Nutrition for Weight Management after Bariatric Surgery Presented by Adriana Assenti Zaira Acevedo Becerril Jacqueline Maciaszek Maggie Stanek Amy Kweller MS, RD January 2016
Life changes dramatically after bariatric surgery. Although your diet has already changed to support this new lifestyle, that doesn t mean meals should be anything but delicious! With a focus on high protein, nutrientdense foods, the recipes in this collection were designed by students studying advanced medical nutrition therapy, a senior level course in the Culinary Nutrition program at Johnson & Wales University, Denver. Students applied nutrition and culinary expertise in the creation of these recipes, keeping in mind a wide range of cooking skills and personal tastes. Thank you to the following students for their dedication to this project. Adriana Assenti Zaira Acevedo Becerril Jacqueline Maciaszek Maggie Stanek We hope you enjoy these recipes and your new lease on life! Amy Kweller MS, RD Assistant Professor
Egg tortilla wrap Serves 1 2 2 large eggs 1 pinch salt 1 Tbsp chopped chives 1 tsp pre-made Pesto 2 slices chopped ham 1-2 tortillas 1) Beat eggs in a bowl, mixing well. 2) Spray a large skillet with cooking spray and spread the liquid thinly across the pan. 3) Spread chives, ham and dash of salt across eggs. 4) Leave the egg mixture for up to 1 2 minutes, depending on size of pan, letting it cook well. Run a spatula underneath the omelet and slide it onto a cutting board. 5) Thin pesto with water and spread across the tortilla. Top with the omelet. 6) Roll up wrap and serve.
Muffin Tin Frittata Serves 6 6 eggs 2 cups spinach, chopped ¼ pound deli turkey breast or ground turkey ¼ cup milk or milk alternative 1 Tbsp oil or cooking spray Salt and pepper 1) Preheat oven to 350 2) Coat small skillet with cooking spray or heat oil and sauté spinach. 3) In a bowl, whisk together eggs and a little milk. 4) Cut deli turkey into cubes or sauté ground turkey and drain fat. 5) Mix meat with the egg mixture. Add spinach. 6) Spray muffin tin with cooking spray. 7) Pour egg mixture and fill muffin tins approximately ¾ full. 8) Bake 8 to 10 minutes or until egg mixture does not shake. 9) Serve or cover and freeze. Microwave or bake to reheat. Muffin Tin Quiche Serves 6 12 oz scrambled egg, 2:1 white:yolk 3 oz broccoli, chopped and steamed 3 oz roasted mushroom, diced 3 oz onion, diced and caramelized 1 oz garlic minced 4 oz lactose-free milk or alternative sauté 2 Tbsp nutritional yeast 1 tsp paprika 6 wonton wraps 1) Prep all vegetables as listed above. 2) Mix eggs and combine with vegetables and nutritional yeast. 3) Spray muffin tin and add a wonton wrapper to each cup. 4) Pour mix into each slot until each is ¾ full. 5) Bake at 350 for 10 minutes. 6) Serve or cover and freeze. Microwave or bake to reheat.
Smoothies are a nice addition to your diet, particularly when time is limited. Most any ingredient can be added to a smoothie, including vegetables like kale, carrots, and beets, high protein dairy, protein powder and small amounts of fruit. Peanut Butter Banana Smoothie 1 scoop plain or flavored protein powder 1 cup plain milk or milk alternative ½ banana 1 Tbsp unsweetened peanut butter Cocoa powder to taste Ice cubes to desired consistency. 1. Place all ingredients in a blender and blend to desired consistency. Berry Smoothie 1 scoop of plain or vanilla protein powder ½ cup frozen berries ¼ cup of cottage cheese 6 8 oz. milk or milk alternative 1. Place all ingredients in a blender and blend to desired consistency.
Chicken Ginger Spring Rolls Serves 4 1 Tbsp olive oil 2 Tbsp minced fresh ginger ¼ cup scallions, finely chopped (greens can be saved for garnish) 1 pound ground chicken or turkey breast 1 Tbsp low sodium tamari or soy sauce 1 Tbsp fish sauce 1 Tbsp fresh lime juice 2 Tbsp fresh cilantro, chopped, divided 1 Tbsp fresh mint, chopped 12 sheets rice paper ½ each zucchini, summer squash, red pepper, and carrot thinly sliced into match sticks 1) Heat oil in large skillet over medium high heat. Add fresh ginger, scallions, and ground chicken breast. Stir until chicken is almost completely cooked through. 2) Add tamari, fish sauce and lime juice and cook until chicken is cooked through. 3) Remove from heat and stir in 1 Tbsp fresh cilantro. 4) Heat a large pot of water until bubbles are starting to form and water is very hot, but not boiling. Working with one piece of rice paper at a time, dip into hot water for 5 seconds until rice paper becomes pliable. Remove rice paper from water and lay flat on a plate. 5) Add about 2 Tbsp of chicken ginger mixture to center of rice paper. Add a pinch of fresh cilantro, fresh mint and match stick vegetables on top of the chicken. Fold in sides of rice paper and roll-up. 6) Serve with various sauces such, as peanut, plum or hoisin sauce.
