9 Treats the No Snacking Rule is Okay With!

With January nearing the end and our study of the Four Rules concluding as the topic of the month I'd like to address the idea of **BREAKING** the rules. In the true confessions of weight loss surgery post-ops it is Rule #2 - No Snacking that is usually the first one to be broken after our early post-surgery compliance. We live in a snacking world and this one is hard to keep. Here's a refresher from the 5 Day Pouch Test describing Rule #2:

"Rule #2: No Snacking. Patients are discouraged from snacking which may impede weight loss and lead to weight gain. Specifically, patients are forbidden to partake of traditional processed carbohydrate snacks, such as chips, crackers, baked goods, and sweets. Patients who return to snacking on empty calorie non-nutritional food defeat the restrictive nature of the surgery and weight gain results.  It is seemingly contradictory that the 5DPT allows snacking. High protein snacks are allowed because they keep the metabolism active, they satiate hunger, and they help relieve the symptoms of carbohydrate withdrawal."
Kaye Bailey ~ 5 Day Pouch Test Express Study Guide page 12.

Pumpkin Pie Cheesecake Parfait

In a perfect world we all make a weekly menu, do the shopping and preparation, and stick to our plan like NASA scientists. Then there are the rest of us! Sometimes my best effort is to plan the next meal and even getting that done is a chore. But on my best days, if nothing else, I plan a meal (or an appropriate snack) that I can look forward to when thoughts of food sneak uninvited into my day.

For example in the summer when our raspberry bushes are heavy with berries I looked forward to an afternoon snack of raspberries and vanilla Greek yogurt. In knowing this was on my plate that day I avoided feelings of tedium or deprivation that so often come when maintaining a dietary program. The anticipation of the berries and creamy yogurt served to deflect other temptations.

Ready Reference:  Dietary Protein: Quick List and Recipe Links

So much of our food psychology is looking forward to a meal or treat in association with an occasion. By providing a meal or treat to look forward to we acknowledge that core human desire to anticipate sustenance beyond the act of taking in nutrition. We provide opportunity to feed the psyche and soul as well as the biological necessity for nutrition. When I was obese I spent a great deal of time daydreaming about the next delicious meal or morsel I would eat. Now, with the help of weight loss surgery, I can still daydream about the next delicious food I'll eat but I must be more mindful  of my choices so that they support the health goals to which I am committed in order to keep my obesity in remission. It is a matter or re-allocating those basic human behaviors in a manner that supports our greater goals. And by starting each day with a plan for one meal --one moment of reward and enjoyment-- we can easily harness those behaviors to benefit our health rather than contribute to our illness (obesity). Here are a few of my favorite look-forward-to morsels:

• Fruit and/or berries with dairy protein (yogurt, cheese, cottage cheese)
• Ready-to-eat shrimp and cocktail sauce
• Pickles with Cheddar cheese
• Avocado with chopped hard-cooked egg and diced tomato. Add salad greens or seasonal vegetables for a full meal. Article: The Avocado Advantage
• Turkey Roll-ups (Layer two turkey slices, smear with cream cheese and jelly, roll-up and refrigerate for a wonderful handy snack! Delicious beyond compare!)
• Cooking with Kaye favorite recipe: Light Fresh Turkey Salad
• Protein Pudding (Whisk together 1 package sugar-free instant pudding with 1 can ready-to-drink protein drink. Chill and enjoy. Use serving size recommendations on pudding mix).
• Seasonal Favorite: Heart Healthy Pumpkin Spice Protein Treats with our popular Pumpkin Spice Protein Mix. Link for our Newsletter and Recipes.
• Warm herbal tea or chilled ice tea infused with lemon, berries, fruit, herbs or other seasonal flavor boosters. Try this: Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

Further Reading: Evening Munchies: Slider Food Territory

Seasoned Summer Squash & Tomatoes with Cheese

If you are rolling in an abundance of summer squash and vine ripe tomatoes count yourself lucky! And give this recipe a try. Simple squash and tomatoes are perfect lightly grilled and topped with cheese. Make a big batch and serve up seconds without guilt, this is a taste good feels good bite of summer. Reach for this tasty treat when the carb cravings come calling.


