Category

Recipes

Category

Five Minute Crab Cake Salad MINDFUL SUMMER EATING! WE ALL LOOK FOR SOMETHING FAST FRESH AND LIGHT TO THE TABLE THIS TIME OF YEAR AND THIS IS IT! The other day at Fresh Market, packages of house made Crab Cakes in the Fish Market section were buy one get one free… that was four for $8. I grabbed a few salad ingredients, including a ripe mango and a container of yogurt and when I hit my front door we were eating in minutes. This is mindful summer eating! This would be a FIFTEEN DOLLAR restaurant salad. Enjoy it in your home. The dressing is the real gem in this dish… its delicious and keeps you moving in the right direction! INGREDIENTS crab cakes – I used fresh but Phillips brand are available at Costco in the freezer case 1 teaspoon butter 1 packet Hidden Valley Ranch dressing mix…

‘Fried’ Chicken Salad With Ranch Yogurt Dressing THIS MEAL RECREATES A LOW CARB HEALTHY VERSION OF ‘FRIED’ CHICKEN AND TEACHES YOU HOW TO MAKE A GREAT TASTING FAT FREE FRESH RANCH DRESSING INSTEAD OF USING THE JUNK IN A BOTTLE! PECAN CRUSTED ‘FRIED’ CHICKEN INGREDIENTS A one pound package of Chicken Tenders 1 egg plus 1 tablespoon water, well beaten in shallow dish 1/2 cup very finely chopped pecans seasoned with 1/2 teaspoon salt and 1/4 teaspoon black pepper in a shallow dish 2 tablespoons olive oil INSTRUCTIONS   Coat chicken tenders in egg and roll in seasoned pecans.   Pan saute in olive oil in a non stick pan over medium high heat until browned and just cooked through – 2 minutes per side.   Allow to cool/rest while making dressing and assembling salad. RANCH YOGURT DRESSING INGREDIENTS 1 package Hidden Valley Ranch Dressing powder 1 cup yogurt INSTRUCTIONS…

Greek Salad THIS IS HOW I LIKE TO MAKE MY GREEK SALAD. Serve alone as the star or as a side salad. Paired with a rotisserie chicken, dinner is on the table faster than waiting in line in a drive through, and much healthier for the family. INGREDIENTS 2 cups chopped romaine lettuce 1/2 European cucumber – cut into 1/4’s lengthwise and then 1 inch pieces 1/2 container Santa Sweets Grape tomatoes – cut in half 1/2 small red onion, sliced 1/2 cup kalamata olives 4 ounces Greek feta in water, cut into 1/2 in cubes One lemon olive oil sea salt and freshly ground black pepper pinch of oregano INSTRUCTIONS Get out your big wooden salad bowl and place each ingredient as it is prepared in its own pile. Just before serving, sprinkle with salt, pepper, and oregano, drizzle with olive oil, squeeze the lemon over the top,…

Parmesan Chicken Salad with Creamy Italian Dressing THIS CREAMY PARMESAN ITALIAN DRESSING IS SUPER DELICIOUS WHEN USED FOR A COOL SUMMER CHICKEN SALAD. I love salads but loathe bottled dressing. I think people use them because they do not realize just how easy it is to make your own dressing to keep in the fridge. Toss your favorite lettuce, 2 cups per person – butter lettuce, romaine, baby spinach, anything you like – in a big bowl with some of the Creamy Italian Dressing you’ve made. I use 2 tablespoons of dressing for each 2 cups of greens. DIVIDE THE DRESSED LETTUCE ONTO THE DINNER PLATES, top each plate with a few tomato slices and a pan sautéed, thin sliced chicken cutlet. If you love parmesan, adding more freshly grated over the top of everything, puts this dish over the top! INGREDIENTS 3/4 cup Fage Greek yogurt – a…

BBQ Tips: How To Navigate The Sauce And Slaw! GETTING AN INVITE TO A FAMILY OR FRIENDS BARBECUE IS ALWAYS EXCITING, BUT WHEN YOU HAVE HAD BARIATRIC SURGERY, THE SECOND THOUGHT IS OFTEN ABOUT NOT BEING ABLE TO EAT. Many years after my RNY surgery, going to a BBQ remains a bariatric challenge as there is hidden sugar in many summer dishes and pork remains much too dense for me to eat unless I want to test it and upchuck in the bushes. Here are a few tips, some of which were learned the hard way, so you don’t have to! Have a great start to your summer. Do NOT trust BBQ sauce. The stuff in a plastic bottle has tons of high fructose corn syrup that is like injecting sugar with a syringe. Don’t use it. Even a little. INSTEAD, make and take a bowl of my Homestyle SF BBQ Sauce and…

