Clarian Bariatrics

1. To hard boil eggs the easy way:  carefully add eggs to a medium-sized saucepan and cover with water. Over medium heat, bring eggs to a boil. Turn off the heat, cover and let set for 15 minutes.
2. Under cold running water, remove each shell from the eggs and place the four eggs and four egg whites into a bowl. Using two knives, chop up eggs into bite-sized pieces. Add rest of ingredients and mix thoroughly. Refrigerate until ready to eat.
3. To serve, enjoy a scoop over some fresh spinach leaves!

1. Spray a medium sized saucepan with non-stick cooking spray. Heat over medium-high and add onion, cooking until translucent (about five minutes).
2. Turn heat to high and add chicken broth. Bring to a boil, add quinoa, cover, reduce heat to medium-low and simmer for 15 minutes.
3. Add rest of the ingredients, turn heat to low, and continue cooking until warm. Serve warm or chilled.

1. In a small bowl, stir together chili powder, cumin, garlic powder and salt. Rub spice mixture on both sides of steaks.
2. Sear steaks for seven minutes on each side (for medium well). Remove from grill and let meat sit for 10 to 15 minutes.
3. Top each steak with two tablespoons creamy avocado sauce, and chunks of fresh tomato. Enjoy!

1. Halve avocado, remove pit and spoon out into a small bowl. Squeeze lime juice in. Using a whisk or a fork, smoosh avocado in a chunky puree.
2. Add the rest of the ingredients and mix until well combined, smooth and creamy.

1. In a large zip-lock bag, add red wine vinegar, soy sauce, garlic, and lime. Salt and pepper both sides of skirt steak and add to bag. Marinate for 1 hour (at least!).
2. In a skillet on medium heat (or on a grill), cook steak 5 – 7 minutes, flip, and cook 5 – 7 minutes more, or until barely pink inside. Remove from grill and let steak set for about 10 minutes before cutting.
3. Pull “cups” off head of Boston lettuce, and rinse clean. Slice steak into thin strips on the diagonal. To serve, take cup of lettuce, and place strips of carrot, jicama, a few thin strips of steak, and spoon two teaspoons of Mango Chutney over steak. Perfect for an outdoor party!

1. In a small saucepan, combine all ingredients. Cook over medium heat until a simmer is reached. 
2. Let simmer until reduced, about 15 minutes. Chutney should be thick and jam-like! Perfect served over meats or salmon!

• Cucumber Rounds:  pile on any combo of meats and cheeses! Or use as chips to dip in hummus and salsas. As a breakfast treat, place sliced hardboiled egg on the cucumber round, and a sprinkle of salt on top.
• Celery: use these boats to fill with everything from natural peanut butter to tuna salad or cottage cheese!
• Bell Pepper Cups: stuff with mini meatloaves and bake! Or fill with fresh light chicken salad to be enjoyed on a picnic. 
• Purple Cabbage: peel off a cupped leaf and fill with two slices of deli meat and cheese. Dip in mustard for a quick, easy, and healthy lunch!
• Squash Pasta: cut zucchini and yellow squash into spaghetti-resembling strips. Sauté and put ground turkey tomato sauce on top! 
• Apple Slices (slice apple horizontally, so you have a flat surface): top with Canadian bacon, low-fat cheddar cheese and some chopped green onion, and you have a delicious treat!  Or grill for a great appetizer!  
• Tomatoes: stuff with any combo of seasoned lean ground beef. Bake until done!
• Portobello Mushrooms: these big mushroom caps can have an alternative personality as a bun for lean hamburgers! Just grill up and go!

1. Spray a medium-sized skillet with cooking spay, and place on stovetop on medium heat.
2. Add onion, sautéing until translucent.  Add garlic and cook 1 minute.  Stir in tomato paste.  Add ground meat, diced tomatoes, spices and salt, breaking up meat with a wooden spoon as it cooks.  Sauté until meat is fully cooked through, about 12 minutes.  Add cheese to mixture, and remove from heat.
3. Remove leaves from lettuce head so that “cups” are formed to hold tacos.  Scoop about 1/3 cup of taco mixture into each lettuce leaf, and top with chopped tomatoes, beans, fat free sour cream, or sliced green onions. 

