Smye

@@Sunshine_Gal, thanks for your input, let me know what you think of the BariBread and anything else you try. I know my chef friend and I love all of these recipes, but I want to make them as widely enjoyable as possible. And yes, I'll absolutely keep posting here - they may only be links though unless I hear otherwise from Alex.

Mix up a blend of 2 parts onion powder, 1 parts garlic powder, a dash of pepper, 2 dashes of salt, and a small handful of parsley. Rub down your pieces of chicken with this mixture, coat it beyond what you think might be reasonable and throw them on the griddle. It's super easy, super quick, and better than anything you can buy in the store. You can make up a LOT of this mix and store it in an airtight container for later use - you'll go through a lot of it. I also have a bunch of recipes here: http://www.bariatricpal.com/topic/338407-real-food-real-weightloss-still-delicious/page-3

Naming Contest: Thanks to all who've been reading & liking these recipes - more are coming. However, I've received a number of PM's (and one reply) asking me to duplicate this on a blog. Rather than being one of the 95% of blogs that start, fizzle and die with readership below 100, I'd like to actually make a go of this as part of my own bariatric journey, to help keep me accountable to an audience to keep up with my own goals & to keep exploring new and exciting food along the way. Step 1 of any successful blog is a good name and here's where I need your help! If you have any suggestions of something clever & catchy but descriptive send them my way. If someone else posts something you like, say so. Or if you like one of the names below, then please let me know. You all are my target audience, so your input is invaluable. I'm undecided whether I want the title to clearly to communicate that this is written for a bariatric audience - though open to all. Names proposed so far: Real Food, Real Weight Loss, Real Delicious 'Smye Body 'Smye Life That's all I've got

Smye's Favorite Smoked Chicken, Prep time - 20 minutes, Cook time -2 hrs This recipe is adapted from the Neely's on food Network (by the way, I do NOT recommend food network for bariatric patients, food porn is never a good idea when we're trying to be so careful with everything we put into our bodies). I received a smoker for my birthday the year before my surgery and I was eager to still enjoy the fruits of my smoker. This recipe is absolutely delicious - the chicken is tender, juicy, and slightly reminiscent of Tim's brand barbeque potato chips. Ingredients Salt - 1 tsp Paprika - 1 tsp Garlic Powder - 1 tsp Garlic salt - 1 tsp Black pepper - 1 tsp Crushed Red Chili Flakes - 1 tsp Cayenne Pepper - 1/4 tsp Dried Thyme - 1/2 tsp Dried Oregano - 1/2 tsp Brown Sugar - 1 Tbsp Raw Chicken - 1 Preparation: Preheat your smoker with either applewood, alderwood, cherry, or blackberry chips. If you don't have a smoker, set up your grill, charcoal or gas, so there's only (medium to medium-low) heat on 1 side of the grill, wrap your soaked wood chips tightly in foil and puncture with a fork 4 or 5 times so there's minimal airflow but it's not entirely sealed. Then set the foil packet full of 2 cups of chips directly above the heat source. Thoroughly rince the chicken and pat entirely dry with a paper towel. Spatchcock the chicken (cut along the spine on both sides, remove the spine, 'unfold' the bird until flat and tuck the wing tips behind the 'collar bone' until the bird is roughly uniform in thickness and forms a 'sheet' shape). Set aside meat side up and allow to come to room temperature. Mix all the spices thoroughly and rub all over the meat side of the chicken, make sure to get in all the nooks and crannies. Place the chicken, meat side up, in your smoker. If using a grill, set the chicken over the portion of the grill without a heat source - this is called indirect heat. Cover and allow to smoke for 1-2 hours until the internal temperature of the meatiest part of the thigh reaches 165 F. The whole 'until juices run clear' thing is inconsistent and often leads to dry, overdone chicken that's near impossible to digest with our modified GI tracts without extraordinary discomfort. Once the internal temprature of your bird reaches 165 F, remove from the smoker, cover in foil, and allow to rest for 10-15 minutes before digging in. You'll love this chicken, and so will all of your 'unmodified' friends Note: with this recipe, you CAN eat the skin, you should eat the skin, it's crispy and delicious. Just limit yourself to the portion of the skin on your individual serving of chicken. And if your smoker temperature was too low to get the skin crispy, or if you just get sick of waiting, it's perfectly okay after at least 1 full hour of smoking to move the bird to a full grill on medium head to finish cooking mead-side up and then flip for 10-60 seconds to crisp up the skin. Just be careful not to burn it. Leftovers are 97% as good as the fresh thing and make EXCELLENT chicken sandwichse on BariBread. Nutrition (makes 8 servings: Calories: 163 Fat: 11 g Carbs: 2 g Protein: 13 g Sodium: 591 mg Make this one, impress your friends, and love feeling satisfied with a 'comfort' meal that's entirely comfortable on your conscience.