 

 Seasoned Summer Squash & Tomatoes with Cheese

 Ingredients
1 pound yellow summer squash or zucchini
3-4 large vine ripe tomatoes
1 teaspoon olive oil
1 tablespoon Mexican seasoning blend
2 tablespoons crumbled goat cheese or shredded Monterey Jack cheese

Directions:
Wash squash. Trim ends from squash; cut squash in half lengthwise. In a medium bowl combine squash and oil; toss gently to coat. Wash tomatoes, remove blossom ends and slice 1/2-inch thick.

Place squash, cut sides down, on the greased rack of an uncovered grill directly over medium heat. Grill tomato slices until juices release. Layer squash and tomatoes on a serving plate.  Sprinkle with Mexican Seasoning blend and cheese. Serve warm.

Per serving (1/4 of recipe): 54 calories; 2 grams protein, 5 grams carbohydrate and 4 grams fat (1 saturated).

Recipe: Roasted Carrot Hummus

Hello Everyone and Happy Monday! In a conversation carried forward from last week on my Facebook feed,  hummus was the topic of discussion. The conversation is on my Facebook feed.  The topic of carbs is a constant conversation in the weight loss surgery community. We covered it in detail in a 2011 Cooking with Kaye newsletter that has now become a reader favorite. You can view this newsletter, Never Count Carbs Again, in our archive: Link Here

Here is a hummus recipe you may like to try, from our Cooking with Kaye archive:

Roasted Carrot Hummus
I'm not a fan of regular hummus but I came across this recipe and made it using left-over oven roasted carrots. Used as a dip for vegetables or low-carb crackers this hummus is mellow and sweetly delicious. Try it with your next veggie tray and enjoy!

Ingredients:
1 cup oven roasted carrots
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1/4 cup tahini (sesame seed paste)
2 tablespoons lemon juice
1 teaspoon bottled minced garlic
1/2 teaspoon ground cumin
1/4 teaspoon salt
fresh parsley for garnish

Directions:
In a food processor bowl combine roasted carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until smooth. Transfer to a serving bowl, garnish with parsley and serve with fresh vegetable dippers and low-carb crackers. Per tablespoon of hummus: 30 calories, 1g protein, 4g carbohydrate, 1g dietary fiber 1g fat, 62mg sodium.

Link to the newsletter -- a LivingAfterWLS favorite --
http://archive.constantcontact.com/fs008/1101189349792/archive/1104808709925.html

Lemon Ginger Iced Tea - Comfort That Tiny Tummy

Perhaps you, like me, enjoyed the July 4th food and festivities more than your little tummy pouch could appreciate and you've got a tummy ache or grumpy pouch. It happens this time of year when picnic tables are filled with rich foods, spicy sauces, and seasonal abundance. If you are still feeling blue from the red-white-blue revelry give this simple tea recipe a try and baby that tender pouch. I'm icing-up my glass right now. Cheers!

Lemon Ginger Iced Tea!

There is a certain clean feeling that comes from drinking tea - I think if you are not already including green tea in your healthy weight management plan that once you do, you'll be hooked. Give it a try! Herbal tea counts towards water intake and provides many health benefits.

Ingredients:
2 cups water
1 teaspoon ground ginger
2 teaspoons grated lemon peel
6 green tea bags
juice of 1 lemon
low-calorie sweetener of choice, to taste

Directions: Add water, ground ginger, and lemon peel to medium saucepan and bring to boil over medium heat. Reduce heat to where it sustains a gentle boil and cook for about 7-8 minutes. Remove from heat and add the green tea bags. Steep this tea mixture for 10 minutes, stirring or dunking the bags often.
Remove tea bags and stir lemon juice into the tea liquid. Cover and refrigerator for up to 1 to 2 weeks.To make a cup of iced tea, pour 1/4 cup of the concentrated tea mixture into a tall glass and stir in 3/4 cup of cold water, add sweetener as desired.  Add ice cubes and enjoy!

More recipes:
 Day 6 - Beyond 5 Day Pouch Test

Pumpkin Shrimp Soup

Kelly at Facebook asked for a reprint of this recipe - since I'm doing the 5DPT starting today I was glad to be reminded of another great soup. Hope you enjoy!

Pumpkin Shrimp Soup - Another 5DPT Great!

Day 1 & 2 Liquids
The Low-Carb Pumpkin & Sausage Soup recipe is a favorite of seasoned 5 Day Pouch Testers. (Page 69 of the 5DPT Owner's Manual or online here: 5DPT Recipes). Recently I came across another pumpkin soup recipe that showed great promise: but first I needed to calculate the nutritionals and give it the family taste test. It is smooth as silk and delicious. The numbers are great too, being much lower in fat than the sausage recipe. Shrimp and whole milk provide protein while the pumpkin and other vegetables provide complex carbohydrates to keep the Carb Monster away. Give this refreshing change a try and I promise it will be part of your Day 6 menu rotation in the cold months to come! Enjoy!