1. Preheat the oven to 375 degrees F. Spray a 9x13 baking dish with nonstick cooking spray and set aside.
2. Whisk the onion, egg, parsley, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and quick oats. Gently mix in the turkey until well combined.
3. Fill the pepper halves with the turkey mixture, dividing equally and mounding slightly. Each bell pepper will contain a little more than 1/3 cup of the meatball mixture. Arrange the stuffed peppers in the baking dish. Spoon 1 Tablespoon of the marinara sauce over each bell pepper.
4. Bake uncovered until the peppers are tender and beginning to brown, about 40-45 minutes. Transfer the Meatball Stuffed Bell Peppers to a platter and serve.

Considered the "gold standard" of bariatric surgery, gastric bypass is the most common weight loss operation. The procedure involves converting the stomach from the size and shape of a football, to the size of a thumbnail.

First, a small stomach pouch is created to restrict food intake. Next, a Y-shaped section of the small intestine is attached to the pouch to allow food to bypass the lower stomach, the duodenum (the first segment of the small intestine), and the first portion of the jejunum (the second segment of the small intestine).

This bypass reduces the amount of calories and nutrients the body absorbs. Although individual results vary, patients generally lose two-thirds of their excess weight within two years.

Want to learn more? Then attend a FREE informational seminar and have all your questions about bariatric surgery and weight loss surgery answered.

Below are my final two fall recipes. I hope you enjoy the last few weeks of having these wonderful ingredients available!

Butternut Chicken
This chicken is topped with a delicious butternut squash sauce. Who needs a greasy gravy when there’s bright orange delicious butternut squash around? 

4 chicken breasts
1 sweet onion, thinly sliced
1 medium butternut squash, peeled and chopped into ½ inch cubes
½ cup chicken broth
1 tsp rubbed sage (or 2 tsp fresh!)
½ tsp fresh rosemary
2 tsp Splenda ® (if needed…sometimes the butternut squash cooks up with a sweet hint)
Several good twists of fresh ground black pepper

Spray a large skillet with non-stick cooking spray. Heat skillet to medium-high.   Season chicken breasts with salt and pepper. Add to skillet, letting chicken develop a good sear. Cook about 7 minutes, and turn over, cooking on opposite side until chicken is done (juices should run clear). Remove chicken and place to rest on a clean plate. Respray skillet with non-stick cooking spray. Add onion and butternut squash, cooking until onion is translucent and squash is tender.  Stir in chicken broth, cooking 2 minutes to let squash absorb liquid. 

Remove squash mixture and place in blender, blending until pureed.  Add squash puree back to the skillet.  Stir in sage, rosemary, Splenda, pepper, and salt to taste.  To serve, spoon butternut squash sauce over chicken, and top with fresh sage if desired.  Serve with a side of green beans, or End-of-the-Summer Veggie Casserole.  Enjoy! 

Pumpkin Ricotta Mousse
Serves: about 6-8 (1/2 cup portions)

Pumpkin Ricotta Mousse is a light, creamy dessert (good for you, of course!).  The Chinese Five Spice adds layers of flavor, while the addition of ricotta cheese increases the protein, and makes this dessert perfect for new post-ops, but delicious for everyone!

1 cup low-fat ricotta cheese
1 cup pumpkin puree (such as Libby’s®)
2 Tbsp sugar-free, fat-free white chocolate instant pudding mix
2 Tbsp Splenda®
½ tsp Chinese Five Spice
1 tsp ground cinnamon
1 1/3 cup frozen sugar-free whipped topping, thawed

In a food processor or blender, blend ricotta and pumpkin until smooth.  Add pudding mix, Splenda, Chinese Five Spice, cinnamon, and 1/3 cup cool whip.  Process until well-blended and smooth.  Remove from food processor, pour into medium bowl and fold in the final cup of cool-whip.  Refrigerate until ready to serve.  Serve in parfait glasses; Top with a dallop of whipped topping and a sprinkle of toasted almonds and cinnamon, if desired. Tastes like fall! 

Nutrition Facts:  Serving Size: ½ cup; Serves: 6 – 8; Calories: 51; Protein: 3.5 g; Carbs: 6 g; Fat: 2 g. 

The concept of spaghetti squash may seem a little odd, but it is one of our favorite lunches, and it is perfect for weight loss surgery patients. There’s no mess, because you eat it in its own nature-made bowl.  What more could you ask for?!

1 small spaghetti squash
2 tsp Brummel&Brown® Spread (or I Can’t Believe Its Not Butter Light®)
1 ½ cup spaghetti or tomato sauce
¼ cup textured vegetable protein (TVP)*
4 Tbsp Parmesan cheese
salt

Cut squash in two lengthwise. Scoop out seeds and pulp. Microwave on high for five minutes or until squash is fork-tender. Squash should easily be pulled away with fork into spaghetti strings.

