Eating Well After Weight Loss Surgery

I just bought this book, as it was recommended by one of my yahoo groups. I will let you know how it is! The author is a professional writer and cook who had lap band surgery a few years ago. I am excited to try a number of the recipes:

• Asian Turkey Dumplings
• Medallions of Pork with Mushrooms
• Indonesian Braised Pork
• Chicken Artichoke Soup
• Chicken Beau Sejour
• Teriyaki Turkey Burgers
• Beef Bordelaise
• Beef Stroganoff
• London Broil with horseradish cream
• Grilled Salmon with Basil Seafood Sauce
• Shrimp Scampi
• Minted Cheesecake with Strawberry Sauce
• Cajun-Spiced Catfish with Citrus -Horseradish Sauce

Low Phat Red Potato Bliss Salad

I love potato salad, and I know it's full of empty calories. Here is a recipe that won't break the bank!

Edible Elements

• 5 medium red potatoes
• 4 slices of low fat turkey bacon
• 3 stalks of celery
• 1/2 small white onion
• 4 tbsp fat free italian dressing
• 4 tbsp low fat mayo
• Salt and pepper

Wash and slice the potatoes into small pieces. Boil for about 8 minutes, until soft, but still slightly firm. Drain the potatoes and mix in with 2 tbsp of italian dressing. While the potatoes cool, chop up onions and celery with knife or food processor. Mix in chopped mixture with the remaining ingredients (cruble the bacon into small slices). Salt and pepper to taste. Serve cold or at room temperature, based upon your preference.

Nutrition information (1/2 cup serving): 80 calories/1.2 g fat/1.3 g fiber/1.7 g protein

Meal Plan

Today - mid day - I am finally off mushies and back to big girl food! LOL I am sick of the winter, and in protest, I am having a BBQ this afternoon. I am going to try to get more Omega3's into my diet. It's going to be tough because I don't like salmon or tuna, although I like it raw, so I shall be having more sushi! Below is my dinner plan for the week:

• Sunday - BBQ - Teriyaki steak, low fat red potato salad, corn on the cob, mixed veggies
• Monday - Sushi (salmon + tuna)
• Tuesday -we are eating out
• Wednesday - Chicken thighs, green beans, and whole grain rice pilaf
• Thursday - Low fat tuna salad on multigrain wrap with sliced cucumbers
• Friday - Grilled salmon with a low fat creamy horseradish sauce with asparagus - sliced pears with low fat frozen yogurt
• Saturday - Sushi again!

Creamy mashed sweet potatoes

I am on mushies again, since I had a fill this week. Scrambled eggs weren't cutting it for me, and I didn't want to eat the empty calories of mashed potatoes, so I decided to experiment with a new dish. It's not bad! I am not a fan of sweet potatoes, and I don't like it when brown sugar or marshmallow is added to them. I tried to go in the opposite direction with this recipe, and I think it worked!

Edible elements:

• 4 medium/large sweet potatoes
• 1 can of 98% fat free cream of chicken soup
• 4 oz of low fat cheddar cheese
• 1/4 cup of milk
• 1.5 tbsp smart balance light butter
• Salt and pepper

Peel and slice the sweet potatoes into smaller pieces. Boil until soft. Mix in blender with remaining ingredients until soft. Spoon into casserole dish and bake in oven on 350 for 20 minutes.

Serve and enjoy!

Nutrition information (10 servings): 97 calories/2.3 grams of fat/2 grams fiber/4.5 grams protein

Meal Plan

I have a fill on Wednesday, so I will be on liquids from Wednesday until Saturday at lunch. After that, I will be on mushies for two days, so the second half of the week is quite boring:

Sunday: Chicken tacos (Chicken grilled in taco seasoning, lettuce, tomatoes, salsa, fat free cheddar cheese, light sour cream, fat free low-carb tortillas)
Monday: Terriyaki steak salad
Tuesday: Vegetable "fried" rice with Ah-so chicken (didn't end up making it last week)
Wedensday: Sugar Free Carnation Instant Breakfast
Thursday: Tomato and Basil soup (recipe in a previous post)
Friday: Boullion and Carnation Instant Breakfast
Saturday: Mashed sweet potatoes

Helpful Product Hints

Prior to my surgery, I had been on and off weight watchers for nearly 10 years. Over that time, I learned how to eat well balanced meals, nutrition information of just about everything I eat, but also hints on making healthy eating/cooking easier. Here are a few helpful hints that I have for you:

• WishBone Salad Spritzers - You wouldn't believe the difference in calories and fat when you spray your dressing, rather than pour it! One serving size (10 sprays) is only 10 calories!


• I Can't Believe it's not Butter! Spray - This spray is perfect for corn or any veggies that need butter flavor, baked potatos, and even for cooking vegetables. I also use it on toast.


• Smart Balance Light - This butter replacement has a much more authentic taste than most others that I have tried - also, you can cook with it. Other butter replacements fall apart and dissolve into a watery substancy when heated.


• Kashi Pesto Pasta Primavera - We all find ourselves on the go and needed to eat a frozen lunch from time to time. Lean Cuisines can be tasty, but they are not made up of the healthiest ingredients. They are often lacking in vegetables as well. Kashi uses higher quality foods, which increase the cost, but they are delicious and heart healthy.


• General Mills Fiber One Bars - I like the Oats and Chocolate bar. Each bar as 9 grams of fiber! It's only 140 calories, and 2 grams of fat - a great snack or meal replacement bar.


