The bariatric diet has a very soft spot for fish as I have described previously. I am including in this group of recipes a deconstructed tuna salad. blackened grilled fish seemingly straight from New Orleans; and a grilled fish with a Hollandaise sauce which has a blend of herbs making it a bit unique.
Two of these recipes call for grilled fish which should be in 4 ounce fillets. I have set these recipes to serve four people so invite some friends over to dinner or lunch. Use a grill pan if you have one to reduce the need for a lot of oil. Use a bit of olive oil in the pan before you put the fillets in to cook. Try not to overcook the fish. When it is done correctly it is moist and tender, gently flaking. Overdone and it’s a bit rubbery. Keep the heat to medium high.
The tuna salad undone is a interesting change from the standard tuna and mayonnaise mixture. However do use the very best quality canned tuna you can find. Italian tuna packed in olive oil is delicious and the high nutritional quality of the dish as well as the interesting ingredients makes it more than a typical tuna salad for lunch.
Tuna Salad undone
Ingredients
6 to 8 ounces quality canned tuna, packed in olive oil
4 leaves butter lettuce, rinsed and patted dry
2 tablespoons finely chopped shallot
2 tablespoons finely chopped red or orange bell pepper
1 tablespoon nonpareil capers
2 tablespoons chopped hard-boiled egg
1 tablespoon micro greens
1/4 teaspoon sea salt
1/2 lemon
Directions
Carefully remove the tuna from the can, leaving the loin pieces intact. Reserve the olive oil. Place the tuna in the refrigerator while you prepare the remaining ingredients.
Divide the lettuce between 2 plates and carefully lay the tuna atop the leaves. Top with the shallot, bell pepper, capers, hard-boiled egg and micro greens. Sprinkle with sea salt. Drizzle the salad with the reserved olive oil and a squeeze of lemon.
Blackened spicy fish
Blackened fish is a staple item in the restaurants in New Orleans. The normal method is to sear the spiced fillets in a white-hot frying pan. This causes the spice seasoning to smoke heavily and when you hot cook something with pepper in it, be sure to have your exhaust fan on in the kitchen. Or do it the way we like do it here, and grill the spiced fish over an open barbecue. Same great flavor from all the spices without all the inside smoke and coughing, and sneezing, and hacking.
Ingredients
4- 4 ounce fillets of white fleshed fish (halibut, rockfish, seabass)
1 Cup Crab boil mix
¾ Cup Paprika
¼ Teaspoon Garlic powder
½ Cup Catsup
½ Cup Mango chutney
¼ Cup Hot sauce
To make the Blackened spice mix
1 Cup Crab boil mix
¾ Cup Paprika
1 Teaspoon Garlic powder
Mix ingredients together and store in an air-tight container
Spicy sauce mix
½ Cup Catsup
½ Cup Mango chutney
¼ Cup Hot sauce
Mix ingredients together and store in an air-tight container
Directions
Sprinkle fish fillets with spice mix, and then dredge in the spicy sauce
Let stand for 5 minutes to dry slightly
Grill at medium high until done.
Grilled fish with Spring Herb Hollandaise Sauce
Fish served with Hollandaise makes a wonderful lunch or dinner entree. This dish sautes the fish and dresses it with the herbed Hollandaise. The recipe uses four ounce fillets. and provides a substantial amount of protein as well as a fair amount of fats (butter and eggs). As in all dishes, think wisely before eating and eat what is not only good for you but tastes good too.
Ingredients
4 - 4oz fish fillets (sea bass, rockfish, or other 1” thick fillets)
Make a quick Hollandaise
Break two eggs into a blender jar
And add the following:
1 teaspoon dry mustard
A pinch of salt and white pepper
½ tablespoon of grated lemon zest
1/2 tablespoon minced fresh mint
1/2 tablespoon minced fresh basil
1/2 tablespoon minced fresh tarragon
3 tablespoons of fresh lemon juice
Then:
Melt 1 ½ cubes of butter until it starts to foam
Start blender; pour melted butter in very slowly
The mixture will form an emulsion.
Keep warm but do not let it boil.
Reserve some of the chopped herbs to sprinkle over the fish before serving.
To serve
Saute fish fillets in 2 tablespoons of melted butter
Serve topped with the warm Hollandaise and a sprinkle of the mixed fresh herbs
Add a slice of lemon.
Saturday, September 26, 2009
Friday, September 25, 2009
Condiments that add excitement
Interesting condiments can take sometimes bland and possibly unappetizing foods and turn them into truly delicious dishes. The trick here is to understand the combinations of flavors that go with a dish and then accent one or more of those flavors. It can be a simple reduction of the juices left over after roasting a chicken. Just add a bit of water, scrape up the brown bits in the bottom of the roaster and let the liquid evaporate over medium heat until it is thick and rich. Taste it before adding any seasonings. Salt and other flavors will concentrate in the reduction so season just before serving.
Here in Italy we use these types of condiments all the time in antipasti, served on cheese slices, or with hot or cold meats. Their unique characteristics make them a worthy part of the bariatric diet and when left in the refrigerator can be quickly used to enhance any dish. Use the fruits and vegetables that are in season and make these up for long term storage. They are easy to water process can and keep for extended periods. If you have some apples, make an apple mostarda; likewise with pears, figs or peppers. Have fun learning to can your own condiments and enjoy them all the time.
For the bariatric patient, condiments should be used lightly as they tend to be fairly high in calories, but when used sparingly can truly enhance the flavor of the dish. Of particular interest to the bariatric cook is the development of flavors that are slightly acidic (made with vinegars) or a combination of sweet and sour flavors. I have includes several recipes condiments that I have made here in Italy and have stored down in the pantry for ready use or to be given away as house gifts.marinades.
Making chutneys, marmalattas, and mostarda here in Italy is a lot of fun and takes advantage of the fall and summer largesse of fruits and vegetables. They provide wonderful additional flavors and depths to the basic recipes. I have used chutneys and marmalattas to make up a plate of sliced cheese pieces and either top the pieces with one of the condiments or pass a small bowl with a demitasse spoon to serve yourself. Mostarda is a uniquely northern Italian dish that combines the sweetness of fruits and syrups with the taste of vinegars and toasted mustard seeds. Use them on the smoked salmon antipasti as well as on a wide variety of other antipasti. It gives them a slightly different taste and I usually get the same comment from those people consuming the item. “What is it??”
I have included several recipes for mostarda and marmalattas and conserves, and if you have a favorite recipe for chutney, make it up and try it with cheeses. A few chutney recipes will follow in another posting. I came up with the recipes for mostarda while experimenting with different tastes and fruits and I have use apples, pears, and various citrus fruits as well as dried fruits. You can make them is smaller amounts and put them in the pantry. When you need one for a party, take it out and use it, then refrigerate.
Mostarda can be made with just the mustard seeds and the sugar syrup, but I prefer to add some vinegar to make the preserves sweet and sour.
Apple or Pear mostarda
Ingredients
Three cups of water
2 cups of sugar
Four Granny Smith apples, grated or the same amount of grated firm pears
Three tablespoons of yellow mustard seeds
3-4 tablespoons of apple cider vinegar (optional)
Directions
Bring water and sugar to a rolling boil and boil for 10 minutes.
Add grated apples and return to a boil.
Toast mustard seeds in a dry frying pan until they start to pop.
Grind in a mortar or spice mill to a coarse texture.
Add to apples and sugar.
Taste and add 3-4 tablespoons vinegar. (This is my preferred option)
Simmer for 30 minutes.
Set aside overnight to steep.
Bottle in sterilized jars, seal and process for 5 minutes in boiling water.
Remove from the water bath to a rack.
Allow to cool.
Lemon or citrus mostarda
I like this one made with tangerine or lemon rind. Makes a great condiment for crostini with cream cheese and smoked salmon.
Ingredients
2 cups of sugar
2 cups of water
2 tablespoons of yellow or black mustard seeds
1 Tablespoon of powdered mustard (Coleman’s)
1 cup of citrus peels (tangerine, lemon, orange or mixture)
All the juice from the peeled fruits
3-4 Tablespoons of white wine vinegar (more to taste)
Directions
Mix water and sugar together and bring to a boil.
Boil for 10 minutes, and then add the citrus peels and juice.
Add the powdered mustard.
Continue boiling the sugar mixture until it thickens, and the bubbles are small.
Toast the mustard seeds in a small frying pan until they start to pop.
Transfer the seeds to a mortar and pestle or a spice grinder.
Grind to a coarse grind and add to fruit mixture.
Bring to a boil and cook for 20 minutes.
Transfer to clean canning jars (1/2 pint or less).
Cap and process in boiling water bath for 10 minutes.
Transfer to rack and allow to cool.
Pear and Ginger mostarda
This can be made with just the mustard seeds and the sugar syrup, but I prefer to add some vinegar to make the preserves sweet and sour. Mustard seeds can be increased according to taste.
