Encore Post: Cock-A-Leekie Soup

Even though St. Patrick's Day has come and gone I'd like to share with you, dear readers, this popular recipe previously published on this blog. I received several requests for this delightful soup recipe and I know if you give it a try you will understand it's popularity. Even the most grumpy pouch will be soothed by this nutrient packed soup that is full of vegetable carbohydrates and lean protein. Give it a try!

Encore Post from LivingAfterWLS Blog March 13, 2016

This week, in celebration of St. Patrick's Day, consider a refreshing and hearty soup that brings an Irish flair to your table while supporting your weight management goals after weight loss surgery. A well-made soup is a terrific remedy for carb cravings without taking us off-track in our post-WLS Protein First diet. (Protein First: Understanding and Living the First Rule of Weight Loss Surgery). The complex carbohydrates found in vegetables and fruit (celery, carrots, leeks, and prunes) and grains (barley) support our nutrition goals without adding empty calories from simple carbohydrates to our meals.

This cleverly named soup features chicken, celery, leeks, barley, and the surprise ingredient prunes for a delightful marriage of flavor and texture in one satisfying bowl.  Each 1-cup serving provides about 400 calories with 18 grams protein, 6 grams fat, 20 grams carbohydrate, and 4 grams dietary fiber.  Leeks are a beneficial digestive aid and can soothe an irritated WLS pouch. The prunes add sweetness and chewy texture to the soup for a refreshing flavor burst, don't leave them out. Preparation and cooking takes about an hour, a good option for a hearty weeknight supper.


Cock-A-Leekie Soup
Serves 6-8; 70 minutes to prepare and cook.

Ingredients:
1 (32-ounce) container chicken broth, fat free (about 4 cups)
4 cups water
2 pounds bone-in, skinless chicken thighs (about 3 cups cooked)
3 ribs celery, sliced
2 carrots, peeled and sliced
2 bay leaves
2 large leeks
1/2 cup uncooked pearl barley
1 teaspoon salt
1 teaspoon ground allspice
12 pitted prunes, chopped

Directions: In a large pot or Dutch oven combine broth, water, chicken, celery, carrots, and bay leaves; bring to a boil over high heat. Reduce heat to low; cover and simmer 30 minutes or until chicken is tender. Remove chicken to cutting board to cool.

While the chicken cooks prepare leeks by trimming and removing roots and damaged leaves and tough tops. Cut in half lengthwise, then crosswise into 3/4-inch pieces. Wash well to remove sand and debris from the growing fields that is trapped between the leaves. Add prepared leeks to the soup after you've removed the chicken. Add barley, 1 teaspoon salt, and allspice to pot; cover and cook at a low simmer for 30 minutes or until leeks and barley are tender.

Meanwhile remove the meat from the bones and cut or shred into bite-size pieces. When the leeks and barley are tender add the chicken and prunes to the soup. Simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Shortcut:
In place of raw chicken thighs use roasted or rotisserie chicken removed from the bone (about 3 cups). Place all ingredients except prunes in large pot or Dutch Oven and cook at low simmer 30-40 minutes until leeks are tender. Add prunes and simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

You do have time for soup! Try These Weeknight Soups

Weeknight Soups

Quick Fix: Dinner Tonight & Lunch Tomorrow

The experts over at Eating Well have put together a collection of soup recipes that are easy to prepare on hectic weeknights. With their permission we are sharing two recipes here. Be sure to look at the full selection of yummy warm soup here: 30 Minute Soup Recipes

"Our 30 minute soup recipes are a great way to put a healthy dinner on the table fast. Many of these healthy soup recipes use staples in your pantry. If you have leftovers, freeze them for an easy meal the next time you have a hankering for soup. Try our Ravioli & Vegetable Soup for a comforting meal that won't leave you hungry or our Chicken & White Bean Soup (below) for a hearty soup full of lean protein and fiber!"