Blackberry Barbecue Sauce Prep Time - 2-3 minutes Although I prefer this with 1/4 c of honey rather than the stevia when using on the grill, this certainly gets the job done as a dipping sauce. Turns out we use a LOT less when we brush it on before grilling, and eat a lot more of the stuff when dipping. Thus, I give you, the dipping "go wild" version of this tasty barbecue sauce. Ingredients: Blackberries - 1 cup Tomato Paste - 1/4 cup Stevia Powder - 1 tsp Apple Cider Vinegar - 1 Tbsp Ginger Root, Raw - 1 Tbsp Onion Powder - 1 tsp Cinnamon, Ground - 1/2 tsp Salt - 1/4 tsp Pepper - 1/8 tsp Preparation Place all ingredients in a blender of food processor and blend until smooth. Nutrition (per 1 Tbsp) Calories - 14 Fat - 0 g Carbs - 3 g Protein - 0 g Sodium - 49 mg

chicken Tenders Prep Time - 10-15 min Cook Time - 10-12 min For those of you without any love for coconut, put your prejudice aside and give these a try - the roasting essentially eliminates the coconutty flavor and lends these tenders a spendidly breaded texture & flavor. Don't use coconut flakes or chop them to powder, but a shredded coconut with grain sizes similar to dry rice are about perfect here. Give them a try with your favorite low sugar sauce (I'll be posting a few shortly) and see if you can't stop making these. Ingredients: Chicken Breast, skinless & boneless - 1 large Coconut Flour - 1/4 cup Egg - 1 Coconut Milk - 1 Tbsp Dried Shredded Coconut - 1/3 cup Salt & Pepper to taste Preparation: Preheat your oven to 400 F. Place the chicken breast between two pieces of plastic wrap and pound to roughly 3/4 inch - 1 inch flat. Keep it as even as possible In one bowl wisk the coconut milk & egg together. In another bowl, place the coconut flour, and in a third place the shredded coconut. Slice the chicken strips into roughly 8 equally-sized strips. Dip each strip first in the flour, then the egg/milk mixture, and lastly in the shredded coconut before placing on a large baking sheet. Bake chicken strips for 10-15 minutes or until chicken has cooked through and coconut has browned but not burnt. Salt & pepper to taste. Dip, bite, enjoy. Nutrition (makes 4 servings of 2 strips each) Calories: 182 Fat: 10 g Carbs: 5 g Protein: 17 g Sodium: 104 mg

@@VSGmary, just let me know what you think, and tell all your friends

Shortcut Tofu Curry - Prep Time 10 Minutes, Cook Time 3 Minutes Not anywhere near as good as Madras Tofu, but in a pinch it works. I prefer the Classic Korma or Tikka Masala sauces, but for those who need dairy-free, this is the way to go. Ingredients: Maya Kaimal Coconut Curry - 15 oz tub Silken Tofu - 1 container Rice Flour - 1 Tbsp Preparation: Drain & dry the tofu. Cut into 1 inch cubes & dust with rice flour. Lightly fry in a nonstick pan until golden brown and crispy. Pour in curry sauce and warm through. Serve. Nutrition per serving (recipe makes 4 servings): Calories: 161 Fat: 6 g Carbs: 11 g Protein: 17 g Sodium: 453 mg

@@hillgirly, Yes, the BariBread is quite different from the Oopsie Rolls without the egg yolks or the full fat cream cheese. I LOVE oopsie rolls, but have actually found the BariBread version to be more widely adaptable to many different sandwiches and/or crusts.

