Last week in Cooking with Kaye we re-published many of the beloved LivingAfterWLS holiday classic recipes. Link here for the Classics. These are the recipes we get requests for time and time again. I hope you enjoyed seeing them again and find a way to include them in your menu during the holiday season.

Today I'm introducing you to some new holiday side dishes that are certain to become classics in their own right. Many of us with WLS are discovering the health benefits of quinoa, a high protein gluten-free grain. Thanksgiving is the perfect time to introduce quinoa into your menu as a healthy side dish that easily replaces traditional stuffing or heavy vegetable side dishes. Our feature article presents three quinoa recipes that have been resounding hits at my table; I hope they will be well received at your table.

I wish a blessed Thanksgiving to our LivingAfterWLS Neighbors. May your day be filled with gratitude as you embrace the people and traditions most important to you.

Sincerely,
Kaye

And remember, you can always find great LivingAfterWLS recipes online in our Kitchen!

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We have other exciting things happening this month! On November 20, 2012 my new book, "Cooking with Kaye: Methods to Meals" will be published. This collection of 134 Protein First recipes has been many years in the making and I am thrilled with the result. You can reserve your copy today at the guaranteed lowest introductory price and it will be in the mail to you on November 20th. I know this will become a family favorite resource for great meals everyone can enjoy.  Learn more.


Complimentary "Four Rules" magnet with each book. ($1.95 value)
Low Introductory Price Guaranteed through 12/31/2012
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Quinoa, sometimes called the supergrain for its health promoting benefits, is fast becoming a staple in the healthy weight management diet of many who have undergone weight loss surgery. Quinoa contains more high quality protein than any other grain. The National Academy of Sciences calls it "one of the best sources of protein in the vegetable kingdom." In fact, quinoa stands alone as a complete protein. That means it provides all the essential amino acids in a balanced pattern and easily digested form. Most WLS patients who enjoy quinoa report it is more comfortable in the gastric pouch than other grains, when enjoyed in carefully measured portions. And unlike other "health" food quinoa has a delicate and delicious nutty flavor that stands alone or provides the perfect canvas for all manner of preparation.

Gluten-free and wheat-free quinoa is low glycemic which is good news for people carefully managing their blood glucose levels. Quinoa is sold on the grain aisle. Look for traditional quinoa that is pre-washed and cooks in 10 to 15 minutes. A 1/4 cup serving of cooked quinoa provides 40 calories, 2 grams protein, 1 gram fat, 7 grams carbohydrate, and 1 gram dietary fiber. If you haven't tried quinoa before be sure to measure your portion and avoid overeating as it can be easy to out-eat the pouch causing discomfort. A good starting point is a 1/4 cup serving.

Recipes shared with permission from Whole Foods Market
This quickly prepared pilaf is a great replacement for heavier bread-based stuffings served for Thanksgiving dinner. The combination of fruity cranberries and nutty almonds keeps the dish visually appealing and delicious.

Ingredients:
1 tablespoon extra virgin olive oil
1 small red onion, chopped
1 cup uncooked quinoa, rinsed and drained
2 cups low-sodium chicken or vegetable broth
1/2 teaspoon salt
2/3 cup dried cranberries
2/3 cup sliced almonds, toasted

Directions:
Heat oil in a medium pot over medium high heat. Add onions and cook, stirring often, until just softened, 2 to 3 minutes. Add quinoa and toast, stirring constantly, for 1 minute. Stir in broth and salt and bring to a boil then reduce heat to medium low, cover and simmer for 10 minutes. Stir in cranberries, cover again and continue to cook until liquid is completely absorbed and quinoa is tender, 8 to 10 minutes more. Toss with almonds and serve.

Nutrition: Serves 6. Per Serving:220 calories, 6 grams protein, 9 grams fat, 32 grams carbohydrate, 4 grams dietary fiber.

This may fast become your new autumn classic as the roasted vegetables marry nicely with the nutty quinoa. Serve warm or at room temperature: ideal for a buffet-style meal.

