Thanksgiving Sides

We love green bean casserole around here, but sometimes it can get a little tired. And candied sweet potatoes are such a wonderful treat, but many bariatric patients just can't handle the high sugar content! So this week we've lightened up two of the most traditional side dishes for this holiday's feast! Find this week's episode here!

Green Bean Casserole

1 lb fresh green beans, washed, trimmed, and cut into bite-size pieces (about 1-1 1/2 in pieces)

1 onion, chopped

1 bell pepper, chopped (any color you like - we used red!)

1 package sliced mushrooms

2 T arrowroot

2 C chicken broth

1/2 C fried onions (optional)

Cut the green beans into smaller pieces (if you can't find fresh green beans, use frozen just thaw them first. In a REAL pinch, or if you don't like fresh green beans you can use two cans of green beans - just drain them first!)

Saute the onions, peppers, and mushrooms in some olive oil and butter (if you want to, add about 2 minced garlic cloves!)

Add the green beans to the pan and toss.

Add the broth and mix well.

Take 2 T of arrowroot ...

Combine it with about 2 T of broth to make a slurry. Add the slurry to the pan and stir well. Bring up to a boil then stir gently until thickened.

Pour into a greased casserole dish.

Bake at 350 for about 20-25 minutes.
If desired, top with french fried onions the last 5 minutes of cooking!

Sue hard at work in the prep kitchen!

The Sweet Potatoes

3-4 small-medium sweet potatoes, peeled, cut into 1-1 1/2 in pieces, and boiled until just fork tender
1/2 C brown sugar substitute (or more, if you want it!)

2 T cinnamon (or more, if you want it!)
1/2 stick butter, softened

Cut your sweet potatoes into smaller bits ...

And put them into a greased baking dish or casserole dish. 

Add brown sugar and cinnamon. We also added some molasses here (2 T - just drizzle over the top!) Dot with butter and slide into a 350 degree oven.

Bake for about 30 minutes until they look kind of like this:

Then give them a stir.

Continue to bake for another 15-20 minutes until they look like this:

DONE!
Now, enjoy them while you look at your beautiful Thanksgiving table:

Yeah, I know. You've already seen it. We're just so proud of it!!

We are so THANKFUL for you - OUR VIEWERS!!
You guys are awesome and we are so glad you're joining us on this journey.
HAPPY THANKSGIVING FROM 7 BITES!!!

Love,

Jen and Sue

A 7 Bites Thanksgiving

Thanksgiving is the bane of a person that's had weight loss surgery. Weather you're brand new to the game and still on liquids or soft foods or you're an old hat, the fat, sugar, carbs, and portion sizes alone are overwhelming! This week, we've managed to lighten things up a bit lowering the fat and carbs by using a whole turkey breast rather than a whole bird, using a sugar free glaze instead of gravy, and making our dressing portion-controlled!

The Turkey

This is Hildegard. She made a wonderful main course this year!

 1 Whole Turkey Breast (find it in the poultry aisle alongside the other turkeys and the ham!)

1 stick butter, softened

1/4 C chopped fresh herbs (we used rosemary, thyme, and chives!)

Couple of teaspoons dried marjoram and/or savory

Wash turkey breast and pat dry. Set in roasting pan. 

Combine softened butter with herbs. Slather on turkey skin. Using your finger, gently separate the skin from the meat slightly and add more herb butter under the skin. 

Cover the bird with foil and roast at 325 for 2 hours, remove foil and finish cooking 30 minutes or until meat thermometer reads 155-160. Allow to rest for at least 10 minutes before carving - this will allow any carry-over cooking to finish and for the meats juices to redistribute.

Glazes:

Orange Glaze option                                                                        Apricot Glaze option

1 C orange juice                                                                             1 C apricot nectar

1 C orange marmalade                                                                    1 C apricot jam

2 T orange liqueur                                                                           2 T Amaretto liqueur

Combine all ingredients in a saucepan and heat over medium-low heat, stirring often, until reduced by half and thickened. Serve warm alongside meat of choice.

The Dressing

1 recipe Cornbread

1 onion, chopped

1 rib celery, chopped

1/2 C chopped pecans

1 T fresh rosemary

1 tsp of the following: Dried parsley, dried marjoam, dried thyme (you can add sage if you like it. We don't because Mom's allergic to it!!)

salt and pepper to taste

1 egg

1 C chicken broth

Cornbread:

1 C cornmeal

1 C flour

2 tsp baking powder

1 tsp salt

1 T sugar substitute (optional)

1 T melted butter

1 egg

3/4 C milk

Combine dry ingredients in large bowl. Whisk wet ingredients in smaller bowl. Add wet ingredients to dry ingredients and mix until well blended. Pour into sheet pan. Bake at 350 for 15-20 minutes or until toothpick comes out clean.

*NOTE* You can make this gluten free by substituting 1 C gluten-free baking mix for the flour OR by using all cornmeal!