Ingredients:
2 tablespoons unsalted butter
2 medium onions, sliced
2 medium carrots, sliced
2 medium garlic cloves, minced
1 teaspoon Old Bay Seafood Seasoning
1 (14-ounce) can fat free reduced sodium chicken broth
1 (15-ounce) can pumpkin puree, no added salt
1 cup whole milk
8 ounces cooked shrimp, peeled and deveined (if frozen, thawed)*
freshly grated nutmeg for garnish, optional

Over medium-high heat in a large soup pot, melt butter and cook the onions, carrots, and garlic, covered until tender, about 10-12 minutes, stirring occasionally. Stir in the Old Bay Seafood Seasoning and 1/2 cup of the chicken broth. Working in batches puree the cooked vegetables in a blender or food processor following safety guidelines for processing hot food (see article below). Return vegetable puree to cooking pot. (Alternatively, use an immersion blender to puree the soup).

To vegetable puree add the remaining broth, pumpkin puree, milk and thawed drained shrimp. Heat gently to a low simmer, not boiling, and allow to cook 5 minutes until soup thickens slightly and is warm throughout. Serve immediately in measured 1 cup portions. Garnish each serving with a sprinkle of freshly grated nutmeg.

Serves 4. Per 1 cup serving: 245 calories, 19g protein, 23g carbohydrate, 6g dietary fiber, 5g fat.

For leftovers reheat in the microwave on low to avoid overcooking the shrimp.

*Canned shrimp, crabmeat, or salmon would work equally well in place of the frozen shrimp if necessary. Just make sure you have 8-ounces of seafood after draining the liquid.

Visit the LivingAfterWLS Neighborhood for more WLS Recipes

Salmon with Mango and Peach Salsa

From The Diabetes And Heart Healthy Cookbook

Serves 4; 3 ounces fish and 2 tablespoons salsa per serving

Ingredients
Vegetable oil spray

Salsa
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in
extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or
1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin

Salmon
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)

Directions
Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.

In a medium bowl, stir together the salsa ingredients.

Rinse the fish and pat dry with paper towels. Season with the salt and pepper.

Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.

Nutrition Analysis (per serving)
Calories 304; Calories from Fat 112; Total Fat 12 g; Saturated Fat 2.2 g; Polyunsaturated Fat 2.8 g; Monounsaturated Fat 6.0 g; Cholesterol 96 mg; Sodium 222 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 13 g; Protein 31 g

Dietary Exchange
4 lean meat; 1 fruit

The Diabetes And Heart Healthy Cookbook

This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

More heart healthy fish recipes in the LivingAfterWLS Kitchen

Healthy Carbs - We can have those, right?

Hello Neighbors!

One of the things that I struggle with, and many of you as well, is including healthy carbs as part of our post-surgical weight loss diet. We know we need to eat Protein First and saving room for that crisp delicious salad is a tough task. So what role do healthy carbs play in our diet?

LivingAfterWLS Salad Recipes

Salads are a popular meal both at home and at restaurants. We need to aim for 2 ounces of protein
(minimum) which provides 14grams of protein. We can get that from beans, poultry and cheese. To that we should add fresh, non-starch vegetables such as cucumbers, radishes, peppers, and broccoli. Unsweetened fresh fruit such as berries or melon will keep your glycemic impact down yet provide only 60 calories and about 15 grams of carbohydrate and dietary fiber.

This protein and carbohydrate needs to be consumed with some healthy fat (monounsaturated) that will help the body absorb nutrients. You can get healthy fat from an olive oil vinaigrette dressing (served on the side, of course) or a small serving of fresh diced avocado. Remember to follow the 2B/1B rhythm (2 Bites Protein, 1 Bite Carbohydrate) and chew chew chew. Stop at the first sign of fullness and ask for a to-go box.

