Taking Reservations!

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Cooking with Kaye:  

Methods to Meals
Protein First Recipes You Will Love
Now Taking Advance Reservations

Kaye Bailey's highly anticipated cookbook.

134 Irresistible Recipes - Tips & Hints - Nutritional Wisdom

Introducing Kay'e "Pace of Preparation"
Publication & Shipping Date: November 20, 2012

Kaye Bailey's all-new highly anticipated cookbook Published Nov. 20, 2012. "Methods to Meals: Protein First Recipes You will Love" features 134 all new recipes and detailed techniques to take you beyond the meal to create recipes you and your family will love. Hard-back, comb binding, 196 pages. Must have for any WLS household. Introducing Kaye's new "Pace of Preparation" to identify recipes that meet your time schedule and serve your dietary needs. Meals for the blended household (WLS & non-WLS eaters), couples, singles, all of us. Introductory price guaranteed through December 31, 2012. Reserve your copy today!

Supporting your weight loss surgery health management goals one delicious meal at a time.

Please note: Cooking with Kaye will ship US Mail on the publication date: Tuesday November20, 2012. All otheritems in your order will ship within 48 hours of our receipt of your paid order: You only pay 1 shipment fee: Our low Flat Rate Shipping fee of $4.95 - All Orders!. Most orders ship US Priority Mail or US First Class Mail. You will receive an email providing the ship date, estimated delivery date, and tracking number when we prepare your order now and when we send Cooking with Kaye on November 20. We are honored to serve your LivingAfterWLS needs. View our shipping policy.

Introductory Price: $23.95
Complimentary "Four Rules" magnet with each order ($1.95 value)
Low Introductory Price Guaranteed through 12/31/2012
(Publishers Price: $27.95 - Save $4)
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Recipe Archive: Chicken with Apple Stuffing

From our Recipe of the Week Archive: October 21, 2007

There is no question that boneless skinless chicken breasts play a leading role on the post-weight loss surgery plate. It is easy to rely on this ubiquitous food for clean lean protein that is healthy and quick to prepare. It is also easy for this food to become monotonous. Often we find ways to pretty up the outside using fresh herbs, spices and vegetables to add flavor and variety. Today's Recipe of the Week takes a different approach: moist and healthy fillings tucked inside the breasts to improve flavor and texture while adding variety to our menus. Give these recipes a try and enjoy your lean clean protein in a whole new way.

Chicken Breasts with Curried Apple Stuffing

Ingredients:
2 teaspoons vegetable oil, divided
1/4 cup finely chopped onion
2 tablespoons finely chopped celery
1 3/4 cups chopped peeled Granny Smith apple (about 3/4 pound)
1 3/4 teaspoons curry powder, divided
1/4 cup golden raisins
1/2 teaspoon minced garlic
1 (10 1/2-ounce) can low-salt chicken broth, divided
4 (4-ounce) skinned, boned, chicken breast halves
3/4 cup apple juice
1 large garlic clove, minced
1 teaspoon cornstarch

Directions:
Heat 1 teaspoon oil in a non-stick skillet over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add apple and 1 teaspoon curry powder; sauté 3 minutes or until apple is tender. Stir in raisins, 1/2 teaspoon minced garlic, and 1/3 cup broth; cook 4 minutes or until liquid almost evaporates. Spoon apple mixture into a small bowl; set aside.

Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff about 1/4 cup apple mixture into each pocket.

Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until done. Remove chicken from skillet; set aside.

Add 3/4 teaspoon curry powder, remaining broth, apple juice, and garlic to skillet. Bring to a boil; cook 5 minutes or until reduced to 1 cup.

Combine cornstarch and water; stir well. Add to broth mixture in skillet; stir with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until heated. Serve sauce with chicken.

Serving Size: 1 chicken breast half and 1/4 cup sauce. Per serving: 240 calories; 30 grams protein, 5 grams fat (1 saturated), 22 grams carbohydrate and 2 grams dietary fiber.

Cooking with Kaye: Fish Tacos

Link to Newsletter
Classic Fish Tacos 

Inspired by street cart favorites:
Made healthy for WLS Living    

August 15, 2012

Greetings!

Fish tacos can be purchased from vending carts in busy marketplaces. When fresh fish is seasoned and grilled it is a good source of protein that most weight loss surgery patients find easy to tolerate. However, when the fish is battered and fried, as often found on vending carts, it becomes unappealing, fattening and consumption may cause dumping syndrome due to the grease. (Refresher article: Foods that cause Dumping). It is easy to avoid unpleasant pitfalls and prepare delicious and affordable fish tacos at home.

This Cooking with Kaye features a light fish with Mexican seasoning and lime served in a romaine lettuce leaf with a sour cream sauce. Serve it with Seasoned Summer Squash with Cheese but save room for dessert: warm Spiced Peaches with Sweet Sour Cream. And try our surplus zucchini recipes to make the most of summer's bounty.

Have a great meal Neighbors. And remember, there is always something good cooking in the Neighborhood!

