Cooking with Kaye


Pork: New Cooking Guidelines
Lower the Temp-Raise the Enjoyment!


5 Day Pouch Test

June 1
, 2011


Late last month (May 2011) the United States Department of Agriculture announced new cooking guidelines for pork and this is GREAT news for weight loss surgery patients. The old guidelines called for cooking pork to an internal temperature of 160 Degrees Fahrenheit. These high cooking temperatures were appropriate many years ago when pork contained much more fat and was also prone to carrying food borne illness. Advances in pork breeding now produce a leaner meat and improved standards in farming have decreased the chance of pork carrying illness causing bacteria. Now we may safely cook pork to an internal temperature of 145F. Cooked to this standard pork is juicier and more palatable. For those of us with weight loss surgery and following the liquid restrictions (no liquid with meals) a more succulent piece of meat is essential for our culinary enjoyment and pouch comfort.

In today's cooking with Kaye we have filled the page with great recipes starring pork that are high in protein and flavor. Give these recipes a try and I think you will enjoy pork more than ever before. We appreciate the quality of information provided by the National Pork Board for use in this email. Be sure and download their free chart detailing the new cooking temperature guidelines: Be 145F

Tomorrow there is another big announcement coming from the USDA: Our iconic Food Pyramid is being replaced. Watch your inbox for our Weekly Digest explaining how this affects the special needs of our high protein weight loss surgery diet.

Kaye Bailey

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Great News for Pork Lovers:

The Puck Stops Here!

Promoted announcement from

Pork Be Inspired 


For juicy, tender and flavorful pork, it might be time to toss out Grandma's advice. According to the new U.S. Department of Agriculture (USDA) guidelines, pork chops, roasts and tenderloins can be safely cooked to medium rare at a final internal cooked temperature of 145 degrees Fahrenheit as measured by a food thermometer, followed by a three-minute rest time.


The new cooking temperature will produce pork that's succulent and tender-not an over-cooked hockey puck - and will likely yield a finished product that is pinker in color than most of you are accustomed to. 


Restaurants have been following this standard for nearly 10 years. The new temperature recommendation reflects advances in both food safety and nutritional content for today's pork, which is much leaner than Grandma's, and even Mom's, pork. On average, the most common cuts of pork have 27 percent less saturated fat than the same cuts 20 years ago.


Both the USDA and the National Pork Board recommend using a digital cooking thermometer to ensure an accurate final temperature. Ground pork, like all ground meat, should be cooked to 160 degrees Fahrenheit. Pre-cooked ham can be reheated to 140 degrees Fahrenheit, or enjoyed cold on sandwiches.


In addition to the new lower cooking temperature recommendation for pork, the USDA food preparation guidelines advise the following:


· Clean: Wash hands and surfaces often

· Separate: Don't cross-contaminate

· Cook: To proper cooking temperatures

· Chill: Refrigerate promptly 


The National Pork Council has prepared a comprehensive easy to follow chart using the new USDA temperature guidelines. The download is free -- you don't even have to join their mailing list -- and I know you will find it to be a helpful resource in your kitchen.

Link: Be 145F Pork  



Make a Note:


For owners of our LivingAfterWLS Publications please make a note of these new temperature guidelines while using the pork recipes. The following recipes should be updated to reflect the 145F cooking temperature:


Neighborhood Cookbook:

  • Hawaiian Pork Skillet (page 119)
  • Lemon Pork Chops (page 123)
  • Pork Au Poivre with Mustard Sauce (page 131)

5 Day Pouch Test Owner's Manual:

  • Low-carb Pumpkin & Sausage Soup (page 69)
  • Spinach-Sausage Egg Bake (page 75)

Day 6: Beyond the 5 Day Pouch Test

  • Basic Food Handling (page 213)
  • Calypso Pork Chops (page 185)
  • Italian Pork Skillet with Eggplant & Squash (page 184)
  • Southwestern Grilled Pork Tenderloin (page 186)

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LivingAfterWLS Publications 

We are pleased to offer exclusively books published by LivingAfterWLS, LLC with the intent of enhancing the lives of those who courageously chose to battle obesity with a surgical weight loss option.



