The following recipes are shared from SparkRecipes.
Carrot & Cranberry Salad
Minutes to Prepare: 10
Number of Servings: 4
Ingredients
- 1/4 cup dried cranberries, soaked in hot water for 10 minutes to plump
- 10 ounce package shredded carrots (about 4 cups)
- 2 navel oranges, zested, peeled and fruit
segments removed. - 2 teaspoons ginger, grated
- 3 tablespoons white wine vinegar
NOTE: use jarred ginger to save time
Directions
Instead of adding a sugary dressing, I chose sweet oranges for the base and a garnish of dried cranberries. This salad is better if prepared early in the morning or the night before. As it sits, the carrots soak up the dressing and added ginger. It gives the kids something to help with for Thanksgiving dinner.
Bring dried fruit back to life when using it in recipes. Chefs call it maceration. Simply place the dried fruit in a bowl and cover with hot water. Allow the fruit to soften in the water for 10 minutes. Drain the liquid and proceed with recipe.
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Combine all ingredients in a large mixing bowl. Cover and refrigerate for at least an hour. Stir before serving.
Serves 4: one cup per serving
Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1824525
Low Fat Pumpkin Pie
Minutes to Prepare: 15
Minutes to Cook: 50
Number of Servings: 8
Ingredients
- 1 (15-ounce) can pumpkin (about 2 cups)
- 1 (14-ounce) can fat free sweetened condensed milk
- 8 egg whites
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1 (9-inch) unbaked pie crust (choose low fat/lower calorie if u want, the nutrition above is full fat pie crust, if u get low fat/calorie, just lower it!)
Directions
- Preheat oven to 425F.
- Whisk pumpkin,condensed milk, egg whites, spices and salt in medium bowl until smooth.
- Pour into crust. Bake 15 minutes.
- Reduce oven temperature to 350F and continue baking 35 to 40 minutes or until knife inserted 1 inch from crust comes out clean. Cool. Garnish as desired. Store leftovers covered in refrigerator. (You may have enough to make 2 pies!)
Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=209736
Bariatric friendly “Galabki”
Minutes to Prepare: 60
Minutes to Cook: 45
Number of Servings: 15
Ingredients
- 1 large head of cabbage
- 2 teaspoons canola oil
- 1/2 cup onion, finely chopped
- 1 1/2 pounds extra lean ground beef (sirloin)
- 1/2 pound lean ground pork
- 1 1/2 cups MINUTE® Brown Rice, Instant, Whole Grain (Kraft), cooked according to package directions OR 2 cups cooked long-grain brown rice (nutrients are comparable)
- 1 large egg, beaten
- 1 1/2 teaspoons Kosher salt (or to taste)
- 3/4 teaspoon ground black pepper (or to taste)
- 2 cans CAMPBELLS® condensed tomato soup, red label (10.75 oz cans)
- 2 1/2 cups water
Directions
1. Core cabbage to get rid of tough center.
2. Place cabbage in a large pot of rapidly boiling water with the cored end down. Cover and cook 5-8 minutes until soft enough to pull off leaves. Repeat until all large leaves are removed. (Note: I have not tried this, but I’m told that you can also place the cored head of cabbage in a microwave safe dish with 1/2 inch of water and microwave until the large leaves are softened, repeating as necessary.)
3. Shave some of the tough part from the thick vein on the middle of each cabbage leaf so that the leaf will roll easily.
4. Saute onion in oil until transparent.
5. Cook brown rice according to package directions.
6. In a large bowl, mix meat, onion, rice, egg, salt and pepper. (You may want to cook a small amount of this mixture to see if it is seasoned to your taste.)
7. Divide the meat mixture into 15 equal portions. (Mine are usually about 3 oz each.)
8. Place one of the meat mixture portions onto the inside of a cabbage leaf. I find it best to put the meat mixture at the bottom of the leaf and tuck in the sides while rolling to the top of the leaf.
9. Put the rack into a 4 quart pressure cooker. Chop the remaining cabbage and put it in the bottom. Loosely layer the cabbage rolls, seam side down.
10. In a medium-sized bowl, combine the two cans of tomato soup with the water, stir until smooth, then pour over the cabbage rolls making sure enough of the tomato mixture gets down through the layers to flavor all the cabbage rolls. Place any remaining cabbage leaves on top.
11. Place lid on top of pressure cooker and cook over high heat until weight begins to rock gently. (if your pressure cooker has different pounds of pressure, it should be set on 15.)
12. Reduce heat just enough that the weight continue to gently rock with the escaping steam. Cook for 25 minutes.
13. Remove from heat and let the pressure drop naturally, about 7 to 10 minutes.
Makes 15 cabbage rolls. These are even better the next day or they can be frozen and enjoyed at a later date.
Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=509399
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Power of Protein
Pump Up Your Protein Intake
Why is protein such an important nutrient?
- Maintains and replaces tissues in your body
- Organs, muscles and many hormones are made up of protein
- Needed to make hemoglobin, which carries oxygen to your body
- Manufactures antibodies to fight infection and improve your immune system
- An energy source
What is high quality protein?
High quality protein is found in animal products (lean beef, pork, fish and poultry), low fat dairy, and eggs. High quality protein helps you to feel fuller longer and stay energized. Eating protein rich foods may help prevent snacking between meals. Research indicates that high-quality protein may help build muscle strength and prevent muscle loss.
