Cooking with Kaye
Soups ON! 
When & How to Enjoy Soup after WLS 
Tomato Chickpea Soup with Sour CreamA whole lot of
bang for your bowl! 

January 25, 2012


It is not very often that I hear from someone who struggles with technical issues when eating soup after weight loss surgery. Soup doesn't get "stuck" going down and if we eat too much the discomfort is short-lived (compared to eating too much solid food that is poorly chewed and eaten quickly.) In fact, when post-WLS patients discover soup it often becomes their go-to comfort food. When animal protein is cooked into a soup it is moist and succulent making it easy to chew, swallow, and digest. Cooked vegetables are more readily tolerated by many WLSers compared to raw vegetables. And grains like pearl barley or quinoa are portion controlled and digestible when included as an ingredient in soup.

Today's Cooking with Kaye presents delicious soup recipes to keep your pot full and your pouch happy. There are also many great tips for getting the most enjoyment and nutrition from a meal of soup. I hope you enjoy these recipes and make them a part of your dietary rotation.

Thanks for cooking with me!
Kaye Bailey

PS- - The doors are open in the LivingAfterWLS Neighborhood! This is the premier online community for weight loss surgery support. Come on over, we look forward to seeing you there! LivingAfterWLS Neighborhood

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Beyond Basic: Inspired One-Pot Meals

Tuscan Smoked Turkey-Bean Soup
Adding BarleyAn Italian-inspired white bean soup is made from scratch with dried beans that are soaked overnight, then slowly simmered to tenderness with smoked turkey legs, veggies, and Italian seasonings. You can do this in a slow cooker, too.

1 pound dry white beans
2 smoked turkey legs*
1/2 onion, diced
2 bay leaves
2 stalks celery, diced
4 large carrots, sliced
1 (14.5 ounce) can petite diced tomatoes, undrained
1/3 cup quick cooking pearl barley
2 tablespoons Italian seasoning
salt and ground black pepper to taste
2 tablespoons grated Parmesan cheese,

Place the beans into a large bowl, fill the bowl with water, and cover the bowl with a cloth. Allow to soak overnight. Drain and rinse the beans.

Place the soaked beans, turkey legs, onion, and bay leaves into a large soup pot, cover with water, then bring to a boil over medium heat. Reduce heat to medium-low, and simmer for 3 hours. Remove bay leaves, and discard. Remove the turkey legs from the broth, separate the meat from the bones and tendons, and return the meat to the broth. Stir in celery, carrots, diced tomatoes, pearl barley,  Italian seasoning, and salt and pepper; simmer until the celery and carrots are tender, about 1 hour. Serve in bowls and sprinkle each serving with about 1 teaspoon of Parmesan cheese.

*If you cannot find smoked turkey legs use left-over cooked turkey and add a few drops of liquid smoke to the soup for deep smoky flavor.

Woodsman's Turkey Bean Soup

Adding turkey kielbasa lends this hearty soup recipe a rich, slow-simmered flavor even though it takes just 25 minutes to make

Cooking spray
1 cup baby carrots, halved
1 cup chopped onion
2 garlic cloves, minced
7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 (15.8-ounce) cans Great Northern beans, drained and rinsed
1 (6-ounce) bag fresh baby spinach leaves

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.

Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Gather and Share recipes in the LivingAfterWLS
Weeknight Soups
Ready in 30 Minutes for Dinner & Lunch Tomorrow

The experts over at Eating Well have put together a collection of soup recipes that are easy to prepare on hectic weeknights. With their permission we are sharing two recipes here. Be sure to look at the full selection of yummy warm soup here: 30 Minute Soup Recipes

"Our 30 minute soup recipes are a great way to put a healthy dinner on the table fast. Many of these healthy soup recipes use staples in your pantry. If you have leftovers, freeze them for an easy meal the next time you have a hankering for soup. Try our Ravioli & Vegetable Soup for a comforting meal that won't leave you hungry or our Chicken & White Bean Soup (below) for a hearty soup full of lean protein and fiber!"

Chicken & White Bean Soup
Rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Makes 6 servings, 1 1/2 cups each | Active Time: 25 minutes | Total Time: 25 minutes

2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 (14-ounce) cans reduced-sodium chicken broth
2 cups water
1 (15-ounce) can cannellini beans, rinsed
1 (2-pound) roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Per serving : 172 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 54 mg Cholesterol; 10 g Carbohydrates; 24 g Protein; 3 g Fiber; 350 mg Sodium; 389 mg Potassium

Chicken & Spinach Soup with Fresh Pesto
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients-boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.

5 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 (15-ounce) can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)

Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.

With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.

Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium.  Nutrition Bonus: Vitamin A (110% daily value), Folate & Vitamin C (20% dv).

