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!!!

My Turn on the LifeSpan Health Blog

What's the Real Value of 'Cheat Days'

https://www.lifespan.org/news-events/lifespan-blog/what%E2%80%99s-real-value-%E2%80%98cheat-days%E2%80%99 

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!!!

Buyer Beware - Ingredients' Flaws

I was excited to see KIND bars in the Delta airplane snack basket on a flight from BOS->DTW the other day. I grabbed one, and to pass the time started to read the label and ingredients. The front of the package boasts '5 SUPER GRAINS - Oats, Millet, Quinoa, Amaranth, Buckwheat' which seems very appealing from a nutrition standpoint. However, when I flipped the package over and noticed there were 4 different types of added sugars - Tapioca syrup, cane syrup, honey, and brown rice syrup, I realized this was just another candy bar disguised as 'good for you'. Buyer ALWAYS beware - the ingredients are the most important part of a label *ALWAYS* check them first before making a purchase!!!

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!