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!!

High Protein (AND Vegan!) Creamy Tomato Soup

This Creamy Tomato Soup is high protein AND vegan! It was created to be an example of a puree stage food for bariatric patients but it is delicious for everyone! In the process of making this we realized it can be enjoyed hot, warm, or cold like a creamy gazpacho. 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!!

 

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 February Newsletter Recipe - Chocolate Chia Seed Pudding

Just because you missed support group, doesn't mean you should have to miss out on the recipe! Sara's pick recipe of the month from the Yummy Mummy Kitchen .

Chia seeds are a nutrient-rich food that is packed with omega 3 fatty acids, fiber, numerous vitamins and minerals such as manganese and phosphorus and even protein. In fact, just one serving (2 Tbsp.) of chia seeds contains 10 grams of dietary fiber, 6 grams of protein and provides 10% of the daily value for iron. Chia seeds can easily be added to smoothies, yogurts and hot cereals such as oatmeal. Enjoy this recipe for a healthy Valentine’s Day chocolate treat.


Serves: About 2

Ingredients & Materials Needed:
•Mason jar with lid (or other small container with lid)
•1 cup (8 oz.) unsweetened vanilla almond milk
(or other fat free/low fat milk of choice)
1.5 Tbsp. unsweetened cacao powder
3 Tbsp. chia seeds
Stevia to taste (start with about 1Tbsp.)
Optional toppings: Fresh raspberries or strawberries,
chopped walnuts, unsweetened coconut flakes or
a dollop of fat free whipped topping

Instructions:
1.Place almond milk, chia seeds, cacao and stevia to taste into a canning jar and cover with the lid. Shake until well combined or stir thoroughly with a spoon. Place in the refrigerator overnight or at least 8 hours.
2.Divide into two servings. Serve as is or top with any optional toppings listed above.

ENJOY!!!

Part II from the 10/24/17 Support Group with Sara Stiles, RD, LDN. This recipe was also taste tested at group. The turmeric-date balls can be used as part of a breakfast, snack or dessert! You could add a little ground cinnamon (I prefer Saigon Cinnamon) for extra anti-inflammatory help and for a little extra flavor.

Anti-Inflammatory Turmeric Date Balls

Adapted from www.Spinach4Breakfast.com

Makes about 8-10 balls

 

Ingredients and Equipment Needed:

§  1/3 cup walnuts

§  1/2 cup rolled/old fashioned oats

§  1 Tbsp. ground turmeric (plus extra for rolling)

§  1 cup soft pitted dates

§  Stevia to taste

§  1-2 pinches of black pepper

§  High speed blender

Instructions:

1)      In a high speed blender, add the walnuts, oats, turmeric, stevia and black pepper and blend until thoroughly broken down.

2)      Add in the dates and blend for about 5-10 seconds.  It is acceptable to see tiny chunks of the dates in the mixture.

3)      Shape and roll desired amount of the mixture into balls and roll each ball into more turmeric to evenly coat.

4)      Store in air tight container (preferably in the refrigerator).  May also be stored in the freezer as well.

Spotlight on Turmeric:

§  Contains the active compound curcumin which numerous studies have showcased it’s power in reducing inflammation. Many studies are now investigating curcumin’s effects as a potential treatment for Alzheimer’s disease.

§  Turmeric use has been associated with increased wound healing as well as helping to control psoriasis flare-ups.

§  Studies has shown the effectiveness of turmeric’s curcumin on arthritis management (including rheumatoid arthritis).

§  More natural sources for pain relief as opposed to NSAIDs or acetaminophen. 

Mango-Matcha Green Tea Smoothie

If you missed support group with Sara Stiles, RD, LDN on 10/24/17, don't fear we have the recipe and handout right here for you!! You might have missed the taste test but you can try it at home for yourself.

Mango Matcha Green Smoothie

from www.MyLifeCookbook.com   

Serves 1

Ingredients & Equipment Needed:

§  ½ avocado

§  ½ teaspoon matcha green tea powder

§  ½ cup mango (can be frozen mango chunks)

§  2 handfuls of baby spinach (or other leafy green of preference)

§  1 cup unsweetened almond milk

§  Stevia (natural calorie free sweetener) to taste

§  High speed blender

Instructions:

1)      Add all the ingredients except the avocado to a high speed blender and blend thoroughly for about 1-2 minutes.

2)      Then add the avocado and blend until creamy and smooth.   Feel free to add additional almond milk or water in small amounts if mixture is too thick.

Spotlight on Match Green Tea:

§  Rich in catechins, a type of antioxidant that can help with the body’s detoxification system as well as defend against cancer.  It is reported that one cups of matcha green tea contains as much antioxidants as 10 cups of regular

green tea.

§  Contains L-theanine, a type of non-essential amino acid found mostly in teas.  L-theanine has been shown to increased levels of dopamine and GABA in the brain which can help promote a sense of calm and even improve anxiety. 

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!!!

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!!!!!

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 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!

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!!!!

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!!

Spice Blends - West Indian Blend, Rib Blend

 West Indian Blend - great on Shrimp -  Salmon - Seabass - Chicken - Sweet potato wedges - Lamb burgers (mixed in with meat)

3 TB Curry Powder
2 TB Ground Cumin
2 TB Ground Allspice
3 TB Paprika
2 TB Ground Ginger
1 TB Cayenne Pepper (optional - I do not use it)
1 TB Ground Turmeric
2 TB Kosher Salt
2 TB Ground Black Pepper
*mix all together in a clean jar and shake up! Makes about 1 cup


Rib Blend - great on Steaks - Ribs - Beef Roasts -  Beef/Turkey burgers - On Tofu as the 'taco' seasoning if making Tofu tacos

6 TB Paprika
4 tsp Garlic Powder
4 tsp Kosher Salt
4 tsp Ground Black Pepper
2 tsp Cayenne Pepper (optional - I do not use it)
2 tsp Dried Oregano
2 tsp Dry Mustard
1 tsp Chili Powder (optional)
*mix all together in a clean jar and shake up! Makes about 3/4 cup

ENJOY!

Dressings: Blueberry-Pomegranate or Orange-Peanut

In case you missed support group this morning, here are the recipes we demonstrated. They are both from Dr. Fuhrman's Eat to Live. High in healthy fats, dairy free, vegan, and even with some protein in them, these sauces/dressings were a hit! A good blender/food processor will be a must, because all you do is dump the ingredients in there and blend until smooth! Each recipe makes 4 servings –> 4 grams protein+ folate, iron, calcium, fiber, beta-carotene

Use on vegetables, salmon, scallops, shrimp, chicken or try mixing in plain greek yogurt for a vegetable/fruit dip!

Blueberry-Pomegranate:

2 cups blueberries (frozen or fresh are fine)
½ pomegranate juice
¼ cup raw cashews
¼ cup raw sunflower seeds
4 tablespoons vinegar

Orange-Peanut:

2 oranges, peeled and seeded

¼ cup rice vinegar

1/8 cup natural peanut butter or ¼ cup unsalted peanuts

1/8 cup cashew butter or ¼ cup raw cashews

1 teaspoon low sodium soy sauce

¼ inch piece fresh ginger, peeled 

¼ clove garlic