Chicken & White Bean Soup

Rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Makes 6 servings, 1 1/2 cups each | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients:
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 (14-ounce) cans reduced-sodium chicken broth
2 cups water
1 (15-ounce) can cannellini beans, rinsed
1 (2-pound) roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Preparation:
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Nutrition

Per serving : 172 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 54 mg Cholesterol; 10 g Carbohydrates; 24 g Protein; 3 g Fiber; 350 mg Sodium; 389 mg Potassium

Chicken & Spinach Soup with Fresh Pesto

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients-boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.

5 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients:
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 (15-ounce) can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)

Preparation:
Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.

With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.

Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

Nutrition:
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium.  Nutrition Bonus: Vitamin A (110% daily value), Folate & Vitamin C (20% dv).

Pie Preparedness: What to know before you take a slice

By Kaye Bailey

We all know we shouldn't reach for the holiday pie after Weight Loss Surgery (WLS) - it's against the rules and the potential to make us sick is very high. If that's not enough to motivate restraint how about considering the nutrient analysis of some favorite American pies. Take a look and see if it is really worth it to taste that full-fat, full-sugar dessert:

(Based on a 1/8 slice of the pie)
Pumpkin Pie: 461 calories, 21 grams fat, 9 grams protein and 60 grams carbs

Pecan Pie: 436 calories, 17.2 grams fat, 3 grams protein and 67 grams carbs.

Apple, Blueberry or Cherry: 340 Calories, 16 grams fat, 3 grams protein, 46 grams carbs.

Coconut Cream Pie: 485 Calories, 25 grams fat, 6 grams protein, 48 grams carbs.

Chocolate Cream Pie: 401 calories, 21 grams fat, 6 grams protein, 50 grams carbs.

Top that slice o'pie with real whipped cream - add another 104 calories, 11 grams fat, 41 grams cholesterol and a gram each of protein and carbs.

I'm laying down my pie fork right now! It's just not worth a taste of pie to risk being sick, uncomfortable or worse weight gain. (I know - you can't gain weight with one taste of pie - but I have never been able to restrain myself to one taste. What about you?)

LivingAfterWLS Recipe Collection: Desserts

Still don't want to go without pie this holiday season? Here are two sugarless and relatively safe dessert recipes for celebrating LivingAfterWLS style. Indulge with caution - though they do not contain sugar they are sweetened with artificial sweetener and contain high amounts of fat, calories and carbs.

Pumpkin Pie
Ingredients:
Pastry for single-crust 9-inch pie
1 can (16 ounces) pumpkin
1 can (12 ounces) evaporated skim milk
3 eggs
5-1/2 teaspoons Equal® for Recipes
 or 18 packets Equal® sweetener
 or 3/4 cup Equal® Spoonful(TM)
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves

Instructions:
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease into pan; trim and flute edge.

Beat pumpkin, evaporated milk and eggs in medium bowl; beat in remaining ingredients. Pour into pastry shell. Bake in preheated 425°F oven 15 minutes; reduce heat to 350°F and bake until knife inserted near center comes out clean, about 40 minutes. Cool on wire rack.

Nutrition (1/8 slice of pie): 175 calories; 8 grams protein; 22 grams carbs; 7 grams fat


Chocolate Cream Pie
 Ingredients:
Pastry for single-crust 9-inch pie
1/3 cup cornstarch
1/4 to 1/3 cup European or Dutch-process cocoa
10-3/4 teaspoons Equal® for Recipes
or 36 packets Equal® sweetener
or 1-1/2 cups Equal® Spoonful(TM)
1/8 teaspoon salt
3 cups skim milk
2 eggs
2 egg whites
1 teaspoon vanilla
8 tablespoons thawed frozen light whipped topping

Equal® sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:
Roll pastry on lightly floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425oF oven until crust is browned, 10 to 15 minutes. Cool on wire rack.

Combine cornstarch, cocoa, Equal® and salt in medium saucepan; stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil until thickened, about 1 minute.

