CURRIED CARROT APPLE SOUP

Curried Carrot and Apple Soup

Prep Time: 20 mins

Cook Time: 40 mins

Total Time: 1 h

Ingredients

• 1 tablespoon oil, olive, extra virgin
• 1 large onion(s), chopped (2 cups)
• 1 stalk(s) celery, finely chopped
• 1 tablespoon curry powder
• 5 large carrot(s), peeled and thinly sliced (3 cups)
• 2 large apple, McIntosh, or another type of apple, peeled and coarsely chopped (3 cups)
• 1 whole bay leaf
• 4 1/2 cup(s) broth, reduced-sodium chicken
• 1/4 teaspoon salt
• pepper, black ground, freshly ground, to taste
• 2 tablespoon yogurt, low-fat plain, for garnish (optional)
• 1 tablespoon parsley, fresh, or dill or basil, chopped for garnish (optional)

Preparation

1. Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.


2. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.

3. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs. 

Nutritional Info (Per serving):

Calories: 90, 

Saturated Fat: 1g, 

Sodium: 188mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 12g, 

Cholesterol: 3mg, 

Protein: 3g

Carb Choices: 1

APPLE-CHEDDAR EGG SCRAMBLE

APPLE-CHEDDAR EGG SCRAMBLE

Makes 2 servings.

Ingredients:
1 cup liquid egg substitute, thawed if frozen
1 teaspoon honey
1/2 cup grated unpeeled apples
1 tablespoon butter
1/4 cup cubed low-fat cheddar cheese

Directions:
Lightly beat egg substitute with honey in a small bowl.
Stir in the grated apples.
Heat butter in a skillet; when butter foams, add the egg mixture and cheese cubes.
Stir a few times until eggs are cooked, about 3 minutes.

Approximate Nutritional Analysis (per serving):
calories, 212; 

protein, 19 g; 

carbohydrates, 9 g; 

dietary fiber, 1 g; 

fat, 11 g; 

cholesterol, 22 mg; 

sodium, 382 mg; 

Apple Confit

Prep Time: 20 mins

Cook Time: 2 h 30 mins

Total Time: 2 h 50 mins

Ingredients

• 3 pounds apple(s), cooking, firm, such as Granny Smith, Northern Spy, Rome, or Golden Delicious
• 1/4 cup(s) sugar, granulated
• 1/2 teaspoon cinnamon, ground, (1/4-1/2 tsp to taste)
• 1 teaspoon vanilla extract

Preparation

1. Peel the apples and slice 1/4 inch thick. (You should have about 9 cups.) Place the apples in a 4-quart or larger slow cooker. Add sugar and cinnamon to taste, and toss to coat well.

2. Cover and cook until the apples are very tender and almost translucent, but not pureed, 2 to 2 1/2 hours on high or 4 to 4 1/2 hours on low. Stir in vanilla. Transfer to a bowl and let cool slightly. Cover and refrigerate until chilled. 

Nutritional Info (Per serving): 

Calories: 98, 

Saturated Fat: 0g, 

Sodium: 2mg, 

Dietary Fiber: 4g, 

Total Fat: 0g, 

Carbs: 26g, 

Cholesterol: 0mg, 

Protein: 0g

CINNAMON APPLESAUCE

Cinnamon Applesauce

 

Homemade Cinnamon Applesauce is an ideal texture for even early post-ops; smells like heaven and is super easy for even a non cook. Make a big batch; your family will eat it up. Blend your delicious applesauce with unflavored yogurt, cottage or ricotta cheese, or use to sauce thinly sliced roasted turkey tenderloin or chicken thighs.

8 large apples (I use a blend of apples as they cook down with different textures; McIntosh for smooth sauce, Fuji for chunky, Granny Smith for tart)
1/2 teaspoon ground cinnamon
1/2 cup Splenda granular, plus additional to taste
*you can also add unflavored, or apple flavored protein powder to give a protein boost to this recipe.

Cut each apple into quarters; peel skin and remove core of each piece. Place prepared apples into large covered saucepan, add cinnamon, and 1/4 cup water. Cover pan, bring to a boil, lower heat to a simmer and cook apples 30 to 40 minutes, until very soft. Remove from heat and mash apples into a chunky sauce using a potato masher or a wooden spoon. If you are a very early post-op, use a blender or food processor to turn apples into a smooth puree. Stir in Splenda, plus additional if needed, to taste. Serve warm or chilled.

Makes about 4 cups
per 1/4 cup serving:
calories 31,
fat 0g,
carbs 6,

protein 0

APPLE SNACKIN CAKE

Apple Snackin Cake

 

A very moist cake that is perfect for an evening treat. The family will eat it up, so don’t plan on leftovers! This is a lightly sweet, no frosting type of cake - a snackin' cake.