While squash is cooking, heat spaghetti sauce in small saucepan on medium heat until hot. Remove from heat and stir in TVP. Season each squash half with 1 teaspoon Brummel & Brown® spread, and ½ tsp salt.  Add ¾ cup of sauce mixture to each squash half, and top with 2 Tbsp Parmesan cheese each. Enjoy spaghetti squash in its nature-made bowl!

What is TVP?  It’s defatted, dehydrated soy flour. Sounds delicious, right? Well the best thing about TVP is its super-high in protein and fiber, making it a Bariatric superfood! It comes dry, and when you add it to a liquid, it reconstitutes and takes on the flavor of whatever it is in!

Nutrition Facts: Serving size: ½ squash; serves: 2; Calories: 165; Protein: 13 g;
Carbs: 21 g; Fat: 4 g;

Each week in October I will post some delicious and nutritious recipes for weight loss surgery patients using items only found during autumn.

This is a favorite fall stew packed with nutrients, and brewing with flavor. To be festive, serve it in a hollowed-out pumpkin. Bring on autumn! Serves: 16 – 20 (4 oz. portions)

1 onion, diced
1 large carrot, shredded or minced
2-3 cloves garlic, minced
4 boneless skinless chicken breasts, cubed
1 can diced tomatoes
2 cups pumpkin puree
2 cups chicken broth
1 can fat free evaporated milk
½ c frozen or fresh corn
1 can chick peas (garbanzo beans), drained
¼ cup chopped green onions
1 Tbsp curry powder
1 tsp cumin
2 Tbsp Splenda
salt

In a large Dutch oven, combine onion, carrots, ½ Tbsp curry, and chicken on medium-high until chicken is cooked through and onion is translucent. Salt and pepper chicken after adding to Dutch oven. Add rest of ingredients in order. Heat until simmering.  Salt and pepper to taste.  Serve warm. If stew gets too thick, thin it out with a little more chicken broth.

Nutrition Facts:  Serving Size: ½ cup; Serves: 16 – 20; Calories: 115; Protein: 16 g; Carbs: 8 g; Fat: 2 g;

I love fall. When I was in college in Tampa, Florida, all of the “Yankee students” would receive packages from home with smashed colored fall leaves, baby pumpkins, gourds and squash!

Speaking of the squash family of vegetables, we see them everywhere this time of year, but what does one do with them (besides put them on the front porch?) Do they offer us nutritional benefits after weight loss surgery? 

First of all, the squash family includes pumpkin, butternut, acorn, spaghetti, zucchini and yellow squash. I’ve come up with some of my own recipes that showcase these brilliant veggies and get us ready for the crisp weather!

Before trying some recipes that will make you want to “Squash into Fall,” brush up on the great things squash does for your body. They might not be packed with protein, but they’re full of nutrients your body will love. I promise you, once you “Squash into Fall,” you’ll never want to return (or live in Florida!)

Below is a quick rundown of what you can gain from eating a member of the squash family. Look for the first recipe later in the week!

With just a few more weeks of summer left, don't miss out on your chance to enjoy these delicious "brain power" foods that are perfect for bariatric surgery patients and their families!

Crunchy Walnut Granola

2 cups whole rolled oats (not quick-cooking)
1 cup walnut pieces
½ cup toasted wheat germ
½ cup non-fat dry milk
¼ cup sunflower seeds (shells removed)
¼ cup slivered almonds
3 Tbsp ground flaxseed

½ cup sugar-free maple syrup
3 Tbsp skim or 1% milk
½ cup Splenda®
1 tsp ground cinnamon
1 tsp vanilla extract
1 tsp almond extract
pinch of salt

Heat oven to 275°.  In medium-sized bowl, combine dry ingredients.  In small bowl, pour maple syrup and whisk in milk, Splenda®, cinnamon, vanilla, almond extract and salt.  Pour wet mixture over oat mixture, stirring well to coat granola evenly.  Spread onto a large sheet-pan sprayed with non-stick cooking spray.  Bake at 275° for about 1 hour, stirring every 15 minutes.  (Hint: if you like more crispy granola, bake for longer, for more chewy, bake for a shorter time). 

Nutrition Facts: Serves: 12; Serving size: 1/3 cup; Calories: 160; Protein: 6 g; Fat: 9 g; Carbs: 15g;

Blueberry Brainpower Smoothie

1 cup skim, 1% milk, or soymilk 
1 scoop Jay Robb’s® Vanilla Protein Powder
½ cup light vanilla yogurt (Yoplait’s Very Vanilla Light ‘n Fat Free is yummy!) 
½ cup fresh or frozen blueberries
2 Tbsp toasted wheat germ
1 handful ice cubes

Place all ingredients in blender, and let it run until you have a smooth, brain-boosting shake!  Add ice as desired.  Enjoy! 

