Cooking with Kaye
Season's Best Pumpkin Lovin'
Delicious Nutritious Pumpkin Perfection
October 31, 2013
In This Issue
Recipe: Pumpkin Shrimp Soup
Hints: Pumpkin Quickies
Recipe: Pumpkin Spice Latte
Recipe: Creamy Pumpkin Soup
Recipe: Jack O'Lantern Peppers
Article: Sugar-Free Halloween Candy

October Theme: 
A Journey 
Back to Basics
"When we had surgery most of us vowed we would never go back to the state of morbid obesity and illness that lead us to the operating room in the first place. This suggests that when we fall off the wagon of dietary compliance it is not so much about a moral breakdown or relenting to environmental pressure (think food pushers), but perhaps we simply don't remember how
bad obesity felt."
~ Kaye Bailey


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5 Day Pouch Test Featured Recipe

Pumpkin Shrimp Soup - Another 5DPT Great!

Day 1 & 2 Liquids
The Low-Carb Pumpkin & Sausage Soup recipe is a favorite of seasoned 5 Day Pouch Testers. (Page 69 of the 5DPT Owner's Manual or online here: 5DPT Recipes). Recently I came across another pumpkin soup recipe that showed great promise: but first I needed to calculate the nutritionals and give it the family taste test. It is smooth as silk and delicious. The numbers are great too, being much lower in fat than the sausage recipe. Shrimp and whole milk provide protein while the pumpkin and other vegetables provide complex carbohydrates to keep the Carb Monster away. Give this refreshing change a try and I promise it will be part of your Day 6 menu rotation in the cold months to come! Enjoy!

2 tablespoons unsalted butter
2 medium onions, sliced
2 medium carrots, sliced
2 medium garlic cloves, minced
1 teaspoon Old Bay Seafood Seasoning
1 (14-ounce) can fat free reduced sodium chicken broth
1 (15-ounce) can pumpkin puree, no added salt
1 cup whole milk
8 ounces cooked shrimp, peeled and deveined (if frozen, thawed)*
freshly grated nutmeg for garnish, optional

Over medium-high heat in a large soup pot, melt butter and cook the onions, carrots, and garlic, covered until tender, about 10-12 minutes, stirring occasionally. Stir in the Old Bay Seafood Seasoning and 1/2 cup of the chicken broth. Working in batches puree the cooked vegetables in a blender or food processor following safety guidelines for processing hot food (see article below). Return vegetable puree to cooking pot. (Alternatively, use an immersion blender to puree the soup).

To vegetable puree add the remaining broth, pumpkin puree, milk and thawed drained shrimp. Heat gently to a low simmer, not boiling, and allow to cook 5 minutes until soup thickens slightly and is warm throughout. Serve immediately in measured 1 cup portions. Garnish each serving with a sprinkle of freshly grated nutmeg.

Serves 4. Per 1 cup serving: 245 calories, 19g protein, 23g carbohydrate, 6g dietary fiber, 5g fat.

For leftovers reheat in the microwave on low to avoid overcooking the shrimp.

*Canned shrimp, crabmeat, or salmon would work equally well in place of the frozen shrimp if necessary. Just make sure you have 8-ounces of seafood after draining the liquid.



Pumpkin Quickies!


Pumpkin Hummus
Pumpkin adds a touch of color and light earthiness to the flavor of hummus.

Stir 1/4 cup LIBBY'S® 100% Pure Pumpkin into 1 cup (about 7 oz. container) of store bought hummus.

Chili Pumpkin
You may not notice the pumpkin in your chili, but you'll be glad to know that this pumpkin addition will help to reduce the sodium in your bowl of chili.

Stir 1/2 cup LIBBY'S® 100% Pure Pumpkin into 1 1/2 cups (about 15 oz. can) of your favorite homemade or canned chili.

Pumpkin Hot Cocoa
Pumpkin will melt right into your hot chocolate helping to create a rich, smooth body plus add a good source of fiber.

Make a mug of hot cocoa following package directions. Stir in 1/4 cup of LIBBY'S® 100% Pure Pumpkin. Garnish with a sprinkle of freshly grated nutmeg.



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Featured Recipe:
UNJURY Pumpkin Spice Latte
You probably know how I love my UNJURY ® Protein. Well, a few years ago I received this recipe in an email from them. I've been making it every fall since and I thought might enjoy it as well.

Visit UNJURY for more Recipes.

Pumpkin Spice Latte
UNJURY Pumpkin Spice Latte is a tasty way to enjoy the flavors of the season. With 24 grams of protein, the Pumpkin Spice Latte lets you indulge in the fantastic flavors of fall while staying on track.