Ingredients
Two cups of water
2 cups of sugar
Four firm pears, peeled and grated
3 Tablespoons grated ginger
Three tablespoons of yellow mustard seeds
3-4 tablespoons of white wine vinegar (optional)
Directions
Bring water and sugar to a rolling boil and boil for 10 minutes.
Add grated pears and return to a boil.
Add ginger.
Toast mustard seeds in a dry frying pan until they start to pop.
Grind in a mortar or spice mill to a coarse texture.
Add to pears and sugar.
Taste and add 3-4 tablespoons vinegar. (This is my preferred option)
Simmer for 30 minutes.
Bottle in sterilized jars, seal and process for 5 minutes in boiling water.
Remove from the water bath to a rack.
Allow to cool.
Dried Apricot and Onion Conserve
Ingredients
1 pound of dried apricots, chopped into medium dice
Rind of ½ lemon and the juice from the whole lemon
2 onions chopped in medium dice
2 cups of water
1 cup sugar
Vinegar
Salt
1 onion, chopped
Directions
Boil water and sugar together to dissolve.
Add the lemon rind and juice.
When boiling, add apricots and return to a boil.
Simmer mixture for 30 minutes.
Add 3-4 Tablespoons of vinegar.
Add a pinch of salt.
Add the chopped onion and continue cooking for another 30 minutes.
Mixture will thicken as the apricots hydrate.
Remove from heat and allow to cool slightly.
Puree the mixture with an immersion blender to a coarse consistency.
Return to boil.
Taste and correct seasonings (add vinegar, sugar).
Fill ½ pint bottles and lid.
Process in boiling water for 5-6 minutes.
Can be made with fresh apricots.
Use 3-4 cups fresh with the stones removed.
Simmer for 30 minutes to cook the apricots. They will start to fall apart.
Fig marmalata
Ingredients
1 dozen large ripe Mission or green figs
I onion, chopped (more if desired)
3 cloves of garlic, chopped
Sugar (to taste)
Red pepper flakes (to taste)
Apple cider or wine vinegar (to taste)
Directions
Make the fig puree:
Place a dozen large figs cut into quarters in a large saucepan.
Add a chopped onion and 3 cloves of garlic
Add water to cover and cool over medium heart for approximately 1 hour until figs are very soft.
The mixture should be reduced by about ½.
Place the fruits in a food processor or using a stick blender, puree till smooth.
Put back over low heat and continue to cook to thicken the puree.
Stir at frequent intervals.
Check for seasonings and add salt and pepper.
I found a couple of tablespoons of vinegar made a great difference in sharpening the flavors.
Add 2-3 tablespoons of sugar if you want it sweeter and to balance the vinegar.
Pack in ½ pint clean jars and refrigerate or water process for 10 minutes to can for longer term storage.
Keeps about three weeks fresh or they can be stored for longer periods if canned.
Pepper marmalatta
Ingredients and directions
1 yellow bell pepper, remove the stem, seeds and interior ribs and slice lengthwise into thin slices.
1 red bell pepper, remove the stem, seeds and interior ribs and slice lengthwise into thin slices.
2 large onions, peeled, cut into half and sliced into thin slices (should be approximately 2 cup).
3 cloves of fresh garlic, peeled and sliced thinly.
Place vegetables in a deep saute pan and add ¼ cup olive oil.
Add ½ teaspoon salt.
Add ½ teaspoon red pepper flakes (this can vary with your tolerance for the heat)
On medium heat, saute for approximately 20 minutes, stirring frequently.
Add 2 cups of water and return to a simmer.
Add ¾ cup of vinegar (wine vinegar, apple cider vinegar, or rice wine vinegar, not Balsamic).
Add 3/4 cup of sugar to the vegetables and continue to simmer.
Taste the mixture to determine the balance between the vinegar and the sugar.
Add either as appropriate.
Continue to cook the vegetables down until they are quite thick.
Taste and adjust seasonings (it should be a balanced sweet and sour and not overpowered by either).
Allow to cool and place in a storage container in the refrigerator or can be water processed for 10 minutes for long term storage.
Can keep in the refrigerator for several weeks
Here in Italy we use these types of condiments all the time in antipasti, served on cheese slices, or with hot or cold meats. Their unique characteristics make them a worthy part of the bariatric diet and when left in the refrigerator can be quickly used to enhance any dish. Use the fruits and vegetables that are in season and make these up for long term storage. They are easy to water process can and keep for extended periods. If you have some apples, make an apple mostarda; likewise with pears, figs or peppers. Have fun learning to can your own condiments and enjoy them all the time.
For the bariatric patient, condiments should be used lightly as they tend to be fairly high in calories, but when used sparingly can truly enhance the flavor of the dish. Of particular interest to the bariatric cook is the development of flavors that are slightly acidic (made with vinegars) or a combination of sweet and sour flavors. I have includes several recipes condiments that I have made here in Italy and have stored down in the pantry for ready use or to be given away as house gifts.marinades.
Making chutneys, marmalattas, and mostarda here in Italy is a lot of fun and takes advantage of the fall and summer largesse of fruits and vegetables. They provide wonderful additional flavors and depths to the basic recipes. I have used chutneys and marmalattas to make up a plate of sliced cheese pieces and either top the pieces with one of the condiments or pass a small bowl with a demitasse spoon to serve yourself. Mostarda is a uniquely northern Italian dish that combines the sweetness of fruits and syrups with the taste of vinegars and toasted mustard seeds. Use them on the smoked salmon antipasti as well as on a wide variety of other antipasti. It gives them a slightly different taste and I usually get the same comment from those people consuming the item. “What is it??”
I have included several recipes for mostarda and marmalattas and conserves, and if you have a favorite recipe for chutney, make it up and try it with cheeses. A few chutney recipes will follow in another posting. I came up with the recipes for mostarda while experimenting with different tastes and fruits and I have use apples, pears, and various citrus fruits as well as dried fruits. You can make them is smaller amounts and put them in the pantry. When you need one for a party, take it out and use it, then refrigerate.
Mostarda can be made with just the mustard seeds and the sugar syrup, but I prefer to add some vinegar to make the preserves sweet and sour.
Apple or Pear mostarda
Ingredients
Three cups of water
2 cups of sugar
Four Granny Smith apples, grated or the same amount of grated firm pears
Three tablespoons of yellow mustard seeds
3-4 tablespoons of apple cider vinegar (optional)
Directions
Bring water and sugar to a rolling boil and boil for 10 minutes.
Add grated apples and return to a boil.
Toast mustard seeds in a dry frying pan until they start to pop.
Grind in a mortar or spice mill to a coarse texture.
Add to apples and sugar.
Taste and add 3-4 tablespoons vinegar. (This is my preferred option)
Simmer for 30 minutes.
Set aside overnight to steep.
Bottle in sterilized jars, seal and process for 5 minutes in boiling water.
Remove from the water bath to a rack.
Allow to cool.
Lemon or citrus mostarda
I like this one made with tangerine or lemon rind. Makes a great condiment for crostini with cream cheese and smoked salmon.
Ingredients
2 cups of sugar
2 cups of water
2 tablespoons of yellow or black mustard seeds
1 Tablespoon of powdered mustard (Coleman’s)
1 cup of citrus peels (tangerine, lemon, orange or mixture)
All the juice from the peeled fruits
3-4 Tablespoons of white wine vinegar (more to taste)
Directions
Mix water and sugar together and bring to a boil.
Boil for 10 minutes, and then add the citrus peels and juice.
Add the powdered mustard.
Continue boiling the sugar mixture until it thickens, and the bubbles are small.
Toast the mustard seeds in a small frying pan until they start to pop.
Transfer the seeds to a mortar and pestle or a spice grinder.
Grind to a coarse grind and add to fruit mixture.
Bring to a boil and cook for 20 minutes.
Transfer to clean canning jars (1/2 pint or less).
Cap and process in boiling water bath for 10 minutes.
Transfer to rack and allow to cool.
Pear and Ginger mostarda
This can be made with just the mustard seeds and the sugar syrup, but I prefer to add some vinegar to make the preserves sweet and sour. Mustard seeds can be increased according to taste.
Ingredients
Two cups of water
2 cups of sugar
Four firm pears, peeled and grated
3 Tablespoons grated ginger
Three tablespoons of yellow mustard seeds
3-4 tablespoons of white wine vinegar (optional)
Directions
Bring water and sugar to a rolling boil and boil for 10 minutes.
Add grated pears and return to a boil.
Add ginger.
Toast mustard seeds in a dry frying pan until they start to pop.
Grind in a mortar or spice mill to a coarse texture.
Add to pears and sugar.
Taste and add 3-4 tablespoons vinegar. (This is my preferred option)
Simmer for 30 minutes.
Bottle in sterilized jars, seal and process for 5 minutes in boiling water.
Remove from the water bath to a rack.
Allow to cool.