Thanks for cooking with me!

Kaye Bailey

Link to Newsletter with Recipes

Seasonal Melons: Perfect in the WLS Diet

Hello Everyone! I'm so happy to be back on the grid after a short break. How is everyone doing? This is my favorite time of year in the battle against the Carb Monster because I do better with my Day 6 & Protein First plan than in any other season. Last night for dinner we grilled steaks and had a side salad of cubed cantaloupe, sliced strawberries, fresh raspberries & blueberries. No dressing. 100% fruit goodness. Following the 2B/1B (2 Bites Protein, 1 Bite Carbohydrate) I had a flavorful meal that kept me satisfied for hours. Delicious! Try it for yourself, simple fresh fruit & berries with your grilled protein: Pure Protein First Love!

Many weight loss surgery 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.

More Ideas: LivingAfterWLS Kitchen

JELL-O and Yogurt -- Great Idea!!

This is a cool snack tip I just came across in Diabetic Living (Spring 2012): "To satisfy my sweet tooth I mix a little sugar-free gelatin powder into plain nonfat Greek yogurt. It adds flavor and sweetness." from Pan Bentley, page 22. I like this idea because it changes-up the sometimes tedious yogurt, and it is another opportunity to get gelatin in our diet which we know supports healthy hair & nails!! Plus -- can you say YUMMY!!! Give it a try and let me know what you think. And for more gelatin ideas take a look at this past issue of Cooking w/Kaye in our archives:
http://archive.constantcontact.com/fs008/1101189349792/archive/1104218782240.html#


Recipes: JELL-O JIGGLERS
There's no better way to eat JELL-O. JIGGLERS are available in tons of shapes and in every JELL-O flavor out there. It's everyone's favorite for a reason.

2-1/2 cups boiling water (Do not add cold water.)
2 packages (8-serving size each) JELL-O Brand Gelatin, any flavor

Kaye's Note: In place of the 2 packages (8-serving size each) JELL-O Brand Gelatin I use 1 package (4-serving size) sugar free JELL-O and 2 envelopes Knox Original Gelatin Unflavored. I then proceed with the recipe as directed.

1. Stir boiling water into dry gelatin mix in large bowl at least 3 minutes until completely dissolved. Pour into 13x9-inch pan.
 2. Refrigerate at least 3 hours or until firm.
 3. Dip bottom of pan in warm water 15 seconds. Cut into 24 decorative shapes using 2-inch cookie cutters, being careful to cut all the way through gelatin to bottom of pan. Lift JIGGLERS® from pan.

Reserve scraps for snacking. Store in tightly covered container in refrigerator. Kaye's Note: I enjoy tossing the scraps with yogurt and topping with granola or nuts for a refreshing and energy-boosting morning snack.

Leftover Corned Beef? Try these Recipes!

Cooking with Kaye Newsletter:
Inspired Irish Recipes
For St. Patrick's Day & Beyond  

Weeknight Cheater:

Corned Beef Quesadillas

This puts an unexpected Tex-Mex twist on your corned beef leftovers that is sure to be a big hit with the family. Look for low-carb tortillas in the deli section of your supermarket. Pre-made and toasted quesadillas reheat quickly in the microwave oven for a delicious lunch the following day. 

Ingredients:
1/2 pound corned beef, cooked and sliced
1/4 pound Monterrey jack cheese, shredded
1 (4-ounce) can diced green chilies, drained
4 small low-carb tortillas
Cooking spray 

Spray a medium (10-inch) non-stick skillet with cooking spray and place over medium heat. Meanwhile layer a tortilla with 2 slices of corned beef, 1 Tablespoon Monterrey jack cheese, 1 Tablespoon diced green chilies. Top with a second tortilla. Slide into the preheated skillet and heat, watching closely for the tortilla to brown and the cheese to melt. Turn once and cook on second side. Remove to cutting board, slice and serve warm. Garnish with tomato slices, avocado and sour cream or salsa if desired.  

*Consider using whole grain tortillas for added fiber and nutrients.

More recipes in the Newsletter

Irish Beef Pot Roast with Vegetables Recipe

Use the slow cooker and have this delicious St. Patty's Day dinner ready for dinner. 

Irish Beef Pot Roast with Vegetables Recipe - Diabetic Recipes from Diabetic Gourmet Magazine

Ingredients

• 1 boneless beef bottom round rump roast or beef bottom round (3 to 3-1/4 pounds)
• 2 packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)
• 2 packages (.75 to .88 ounces each) mushroom or brown gravy mix
• 1/3 cup all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup beer
• Chopped fresh parsley (optional)

Directions

1. Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.
2. Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker. Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.
3. Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)
4. Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired. 

Protein & Iron Rich Beef

Protein & Iron Rich Beef
Protein and nutrient rich lean beef is one of the foods the bariatric community is divided over. One camp says to eat beef in small portions, another group says beef is on the "Don't" list and yet another common belief is to experiment and eat what can be tolerated. The concern with beef is that after a malabsorptive and restrictive procedure there is no longer enough stomach acid to properly digest the meat. In addition, overly fat cuts of beef or ground beef may not sit well with some patients, causing nausea or digestive distress.