@@SuzeMuze, challenge accepted. Let me know if you like it. Tofu Madras - Makes 8 servings Prep time: 20 minutes Cook Time: 35 minutes For those of you who don't like tofu, think it flavorless or without any real worth - you've never had good tofu! This recipe is more work than most I'll be posting, but is perfect for the vegan in your home and still absolutely delightful. The final step may sound vile, but trust me, this is the best use of unflavored Protein powder I've ever found - who knew there was a way to sub Protein Powder for coconut milk flawlessly? Although this recipe takes a little longer, it's well worth every moment! I'll also post a 'shortcut' version in a little later this afternoon for those of you who aren't keen on spending this much time in the kitchen. Ingredients: SILKEN Tofu (not firm!) - 2 package2 Rice Flour - 2 Tbsp Crushed Garlic - 4 cloves Crushed Ginger (fresh matters) - 2.5 tsp Diced White Onion - 2 large Red Chili Powder - 1 tsp Ground Cumin - 1/2 tsp Ground Tumeric - 1 tsp Ground Cinnamon - 1 tsp Raw Green Chili Peppers, NOT deseeded - 3 (optional) Whole cloves - 3 Whole Green Cardamom - 2 pods Tomato Puree - 200 grams Chopped Tomatoes - 1/4 c Vegetable Oil (not olive, sorry folks, flavor is too strong) - 2 Tbsp unjury Unflavored Protein Powder - 2 Scoops 1/4 C Water Preparation: Open and train the tofu blocks. Carefully slice into 1-inch cubes and pat dry with a paper towel. Dust each side lightly with rice flour. Using a nonstick pan (I use a well-seasoned cast iron), lightly fry the tofu cubes in 1 tsp of your vegetable oil until browned and crispy. Set aside and try not to eat them as is. Add the remainder of your oil to the pan along with the garlic and cardamom, heating on medium low heat until they sizzle. Add the onions and cook until dark brown but not burnt - for this to work the medium low heat is essential. Once the onions are dark brown, add the chilis, ginger and garlic and cook for 30 seconds. Next add the chili powder, cumin, coriander and tumeric, along with a dash of salt and stir frequently. After 5 minutes, add the tofu back in along with 1/8 cup of water and mix well for 2-3 minutes. Finally, add the nutmeg and tomatoes and cook covered for another 15 minutes. 10 minutes before ready to serve, mix protein powder into a 1/4 cup of water, allowing to mix completely. Remove the pan from the heat and allow to cool until you can keep your finger in the sauce for >15 seconds without significant pain (a good way to make sure you're below 120F by the way) and stir in the protein slurry. Spoon into bowls, sprinkle with garam masala and chopped cilantro - you've earned this bowl of goodness Nutrition per serving (recipe makes 8 servings) Calories - 153 Fat - 6 g Carbs - 10 g Protein - 12 g Sodium - 64 g

@@ssourgirl, not a bad idea... maybe I will

Is it a problem of pain? Or of not being able to stomach drinking any more cloyingly sweet shakes? If the latter, try the unjury chicken Soup or any of the Syntrax nextar flavors - my favorite is the lemon tea.