Asian Beef ½ pound of flank steak, cut very thinly Marinade: Juice of 2 limes 1 tsp soy sauce ½ tsp sugar or sugar substitute Thai Basil, chopped Topping (amounts as desired): Juice of 2 limes 1 avocado cut into pieces 1 tomato cut into cubes ½ - 1 onion chopped finely Thai Basil chopped 1) Combine juice, soy sauce, sugar and Thai basil. Slice flank steak very thinly. 2) Combine steak and marinade in a plastic bag and shake to disperse marinade. 3) Let steak in marinade rest for at least one hour. 4) Spray a pan with cooking spray or coat with a small amount of oil or butter. 5) Cook steak to desired doneness. 6) In a bowl combine avocado, limes, Thai basil, tomatoes, and onions. 7) Dress the steak with topping and serve.
Slow Cooker Chicken Tikka Masala 1 (28 ounce) can crushed tomatoes 1 small onion, chopped 2 tablespoons garam masala 1 tablespoon minced garlic 1 tablespoon minced fresh ginger root 1 tablespoon kosher salt 1 tablespoon brown sugar or sugar substitute ½ teaspoon ground cumin ½ teaspoon ground coriander 2 pounds skinless, boneless chicken thighs ½ cup plain low-fat Greek yogurt ¼ cup chopped fresh cilantro Black pepper, to taste Red pepper flakes, red curry paste, optional to taste 1) Stir tomatoes, onion, garam masala, garlic, ginger, salt, brown sugar, cumin, and coriander together in a slow cooker until well-mixed. 2) Place chicken thighs in tomato mixture. 3) Cook on high for 3 to 4 hours (or low for 6 to 8 hours). 4) Stir yogurt and cilantro into chicken mixture. 5) Serve with basmati rice or on Boston Bibb lettuce leaves.
Thai-style Basil Shrimp Serves 4-6 ¾ cup fresh lime juice (about 3 limes), plus wedges for serving ¼ cup vegetable oil, plus more for grill 3 Tbsp Thai red curry paste (less can be used for less heat) 2 Tbsp fish sauce 3 cloves garlic, grated 1 ½ pounds large shrimp peeled and deveined, tails intact 2 cups roughly chopped bean sprouts ½ cup basil, chopped Bibb lettuce leaves for serving 1) Whisk the lime juice, vegetable oil, curry paste, fish sauce and garlic in large bowl. Add the shrimp, toss to coat. 2) Refrigerate at least 30 minutes or up to 1 hour. 3) Soak ten 8-inch bamboo skewers in water at least 30 minutes, drain. 4) Thread the shrimp onto the skewers, rubbing any excess marinade on the shrimp. Set aside. 5) Preheat a grill or grill-pan to medium high. Brush grill grates with vegetable oil. Grill the shrimp skewers until well-marked and just cooked through, 2-3 minutes per side. 6) Combine bean sprouts and basil. Top the lettuce leaves with the bean sprout combination and shrimp skewers. 7) Serve with lime wedges and a dipping sauce, such as peanut sauce or ginger sauce.
Chicken Milanese Serves 4 2 large egg whites 2 tsp Dijon mustard ½ cup whole wheat panko breadcrumbs 2 Tbsp chopped flat-leaf parsley Zest of 1 lemon 4 (5-oiunce) skinless chicken breasts 1 Tbsp lemon juice 2 tsp olive oil ¼ tsp salt Optional topping: 1 bunch watercress, trimmed ½ small red onion, thinly sliced ¼ cup shaved parmesan cheese Cherry tomatoes, halved 1) Preheat oven to 425 F. Spray baking sheet with non-stick spray. 2) Whisk together egg whites and mustard in shallow bowl. Combine panko, parsley and zest on wax paper. Dip chicken pieces, one at a time, into egg mixture, then into panko mixture, pressing gently to coat. Place on prepared baking sheet and lightly spray with nonstick spray. 3) Bake 10 minutes. Turn chicken and lightly spray with nonstick spray. Bake until browned and cooked through, about 10 minutes longer. 4) Whisk together lemon juice, oil and salt in a bowl. Add watercress, onion and tomatoes. Toss to coat. 5) To plate, place a chicken breast on a plate. Top with watercress mixture and parmesan.