Patients who include beef as part of their healthy diet report that moist cooking methods (stewing or braising) result in a tender meat that is well tolerated and satisfying. Consider any of our stew recipes or the slow braised Osso Buco alla Milanese as shown here.

One 3-ounce serving of lean beef, such as beef round, has 184 calories, 30g protein, 6g fat. It is rich in Vitamin B12, Zinc, Iron, Niacin, Riboflavin and Vitamin B6. Additionally, beef supplies two kinds of iron (heme and non-heme iron). Iron deficiency anemia is the most common nutrient-deficiency problem in the United States. This nutritional shortfall can result in fatigue, irritability and lowered immunity. It is believed that eating iron rich foods such as beef will improve iron absorption in women who have undergone gastric surgery. 
LivingAfterWLS Beef Recipes



Osso Buco alla Milanese

Osso Buco is a classic dish in which veal, lamb or beef shanks are slow braised in aromatics and cooking liquid. The long braising time results in a tender rich meat. The dish is further enhanced by the release of bone marrow into the cooking liquid. This version of Osso Buco uses beef shanks and dry white wine. Pictured is the finished Osso Buco ala Milanese.

Ingredients:
All-purpose flour for dredging (about 1/2 cup)
4 meaty veal or beef shanks (about 3 - 3 1/2 pounds)
Coarse salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil
3 tablespoons unsalted butter
1 medium yellow onion, chopped
1 medium carrot, chopped
1 celery stalk with leaves, chopped
1 small fennel bulb, trimmed, cored and chopped
3 garlic cloves, minced
2 strips orange zest
1 1/2 teaspoons chopped fresh marjoram (1/2 teaspoon dried)
1 bay leaf
1 cup dry white wine or dry white vermouth
1/2 cup veal or chicken stock
1 cup chopped peeled tomatoes with juice
Directions:
Heat oven to 300 degrees.
Season the shanks with salt and pepper on all sides and then dredge in flour, shaking away excess. Heat the olive oil and one tablespoon of butter in a large skillet or Dutch oven. When oil is hot brown the shanks (see photo at right), turning with tongs until both sides are well caramelized, about 5 minutes per side. Transfer shanks to a large platter and set aside.
Discard the fat from the pan and wipe with paper towles. Return to low heat and add remaining 2 tablespoons of butter. Add the onion, carrot, celery and fennel. Season lightly with salt and pepper and cook until vegetables become soft. Stir in garlic, orange zest, marjoram and bay leaf. Continue cooking for two minutes.
Add the wine and increase the heat to high, bring to a boil. Boil, stirring occasionally, to reduce the wine by about half, 5 minutes. Add stock and tomatoes, with their juice, and boil again to reduce the liquid to about 1 cup total.
Return the shanks to the pot and pour any juices that accumlated as the sat back in the pot. Cover pot with lid and place in preheated oven. Without disturbing the meat check occasional to make sure the liquid is simmering slowly, not boiling. Occassionaly spoon some of the pan juices over the shanks. Continue cooking on low simmer until meat is completely tender and pulling from the bone.
Remove shanks from cooking liquid and place on platter. Tent loosely with foil. Return the pot to the stove and simmer, reducing volume slightly. Taste for flavor and season with salt and pepper to taste. Serve shanks with reduced braising liquid.

Sunday Breakfast: Egg-Broccoli Custard Bake

More egg recipes

This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day. This may be used for breakfast on Days 4 and 5 of the 5 Day Pouch Test.


Ingredients:
1 package (10 oz.) frozen chopped broccoli, thawed and drained
1 can (4 oz.) sliced mushrooms, drained
1 cup (4 oz.) shredded reduced-fat Swiss cheese
6 eggs
1/2 cup skim milk
1/2 cup bottled reduced-fat ranch dressing
3 tablespoons flour

Directions:
In lightly greased 1 1/2-quart casserole, gently toss together broccoli, mushrooms, and cheese.

Beat together eggs, milk, dressing, and flour until thoroughly blended. Pour over vegetables and cheese.

Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 40 minutes. Let stand 5 minutes before serving.

Fast Food, Soup, WLS & You: Making good choices

Soup on the Go:

Smart choices for fast food & restaurant soups from leading nutritionist.

From Cooking with Kaye recipe Newsletter
Link to full Newsletter

While soup does not appear to be a convenience food there are actually some great choices available for dining in or take-out from some of America's leading chain restaurants. According to Hope S. Warshaw, a registered dietician and noted author of multiple food and nutrition reference books, Americans average six meals a week eaten away from home. These are meals prepared in diners, restaurants and fast food joints. She concedes it is our lifestyle driving this trend. "In today's fast-paced and convenience-focused world, Americans frequently choose restaurant meals, eaten in or out of restaurants, to get the job of eating done. When we eat out we surrender to the establishment how the food is prepared, the quality and freshness of the food, and the portion size. But, according to Warshaw, when we are informed we are better able to make smart food choices that support our health and nutrition goals.