Dried Apricot and Onion Conserve
Ingredients
1 pound of dried apricots, chopped into medium dice
Rind of ½ lemon and the juice from the whole lemon
2 onions chopped in medium dice
2 cups of water
1 cup sugar
Vinegar
Salt
1 onion, chopped
Directions
Boil water and sugar together to dissolve.
Add the lemon rind and juice.
When boiling, add apricots and return to a boil.
Simmer mixture for 30 minutes.
Add 3-4 Tablespoons of vinegar.
Add a pinch of salt.
Add the chopped onion and continue cooking for another 30 minutes.
Mixture will thicken as the apricots hydrate.
Remove from heat and allow to cool slightly.
Puree the mixture with an immersion blender to a coarse consistency.
Return to boil.
Taste and correct seasonings (add vinegar, sugar).
Fill ½ pint bottles and lid.
Process in boiling water for 5-6 minutes.
Can be made with fresh apricots.
Use 3-4 cups fresh with the stones removed.
Simmer for 30 minutes to cook the apricots. They will start to fall apart.
Fig marmalata
Ingredients
1 dozen large ripe Mission or green figs
I onion, chopped (more if desired)
3 cloves of garlic, chopped
Sugar (to taste)
Red pepper flakes (to taste)
Apple cider or wine vinegar (to taste)
Directions
Make the fig puree:
Place a dozen large figs cut into quarters in a large saucepan.
Add a chopped onion and 3 cloves of garlic
Add water to cover and cool over medium heart for approximately 1 hour until figs are very soft.
The mixture should be reduced by about ½.
Place the fruits in a food processor or using a stick blender, puree till smooth.
Put back over low heat and continue to cook to thicken the puree.
Stir at frequent intervals.
Check for seasonings and add salt and pepper.
I found a couple of tablespoons of vinegar made a great difference in sharpening the flavors.
Add 2-3 tablespoons of sugar if you want it sweeter and to balance the vinegar.
Pack in ½ pint clean jars and refrigerate or water process for 10 minutes to can for longer term storage.
Keeps about three weeks fresh or they can be stored for longer periods if canned.
Pepper marmalatta
Ingredients and directions
1 yellow bell pepper, remove the stem, seeds and interior ribs and slice lengthwise into thin slices.
1 red bell pepper, remove the stem, seeds and interior ribs and slice lengthwise into thin slices.
2 large onions, peeled, cut into half and sliced into thin slices (should be approximately 2 cup).
3 cloves of fresh garlic, peeled and sliced thinly.
Place vegetables in a deep saute pan and add ¼ cup olive oil.
Add ½ teaspoon salt.
Add ½ teaspoon red pepper flakes (this can vary with your tolerance for the heat)
On medium heat, saute for approximately 20 minutes, stirring frequently.
Add 2 cups of water and return to a simmer.
Add ¾ cup of vinegar (wine vinegar, apple cider vinegar, or rice wine vinegar, not Balsamic).
Add 3/4 cup of sugar to the vegetables and continue to simmer.
Taste the mixture to determine the balance between the vinegar and the sugar.
Add either as appropriate.
Continue to cook the vegetables down until they are quite thick.
Taste and adjust seasonings (it should be a balanced sweet and sour and not overpowered by either).
Allow to cool and place in a storage container in the refrigerator or can be water processed for 10 minutes for long term storage.
Can keep in the refrigerator for several weeks
Thursday, September 24, 2009
Today its Eggs
The egg is a nutrient-dense food, containing high quality protein and a wide range of essential vitamins, minerals and trace elements. Eggs can make a significant contribution to a healthy diet for the bariatric patient.
I know. I know about the cholesterol scare tactics of the anti-egg groups. But eggs have not been shown to be that excessive a provider of cholesterol and the fact that they are so versatile makes them perfect components in the bariatric diet. If there is concern regarding your LDL and total cholesterol I encourage you to talk to your doctor about adding more eggs to your diet and maybe reducing other dietary components?
Eggs are an excellent source of protein. The egg contains all the essential amino acids needed by the human body. They then complement other foods of lower biological value by providing the amino acids that are in short supply in those foods. The weight of the egg is approximately 12.5% protein and it is found in both the yolk and the albumen. Although protein is more concentrated around the yolk, there is in fact more protein in the albumen. On the scale most commonly used for assessing protein, egg are used as the base reference (with a value of 100) and are the standard against which all other foods are assessed, So now that we know about the nutritional aspects of the egg (commonly the chicken egg), lets find some ways to cook them and incorporate their goodness into the bariatric diet.
I will provide some complex egg dishes here but also remember to just fry a couple up for breakfast when you want. Add a bit of salt and freshly ground pepper, and maybe a splash of Tabasco sauce. Put them on a nice little plate (makes the meal look bigger than it is). Pour yourself a cup of good coffee and go sit out on the patio. (Oh, that’s what I do most mornings, sorry) Use the patio, terrace, or breakfast nook, but give yourself a place to quietly enjoy your nutritional repast.
An easy technique for excellent egg dishes is to bake them. They can be cooked with vegetables, a bit of wine, or some cheese . You can stick the eggs in the oven, make the coffee and pour a bit of juice. When they are ready so are you.
Baked eggs with Spinach
Ingredients
1/2 medium onion, finely chopped .
2 tablespoons unsalted butter.
1/4 pounds spinach, coarse stems discarded and leaves coarsely chopped
1/3 cup heavy cream
1/2 teaspoon salt
1/8 teaspoon black pepper.
4 large eggs.
Directions
Preheat oven to 400 degrees F.
Cook onion in butter in a 10-inch heavy skillet over moderate heat, stirring, until softened, about 5 minutes.
Add spinach and cook, covered, stirring 2 or 3 times, until wilted, 2 to 3 minutes.
Remove lid and cook, stirring, until excess liquid is evaporated, 2 to 4 minutes.
Add cream, salt, and pepper and simmer, stirring occasionally, until slightly thickened, 3 to 4 minutes.
Arrange buttered ramekins in a shallow baking pan and divide spinach among them.
Make an indentation in center of each and carefully crack an egg into each indentation.
Bake in middle of oven until whites are just set, about 15 minutes.
Serve eggs in ramekins with bacon and toast.
Baked eggs with wine and Asiago cheese and chicken and apple sausage
Ingredients
4 eggs
Salt and freshly ground pepper
2 tablespoons of butter
4 tablespoons white wine
4 tablespoons of grated Asiago cheese
2 Chicken and apple sausages
Directions
Preheat oven to 400 degrees F
Take two ramekins and place a tablespoon of melted butter in each.
Break two eggs into the ramekin
Pour 2 tablespoons of white wine over the eggs,
Put 2 tablespoons of grated Asiago cheese on top of the eggs.
Put the dish in the oven
Put on the middle rack in the oven and bake until whites are set, about 15 minutes
Served with grilled chicken and apple sausages.
A frittata is quite easy to make and creates a nice dish that can serve several people for brunch. In effect they are crust-less quiches. They have the same creamy custardy egg mixture without all the bother of creating that perfect crust. You do need a good, non-stick, oven proof pan though. I happen to use a 9”Calphalon anodized aluminum frying pan and it has created some great frittatas for brunches we have prepared here in Umbria.
This one was consumed rapidly by at least 20 guests at a recent afternoon party.
Artichoke and mushroom frittata
Ingredients
6 eggs
One small jar of marinated artichoke hearts (drained) and chopped coarsely
One jar of marinated mushrooms, drained and chopped coarsely
3 tablespoons of butter
¼ cup whipping cream
½ cup grated sharp cheese (Pecorino, white chedder, Parmesano Reggiano)
Directions
Preheat oven to 350 degrees F.
On top of the stove, heat the butter in the frying pan.
Thoroughly mix the eggs in a bowl with whisk.
Add the cream and mix well.
Saute the artichoke hearts and mushrooms in the melted butter for 1-2 minutes at moderate heat.
Pour in the egg mixture and stir to ensure the eggs are starting to set.
Sprinkle the cheese over the top of the eggs.
Place in the oven for 12-15 minutes until it is puffy and slightly browned on top.
Slice into wedges and serve hot or warm.
The following dish is one we serve a lot during the early part of the summer when we have wild asparagus available. Our chef picks the asparagus during its spring growing period, blanches it and freezes it until it is needed. We serve this with moistened Sardinian flat bread in a type of wrap. It can also stand alone as a semi-poached egg and asparagus dish. Since wild asparagus is generally not available everywhere, commercial asparagus is a fine substitute.
Asparagus and steamed eggs (alone or wrapped)
Ingredients
10-15 stalks of asparagus, sliced into thin julienned strips or chopped into thin slices crosswise
4-6 eggs
2-3 tablespoons of good olive oil
Water
Salt and pepper
Directions
Cook the asparagus in a frying pan or saute pan with a good fitting lid.
Start the asparagus in the frying pan with the olive oil over medium heat.
When the asparagus has wilted, break the eggs into the pan on top of the asparagus and add 2-3 tablespoons of water. Salt judiciously. A lot of cracked pepper is great.
