Community Health Network Bariatric Services

Ingredients
1 c. reduced sodium chicken or vegetable broth
1/4 c. dried lentils; rinsed
2 c. fresh Kale; chopped
2 salmon fillets (4 oz each)
1/2 Tbsp honey
1 Tbsp Dijon mustard
Salt & Pepper (to taste)

Directions:
Pre-heat the oven to 450°F. In a medium saucepan over high heat bring 1 cup of broth to a boil. Add the lentils and cook over medium heat for 20-25 minutes; stirring occasionally.  Remove the lid, add the Kale, and simmer another 5-10 minutes. Season taste with salt & pepper.  Meanwhile place salmon fillets on a baking sheet sprayed with non-stick cooking spray. Season the fish with salt & pepper to taste. In a small bowl, stir together honey and Dijon mustard. Brush evenly over the fish fillets & bake 12-14 minutes or until fish flakes easily with a fork. Divide the lentil mixture among 2 plates and top with a salmon fillet. Yield: 2 servings.

Serving size:
-1 fish fillet (4 oz)
-1/2 cup cooked lentils (4 oz)

Appropriate for Regular consistency diet.

Nutrition Information:
Calories: 300
Fat: 6 g
Saturated Fat:  1 g
Protein:  36 g
Sodium:  760 mg
Carbohydrates: 23 g
Fiber 7 g

This recipe was modified from the following source:
http://www.cleaneatingmag.com 

-check it out for more recipes

-This recipe is a great source of protein & fiber. It will keep you feeling full & satisfied.

Eating fish on a regular basis can help protect against heart disease. This is because the oils in fish contain omega 3 fatty acids, which have been shown to improve overall heart health. Here are some of the benefits of omega 3 fatty acids and eating fish on a regular basis:

-Reduce the chance of stroke
-Lower your risk of heart attack and heart disease
-Improve blood lipid levels: fish has been shown to decrease triglyceride levels in the body.
-Improve “good”  or HDL cholesterol levels
-Reduce inflammation
-Lower Blood Pressure
-Maintain Normal Heart Rhythms
-Decreased build up of plaque in blood vessels

Some people worry about mercury levels in fish, so certain fish should be avoided by pregnant women & children. Check out: http://www.gotmercury.org  for more information.

The benefits of eating fish far outweigh any risk and eating a variety of fish can help minimize any potential adverse effects due to environmental pollutants.

The American Heart Association recommends eating fish at least 2 times per week. Each serving is 3-4 oz cooked. Choose fish that is baked, grilled or broiled.  Try this recipe:

Almond Crusted Salmon
Ingredients
1/4 cup sliced almonds
1 Tbsp Mrs Dash Lemon Pepper or other salt-free seasoning as desired
2 slices reduced calorie wheat bread, torn into pieces
1/2 tsp Kosher salt
1/4 tsp black pepper (or to taste)
4 salmon fillets (4 oz each)

Directions:
Preheat the oven to 400º F. Combine the almonds, lemon pepper seasoning, whole wheat bread, salt & pepper in a mini food processor; pulse until coarse crumbs. Place fish fillets on a baking sheet coated with cooking spray. Top fish fillets evenly with breadcrumb mixture; press gently to adhere. Spray the fish lightly with cooking spray. Bake for 10-12 minutes or until fish flakes easily with a fork. Serve with lemon wedges.

Nutrition Information (per 4 oz fish fillet)
Calories  220, Protein 30 g, Fat 9 g, Carbohydrates  8 g, Fiber 2 g, Sodium 400 mg

The benefit of using a crock pot or slow cooker  is that it’s simple and dinner will be ready when you arrive home. You prep the ingredients, add them to the crock-pot and press start. Here are some tips to keep in mind when preparing meals using a crock-pot:

1.) Don’t over-fill: To make sure your meal is finished in the time listed on the recipe, don’t over-fill the crock-pot. A good rule is no more than two-thirds full.

2.) Keep a lid on it: Resist the urge to take off the lid and peak at your meal. Opening the slow cooker lets heat escape and slows the cooking process. Only open it 30-45 minutes before the end of the cooking time to check doneness.