1 scoop or 1 packet Vanilla UNJURY
1 tablespoon Canned Pumpkin (not pumpkin pie filling)
1/4 teaspoon Apple Pie Spice (cinnamon, nutmeg, allspice)
1/2 cup Skim Milk2, Lactose Free Milk, Soy Milk3, Rice Milk4
 2 teaspoons Splenda or Equal (add more or less to adjust sweetness)
 1/2 cup Water
 1 teaspoon Instant Coffee (regular or decaf)

Heat water in microwave (below 130 degrees) then mix in instant coffee. To coffee add milk, canned pumpkin, Vanilla UNJURY, apple pie spice and sweetener in blender. Blend to combine, about 30 seconds. Serve immediately.

Nutrition Facts per Serving: 150 calories, 24 grams protein, 11 grams carbohydrate and 9.5 grams sugar

Turkey Filled Colorful Peppers
Jack O'Lantern Peppers
Halloween is here and so begins the "Feasting Season."  Have you picked up on the news reports the last few weeks? Americans are expected to spend $2 Billion on candy this year for Halloween treats. According to big box stores customers have been stocking up for nearly 5 weeks now and will return again to replenish their candy supplies before the little costumed door knockers come calling on Thursday night.

It is no wonder we are confounded by so much temptation. Nobody wants to feel left-out of the Halloween hoopla but we know the consequences of a candy fest can be catastrophic for us. In today's Cooking with Kaye I've turned the focus away from candy to a more nutritious part of the season: Pumpkin. Once relegated to pies pumpkin is now a mainstream ingredient in savory dishes, warming beverages, and health-promoting dishes. Pumpkin is an excellent source of dietary fiber at nearly 4 grams per 1/2 cup canned. Pumpkin is rich in beta carotene, vitamin A, and iron and low in sodium. The mild flavor lends itself to all manner of preparation.

Fans of the 5 Day Pouch Test have consistently praised the Low-Carb Sausage Pumpkin Soup as a plan favorite recipe. Pumpkin soup is remarkably good. In today's Cooking with Kaye I've shared a basic pumpkin soup recipe with several variations to keep your appetite pleased and under control. Give them a try! Also check-out our delicious Jack O'Lantern Peppers - what fun this treat makes for the whole family. And don't miss the informative article on sugar free candy and the affect on WLS patients.

Recommended Reading:  
Visit this site: Halloween Safety Tips for information and more links to keep your holiday happy and safe for everyone. (Site not related to LivingAfterWLS, LLC).

Annual Treat Sale: LivingAfterWLS Store: 
Be sure to take advantage of our Annual Treat Sale at the LivingAfterWLS General Store. Enter code TREAT13 at checkout to save 10% off your order (no minimum purchase).  Sale ends at midnight on Halloween - don't miss out.

Happy Halloween!  I wish you the best in the coming days -- may all your haunting be happy!!  Thanks for cooking with me!

Kaye Bailey

PS- - Chances are you'll come across some form of popcorn today. This can be troublesome for us potentially causing immediate digestive distress or leading to increased snacking that turns to "slider food." Take a look at this article  How to Eat Popcorn After WLS and indulge wisely.


Customer Favorite!

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.

Discount Price: $23.95 
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Libby's Best Creamy Pumpkin  Soup 
Vitamin Rich and Delicious

Shared with permission from Very Best Baking by Nestle.

"Creamy Pumpkin Soup makes a great first course for a Thanksgiving meal or fall and winter entertaining." Pumpkin is rich in vitamin A and a single serving of this soup provide 220% of the Recommended Daily Value.

1/4 cup (1/2 stick) butter or margarine
1 small onion, chopped
1 clove garlic, finely chopped
2 teaspoons packed brown sugar
1 can (14 1/2 fluid ounces) chicken broth
1/2 cup water
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin
1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk
1/8 teaspoon ground cinnamon

Melt butter in large saucepan over medium heat. Add onion, garlic and sugar; cook for 1 to 2 minutes or until soft. Add broth, water, salt and pepper; bring to a boil, stirring occasionally. Reduce heat to low; cook, stirring occasionally, for 15 minutes. Stir in pumpkin, evaporated milk and cinnamon. Cook, stirring occasionally, for 5 minutes. Remove from heat. Transfer mixture to food processor or blender (in batches, if necessary); process until smooth. Alternatively, use an immersion blender to puree mixture. Return to saucepan. Serve warm.

