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  • carrots and ranch Ranch Dip - It’s the little things in life that make the most difference, don’t you think? Like someone waving you into a long line of traffic or a stranger holding the door open for you or getting a real letter in the mail. While these things do not seem like much, they can definitely put a smile...
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  • IMG_4853 Chipotle Lime Shrimp - Do you have a busy schedule this week?  Stay on track with these quick and easy chipotle lime shrimp!  I like to keep a bag of frozen shrimp on hand for the days I’m too tired to cook, haven’t made it to the grocery store, or need something simple for a busy night.  Pair pre-cooked...
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  • Tofu Scramble Tofu Scramble - Let’s talk about breakfast. I love it! But unfortunately I find myself eating eggs a lot and I’m getting a little tired of them. I was trying to think of high protein breakfast foods that weren’t the same old cooked eggs. Tofu is perfect in this situation! Now, I know tofu is thought of as...
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Jicama Black Bean Salad

photo-5_FotorThis is a Jicama (pronounced: “hic-a-ma”). It can be used as a dipper, as “french fries”, or in this case a salad. This salad is paired with black beans for a Jicama Black Bean Salad. Say hello to your new sweet, crunchy, and multi-talented friend.

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Jicama black bean salad is great for a cookout or potluck. Also, it is great for dinner along side grilled proteins (like pork chops or hamburger patties) or as a main dish for a hot summer day. *Remember: beans should be limited to twice per week due to the starch content.*

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Dutch Oven Roast

When I think roast, I think of family Sunday dinners. Wearing my Sunday best, a linen table cloth, the “good dishes” on my momma’s table, and way too many conversations going on at once. But when I think of roast, I also think about how much time and effort it takes into making it taste good. So I set out to combine a traditional family recipe and a convenient recipe I found on The Pioneer Woman blog— the outcome is this Dutch Oven Roast.

dutch oven roast

Good enough for Sunday, simple enough for Tuesday. 

love breakfast

8 Bariatric Breakfast Ideas

love breakfast

Image via The Daily Mail

Breakfast is an important meal. It is not more or less important than lunch or dinner, but breakfast does get looked over more often than any other meal of the day.

“I don’t wake up in time to cook in the morning.”

“Coffee is my breakfast.”

“I can barely get myself and my kids out the door in the morning on time. No chance there is time for breakfast.”

It doesn’t matter what your excuse is for skipping out on this meal, odds are I’ve heard it. And an excuse is just that. An excuse. However, it doesn’t change the fact that you need good nutrition to improve your focus, maintain energy, and control hunger throughout the day.

But since this meal seems to be the most difficult for people to eat, it deserves a little more individualized attention. You will be more inclined to eat breakfast if you look forward to great recipes so we have compiled a list of some great breakfast ideas. Each of these breakfast ideas are bariatric compliant (some with minor modifications). 

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Roasted Eggplant

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Roasted Eggplant

Taste fatigue occurs when you eat the same thing time and again. Cooking the same recipes and gravitating to familiar foods in the store causes this rut to happen. The more familiar the food, the better in some cases. It is hard to get outside of your comfort zone in the store. How is one supposed to know the look, feel, and smell of a good vegetable to choose? So instead of branching out, we stick to what we know.

When choices are limited for an extended period, those choices become less desirable. The less desirable the foods, the more fatigued you feel when eating them. It is a viscous cycle. So today, tomorrow, this weekend, whenever….I want you to try something new. You can start with Roasted Eggplant. Roasted eggplant is a wonderful way to avoid taste fatigue and change up your veggies!  

Omelet

Omelette

This is my go-to meal. What is a go-to meal, you ask? Well, a go-to meal is a meal that you can fall back on when your well-intended plan to cook goes into the tank. This happens when you unexpectedly work late, or your kid is sick, or you just don’t have the energy to stand in front of the stove for more than 10 minutes. Everyone needs a go-to meal…it’s okay, you can borrow mine!

omelet

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Eating Well Made (Super) Easy

I have friends who love to cook. On weekends, they happily spend all day in the kitchen creating masterpieces. On weeknights, they somehow muster the energy to whip up amazing dinners for their families. They’re always on the lookout for a great new recipe, an exotic ingredient, or a fancy kitchen gadget. They read cookbooks for fun.

I am not like them.

I’m going to be honest with you: I’m no rock star in the kitchen. I like meals that are fast, simple, and convenient. I avoid fancy recipes, long ingredient lists, and dishes that involve actual cooking. I’ve been known to botch embarrassingly simple kitchen tasks.

You might think that in order to eat well, you need to put a lot of time, effort, and skill into food preparation. But eating well can be made easy. If you’re like me, don’t despair! There’s a lot you can do with a few simple ingredients in a short amount of time—and it doesn’t have to be flavorless or boring, either.

Eating Well Made (Super) Easy

Here are three recipes that are tasty, quick, and easy to prepare. They’re perfect for the kitchen-challenged, or for anyone who just needs a fast weeknight dinner idea.

  1. Cucumber Tuna Bites can be assembled in five minutes for lunch or dinner. They offer a perfect combo of protein and non-starchy veggie, not to mention fabulous flavor.IMG_0832
  2. Our Easy Tzatziki Sauce is another no-cook, five-minute recipe. For an easy weeknight dinner, you can pour it over steam-in-the-bag veggies and your choice of lean protein. You can also use it as a dip for raw veggies.IMG_0856
  3. Cauliflower Hummus requires a little more time and effort, but it’s worth it. In 30 minutes, you’ll have a delicious, creamy dip that’s less starchy and lower in fat than regular hummus.IMG_0849

And the best part? Not even I could screw these recipes up.

~Lizzie Hubbard, Dietetic Intern

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Mini Quiche

Have you found yourself in a rut when it comes to breakfast foods?  Look no further than these flavorful mini quiches made in ramekins to spice up your morning!

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Foods prepared in ramekins are an easy way to make sure you have the perfect serving size every time.  They can also be conveniently stored away in the fridge for easy leftovers!

Now, on to the quiche. One of my favorite things about this recipe is how versatile it can be.  You can use whatever vegetables, meats, or cheeses you have on hand to create a new and unique mini quiche every time!  For mine, I chose broccoli, mushrooms, colby jack cheese, and turkey slices.  Some other ideas might include peppers, spinach, asparagus, bacon, or ham.  The possibilities are endless!

How to Workout in 10 Minutes

how to workout in 10 minutes a dayYou’ve heard it before: exercise is a must after weight loss surgeryBut how can you find the time to workout for 30 minutes every day?

In the grand scheme of things, half an hour isn’t long. But when you tack that onto the end of a day, it can seem like a monumental effort. The flip side may be just as challenging: managing to get up early to exercise. 

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