• Store Brand Baked Frozen French Fries - These are a bit of a waste of calories, but my nutritionist told me it is fine to eat up to 100 frivolous calories per day (calories that are not for the soul purpose of health), and once a week I like to have frozen french fries with dinner. Do not buy Ore Ida or other name brands - they coat their fries, and they are much higher in fat and calories. The store brand fries are close to 100 calories per serving, and they are a nice treat to have with a healthy dinner.
• Trader Joe's Light Wheat Bread - I usually go for whole grain over wheat, but my MD recommended this bread, so I figure it's good enough for me. Each slice only has 40 calories, 0 fat, 5 grams of fiber and 3 grams of protein!

I will continue to update this as I think of more!

Heart Healthy Chicken Parmesan

Edible Elements:

• 2 slices of whole grain bread, toasted
• 8 chicken fingers or 3-4 chicken breasts
• 1/4 cup Eggbeaters or egg whites
• 1/2 cup grated reduced fat mozzarella cheese
• 1 tsp oregano
• A sprinkle of onion powder and garlic powder
• Salt and pepper
• Healthy Choice spaghetti sauce, seasoned to your preference
• Whole grain pasta
• 3 tbsp reduced fat parmesan cheese

Grind the toasted bread into bread crumbs and combine with oregano, onion powder, garlic powder, one tbsp of parmesan cheese, salt and pepper. Tendorize chicken fingers, then dip them into the eggs, followed by the bread crumb mixture. Cook chicken in heated skillet coated with Pam/Cooking spray.

Once cooked, place into casserole dish, cover with sauce and mozzarella cheese and bake on 350 for 20 minutes or until cheese is melted and beginning to crisp. Serve over whole grain pasta, and sprinkle with parmesan cheese.

Nutritional information based upon 3 oz chicken breast and 2 oz pasta:

450 calories/7 g fat/8.5 g fiber/42 g protein

This is a higher calorie meal than I usually eat, but it is half to a third of the calories and fat of most chicken parmesan dinners, and a healthy and delicious source of protein and whole grains.

Salsa - mild

This recipe is inspired by the Salsa our friend Rhonda makes. Hers is the best I've ever had. She doesn't use peppers, which is uncommon, but I like it that way. If you want peppers, feel free to include them. I don't have her recipe, but I think this may be close:

Edible Elements:

• 4 large tomatoes, seeded (and peeled if that is your preference)
• Minced or fresh grated garlic
• 2/3rds cup of sliced green onions
• 1/2 cup sliced white onion
• 1/2 cup fresh chopped cilantro
• 2 tsp olive oil
• 1 tbsp lime juice
• 1 tbsp vinegar
• Salt and pepper

I like to have large enough pieces of tomato and onions to keep the flavors more distinguishable, as pictured above. You can mix the ingredients in a food processor to your desired consistency, but I just use a knife. Combine the ingredients and serve!

Spaghetti Squash

Spaghetti squash can be strange tasting, but it can also be delicious when cooked properly.

Edible Elements:

• Spaghetti Squash
• Fat free Italian dressing
• 1/2 cup sliced green onions
• 1 tsp Minced garlic
• 1 tsp Dried Oregano
• Low fat parmesan cheese
• Salt and pepper
  

Cut the squash in half length wise and discard seeds. Pour 2 tablespoons of Italian dressing into each side of the squash, cover with plastic wrap and place into microwave safe casserole dish filled with 1/2 cup of water. Microwave on high for 10-12 minutes. Once cooled enough to handle, remove the strands of squash from the shell with a fork. Microwave 1/2 cup Italian dressing for 60 seconds. Once heated, combine with sliced green onions, minced garlic, oregano, salt and pepper. Toss the squash with the mixture until thoroughly mixed. Lightly sprinkle with parmesan cheese and serve.

1 cup serving: 55 calories/1 g fat/2 g fiber/2 g protein

Ah-so Chicken

Another easy dish, and a great addition to the Vegetable Fried Rice. Ah-so sauce isn't the healthiest item on the planet, but you will only need to use a very small amount for this recipe.

Saute chicken strips in Pam/Cooking Spray. Once they are nearly done, add Ah-so Chinese Style Barbecue sauce and continue cooking until chicken is cooked thoroughly throughout, but be careful not to overcook.

That's it!

Nutrition information: 6oz of Ah-so Chicken = 240 calories/2.1 g fat/0 fiber/39 g protein

Whole Grain Croutons

Very easy, and a great way to add a whole grain to your salad!

Cut whole grain bread into small squares.
Spray each piece with Pam/Cooking Spray on each side.
Season with parsely, onion powder, garlic powder, salt and pepper, and spray lightly again.
Bake on 350 for 10-15 minutes or until toasted.

That's it!

Meal Plan

Below is my dinner plan for the upcoming week. Sometimes it's helpful to get ideas from others, and please feel free to share your meal plans with me! As you can see, I strive to design each meal to include protein, vegetables and fiber.

Saturday: Chicken Casserole (recipe below) with a side salad
Sunday: (Super Bowl - GO PATS!) Fresh homemade salsa with reduced fat whole grain tortilla chips, veggies and dip, and low fat multi-grain english muffin pizzas
Monday: Chicken thighs (skinless) marinated in fat free italian dressing and reduced sodium soy sauce, grilled french style green beans, and baked french fries
Tuesday: Chicken Parmesan over whole grain rotini with a side salad
Wednesday: Shake N Bake Pork Chops with spagettie squash and whole grain rice pilaf
Thursday: Vegetable fried rice (recipe below) with Ah-so Chicken
Friday: Fire grilled chicken salad with homemade whole grain croutons