Put the lid on and cook gently covered until the whites are set and the yolks are cooked (4-5 minutes on medium heat).
For the Sardinian bread recipe, the egg yolks are done to a hard state; the eggs and asparagus are sectioned and then rolled up in slightly moistened cracker bread or in warmed commercially available wraps or even flour tortillas. Sort of a healthy burrito.
Alternatively you can just cook the eggs to whatever level of doneness you prefer. This would likely be the method of serving for the bariatric patient. Veggies and eggs!
Cheddar Cheese Egg Casserole
Ingredients
3 tablespoons butter, melted
5 large eggs, beaten
1 cup cottage cheese
1/2 cup shredded Cheddar cheese
1 (4 ounce) can diced green chiles
1/4 cup flour
1/2 teaspoon baking powder
Salt
Directions
Preheat the oven to 350 degrees F.
Brush an 8-inch square baking dish with 1 tablespoon butter and set aside.
In a medium bowl, whisk together the eggs, cottage cheese, cheddar cheese, chiles, flour, baking powder, 1/2 teaspoon salt and the remaining 2 tablespoons butter.
Pour into the prepared dish and bake until set, about 35 minutes.
Serve hot
Not all tortillas are made from flour or corn. A tortilla in Spain is more like a frittata and is made with ham, potatoes, and eggs. It is served with a quick and easy Aioli and is a terrific brunch or dinner dish. This dish takes some time but is worth the effort.
Tortilla Espanola with Aioli
Ingredients
1/2 cup plus 2 tablespoons good quality olive oil
6 cups thinly sliced brown onions
1 1/2 teaspoons salt (kosher preferable)
3/4 teaspoon freshly ground black pepper
1/4 teaspoon sugar
3 baking potatoes, (about 2 pounds), peeled and sliced into 1/8-inch thick rounds
8 eggs, lightly beaten
1/2 cup julienned good quality ham
Chopped fresh chives, for garnish
Aioli
In a blender add
1 egg,
3 cloves of garlic,
Salt and pepper,
Lemon juice from 1 large lemon.
Blend thoroughly and then slowly add olive oil in a thin stream until the aioli forms a thick consistency
Directions
Heat 1/4 cup of the oil in a large 12-inch non-stick skillet over medium heat. When the oil is hot, add the onions and cook, stirring occasionally. Season with 1/4 teaspoon each of salt, pepper, and sugar. Continue cooking, stirring occasionally, until onions are golden, and well caramelized, about 45 to 50 minutes. Remove the onions from the pan and set aside. Wipe the skillet clean.
Pour an additional 1/4 cup of oil into the skillet and heat over medium heat. Season the potatoes with 1/2 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Add the potatoes to the hot oil and cook, stirring and gently turning, until tender and slightly golden, 15 to 20 minutes. Remove the potatoes from the skillet and wipe the skillet clean.
Heat the remaining 2 tablespoons of oil in the skillet over medium heat. Combine the reserved onions, potatoes, beaten eggs, and ham pieces in a large bowl. Season with the remaining 3/4 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Add the entire mixture to the hot oil and cook until the bottom is set and the top is still runny, about 12 minutes. As the bottom of the tortilla is cooking, use a rubber spatula to run around the edge of the eggs, lifting slightly to allow the eggs to run to the bottom and cook.
Place a large plate or serving platter on top of the skillet and invert the tortilla onto the plate. Carefully slide the tortilla back into the skillet so that the browned side is facing upward. Cook until the bottom is golden brown, about 10 to 12 minutes longer. Remove the tortilla from the skillet and serve hot, or cool to room temperature, and serve. To serve, cut tortilla into thin slices and spoon 1 or 2 tablespoons of the Aioli onto the side of the tortilla. Garnish with fresh chopped chives.
I know. I know about the cholesterol scare tactics of the anti-egg groups. But eggs have not been shown to be that excessive a provider of cholesterol and the fact that they are so versatile makes them perfect components in the bariatric diet. If there is concern regarding your LDL and total cholesterol I encourage you to talk to your doctor about adding more eggs to your diet and maybe reducing other dietary components?
Eggs are an excellent source of protein. The egg contains all the essential amino acids needed by the human body. They then complement other foods of lower biological value by providing the amino acids that are in short supply in those foods. The weight of the egg is approximately 12.5% protein and it is found in both the yolk and the albumen. Although protein is more concentrated around the yolk, there is in fact more protein in the albumen. On the scale most commonly used for assessing protein, egg are used as the base reference (with a value of 100) and are the standard against which all other foods are assessed, So now that we know about the nutritional aspects of the egg (commonly the chicken egg), lets find some ways to cook them and incorporate their goodness into the bariatric diet.
I will provide some complex egg dishes here but also remember to just fry a couple up for breakfast when you want. Add a bit of salt and freshly ground pepper, and maybe a splash of Tabasco sauce. Put them on a nice little plate (makes the meal look bigger than it is). Pour yourself a cup of good coffee and go sit out on the patio. (Oh, that’s what I do most mornings, sorry) Use the patio, terrace, or breakfast nook, but give yourself a place to quietly enjoy your nutritional repast.
An easy technique for excellent egg dishes is to bake them. They can be cooked with vegetables, a bit of wine, or some cheese . You can stick the eggs in the oven, make the coffee and pour a bit of juice. When they are ready so are you.
Baked eggs with Spinach
Ingredients
1/2 medium onion, finely chopped .
2 tablespoons unsalted butter.
1/4 pounds spinach, coarse stems discarded and leaves coarsely chopped
1/3 cup heavy cream
1/2 teaspoon salt
1/8 teaspoon black pepper.
4 large eggs.
Directions
Preheat oven to 400 degrees F.
Cook onion in butter in a 10-inch heavy skillet over moderate heat, stirring, until softened, about 5 minutes.
Add spinach and cook, covered, stirring 2 or 3 times, until wilted, 2 to 3 minutes.
Remove lid and cook, stirring, until excess liquid is evaporated, 2 to 4 minutes.
Add cream, salt, and pepper and simmer, stirring occasionally, until slightly thickened, 3 to 4 minutes.
Arrange buttered ramekins in a shallow baking pan and divide spinach among them.
Make an indentation in center of each and carefully crack an egg into each indentation.
Bake in middle of oven until whites are just set, about 15 minutes.
Serve eggs in ramekins with bacon and toast.
Baked eggs with wine and Asiago cheese and chicken and apple sausage
Ingredients
4 eggs
Salt and freshly ground pepper
2 tablespoons of butter
4 tablespoons white wine
4 tablespoons of grated Asiago cheese
2 Chicken and apple sausages
Directions
Preheat oven to 400 degrees F
Take two ramekins and place a tablespoon of melted butter in each.
Break two eggs into the ramekin
Pour 2 tablespoons of white wine over the eggs,
Put 2 tablespoons of grated Asiago cheese on top of the eggs.
Put the dish in the oven
Put on the middle rack in the oven and bake until whites are set, about 15 minutes
Served with grilled chicken and apple sausages.
A frittata is quite easy to make and creates a nice dish that can serve several people for brunch. In effect they are crust-less quiches. They have the same creamy custardy egg mixture without all the bother of creating that perfect crust. You do need a good, non-stick, oven proof pan though. I happen to use a 9”Calphalon anodized aluminum frying pan and it has created some great frittatas for brunches we have prepared here in Umbria.
This one was consumed rapidly by at least 20 guests at a recent afternoon party.
Artichoke and mushroom frittata
Ingredients
6 eggs
One small jar of marinated artichoke hearts (drained) and chopped coarsely
One jar of marinated mushrooms, drained and chopped coarsely
3 tablespoons of butter
¼ cup whipping cream
½ cup grated sharp cheese (Pecorino, white chedder, Parmesano Reggiano)
Directions
Preheat oven to 350 degrees F.
On top of the stove, heat the butter in the frying pan.
Thoroughly mix the eggs in a bowl with whisk.
Add the cream and mix well.
Saute the artichoke hearts and mushrooms in the melted butter for 1-2 minutes at moderate heat.
Pour in the egg mixture and stir to ensure the eggs are starting to set.
Sprinkle the cheese over the top of the eggs.
Place in the oven for 12-15 minutes until it is puffy and slightly browned on top.
Slice into wedges and serve hot or warm.
The following dish is one we serve a lot during the early part of the summer when we have wild asparagus available. Our chef picks the asparagus during its spring growing period, blanches it and freezes it until it is needed. We serve this with moistened Sardinian flat bread in a type of wrap. It can also stand alone as a semi-poached egg and asparagus dish. Since wild asparagus is generally not available everywhere, commercial asparagus is a fine substitute.
Asparagus and steamed eggs (alone or wrapped)
Ingredients
10-15 stalks of asparagus, sliced into thin julienned strips or chopped into thin slices crosswise
4-6 eggs
2-3 tablespoons of good olive oil
Water
Salt and pepper
Directions
Cook the asparagus in a frying pan or saute pan with a good fitting lid.