Nutrition: Recipe serves five. Per Serving: 230 calories, 7 grams protein, 15 grams fat (10 grams saturated) 17 grams carbohydrate, 4 grams dietary fiber.

Stir-in Ideas: 
 For variety try these yummy stir-in
alternatives to the basic creamy soup recipe: 

Chicken-Pumpkin Soup
Add 2 cups cooked shredded chicken to soup for last 5 minutes of cooking. Rotisserie chicken works wonderfully in this soup to boost the protein value.

Tex-Mex Vegetarian Pumpkin Soup
Add 1 can black beans, rinsed and drained; 1 (14.5-ounce) can southwestern style diced tomatoes; 1 cup shredded Cheddar cheese; 6 green onions, chopped, 1/2 cup sour cream. Add the beans and tomatoes at the same time you add the broth. Cook and stir as directed. Do not process with blender, keep the texture chunky. Ladle soup into bowls, top with cheese, green onions, and sour cream.

Bacon-Pumpkin Soup
Begin by cooking 1/2 pound of chopped bacon, 1 chopped yellow onion, and one clove minced garlic in soup pot over medium-high heat. When bacon is cooked and onions translucent remove 1/4 cup and set aside for garnish. Omit butter and proceed with recipe as directed. Serve warm, garnish with shredded cheddar or diced fresh tomatoes.

Apple-Pumpkin Soup
To add sweetness add 1/3 to ½ cup apple juice to the soup mixture. Or add one small chopped apple to mixture for sweetness and extra fiber. Remove from heat and stir-in ½ cup low-fat cream cheese or Ricotta cheese. Delicious!

Honey-Mustard Pumpkin Soup
Using the Basic Pumpkin Soup recipe omit the Splenda and crushed red pepper. Add 2 tablespoons honey and 1 tablespoon of prepared mustard. Taste for flavor and adjust accordingly.

Mushroom Pumpkin Soup
In 1 2-quart saucepot sauté ½ cup of chopped yellow onion and 8 ounces sliced mushrooms. Salt & pepper to taste. When vegetables are tender add the Basic Pumpkin Soup ingredients. Bring mixture to a low simmer and heat five minutes. Taste and season with ground nutmeg and Splenda.

peppersHalloween Jack O'Lantern Peppers
Turkey Filled Colorful Peppers    
Turkey Filled Colorful Peppers
Shared with permission from Cooking with Kaye: Methods to Meals. Page 171.

Freeway Chef, delectable aroma, low carbs, high nutrients, low calories

Oven-baked stuffed peppers require the ground meat be cooked in a skillet before the peppers are stuffed and baked. Slow cooker stuffed peppers eliminate this step while producing a moist meaty Protein First meal.

3 sweet bell peppers; assorted colors
1 (20-ounce) package Jennie-O® Lean Ground Turkey Breast
1 small onion, minced
1 carrot, grated
1 stalk celery, minced
1½ teaspoons Mrs. Dash® Original Seasoning
¼ teaspoon ground pepper
1 egg
1 (8-ounce) can tomato sauce
1 to 2 cups chicken broth, reduced sodium
3 ounces shredded Monterey Jack
Directions: Wash and dry bell peppers. Depending upon how peppers will fit in your slow cooker remove stems and cut vertically so each pepper half will rest on its side; or cut top off so peppers will rest upright. Remove seeds and membranes; set aside. In a medium mixing bowl gently mix the ground turkey, onion, carrot, celery, seasoning blend, ground pepper, egg, and tomato sauce. Spoon mixture evenly in peppers; arrange peppers in slow cooker; add enough chicken broth to fill bottom of cooker 1 to 2-inches deep. Cover; set cooker to low and cook 4 to 6 hours or high and cook 2 to 4 hours. About 30 minutes before serving check meat for doneness using an instant-read meat thermometer: temperature should be 160°F. If turkey is done top peppers with cheese; return cover and continue cooking 10 to 15 minutes until cheese is melted. Serve warm.

Nutrition: Serves 6. Each serving provides 201 calories, 29 grams protein, 6 grams fat, 6 grams carbohydrate, 1 gram dietary fiber.
Try This: Prepare 2 cups cooked white rice and serve with stuffed peppers.

Now Available Everywhere in eBooks! 


LivingAfterWLS is pleased to announce that our publications by Kaye Bailey are available in eBook format for your portable reading and reference pleasure. Check them out in the LivingAfterWLS General Store. Or with one of our eReader Partners: Amazon Kindle; Barnes & Noble Nook; Kobo ; iTunes Store, Google Play and Primedia eLaunch Bookstore. eBooks are an excellent option for our readers outside of the United States!