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    Grilled Pork: Healthy & Delicious
    Grilled Pork Kabobs

    Caribbean Pork Kabobs

    I love these pork tenderloin kabobs. They are easy to make and delicious to enjoy off the grill. Add a side of grilled fresh vegetables for a complete meal. And if you have the You Have Arrived Grilling Blend use 1 1/2 teaspoons of it in place of the thyme, nutmeg, cloves and cayenne pepper. I know you will love this recipe!

    1 pound pork tenderloin, cut into 1-inch cube
    1/2 cup orange juice
    1/4 cup lime juice
    2 tablespoons brown sugar
    1/2 teaspoon thyme
    1/4 teaspoon ground nutmeg
    1/4 teaspoon ground cloves
    1/8 teaspoon ground cayenne pepper

    Combine all ingredients in a self-sealing plastic bag; seal bag and refrigerate 2-24 hours.

    Remove cubes from marinade; discarding leftover marinade. Thread cubes evenly onto four skewers (if using wooden skewers, soak them in water for an hour before using to prevent burning). Grill over hot coals 10-12 minutes, turning often, until nicely browned. Serve with hot rice and kabobs of grilled fruit & pepper chunks, if desired.

    1 Kabob (4-ounces of pork) provides 173 Calories; 24g Protein; 4g Fat; 1g Saturated Fat; 9g Carbohydrate and 59mg Sodium.

    Grilled Peppered Pork Chops with Mediterranean Relish

    This is showy and delicious and quite easy to prepare. The flavors are fresh and unusal making this a great weeknight company meal or good anytime meal to support a healthy and balanced diet.

    6 boneless pork chops, 3/4-inch thick
    1 6-ounce jar marinated artichoke hearts
    1 teaspoon hot pepper sauce
    1 1/2 cups diced tomatoes
    1/2 cup chopped bottled roasted sweet red peppers
    1/4 cup sliced ripe olives
    1 small jalapeño pepper, seeded and finely chopped

    Drain artichoke hearts, reserving marinade. Stir together reserved marinade and hot pepper sauce.

    Place chops in a shallow baking dish. Pour the pepper sauce mixture over chops; turn chops to coat. Let stand for 30 minutes, turning chops occasionally. Drain chops, discarding marinade.

    Meanwhile, to prepare relish, chop artichoke hearts and combine with tomatoes, red peppers, olives and jalapeño. Set aside. Place chops on a kettle-style grill directly over medium-hot coals. Grill for 3-4 minutes; turn chops and grill for 3-4 minutes more or until just done. Serve the relish with pork chops.

    Serves 6. Per serving: 175 Calories; 22g Protein; 7g fat (2 saturated); 5g Carbohydrate; 240mg Sodium.


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    Purdue Study Finds Pork Supports
    a High-Protein Weight Loss Diet
    From the National Pork Board: Pork Be Inspired

    According to a new study published in the February journal Obesity, Purdue University researchers found that including protein from lean pork in your diet can help you lose weight while maintaining more lean tissue, including muscle. The pork dieters rated themselves more positively in terms of overall mood and feelings of pleasure during dieting compare to those who ate less protein.

    Banish Diet Cravings
    The women in the study followed either a high-protein diet or a normal-protein diet but the same amount of calories. The women who ate more protein, with pork as their only source of meat, felt fuller longer after meals.

    Did You Know?
    Pork truly is The Other White Meat®! According to a recent analysis by the US Department of Agriculture, pork tenderloin contains the same amount of fat and slightly less calories than the same serving of skinless chicken breast. What's more, the same analysis found there are six cuts of pork that are considered either extra lean or lean by labeling standards. Now dieters have more options than ever to make lean, healthy choices when planning meals.

    Tired of Chicken and Fish?
    The high-protein diet included 6 ounces, or two servings, of pork every day. It's easy to reach this goal by including lean cuts of pork like Canadian bacon with your eggs for breakfast, adding grilled or sautéed pork chop strips to your salad at lunch, or roasting pork tenderloin for dinner. Plus, is packed with recipes for every meal.