From her 800-page 2009 book "What to Eat When You're Eating Out-2nd Edition" I present three national restaurants offering soup selections that are healthy for the general public and support our "Protein First" weight loss surgery diet.

Panera Bread established in 1981 with the single goal of making great bread, is widely credited with driving the nationwide trend toward specialty breads made with quality fresh ingredients. Panera has nearly 1,500 bakery-cafes in the United States and Canad. Their menu includes breads, sandwiches, soup, salads, baked desserts and a variety of non-alcoholic beverages. Average price per meal is less than $10 and a meal of soup is much less than that.

Top Soup Picks Supporting our WLS Goals:

Low-Fat Vegetarian Black Bean Soup. A 1-cup serving (perfect pouch portion) provides 150 calories and 8 grams protein. That is a little low for protein requirements per meal but the soup also provides 6 grams of fiber while being low in fat and virtually trans fat free. The carbs, measuring 28g per serving, seem high at first glance. But black beans are low-glycemic (GI Value 30) complex carbohydrates. They are rich in folate, manganese, thiamin (B Vitamin) and potassium.

Also good: Turkey Chickpea Chili Soup. 1 (1-cup) serving provides 180 calories, 10g protein, 7g fiber, 22g carbohydrate and is low in fat.
See pages 506-507 of "What to Eat".

Wendy's is a fast food chain known for its "old fashioned" hamburgers. Since opening in 1969 the chain is now 7,000 restaurants strong worldwide. For people with the smaller eating capacity from WLS the Wendy's junior menu is a good place to find traditional burgers and fries in smaller portions. And their chili is widely accepted by many bariatric nutritionists as a suitable choice for occasional dining at the restaurant. A small serving of chili without any sides or beverages is less than $3.00 in most locations.

A small serving of Wendy's Chili (about 1 cup) provides 190 calories with 14g protein, 5g fiber, 19g carbohydrate (again - low glycemic), and is low in fat. The sodium comes in high at 830mg in the small serving size. That is 36% of the total sodium intake (2,300mg/day) the general population should have in a day as set by the USDA Food & Drug Administration in May 2010. Be mindful to select meals with lower sodium values on days that you enjoy the famous Wendy's chili.
See pages 254-255 of What to Eat.

Boston Market is the smallest chain that we look at here with fewer than 600 restaurants, mostly in the northeast United States with a few locations in Canada. The stores are easily recognized by their white and black striped awnings with red trim. Most meals are hot and ready to take-and-go but some restaurants offer dine-in facilities. On the national menu we find rotisserie chicken, beef brisket, country fried chicken and assorted fish entrees that are battered and baked. Sandwiches and soups are offered and may vary by location.

Try Boston Market's Chicken Noodle Soup next time you visit. A 6-ounce serving provides 170 calories with 13 grams protein and 17g carbohydrate. Like most commercially prepared soups the sodium is high at 930mg per serving (38% of your DV- daily value). This is a broth based thinner soup so it is very important to remember your liquid restrictions and avoid drinking fluids for 30 minutes before and 30 minutes after eating. This will help your pouch stay full longer and give your body a better opportunity to absorb the nutrients from the chicken noodle soup. A cup of soup is less than $5 at most locations.
See pages 358-359 of What to Eat.

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New!! LivingAfterWLS General Store

What to Eat When You're Eating Out

by Hope S. Warshaw

Paperback, 800 pages

2nd edition published 2009

Valuable resource featuring nutritional counts for more than 60 of America's most popular restaurants. Learn strategies for selecting healthier restaurant meals. Get counts for calories, carbohydrate, fat, and protein; know the exchanges/choices and serving sizes for every menu item; and find complete menus from America's most popular restaurants. Also contains tips and facts for healthier restaurant eating. Great resource for eating out while trying to manage health, weight and wellness.

Publisher's Price: $10.95
Value Price: $9.95
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When & How to Enjoy Soup After WLS

Cooking with Kaye
Soups ON! 

When & How to Enjoy Soup after WLS 

A whole lot of
bang for your bowl! 

January 25, 2012

Greetings!

It is not very often that I hear from someone who struggles with technical issues when eating soup after weight loss surgery. Soup doesn't get "stuck" going down and if we eat too much the discomfort is short-lived (compared to eating too much solid food that is poorly chewed and eaten quickly.) In fact, when post-WLS patients discover soup it often becomes their go-to comfort food. When animal protein is cooked into a soup it is moist and succulent making it easy to chew, swallow, and digest. Cooked vegetables are more readily tolerated by many WLSers compared to raw vegetables. And grains like pearl barley or quinoa are portion controlled and digestible when included as an ingredient in soup.
Today's Cooking with Kaye presents delicious soup recipes to keep your pot full and your pouch happy. There are also many great tips for getting the most enjoyment and nutrition from a meal of soup. I hope you enjoy these recipes and make them a part of your dietary rotation.

