Episode 4: Halloween Nuts!!

It's Halloween time! That means we want some TREATS!! But we don't want the to be tricky, and we certainly don't want them to trick US! So we concocted a couple of delicious treats that will melt in your mouth! 

Pecan Pie Bites

Filling:
1 C Honey
1 C Agave Nectar
6 Whole Eggs
1 C Sugar Substitute of choice (we used Sucralose)
2 C chopped pecans
2 tsp vanilla

Crust:
1 Stick Butter
2 1/4 C Almond Meal (Almond Flour)

For the crust:

Cut the butter into smaller pieces. Put it and the almond meal into the food processor and pulse until mixture resembles sand. Press into a 9 x 13 glass baking dish.

For the filling:

In a large bowl, combine eggs, honey, agave nectar, vanilla, and sugar substitute with whisk until well combined. Pour into crust and sprinkle pecans over the top. Bake at 325 for 40-45 minutes. Check by shaking the dish. If it doesn't jiggle, it's ready. If it still wiggles, leave in for 5 minutes at a time until done. Once done, allow to cool for 15-20 minutes to finish setting, then cut into 1 x 1 in pieces. You can wrap and freeze them in individual servings - just take them out about 30 minutes before you're going to indulge!


Spiced Nuts:

Nuts are a super yummy and healthy snack to keep on hand!

Cajun Spiced Nuts:

4 Cups Mixed Nuts (we used a combination of peanuts, almonds, pecans, walnuts, and pumpkin seeds)
1 egg white
1 T water
2 tsp Cajun seasoning OR 1/4 tsp sea salt, 1/4 tsp black pepper, 1/4 tsp garlic powered, 1/4 tsp cumin, 1/4 tsp chili powder, and 1/4 tsp cayenne pepper

In a bowl, combine egg white, water and seasoning until well combined. Put nuts and seasoning mix into a large (1 gallon) sized plastic storage bag and massage until well coated. Pour onto a parchment-lined baking sheet and flatten into a single layer. Bake at 325 for 30-40 minutes.


Cinnamon Spiced Nuts:

2 C Mixed Nuts (we used a combination of peanuts, almonds, pecans, walnuts, and pumpkin seeds)
1 T honey
1 T vegetable oil
1 T water
1/4 tsp cinnamon (or any sweet spice you like!)
2 T sugar substitute

Combine honey, oil, water, cinnamon and sugar substitute in a large (1 gallon sized) plastic storage bag. Add nuts and massage until well coated. Turn out onto parchment-lined baking sheet and flatten into a single layer. Bake at 325 for 30-40 minutes.

Episode 3: Cauliflower Power!!

Cauliflower is one of the most low-carb and versatile veggies out there.
It can stand alone or take the place of a higher-carb food like pasta or potatoes.
Delicious and nutritious, it packs a whopping 85% of your daily vitamin C requirements per cup, and also has calcium, magnesium, iron, and fiber. And, did you know that cauliflower even has some protein? Yep, that's right! 2 grams per cup. Not that that's a lot, but when you're counting protein, every gram counts! And let's not forget that carb count: 5 grams per cup! So what are you waiting for? Go try some cauliflower today! In fact, we even have a couple of recipes to get you started:

We added cheese and green onions to ours before baking.

Cauli-Tatos
Servings: 8 "Regular Size Tummies" (about 1/2 C) OR 16 Bariatric Servings (1/4 C)
I have three of the pickiest eaters on the planet, one of which is 17!! And HE will ask for this recipe by name, so I know it's a winner! It does contain some potatoes, though, so if you're REALLY watching that carb count, you can skip them altogether. It won't be quite as smooth, but it will still be delicious!

Cooking the Vegetables:
1 head of cauliflower cut into florets and washed
2 red potatoes, washed and cut into 1-1/2 inch pieces (you want them close to the same size as the cauliflower)

Cover with chicken stock and add about a teaspoon or so of salt. Bring to a boil over medium high heat, then reduce the heat and boil until potatoes and cauliflower are fork tender. Drain, leaving some of the cooking liquid (about 1/4 C) in the bottom of the pan. This will help keep the dish smooth.