Thai Chicken Bowl 3 oz marinated chicken 2 oz onion, finely diced 2 oz carrot, finely diced 2 oz celery, finely diced 1 oz peanuts, chopped 1 Tbsp thinly sliced green onion 2 tsp soy sauce 1 oz lime juice 1 tsp Sriracha chile sauce 2 tsp rice wine vinegar 2 tsp ginger, grated 3 clove garlic minced 1) Marinate diced chicken breast in: lime juice, Sriracha, rice wine vinegar, ½ of the garlic, ½ of the ginger. 2) In a sauté pan lightly sprayed with cooking spray or a small amount of oil, sauté chicken until lightly browned. 3) Add vegetables and sauté until lightly golden. 4) Add peanuts and toast lightly. 5) Sprinkle with soy sauce and serve over brown rice or lettuce leaves.
Steamed Cabbage Wraps Filling: 1 pound ground chicken 4 cloves garlic, minced 1 oz ground ginger 2 oz shallots, diced and caramelized 2 oz green onion, thinly sliced 1 bunch cilantro, chopped 2 tsp orange zest 2 oranges, juiced 1 lime, juiced 1tsp sesame oil 1 egg, beaten 1 head, napa cabbage leaves, steamed for 10 minutes Dipping Sauce: 1 oz low sodium soy sauce 5 oz chicken broth 1 orange, juiced 1 oz chopped lemon grass 1 each star anise 1 clove garlic, crushed 1) Steam napa cabbage leaves for 10 minutes or boil gently for 6-8 minutes until pliable. 2) Combine all dipping sauce ingredients and stew for 20 minutes. 3) Combine all filling ingredients and form into meatballs. Adjust seasonings as needed so meatballs stick together. 4) Fill steamed cabbage leaves with 3oz filling and roll into balls. 5) Steam for 10 15 minutes or until chicken is fully cooked. 6) Serve with dipping sauce.
Asian Meatballs Serves 6-8 For meatballs: 1 ½ pounds ground pork, turkey or chicken 2 large eggs plus 1 egg white 2 Tbsp vegetable oil 3 cups thinly sliced green cabbage (abt. ¼ head) 8 oz shitake mushrooms, stems removed, caps thinly sliced 4 scallions, minced 3 cloves garlic, minced 1 2-inch piece ginger, peeled and finely grated (abt. 1 Tbsp) 3 Tbsp low sodium soy sauce 1 Tbsp toasted sesame oil 2 tsp sugar or sugar substitute 2 tsp corn starch Salt and white pepper 1 head Boston lettuce leaves, separated For sauce: ½ cup hoisin sauce 2 tsp (more/less to taste) Sriracha chile sauce 1 tsp rice vinegar 1 Tbsp sugar or sugar substitute 3 Tbsp sesame seeds For lighter sauce, use ¼ cup hoisin sauce and 2 Tbsp rice vinegar 1) Make the meatballs: Preheat oven to 400 F and line a baking sheet with parchment paper. 2) Heat oil in large nonstick skillet over medium-high heat. Add cabbage and season with ¼ tsp salt. 3) Cook, stirring occasionally until softened, about 4 minutes. Transfer cabbage to a plate to cool. 4) Wipe out the pan, then add the remaining 1 Tbsp vegetable oil and the mushrooms. Season with ¼ tsp salt and pepper to taste. Cook, stirring occasionally until browned, about 5 minutes. Transfer the mushrooms to the plate with the cabbage for cooling. 5) Lightly beat the eggs and egg white in a large bowl. Add the ground meat, scallions, garlic, ginger, soy sauce, sesame oil, sugar and cornstarch. Add the cabbage, mushrooms and pepper to taste. Mix by hand until just combined, being careful not to overmix. 6) Dampen hands and shape the meat mixture into 18 balls, approximately 2 each. Arrange on prepared baking sheet. 7) Make the sauce: Mix the hoisin sauce, Sriracha, vinegar, sugar and 1 Tbsp water in a bowl; set aside ½ cup for serving. 8) Brush meatballs with ½ of sauce and sprinkle with sesame seeds. Bake until cooked through, 18-22 minutes. 9) Serve in lettuce leaves with the reserved sauce.