Start the asparagus in the frying pan with the olive oil over medium heat.
When the asparagus has wilted, break the eggs into the pan on top of the asparagus and add 2-3 tablespoons of water. Salt judiciously. A lot of cracked pepper is great.
Put the lid on and cook gently covered until the whites are set and the yolks are cooked (4-5 minutes on medium heat).
For the Sardinian bread recipe, the egg yolks are done to a hard state; the eggs and asparagus are sectioned and then rolled up in slightly moistened cracker bread or in warmed commercially available wraps or even flour tortillas. Sort of a healthy burrito.
Alternatively you can just cook the eggs to whatever level of doneness you prefer. This would likely be the method of serving for the bariatric patient. Veggies and eggs!
Cheddar Cheese Egg Casserole
Ingredients
3 tablespoons butter, melted
5 large eggs, beaten
1 cup cottage cheese
1/2 cup shredded Cheddar cheese
1 (4 ounce) can diced green chiles
1/4 cup flour
1/2 teaspoon baking powder
Salt
Directions
Preheat the oven to 350 degrees F.
Brush an 8-inch square baking dish with 1 tablespoon butter and set aside.
In a medium bowl, whisk together the eggs, cottage cheese, cheddar cheese, chiles, flour, baking powder, 1/2 teaspoon salt and the remaining 2 tablespoons butter.
Pour into the prepared dish and bake until set, about 35 minutes.
Serve hot
Not all tortillas are made from flour or corn. A tortilla in Spain is more like a frittata and is made with ham, potatoes, and eggs. It is served with a quick and easy Aioli and is a terrific brunch or dinner dish. This dish takes some time but is worth the effort.
Tortilla Espanola with Aioli
Ingredients
1/2 cup plus 2 tablespoons good quality olive oil
6 cups thinly sliced brown onions
1 1/2 teaspoons salt (kosher preferable)
3/4 teaspoon freshly ground black pepper
1/4 teaspoon sugar
3 baking potatoes, (about 2 pounds), peeled and sliced into 1/8-inch thick rounds
8 eggs, lightly beaten
1/2 cup julienned good quality ham
Chopped fresh chives, for garnish
Aioli
In a blender add
1 egg,
3 cloves of garlic,
Salt and pepper,
Lemon juice from 1 large lemon.
Blend thoroughly and then slowly add olive oil in a thin stream until the aioli forms a thick consistency
Directions
Heat 1/4 cup of the oil in a large 12-inch non-stick skillet over medium heat. When the oil is hot, add the onions and cook, stirring occasionally. Season with 1/4 teaspoon each of salt, pepper, and sugar. Continue cooking, stirring occasionally, until onions are golden, and well caramelized, about 45 to 50 minutes. Remove the onions from the pan and set aside. Wipe the skillet clean.
Pour an additional 1/4 cup of oil into the skillet and heat over medium heat. Season the potatoes with 1/2 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Add the potatoes to the hot oil and cook, stirring and gently turning, until tender and slightly golden, 15 to 20 minutes. Remove the potatoes from the skillet and wipe the skillet clean.
Heat the remaining 2 tablespoons of oil in the skillet over medium heat. Combine the reserved onions, potatoes, beaten eggs, and ham pieces in a large bowl. Season with the remaining 3/4 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Add the entire mixture to the hot oil and cook until the bottom is set and the top is still runny, about 12 minutes. As the bottom of the tortilla is cooking, use a rubber spatula to run around the edge of the eggs, lifting slightly to allow the eggs to run to the bottom and cook.
Place a large plate or serving platter on top of the skillet and invert the tortilla onto the plate. Carefully slide the tortilla back into the skillet so that the browned side is facing upward. Cook until the bottom is golden brown, about 10 to 12 minutes longer. Remove the tortilla from the skillet and serve hot, or cool to room temperature, and serve. To serve, cut tortilla into thin slices and spoon 1 or 2 tablespoons of the Aioli onto the side of the tortilla. Garnish with fresh chopped chives.
Wednesday, September 23, 2009
Antipasti, Parties and some new clothes
I have decided to include a few antipasti that can be made as a light meal or taken to parties and get-togethers as your contribution. They are not necessarily high in protein but they do taste good. A problem for bariatric patients when going to parties is how to ensure they get a sufficient amount of protein without monopolizing all the barbequed mini-hot dogs, the chicken liver pate, or the cheese platter. People want to bring interesting dishes when asked to a cocktail party, but they usually don’t want to spend a lot of money buying proteins. Unless it is catered, you generally won't find steak tartare, skewered teriyaki chicken, or a big bowl of boiled shrimp. You invariably get tabbouleh, hummus, a veggie platter or some other vegetarian dish. These are all great to eat and quite tasty but are limited nutritionally for the bariatric patient.
Pre-party planning: If necessary, eat a bit of protein before going out. Then if you have the opportunity to have some interesting bites, do so with no guilt. Many dishes that are served as antipasti are flavorful but somewhat devoid of protein. So prepare yourself and don’t get to crazy if you can’t get your normal amount of protein for that meal. You will live. Relax and enjoy the convivial time with friends. Tell them your story about how you made such a big decision and why you are doing so well. Then walk away in that slinky new little black dress or that Armani suit. Giggling to yourself!
Sautéed mushrooms and Marsala
Sautéed mushrooms have a complex flavor that is easily accentuated by the addition of Marsala. However for the bariatric patient this dish has little protein. You might wish to spread some of the basic cream cheese spread on the bread before placing the mushroom mixture. This will increase the level of protein.
Ingredients
3 Cup sliced button mushrooms
Olive oil
Butter
Garlic
Red pepper flakes
Marsala fortified wine
Directions
Saute 3 cups of sliced mushroom in 2 Tablespoon olive oil and 2 ounces of butter.
Saute over medium-low heat until they start to brown and caramelize.
They will shrink down in volume.
Add 2 cloves finely chopped garlic and another 1 Tablespoon of butter.
Use a teaspoon of red pepper flakes if you want more “heat”.
Add some ¼ Cup chopped onion for additional flavor.
Add ½ cup Marsala wine and allow it to cook down until there is no liquid left.
Taste and correct seasonings (salt and pepper).
Serve on crostini or bruschetta. (I have served these on beer bread that is slightly sweet).
Can be served at room temperature or warmed slightly. Do not serve this antipasto cold.
Stuffed peppers
This dish was initially made using Jalapeno peppers however I found that fresh Jalapeno peppers can vary significantly in their heat, and range from Bell Pepper mild to very hot. Without tasting each one prior to preparation there is a potential for highly variable results. To reduce the potential of varying heat levels, I have chosen to use small mild green pepper and fill them with a spicy cheese mixture, over which I have some control.
This is an excellent appetizer and is served hot, fresh from the broiler.
Ingredients
1-2 dozen sweet green peppers approximately 3” long and about 1 ½” wide
1 pound of fresh Italian sausage (you can use spicy hot or mild)
1 medium onion
8 oz of cream cheese
8 oz of Mascarpone cheese (or another 8 oz of cream cheese)
½ Cup grated Parmesano/Reggiano cheese
Directions
Brown the sausage, and the chopped onion in a saute pan and when done completely crumble into very small pieces and allow to cool.
Mix cheeses together with a hand mixer or in a food processor with the steel blade.
Add sausage and mix thoroughly to a coarse mix.
Set aside to cool or put in a container in the refrigerator.
Slice the peppers lengthwise and remove the seeds and ribs.
Rinse the peppers and allow them to drain on a rack.
Parboil them in a pan of boiling water for 1 minute and then allow them to drain.
When dry, place cut side up on a baking sheet.
Turn oven to 400 degrees F and preheat.
Fill the peppers with the sausage/cheese mixture mounding the mixture slightly.
Place the baking sheet with the peppers in the oven to brown and melt the cheese (3-4 minutes).
Remove from oven, remove from baking sheet and place on a serving platter.
Serve immediately. People will serve themselves using their fingers and a napkin.
Fresh mozzarella slices with olive oil and salt
This is a simple but exquisite dish so use the very best fresh mozzarella you can find. It has a subtle taste that can be overwhelmed by strong flavors, so go lightly with the herbs and salt.
Ingredients
1 pound of fresh mozzarella
Fresh basil and oregano (dried would be acceptable, but use less)
Directions
Slice mozzarella into ½” slices
Place slices in a bowl with ½ cup of olive oil
Add 1 tsp chopped basil and oregano.
Toss gently to distribute oil.
Allow to marinate for 30 minutes
Drain the cheese pieces
Place on a small plate and sprinkle with bit of salt
Serve
Pre-party planning: If necessary, eat a bit of protein before going out. Then if you have the opportunity to have some interesting bites, do so with no guilt. Many dishes that are served as antipasti are flavorful but somewhat devoid of protein. So prepare yourself and don’t get to crazy if you can’t get your normal amount of protein for that meal. You will live. Relax and enjoy the convivial time with friends. Tell them your story about how you made such a big decision and why you are doing so well. Then walk away in that slinky new little black dress or that Armani suit. Giggling to yourself!
