Cooking with Kaye
The Tricky Salad Plate
Salads for the WLS Pouch
June 18, 2013
In This Issue
Quick Notes: What are you worth?
Recipe: Zucchini Carrot Slaw
Recipe: Chile-Rubbed Grilled Scallop Salad
2B/1B Rhythm
Recipe: Tuna Spinach Strawberry Salad
Recipe: Butterhead Lettuce with Egg Salad & Shrimp

What are you worth?

by Kaye Bailey
As I spend my days meeting people in our ever-growing (yet shrinking) weight loss surgery world I frequently meet those who have lost a feeling of personal worth. Perhaps obesity caused feelings of worthlessness. Maybe unkindness or abuse from others had scarred us. Life experiences have a way of bringing us down and there was a day not so long ago that I believed myself worthless. Worthlessness, defined as devoid of worth, use or value, is a terrible place to be.

But I submit that each and every individual is born of worth and value; all humans are born priceless. Our experiences, our achievements, our mistakes do not change our worth: they build our character. They define our personality. We have wellness and illness but we never lose our worth.

Consider two $100 bills: one is old and worn, bent, crinkled and tired. The other pristine with nary a blemish or scar. Which piece of currency is worth more? They are both worth the same: $100. Experience and wear does not diminish the value of the worn $100 bill: it tells a story. Perhaps the bill bought a single mother a basket of groceries. Maybe a grandmother sent it lovingly in a card to a grandchild. Maybe a drug addict traded the bill for a fix. Maybe a dad gave it to his son for his first date and said, "Treat the young lady nicely."

Wear and tear tells a story.

As people recovering from and battling morbid obesity our bodies show wear and tear. Our emotions and our hearts may be blemished and bruised, but our worth is in place. We only need to recognize it.

Society would have us believe we are people of lesser value, a people of sloth and gluttony. There are those who would diminish our value as we take-up space in a world of pretty people. But I beg to say that those people are equally blemished and have the scars of wear and tear just as profound as they presume ours to be. If a person has been engaged in living then they have wear and tear: but they still have worth.

And let's not forget the pristine $100 bill. What potential it holds! Perhaps it will travel through a Salvation Army bucket or pay the bill to heat a cold winter home or take a child to Disneyland or buy the elderly a much-needed prescription. I hope it passes hands many times never losing its worth.

Day 6: Beyond the 5DPT
Pages 29-30
Shared with permission from LivingAfterWLS, LLC

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Zucchini Carrot Slaw
Fresh Broccoli
Abundant Vegetables
We are all familiar with the typical cabbage slaw, but have you tried Zucchini Slaw? Cabbage is from the cruciferous vegetable group (broccoli, cabbage and Brussels sprouts) and contains high amounts of digestive enzymes that often cause gas, bloating, and gastric distress. In some gastric bypass patients these symptoms are severe when cruciferous vegetables are consumed. It is believed that there is not enough stomach acid to neutralize the enzymes, thus the gas and bloating. Zucchini slaw is gentler on the tummy and more readily enjoyed by post surgical weight loss patients. Give it a try! This is a yummy recipe and I have yet to see left-overs when I serve it. It's on the table tonight!

Recipe: Zucchini Carrot Slaw

1/2 cup low-fat buttermilk
1/2 cup nonfat sour cream
3 tablespoons honey mustard
Salt and pepper to taste
3 large carrots coarsely shredded
1 medium zucchini, with skin, coarsely shredded
1/2 cup dried cranberries

In medium salad bowl, whisk together buttermilk, sour cream and honey mustard. Season to taste with salt and pepper.
Add carrots, zucchini and cranberries. Toss until well coated. Chill until time to serve.

More great LivingAfterWLS fresh veggie salads


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Hello Neighbors! Thank you for joining me in this issue of Cooking with Kaye. Today we are talking salads. Salads can be tricky after WLS, sometimes the raw vegetables can irritate our little pouches. It is so important that we re-think salads and prepare dishes that are light, nutritious using fresh in-season ingredients. When we do this our cravings for other things are diminished because our taste, texture and nutrional needs have been met. Fresh salads of fruits and vegetables tend to sit lighter in our tiny tummies and do not result in the food coma we often experience after eating a starch-heavy pasta or potato salad.

The first known published salad cookbook came out of Venice, Italy and was written by Salvatore Massonio in 1627. This work of scholarship is titled "Archidipno, ovvero Dell'Insalata, e Dell'Uso di Esso" translated "The First Course, or About Salad, About Its Use". This book includes 57 chapters on individual ingredients - not one of which is potato or macaroni. Even in 1627 the emphasis was on fresh locally available seasonal ingredients and salad was revered as a useful course to aid in nutritional health and digestion.

