!!!

Salmon on a Cedar Plank

Grilling season is upon us people!! And the restaurant trend from a few years ago of food grilled atop cedar planks has reached the home kitchen. It is very easy to do once you find the right materials, and there is only step that is absolutely crucial and if forgotten means you'll have to buy takeout (soaking the plank so it doesn't go up in flames). However, we quickly realized that cedar planks are expensive!! Fancy-land William-Sonoma sells a package of 3 or 4 cedar grilling planks for  between $11-14, which would add about $4 to the cost of the meal (because I will not reuse the cedar plank and thus would have to buy new ones all the time). Planks could be vigorously scrubbed so that you could perhaps get another use or two out of each of them, but they do get charred by the grill flames and the oils of the food you are cooking seep into the wood, and while these could give an off flavor to the food next cooked on the plank, I would be more concerned with contamination and food borne illness from whatever bacteria was growing on the plank in the days after use as the wood dried out. So my fabulously inventive father came up with a money saving solution! He went to Home Depot and bought a bundle, yes I said a bundle, of cedar shingles (the ones you would use to side your house or roof) for $9.25. You will have to cut each shingle in half or thirds because it is to long, but that will give you enough planks for almost the whole summer and will only add cents to your meal cost not dollars!

YOU MUST BUY UNTREATED SHINGLES otherwise they will contain toxic chemicals what will leach into your food.

Ingredients:
Salmon fillet (salmon steaks will work fine as well - salmon could be interchanged with any seafood or meat - scallops, swordfish, chicken, sausages, porkloin would probably taste best)
Lemon slices
Cedar plank

1. Soak wood plank 20-30  minutes
2. Heat grill to medium-high heat (we estimated it was about 400 degrees).
3. Place fish on plank skin side down, top with lemon slices, place plank on grill - cook about 15-20 minutes.

ENJOY!!!!

Crock Pot Chicken - any way you want it!

A patient came in today and wanted to share a recipe idea with everyone so here goes!!

4-6 celery stalks
1, 5-6 pound chicken
Rub of your choice (mango salsa/garlic powder + teriyaki/sriracha/herbs de provence/taco sauce or whatever you can think up!)
Chicken broth

1. Spread celery stalks on the bottom of crock pot.
2. Rinse and dry chicken, place in crock pot on top of celery
3. Rub chicken with spices or pour salsa/sauce over top.
4. Pour about 1 inch of chicken broth into bottom of pot.
5. Cover and cook on low 5-6 hours, there will be a lot of liquid in the crock pot when you are done.
6. Remove chicken from crock pot.

ENJOY!!!!

Simple Suppers - Smoked Salmon

Who says you actually have to cook for dinner? There is no reason why your meal needs to look like a 'stereotypical American meal'. If we remember that we are eating to no longer be hungry, not to be full - something as simple as smoked salmon with whole wheat/grain crackers can be put out and enjoyed on a spring or summer evening. No cooking, no clean up! Even the 5 year old loved it!!

Additional accoutrements or substitution ideas:
-whole grain mustard instead of cream cheese
-diced onions instead of/in addition to capers
-mango salsa
-mix Old Bay seasoning into cream cheese for some zing!
-pickled ginger
-lemon or lime wedges
-mix fresh dill and lemon juice into some plain, nonfat yogurt
-roasted asparagus (on the side)