Bari-Sushi Prep time - 10-15 minutes for your first try, 4-5 thereafter Oh Sushi, how I love thee, let me count the ways. From our first date, to our 7th wedding anniversary this June, sushi has been a centerpiece to the culinary aspects of my relationship with my partner. Neither of us cares for any cooked fish with fins, but give it to us raw and we'll just about beg. I'm fortunate enough that post-op, I've had no problem with the nori (seaweed) in sushi, but note that some folks really struggle with it. If this is you, try soy wrappers that you can find at most asian grocers instead. If you're really stuck, ask your favorite sushi bar if they know where you can get some or will sell you one of theirs to try. Also, with this sushi, the 'rice' is 100% omittable here - I've recently eliminated it from my sushi rolls, but hey, I'm just trying to cram more delicious salmon into my pouch, but that doesn't mean this 'rice' isn't great! Oh, and I should point out that the term "sushi grade" is absolutely meaningless. To make sure your fish is safe for you, buy fresh fish, make sure it doesn't smell fishy at all, pre slice it into your preferred sushi style, and then freeze it for at least a week. The parasites and other bugs that might be in your salmon cannot survive a week at temperatures that cold. Tuna is another matter - here you want it fresh fresh fresh and never frozen. If in doubt, find a local sushi chef and ask him/her. The recipe below is for a single Philadelphia roll, about all I can eat in 1 sitting, but feel free to modify to your heart's content, that's the beauty of sushi. Ingredients: Nori or soy wrap - 1 sheet Raw salmon, previously frozen for > 1 wk - 50 g Lowfat cream cheese or neufchatel - 1 Tbsp Avocado - 25 g Cauliflower, riced - 35 g Rice vinegar, unseasoned - 1.5 tsp Tamari or low-sodium soy sauce - 1 Tbsp Wasabi paste - 1/4 tsp Preparation: Thaw your salmon Microwave the riced cauliflower, covered, for 30-60 seconds until soft Drain excess Water from cauliflower Stir in rice vinegar to taste Spread warm vinegarred cauliflower onto nori sheet, leaving ~1 inch uncovered on 1 edge Roughly 1 inch away from the edge opposite the bare edge of the nori, lay the salmon, cream cheese, and avocado in a line parallel to the line of bare nori Tightly roll the sushi up, starting on the 'filling edge.' This takes practice, but can be helped a lot by using a sushi mat Wet a sharp knife and slice roll into 1/2 inch rounds Mix tamari & wasabi in a dipping dish Dip your sushi, eat and enjoy Nutrition: Calories: 164 Carbs: 7 g Fat: 10 g Protein: 14 g Sodium: 225 mg (assuming you don't drink the leftover tamari when you're done) Deliciousness: infinite

@@Inner Surfer Girl, welcome to the other side! Let us know if you need ideas for your various phases, much like the 'forever' phase, most of the common suggestions out there taste awful after a few days.

Black & Bleu Pastrami Sandwich Prep time - 8 minutes Cook time - 2 minutes I've never been a huge fan of pastrami. On it's own it reminds me too much of an over-cured hotdog, even when I make my own from my goats. But put it on this particular sandwich - WATCH OUT. For the recipe below, I used the columbus brand pastrami from costco as I doubt most others here do their own charcuterie. Also, please note that this sandwich is quite large (from a post-op perspective), I rarely can even quite finish a half, but it's just as good the next day. Ingredients: Pastrami - 3 Slices BariBread - 2 slices Dill Pickle - 1 Reduced fat cheddar, shredded - 20 g Chunky bleu cheese dressing - 1 Tbsp Stone ground mustard - 2 tsp Arugula (optional) - 1 small handful Yellow onion, diced - 1/4 cup Preparation: Carmelize your onions over medium low heat - this is essential! Just be careful not to burn them Decide which slice of your bread will be side A and which will be side B, we'll be building these open-faced and the order is important. Slice A: Slather on the mustard - use more if you like, it's calorie free (nearly) Slice your pickle into even slices and arrange to cover as much of the bread as possible Fold the pastrami slices in half and arrange on the pickles evenly Slice B: Spread the bleu cheese dressing on this side evenly Spread the onions over the dressing evenly Spread the cheese over the onions, be sure to cover all of the onions as this will help hold the sandwich together. Low-broil both slices open-faced until the cheese is melted and lightly browned. Watch it closely as it burns easily. Remove from the broiler, place the arugula, if desired, between the halves of the sandwich, put everything together, slice into quarters and enjoy! Just be sure to chew thoroughly. Nutrition - remember, I only ever eat, at most, half of one of these at a time Calories: 338 Carbs: 7 g Fat: 21 g Protein: 30 g Sodium (ACK!): 1,027 mg