    No More Old Shoe Leather -
    Give These Soft Succulent Pork Chops a Try!
    Pork Chops

    Peppered Pork Chops with Peach-Vinegar Glaze

    This recipe, provided by the National Pork Producers Council, serves two normal eaters or four WLS eaters. Adjust the recipe accordingly to make enough servings for the lucky people you set at your table. If you have left-over chops slice them them thinly on the diagonal and serve atop fresh garden greens dressed with balsamic vinegar sweetened with peach jam.

    2 boneless pork chops, 3/4-inch thick
    1 teaspoon seasoned pepper (garlic pepper, lemon pepper or a pepper blend - our You Have Arrived Finishing Salt Pepper Blend works very well here.)
    1 teaspoon olive oil
    1/4 cup chopped red onion
    1/2 jalapeño chile (or to taste), seeded and minced
    1/4 cup chicken broth
    1/4 cup peach jam
    1 tablespoon balsamic vinegar
    Fresh cilantro, chopped, as garnish

    Rub chops on both sides with seasoned pepper. Heat olive oil in nonstick skillet over medium-high heat and cook chops to brown on one side; turn chops and add onion and chile to pan. Continue to cook, stirring occasionally, until onion is tender, about a minute. Add broth, jam and vinegar to pan; cover, lower heat and simmer 8-10 minutes. Serve chops with pan sauce, garnished with chopped cilantro.

    One glazed pork chop provides 297 Calories; 20g protein; 29g carbohydrate; 12g fat (4 saturated); 727mg sodium. It is assumed that a weight loss surgery patient will eat about 1/2 of this serving at one meal saving the rest to enjoy at a second meal.

    A recipe has no soul.

    You, as the cook, must bring soul to the recipe.

    ~Thomas Keller


    Creamy Dijon Pork Chops

    Onions, cream and mustard are classically combined for a quick skillet sauce in this recipe. For variety and an extra boost of carbohydrate nutrients add 1/2 cup sliced mushrooms or sliced red bell pepper to the onions.

    2 pork rib or loin chops, cut 1/4 to 1/2 inch thick
    1 cup half-and-half
    1 medium onion, thinly sliced
    2 tablespoons oil
    1 teaspoon paprika
    1/4 teaspoon salt
    1/8 teaspoon freshly ground pepper
    1/2 cup dry white wine
    1 tablespoon Dijon-style mustard

    Cook onion in oil in large frying pan 5 to 6 minutes or until lightly browned. Push onions to side of pan; add pork chops and cook at moderate temperature 12 to 15 minutes, turning occasionally. Sprinkle paprika, salt, and pepper over pork. Remove pork and onion to warm platter and keep warm. Add wine to frying pan. Cook quickly, stirring, until 1 to 2 tablespoons liquid remains. Reduce heat; add half-and-half and cook until thickened, about 5 minutes, stirring occasionally. Remove sauce from heat, stir in mustard. Serve over pork and onions.

    One pork chop provides 477 Calories; 24g protein; 33g fat (12 saturated); 12g carbohydrate and 453mg sodium. To lower the fat content in this recipe use 1/2 cup nonfat milk and 1/2 cup half-and-half in place of the 1 cup half-and-half. Use non-stick cooking spray in place of the cooking oil.

    Herbed Pork Chops

    This recipe is particularly protein dense and lean on fat. Enjoy it with fresh sliced tomatoes or lightly steamed summer squash or green beans. To feed a large group purchase pork tenderloin from the big box store and cut your own chops about 3/4-inch thick.