Last week, I talked about what a huge difference a few choice foods can make in helping your nutrition. All Indianapolis bariatric physicians and Indiana bariatric centers will talk about what a huge part nutrition plays in making bariatric surgery successful.

While knowing which foods are good for weight loss surgery patients is great, it is much easier when you have some delicious recipes to try out! Below are two of my favorites that can spice up salmon and incorporate blueberries.

I know that some of the ingredients can sound different, but trust me. These recipes are very good...and good for you! Don't be afraid to try new things to accompany the new you!

Raspberry Vinaigrette Baked Salmon with Blueberry Salsa

1-2 cups raspberry vinaigrette (Kraft® Light Done Right brand works best)
Zest from ½ an orange
4 salmon filets (3 to 4 oz each)
1 cup fresh spinach leaves
½ red onion, sliced thinly
kosher salt
fresh ground black pepper
4 orange slices

1.) Preheat oven to 400°.

2.) In a small, shallow dish (you could also use a hefty plastic bag) place salmon filets; cover with raspberry vinaigrette and orange zest.  Let marinate 30 minutes.  

3.) On a baking sheet lined with foil and sprayed with cooking spray, place 4 ( ¼ cup) beds of spinach for the salmon.  Top each bed of spinach with 3-4 slices of onion, and a sprinkle of salt and pepper.  Remove salmon filets from marinade and lay on beds of spinach (skin side down). Top salmon with salt, pepper, three onion slices, and an orange slice. 

4.) Bake until fish flakes easily with a fork, ~15-20 minutes
*General rule: 10 minutes of baking time for every inch of the thickest part of the fish

5.) Remove salmon from oven; let rest 5 – 10 minutes before serving.  Serve spinach and salmon with blueberry salsa on top (optional), and enjoy! 

Nutrition Facts:  Serves: 4; Serving size: 4 oz; Calories: 210; Protein: 23 g; Fat: 7 g; Carbs: 10;
*Nutrition facts calculated without Blueberry Salsa.

Blueberry Salsa

1 cup fresh blueberries
¼ cup crushed pineapple, drained
1 small kiwi, peeled if you wish, and diced into cubes
¼ cup chopped cucumber (do not peel him!)
2 Tbsp diced red or green onion
1 tsp white wine vinegar
1 tsp orange zest
1 Tbsp juice from orange
1 tsp Splenda®  
salt and fresh ground pepper (to taste)

In small bowl, combine all ingredients in order.  Spoon over baked salmon and serve. 

Ever feel like you need more brain power?  Kick up the summer brain waves with three foods that can actually do just that – boost your brain functioning! The best part is, two of them are awesomely high in the all-important nutrient, protein. Try these foods in delicious recipes created just for weight loss surgery patients! 

1.) Salmon: The fact that salmon is bright orange is what makes it good for you! When the salmon swim from the sea to the river they munch on tiny plants that have been soaking up the sun. This makes salmon high in astaxanthin. What does that have to do with you? Astaxanthin is a powerful, potent, orange-tinted antioxidant that is going to protect your central nervous system. Not to mention, salmon is possessor of the amazing Omega-3, the good fat that is used in your brain, heart and eyes. Buy it bright orange and bake it, grill it or broil it. Buying salmon is like buying sunshine….it’s a brain food that has magical properties for you! 

2.)  Blueberries:  Always remember: if a food has the power to stain your hands, it has the power to stain your insides for the good! Blueberries are just such a food! They receive their power from a dark purple-blue pigment called anthocyanin, a potent antioxidant that lies in the skin of the blueberry, where it helps defend the blueberry itself. Guess what, it helps defend you too!  Blueberries have been shown to enhance brain cells, helping memory, and fighting off Alzheimer’s disease. Blueberries are perfect tossed into yogurt or made into our Blueberry Salsa to put atop of fish or chicken. Try our Raspberry Baked Salmon with Blueberry Salsa…you’ll love it!

3.)  Walnuts: Walnuts are amazingly high in omega-3 fatty acids…a healthy fat found predominantly in your brain. They have also been shown to help control blood pressure. Use them in our delicious and healthy Crunchy Walnut Granola. Walnuts are excellent for your brain, and you can remember that because they look like a brain! So, eat a couple of walnuts today, and know that its superpowers are going to your brain and working for you!