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!

 

It's cucumber season, and man oh man do I have cucumbers!! We've never had such a large harvest, in more ways then one! The cucumbers themselves got away from us and are much to big to be delicious raw, BUT, they make great pickles! 40 jars later, I have pickles for days ...or months and still have a mountain of cucumbers to go. The limiting step in the process is the jars. I can't find glass jars fast enough.While I'm taking a break from pickling, I thought I would share the recipe for these refrigerator pickles with you. No need to boil the jars to seal the lids, just mix up everything, put it in the jars and store in the refrigerator. Because they are pickled they will be good for years as long as they stay cold. And don't forget, pickled and fermented foods are great for GI health ;)

For one jar (12-16oz)
1/2 cup white vinegar
1/2 cup water
2 cloves garlic, minced
1/2 tsp ground turmeric
1/2 tsp whole mustard seeds
1/2 tsp whole black peppercorns
1.5 tsp kosher or sea salt
2 sprigs dill
1 large cucumber, sliced into chips (you can also do spears but you won't fit as much into the jar)

1. Combine all the ingredients except for the cucumber and dill in a sauce pan and bring to a boil. Once the brine boils turn heat off and let come back to room temperature. 
2. Meanwhile, slice up cucumber and place cucumber and dill sprigs in the jar.
3. When the brine has cooled, pour over cucumbers. Cover all the vegetables. If you don't have enough liquid, top off with a little more vinegar. 
4. Close lid and place in refrigerator. Let pickles sit in brine for 72 hours before taste testing. 
ENJOY!!

"The Range" Restaurant Review

When your friends are in town and want to meet for lunch what is a girl to do during these COVID times? My answer was shower up, find an outfit that can get sopping with sweat sitting outside on a high 80s degree day and grab my cutest mask. Off I went to Hingham (MA) to meet the girls at a driving range complete with a local favorite restaurant, The Range Bar & Grille.

I have no qualms about sitting outside COVID or not. I much prefer it to the over air conditioned, dark dining rooms at most establishments. This place did a great job of keeping people separated and keeping the service level up. The dining area was well stocked with giant umbrellas and while our table was more like an outdoor booth we still had plenty of shade. It would have been nice to have a cushion under our bottoms but we understood why they had been removed.

It was a 'ladies who lunch' event so obviously we ordered a bottle of prosecco to start. The only option was Chloe, it was a little flat in flavor department, but it was cold and refreshing, and beggers can't be choosers right?!


Our food order came. A strawberry and goat cheese salad with added salmon ($13+$11), a turkey club wrap with sweet potato fries ($12) and a 'veggie sandwich' with sweet potato fries ($14). The portions were very large, in my opinion definitely enough food for two lunches. The serving of salmon was a dinner portion size but had good flavor and the salad was light, crisp and fresh. The turkey club adorned some excellent additions like avocado which are not usually seen in a club sandwich. The veggie sandwich was a portobello mushroom cap with cheese and pesto on top of a Beyond Meat patty with normal vegetable accouterments. It had a good amount of flavor, but the patty was unnecessary and made the sandwich to heavy. I would have given people the option of the mushroom cap or the patty but not both. The sweet potato fries were a big hit among all three of us. They did not appear to be frozen, prepackaged fries, and they were wide which is much more to my liking as opposed to the shoe string varieties.

All in all, I would go back here. It was a nice quiet location, the food was good and it was sold at reasonable price. And hey if you get bored of your dining companions you can always watch the peeps at the driving range smashing balls around!

Spicy Vegetable Juice

I wasn't sure I would enjoy this beverage with a hint of cayenne but it has become a great addition to my afternoon beverages. My brother in law has been making it for his breakfast based off a recipe from Dr. Gregor. The creator toted it as a metabolic booster, and let's be honest the jury is out on that, BUT it is a great way to get in extra vegetables, especially this time of year when you might have to much produce kicking around that is bound to go bad before you can roast and eat it. If you are having the girls over for brunch or cocktails this would also double as a great Bloody Mary mix :)




1/3 of a Beet
1 cup Greens (kale, spinach, arugula etc)
1 TB Apple Cider Vinegar
1/4 tsp Cayenne pepper
1/4 tsp ground Turmeric
1/2 Lemon
1 Grapefruit, peeled
2 stalks Celery
1 Carrot
2 Scallions, roots removed
2 cloves Garlic, peeled
1 cup Tomato juice, low sodium (we used Trader Joe's Garden Patch juice)

1. Toss it all in the blender whole and zap it until it liquefies!

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

CBS November Newsletter Recipe: Cinnamon Turmeric Roasted Sweet Potatoes

FEATURED RECIPE OF THE MONTH

Cinnamon Turmeric Roasted Sweet Potatoes

From One Green Planet at www.onegreenplanet.org

Ingredients & Materials Needed:

§Large bowl

§Spatula or large spoon

§Baking sheet (sprayed with cooking spray)

§3 medium-large sweet potatoes

§2 Tbsp. ground turmeric

§2 Tbsp. ground cinnamon (Ceylon or Saigon)

§2 Tbsp. dried thyme

§2-4 Tbsp. extra virgin olive oil

§Salt & pepper to taste

§

Instructions:

1)Preheat the oven to 400º F. 