What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available. Whey protein is a very easy to digest protein. It enters the body quickly to provide the important essential amino acids needed to nourish muscles and other body tissues. Consuming protein, especially whey protein after exercise is a great way to get the most benefits from exercise. Consuming a serving of whey protein along with a carbohydrates helps to promote the movement of protein in your bloodstream into your muscles as well. After your exercise routine try having a protein shake mixed with 100% whey powder, 8 ounces of skim milk and 1/4 cup berries.
Why is consuming protein so important after bariatric surgery?
The goal is to get 60-80 grams of high quality protein daily. Not consuming enough protein could lead to hair loss, muscle loss and poor skin tone. Always eat protein rich foods first at the meal. Each ounce of meat has 7 grams of protein. Whey protein isolate supplements are also an excellent source of protein and post surgery they are easier to digest and be more. An excellent source of protein and post surgery they are easier to digest and be more readily absorbed by the body
To increase protein intake, try these tips
- Mix in one scoop of vanilla whey protein powder into your oatmeal. This will add approximately 20 additional grams of protein to start off your day
- Blend up a smoothie using one scoop of protein powder, 1/4 cup of berries, and one cup each of milk and ice
- Add in one-half scoop of vanilla or chocolate protein powder into your morning coffee. Mix well for a creamy morning protein coffee (let hot liquids sit for 5 minutes before adding protein powder)
- 1 cup low-fat Greek Yogurt with nuts or mix in 2 tsp. ground flax seed and unflavored 100% whey protein powder
- Add legumes such as chickpeas to your diet. Adding legumes to your salad helps increase the protein content
- Pair a mixed green salad with a fruity whey protein drink. Several companies, such as Isopure, make excellent and great tasting alternatives to the typical milky whey protein beverages
- Stir in a scoop of plain powder into yogurt for a delicious cool dessert
- Throw a whey protein bar and a piece of fruit in to your bag. This protein and carbohydrate combination will hold you through to your next meal and give you an added boost of 12 to 20 grams of protein, depending on the bar
- Add plain protein powder to warm soup. Note: Do not add whey protein prior to cooking, as this may denature the proteins
- Stir plain powder into your favorite pasta sauce, like Alfredo or spaghetti sauce, after cooking
It’s important to know that one single scoop of protein powder generally contains about 20 grams of protein. One scoop per day may be enough to meet your requirements.
Nutritional Tips
Get started on the road to better portion control!
Pay attention when you eat. It’s easy to overdo it when you’re unconscious of how much you’re taking in. Don’t mindlessly eat in front of the television, computer, or in the car. Before you know it, you may have eaten a whole bag of chips or cookies.
Focus on eating your protein first, produce second, and save your starchy foods for last.
There is room for all kinds of foods in a healthy diet, it is just important to remain mindful and intuitive during the eating process.
Eat less and savor more. There’s no reason to make some foods completely off limits. For example, if you crave chocolate, your new eating plan may not last long if you forbid yourself from eating it. A forbidden food may turn into one you binge on. Try just a small taste every day if it keeps you on track.
Don’t worry about wasting food. Contrary to what you may have heard from your mother while growing up, it’s okay to leave some food on your plate. Some experts even say that leaving a small amount of food on your plate is symbolic of having control over your food.
Eat three meals a day. This will keep your blood sugar and mood more stable. That will prevent “lows” that might lead you to turn to food and bingeing due to excessive hunger from skipping meals.
Develop a taste for lower-calorie, lower-fat foods. Eat as much as you want of most vegetables, as long as they aren’t fried, creamed or smothered in butter. It may take a few weeks for your taste buds to become accustomed to less fat in your diet, but after a few weeks higher fat foods will taste too greasy.
Don’t be afraid of eating meat. Lean meat contains lots of healthy nutrients. Just take small helpings, trim the fat, and don’t have it at every meal.
Set Yourself Up For Success! Goal Setting
Consider this conversation from the fairytale Alice in Wonderland:
Alice: “Which way should I go?”
Cat: “That depends on where you are going.”
Alice: “I don’t know where I am going.”
Cat: “Then it doesn’t matter which way you go.”
– Lewis Carroll, 1872, Through the Looking Glass
The first step in any journey – including your journey to better health – starts with a clear vision of the end in mind. How or where do you want to be and when? Without a specific goal, one tends to coast along without any real intent. Only with a well-defined goal in mind can you begin to plan out the steps it will take to get there.
So what’s the best way to set a goal? Use the ‘SMART’ format!
Specific, Measurable, Attainable, Realistic, and Timely
Specific:
A specific goal has a much greater chance of being accomplished than a general goal because it provides enough detail that there is no indecision as to exactly what you need to do. A general goal might be, “Increase consumption of vegetables.” Whereas a specific goal would be, “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week.”
Measurable:
A goal should have measurable progress, so you can see the change as it occurs. A measurable goal has an outcome that can be assessed on a sliding scale (1-10), as a hit or miss, or as a success or failure. “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week” is measurable because you can measure if one serving of vegetables was consumed at one meal on at least 3 days during the week.
Attainable:
An attainable goal has an outcome that is realistic given your current social, economic, or cultural resources and time available. If your goal is not possible based on your current situation, it is not an attainable goal. Is the example “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week” possible based on your food budget or time available for preparation? If not, you might want to redefine the goal.
Realistic:
Dream big, but start small! Start with a small goal so you can experience the excitement of achieving it and keep going. While you may want to initially say you’ll add one serving of vegetables to one meal every single day of the week, it is more realistic to gradually increase the intensity of the goal as time goes on.
Timely:
Set a timeframe for the goal: whether it’s next week, one month, or three months from now. Setting an end point for the goal gives you a clear target to aim for. In the example, “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week,” the time frame is clearly defined.