Beat eggs and egg whites in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat; stir in vanilla.

Spread hot filling in baked crust; refrigerate until chilled and set, about 6 hours. Cut into wedges and place on serving plates; garnish each serving with dollop of whipped topping, if desired.

Nutrition (1/8 slice of pie): 188 calories; 7 grams protein; 25 grams carbs; 7 grams fat.


Kaye Bailey © 2005 - All Rights Reserved

Pumpkin Soup: Explore the Possibilities

Featured recipe from Cooking with Kaye

Cooking with Kaye: Pumpkin Lovin' Recipes

 

Libby's Best Creamy Pumpkin  Soup 

Vitamin Rich and Delicious
Shared with permission from Very Best Baking by Nestle.

"Creamy Pumpkin Soup makes a great first course for a Thanksgiving meal or fall and winter entertaining." Pumpkin is rich in vitamin A and a single serving of this soup provide 220% of the Recommended Daily Value.

Ingredients

1/4 cup (1/2 stick) butter or margarine

1 small onion, chopped

1 clove garlic, finely chopped

2 teaspoons packed brown sugar

1 can (14 1/2 fluid ounces) chicken broth

1/2 cup water

1/2 teaspoon salt (optional)

1/4 teaspoon ground black pepper

1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin

1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk

1/8 teaspoon ground cinnamon

Directions
Melt butter in large saucepan over medium heat. Add onion, garlic and sugar; cook for 1 to 2 minutes or until soft. Add broth, water, salt and pepper; bring to a boil, stirring occasionally. Reduce heat to low; cook, stirring occasionally, for 15 minutes. Stir in pumpkin, evaporated milk and cinnamon. Cook, stirring occasionally, for 5 minutes. Remove from heat. Transfer mixture to food processor or blender (in batches, if necessary); process until smooth. Alternatively, use an immersion blender to puree mixture. Return to saucepan. Serve warm.

Nutrition: Recipe serves five. Per Serving: 230 calories, 7 grams protein, 15 grams fat (10 grams saturated) 17 grams carbohydrate, 4 grams dietary fiber.


Stir-in Ideas:  
For variety try these yummy stir-in alternatives to the basic creamy soup recipe: 

 

Chicken-Pumpkin Soup

Add 2 cups cooked shredded chicken to soup for last 5 minutes of cooking. Rotisserie chicken works wonderfully in this soup to boost the protein value. 

Tex-Mex Vegetarian Pumpkin Soup

Add 1 can black beans, rinsed and drained; 1 (14.5-ounce) can southwestern style diced tomatoes; 1 cup shredded Cheddar cheese; 6 green onions, chopped, 1/2 cup sour cream. Add the beans and tomatoes at the same time you add the broth. Cook and stir as directed. Do not process with blender, keep the texture chunky. Ladle soup into bowls, top with cheese, green onions, and sour cream.

Bacon-Pumpkin Soup

Begin by cooking 1/2 pound of chopped bacon, 1 chopped yellow onion, and one clove minced garlic in soup pot over medium-high heat. When bacon is cooked and onions translucent remove 1/4 cup and set aside for garnish. Omit butter and proceed with recipe as directed. Serve warm, garnish with shredded cheddar or diced fresh tomatoes.

Apple-Pumpkin Soup

To add sweetness add 1/3 to ½ cup apple juice to the soup mixture. Or add one small chopped apple to mixture for sweetness and extra fiber. Remove from heat and stir-in ½ cup low-fat cream cheese or Ricotta cheese. Delicious!

Honey-Mustard Pumpkin Soup

Using the Basic Pumpkin Soup recipe omit the Splenda and crushed red pepper. Add 2 tablespoons honey and 1 tablespoon of prepared mustard. Taste for flavor and adjust accordingly.