    4 pork center cut chops
    1/2 teaspoon dried marjoram leaves
    1/4 teaspoon garlic salt
    1/4 teaspoon onion powder
    1/8 teaspoon freshly ground black pepper
    1/2 cup plus 1 tablespoon water, divided
    1 tablespoon cornstarch
    2 tablespoons chopped parsley

    Spray 12-inch nonstick skillet with cooking spray; heat over medium heat. Add pork chops and cook 10 minutes or until slightly browned, turning once. Combine marjoram, garlic salt, onion powder and pepper, sprinkle over pork. Add 1/2 cup water to skillet; cover, reducing heat and cook 20 minutes or until pork reaches an internal temperature of 160ºF. Remove chops. Combine cornstarch and remaining 1 tablespoon water. Add to pan juices; cook until thickened and translucent, stirring constantly. Pour sauce over chops and sprinkle with parsley.

    Serves four. Per serving: 169 Calories; 19g Protein; 10g Fat (4 saturated); 2g Carbohydrate; 760mg Sodium.

    Share Your Recipe in the LivingAfterWLS Neighborhood!

    Go Here: Community Kitchen 



    2011 Refresher Course

    Weekly Digest Archive: The Four Rules


    Rule #1 - Protein First:

    LivingAfterWLS Weekly Digest January 20, 2011 


    Rule #2 - Lots of Water

    LivingAfterWLS Weekly Digest February 2, 2011 


    Rule #3 - No Snacking

    LivingAfterWLS Weekly Digest February 9, 2011  


    Rule #4 - Daily Exercise

    LivingAfterWLS Weekly Digest February 18, 2011 



    The Four Rules: Before surgery most of us were taught the Four Rules we must follow in order to achieve the best results with weight loss surgery - any procedure. Those rules (with minor variations from one bariatric surgeon to the next) are:

    • Protein First
    • Lots of Water
    • No Snacking
    • Daily Exercise  

    In order to maintain weight loss and keep the obesity from which we suffer in remission we must follow these rules for life. If it has been a while since you have given consideration to the Four Rules I invite you today to spend a little time refreshing your knowledge and enthusiasm about the rules.

    I wish you the best health and happiness LivingAfterWLS!

    Kaye Bailey
    LivingAfterWLS, LLC
    In Today's Cooking with Kaye
    The Puck Stops Here: Great News for Pork Lovers
    Grilled Pork: Healthy & Delicious Recipes
    Study Finds Pork Supports Weight Loss Efforts
    Soft Succulent Pork Chop Recipes
    Pork Facts - News You Can Use
    For Perfect Pork: Check the Temp
    Bulletin Board
    Carolina Country Style Ribs
    Pork Cuts

    The pork industry is a

    major part of America's agriculture sector.


    At the beginning of 2009, there were nearly 67 million pigs in the U.S. herd. The majority of these were in Corn Belt states, where the pigs have access to the region's abundant supplies of feed grains and soybean meal. The largest pork-producing state is Iowa, with more than 19 million pigs statewide.


    The industry provides a way
    of living for thousands.

    The industry produced nearly $21.8 billion in personal income from total sales of more than $97 billion, and added $34.5 billion to the country's gross national product.


    The pork industry contributes
     to the prosperity of
     agriculture in America.

    Annually, the industry consumes 10 percent of the total U.S. corn crop (1.4 billion bushels) and 10 percent of the total U.S. soybean crop (283 million bushels).


    Pork is the world's most consumed meat.

    As popular as pork is in America, it is not the United States, but China, that is the number one producer and consumer of fresh pork in the world.


    Today's pork is now leaner
    than the pork your parents
     grew up with.

    Today, pork is 75 percent leaner than in the 1950s. Pork producers have met consumer demand for leaner, more nutritious sources of protein by using new practices and better feed. The result? On average, the six most common cuts of pork are now 16 percent leaner than 19 years ago, and saturated fat has dropped 27 percent. Pork tenderloin - one of the most popular cuts of pork - has less fat and fewer calories than boneless, skinless chicken breast.


    There are fewer farmers today than there were a
    generation ago.

    Due to advances in technology and transportation, the proportion of the world's population required to produce our food has decreased dramatically through the years. The decline has been even faster and more pronounced since the advent of the tractor. Furthermore, technological advances, improvements in pig health and newer farm management practices have allowed fewer people to care for the U.S. herd.