Many who have undergone weight loss surgery have indications of Type II diabetes. In the paragraph below registered nutritionist Beck Abel from DiabeticLivingOnline explains why ALL carbs must be counted:

Myth: Eating healthful carbs will control blood glucose

"Fact: All carbs matter, says Becky Abel, R.N., CDE, director of the diabetes self-management center for the LHC Group in Lafayette, Louisiana. One of Abel's patients with high blood glucose was shocked to learn that her daily tropical fruit smoothie packed 126 grams of carbohydrates -- eight carb servings! Sure, it was made with healthful fruit, but good-for-you ingredients don"t negate the carbs. Healthful trail mix, whole grain cereals, and sweet potatoes supply nutrients, but they're packed with carbs, too, and your body is aware of every one. In a curious moment, I weighed some apples and oranges. Most had 25 to 30 grams of carbs, equaling two servings of fruit, not one. Yikes! So I started buying bagged fruits, which are often smaller. Weighing and measuring portions really helps. With practice, you'll get better at knowing what a serving looks like. The moral of this story: Count the carbs -- all the carbs."

Protein Quickies: Recipes for Real Life

In today’s You Have Arrived Newsletter (subscribe here) we presented five “Protein Quickies: Recipes for Real Life.” The recipes are so terrific, all taken from Women’s Health Magazine, that I’m sharing three more recipes here in the LivingAfterWLS Blog. They are all protein dense with a reasonable serving of nutritious complex carbohydrates. Enjoy!

Chicken Braised in Soy Sauce and Lemon
Brown bone-in chicken pieces in a few tablespoons of olive oil. Remove from pan. In same pan, stir in some chopped garlic. Add 1/2 tablespoon minced lemon zest, a pinch of cayenne, 2 tablespoons soy sauce, 1 teaspoon sugar and 1/3 cup water; stir. Add the chicken, cover, and simmer for about 15 minutes, turning the pieces once. Add lemon juice and more soy sauce to taste.

Grilled Cod with Basil Dipping Sauce
For sauce: Combine 2 tablespoons water, 1 teaspoon minced garlic, 2 tablespoons soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sugar, 1 Thai chili (seeded and thinly sliced), and 1/2 cup sliced fresh basil. Season 1 pound of cod with salt and pepper. Cook, turning once, until cooked through (8 to 12 minutes, depending on thickness). Serve with the sauce.

Baked Eggs with Spinach
Preheat oven to 350°F. In boiling salted water, cook 2 pounds of spinach for 1 minute. Drain, cool, squeeze out excess liquid and chop. Heat 3 tablespoons butter in a baking dish, and add spinach, and toss to coat. Spread out spinach, making 8 nests. Crack 1 egg into each and top with salt, pepper, Parmesan, and breadcrumbs. Bake for 15 to 20 minutes or until yolks are just set and whites are solidified.

Low-Carb Spaghetti Squash

Did you know that here in the Northern Hemisphere you can still find farm-fresh spaghetti squash for a reasonable price? In many cases it can be substituted for pasta as a low-carb alternative with greater nutritional value. And it is one of our LivingAfterWLS Neighborhood favorites!

Spaghetti Squash Taken from What's 4 Dinner?

Sauce Recipes & Techniques

How do you make spaghetti squash?

And from the LAWLS Library scroll down to read this article: Vegetables are not White Carbs

I came across a great article today for preparing spaghetti squash - take a look:

There are Many Ways to Cook Spaghetti Squash

By Laura Dolson, About.com

You've heard spaghetti squash is a great substitute for pasta, and you've lugged one home from the store. Now what do you do?

Just about any way you can think of to apply heat can be used to cook spaghetti squash. The big question is: to cut or not to cut before cooking? You can do it either way. Here are the pros and cons of each.

Advantages to cutting the spaghetti squash up before cooking: It cooks faster.
Disadvantages: Like any winter squash, hacking it up takes muscle and a sharp knife or cleaver. It's also a bit more work to scrape out the seeds and pulp when they are raw.

Method: Just get in there and cut it in half (lengthwise) or quarters. You don't want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin.

Bake rind side up about 30 to 40 minutes at 375 F.
Microwave 6 to 8 minutes (let stand for a few minutes afterwards)
Boil 20 minutes or so.

Separate strands by running a fork through in the "from stem to stern" direction.
Cooking Spaghetti Squash Whole
Advantages to cooking the squash whole: It's easier.
Disadvantages: It takes longer to cook, and you need to watch out for burns when removing the pulp and seeds.

Method: Pierce the squash several times with a sharp knife. (Do this especially if you're microwaving it, or you may end up with a "Squash Explosion.")