Thanks for cooking with me!

Kaye Bailey

Open the free Cooking with Kaye newsletter

Featured recipes include:
Tuscan Smoked Turkey-Bean Soup
Woodsman's Turkey Bean Soup
Chicken and White Bean Soup
Chicken & Spinach Soup with Fresh Pesto
Italian Meatball Soup
 

Well-Seasoned High Protein Quick Dishes

From the Archives
Cooking with Kaye: January 6, 2008

If you've been reading the Recipe of the Week for a while you know I'm a big advocate of flavor, fresh herbs, spices and ingredients. But, like you, I also lead a hectic life and want to eat delicious healthy home-cooked foods without spending hours in the kitchen cooking and cleaning. Today's recipes take one pan, few ingredients and less than 20 minutes to prepare. And they deliver a flavor-bang using ready-made jarred sauces availalble at most supermarkets! Consider each recipe a template for you to personalize with the ingredients you love and have on hand.

The Asian inspired sauces I use are from Lee Kum Kee available at most supermarkets. Just a tablespoon or so takes the ordinary to the ultra-delicious we all crave when following a controlled eating plan. Keep a variety of them on hand to give that same 'ole same 'ole a brand new kick! Have fun!!!


Chili Garlic Shrimp and Vegetables
Serves 4
Start to finish: 20 minutes

Ingredients:
1 pound shrimp, large, tail on, shells removed
12 each asparagus spears
6 ounces canned baby corn, drained
1 large red bell pepper, sliced 1/3" thick
2 Tablespoons Lee Kum Kee Chili Garlic Sauce
1 Tablespoon oyster sauce
2 Tablespoons peanut oil
1/4 cup cashews, dry-roasted, coarsely chopped

Directions:
Prepare vegetables: clean and trim asparagus; drain and measure baby corn; clean and slice red bell pepper. Set aside.

In a small bowl combine chili garlic sauce and oyster sauce. Set aside.

Heat oil in a large skillet or wok on high heat. Add vegetables and cook 1-2 minutes until crisp-tender. Add shrimp and sauce mixture and continue to cook over high heat until shrimp are cooked through.

Divide among 4 serving plates and garnish with chopped roasted cashews.

Serves 4. Per serving: 256 calories, 26 grams protein, 13 grams fat (2 saturated), 9 grams carbohydrate and 5 grams dietary fiber. 213mg sodium. Rich in Vitamins C, A and B.

Serving Ideas: If desired serve with soy noodles (found in the produce section). After removing shrimp and vegetables from skillet or wok add 1 Tablespoon of peanut oil and cook noodles 1-2 minutes until heated through. Additional chili garlic sauce and oyster sauce may be added to noodles as they cook.


Stir-Fried Chicken
with Black Bean Garlic Sauce
Serves 4
Start to finish: 20 minutes

Ingredients:
2 cups broccoli florets
3 Tablespoons water
1 teaspoon sesame oil
1 teaspoon cornstarch
1 Tablespoon oyster sauce
1 teaspoon sugar
1 pound chicken breast without skin, cut into pieces
2 Tablespoons black bean garlic sauce
2 Tablespoons peanut oil

Directions:
In a microwave safe boil place broccoli florets and 3 Tablespoons of water. Cook on high 3-4 minutes until crisp tender. Set aside.

In a large bowl mix marinade: sesame oil, cornstarch, oyster sauce and sugar. Blend well. Add chicken and toss to coat. Set aside.

Over high heat in a large skillet or wok cook the black bean garlic sauce and peanut oil. When heated add chicken pieces and marinade and stir fry until cooked. Add broccoli and cooking water and stir well until heated well.

Serves 4. Per serving: 200 calories, 23 grams protein, 10 grams fat (2 saturated), 8 grams carbohydrate, 1 gram dietary fiber. Rich in Vitamin C and Niacin.

Notes: This recipe calls for 1 teaspoon of sugar which will help the chicken to brown nicely. It is a very small amount and sugar substitutes are not recommended.

Serving Ideas: If broccoli does not set well with you substitute snow peas, green onions, carrots or anything fresh and appealing. You may also use dark meat chicken if you prefer or other protein including shellfish, pork, beef or tofu. Use this recipe as a template for your culinary creativity.




More Recipes: LivingAfterWLS Kitchen

Real Men Eat Breakfast: Especially with WLS

 From Cooking with Kaye November 6, 2011

Hearty Breakfast:

Yogurt & Granola are for Sissy's

Men who report following a diet for weight loss say a hearty breakfast is key for staying on track all day. And by hearty I mean eggs, bacon or sausage, whole grain and some vegetable or fruit complex carbohydrates. Women, on the other hand, tend to eat "proper" diet food for breakfast such as yogurt or granola, a meal replacement shake, fresh fruit or simply plain black coffee or tea. You already know who feels hungry by 10 a.m.