    The U.S. is the world's largest pork-exporting country.

    Overall, pork exports increased to $4.8 billion in 2008, with sales to Japan, the top importer of U.S. pork and pork variety meats, topping $1.5 billion.


    Provided by National Pork Board:

    Pork Cares 

    Perfection Every Time
    Check the Temperature

       I am a big believer in getting the meat cooked correctly so it is appealing to eat and not lost to the waste of overcooking or under cooking.


    The best way I know to guarantee this is using a quality meat thermometer. I use a digital thermometer by Weber that cost around $15. Learning the U.S. Department of Agriculture guidelines for internal temperature and using a thermometer to achieve those recommendations produces consistent results for delicious meat cooked by roasting, broiling, grilling, sauteing or braising. A meat thermometer is a small investment that nets big rewards!

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    Carolina Country Style Ribs
    Pork Ribs


    Country Style Ribs

    1 1/2 to 2 pounds boneless country-style pork ribs
    2 cups apple cider vinegar
    1 cup water, cold
    2 tablespoons vegetable oil
    2 tablespoons molasses, OR 1/4 cup firmly packed brown sugar
    1 tablespoon kosher salt
    1 1/2 teaspoons crushed red pepper
    1/2 teaspoon cayenne

    Place ribs in a large bowl or resealable plastic bag, set aside. In 4-cup glass measure, stir together vinegar, water, oil, molasses, salt, red pepper flakes and cayenne pepper until salt is dissolved. Remove 1/2 cup marinade; set aside. Add remaining marinade to ribs; seal bag and marinate for 4 - 6 hours in the refrigerator. Remove ribs from marinade; discard marinade.

    Prepare medium-hot fire; grill ribs over indirect heat for 50 to 60 minutes or until pork is tender and the internal temperature reaches 160º F. Baste ribs twice with reserved sauce mixture during last 15 minutes of grilling.

    Serves 6. Per serving: 198 Calories; 14g Protein; 14g Fat; 2g Carbohydrate; 355mg Sodium.

    Cooking Method: Grilling

    There are two ways to grill pork based on the size of the cut:

    Direct heat, where food is placed directly over the heat source, is ideal for small cuts like kabobs, tenderloin, burgers and chops.

    Indirect heat, where food is placed on the grill rack away from the coals or gas burners, is good for large cuts like loin roasts, ribs, shoulder and fresh ham.


    Direct Heat - Arrange hot coals evenly on the fire grate of the grill or use all gas burners. Place pork directly above the heat source. Follow suggested cooking times, turning once during cooking.

    Indirect Heat - Bank hot coals on both sides of the fire grate, on one side of the grill or in a ring around the perimeter. For gas grills, pre-heat and then turn off any burners directly below where the food will go. Place pork on the grill so it is not directly over any coals or gas burners and close grill hood. Follow suggested cooking times until pork is done. The heat circulates inside the grill, so turning the pork is not necessary.



    Please enjoy these previously published LivingAfterWLS Newsletters:

    5 Day Pouch Test Bulletin

    March 27, 2011

    Liquid Restrictions:

    More than just rules

    Learn Why they matter & How to work them into your day!

    LivingAfterWLS Digest

    March 28, 2011

    Spring Renewal:

    It's Your Time to Bloom

    "Review health and WLS status and wellness; plan healthy habits for coming days and weeks."

    Wouldn't it be nice if we received a gentle reminder in the mail to spring clean our weight loss surgery house?

    Here it is.

    Cooking with Kaye

    February 12, 2011

    Happy Valentines Day!

    Smart, Delicious WLS-Safe

    Chocolate Indulgence

    Excellent Splurge Recipes

    5 Day Pouch Test Bulletin

    January 17, 2011

    Top Questions & Answers from 2010

    Improving your 5 Day Pouch Test experience in 2011

    Cooking with Kaye

    January 13, 2011

    All in the Family


    Family Friendly Meals!

    Wiggly-Jiggly Gelatin Side Dishes Everyone will Love!


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