Ingredients:
2 yellow beets
4 teaspoons vegetable oil
1/4 teaspoon salt
Ground black pepper, to taste
3 carrots, chopped
3 parsnips, chopped
1 cup uncooked quinoa
Juice of 1 lemon
2 cups gluten-free vegetable stock or water
1/4 teaspoon dried thyme
1/2 small red onion, finely chopped
2 tablespoons chopped flat-leaf parsley

Directions: Preheat oven to 350�F. Rub beets all over with 1 teaspoon of the oil, then season liberally with salt and pepper. Wrap in foil, place on a small baking sheet and roast for about 1 hour, until beets are tender. Allow beets to cool and then peel and chop them. Meanwhile, toss carrots and parsnips in remaining 3 teaspoons oil, season with salt and pepper and place on a rimmed baking sheet. Bake for about 50 minutes, stirring occasionally, until golden brown. Remove from oven and let cool.

Put quinoa, lemon juice, stock or water and thyme into a small pot. Bring to a boil, then lower heat to a simmer, cover and cook for 10 to 15 minutes, until quinoa is tender. Remove from heat and set aside to let cool to room temperature. Put quinoa, roasted carrots and parsnips into a large bowl and toss to combine. Add beets, onions, parsley, salt and pepper, mix well and serve.

Nutrition: Serves 6-8. Per Serving, 260 calories; 8 grams protein; 7 grams fat; 42 grams carbohydrate, 5 grams dietary fiber.

Mushrooms roasted in a simple oil-free pear balsamic dressing are delicious tossed with quinoa, spinach, green onions and almonds. Serve this dish warm, room temperature or cold, as a side dish or the main event.

Ingredients:
1/4 cup balsamic vinegar
2 teaspoons Dijon mustard
1 pear, peeled, cored and cut into chunks
1 garlic clove, halved
2 pounds portobello mushrooms, stemmed and gills scraped out
1 cup red or white quinoa
3 cups tightly packed fresh spinach, chopped
4 green onions, thinly sliced
1/2 cup slivered almonds, toasted
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Directions: Preheat oven to 475�F. Put vinegar, mustard, pear and garlic in a blender with 1/3 cup water and blend until smooth, about 1 minute, to make the dressing. Cut mushrooms into chunks and combine in a large mixing bowl with 1/4 cup of the dressing. Spread mushrooms in a single layer on a rimmed baking sheet. Roast until tender, stirring occasionally, 20 to 30 minutes. Remove from the oven and let cool slightly.

While mushrooms roast, prepare quinoa. In a medium pot, bring 1 3/4 cups water to a boil. Stir in quinoa, cover pot, reduce heat to low and simmer for 15 minutes. Remove pot from heat and set aside, covered, 10 minutes more. Uncover and fluff quinoa with a fork. Combine mushrooms, quinoa, spinach, green onions, almonds, salt, pepper and 1/2 cup more dressing in a large, wide serving bowl. Stir to mix well. Serve with remaining dressing on the side.

Nutrition: Serves 6. Per serving, 280 calories; 12 grams protein; 7 grams fat; 43 grams carbohydrate; 7 grams dietary fiber.



Other Vegetable Side-dish Suggestions:
Oven Roasted Vegetables
Green Beans with Carmalized Onions

Sour-dough stuffing with sausage and apples is a classic Thanksgiving side dish and this one answers the call for nostalgia with comforting satisfaction. If time permits make your own bread cubes as the recipe directs. Or look for ready-to-use sourdough bread cubes at your favorite bakery to save time and steps. To keep the traditional flavors and texture but decrease the simple carbohydrates simply replace 2-3 cups of the bread cubes with an equal measure of vegetables and/or fruit.

Ingredients:
1 loaf sourdough hearth bread, cut into 1/2-inch cubes (about 11 cups)
1 tablespoon canola oil
1 pound lean smoked turkey sausage
4 tart apples, cored and diced
3 ribs celery, thinly sliced
1 large white onion, diced
1 tablespoons unsalted butter
2 1/2 cups low-sodium chicken broth
1/3 cup chopped fresh sage leaves
3/4 teaspoon fine sea salt
1/2 teaspoon freshly ground pepper

Directions: Preheat oven to 300�F. Spread bread cubes out on two baking sheets and bake until dried but not browned, about 15 minutes. Transfer to a large bowl. Meanwhile, in a large skillet, heat oil over medium-high heat. Add sausage and cook, breaking up chunks with a spoon, until browned, about 6 minutes. Add apples, celery, onion and butter and cook, stirring occasionally, until apple and vegetables are softened, 8 to 10 minutes more. Add to the bread. Stir in broth, sage, salt and pepper. If using to stuff a turkey, cool completely before stuffing. If baking separately, heat oven to 350�F; bake in a buttered casserole dish until lightly browned and crisp on top, 50 to 60 minutes.

