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!

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!!!!

Healthy Foods on a Budget diagram

Hopefully this diagram I found in a journal that came to my house will help to end the endless discussions in my office over the "high cost" of healthy foods. Most bariatric patients shouldn't be eating more then 1/2-1 cup food at a time - which would cost you roughly $0.45!!!

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!