3/4 cup all purpose flour *you could use your favorite vanilla protein powder in place of flour and lower the carb value
3/4 cup almond flour (pulse blanched almonds into a sand texture if you cannot find almond flour in your grocery store)
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
2 large eggs
1/2 cup plain yogurt or reduced fat sour cream
2/3 cup Nature Sweet Crystals, sugar replacer (a BE product www.BariatricEating.com)
2 medium Granny Smith apples

Preheat oven to 350 degrees and spray an 8 inch cake pan with vegetable cooking spray.

Blend together the all purpose flour, almond flour, baking soda, salt, and cinnamon in a medium bowl. In a separate small bowl, blend the eggs, yogurt and Nature Sweet.

Add the wet mixture to the dry mixture and stir until just mixed. Peel and then shred the apples on a box grater – gather up the pile of grated apple and squeeze out most of the juice using your hands. Fluff and measure a loosely packed cup. Fold apple into batter.

Turn into cake pan, and bake for 25 to 30 minutes, until toothpick inserted near center comes out clean. Cut into 9 squares.


Per serving: Calories
110, fat 4g,
carbs 14g
(sugar 4g),

protein 5g

APPLE & FENNEL ROASTED PORK TENDERLOIN

Apple-and-Fennel Roasted Pork Tenderloin

Prep Time: 15 mins

Cook Time: 1 h

Total Time: 1 h 15 mins

Ingredients

• 2 large apple, red, tart-sweet, such as Fuji or Braeburn, sliced
• 1 large fennel bulb(s), trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish
• 1 large onion(s), red, sliced
• 1 2/3 tablespoon oil, canola, divided
• 1 pounds pork, tenderloin, trimmed
• 1 teaspoon salt, Kosher
• 1/4 teaspoon pepper, black ground
• 3 tablespoon vinegar, cider

Preparation

1. Position racks in upper and lower thirds of oven; preheat to 475°F.


2. Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.

3. About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.

4. Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds. 

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 2g, 

Sodium: 371mg, 

Dietary Fiber: 5g, 

Total Fat: 10g, 

Carbs: 23g, 

Cholesterol: 74mg, 

Protein: 25g

Carb Choices: 1

APPLE-MINT SALAD

Ingredients

Makes 8 servings
6 tablespoons lemon juice
2 Large RED apples (1 lb. total)
1/3 cup orange juice
2 tablespoons salad oil
1/3 cup finely slivered fresh mint leaves
Salt
8 butter lettuce leaves, rinsed and crisped
Fresh mint sprigs

Cooking Instructions

1. In a 4- to 5-quart bowl, mix lemon juice with 1 quart water. Rinse apples, cut in half, and core; thinly slice lengthwise, then cut slices into matchstick-size slivers. As apples are cut, immerse in lemon water.
2. Drain apples thoroughly in a colander; return to bowl. Add orange juice and oil, and mix gently.
3. Just before serving, add mint leaves. Mix gently and add salt to taste. Place a lettuce leaf on each of 8 salad plates. Spoon apple salad equally onto lettuce leaves; garnish with mint sprigs.

Servings Per Recipe: 1

• Calories:68 (47% from fat)
• Protein:0.4g
• Fat:3.6g (sat 0.5)
• Carbohydrate:9.5g
• Fiber:1.5g
• Sodium:1.7mg
• Cholesterol:0.0mg

APPLE SPINACH SALAD W/ THYME-DIJON VINAIGRETTE DRESSING

Ingredients

4 cup(s) spinach, baby
1 medium apple(s), Granny Smith, cored and sliced
1/4 cup(s) onion(s), red, thin wedges
2 tablespoon cherries, dried, snipped
1/2 cup(s) cheese, feta, crumbled, (optional)
1/4 cup(s) oil, olive
1/4 cup(s) vinegar, balsamic
2 teaspoon thyme, fresh
1 teaspoon mustard, dijon-style
1/4 teaspoon salt

Cooking Instructions

Make-Ahead Directions: Prepare the vinaigrette as directed. Cover and chill for up to 1 week. Serve the leftover vinaigrette with a tossed vegetable salad.
Apple-Spinach Salad:
In a large bowl, toss together spinach, apple, onion, and cherries. Shake Thyme-Dijon Vinaigrette; drizzle onto salad. Toss to coat. If desired, top each serving with cheese. Makes 4 (1-cup) servings.
Thyme-Dijon Vinaigrette:
In a screw-top jar, combine 1/4 cup olive oil, 1/4 cup white or regular balsamic vinegar, 2 teaspoons snipped fresh thyme or 1/2 teaspoon crushed dried thyme, 1 teaspoon Dijon-style mustard, and 1/4 teaspoon salt.
Cover and shake well to mix.
Chill until ready to serve.
Makes 2/3 cup.

Servings Per Recipe: 4

• Calories: 93
• Saturated Fat: 1g
• Sodium: 96mg
• Dietary Fiber: 2g
• Total Fat: 6g
• Carbs: 11g
• Cholesterol: 0mg
• Protein: 1g
• Exchanges: Vegetable: 1
• Fruit: 0.5
• Carb Choices: 0.5