Making the Cauli-Tatos

Add to your pan:
2-3 T Butter, softened
1/2 block of cream cheese, softened
salt and pepper to taste

Use an immersion blender to blend the goodies until almost smooth. If you don't have an immersion blender, toss it into the food processor and process until almost smooth. If you don't want chunks, process until completely smooth.

Transfer mixture to a greased 9X9 baking pan. Bake at 350 for 15-20 degrees until hot and browned on top.

Nutritional Information per 1/4 C:
Calories:  75
Carbs:     7g
Protein:   2g

*********************************************************************************

Cauli-Mac-And-Cheese
Servings: 8 "Regular Size Tummies" (1/2 C) or 16 Bariatric Servings (1/4 C)

One of our biggest cravings is PASTA. Although we CAN eat it (in small portions), it's not great for weight loss. My comfort food of choice is often homemade mac and cheese. It is just so good. This is such a great option to avoid the high carbs in the macaroni portion of that dish! You really don't miss the pasta!!



For the cauliflower:
1 head cauliflower, cut into florets

Cover cauliflower with chicken stock and add about a teaspoon of salt. Bring to a boil over medium high heat, then reduce the heat to medium and continue to boil until fork tender. Drain completely.

For the sauce:
1 1/2 C heavy cream
4 oz cream cheese
2 C shredded cheese of choice
3 tsp. brown mustard
1/8 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. cayenne

Heat in a medium sauce pan over medium heat stirring consistently until smooth.
Add to cooked cauliflower and mix well,  then turn out into a greased 9X9 pan. Top with another 1/2 C cheese. Bake at 350 15-20 minutes or until hot, bubbly, and browned.

Nutrition per 1/4 C serving:

Calories: 130
Carbs:       3g
Protein:      6g

Episode 2: Something for Everyone! Meatloaf Bites! Plus, BONUS RECIPE!

Our second episode is up and running!! Thank you so much to everyone that has watched and subscribed to our channel. We are so thankful for your support!!


Protein is so important to people that have had any kind of weight loss surgery, especially in the weight loss phase! Did you know that the leaner the protein, the higher the protein count? It's true! We found that 1 oz of chicken breast has more protein than 1 oz of chicken thigh! The same goes for 1 oz of lean (90/10) ground beef vs. a fatter version (80/20). You can look it up for yourself by checking an online food database like Spark People or My Fitness Pal.

One issue with getting enough protein in for some of us is that our families don't want to have to eat what we do sometimes. There are some foods that are just difficult to make in smaller portions, and families don't necessarily want a mouthful of protein powder (okay, who does, really?). Recipes that are naturally smaller portions but full of protein are just what the doctor ordered in this instance!

This week's recipe is so easy, and surprisingly quick, and extremely versatile! Omit the ketchup and steak sauce, add some tomato sauce and Parmesan cheese for Italian meatballs! Switch out ground pork or chicken for the beef, add some soy sauce, green onions, and a pinch of Chinese 5 spice seasoning for Asian-style!


Mini Meatloaf Bites

1 lb lean (90/10 or leaner) ground beef
1 egg
1 C Ketchup
2 T Steak Sauce

Preheat oven to 425 degrees.
In a small bowl combine ketchup and steak sauce. Set aside.
In a larger bowl, combine meat, egg, and 1/2 of the ketchup/steak sauce mixture. Mix with your hands gently until well combined.
Using a cookie scoop, scoop into mini muffin tin.
Add one or two teaspoons of glaze to top of each mini muffins.
Bake in preheated oven 15-20 minutes until done (155-160 degrees with a meat thermometer).
Allow to rest for 10-15 minutes.
ENJOY!!

BONUS RECIPE!!
Since filming this episode, we've made the transition to more all-natural home made things - including condiments! We've found this amazing ketchup recipe that you can use in place of the one above. For the glaze, add a tablespoon of Worcestershire sauce and a teaspoon of yellow or Dijon mustard in place of the steak sauce!

Natural Ketchup

8 oz tomato sauce
6 oz tomato paste
2 T Vinegar of choice (I love balsamic or white wine for this!!)
1/4 C stevia or other natural sweetener of choice (I prefer honey, but it has a LOT of calories!!)
1/4 tsp. paprika
salt and pepper to taste (start with a pinch! - tomatoes and vinegar are naturally salty foods!)

Combine everything in a bowl and store in the fridge for a couple of weeks (if it lasts that long!!)