Joel, a weight loss surgery patient from Indiana down 120+ pounds told me, "I need to have breakfast, to put my food on a plate and eat it with a fork and knife. It has to look like a meal. I tried going with shakes for breakfast but it just didn't do it for me. I'm born and bred a farm boy and we eat breakfast early, every day. But now, instead of 12 slices of bacon and 4 pieces of toast I have 2 slices of bacon, scrambled eggs and a few bites of toast." Joel added that he pays attention to his pouch and stops eating at the first sign of fullness. And he saves that strong cup of cowboy coffee for a little bit later in the day giving his food time to digest.

Most of us cite lack of time as the major barrier in preparing a healthy cooked breakfast. Dedicating some time once a week to ingredient preparation can make tossing together a one-pan breakfast a snap. Consider cooking a package of bacon or lean sausage all at once and store in the refrigerator until time to make breakfast. Clean, chop, and store veggies (in the recipe below we use sliced mushrooms) so they are ready to toss in the one-pan breakfast as you need them. Use non-stick pans and cooking spray to make clean-up a snap. Save leftovers and gently reheat for a warm breakfast the next day.  And set the clock 15 minutes earlier if needed: you deserve to start the day with a healthy hearty meal.

The One-Pan Breakfast

Here is a blueprint for a manly one-pan breakfast. Use it as your guideline for tossing together great food in snap to start the day off right.

Ingredients:
6 strips bacon, cooked and crumbled
1 cup mushroom slices
1 cup grape tomatoes, washed, halved
Salt and Pepper to taste
Canola or Olive Oil
8 large eggs

Directions:

Coat the bottom of a large skillet with the canola or olive oil, about 1 teaspoon. Heat over medium high and add the mushrooms and tomatoes. Cook and stir until vegetables are tender and lightly browned. Season with salt and pepper.  Transfer mixture to a plate and keep warm. Add crumbled bacon to skillet and toss and stir until just reheated. Add warm crumbled bacon to mushroom and tomatoes. Add 2 teaspoons canola or olive oil to the pan and then carefully crack in the eggs. Cook them sunny-side up, or until the whites are set but the yolks are still runny.

As the eggs continue to cook distribute the bacon, mushrooms and tomatoes back to the pan arranging around the eggs. Cook eggs to your preferred doneness and serve warm, 2 eggs per serving, with a generous serving of the vegetables and bacon.

Change-ups:

Scramble the eggs if you prefer. When almost done top with bacon and veggies. Add a sprinkle of shredded cheese and melt under broiler. Consider using cooked flaked halibut or salmon in place of the bacon. Peeled, ready-to-eat shrimp is another good lean protein that works well in this dish. No time for veggies? Use good quality salsa in place of the vegetables.

 

View Cooking with Kaye in our archive: CWK November 6, 2011

Cooking with Kaye: Man Food & WLS

This week in Cooking at Kaye we explored difference between men and women who diet to lose weight. The free ezine newsletter included 14 great recipes that are big on flavor, easy on preparation, and hearty man-happy food. Take a look and put some of these protein plates on your table!

Link to Newsletter

Men & Women:
The Dieting Divide 

by Kaye Bailey

Here are few random observations from my research on men vs. women dieters:

~ Men want food that looks like food. A burger, a steak, a taco, all need to look like the food they are. One man told me, "Don't call it a taco salad; there is no taco. Call it a salad with taco stuff on top."

~ Men are not as likely as women to keep a food diary or count calories. While they lose useful data by not doing so, they are also less stressed about every bite of food they eat compared with food loggers.

~ Men are less likely than women to seek out sweet treats or indulgences. However, most men will accept and enjoy a sweet treat when presented with the opportunity to do so.

~ Men tend to plan get together with friends first focusing on the event. The food and drink is secondary to the. On the other hand, women will create events or gatherings focusing first on the food. This is attributed to gender-specific nurturing tendencies of women.

~ Men are motivated to buy foods marketed as energy and endurance builders. Women are motivated to buy foods low in fat, carbs, sugar and promising weight loss.

Cooking with Kaye: WLS Friendly Treats

Halloween Treats You Can Eat! Greetings!

Cooking with Kaye: Sweet Treats Newsletter

Greetings Neighbors and Happy Halloween to You! Have you picked up on the news reports the last few weeks? Americans are expected to spend $2 Billion on candy this year for Halloween treats. According to big box stores customers have been stocking up for nearly 5 weeks now and will return again to replenish their candy supplies before the little costumed door knockers come calling on Saturday night. In spite of tough economic times consumers are spending nearly 7% more on candy this year than last. Some speculate that in tough times of economically driven sacrifice a little indulgence in sweet treats is much deserved.

It is no wonder we are confounded by so much temptation. Nobody wants to feel left-out of the Halloween hoopla but we know the consequences of a candy fest can be catastrophic for us. Today in this special edition of the You Have Arrived email newsletter I present several treats you can feel good about enjoying! We had gastric surgery to become healthy so that we could embrace life to the fullest -- not sit on the sidelines. Making small changes in how we celebrate goes a long way making those dreams of living a reality. I wish you the best in the coming days -- may all your haunting be happy!!