Nutrition: Serves 8-12. Per 1/2-cup serving: 210 calories; 6 grams protein; 8 grams fat; 24 grams carbohydrate; 1 gram dietary fiber.


Helpful Hints: Staying Healthy During the Holidays

 

 

Quinoa is a complete protein containing all eight essential amino acids. It's light and fluffy in texture but has that whole grain ability to fill people up--and if you've got company coming, this recipe easily doubles to serve eight people.

Ingredients:

1 cup quinoa

2 cups water

1/2 teaspoon salt

Directions: Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Nutrition: 4 (1-cup) servings. Per serving: 160 calories; 6 grams protein; 2.5 grams fat; 27 grams carbohydrate; 3 grams dietary fiber.

 
Learn from others in the LivingAfterWLS Neighborhood

Switch out the classic "Green Bean Casserole" for this healthy makeover that is just as delicious but much lighter in calories and pouch-feel. Recipe adapted from Jennie-O Turkey Store.

Ingredients:

2 teaspoons olive oil

8 slices JENNIE-O Turkey Bacon, Diced

1/2 small red onion, diced

2 cloves garlic, minced

2 pounds fresh green beans, trimmed

1 tablespoon lemon juice plus lemon zest for garnish

Directions: In a large skillet heat olive oil over medium heat. Add bacon, onion, and garlic. Cook until bacon is crisp and onion is soft and translucent, about 6 minutes. Meanwhile, steam green beans in the microwave until tender-crisp. Add to skillet with bacon mixture and toss to combine. Place in serving bowl, add lemon juice and garnish with lemon zest. For feeding a crowd double or triple the ingredients allowing 1/4-pound of green beans per person. Place prepared beans in a slow cooker set to warm and serve with your holiday buffet.

Serves 8, per serving: 120 calories; 6 grams protein; 4 grams fat; 13 grams carbohydrate and 4 grams dietary fiber.

Roast butternut squash with its appealing orange color is nicely complimented with fresh green spinach in this healthy side dish that handily replaces a sweet potato casserole. Fresh butternut squash are available this time of year in the produce section of your market. Or save time and use peeled, cubed ready-to-cook butternut squash from the frozen vegetable section at your market. If you prefer use crumbled feta or goat cheese in place of the blue cheese crumbles.

Ingredients:

1/2 cup blue cheese crumbles

1 lemon, juiced

Salt and ground black pepper to taste

2 teaspoons extra-virgin olive oil

1 small red onion, thinly sliced

1 (5 ounces) package baby spinach

6 cups cubed and roasted butternut squash, warmed

Directions: Use a fork to mash together blue cheese and lemon juice in a large bowl to make a thick smooth dressing. Season with salt and pepper; set aside. Heat oil in a large skillet over medium-high heat. Add onions, salt and pepper, and cook, stirring occasionally, until golden brown, about 5 minutes. Add spinach and cook, tossing often, until slightly wilted and warm, 1 to 2 minutes more. Transfer contents of skillet to bowl with dressing, add squash, salt and pepper and toss to combine.

Nutrition: Serves 8. Per serving: 180 calories; 4 grams protein; 6 grams fat; 28 grams carbohydrate; 5 grams dietary fiber.

Pumpkin pie lovers rejoice! Start your day or finish your meal with this delicious smoothie that is packed with vitamin A, potassium and fiber.  

Ingredients:

1 cup pumpkin puree (fresh or canned)

1 large ripe banana, sliced and frozen

2 cups low-fat milk, soymilk or coconut milk beverage, chilled

2 scoops vanilla flavored protein powder

1 teaspoon pumpkin pie spice

ice cubes

Place all ingredients in blender and blend until smooth. Add ice cubes to achieve desired thickness. Serve immediately.

Nutrition varies by ingredients used.