Recipe for Success A Chico Bariatric Buddies Cook Book Compiled by Julie Johnson Laura Jean Moshiri Nell Stephens, Co-Editor Colleen Power, Editor July 2014, Second Edition Recipe for Success This book is protected by copyright. Please Use this information with permission of authors. Copyright applied for 2009 Compiled and Edited by Colleen Power and Nell Stephens Contributing Members Julie Johnson Laura Jean Moshiri 2 Recipe for Success Table of Contents Thank you!____________________________________________ 4 Introduction: Why we did it, and how______________________ 5 Phases and their description ____________________________ 6 Recipes: Protein Drinks___________________________________ 7 Quick Protein Meals, (Early Phase Meals)__________________ 12 Breakfast:____________________________________________ 20 Party Time:___________________________________________ 27 Salads:_______________________________________________ 34 Soups________________________________________________ 43 Poultry________________________________________________ 47 Beef__________________________________________________ 62 Fish__________________________________________________ 69 Pork _________________________________________________ 78 Vegetarian or Vegan Main Dishes__________________________ 85 Vegetables ____________________________________________ 99 Desserts______________________________________________ 106 Sauces and Dressings__________________________________ 120 Useful Websites________________________________________ 130 Subject Index __________________________________________131 Phase Index __________________________________________ 135 Well Stocked Pantry, Herb Garden, Equipment ______________137 Helpful Hints __________________________________________ 139 Your Own Special Recipes_______________________________149 3 Recipe for Success With gratitude to the California State University, Chico Nutrition Students of Michelle Morris, PhD. Bridget Finn And Nancy Iniguiz Bridget and Nancy did most of the nutritional analysis as their 2009 Spring class project And the following Buddies and friends who trusted us with some of their favorite Recipes Cole, Lauren Deniz, Sharra Hickam, Kathy Mills, Mary Lou Molen, Jim Oswalt, Sheila 4 Recipe for Success Introduction Eating is one of the great pleasures of life. There should be joy in the eating, and no guilt. One of the primary tools of bariatric surgery recovery is to see a good counselor who will Help teach you to rediscover your enjoyment of food. Highly recommended are a number of books, among them: Intuitive eating, by Evelyn Tribole. Books such as this teach you why you will never be filled if you use food as a sedative or a substitute. Food should be enjoyed as the great sensory experience in and of itself, and not to feed your unhappiness. So how did this particular cookbook come about? In the fall of 2007, the Bariatric Buddies meeting generated a lot of recipe sharing. Some of the recipes were so good, that we all want ed to share them. However, how did we know the nutritional content or if it was appropriate for various phases of post surgery recovery? Several of us discussed with Dr. Ludwig and Kathy Hickam the possibility of collecting these recipes into one book for the support of the Enloe’s gastric bypass patients. Out of these discussions, the four of us, we Bariatric Buddies, found time to meet each month and sample dishes from recipes we modified from various sources. As they say, it was a tough job but somebody had to do it! Our first rule was, how could we successfully boost the protein content of various recipes. So each recipe donated for inclusion in this collection has been tested by the four members of the committee and their significant others. In some cases, we managed to modify it with a scoop or two of Unjury plain protein powder or switch from eggs to egg whites/ eggbeaters. In other cases, the results of the attempted modifications were simply awful. Needless to say, my dog ended up getting a fair portion of the unsuccessful attempts. He was put on a diet to lose the 20 pounds he gained in the process. A borzoi, he is related to a greyhound, so you imagine how many failures were needed to increase his body weight by 20 pounds! Once we completed the 18 months of experimentation, research and tasting on the recipes, we were ready to put the recipes into publishable form. This is not the only book that is out there that is directed towards Bariatric recipes. I urge you to find some of them, they are wonderfully illustrated, but not always following the phases and guidelines established by our wonderful surgeon, Dr. Ludwig. And finally let us thank Dr. Ludwig and Dr. Simchuk. For many of us, they have given us our lives back, filled with the joy that we may never have had. It is the second chance, this voyage of discovery. Bon Voyage, and Bon Appetit! Colleen Power, `Senior Editor 5 Recipe for Success Food Phases In your book of materials from Dr. Ludwig and Dr. Simchuk, there are food charts listed. These charts indicate which