Happy Halloween!

Kaye Bailey

PS-- Please read my article about sugar free candy to avoid the discomfort that it may cause: Holiday Sugar Free Candy

The Skinny on Sugar and Fake Sugar

The LivingAfterWLS Weekly Digest 10/19/2011:

Greetings! 

Hello and Welcome!

With Halloween just around the corner and the feasting holidays coming right behind now is a good time to look at sugar, artificial sweeteners and the role they play in our weight loss surgery diets. I am always nervous about the "sugar" newsletter because if there is one thing health conscious people have strong opinions about it is sweet foods and how they get to be sweet. There is so much information (and mis-information) about sweets in the American diet that we can find "studies" or "proof" to support just about any position we want to take.

As a voice in the weight loss surgery community I seek the most current data from the sources we trust in this country to protect the health of the citizens. My sources include the Food and Drug Administration, The American Diabetes Association, The American Heart Association, The Society for Metabolic and Bariatric Medicine -- to name a few.

Today I've gathered some tidbits from these trusted sources to look at sugar, sugar substitutes, and sugar alcohol in the American diet and the weight loss surgery diet. I know that my fellow WLS patients are avid researchers and students and I invite you to take this information, expand on it with your own research, and apply to your personal experience. I believe you will find a suitable relationship with sweets in your healthy recovery from obesity with weight loss surgery.

And finally, this Halloween I wish you the best of life's treats as you pursue your dreams LivingAfterWLS!

CHEERS!
Kaye

Read the full digest in our archive: October 19, 2011


Featured Articles:
Recipe: Chunky Peanut Butter Triangles
Sugar-Free Holiday Candy is Trouble
FAQ's on Sugar
Artificial Sweeteners

 

Coming to grips with Carbs & WLS

What's the deal with carbs after WLS? This is one of the most commonly asked questions we see here at LivingAfterWLS. In fact, we dedicated an entire Cooking with Kaye email newsletter to the topic of carbohydrates. You can see the entire newsletter here:

Cooking with Kaye: Never Count Carbs Again

Here is the opening article from the newsletter. Be sure and follow the link though, you will find tons of great information and recipes in the free newsletter. And there is a link to download the file so you can print it and save in your WLS notebook.


"A major area of concern and sometimes confusion for us after weight loss surgery is how many grams of carbohydrates should we eat in a day. Have you been perplexed over the carbohydrate question? Today in Cooking with Kaye we take a look at carbs and the role they play our diet after weight loss surgery.

"It is popular in the health and nutrition fields to describe carbs as "good carbs" or "bad carbs". I prefer not to use those words because they assign a moral trait to food and food does not have moral traits. Food is food. When we remove moral assignment from the food we eat we can be smart, thoughtful, and rational with our choices. But if we assign morals to food and eat "bad carbs" then we must be bad. You know the self-blame cycle I'm talking about.

Instead of good carbs and bad carbs I prefer to use more accurate terms:

•     Fruit and Vegetable Carbs or Complex Carbs
•     Grain and Starch Carbs or Complex Carbs
•     Processed Manufactured Carbs or Simple Carbs

I have them arranged in nutritional importance to us after undergoing weight loss surgery. Like other nutrients carbohydrates are measured in grams. A 2008 broad-canvas study of bariatric centers revealed that few bariatric surgeons or nutritionists give a specific daily quota for carbohydrate intake. Most default to the 113g RDA recommended by the National Academies' Institute of Medicine for people following a 1200 calorie a day diet. It takes roughly 8 to 10 cups of fruit and vegetables to equal 113g complex carbohydrates and I do not know any weight loss surgery patient who can consume that much volume.

That is good news. While it is unlikely we can ever reach that daily intake by eating fruits and vegetables it is also unlikely we will ever over eat our carbohydrate allowance when we select high moisture, high fiber fruits and vegetables. A variety of fruits and vegetables promotes good health because they contain disease fighting vitamins and nutrients. Fruits and vegetables enjoyed with lean protein improve the overall eating experience for weight loss surgery patients because they are high in moisture. This is a relief when we are following the liquid restrictions and not drinking a beverage with meals.

Today we look at Protein & Fruit WLS Perfect Mealcomplex carbohydrates from fruits and vegetables. We have some great tips and recipes to include them in your diet for life-long weight management. Pictured here is a typical breakfast plate for me that included 2 ounces white meat roasted turkey, 1 hard-cooked egg, 6 blackberries and 1/2 large kiwifruit. After enjoying this meal I will not feel hungry or crave sweets for several hours. (Nutritional Count: 182 Calories 

(44% Protein, 32% Fat, 24% Carbohydrate); 20g Protein; 6g Fat; 11g Carbohydrate; 3g Dietary Fiber. 75% RDI Vitamin C, 25% RDI Niacin, 5% RDI Calcium.) I consider this plate a perfect breakfast and while I don't get it right every morning it is a goal I aim for because on days when I get this right I am powerful and in control."