Well made salads with an emphasis on fresh ingredients, nutrition and flavor are a smart and satisfying addition to the LivingAfterWLS diet.

Bonus Recipe:
Tomato Mozzarella Salad Insalata Caprese

4 large red tomatoes, vine ripe
1 pound fresh mozzarella
salt & pepper to taste
1/4 cup EVOO (Extra Virgin Olive Oil)
1/4 cup Balsamic vinegar
1/4 cup snipped fresh basil

Slice tomatoes to 1/4-inch thickness reserving stem and blossom ends for another use. Slice mozzarella into 1/8-inch round discs. Arrange tomato and mozzarella slices alternately on a serving plate in a spiral. Sprinkle with salt and pepper to taste. Drizzle with olive oil and vinegar. Sprinkle with fresh snipped basil. Allow to sit at room temperature 30-60 minutes for flavors to develop. Serve with tongs.

Note: if tomatoes are a bit bitter (as can be with commercially grown produce) sprinkle with a pinch of sugar and allow to rest for 10-15 minutes before arranging salad.

Tomatoes are low in calories and big on flavor, rich in vitamin C and lycopene. Mozzarella has 7 grams of protein per ounce and is rich in calcium. Olive oil is 72% monounsaturated fat and widely recognized for its heart-healthy benefits.


Kaye Bailey  

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Cooking with Kaye: Methods to Meals 

Cooking with Kaye: Methods to MealsPublished November 20, 2012, this collection of 134 Protein First recipes has been many years in the making and I am thrilled with the result. Order your copy today at the guaranteed lowest introductory price and it will ship promptly so we can prepare healthy delicious meals together. I know this will become a family favorite resource for great meals everyone can enjoy.  Learn more.

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Chile-Rubbed Grilled Scallop Salad
Elegant, Easy, Exceptional 

This recipe, which can be cooked on the outdoor grill, really turns up the heat and the flavor. If you prefer use large shrimp in place of the scallops. Or better y Seared Sea Scallops over Wilted Spinach et, cook both scallops and shrimp for a seafood extravaganza. We found the scallops were just as good the second day, served at room temperature atop the salad.

1/2 cup fresh lime juice
3 tablespoons sugar (or sugar substitute)
2 tablespoons finely chopped unsalted dry-roasted peanuts
2 tablespoons fish sauce
1 tablespoon minced, peeled fresh ginger
3 garlic cloves, minced

2 tablespoons finely chopped seeded serrano chile
1 tablespoon freshly cracked black pepper
1 1/2 pounds sea scallops
Cooking spray

8 cups coarsely chopped napa (Chinese) cabbage
2 cups red bell pepper strips
1/2 cup finely chopped fresh basil
1/2 cup minced fresh cilantro
1/3 cup finely chopped fresh mint

Combine first 6 ingredients in a small bowl; stir well. Set aside.

Combine chile and cracked pepper; rub chile mixture into scallops. Thread scallops onto each of 4 (12-inch) skewers. Prepare grill. Place kebabs on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Remove from heat; cool slightly.

Place cabbage and remaining ingredients in a large bowl; add lime dressing, tossing to coat. Divide cabbage mixture evenly among 4 plates. Top each with 1 kebab.

Serving Size: 5 ounces scallops, 2 cups cabbage mixture, and about 1/4 cup dressing. Per serving: 291 calories, 33 grams protein, 5 grams fat (1 saturated), 30 grams carbohydrate and 5 grams dietary fiber.

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Salads after WLS can be tricky
Try the 2B/1B Rhythm
2B1B rhythm
Shared with permission from "Cooking with Kaye: Methods to Meals" pages 29-30.

A trip to the salad bar after weight loss surgery sometimes feels more like a trek through a minefield than a healthy meal solution. Weight loss surgery procedures cause a decreased production of digestive enzymes: the result is a compromised ability to digest certain raw fruits and vegetables. Some people report extreme gas, bloating, and digestive discomfort after eating salad greens and other raw vegetables. For the first three years after my gastric bypass I could not eat any greens or raw vegetables because of the digestive upset they caused. Now, more than a decade later, there are days salad sits well and other days salad makes my pouch very grumpy. I know that many of my WLS Neighbors experience the same Moody Pouch Syndrome (MPS). From our collective experience I've learned if we compose our salads with a purposeful protein-fat-carbohydrate ratio we are more likely to enjoy them without suffering MPS.