foods, in their experience, are safe to digest with the minimum intestinal discomfort, during the weeks and months following your surgery. To Remind you: Phase one: Pre op liquids: 10 days before your surgery, up to your first post-operative appointment with your surgeon. Phase two: 10 days through 4 weeks after surgery; Pureed Diet. Phase three: 5th week to 6 months after surgery; Soft Diet. Phase four: 6 months after surgery and beyond; Lean and Green Phase five: Between 12 and 18 months after surgery; As recommended by your surgeon. The nurses in the program have worked with us to assign phases to each recipe so that you will experience the minimum discomfort. Maintain vigilance about your new lifestyle. Do not introduce more than one new food a day. In that fashion you can always keep track of which foods are setting off your food alarms. These alarms may include diarrhea, chills, vomiting, stomach or intestinal pain. Listen to what your body is telling you. You may find some foods you previously disliked before the surgery, are now your favorite flavors. While other foods, formerly favorites, are now surprisingly lacking in taste. Common new avoid- ances are meats. Common new likes are cottage cheese. Follow the Weight Watchers example and boost the flavor of your food by replacing fats and sugars with spices and herbs. Experiment, try various recipes. You may find that you prefer to delay each phase, but try not to introduce some foods too early. For instance, a teaspoon of tomato sauce may be okay early, but a fresh tomato with its seeds can be irritating to your stomach lining. Baby vegetables are much lower in fiber and much lower in carbs than mature vege- tables, and therefore likely to cause stomach upsets. Most of all, Eat and Enjoy! Bon Appetit! Buon Mangiare! Buen Apetito! Douzo meshiagare! Colleen Power 6 Recipe for Success Protein Drinks Banana Protein Shake 9 Berryana Protein Shake 10 Blueberry Protein Shake 10 Chai tea 8 Chocolate Mint Mocha 11 Frozen Fruit Dream 11 Orange Julia 11 Peach Protein Shake 9 Root Beer Float 8 7 Recipe for Success Protein Root Beer Float Phase One 1 teaspoon Root Beer flavoring 1 cup of water or shaved ice 1/2 cup of skim milk 2 packets of Stevia 1 scoop Unjury protein powder Per 1/2 Cup Serving: Combine root beer flavoring, sugar substitute. One scoop of vanilla protein powder with 1/2 cup of milk in Calories: 138 small blender. Whirl for 15 seconds. If you wish, pour Protein: 24g over shaved ice for a very special treat! Carbohydrates: 11.8g Fat: 0g One serving Phase One Protein Chai Tea Trader Joe’s Naturally Decaffeinated Red Ruby Chai Tea is excel- lent! 1 tablespoon of Decaffeinated Sugar Free Chai Tea or Rubidoos Tea (TJ’s) 1/2 cup of water 1/2 cup of skim milk or evaporated skim milk (richer taste) 1 scoop vanilla Unjury protein powder. One packet Stevia 1 teaspoon Toscani Sugar free Vanilla Syrup, optional Since protein powder can cook and curdle in very hot water, Per 1/2 cup serving: steep tea in boiling water for several minutes. Calories: 130 Combine with Protein: 24g skim milk. The milk will cool Carbohydrates: 10g it enough to prevent the protein powder from curdling. Fat: 0g THEN blend with protein powder. One serving 8 Recipe for Success ) Phase Two Peach Protein Shake 1 scoop plain or vanilla Unjury ½ cup non fat milk 2 slices canned unsweetened peach or fresh peeled Per Serving: ¼ teaspoon ginger 1 packet Stevia Calories: 165 Protein: 24g Blend until completely mixed and serve over one cup of Carbohydrates: 10g shaved ice if preferred. Fat: 0g One serving Banana Protein Shake Phase Two 1 scoop plain or vanilla Unjury ½ cup nonfat milk 1 inch (tablespoon( very ripe banana ¼ teaspoon nutmeg 1 packet Stevia Per Serving: Blend until completely mixed and serve over one cup of shaved ice if preferred. Calories: 165 Protein: 24g Carbohydrates: 10g One serving Fat: 0g 9 Recipe for Success Blueberry Protein Shake Phase One 1 scoop plain or vanilla Unjury 1/2 cup nonfat milk 2 tablespoons fresh or frozen blueberries Per Serving: 1/4 teaspoon cinnamon Calories: 145 Blend until completely mixed and serve Protein: 24g Carbohydrates: 12.6g Fat: 0g One serving. Phase One Berryana Protein Shake 1 scoop plain or vanilla Unjury ½ cup nonfat milk 1 tablespoon fresh or frozen Per Serving: blueberries 1 inch slice very ripe banana Calories: 160 Protein: 224g Carbohydrates: 16g Blend until completely mixed and serve. Fat: 0g One serving. 10 Recipe for Success Orange Julia Phase Two ¼ cup orange vitamin water ¼ cup egg substitute ¼ cup fat free half & half Per Serving: ¼ cup crushed ice Calories: 229 1 packet Stevia 1 scoop vanilla Unjury protein Protein: 29g powder Carbohydrates: 19g Fat: 0g Combine in a blender. Yummm. Phase Two Frozen Fruit Dream ½ small ripe banana Per Serving: 3 frozen strawberries ¾ cups water Calories: 162.5 3 ice cubes Protein: 20.8g 1 scoop vanilla Unjury Carbohydrates: 19.7g Fat: .4g Mix vanilla protein powder with water in blender. Add banana, strawberries and ice cubes. .Blend at high speed for 30 seconds.