Cut cornbread into cubes

Allow cornbread cubes to sit out overnight to dry OR dry in a 250 degree oven for about 2 hours

Chop one onion and a couple of ribs of celery and saute them in 1 T olive oil plus 1 T butter

Add to a large bowl with cornbread cubes and toss gently to combine.

Toss in some chopped pecans ...

Add 1 T chopped fresh rosemary
1 tsp ground marjoram

1 tsp thyme

1 tsp dried parsley

and toss to combine

Beat an egg into a cup of chicken broth and add to the bread cubes

*NOTE* I added WAY too much liquid and this is how it turned out. Yours will NOT be this loose!!!

Use a spoon to fill some greased mini muffin tins ...

You can also use individual-sized ramekins OR you can pour it into a 9X9 baking dish ...

Bake them up at 350 degrees:

Mini nuggets: 10-15 minutes

Individual ramekins:  20-25 minutes
9X9 baking dish:  30-35 minutes

Allow to cool for about 5 minutes before serving!

This is Pete. He's the official 7 Bites taste tester ...
Okay not really, but isn't he cute? Don't you just want to toss him some turkey?

Now set the table!

We found these dishes at the dollar store! Can you believe it?? Aren't they CUTE??

Happy Thanksgiving from 7 Bites!

Episode 6: Fall Favorites

The cooler weather is ripe for yummy comfort foods! These recipes are wonderful for fall and winter, and work well for every stage after surgery! Don't forget that if you're on full liquids or soft foods, you will probably want to puree them before eating!

PS: Sorry about the lack of pictures on the blog this week! We are changing formats with next week's episode - LOTS of pictures of both the finished product and the process! 


Jen's Fun Chili
Chili cook-off worthy! Texas red has no beans - if you MUST have them, serve pintos on the side! 

Serves 12 regular servings, up to 24 bariatric servings

2 lbs lean ground beef
1 medium onion, chopped
2 cloves garlic, minced
1 6 oz can tomato paste
1 28 can crushed tomatoes
12 oz good craft beer
1/4 C Chili powder
1 tsp ground black pepper
2 tsp salt, cumin, paprika, garlic powder, onion powder, oregano
1/2 tsp red pepper flake (or to taste)
1 T brown sugar substitute
2 tsp cinnamon

Stovetop directions:
Brown ground beef with onions and garlic until no longer pink and onions are tender. Add all remaining ingredients and mix well. Bring to a bubble over medium high heat, then turn to medium low and simmer for up to 2 1/2 hours, stirring occasionally. If it looks like the liquid is evaporating too quickly, add some broth or more beer (water will dilute the flavor!).

Slow cooker directions:
Brown ground beef with onions and garlic until no longer pink and onions are tender. Combine remaining ingredients in slow cooker and mix well to combine. Add meat mixture and stir well to combine. Cook on low up to 12 hours or on high up to 8 hours. If it looks like it needs more liquid after a few hours, add more beer or add some beef broth (water will dilute the flavor!)

Variations:
                 *Use allspice instead of cinnamon!
                 *Add 1/2 a block of Mexican chocolate!
                 *Add 1 chopped bell pepper.
                 *Use diced tomatoes instead of crushed tomatoes (2 cans)
                 *Toss some chipotles or some dried chilis in!

Nutrition per 1/2 C serving:
Calories: 186                Carbs: 13g                    Protein: 18g


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Mom's Beef Stew
Sometimes you just gotta have a potato!

2 lbs stew meat dredged in 1/2 C soy flour and seasoned with salt and pepper to taste
2 T oil
1 box beef broth
2 T tomato paste
2 medium red potatoes, peeled if desired and cut into bite size pieces
1/2 medium bag baby carrots
1/2 large onion, chopped
1 clove garlic
2 sprigs fresh rosemary
2 T "road kill seasoning" (garlic powder, salt and pepper)
1 C wine (red or white works!)

Stove top:
Brown dredged and seasoned stew meat in oil in large stock pot. De-glaze pan using 1 c beef broth. Add tomato paste and mix well. Add remaining broth and wine and stir well to combine. Add remaining ingredients and stir. Bring to a boil over medium high heat then reduce heat to medium low. Simmer for up to 2 hours, stirring occasionally. Add more broth if it looks as though the liquid is evaporating too quickly.

Slow Cooker:
Brown dredged and seasoned stew meat in oil. De-glaze pan with 1 C beef broth. Transfer to slow cooker and add remaining ingredients. Stir well to combine. Cook on low for up to 12 hours or on high for up to 8 hours. If it looks like the liquid is evaporating too quickly after a couple of hours, add more broth.

Variations:
                  *Add a handful of greens to the stew during the last 15-20 minutes for a great veggie boost!
                  * Use whatever veggies you have on hand! Green beans, scallions, turnips, sweet potatoes ...
                        any hardy vegetable works great!

Nutrition per 1/2 C serving:
Calories: 224                             Carbs: 9g                                     Protein: 17