3.) Plan you meals ahead: If you want to turn it on first thing in the morning, a little planning goes a long way. The night before, cut and trim meat and chop vegetables.

4.) Maximize flavor: If you have time brown the meat and vegetables in a skillet before adding to the crock-pot. You’ll end up with a dish that has more flavor.

5.) Use a good crock-pot: A slow-cooker is inexpensive and the newer models are programmable and can switch to a warm setting when cooking is complete. This keeps food at a safe temperature until you are ready to eat.

Roasted Butternut Squash
A quick and easy side dish recipe everyone will enjoy. This dish is a good source of dietary fiber and an excellent source of Vitamin A & C.

Ingredients:
1 medium butternut squash; peeled, seeded and sliced into 1/2″ pieces
1/2 Tbsp canola oil
1 tsp chili powder
1/2 tsp Kosher salt
1 Tbsp honey
2 tsp hot water

Directions:
Whisk the canola oil, chili powder, salt, honey, and hot water together. Toss the sliced squash with the dressing. Roast on a baking sheet at 450F for 30 minutes.

Number of Servings: 4

Nutrition Information:

Calories: 95
Fat: 3.0 g
Saturated Fat: 0.5 g
Protein: 1.5 g
Sodium: 550 mg
Carbohydrates: 20 g
Fiber 4 g

Ingredients:
1 1/2 c. canned pure pumpkin
1 c. skim milk or soy milk
1 box  (1.4 oz size) sugar free instant vanilla pudding mix
2 scoops vanilla protein powder (i.e. Bariatric Advantage)
1/2 tsp vanilla extract
1/2 tsp pumpkin pie spice
1/4 tsp cinnamon
1 cup sugar free or fat free cool whip topping

Directions:
Mix all of the ingredients except the whipped topping together until thoroughly combined. Or, you can use a blender or food processor if desired. Gently fold in the whipped topping. Refrigerate 1-2 hours; serve & enjoy!

Serving size: (1/2 cup or 4oz)

Yield: ~8 servings

Nutrition Information:
Calories: 80
Fat: <0.5 g
Saturated Fat: 0 g
Protein: 6 g
Sodium: 230 mg
Carbohydrates: 13 g
Fiber 1 g

A low calorie, low sugar holiday treat that anyone can enjoy!

As the holiday season ramps up and we are bombarded with parties and celebrations, it’s difficult to avoid the inevitable appetizer. They are small and seem so “harmless”, causing us not to pay attention to how much we eat of them. However, these can pack in a lot of unwanted calories, so strive to make a better choice.

Those to Avoid:
-Puff Pastry, Crescent, or Filo wrapped appetizers.
-Anything fried. Avoid: chicken fingers, wings, egg rolls & fried shrimp.
-Refined carbohydrates such as crackers with cheese spread.
-Creamy dips made with full fat mayo, sour cream, and/or cream cheese.
Choose in Moderation:
-Nuts: limit to less than 1/4 cup (think a golf ball size).
-Cheese: limit to 1 oz or about 4 or 5 dice.
Those to Enjoy:
-Vegetable platters, but avoid the full-fat dip. Try hummus instead.
-Fruit platters
-Lean protein appetizers can help keep you feeling full, look for chicken skewers, shrimp cocktail, or smoked salmon.
-Olives are a good choice and 5 medium olives contain only about 25 calories.

Check out:
http://www.eatingwell.com
- search “Appetizers

You may have gotten a flu shot this year, but eating the right foods can also boost your immune system this winter. Unsurprisingly, the immunity-boosting foods listed below are lean proteins, fruits, vegetables and other “whole”, minimally processed foods. Add some of these to your daily diet for increased immunity and to help you achieve your weight loss goals.

·  Fatty fish: such as salmon & tuna

·  Onions: also leeks, garlic, shallots, & scallions

·  Sweet potatoes

·  Yogurt: especially Greek yogurt

·  Eggs: 3-4 eggs per week

·  Beans: high fiber & protein

·  Greens: Any type of leafy green.

