Big News!!!!
I wrote a Bariatric Cookbook inspired by the Mediterranean.
Not only does it contain recipes for each stage, Pre-op and Post-op but it has valuable information on Nutritional Facts, Bariatric Vitamins and much more.
E-Book and Paperback Available NOW:
USA purchase link:
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Canadian purchase link:
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LENTIL SOUP
Ingredients
8 ounces brown lentils
¼ cup olive oil
1 medium onion, minced
1 large carrot, chopped
1 tablespoon minced garlic
1 quart water
2 bay leaves
1 pinch dried oregano
1 pinch crushed dried rosemary
1 tablespoon tomato paste
salt and ground black pepper to taste
1 teaspoon olive oil, or to taste
1 teaspoon red wine vinegar, or to taste (Optional)
Directions
Place lentils in a large saucepan; add enough water to cover by 1 inch. Bring water to a boil and cook for 10 minutes; drain.
Heat olive oil in a saucepan over medium heat. Add onion, carrot, and garlic; cook and stir until onion has softened and turned translucent, about 5 minutes. Pour in lentils, then add 1 quart water, bay leaves, oregano, and rosemary. Bring to a boil. Cover and reduce heat to medium-low; simmer for 10 minutes.
Stir in tomato paste; season with salt and pepper. Cover and simmer, stirring occasionally, until lentils have softened, 30 to 40 minutes. Add additional water if soup becomes too thick. Drizzle with olive oil and red wine vinegar to serve.
Nutrition Facts (per serving)
357 Calories
16g Fat
40g Carbs
16g Protein
NAVY BEAN SOUP WITH HAM
Ingredients
1 (16 ounce) package dry navy beans - picked over, rinsed, and drained
10 sprigs fresh parsley
2 sprigs chopped fresh thyme
1 bay leaf
2 large smoked ham hocks
1 carrot, coarsely chopped
1 onion, coarsely chopped
1 clove garlic, coarsely chopped
8 cups cold water
1 pinch kosher salt and freshly ground black pepper
Directions
Place navy beans into a large pot and cover with several inches of cold water. Bring to a boil, reduce heat to low, and simmer for 5 minutes. Remove pot from heat, cover, and let stand for 1 hour; drain and rinse beans.
Use a small piece of kitchen twine to tie parsley, thyme sprigs, and bay leaf into a small bundle. Place soaked beans, herb bundle, ham hocks, carrot, onion, and garlic into a large soup pot or Dutch oven; add 8 cups cold water. Bring to a boil, reduce heat to low, and simmer until beans and ham hocks are tender, about 1 1/2 hours.
Turn off heat; remove ham hocks and let cool. When they are cool enough to handle, remove meat from the bones; discard bones, fat, and skin. Chop ham into small cubes. Remove and discard herb bundle.
Transfer about 3 cups cooked beans along with some cooking liquid into a blender; puree beans. Pour pureed beans back into soup; add ham and bring back to a simmer over medium heat. Season with salt and black pepper.
Nutrition Facts (per serving)
340 Calories
12g Fat
39g Carbs
21g Protein
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