*NOTE* I meant to have pictures up on the blog for these recipes, but it did not work out that way this week! I will be taking shots soon and promise to have them posted as soon as possible! Bear with us!
<3 Jen <3

Episode 1: Preventing Yuck-In-A-Cup!!

Welcome to our blog! We hope you enjoyed our first episode! If you haven't seen it yet, go check it out here!

Today's show was all about the first few weeks after your weight loss surgery. I remember after my surgery, I was lost - completely LOST! I was given a small packet of papers on what I could and could not eat, but was told nothing about how to make it enjoyable. One of the largest downfalls of any weight loss venture is boredom!  So here are a few ways to prevent that boredom!

Phase one: Liquid diet before surgery:

Many of us are on a liquid diet before surgery. For some, we bought packets from the doctor's office. Others were on their own. If that's the case, shop around for a protein powder you like prior to starting this phase. Many health and nutrition stores will sell samples to you at a low cost, and some will even give them away! Be mindful though, what you like and tolerate prior to surgery will likely change AFTER surgery, so it's a good idea to only buy what you need for this phase!

Phase two: Clear Liquids After Surgery:

Some of us are on clear liquids for longer than others. What is a clear liquid diet? Well, bascally anything that is clear, not creamy, and not cream or dairy based. Some things you might be allowed on clear liquids are:
tea, coffee (black), water, fruit juice (diluted and 100%), water flavorings, gelatin desserts, broths, etc.

For those of us that were blessed to be on this phase for less than 24 hours, it's easy to get through. But for those that have to be on it for a week or more, it can become tedious! One way to get through this stage is by using herbs. Steep your fresh herbs whole (like you would tea) in your clear broths, then remove them. There are also now flavored broths on the market, so be sure to check those out as a viable alternative as well!

Phase three: Full Liquids After Surgery:

This is the one that we all have the hardest time with. How do we get our protein (60-80 grams!!!) on this phase?? Let's face it, most protein powders are NOT GOOD (yuck-in-a-cup!!!!).

First off, DON'T PANIC!!!

Second, remember that on full liquids, anything you can puree into a liquid consistency is fair game. That means ANYTHING - toss something into a blender with some broth until you can drink it and away we go!! (Did that with sardines once ... yeah ... don't ever do that) This works great for soups and stews - make a favorite soup or stew, then add a little extra broth when you puree it! Canned cream soups are okay in a pinch - but be sure you strain out any solids!

For those pesky protein shakes, don't forget you can add FLAVORS!!! Not only can you use flavored extracts and syrups (a favorite combo of mine was chocolate and mint! YUM!) but you can also use spices to flavor any of them! Try some pumpkin pie spice, or (another favorite) add some vanilla extract, cinnamon, and allspice for a snickerdoodle flavored shake! So many combinations - that's a future blog post on it's own for sure!

Phase four: Soft Foods After Surgery

I remember my first day on soft foods. I had refried beans and I about cried they tasted so good!! When soft foods come into play, you can be a bit more creative with what you make. One of my absolute favorite go-to's was a version of shrimp and grits that I still love:

Phase Four Shrimp and Grits
Servings: one (with leftovers!)

1 Packet Instant grits prepared according to package directions (use broth instead of water for a flavor boost!) - DO NOT HEAT YET!!
2 T cream of shrimp soup

In a microwave safe bowl, combine grits, broth, and soups. Consistancy should resemble loose mashed potatoes. Heat on high for 30 seconds. Stir. If needed, add more broth or soup to loosen to keep consistancy. If not heated all the way through, continue to heat in 10 second increments until hot.

Once you're on full solids, you can add some REAL shrimp to this and it is DIVINE!!

After this phase, you will start transitioning into full solids. Protein bars are an easy thing to keep on hand for those "rushed" moments, but remember you are better off by getting your protein in with REAL food at this point. Great things to keep on hand just for that use are:
canned tuna, canned chicken, canned beans (also helpful with fiber!!), jerky (after the first two months), deli meats, cheese, boiled shrimp, hard boiled eggs, nuts, etc ... Again, the list is so vast, it's a blog post on it's own!

Thank you so much for coming to visit our kitchen! Next week we will actually be cooking, so be sure to get your aprons ready! We can't wait to share our recipes with you!