Leek and Asparagus Souffles

This recipe is WLS friendly, vegetarian and low-fat. This is perfect for breakfast or for brunch and absolutely yummy!  One of the hardest things for me as a WLS post-op is finding things to eat for breakfast and this just hits the spot. These come out of the oven, silky and velvety and go down quite easy on that first morning pouch.

You will need:

3 Leeks
10 spears of Asparagus
1 tbsp. Extra Virgin Olive Oil
1/4 cup of Vegetable Stock
1 teaspoon Thyme
1 teaspoon Rosemary
2 Eggs, seperated
1 tbsp. Plain Yogurt
1 1/2 tbsp. Goat Cheese

1) Clean asparagus and finely chop.  Chop white section of leeks and wash carefully to remove any dirt that is in the vegetable.  Heat the olive oil in a saute pan over medium heat and add leeks and asparagus, stirring occasionally for 2-3 minutes.

2) Add the vegetable stock and herbs to the skillet and lower the heat.  Season and simmer gently for 5 minutes.

3) Remove from heat and puree in a mixing bowl.  I prefer to use my Cuisinart Smart Stick for quick and easy assembly.  Add yogurt and goat cheese and give it a quick blend again.

4) Blend the egg yolks to the mixture.  Season with salt and pepper.

5) In a separate bowl, whisk the egg whites until firm peaks form.

6) Fold the egg whites into the mixture. Spoon the mixture into lightly greased ramekins (I used one cup ramekins) on a warmed baking sheet. Cook in a preheated oven at 350 for 40 minutes or until well risen and golden brown.  This recipe will make 3 servings. Enjoy!

Indulgent Hot Cocoa with Protein

For those of you who are on a weight loss journey, this drink can be used as a meal replacement alternative.









You will need:

1 scoop of BiPro Unflavored Protein
2 tbsp of  Whey Low Granular
1/2 tbsp. of unsweetened cocoa
1/2 tbsp. of instant coffee (optional; however it will bring out the flavor in the cocoa)
2 tbsp. of dry non-fat milk
Hot water
Whipped Cream (if desired)


1) Place all ingredients in a fairly large coffee mug and add 1/4 cup of cool water and whip with whisk or fork to temper the protein before you add the hot water or it will burn.

2) Slowly add hot water and mix with whisk to temper ingredients and incorporate protein, dry milk and cocoa.

3) Top with whip cream and serve.  Enjoy!

Chickpea Soup with Beet Greens

Chickpeas deliver 8.86 grams of protein for every 3.5 ounces of legumes.  Recent studies also show the chickpea to lower cholesterol in the blood stream.  Chickpeas are a helpful source of zinc and folate. They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with  insulin sensitivity or diabetes.


You will need:

• 1 - 14 oz. bag of Chickpeas, soaked in cold water overnight
• 2 tbsp. Extra Virgin Olive Oil
• 1 - small Yellow Onion
• 3 - Leeks (only use the white sections of the leeks)
• 2 or 3 cloves of Garlic
• 1 bunch of beet greens (beets are typically sold in sets of 3 or 4, use the greens from the bunch for soup - this is a great use for these greens and the beets can be roasted with an entree)
• 2 fresh Rosemary sprigs
• 1 - 26 ounce carton of Pomi chopped tomatoes (feel free to substitute another product if you choose)
• 1 - 4 cup container of vegetable stock ( I recommend Kitchen Basics)
• Salt and Pepper to taste

1) Drain the chickpeas and put in a large pot. Cover with vegetable stock and bring to a boil, remove any foam that forms with a slotted spoon.  Reduce heat to a simmer and cook uncovered for 1 to 1 1/4 hours, or until the chickpeas become tender.  Add more stock if necessary.

2) Drain the chickpeas; however, save the cooking liquid. If you used an unsalted stock, be sure to season your chickpeas with salt and pepper well.  Put 2/3 of your chickpeas in a blender with some of the cooking liquid and puree.  Return to the cooking pot.

3) Heat the olive oil in a medium saute pan.  Add onion, leeks and garlic and cook over medium heat stirring often until leeks and onions become translucent. This should take approximately 4-5 minutes.  While this is cooking, prepare beet greens by cutting the purple core out of them and slicing into bite size strips.  Add the beet greens and whole rosemary sprigs to saute pan and cook for another 4 minutes.  Add the tomatoes and cook for 5 minutes or until the tomatoes have broken down to an almost smooth sauce.  Remove the rosemary sprigs.

4) Add the beet greens and tomato mixture to the chickpea puree and simmer.  Add additional vegetable stock to reach the appropriate consistency.  Be sure to taste and add salt and pepper to your liking. Simmer on low until ready to serve.

5) Serve in warmed bowls. Enjoy!

Mushroom Quinoa

Mushroom Quinoa - The Healthier Risotto!






1 - 8 oz. container portobello mushrooms (finely chopped)
1 cup of quinoa
3 - 4 cups of vegetable stock
1 leek
2 tbsp. extra virgin olive oil
1/2 cup of Parmesan cheese - freshly grated
salt and pepper to taste

1) Place the olive oil, leeks and mushrooms in medium pan and saute for 5 minutes until the leeks become translucent.  The mushrooms will absorb the oil, but do not add additional oil, it will eventually release once the mushrooms begin to cook.

2) While leeks and mushrooms are cooking, drain and rinse quinoa thoroughly.