Cooking with Kaye - Never Count Carbs Again

Garden Surplus? Try Mini Zucchini Pizzas

 We published this recipe earlier this year in the April 5 Cooking with Kaye newsletter. Thanks to some generous neighbors I have lots of zucchini on hand. Now is a great time to give this recipe another try! I hope you enjoy it.

Mini Zucchini Pizzas
This recipe comes together quickly and each muffin-half pizza is a perfect portion for the weight loss surgery patient. Left-over servings may be gently reheated in the microwave or toaster oven and enjoyed as a light lunch the following day. Add additional vegetables to suit the season and your taste.

Ingredients:
1 cup chopped scallions
1 small zucchini, thinly sliced
1 tablespoon vegetable oil
1 14-ounce jar Ragú Pizza Quick Sauce
3 English muffins (whole wheat or white), split and toasted
1 cup shredded Muenster cheese
2 tablespoons grated Parmesan cheese

Directions:
Preheat oven to 350 degrees F.  In a large skillet, sauté scallions and zucchini in vegetable oil until tender. Spoon 1 1/2 tablespoons pizza sauce on each toasted muffin half. Evenly top with Muenster cheese, zucchini and scallions; sprinkle with Parmesan cheese. Place on baking sheet and bake 15-20 minutes or until cheese melts.

6 Servings. Per Serving: 284 Calories, 10g Protein, 11g Fat, 16g Carbohydrate, 4g Dietary Fiber.

Southwestern Chicken Soup - 5 Ingredients; Tons of flavor

Kimmie Gee posted this recipe in the LivingAfterWLS Community Kitchen and it is a goody! Only five ingredients but tons of flavor. And the easy method is quick and perfect for a weeknight supper. I have leftover chicken we roasted in the Weber kettle grill that will be very happy to swim in this soup! Now I'm getting very hungry! Please add your favorite WLS friendly recipe to our growing collection in the LivingAfterWLS Neighborhood.

A friend shared this soup with me and I think it's a great warm up for this time of year, and very friendly for wls folks!! If you try it, drop me a line and let me know how it turned out.

Five Simple Ingredients:
Chicken, cooked & shredded or chunked (I used 12.5oz Trader Joe's canned chunk chicken breast, but rotisserie would be fabulous)
Salsa Verde (I used 16oz jar Herdez)
White Cannellini Beans, drained & rinsed (I used 15.5oz Bush's)
Chicken Broth (I used 16oz Kitchen's Best Chicken Stock)
Couple dashes of Southwest Seasoning (optional, but I do use it)

Combine all ingredients in a saucepan, warm through and enjoy. That's it!
As written, this recipe yields (about) six-1cup servings at (approximately) 164 calories & 18 grams of protein per serving.

I add a dollop of sour cream, which (obviously) affects these totals, but I like the creaminess it provides!!

Farmer's Market Tomatoes

Oh My Goodness!  Look at the goodness in these vine-ripe tomatoes from the Farmer's Market. For me nothing screams late summer better or louder than a warm freshly picked tomato. And they are so delicious and so good for us! I have heard tomatoes called the culinary equivalent of the Little Black Dress because they are perfect just as they are yet so willing to get all dressed up and fancy!

Some of you have noticed the frequency with which tomatoes show up in my recipes. Not forsaking my shear love of tomatoes they are very good for us and many weight loss surgery patients report a high tolerance for tomatoes in all their forms --fresh, canned, dried, and as a juice or sauce -- and include them in their diets accordingly. One cup of raw tomato provides 38 calories (it is mostly water), 2g dietary fiber, 2g protein, and 57% of your daily value of Vitamin C. Several studies suggest that the lycopene found in tomatoes is beneficial in helping prevent some forms of cancer.

Are you a tomato head like me? Then you will love this perfect recipe. I found it in The Oprah Magazine Cookbook:


on page 79. It was created by Celia Barbour and clearly she is my soulmate. I think with this recipe I'd even splurge on the bread and where I normally make open faced sandwiches I'd put my tomatoes worth between two slices and enjoy!

Tomato Sandwich
by Celia Barbour

"A perfectly ripe tomato is the most important ingredient here. It should be summer-time juicy and grown close by; otherwise there's not much point to the sandwich!

Ingredients:
1 ripe tomato
2 slices bread, preferably white farm or peasant
1 tablespoon mayonnaise
salt and pepper (optional)

Directions:
Slice the tomato thickly -- about as thick as a slice of bread. Spread the bread with mayonnaise. Place the tomato on one slice. Sprinkle wiht salt and a little pepper, if you like. Top with the other slice of bread. Cut the sandwich in half. Go outside.

Makes 1 sandwich.

Another favorite tomato recipe:

Mozzarella Tomato Boats

This is a little recipe I "invented" last summer, although I’m confident it’s been done before. It’s simple: stuff cored plum tomatoes with mozzarella, olive oil & basil and grill until the cheese melts. Delicious! Plan two tomatoes per person.

Link to Recipe