2)Peel and cut the sweet potatoes into bite size pieces. Place the potatoes in the large bowl and evenly drizzle the 2-4 Tbsp. of extra virgin olive oil over all of the potatoes.

3)Next, sprinkle all of the spices over the potatoes and toss thoroughly to evenly coat with the olive oil and spices.

4)Spread the potatoes out onto the spray baking sheets. Be sure to avoid over-crowding and over-lapping of the potatoes.

Cook for 45-60 minutes, or until the potatoes start lightly browning. 

ENJOY!!!

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!!!

Rhubarb-Mango Smoothie/Protein Drink

I found this recipe in the latest edition of Food and Nutrition Magazine ( #foodnutrimag ) - it was developed by Karmon Meyer and I thought it would be great new flavor for bariatric patients' protein drinks. Add vanilla whey or soy isolate protein powder, unflavored whey isolate powder or egg white powder to make it a protein shake for post op supplementation!

1 cup unsweetened soy milk
1 cup frozen mango chunks
1 cup frozen sliced rhubarb
1/3 cup fat free, no added sugar, vanilla yogurt
1 date, pit removed, roughly chopped
1 teaspoon chia seeds
1/4 teaspoon ground ginger
1 serving of protein powder

1. Add everything to blender and blend until smooth. Add ice cubes if desired.

ENJOY!!!

CBS March Newsletter Recipe - Spicy Kale, Black Bean and Quinoa Salad

Sara's pick this month was adapted from a recipe found on
One Green Planet.

Ingredients/Tools Needed

•Medium size pot with lid (for boiling quinoa on stove)

•Large bowl (salad bowl)

•1 cup quinoa, uncooked

•6 cups chopped kale, de-stemmed

•1/2 red onion, chopped

•1 can black beans, drained and rinsed

•1 cup corn

For the spicy dressing:

•1/4 cup fresh cilantro, chopped

•1 clove garlic, minced

•1/4 cup fresh lime juice (about 2 limes)

•1/4 cup hot sauce of your choice

•1/4 cup water

•1 tsp agave nectar or low sugar maple syrup

•1/2 tsp cumin

•Sea salt & pepper, to taste

Instructions

1)In a medium sized pot, combine 2 cups of water with the 1 cup of quinoa & bring to a boil. Lower heat, cover & simmer for  about 15 minutes or until  the water is absorbed and quinoa is fluffy.

2)In a large salad bowl, add the kale and the onion.

3)Once the quinoa is done cooking, add in the black beans and corn to the pot. Mix it up well and add the quinoa mixture over the kale and mix thoroughly.

4)Prepare the dressing. Pour the dressing over the salad, mix and enjoy!

Enjoy!!!!!

CBS February Newsletter Recipe: Blueberry & Hemp Green Smoothie

Sara's recipe pick this month for the newsletter is a smoothie/protein drink. Don't be afraid to change out the fruit for a different flavored beverage! Recipe is from Lindsey Bomgren

This refreshing smoothie is completely plant-based &  features alkalizing & inflammation fighting ingredients.  If also features the super food hemp seeds.  Hemp seeds provide a good source of iron, an excellent source of magnesium & zinc and provide nearly 12 grams of protein (per 3 Tbsp. serving).  Hemp seeds are easy to incorporate into your diet and make for a  great plant-based protein alternative.    

Serves: 1

Ingredients/Materials Needed

•High speed blender

•¼ cup blueberries

      (Tip:  Try Wyman’s frozen wild blueberries!)

•½ cup spinach

•½ cup kale or 1 large kale leaf, de-stemmed & chopped

•6-8 walnuts

•½ golden pear

•1 tsp hulled (shelled) hemp seeds

§1 cup unsweetened vanilla almond milk

§optional: 1 inch chunk fresh ginger (peeled)

Instructions

1)Blend all ingredients together in a high speed blender until smooth. You can also add a couple ice cubes as desired.  Feel free to sprinkle some additional hemp seeds on top before serving.  

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 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!!!

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!

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!!

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!