Tag: salad

Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories
This Fall-Flavored salad tastes even better after it is refrigerated for a day. Roasted chestnuts are amazing in flavor and packed with nutrition. It is lower in fats like other nuts but higher in soluble fiber.

Roasting is easy.

Buy fresh chestnuts and slice a slit halfway across the chestnut. Place in a pan in the oven. Bake at 350 for 35 minutes.

Peel and discard shell and furry skins.

Ingredients:
- ½ purple onion, chopped (4c)
- 12 roasted chestnuts, about 6 ounces after peeling (3g, 207c)
- 1 Granny Smith apple (.6g,116c)
- 4 cheddar cheese sticks, thinly sliced (24g,340c)
- ¼ cup craisins or dried cranberries (120c)
- 3 sprigs fresh tarragon, chopped, about 1 teaspoon
- 2 teaspoons lemon juice
Dressing:
- 1/4 cup greek yogurt (12g,65c)
- ⅛ cup Pacific Soymilk (1.252.5g, 17.5c)
- 1 teaspoon ground allspice
Directions: Chop and mix all ingredients and refrigerate.

Yields: About one pound of salad, 4 portions of 6 ounces each servings, 10.2 grams protein, 217 calories per serving.
November 18, 2014
Mock Potato Salad with Cauliflower, 6 grams protein, 68 calories
Cauliflower is a virtuous replacement for potatoes. When flavored properly, this tastes like the real thing. In this recipe, the cauliflower is cooked in the microwave for convenience. You can cook it on the stove, but make sure not to overcook. You want the florets to still hold shape and not get mushy.

Ingredients:
- 3 hard-boiled eggs
- 2 pickles (or 6 mini dill)
- 8 ounces cauliflower
Dressing:
- 2 oz. Greek Yogurt, 0%
- 1 teaspoon spicy brown mustard
- 1 teaspoon chopped dill (or 1 frozen cube)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 3 tablespoons juice from pickle jar
Directions:

In a microwave-safe bowl, cover cauliflower with water and microwave on high for ten minutes.

Chop eggs and pickles. In a small bowl, mix all dressing ingredients.

When cauliflower is cooked, drain water and chop into tiny bits. Mix dressing with all ingredients. Refrigerate leftovers.

Yields: 16 ounces of salad, five portions of ½ cup each, at 6 grams protein, 68 calories
November 4, 2014
Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad
If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below. Note: Kale salad is not cooked, and is therefore not suitable for those right after weight loss surgery and in the early stages of bariatric chewing issues.

Directions:
- Rinse a fresh salmon filet slice and put it on to a sheet of aluminum foil.
- Drizzled with 1 teaspoon teriyaki sauce and 1 teaspoon crushed ginger.
- Fold up the sides of the aluminum foil and pinch the top to form a tent pouch.
- Create a “double-boiler” by placing the pouch into a tiny frying pan, and place the frying pan inside (okay if it’s at an angle) a saucepan filled halfway with water.
- After the water bubbles, lower to medium and let it steam for 15 minutes.
- Be careful to monitor the water levels and add more water if it cooks out.
- When cooked, cut away half the slice and refrigerate for another meal. Each half should measure about 3 ounces, which is perfect for adding some kale salad to round out your 4 ounce meal.
Ginger Kale Salad, very similar to Whole Foods

Kale salad:
- 1 ounce raw kale
- 1 teaspoon coconut oil (or any oil)
- 1 teaspoon vinegar
- 1 teaspoon (frozen cube) crushed ginger
- 1 teaspoon sesame seeds
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
Directions:
- Chop 1 ounce of fresh kale into small bits.
- Mix dressing ingredients and nuke in microwave for 20 seconds.
- Mix with kale. Enjoy fresh or refrigerate to marinate and enjoy later.
October 12, 2014
Easy-Chew Creamy Potato Salad, 3.8 grams protein, 125 calories
Bariatric Weight Loss Surgery office lunch meal idea

Potato salad is an easy-chew option for those days when you are struggling to get food down. Stays fresh in the fridge for several days. It works very well for a lunch meal away from home.

Ingredients:
- 1 lb. potato (or 1 giant idaho potato) (7g, 283c)
- 2 hard boiled eggs [12g, 156c]
- 1 ounce sour pickles (or one large pickle) (0g,5c)
- 2 heaping tablespoons mayonnaise (0g, 180c)
- salt & pepper to taste
If you are after RNY weight loss surgery and using a baby spoon for meals, then you will be able having all the tastes on each spoonful if you chop everything into tiny bits before tossing the salad.

Directions:
- Boil the unpeeled potato in water until cooked. It might take about 45 minutes. Allow the potato to cool on a towel or cutting board. Peel the skin.
- Chop the potatoes, eggs, and pickles into tiny bits.
- Sprinkle with salt and pepper, and toss with mayonnaise.
- Serve warm, room temperature, or cold.
- Refrigerate leftovers.
Yields: about 5 portions at 4 ounces each. 3.8 grams protein, 125 calories

IDEA: If you are going to take the time to boil the potato, then double it and also consider the Hungarian Rakott Krumpli recipe.
October 2, 2014
Tuna Fish Salad Puree, 10 grams protein per 2 oz serving
Ingredients:
- 24 oz can of tuna in water [7g*24]
- 1/2 cup pickle juice
- 1 ground celery stick
- 2 teaspoons mustard
- 1 ounce 0% Greek yogurt. [3g]
Directions:
- Finely grate celery until mushy.
- Drain water from tuna can.
- Add all ingredients to food processor and chop until pureed.
Yieds: 17 2 oz. Pureed Tuna at 10 grams protein per serving.
July 20, 2014