If you will forgive my gender stereotype I would like to suggest we favor "Man Salads" forsaking the more feminine salad from our "lunching with ladies" pre-surgery days. Women build salads with a generous foundation of lettuce topped with petite bites of raw vegetables, a few grams of protein from boiled eggs or bacon bits, and we politely eat it with dressing on the side. Men, on the other hand, construct a salad with goodly amounts of protein: grilled steak or chicken for example. They pile-on cheese, bacon, eggs, shrimp, and salmon. They top this creation with a generous pour of dressing and garnish it with a leaf or two of lettuce. Picture a nicely made Cobb salad, easy on the lettuce, and you get the idea.

2B/1B Protein First Salads are built like the Man Salad. In conventional nutrition salads are composed of equal parts protein, fat, and carbohydrate. In bariatric nutrition the balance changes slightly: 2 parts protein to 1 part carbohydrate with healthy fats added sparingly. When we strive for a balance of two-thirds protein to one-third vegetables and fruit (complex carbohydrates) topped with a healthy dressing, we are likely to enjoy a meal that sits well in the pouch and meets our Protein First requirements.

These salad recipes (in Cooking with Kaye) are created to serve our unique WLS digestive system. After surgery we have a lower level of digestive enzymes which contributes to occasional discomfort and poor digestion when we eat salad and raw vegetables. In our WLS vernacular the expression 2B/1B Rhythm means we eat two bites of protein to one bite carbohydrate. Years ago I started the practice of counting bites, not grams or calories, because it is easy to do in most situations. When we follow the 2B/1B Rhythm we are eating Protein First. I call these 2B/1B Protein First Salads because the counting is built into the recipe. The ratio of 2-parts protein to 1-part carbohydrate translates to a 2B/1B rhythm. Feel free to count bites just to be sure.

Add Cooking with Kaye to your library of WLS books: Learn More


Tuna-Spinach-Strawberry Salad  
A Salad for the Season

Spinach, Asparagus Salad
Spinach-Strawberry Salad
This salad is perfect this time of year. You can build it at the salad bar in your supermarket and simply add one pouch of water pack tuna for a tasty and filling lunch that makes your little weight loss surgery pouch oh-so-happy. Give it a try!
Ingredients 1-2 cups baby spinach or baby spring greens blend

1 cup sliced strawberries
1 Tablespoon cheese of choice (feta is very good!)
1 Tablespoon vinaigrette dressing
1 hard-cooked egg, crumbled
1 (2.6-ounce) Starkist Low Sodium Chunk Light Tuna

Toss all ingredients and enjoy immediately!

Serves 1. Nutrition: 315 Calories; 29 grams Protein; 17 grams Fat; 17 grams Carbohydrate.

Hint: Change-out the tuna for different protein including deli-style turkey or beef, shrimp, sliced steak, shredded chicken. The salad is a suitable foundation to enhance any cold-serve protein. Enjoy!

Dress your salad with viniagrette - Try these Vinaigrette Recipes


cookieFeatured Recipe:
Butterhead Lettuce with Egg Salad and Shrimp
Day 6 by Kaye Bailey 
$25.95 Exclusively from the LivingAfterWLS Store 
Reprinted with permission from
Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey.  Page 12.
Authentic Dijon mustard originates in France and is labeled as such, much as Champagne is only authentic if the sparkling wine originates in the Champagne region of France. Dijon-style mustard is any grainy style mustard. There are many great gourmet varieties of mustard available on the market today and experimenting with them is an inexpensive and delectable method to bring variety to routine dishes such as egg salad.

1 head butterhead lettuce, rinsed and drained
4 eggs, hard-boiled, chopped
3 Tablespoons lowfat mayonnaise
2 Tablespoons Dijon-style mustard
1/2 teaspoon celery salt
1 teaspoon dried onion, minced
4 ounces bay shrimp, cooked
Paprika, for garnish
Parsley sprigs, for garnish

Directions: Carefully remove the leaves from the lettuce keeping them in cup shape. Place them on a platter and cover with a slightly damp paper towel. Refrigerate to keep them crisp while making the egg salad.

Mix together the chopped eggs, mayonnaise, Dijon-style mustard, celery salt and minced dried onion. Cover and chill until just before serving. (Mixture may be stored up to 6 hours before serving).

To Assemble: Place one lettuce cup on each of four chilled salad plates. Place 1/4 of the egg salad in each lettuce cup and top each with one ounce of bay shrimp. Sprinkle with paprika and garnish with parsley sprigs. Serve immediately.

Serves 4. Per serving: 148 Calories; 9g Fat, 13g Protein, 3g Carbohydrate; 1g dietary fiber.

Of Note: Butterhead lettuce is formed of loose heads of soft buttery-textured leaves of pale green to pale yellow near the core. It tends to be sweet and crisp. Varieties of butterhead lettuce include Boston, Bibb and limestone.

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The health content in the LivingAfterWLS website 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.


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Evanston, Wyoming 82931