*Prices may vary by store,  please select the best buying option for your needs.
Sugar-Free Halloween Candy:
Beware The Sugar Alcohol Content!

halloween-frog.jpg Halloween is here and even the most dedicated  WLS patients may feel like indulging in a little sugar-free candy treat. As with all things WLS related we must exercise moderation, even with sugar-free products. For a reminder, here is a previously published article about sugar alcohol found in most "sugar free" treats. Treat yourselves cautiously, my friends!

Syndicated article by Kaye Bailey
"Sugar intake is a real concern for people who've had gastric bypass, in fact most patients fear sugar. The foremost fear isn't weight gain, it's dumping. Foods containing sugar pass too quickly through the small pouch, they are rapidly absorbed and cause insulin levels to drop resulting in dumping.

Very unpleasant. Instead of taking chances with sugar many of us reach for "sugar free" sweets or diabetic candy to satisfy our sweet tooth. Many of these products contain sugar alcohol, a natural sweetener derived from fruits and berries. Unlike artificial sweeteners that contain no calories, sugar alcohol has about half the calories of sugar. Diabetics are able to have food with sugar alcohol because it's converted more slowly to glucose and require very little insulin to be metabolized.

While sugar alcohols are low in calories and slow to convert to glucose, the down side is they can cause gas, bloating and diarrhea. I learned this the hard way. One day that devil we call temptation seduced me into buying a bag of sugar-free jelly beans. Jelly beans are dangerous because they are little bites of soft food which means a gastric bypass patient can eat too much volume. I ate the entire bag in about an hour (true confessions of the closet snacker). I soon became uncomfortable with a small tummy ache. The tummy ache turned to bloating, cramping and gas. Extreme cases of all three symptoms. Painful "take me to the hospital I think I'm gonna explode" symptoms. It took a couple of days for my body to return to normal, a couple of stressful and uncomfortable days.

The jelly beans I ate contained Mannitol, a common sugar alcohol extracted from seaweed. I know they contained Mannitol because I read the package mid-way through the crisis. The package contained this warning, "Warning: excessive consumption can cause a laxative effect" Fine time to be reading labels I told myself! Mannitol is found naturally in pineapples, olives, asparagus, sweet potatoes and carrots. It's about 60% as sweet as sugar, so more product is needed to replicate the sweetness of sugar. "Mannitol lingers in the intestines for a long time and therefore causes bloating and diarrhea." Yup! That's exactly what happens all right.

What other names are sugar alcohols called?

Sorbitol is found naturally in fruits and vegetables. It is manufactured from corn syrup. Sorbitol has only 50 percent of the relative sweetness of sugar which means twice as much must be used to deliver a similar amount of sweetness to a product. It has less of a tendency to cause diarrhea compared to mannitol. It is often an ingredient in sugar-free gums and candies.

Xylitol is also called "wood sugar" and occurs naturally in straw, corncobs, fruit, vegetables, cereals, mushrooms and some cereals. Xylitol has the same relative sweetness as sugar. It is found in chewing gums.

Lactitol has about 30-40 percent of sugar's sweetening power, but its taste and solubility profile resembles sugar so it is often found in sugar-free ice cream, chocolate, hard and soft candies, baked goods, sugar-reduced preserves and chewing gums.

Isomalt is 45 - 65 percent as sweet as sugar and does not tend to lose its sweetness or break down during the heating process. Isomalt absorbs little water, so it is often used in hard candies, toffee, cough drops and lollipops.

Maltitol is 75 percent as sweet as sugar. It is used in sugar-free hard candies, chewing gum, chocolate-flavored desserts, baked goods and ice cream because it gives a creamy texture to foods.

Hydrogenated starch hydrolysates (HSH) are produced by the partial hydrolysis of corn. HSH are nutritive sweeteners that provide 40 - 90 percent of the sweetness of sugar. HSH do not crystallize and are used extensively in confections, baked goods and mouthwashes.

Should Gastric Bypass Patients indulge their sweet tooth with sugar alcohol?

The American Diabetes Association claims that sugar alcohols are acceptable in a moderate amount but should not be eaten in excess. In addition, weight gain has been seen when these products are overeaten. Personally, I'm not dipping my sticky fingers into sugar-free candy again. For gastric bypass patients generally the key, as in all eating, must be moderation, not a full bag of jelly beans. And of course, we can always rely on the old advice of conventional dieters, "Hungry for something sweet? Reach for a piece of fruit."



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Kaye Bailey, Founder
Evanston, Wyoming 82931