Mushroom Pumpkin Soup

In 1 2-quart saucepot sauté ½ cup of chopped yellow onion and 8 ounces sliced mushrooms. Salt & pepper to taste. When vegetables are tender add the Basic Pumpkin Soup ingredients. Bring mixture to a low simmer and heat five minutes. Taste and season with ground nutmeg and Splenda.


More recipes to enjoy: Cooking with Kaye Pumpkin Lovin'

Contest Winner! Splenda Sweetened Pumpkin Bars

Chocolate Chip Pumpkin Bars 

This is a recipe contest winner with a 4+ star rating at Splenda Brand. com found here: Chocolate Chip Pumpkin Bars. Pumpkin is a rich source of vitamin C and beta carotene. These came together quite quickly and had nice plate appeal -- and no leftovers!

Ingredients:
1 1/3 cups flour
1/4 cup SPLENDA® Brown Sugar Blend
1/2 cup SPLENDA® Sugar Blend, divided
1 cup old-fashioned oats
1/2 cup chopped walnuts or pecans
3/4 cup light margarine
1 package (8-ounce) container fat free cream cheese
3 eggs
1 (15 ounce) can pumpkin
1 tablespoon pumpkin pie spice
1 cup mini chocolate chips

Directions
Preheat oven to 350 degrees F. Line a 13X9x2-inch pan with foil and spray with a non-stick cooking spray. Set aside.

Combine flour, SPLENDA® Brown Sugar Blend, half of the SPLENDA® Sugar Blend For Baking, oats and walnuts. Cut in the margarine with a fork until the mixture is crumbly. Press all but one cup of the crust mixture into the bottom of the prepared pan.

Bake for 15 minutes. Allow to cool.

Beat cream cheese, eggs, the remaining half of the SPLENDA® Sugar Blend For Baking, the pumpkin and the pumpkin pie spice until it is well blended.

Pour the cream cheese mixture over the pre-baked crust and sprinkle with the 1 cup of remaining crust and the chocolate chips.

Bake for 25 minutes or until set. Lift from pan to cool. Cut into 24 bars. Serves 24: 1 bar each. Per serving: 150 calories, 4g protein, 5g fat, 21g carbohydrate, 12g sugar.

In Season Now: Cantaloupe & Melons

Oh how I adore melon season!

 Many gastric bypass patients report melon to be one of the easiest of fruits to enjoy after surgery. Melons are generally low in natural sugar, ripe on flavor and easily digestible. They are rich in Vitamin C, Vitamin A, Potassium, Vitamin B6, folate and dietary fiber.

How to Select and Store

The key to purchasing a quality melon is to find one that is ripe. If you tap the melon with the palm of your hand and hear a hollow sound, the melon has passed is ripe. Choose a melon that seems heavy for its size, and one that does not have bruises or overly soft spots.

Melons & Food Borne Illness

Because of heightened sensitivity to foods and food borne illness gastric bypass patients must exercise extreme food safety precautions. Follow these simple guidelines to help keep your fruit fresh as well as safe.

When you buy cut melons, be sure they have been buried in ice or displayed in a refrigerated case, not just displayed on top of ice. Uncut melon does not need to be refrigerated.

Before cutting, the outer surface of the melon should be washed with drinking water to remove surface dirt.

Hands and all equipment and utensils (cutting boards, knives, etc.) need to be washed thoroughly with hot soapy water, and rinsed.

Cut melons must be refrigerated at 41º F or below.

Cut melons may be served without refrigeration for a maximum of 4 hours (such as at a brunch, picnic, or buffet). At the end of that time, any leftover melon must be thrown away.

A Few Quick Serving Ideas:

Add some sparkling water to fresh squeezed cantaloupe juice for a delightfully refreshing drink in the warm months of the year.

In a blender or food processor, purée cantaloupe and peeled soft peaches to make delicious cold soup. Add lemon juice and sweetener (sparingly) to taste.

Top cantaloupe slices with yogurt, and chopped mint.

Slice melons in half horizontally, scoop out seeds and use each half as a basket in which to serve fruit salad.