It's the final throws of winter, and in some parts of the country - it's holding on for dear life!! This week we showed some delicious and healthy recipes that can get you through these last cold dregs until springtime is on the horizon!
Mama's No-Roux Gumbo
This is a GREAT recipe that stays true to the low-carb need of most bariatric patients. The okra acts as the thickener, so there's no roux needed! There are a lot of ingredients in this recipe but chopped onions, bell pepper and celery are available in the fresh food section and in the frozen food section. Using the rotisserie chicken makes this very simple because you just pull the chicken off the bone and dump it in the broth. It's definitely more simple than it looks!
2 tablespoons Olive Oil
2 tablespoons butter2 medium Onions chopped finely (about 2 cups)
1 cup Bell Pepper chopped finely
½ cup celery chopped finely
2 cloves garlic chopped finely
2 cups white wine
2 quarts or more of chicken broth or stock
1 lb good smoked sausages
1 ½ cups of shredded Chicken (rotisserie chicken is great, canned chicken is OK, but it is not as good as fresh. Turkey can be substituted)
1 pound of Shrimp
1 pound of unbreaded frozen okra (canned can be used but it is slimy so be prepared. This is the thickening agent)
2 Tablespoons Worcestershire Sauce
2-3 teaspoons of Cajun Seasoning, we use mild
1 ½ tablespoons of Hot Sauce (to your taste)
1 large can of diced tomatoes
1 pound of unbreaded frozen okra (canned can be used but it is slimy so be prepared. This is the thickening agent)
2 Tablespoons Worcestershire Sauce
2-3 teaspoons of Cajun Seasoning, we use mild
1 ½ tablespoons of Hot Sauce (to your taste)
1 large can of diced tomatoes
In a large pot, brown the vegetables in the olive oil and butter. Cook till they are translucent. Add the White Wine and the seasonings. Add the okra, sausage and shredded chicken. Bring to a strong boil for about 15-20 minutes check to make sure the okra is beginning to soften. Add the cleaned shrimp just about 5 minutes before serving.
Jen's Crock-Pot French Onion Soup
This is a favorite between my husband and I. In fact, we keep some stored in the freezer for cold, but busy, nights! We used Jarlsberg here, but any of your favorite cheese will work great! Head's up - phase 1 people strain off the broth! Phase 2 people - run it through your blender or food processor! This is a great recipe ALL phases can enjoy!
3-4 Onions (whichever kind you like best)
2 cloves minced garlic
3-4 sprigs thyme
1 box beef stock or 4 cups homemade
1 cup red wine
salt and pepper to taste
2 T butter
2 T olive oil or coconut oil
Saute onions in butter over medium-low heat until caramelized (will take about 20 minutes - be sure to stir them often!). This can be done in advance and the onions stored in a container in the fridge for up to two days. Toss them into the crock pot with the thyme, stock, and salt and pepper. Turn crock pot on low heat and cook for up to 8 hours. Ladle into soup bowls and top with shredded cheese of choice (we used Jarlsberg Swiss). Stick under the broiler for a few minutes until cheese is melted and browned.
Individual Zucchini Lasagna
Ever since I was a little girl, I was a lasagna hound. I could eat almost an entire pan of that frozen kind in one sitting! Now, of course, I can't have the noodles, but with this recipe you don't even MISS the noodles! You can substitute any spring or summer squash in this recipe beautifully. Yellow squash works well - and eggplant is great too!
This is a great way to use up leftover zucchini, sauce, cheese, and/or sausage! In fact, it can be mixed up in so many ways there's no limit to what you can add or omit!
Slice a zucchini into rounds. I used a mandolin, but if you don't have one use a very sharp knife. Try to get the slices as even as possible.
Cook up a lb of Italian sausage and put into bags for storage. Reserve about 1/4-/1/2 cup per lasagna.
Grab a jar of your favorite pasta sauce ...
Ricotta Filling
(for 2-3 servings)
(for 2-3 servings)
1/2 C ricotta cheese
1 egg
2 T Parmesan
1/4 c mozzarella or other cheese
a few leaves of basil, torn
salt and pepper to taste
Get a small (1/2 C size) ramekin (we found ours at a mega mart for around a dollar!) and grease it in whatever manner you choose (butter, cooking spray, coconut oil ...). Put a tablespoon of sauce on the bottom. Place a few rounds of zucchini on top of the sauce (it's okay to overlap a little), put a spoonful of ricotta mix on top of the zucchini, then a spoonful of sausage. Add a bit of sauce and a tiny sprinkle of cheese, then top with more zucchini. Repeat with more ricotta, sausage, sauce, and cheese. Top with another zucchini round and more sauce and cheese. Bake at 375 for 15-20 minutes, or until browned and bubbly.
This is a great recipe to make up several of and store them in the freezer. Alternatively, you can slice the zucchini lengthwise and do this as a full-batch in a big ol' pan! If you do the bigger pan, however, you will need to lengthen the cooking time to about 30-45 minutes.
This is a great recipe to make up several of and store them in the freezer. Alternatively, you can slice the zucchini lengthwise and do this as a full-batch in a big ol' pan! If you do the bigger pan, however, you will need to lengthen the cooking time to about 30-45 minutes.
*Step-by-step instructions will be found on our web site!*
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