Neighborhood Community Kitchen

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Soup on the Go:
Smart choices for fast food & restaurant soups from leading nutritionist.
While soup does not appear to be a convenience food there are actually some great choices available for dining in or take-out from some of America's leading chain restaurants. According to Hope S. Warshaw, a registered dietician and noted author of multiple food and nutrition reference books, Americans average six meals a week eaten away from home. These are meals prepared in diners, restaurants and fast food joints. She concedes it is our lifestyle driving this trend. "In today's fast-paced and convenience-focused world, Americans frequently choose restaurant meals, eaten in or out of restaurants, to get the job of eating done. When we eat out we surrender to the establishment how the food is prepared, the quality and freshness of the food, and the portion size. But, according to Warshaw, when we are informed we are better able to make smart food choices that support our health and nutrition goals.

From her 800-page 2009 book "What to Eat When You're Eating Out-2nd Edition" I present three national restaurants offering soup selections that are healthy for the general public and support our "Protein First" weight loss surgery diet.

Panera Bread established in 1981 with the single goal of making great bread, is widely credited with driving the nationwide trend toward specialty breads made with quality fresh ingredients. Panera has nearly 1,500 bakery-cafes in the United States and Canad. Their menu includes breads, sandwiches, soup, salads, baked desserts and a variety of non-alcoholic beverages. Average price per meal is less than $10 and a meal of soup is much less than that.

Top Soup Picks Supporting our WLS Goals:
Low-Fat Vegetarian Black Bean Soup. A 1-cup serving (perfect pouch portion) provides 150 calories and 8 grams protein. That is a little low for protein requirements per meal but the soup also provides 6 grams of fiber while being low in fat and virtually trans fat free. The carbs, measuring 28g per serving, seem high at first glance. But black beans are low-glycemic (GI Value 30) complex carbohydrates. They are rich in folate, manganese, thiamin (B Vitamin) and potassium.

Also good: Turkey Chickpea Chili Soup. 1 (1-cup) serving provides 180 calories, 10g protein, 7g fiber, 22g carbohydrate and is low in fat.
See pages 506-507 of "What to Eat".

Wendy's is a fast food chain known for its "old fashioned" hamburgers. Since opening in 1969 the chain is now 7,000 restaurants strong worldwide. For people with the smaller eating capacity from WLS the Wendy's junior menu is a good place to find traditional burgers and fries in smaller portions. And their chili is widely accepted by many bariatric nutritionists as a suitable choice for occasional dining at the restaurant. A small serving of chili without any sides or beverages is less than $3.00 in most locations.

A small serving of Wendy's Chili (about 1 cup) provides 190 calories with 14g protein, 5g fiber, 19g carbohydrate (again - low glycemic), and is low in fat. The sodium comes in high at 830mg in the small serving size. That is 36% of the total sodium intake (2,300mg/day) the general population should have in a day as set by the USDA Food & Drug Administration in May 2010. Be mindful to select meals with lower sodium values on days that you enjoy the famous Wendy's chili.
See pages 254-255 of What to Eat.

Boston Market is the smallest chain that we look at here with fewer than 600 restaurants, mostly in the northeast United States with a few locations in Canada. The stores are easily recognized by their white and black striped awnings with red trim. Most meals are hot and ready to take-and-go but some restaurants offer dine-in facilities. On the national menu we find rotisserie chicken, beef brisket, country fried chicken and assorted fish entrees that are battered and baked. Sandwiches and soups are offered and may vary by location.

Try Boston Market's Chicken Noodle Soup next time you visit. A 6-ounce serving provides 170 calories with 13 grams protein and 17g carbohydrate. Like most commercially prepared soups the sodium is high at 930mg per serving (38% of your DV- daily value). This is a broth based thinner soup so it is very important to remember your liquid restrictions and avoid drinking fluids for 30 minutes before and 30 minutes after eating. This will help your pouch stay full longer and give your body a better opportunity to absorb the nutrients from the chicken noodle soup. A cup of soup is less than $5 at most locations.
See pages 358-359 of What to Eat.

EatingOutNew!! LivingAfterWLS General Store
Eating Out Guide
What to Eat When You're Eating Out
by Hope S. Warshaw
Paperback, 800 pages
2nd edition published 2009

Valuable resource featuring nutritional counts for more than 60 of America's most popular restaurants. Learn strategies for selecting healthier restaurant meals. Get counts for calories, carbohydrate, fat, and protein; know the exchanges/choices and serving sizes for every menu item; and find complete menus from America's most popular restaurants. Also contains tips and facts for healthier restaurant eating. Great resource for eating out while trying to manage health, weight and wellness.