Bake about an hour in the oven at 375 F.
Microwave 10 to 12 minutes, then let stand for 5 minutes or so afterwards to finish steaming.
Boil for half an hour or so.
Slow Cooker/Crock Pot: Put it in with a cup of water and let it go on low all day (8 to 10 hours).

When done, cut open "at the equator", remove seeds and pulp (I use tongs and an oven mitt -- it is HOT) and separate strands with a fork.

Did You Know? Any squash seeds can be roasted just like pumpkin seeds (pumpkin is a kind of squash). They are low-carb, nutritious, and delicious: How To Roast Pumpkin or Squash Seeds
Spaghetti Squash Storage Tip
Like pumpkin and other winter squashes, whole uncooked spaghetti squash is best stored between 50 to 60 degrees, and will last up to six months this way. If you have a room in your home that isn't well-heated, maybe you can use some space in it as a "root cellar" to store onions, squash, apples, and the like. Our guest room often has vegetables on the bed in the cooler months of the year. On the other hand, spaghetti squash will keep several weeks at room temperature.

Sausage-Pumpkin Soup

Hello Neighbors!

I'm new to the YouTube scene, but let me just say I was tickled pink to find this video from one of our 5 Day Pouch Test Neighbors who has her young son testing the highly acclaimed Pumpkin-Sausage soup. Take a look:




Thanks for sharing, Tracy. You made my day and I hope your little guy continues to enjoy many of our LivingAfterWLS Recipes. (The recipes - they are family friendly, you know!)


Low-Carb Pumpkin & Sausage Soup
A delicious autumnal soup. Use a butternut squash puree if you prefer. You probably want to hide the leftovers of this soup if you are including it in your pouch test - or your spouse and kids will gobble it up when you are not looking.

16 ounces country style sausage
1/2 cup onions, minced
1 clove garlic, minced
1 tablespoon Italian seasoning
1 cup fresh mushrooms, chopped
15 ounces pumpkin, canned
5 cups low sodium chicken broth
1/2 cup heavy cream
1/2 cup sour cream
1/2 cup water

Over medium heat brown the sausage breaking into small bits. Drain fat. Add the onion, garlic, Italian seasoning and mushrooms and saute until vegetables are cooked.

Add the canned pumpkin and the broth, stirring to mix well. Cook at a low simmer for 20-30 minutes. Remove from heat and stir in heavy cream, sour cream and water.

Servings: 8

Cheesy Shrimp-Stuffed Mushrooms

I love a savory stuffed mushroom! This is where I go first when I hit the holiday buffet. The other day at the deli in my supermarket I came across a freebie recipe card for these Cheesy Shrimp-Stuffed Mushrooms. They have bacon, shrimp, and cheese in them. I'm in love! You get 5 grams of protein to 1 gram of carbohydrate and only 3 grams fat. Here is the recipe. Send me your pictures if you make these and happy munching! I think the filling would make a great meal when stuffed in a portobello mushroom.


Cheesy Shrimp-Stuffed Mushrooms

6 slices bacon (try turkey bacon to lower the fat)
12 large fresh button mushrooms
1/4 pound peeled and deveined cooked shrimp
1/2 cup finely shredded Cheddar cheese
2 cloves garlic, minced
1/4 teaspoon cayenne pepper
1/8 teaspoon ground thyme leaves

In a large skillet cook bacon on medium-high heat 4 minutes; turn and cook 4 minutes more. Bacon should be cooked but not crisp. Remove bacon from skillet and drain on paper towels. Pour off excess fat from skillet, set aside.

Cut 4 of the bacon slices into 3 equal pieces for garnish. Chop the remaining 2 slices of bacon; set aside. Clean mushrooms; remove stems. Reserve mushroom caps. Chop stems; set aside. Chop shrimp; set aside.

Combine chopped bacon, chopped mushroom stems and chopped shrimp with cheese, garlic, cayenne pepper and thyme in large bowl. Fill each mushroom cap with bacon-shrimp mixture.

Reheat skillet over medium-high heat. Top each filled mushroom cap with 1 bacon piece; place stuffed mushrooms in hot skillet. Cover; reduce heat to medium-low. Cook unitl mushrooms are tender, about 15 minutes. (You could also bake these in a preheated 350F oven for 20-25 minutes).

Serve warm.

1 stuffed mushroom is 51 calories, 5g protein, 3g fat, 1g carbohydrate.