Sheet Pan Meal: Chicken Fajitas FASTER THAN A SPEEDING DOMINO’S DRIVER, MORE POWERFUL THAN FROZEN PIZZA, ABLE TO LEAP ONTO A PLATE FASTER THAN TAKE OUT. This sheet pan meal goes from the tray to the table in 20 minutes and is so delicious you will have a hard time paying $18 for this meal in a restaurant ever again. INGREDIENTS 2 tablespoons olive oil 2 tablespoons seasoning from an envelope of McCormack Chili Mix Juice of half a lime One package chicken tenders, there are usually 10 in a package at my grocery store 2 sweet bell peppers, cut into rings – I like yellow and red for color 1 large jalapeño, stemmed seeded and cut into 4 pieces 2 Roma tomatoes, cut in half Four 1/2 inch slices of sweet onion INSTRUCTIONS Preheat oven to 450 degrees. Blend the olive oil, chili seasoning and half a lime…

Please Eat Some Vegetables JUST GOING TO PUT IT OUT THERE THAT WE ARE HORRIFIED BY THE AMOUNT OF FAT AND LACK OF VEGETABLES ON THE PLATES OF A LARGE PERCENTAGE OF OUR BARIATRIC SUPPORT GROUP MEMBERS ON FACEBOOK. It is safe to say that right after surgery, none of us would ever be in the running for a position as Head Nutritionist, anywhere… other than Chuck E. Cheese or Pizza Hut. That just means we have lots of room for improvement – IF we choose to learn. CHOOSE ONE FAT As I edited this at 8 am today, a member of our support group proudly posted a photo of her *favorite breakfast* of an avocado encased fried egg, with cheese and bacon, cooked in a non stick pan pooled with a little too much oil. We were discussing it in our Admin chat for about 30 minutes. How to break it to…

Date Night – Filet Of Beef With Sautéed Vegetables A DELICIOUS YET FAST PROTEIN AND VEGETABLE MEAL FOR YOUR SATURDAY NIGHT STAY@HOME DATE. Open a bottle of wine. You are well over $50 ahead of the game!  Before you begin, stem and quarter a quart of fresh strawberries, toss with a tablespoon of Truvia and pop into the fridge. After dinner, spoon some berries into a wine glass and add a rose of Reddi Whipp. An excellent end to your meal. We are all staying home – you are not the only one. I am fine with waiting until numbers come down to move about outside our home. I order groceries each week using Instacart that show up on my front steps in a couple of hours. I email my local butcher shop and let them know the cuts of beef pork and chicken I’d like so they can cut, wrap and bag my goods. I…

Smoky Grilled Shrimp With Cucumber Radish Salad U12 MEANS ‘UNDER 12’, THAT THERE ARE FEWER THAN 12 SHRIMP IN 1 POUND. THEY ARE THE BIG ONES! I always pick up two bags. I thaw the bag in the fridge overnight and this is my favorite way to to cook them. The vinegary cucumber salad is perfect for the smokiness of the grilled shrimp! INGREDIENTS Zest and juice of one whole lime 1 tablespoon olive oil 2 garlic cloves peeled and smashed 1 tablespoon smoked paprika 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper a few dashes of hot sauce or sriracha freshly chopped cilantro or basil Large Shrimp Skewers 1/2 an English cucumber, diced – or peel and dice a regular one 4 radishes, diced 2 tablespoons red wine vinegar 2 tablespoons olive oil INSTRUCTIONS Make a marinade by blending lime zest, juice, olive oil, garlic, paprika, salt, pepper…

Smoky Bacon Wrapped Grilled Chicken PRO TIP: CHOOSE ONE FAT. When preparing meals, it’s common to see folks creating dishes that are much too high in fat – stuffing chicken with cream cheese, layering on bacon and blanketing with cheddar. They do not realize that fat has twice as many calories as carbs or protein, which is why too much fat, makes us fat. Fat adds flavor, but that’s why choosing just one fat to use in a meal adds plenty of flavor. This dish uses smoked bacon as your one fat – it keeps your chicken moist and that flavor pops with smoked paprika and seasoning blend, then grilled. It’s super tasty when made in the oven as well, so don’t shy away from this meal when Fall arrives or if you do not have an outdoor grill. INGREDIENTS 2 chicken breasts boneless, skinless, about the same size 4 slices…