Publisher's Price: $10.95
Value Price: $9.95
About Us
The health content provided by LivingAfterWLS, LLC is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health-care professional.
LivingAfterWLS, LLC
Kaye Bailey, Founder
Evanston, Wyoming 82931
LivingAfterWLS, LLC
In This Issue
Inspired One-Pot Meals
Weeknight Soups Ready in 30 Minutes Recipes
Restaurant Soups On the Go
Learning: No more Good Carbs-Bad Carbs
Recipe: Italian Meatball Soup
Recipe: Hot & Sour Soup
Recipe: Soothing Ginger & Spinach Soup
LivingAfterWLS Resources:
Soup Recipes
For soup recipes your WLS tummy will approve of check out these resources:

Slow Cooker Brunswick Stew

Chicken & Carrot Stew

Mexican Meatball Soup

Carb Monster Soup

In Print:

5DPT Owner's Manual by Kaye Bailey

Day 6: Beyond 5 Day Pouch Test by Kaye Bailey

Neighborhood Cookbook:



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No More
Good Carbs/Bad Carbs
Veggie Fruit Carbs
Are you sometimes confused by carb-talk? Good Carbs; Bad Carbs; Net Carbs....  Are you frustrated that popular wisdom assigns food moral values as in good carb vs. bad carb? Really - carbs are food, they cannot be good or bad.

Take a look at these simple definitions here and then visit Cooking with Kaye in our Archives to read more about carbs and the role they play in our WLS diet.

Simple Carbohydrates:
Foods that contain a lot of sugar --syrups, jelly, honey, soda, molasses and have few, if any, vitamins and minerals and no fiber.

Complex Carbohydrates:
Foods that contain a lot of starch --vegetables, fruits, beans, whole grains, and pasta. They are rich in vitamins, minerals, and fiber.

Never Count Carbs Again!
And still lose weight!



Italian Meatball Soup
A traditional hearty meal that will satiate the most hungry person at your table. If you are in a hurry omit the egg whites and bread crumbs and simply brown the ground turkey in a hot skillet sprayed with cooking spray. When turkey is cooked and no longer pink proceed with step 2 adding the chicken broth and vegetables.

1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Serves 8 2-cup portions. WLS portion is 1-cup. Per 1-cup serving: 135 calories, 10g protein, 15g carbohydrate and 5g fat.

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Hot and Sour Soup
Tea & Lemon
A favorite from the Chinese takeout menu this soup is quick to make and comforting. The ground ginger is helpful in settling stomach distress. Pay close attention to sodium and use reduced sodium broth and soy sauce.

2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
lemon slices for garnish

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve. Garnish with lemon slices if desired.

Per 1-cup serving: 89 calories; 8g protein; 8g carbohydrate and 3g fat.

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook


Soothe Stomach Discomfort With
Ginger & Spinach Soup
Talk to any gastric bypass, gastric banding or gastric sleeve patient and they will tell you occasional stomach discomfort is part of life after weight loss surgery. After bariatric surgery patients secrete fewer digestive enzymes which means the stomach has greater difficulty digesting food that has been inadequately chewed or is high in fat or fibrous carbohydrate. Poorly tolerated foods quickly cause stomach or pouch discomfort. Many bariatric patients report finding relief in gentle homemade soup sipped slowly. Consider this recipe for spinach and ginger soup if you have experienced gastric pouch discomfort from eating poorly tolerated food.

Spinach and Ginger Soup
This creamy green soup is delicately flavored with ginger and onion serves to soothe stomach discomfort and detoxify the body. The spinach is a natural immune system booster. The monounsaturated fat in the olive oil will help our bodies absorb the nutrients and minerals from the vegetables making this an ideal soup for pampering the gastric system.

2 Tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
2 teaspoons fresh ginger, finely chopped
5-6 cups baby spinach leaves
4 cups vegetable stock
1 medium potato, diced
1 Tablespoon rice wine vinegar*
Salt and pepper, to taste
1 teaspoon sesame oil, optional

Heat the oil in a large 8-quart stockpot. Add the onion, garlic, and ginger and cook over low heat, stirring occasionally, for 3-4 minutes, or until vegetables are tender.

Set aside 4-6 small spinach leaves. Add the remaining leaves to the pan, stirring until the spinach is wilted. Add the stock and potatoes to the pan and bring to a boil. Reduce the heat, then cover the pan and let simmer for about 10 minutes.

Remove the pan from the heat and set aside to cool slightly. Pour the soup into a blender or food processor and process until completely smooth. Return the the soup to the stockpot and add the rice wine vinegar. Adjust the seasoning to taste with salt and pepper. Heat until just about to boil.

Finely shred the reserved spinach leaves and sprinkle some over the top. Drizzle a few drops of sesame oil into the soup. Ladle into warmed soup bowls and sprinkle the remaining shredded spinach on each, then serve the soup at once.

Serves 4, 1-cup per serving. Per serving: 38 calories, 3 grams Protein; 2 grams Fat; 2 grams Carbohydrate.

*Rice Wine Vinegar: There are Japanese as well as Chinese rice vinegars, both made from fermented rice, and both slightly milder than most Western vinegars. Chinese rice vinegar comes in three types: white (clear or pale amber), used mainly in SWEET-AND-SOUR dishes; red, a popular accompaniment for boiled or steamed crab; and black, used mainly as a table CONDIMENT. The almost colorless Japanese rice vinegar is used in a variety of Japanese preparations, including SUSHI rice and SUNOMONO (vinegared salads). Rice vinegar can be found in Asian markets and some supermarkets..


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