More Great Recipes

Mrs.Dash Baked Chicken Siciliano

Hello Neighbors!
I am a big fan of Mrs. Dash seasoning blends because they are no-salt, no-MSG and they are tasty! The Mrs.Dash website has some terrific recipes and ideas for using the seasoning blends to punch-up ordinary meals. This recipe for Baked Chicken Siciliano comes from there and it is quick and delicious. Give it a try! For you 5 Day Pouch Testers this week save it for Day 5 or Day 6 forward. CHEERS!

Baked Chicken Siciliano

Ingredients:

• 4 tsp (20mL) Mrs. Dash® Classic Italiano Seasoning Blend, divided
• 15 Oz. (420g) can low sodium tomato sauce
• 1/4 cup (60mL) grated Parmesan cheese, divided
• 2 lb (908g) boneless, skinless, chicken breast halves

Directions:

1. Preheat oven to 375°F (190°C).
2. Combine tomato sauce, 1 Tbsp. (15mL) Mrs. Dash® Classic Italiano, and 2 Tbsp. (30mL) Parmesan cheese in small bowl.
3. Coat chicken with mixture.
4. Place chicken in baking dish; sprinkle remaining 2 Tbsp. (30mL) Parmesan cheese and 1 tsp (5mL) Mrs. Dash® Classic Italiano over coated chicken.
5. Bake 35 to 40 minutes or until chicken reaches 170°F (77°C).

Recipe Summary:

Serves: 8

Prep Time: 5 min

Cook Time: 35 min to 40 min

Nutritional Information:

Calories:152 % of Calories from Fat:12 % Total Fat:2 g Saturated Fat:1 g Unsaturated Fat:1 g Trans Fat:0 g Cholesterol:68 mg Sodium:126 mg Potassium:489 mg Carbohydrates:4 g Fiber:1 g Protein:28 g

low fat
low sodium
low carb

Recipe Rating:

12 Ratings / 6 Reviews

Coddled Eggs

I have joined the highly esteemed group of Neighborhood Coddlers thanks to Celadon & Lynn - Look! Celadon taught Lynn and I how to coddle eggs while we at our Director's Meeting. They are so delicious and soft on the tummy. I am thrilled to join the Coddlers. These two are Royal Worcester made in England. The pattern is perfect: berries and blossoms. What an honor to receive such a thoughtful gift - and a surprise no less. Thanks Ladies - Much appreciated.

Link to learn all about Coddling

"Normal" Recipes in the Kitchen

The LivingAfterWLS "Normal" eating is a diet of clean, lean protein; nutrient rich vegetable and fruit carbohydrates; healthy fats; limited grains, processed carbohydrates and sweets. It is easy to get into a rut of safe or predictable food. The danger with a food rut is boredom which may lead to eating that falls out of the "normal" diet. At LivingAfterWLS we have recently remodeled our online Kitchen with many new terrific recipes that will bring variety to your normal eating. The recipes are nicely organized and easy to follow.

At right: Orange and Fennel Salad from Palermo
Photo by Barbara Gibbons

Try some of my favorites:
Chicken Piccata
Halibut with White Wine Sauce
Beef Osso Buco
Chocolate Spice Brownies
Spinach Asparagus Salad

Visit the LivingAfterWLS Kitchen Today!

Chicken & Artichoke Casserole

Catsroomie, one of the excellent weight loss surgery cooks in the Neighborhood recently posted this recipe for Chicken & Artichoke Casserole:

Just came across this recipe on Allrecipes.com and it sounds delicious. Haven't tried it yet, but I plan to this weekend.


Artichoke Chicken

INGREDIENTS
1 (15 ounce) can artichoke hearts, well drained and chopped (marinated preferred)
3/4 cup grated Parmesan cheese
3/4 cup mayonnaise
1 pinch garlic pepper
4 skinless, boneless chicken breast halves

DIRECTIONS

1. Preheat oven to 375 degrees F (190 degrees C).

2. In a medium bowl, mix together the artichoke hearts, Parmesan cheese, mayonnaise, and garlic pepper. Place chicken in a greased baking dish, and cover evenly with artichoke mixture.

3. Bake, uncovered, for 30 minutes in the preheated oven, or until chicken is no longer pink in the center and juices run clear.

Mastercook nutritionals Per Serving for 4 servings (I'm figuring it would make 8 for WLSers): 667 Calories; 53g Fat (69.3% calories from fat); 41g Protein; 12g Carbohydrate; 6g Dietary Fiber; 119mg Cholesterol; 706mg Sodium. Exchanges: 5 Lean Meat; 2 Vegetable; 3 1/2 Fat.