Sautéed mushrooms and Marsala
Sautéed mushrooms have a complex flavor that is easily accentuated by the addition of Marsala. However for the bariatric patient this dish has little protein. You might wish to spread some of the basic cream cheese spread on the bread before placing the mushroom mixture. This will increase the level of protein.
Ingredients
3 Cup sliced button mushrooms
Olive oil
Butter
Garlic
Red pepper flakes
Marsala fortified wine
Directions
Saute 3 cups of sliced mushroom in 2 Tablespoon olive oil and 2 ounces of butter.
Saute over medium-low heat until they start to brown and caramelize.
They will shrink down in volume.
Add 2 cloves finely chopped garlic and another 1 Tablespoon of butter.
Use a teaspoon of red pepper flakes if you want more “heat”.
Add some ¼ Cup chopped onion for additional flavor.
Add ½ cup Marsala wine and allow it to cook down until there is no liquid left.
Taste and correct seasonings (salt and pepper).
Serve on crostini or bruschetta. (I have served these on beer bread that is slightly sweet).
Can be served at room temperature or warmed slightly. Do not serve this antipasto cold.
Stuffed peppers
This dish was initially made using Jalapeno peppers however I found that fresh Jalapeno peppers can vary significantly in their heat, and range from Bell Pepper mild to very hot. Without tasting each one prior to preparation there is a potential for highly variable results. To reduce the potential of varying heat levels, I have chosen to use small mild green pepper and fill them with a spicy cheese mixture, over which I have some control.
This is an excellent appetizer and is served hot, fresh from the broiler.
Ingredients
1-2 dozen sweet green peppers approximately 3” long and about 1 ½” wide
1 pound of fresh Italian sausage (you can use spicy hot or mild)
1 medium onion
8 oz of cream cheese
8 oz of Mascarpone cheese (or another 8 oz of cream cheese)
½ Cup grated Parmesano/Reggiano cheese
Directions
Brown the sausage, and the chopped onion in a saute pan and when done completely crumble into very small pieces and allow to cool.
Mix cheeses together with a hand mixer or in a food processor with the steel blade.
Add sausage and mix thoroughly to a coarse mix.
Set aside to cool or put in a container in the refrigerator.
Slice the peppers lengthwise and remove the seeds and ribs.
Rinse the peppers and allow them to drain on a rack.
Parboil them in a pan of boiling water for 1 minute and then allow them to drain.
When dry, place cut side up on a baking sheet.
Turn oven to 400 degrees F and preheat.
Fill the peppers with the sausage/cheese mixture mounding the mixture slightly.
Place the baking sheet with the peppers in the oven to brown and melt the cheese (3-4 minutes).
Remove from oven, remove from baking sheet and place on a serving platter.
Serve immediately. People will serve themselves using their fingers and a napkin.
Fresh mozzarella slices with olive oil and salt
This is a simple but exquisite dish so use the very best fresh mozzarella you can find. It has a subtle taste that can be overwhelmed by strong flavors, so go lightly with the herbs and salt.
Ingredients
1 pound of fresh mozzarella
Fresh basil and oregano (dried would be acceptable, but use less)
Directions
Slice mozzarella into ½” slices
Place slices in a bowl with ½ cup of olive oil
Add 1 tsp chopped basil and oregano.
Toss gently to distribute oil.
Allow to marinate for 30 minutes
Drain the cheese pieces
Place on a small plate and sprinkle with bit of salt
Serve
Tuesday, September 22, 2009
Thoughts from the Front
The reasons why people gain weight vary as much as the people themselves. Some eat too much pie, while others have an endocrine problem. When my first wife had a hysterectomy in 1975, she also started to aggressively gain weight. She had all of the endocrine tests, took thyroid tablets and the rest. She continued to gain inexorably up to 300 pounds. Her back went bad, she was not able to deal with the kids as effectively, and she was quite unhappy. She was not a significant over-eater and she enjoyed food (Chesapeake Bay background). But she was terribly unsatisfied with her life.
When she finally had the stomach stapling in 1981, even though she had to go through a huge effort, the weight loss thrilled her no end. She felt better. She looked better and she thought better of herself. She eventually reentered the workforce, training in the commercial insurance field, found new friends and became a new person. That made me happy for her. I was never sure how much she felt she gave up not being able to eat everything, but she was a very happy person with who she became.
I realize there are rules. The "rules" that my surgeon gave me in his handout before the surgery helped me get through that initial phase of weight loss. The "rules" are really most important during that first year and have been designed to minimize potential but very serious post-surgical problem. Not drinking fluids during eating is important as you really need to heal the stomach. The extra volume of material can distend the stomach and you can become very uncomfortable. After a year I now eat and drink at the same time with no difficulties. It is very important to follow your doctor' advice and counsel. Vitamins are an essential part of the process. You simply can not get all the vitamins you need from your food. This regimen is not for the vegetarians among us. So the "rules", while not made to be broken, do restrict us a bit early on. They are not as significant later. However fluid intake is an important part of the maintenance of a healthy body. To me three things are critical to your success. Drink plenty of fluids (notice I didn't say 8 glasses), take the multi-vitamins and some B12, and eat slowly, savoring the food.
I have had my ups and downs during my weight loss, but I am much happier and certainly much healthier after losing the weight. I get to wear nice suits, slim cut pants, and walk around with renewed confidence in how I look. While that was not my goal it is a nice unintended consequence. I have not weighed this amount since I was 16 years old. Over the years I saw myself and my weight as fine because I was fairly smart and pushed myself through my degrees with alacrity. I spent a career with people who didn't seem to mind my weight and were more concerned with the information I provided them in my consulting business. It wasn't until I decided to do something for myself that things changed. I am not like a reformed alcoholic, spending my time proselytizing about weight loss. It is truly an individual decision not to be taken lightly. I hope that the reader understands that. You must do what you feel you need to do for YOU and no one else. Its your life, your health, and your view of yourself in that big picture.
When she finally had the stomach stapling in 1981, even though she had to go through a huge effort, the weight loss thrilled her no end. She felt better. She looked better and she thought better of herself. She eventually reentered the workforce, training in the commercial insurance field, found new friends and became a new person. That made me happy for her. I was never sure how much she felt she gave up not being able to eat everything, but she was a very happy person with who she became.
I realize there are rules. The "rules" that my surgeon gave me in his handout before the surgery helped me get through that initial phase of weight loss. The "rules" are really most important during that first year and have been designed to minimize potential but very serious post-surgical problem. Not drinking fluids during eating is important as you really need to heal the stomach. The extra volume of material can distend the stomach and you can become very uncomfortable. After a year I now eat and drink at the same time with no difficulties. It is very important to follow your doctor' advice and counsel. Vitamins are an essential part of the process. You simply can not get all the vitamins you need from your food. This regimen is not for the vegetarians among us. So the "rules", while not made to be broken, do restrict us a bit early on. They are not as significant later. However fluid intake is an important part of the maintenance of a healthy body. To me three things are critical to your success. Drink plenty of fluids (notice I didn't say 8 glasses), take the multi-vitamins and some B12, and eat slowly, savoring the food.
I have had my ups and downs during my weight loss, but I am much happier and certainly much healthier after losing the weight. I get to wear nice suits, slim cut pants, and walk around with renewed confidence in how I look. While that was not my goal it is a nice unintended consequence. I have not weighed this amount since I was 16 years old. Over the years I saw myself and my weight as fine because I was fairly smart and pushed myself through my degrees with alacrity. I spent a career with people who didn't seem to mind my weight and were more concerned with the information I provided them in my consulting business. It wasn't until I decided to do something for myself that things changed. I am not like a reformed alcoholic, spending my time proselytizing about weight loss. It is truly an individual decision not to be taken lightly. I hope that the reader understands that. You must do what you feel you need to do for YOU and no one else. Its your life, your health, and your view of yourself in that big picture.
Saturday, September 19, 2009
Shrimp, Scallops, and Squid
Shrimp, scallops, and squid or calamari are great dietary elements in the bariatric diet. They are easy to cook, and very easy to eat. They are highly nutritious and provide a substantial amount of proteins. I often fix these dishes for a quick lunch on a busy day. I particularly like the squid or calamari. I had this dish at a small restaurant in San Francisco, down in the industrial section of the city. Sitting on the deck with a friend, looking over at the shipyards and the marine activity, with the sun shining and a big plate of fried squid and vinegar dipping sauce was the perfect lunch. I think the vinegar dipping sauce made the dish special.