·  Berries: a naturally lower sugar fruit option.

·  Nuts: limit to 1/4 cup or try a 100 calorie pack of almonds.

These foods have been shown to stimulate your immune system and fight off infection by reducing inflammation in the body.

Try these top ten strategies for managing your weight during the holiday season.

1. Balance your meals on days when you will be attending a party.
   • Eat plenty of fruits and vegetables.
   • Have a small snack containing some protein and fiber before a party, such as a piece of fresh fruit and a string cheese.
2. Consume alcohol in moderation.
   • Alcohol does not offer any nutritional value, but does provide extra calories that can lead to weight gain.
   • Avoid alcohol or have just a small amount. A 5 oz glass wine or a 12 oz light beer contains 100-120 calories.
3. Try to avoid drinking additional calories.
   • 8 oz glass of hot cider = 120 calories
   • 8 oz glass of egg nog = 300-400 calories.
   • Starbucks Peppermint Mocha = 500-600 calories
   • Save those calories for the foods you enjoy and drink some water or other low-calorie, sugar-free beverage.
4. Socialize away from the food table or buffet.
   • Stay away from the food table, and you can avoid “mindless eating”.
   • You will eat much less at any holiday party using this strategy.
5. Do not starve yourself during the day to “save” up for a party.
   • Starving yourself before a party will only set you up for failure.
   • If you try to “save up your calories” you will likely overeat leading to weight gain.
6. Offer to bring a healthy dish to parties.
   • Offer to bring a vegetable tray with low fat dip, baked chips and salsa, pita bread with hummus, or another low-calorie dish.
7. Watch those portion sizes.
   • Decide on a few items that are your favorite, and have a small portion. 
   • If you try to take a small portion of every item you will likely overindulge.
8. Listen to your hunger cues, and stop eating when you are full.
   • Stop when you are just no longer hungry, and you will enjoy the party even more.
9. Don’t forget to get physical
   • Exercise is a great way to relieve stress and boost your energy levels.
   • It is better to fit in at least 10 minutes rather than nothing at all.
10. Enjoy yourself, and the foods you love during the holidays!
    • The holidays should be a fun time with family and friends.
    • Enjoy the foods you love in moderation, and focus on things other than food.

Additional holiday eating tips >>

This chili recipe is low in fat, a good source of protein, and high in fiber to keep you feeling full.

Ingredients:
2 red bell peppers; chopped
1 medium onion; chopped
1 Tbsp olive oil
1 Tbsp chili powder
1 Tbsp ground cumin
1/2 tsp crushed red pepper
1 tsp paprika
1/4 tsp salt (or to taste)
4 cloves garlic; minced
2 cups vegetable broth
1 medium butternut squash; peeled and cubed
1 (28 oz) can diced tomatoes
1 (15 oz) can pinto beans
1 (15 oz) can cannellini beans
1/2 cup green onion; thinly sliced (for garnish)

Directions:

1. Sauté the onion and pepper in a skillet with the olive oil until softened.
2. Place the onions and peppers in a crock-pot and add all of the remaining ingredients except the green onion.
3. Cover and cook on low 7-8 hours.
4. Garnish the chili with green onion before serving. You can also garnish the chili with low-fat sour cream or reduced fat shredded cheddar cheese as desired.

Nutrition Information: (1 cup or 8 oz)
Calories: 175
Fat: 4 g
Saturated Fat: 0 g
Protein: 8 g
Sodium: 470 mg
Carbohydrates: 27 g
Fiber: 7 g

You can add 1/2# extra lean ground turkey for additional protein. Cook the turkey with the onion and pepper in the skillet during step 1.

Source: recipe modified from http://www.cookinglight.com

At Community North bariatric services, we have some new varieties of bariatric vitamins, with more to come!

Be on the lookout for added Celebrate and Bariatric Advantage flavors, including BA Berry flavored multivitamin, and mint-flavored calcium lozenges.

You may get a price list from the front desk to see all of the precuts we offer. In addition to new vitamins, we will also soon be selling Syntrax Nectar single-serve packets.

Be on the lookout for these new products!