There were a couple of suggestions added: Drain the artichokes well, squeezing as much liquid out as possible; use half sour cream in place of half the mayonnaise; add some crumbled bacon.

It's relatively low carb. If you're concerned about the fat content, you could make modifications to lower the fat.

I tried this recipe with a minor modification to lower the fat and it was FANTASTIC! Husband even commented that he was pleased there would be leftovers. To lower the fat I omitted the mayonnaise and used 1 10.75-ounce can Campbells Healthy Request Cream of Chicken Soup to reduce the fat.

For more great recipes and community help with healthy modifications visit the LivingAfterWLS Community Kitchen.

Molded Rhubarb Rosemary Cucumber Salad Recipe

Elsie over at Simply Recipes presents a gorgeous spring jelled salad. This isn't your average pot-luck gelatin; it is stylish and sophisticated using spring fresh rhubarb, rosemary and cucumbers. Gelatin is a staple in may weight loss surgery diets but sometimes it can get a bit boring. This one, though a bit time-consuming to prepare, is sure to take the dull out of the everyday. Elsie's recipe calls for sugar but I suggest bypass patients use 1/2 to 3/4 cup of heat stable Splenda. For another terrific jelled salad turn to page 46 of your Neighborhood Cookbook and try BamaGal's Tomato Aspic.

Molded Rhubarb Rosemary Cucumber Salad Recipe

Ingredients

• 1 lb rhubarb, chopped into 1/2-inch slices
• 1/4 cup lemon juice
• Zest of one lemon
• 3 Tbsp chopped fresh rosemary (or 1 Tbsp dry)
• 1 cup sugar
• 1/2 teaspoon salt
• 2 cups water + 1 cup chilled water
• 3 (1/4 ounce) packets of plain gelatin
• 1-2 cucumbers, peeled, seeds scraped out, chopped

Method

1 Put half of the chopped rhubarb, lemon juice, lemon zest, rosemary, sugar, salt and 2 cups of water into a medium saucepan. Bring to a boil. Reduce to a simmer and cook, uncovered, for 15 minutes. Strain and discard solids.

2 Return strained liquid to pan. Add the remaining rhubarb to the pan and cook for 2 minutes, on medium, with minimal stirring.

3 Put 1 cup of chilled water into a small bowl. Sprinkle gelatin over the water to soften the gelatin. Let sit for 1 minute. Stir the softened gelatin mixture into the rhubarb rosemary mixture. Let the mixture cool until it is slightly warm, no longer hot, to the touch.

4 Pour rhubarb mixture into a mold (can use a loaf pan). Stir in the chopped cucumber. Chill in the refrigerator 4 to 5 hours, until set firm. The top should feel dry, not sticky. (If you want the cucumber better distributed through the salad, stir it in only after the salad has chilled a while and begun to set.)

5 To unmold, fill a basin or a large bowl with warm water. Lower the bottom of the mold into the water. Count 10 seconds and remove. Use a blunt knife to loosen the gelatin from the sides of the mold and break the vacuum. Place a plate upside down on top of the mold and then carefully turn the mold over, holding on to the plate. Gently lift off the mold. If the salad sticks to the mold, place it in the warm water for a few seconds more.

Keep chilled. Serves 6 to 8.

Poultry Recipes: Not just for the 5 Day Pouch Test

We have added six great new quick and easy poultry recipes for Day 5 of the 5 Day Pouch Test. These recipes are low-carb but include healthy vegetables, fruits and fat in the preparation to ease you back into a healthy weight loss surgery way of eating so you can maintain your 5DPT success.

Day 5 Poultry Recipes

Grilled Turkey Steaks
Papaya-Glazed Chicken
Mustard Baked Chicken
Pepper-Lime Chicken
Keys-Style Citrus Chicken
Apple Glazed Turkey

Chicken with Mushrooms and Cream Sauce

Elise over at Simply Recipes has done it again with a great low-carb chicken recipe. For the recipe and detailed information link here: Chicken with Mushrooms and Cream Sauce

"Your website readers are going to love this," my father exclaimed when he finally finished his plate of chicken smothered in creamy mushroom sauce. Mom found the recipe from one of her favorite cookbooks* now long out of print. The note in the cookbook regarding this recipe is "Brides might well add this to their kitchen repertoire. It is easy to fix and never fails to make a hit." We all agree. Our six thumbs up on this one.