The ginger scallops and the two shrimp dishes provide an Asian flavor and when combined with a bit of steamed rice make excellent dinners. Sometimes rice for the bariatric patient may be a problem, so try eating small amounts first. Remember it is a carbohydrate and it is expected to be at a reduced level in the diet. Due to the size of the portions and the ease of cooking, these items these make great meals for one. Frankly eating alone with a plate of shrimp or scallops or calamari in front of you isn't too bad.
Bacon-Wrapped Ginger Soy Scallops
Ingredients
1/4 cup soy sauce
1 Tbs. dark brown sugar
1-1/2 tsp. minced fresh ginger
6 very large “dry” sea scallops (8 to 10 oz. total)
8 oz. can sliced water chestnuts, drained
12 slices bacon, cut in half crosswise
Directions
Set a rack in the upper third of the oven.
Line the bottom of a broiler pan with foil, replace the perforated top part of the pan, and put the whole pan on the oven rack.
Heat the oven to 450°F.
In a medium bowl, combine the soy sauce, brown sugar, and ginger.
If the muscle tabs from the sides of the scallops are still attached, peel them off and discard them.
Cut each scallop into quarters.
Marinate the scallop pieces in the soy mixture for 15 minutes.
Reserve the marinade.
To assemble, stack 2 slices of water chestnut in the center of a piece of the bacon. Put a piece of scallop on top of the water chestnuts. Wrap each end of the bacon over the scallop and secure with a toothpick. Repeat with the remaining bacon, water chestnuts, and scallops (you may not use all of the water chestnuts). Remove the broiler pan from the oven and quickly arrange the bacon-wrapped scallops on the hot pan so that an exposed side of each scallop faces up. Drizzle the scallops with the reserved marinade. Bake, turning the scallops over once after 10 minutes, until the bacon is browned around the edges and the scallops are cooked through, about 15 minutes total.
Spicy Shrimp with Mangos and Snow Peas
Ingredients
2 red onions, sliced
1 tablespoon ginger, julienne
1 1/2 teaspoons to tablespoons of sambal to taste (or if it is not available, spicy hot pepper paste).
1 1/2 pounds large shrimp, peeled and deveined
Juice of 2 limes 2 ripe mangoes, diced
1/2 pound blanched snow peas
1 tablespoon Dijon mustard
1/8 cup rice wine vinegar
1/4 cup canola oil
Salt and black pepper to taste
Directions
Coat hot wok with oil and caramelize onions with the ginger.
Season with salt and pepper.
Add sambal and shrimp and stir fry until just cooked through.
Deglaze with lime juice and add mangoes.
Check for seasoning.
In a mixing bowl, whisk together Dijon mustard, vinegar and oil.
Toss with the snow peas.
Place a pile of snow peas in the middle of the plate and surround with the stir fry.
Garnish with mango slices.
Scarred Squid
Ingredients
1 lb of fresh or frozen whole market squid, cleaned with mantles left whole and tentacles removed
Vinegar dipping sauce:
½ cup apple cider vinegar or rice wine vinegar
1 Tsp of sugar
Pinch of red pepper flakes
Bring to a boil and simmer for 2 minutes.
Let cool
Serve in a side bowl
Directions
Clean whole squid and rinse out the body cavity.
Remove the tentacles and cut the tentacles below the beak (the hard structure below the eyes).
Put a knife blade inside the squid mantle and then slice through the mantle on one side down to the knife blade. T
he blade limits the cut to just one side of the squid- the scar.
Lightly dredge the squid in seasoned flour and dust off the excess.
Heat approximately 1 cup of light oil (canola, peanut) to 360-375 degrees F in a deep saute pan.
Quickly fry tentacles first, then the mantles for 1 minute or less.
Add salt and pepper.
Serve with lemon or lime or the spicy vinegar dipping sauce.
Marinated shrimp
Ingredients
1/4 Cup fresh lime juice
1Tbs honey
1 Tsp dried thyme
1 lb jumbo shrimp
3 cherry tomatoes
4 green onions cut into 1-2” pieces
1 green bell pepper, cut into 1” squares
1 lime cut into wedges
6 bamboo skewers, soaked for ½ hour
Directions
Mix lime juice, honey, and thyme together in a Ziploc bag.
Add shrimp and allow to marinate in the refrigerator for ½ hour.
Skewer the shrimp, cherry tomatoes, onions and peppers on to bamboo or metal skewers.
Grill for three to four minutes over hot grill (can be done in a grill pan indoors).
Brush with reserved marinade.
Squeeze lime over the skewer and serve.
The ginger scallops and the two shrimp dishes provide an Asian flavor and when combined with a bit of steamed rice make excellent dinners. Sometimes rice for the bariatric patient may be a problem, so try eating small amounts first. Remember it is a carbohydrate and it is expected to be at a reduced level in the diet. Due to the size of the portions and the ease of cooking, these items these make great meals for one. Frankly eating alone with a plate of shrimp or scallops or calamari in front of you isn't too bad.
Bacon-Wrapped Ginger Soy Scallops
Ingredients
1/4 cup soy sauce
1 Tbs. dark brown sugar
1-1/2 tsp. minced fresh ginger
6 very large “dry” sea scallops (8 to 10 oz. total)
8 oz. can sliced water chestnuts, drained
12 slices bacon, cut in half crosswise
Directions
Set a rack in the upper third of the oven.
Line the bottom of a broiler pan with foil, replace the perforated top part of the pan, and put the whole pan on the oven rack.
Heat the oven to 450°F.
In a medium bowl, combine the soy sauce, brown sugar, and ginger.
If the muscle tabs from the sides of the scallops are still attached, peel them off and discard them.
Cut each scallop into quarters.
Marinate the scallop pieces in the soy mixture for 15 minutes.
Reserve the marinade.
To assemble, stack 2 slices of water chestnut in the center of a piece of the bacon. Put a piece of scallop on top of the water chestnuts. Wrap each end of the bacon over the scallop and secure with a toothpick. Repeat with the remaining bacon, water chestnuts, and scallops (you may not use all of the water chestnuts). Remove the broiler pan from the oven and quickly arrange the bacon-wrapped scallops on the hot pan so that an exposed side of each scallop faces up. Drizzle the scallops with the reserved marinade. Bake, turning the scallops over once after 10 minutes, until the bacon is browned around the edges and the scallops are cooked through, about 15 minutes total.
Spicy Shrimp with Mangos and Snow Peas
Ingredients
2 red onions, sliced
1 tablespoon ginger, julienne
1 1/2 teaspoons to tablespoons of sambal to taste (or if it is not available, spicy hot pepper paste).
1 1/2 pounds large shrimp, peeled and deveined
Juice of 2 limes 2 ripe mangoes, diced
1/2 pound blanched snow peas
1 tablespoon Dijon mustard
1/8 cup rice wine vinegar
1/4 cup canola oil
Salt and black pepper to taste
Directions
Coat hot wok with oil and caramelize onions with the ginger.
Season with salt and pepper.
Add sambal and shrimp and stir fry until just cooked through.
Deglaze with lime juice and add mangoes.
Check for seasoning.
In a mixing bowl, whisk together Dijon mustard, vinegar and oil.
Toss with the snow peas.
Place a pile of snow peas in the middle of the plate and surround with the stir fry.
Garnish with mango slices.
Scarred Squid
Ingredients
1 lb of fresh or frozen whole market squid, cleaned with mantles left whole and tentacles removed
Vinegar dipping sauce:
½ cup apple cider vinegar or rice wine vinegar
1 Tsp of sugar
Pinch of red pepper flakes
Bring to a boil and simmer for 2 minutes.
Let cool
Serve in a side bowl
Directions
Clean whole squid and rinse out the body cavity.
Remove the tentacles and cut the tentacles below the beak (the hard structure below the eyes).
Put a knife blade inside the squid mantle and then slice through the mantle on one side down to the knife blade. T
he blade limits the cut to just one side of the squid- the scar.
Lightly dredge the squid in seasoned flour and dust off the excess.
Heat approximately 1 cup of light oil (canola, peanut) to 360-375 degrees F in a deep saute pan.
Quickly fry tentacles first, then the mantles for 1 minute or less.
Add salt and pepper.
Serve with lemon or lime or the spicy vinegar dipping sauce.
Marinated shrimp
Ingredients
1/4 Cup fresh lime juice
1Tbs honey
1 Tsp dried thyme
1 lb jumbo shrimp
3 cherry tomatoes
4 green onions cut into 1-2” pieces
1 green bell pepper, cut into 1” squares
1 lime cut into wedges
6 bamboo skewers, soaked for ½ hour
Directions
Mix lime juice, honey, and thyme together in a Ziploc bag.
Add shrimp and allow to marinate in the refrigerator for ½ hour.
Skewer the shrimp, cherry tomatoes, onions and peppers on to bamboo or metal skewers.
Grill for three to four minutes over hot grill (can be done in a grill pan indoors).
Brush with reserved marinade.
Squeeze lime over the skewer and serve.
If it swims, it's probably good for you.