Thanks, a factor of 1000 is quite a bit

Bariatric Bibim Bop Prep time - 5 minutes Cook time - 10-15 minutes Alright, I know, Bibim Bob means mixed rice, so any true fan of Korean food, Korean or otherwise will probably want to shoot me for calling this bibim bop, but hey, I love Korean food and this ain't half bad for a bariatric modification. The trick here is to use a little rice vinegar in the 'rice' and then broil it before serving. Ingredients (per serving) Kale, spinach, bok choi, or other greens - 25 g Gochujang (korean fermented pepper paste) - 1/2 Tbsp Ground beef (or goat, or chicken, or pork) - 30 g Egg - 1 Cauliflower - 50 g Rice vinegar (unseasoned) - 1 tsp Kimchee - 1.5 oz Sesame oil - 1 tsp Tamari or soy sauce - 2 tsp Crushed garlic - 1/2 clove Sesame seeds - 1 tsp Stevia or other sweetener - just a sprinkle (optional) Preparation: 'rice' the raw cauliflower in a food processor or cheese grater until rice-sized chunks form, mix with rice vinegar. DO NOT PUREE Spread the cauliflower in a thin, even layer on a baking sheet, set aside - you'll want to broil this at the end but have it pre-riced Add sesame oil to pan on med-low heat and saute garlic until not quite brown Add greens and sesame seeds until wilted. Set aside. Add ground beef, tamari, gochujang, and stevia to the pan used to cook greens. If you can't find any gochujang (usually found near the curry paste in asian grocers), you can use a black bean chili sauce - even fewer calories just not quite as tasty or authentic Cook until beef is just done, set aside. Now fry egg in the same pan, sunny-side up. You want it nearly raw, just cooked enough. While egg is frying, broil cauliflower rice until brown and almost crispy but not burnt. Add rice to bowl, top with beef, egg & greens. Stir and enjoy! For extra heat, add no-sugar-added sambal - but go easy. It packs a punch that may be hard to handle for casual-SE Asian cuisine eaters. Nutrition: Calories: 283 - but good luck finishing even 1 serving in a single meal - I usually split into two meals Carbohydrates: 13 g Fat: 10 g (use less oil, have less fat) Protein: 13 g Sodium: 555 mg

@@Stevehud, HA! Thanks. It may take a couple of tries to get the baking time right, but man oh man is it good. I use it for pastrami, burgers, ham sandwiches, pizza, with a little garlic & oil for naan. All in all, it ain't half bad.

Bari-Bread: Prep time - 10 minutes, Cook time - 20-30 minutes Let's start with the basics. I'm sure many of us wish we could still have some sort of bread, even if only as a vehicle for meat, eggs, or cheese on our sandwiches. Despite their apparent simplicity, this riff on Paleo Oopsie Rolls have a great flavor reminiscent of potato bread and easily modifiable to meet most any palatte. Ingredients: 1/8 tsp cream of tartar 1/8 tsp salt 3 egg whites 3 Tbsp lowfat cream cheese or neufchatel, room temparature 2 Tbsp Water Preparation: Preheat oven to 300F Beat egg whites & cream of tartar until stiff peaks form Blend water, salt & cream cheese Fold cream cheese mixture into egg whites gently Spoon in 6 equal sized 'patties' on nonstick surface (parchment paper with NS spray or silpat) Bake at 300F for 20-30 minutes depending upon elevation. Remove when browned but at about the texture of the tip of your nose. Remove from baking sheet and allow to cool to room temperature Store in refrigerator in an open ziploc Nutrition per 'roll' Calories: 25 Total fat: 1 g Total Carbs: 1 g Total Protein: 3 g Cholesterol: 4 mg Sodium: 99 mg Potassium: 50 mg Modifications: Add dill or dehydrated onion for sandwich rolls Add caraway for a rye-like flavor Add sesame seeds on top for burgers Add basil & oregano to use as a pizza crust Add taragon for a chicken salad sandwich