Tuna en Papillote Serves 1 3-4 oz tuna steak 2 oz carrot, thinly sliced ½ orange, thinly sliced 5 each shiitake mushroom, sliced and soaked in dressing (below) 1 stalk green onion Dressing 1 tsp garlic, minced 1tsp low sodium soy sauce 1 tsp sesame oil 1 tsp rice wine vinegar Juice of ½ orange 1 tsp ginger, grated 12 x 16'' parchment paper 1 Tbsp cilantro leaves 1) Combine ingredients for dressing and soak mushrooms for 20-30 seconds. 2) Use strainer to drain solids from dressing. Set dressing aside. 3) Set parchment paper on cooking sheet. 4) Layer items in the center of the parchment pepper in this order: orange, carrot, tuna, strained mushroom, garlic and ginger, strained dressing, green onion. 5) Fold parchment paper and bake at 450 for 10-15 minutes. 6) Garnish with fresh cilantro leaves and serve.
Pork Tacos with Chipotle Cream Serves 4 1 pound pork tenderloin, trimmed 1 tsp chili powder 1/8 tsp salt 1/8 tsp cinnamon ½ cup fat-free sour cream 1 tsp minced chipotle en adobo 1 Tbsp lime juice ½ tsp sugar or sugar substitute 1 cup fat-free refried beans, warmed 4 (6-inch) soft corn tortillas, warmed 2 cups sliced romaine lettuce 1 large tomato, chopped 1) Cut pork tenderloin into 4 equal pieces. Slice each horizontally at middle without cutting entirely through meat and open each like a book. 2) Combine chili powder, salt and cinnamon in a small bowl. Sprinkle onto pork, coating all sides. 3) Spray skillet with cooking spray and set over medium-high heat. Add pork and cook, turning once, until browned and cooked through, about 10 minutes. Transfer to a cutting board and let stand 3 minutes. Cut into strips. 4) Combine sour cream, chipotle, lime juice and sugar in a small bowl. Spread warmed refried beans on tortillas. 5) Top with lettuce, strips of pork and tomato. Drizzle chipotle cream sauce evenly over top.
Shrimp Pasta ½ pound raw shrimp ½ cup zucchini ½ carrots ½ kale 2 Tbsp oil 8 oz zucchini, edamame or rice noodles (see below) 1 tsp garlic powder 1 tsp salt ½ tsp pepper 1) Cook noodles until al dente. 2) Wash vegetables. Thinly slice carrots and zucchini, finely chop kale. 3) Sauté vegetables in oil, season with salt, pepper, and garlic powder. 4) In a different sauté pan, sauté shrimp until they turn pink and curl slightly. 5) Serve shrimp and vegetables atop pasta. Zucchini Noodles 6 zucchini Water 1) Slice zucchini into thin, noodle-shaped strips. A mandolin or spiralizer works well for this. 2) Bring a pot of water to a boil. Add zucchini. 3) Cook zucchini for one minute. Drain and rinse immediately with cold water to stop cooking. Do not overcook! 4) Serve.
Pork Tenderloin with Applesauce ½ pound pork tenderloin 2 Tbsp olive oil Salt Pepper Unsweetened applesauce, prepared or following recipe below 1) Preheat oven to 350 2) Drizzle pork tenderloin with olive oil, and sprinkle with salt and pepper. 3) Place pork in oven until pork has reached an internal temperature of 145. 4) Slice pork and serve with unsweetened applesauce. Applesauce 2 granny smith apples 2 red delicious apples 2 cups water 2 Tbsp brown sugar or sugar substitute ½ tsp allspice 1 tsp cinnamon 1) Boil water 2) Peel and quarter apples. Cook in boiling water until soft. 3) Mash apples and add brown sugar, cinnamon and all spice. 4) Blend until smooth.
Peanut Sauce ¼ cup peanut butter, creamy, all-natural 3 Tbsp vegetable broth or water 1 Tbsp lime juice or balsamic vinegar 1 Tbsp rice vinegar 1 Tbsp low sodium soy sauce 1 Tbsp fresh ginger root, peeled, minced 2 tsp toasted sesame oil 2 tsp Worcestershire sauce 1 tsp hot pepper sauce (optional) ½ tsp sugar or sugar substitute 1) Whisk all ingredients together in a medium bowl until smooth and creamy. To store, cover and refrigerate up to 3 days, whisk before using again. Ginger Dipping Sauce ¼ cup fresh ginger root, minced ½ cup low sodium soy sauce 2 fl. oz. mirin ¼ cup seasoned rice wine vinegar 1 Tbsp honey ¼ cup scallions, minced 1) In a small bowl, combine all ingredients until well blended. Chimichurri Sauce ½ bunch parsley ¼ bunch cilantro ½ bulb shallot 1 clove garlic, peeled 2 Tbsp red wine vinegar ½ Tbsp capers 1/3 ½ cup cooking oil 1) Pulse parsley, cilantro, shallots, garlic, red wine vinegar and capers in a food processor while drizzling oil. Add to desired consistency. Season with salt and pepper.