Fish is an excellent ingredient for the bariatric patient. It can be cooked in a wide variety of dishes, and retains a moist texture making it easy to eat. I have includes four recipes. One for a poached fish in a tomato sugo or sauce, one for salmon cakes made with canned salmon, the third is for a slow cooked tuna dish that is quite unusual, and the fourth is spicy fish kebabs cooked on the grill. Accompanying sauces or marinades make them exciting to eat. The recipes serve four people. Use approximately 4 ounces of fish per person.
Fish poached in sugo
Sugo is an Italian tomato-based sauce that can be made quickly.
Use firm-fleshed fish that is fresh, or if frozen, slowly defrosted in the refrigerator.
For four persons use 4-4 ounce pieces of fish.
Ingredients for sugo
1 red bell pepper, chopped
1 medium onion, chopped
2 cloves crushed garlic, minced
Dried pepper flakes
Dried oregano
Dried basil
1 28 oz can of crushed tomatoes
Olive oil to saute vegetables
Salt and pepper
Parsley
Directions
Saute the peppers and onions and minced garlic in ¼ cup of olive oil until onions are translucent.
Saute gently so you don’t burn the garlic.
Add a pinch each of dried oregano, dried pepper flakes (to taste), and dried basil.
Stir to mix and add the can of tomatoes. Bring to a simmer.
This will thicken somewhat so be prepared to put ½ to 1 can of added water.
Simmer gently for about ½ hour.
Use fillets of fish for this dish, although swordfish steaks would also be good. Use four ounce fillets per person for adequate portion control. A wide range of fish can be used in this manner, just be sure that the bones are removed. Perch, tilapia, sea bass, and cod will all work nicely. Buy the freshest fish you can. If it smells fishy put it back and buy some pork chops.
In the saute pan, place the fillets into the sugo and with a deep spoon ladle the hot sauce over the fish. Cover and let simmer. Depending upon the thickness of the fish, it will take about 20 minutes to cook the fish to a moist doneness. Squeeze a half of a lemon over the dish and add a handful of chopped parsley as a garnish.
For the bariatric patient, the fish will probably be enough, however the dish would go well with rice and a side dish of braised spinach or chard. Any leftover fish is good as a cold lunch dish the next day.
Salmon Patties
If you are trying to boost your intake of omega-3 fatty acids (the healthy ones), try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. A tangy dill sauce or a good tartar sauce can provide a nice balance.
Make Ahead Tip: Prepare the patties then cover and refrigerate for up to 8 hours.
Ingredients
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs (see Tip)
1/2 teaspoon freshly ground pepper
1 lemon, cut into wedges Tip:
Directions
Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray
Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.
Make the salmon patties
Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium-high heat.
Add onion and celery; cook, stirring, until softened, about 3 minutes.
Stir in parsley; remove from the heat.
Place salmon in a medium bowl.
Flake apart with a fork; remove any bones and skin.
Add egg and mustard; mix well.
Add the onion mixture, breadcrumbs and pepper; mix well.
Shape the mixture into 8 small patties, about 2 1/2 inches wide.
Heat remaining 1 1/2 teaspoons oil in the pan over medium heat.
Add 4 patties and cook until the undersides are golden, 2 to 3 minutes.
Using a wide spatula, turn them over onto the prepared baking sheet.
Repeat with the remaining patties.
Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.
Serve salmon cakes with lemon wedges and tartar sauce.
Slow cooked tuna
Ingredients
4- 1” thick tuna steaks about 4 ounces each
Tomato salsa
Make the Tomato salsa
1 Cup chopped ripe tomato
½ C Chopped basil
2 Tbs capers
1/2 cup Olive oil
Salt and pepper
½ cup Parsley
Directions
Place tuna on an oven-proof plate
Season with salt and pepper
Drizzle with a little olive oil
Place in 200 degree oven for 20 minutes
Make tomato salsa and mix thoroughly in a bowl
Add a squeeze of lemon at last minute just before serving
Serve fish with tomato salsa on the warm plate
Grilled fish kebabs
Ingredients
1 lb of fish (select dense fish such as halibut, swordfish, mahi mahi or fresh shark)
½ cup soy sauce
2 Tbs honey
½ tsp dry mustard
½ cup dry sherry
Make a marinade:
½ cup soy sauce
2 Tbs honey
½ tsp dry mustard
½ cup dry sherry
Directions
Cut fish into 3” squares.
Slide marinated fish on to metal or bamboo skewers skewers and place in a glass casserole dish.
If using the bamboo skewers, be sure to soak them in water for a 1/2 hour before using them.
Mix marinade and pour over fish, allow to marinate for 30 minutes.
Grill fish in a lightly oiled grill pan over medium to high heat.
Turn once.
Boil remaining marinade for 2 minutes.
Drizzle marinade over fish.
Fish poached in sugo
Sugo is an Italian tomato-based sauce that can be made quickly.
Use firm-fleshed fish that is fresh, or if frozen, slowly defrosted in the refrigerator.
For four persons use 4-4 ounce pieces of fish.
Ingredients for sugo
1 red bell pepper, chopped
1 medium onion, chopped
2 cloves crushed garlic, minced
Dried pepper flakes
Dried oregano
Dried basil
1 28 oz can of crushed tomatoes
Olive oil to saute vegetables
Salt and pepper
Parsley
Directions
Saute the peppers and onions and minced garlic in ¼ cup of olive oil until onions are translucent.
Saute gently so you don’t burn the garlic.
Add a pinch each of dried oregano, dried pepper flakes (to taste), and dried basil.
Stir to mix and add the can of tomatoes. Bring to a simmer.
This will thicken somewhat so be prepared to put ½ to 1 can of added water.
Simmer gently for about ½ hour.
Use fillets of fish for this dish, although swordfish steaks would also be good. Use four ounce fillets per person for adequate portion control. A wide range of fish can be used in this manner, just be sure that the bones are removed. Perch, tilapia, sea bass, and cod will all work nicely. Buy the freshest fish you can. If it smells fishy put it back and buy some pork chops.
In the saute pan, place the fillets into the sugo and with a deep spoon ladle the hot sauce over the fish. Cover and let simmer. Depending upon the thickness of the fish, it will take about 20 minutes to cook the fish to a moist doneness. Squeeze a half of a lemon over the dish and add a handful of chopped parsley as a garnish.
For the bariatric patient, the fish will probably be enough, however the dish would go well with rice and a side dish of braised spinach or chard. Any leftover fish is good as a cold lunch dish the next day.
Salmon Patties
If you are trying to boost your intake of omega-3 fatty acids (the healthy ones), try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. A tangy dill sauce or a good tartar sauce can provide a nice balance.
Make Ahead Tip: Prepare the patties then cover and refrigerate for up to 8 hours.
Ingredients
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs (see Tip)
1/2 teaspoon freshly ground pepper
1 lemon, cut into wedges Tip:
Directions
Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray
Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.
Make the salmon patties
Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium-high heat.
Add onion and celery; cook, stirring, until softened, about 3 minutes.
Stir in parsley; remove from the heat.
Place salmon in a medium bowl.
Flake apart with a fork; remove any bones and skin.
Add egg and mustard; mix well.
Add the onion mixture, breadcrumbs and pepper; mix well.
Shape the mixture into 8 small patties, about 2 1/2 inches wide.
Heat remaining 1 1/2 teaspoons oil in the pan over medium heat.
Add 4 patties and cook until the undersides are golden, 2 to 3 minutes.
Using a wide spatula, turn them over onto the prepared baking sheet.
Repeat with the remaining patties.
Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.
Serve salmon cakes with lemon wedges and tartar sauce.
Slow cooked tuna
Ingredients
4- 1” thick tuna steaks about 4 ounces each
Tomato salsa
Make the Tomato salsa
1 Cup chopped ripe tomato
½ C Chopped basil
2 Tbs capers
1/2 cup Olive oil
Salt and pepper
½ cup Parsley
Directions
Place tuna on an oven-proof plate
Season with salt and pepper
Drizzle with a little olive oil
Place in 200 degree oven for 20 minutes
Make tomato salsa and mix thoroughly in a bowl
Add a squeeze of lemon at last minute just before serving
Serve fish with tomato salsa on the warm plate
Grilled fish kebabs
Ingredients
1 lb of fish (select dense fish such as halibut, swordfish, mahi mahi or fresh shark)
½ cup soy sauce
2 Tbs honey
½ tsp dry mustard
½ cup dry sherry
Make a marinade:
½ cup soy sauce
2 Tbs honey
½ tsp dry mustard
½ cup dry sherry
Directions
Cut fish into 3” squares.
Slide marinated fish on to metal or bamboo skewers skewers and place in a glass casserole dish.
If using the bamboo skewers, be sure to soak them in water for a 1/2 hour before using them.
Mix marinade and pour over fish, allow to marinate for 30 minutes.
Grill fish in a lightly oiled grill pan over medium to high heat.
Turn once.
Boil remaining marinade for 2 minutes.
Drizzle marinade over fish.
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