3) Add 2 cups of vegetable stock to mushrooms and leeks and continue to cook mushrooms down to make a mushroom stock. Bring to a boil and then reduce to a simmer, leaving lid off to allow stock to reduce. This will take approximately 15 to 20 minutes.

4) Once mushroom stock is complete, add quinoa and one more cup of vegetable stock.  Bring back to a boil and then reduce to a simmer.  Quinoa will first open it's "tail" and then when cooked completely the center will become translucent.  This process will take at least 20 minutes.  You may need to add more stock to get to the right consistency.  This is very similar to making risotto.  Quinoa is a complete protein and much healthier for us.

5) Once cooked completely, add parmesan cheese and sprinkle additional cheese over top for desired effect.

6) Enjoy!

Scrumptious Pumpkin Pudding

1/2 cup of Xylitol or Whey Low, divided
2 tablespoons cornstarch
1 3/4 cup of low-fat milk
1 large egg
1 15 oz. can of unsweetened pumpkin puree
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/8 tsp. salt
1/8 tsp. ground nutmeg
Cooking spray
Pinch of salt
1 cup of whipping cream

Mix 6 tablespoons Xylitol and 2 tablespoons cornstarch in a pan over medium heat. Combine milk and egg, stir well with a whisk. Gradually add milk and egg mixture to the sugar in pan, stirring constantly, and bring to a slight boil. Cook for 1 minute, stirring constantly. Remove from the heat.

Combine pumpkin, vanilla, cinnamon, salt and nutmeg in a bowl. Slowly add the pumpkin mixture to the milk mixture to temper it first, whisk constantly. Place pan over low heat and cook for 3 minutes or until thoroughly heated, do not boil. Pour evenly into 4 dessert bowls and cover each pudding with plastic wrap as to not have a film form on the surface. Chill.

In a non-stick pan, spray with cooking spray and place over medium heat. Add 2 tablespoons of Xylitol, dash of salt and walnuts. Cook until sugar dissolves and coats walnuts. Place candied walnuts on a piece of parchment paper or a baking sheet to cool and harden.

Place heavy whipping cream in a bowl. Beat with a mixer at high speed or whisk until stiff peaks form. Top each serving with 2 tablespoons whipped cream, freshly grated nutmeg and 1 tablespoon of "candied" walnuts.

Makes 4 servings.

Hate Ruffles.....

When I was obese, I never understood why the designers wanted to wrap my round body in animal print. Why not just wrap yourself in yellow hazard tape and scream, while running down the street naked? Same effect! I personally thought that leopard print looked much better on the asses of the animals they belonged on than on mine. Nothing personal to the women who enjoy wearing it, but, I was not comfortable in my own skin, let alone another animals.

Now that I have lost 115 pounds, you would think I would enjoy buying everything that my skinny body can fit into. At first, while shrinking, I loved it, every new size drop brought an feeling of triumph. Each new outfit brought me great joy and overwhelming satisfaction that I was achieving my goals. Me vs. the monster of weight I had battled for so long, I was finally winning and shedding every pound with each new size.

Now as I near the end of my wager on the monster, I find the designers have lost their freaking mind and I am finally slim when the clothes out this season are absolutely hideous!!! What forty year old mother of three grown children wants ruffles on everything? Really? The consumers are wondering if you have lost your minds. I am finally at a size 8, the perfect shopping size and you (the designers) have decided to put metal embellishments on my shoulders. Are you crazy? I can even handle the military style jackets and blue seems to be the new "it" color. I can really show my curves and honey I have them and what happens to the fashion industry, they go for the over-sized and flouncy look.

Now, if any designers are reading this.....please take note, this is one formally fluffy woman who would like you to get your act together quickly. I hate ruffles, bows and metallic shoulder embellishments and damn it, I deserve a decent wardrobe.

Shrimp LoMein with Wheat Udon Noodles

Please note that this recipe is not for bariatric patients in their early stages or who are under strict carbohydrate control.

One bag of de-veined and de-tailed shrimp
one bag of bean sprouts
one red pepper
one container of fresh mushrooms
one tablespoon of ginger
two tablespoons of chinese chili paste
two teaspoons of chinese five spice
one teaspoon of red chili (I use the tube kind and you may omit this if you don't want it really spicy)
1/4 cup of low sodium soy sauce
two tablespoons of cornstarch
One package of wheat udon noodles (most health food stores carry them - Whole Foods has them in the Ethnic section)
Peanut or sesame oil
Frying pan or Wok

Start by thawing and rinsing the shrimp, putting in a bowl and marinating with ginger (crushed), chili paste, five spice, red chili, soy sauce and cornstarch. Let this sit for at least 10 minutes.

Put on a pot of boiling water for the noodles. You will need to precook the udon noodles according the directions, just slightly under the recommended time. Strain them and put them aside, but sprinkle them with sesame oil if not putting in the lo-mein immediately to keep them from sticking together.

Cut all veggies and prep the wok with oil. Cook the mushrooms and peppers first and set to the side.

Re-oil the wok and cook the marinated shrimp next. Include all marinade, it will make the sauce for this dish. If it becomes too thick, add more soy sauce. Do not over cook the shrimp or it will become chewy.

After shrimp begins to turn pink, put cooked vegetables into shrimp. Once mixed, add bean sprouts.

Lastly, add Udon noodles to mixture. Once everything is warmed together, this dish is ready to serve. This should serve at least 4 people.