Chef Dave’s Corner

Wow life has been crazy! Over the past month and half my youngest turned 5 and we went all out bounce house and all. Noah my eight year old brought home a straight “A” report card.  Mary, my wife has been in house redecorating mode and just about finished with the living room.

Last Year I started a Chef Dave’s Healthy Kid Week for Oklahoma schools and with no funding I was able to get one school interested. The week was a success. This year 5 schools will be participating. This is being made possible by the Brian Woodward Grant provided by the Walk from Obesity and will effect over 5,000 children. The community support has been amazing, and is turning into a force to be reckoned with. I have more calls about duplicating my program and now looking for a way to make this happen. I have learned that without fear and risk most things are not worth doing.

Here is a very nice email I wanted to share with you all.

Dear Chef Dave:
My husband and I both recently had gastric bypass. I was confused as what we were going to eat once we got back to normal eating. I am so happy to have found this website. I am going to go to the library and print out the recipes. I am going to purchase your grocery list on a per meal process.

Thank you so much for caring enough about your health and others to become a bariatric chef. I cannot wait to try these recipes. thanks again

kathie pisarcik

I was in Milwaukee, WI the last weekend in March and was the featured speaker for their 10th anniversary.  Dr. Wallace is the surgeon at Froedtert Memorial Lutheran Hospital. I was invited out 5 years ago and was glad to be back to be a part of their 10th year.  The event was held at the Boerner Botanical Gardens in Wauwatosa, WI.  I made three dishes and promised to publish the recipes on my blog.  So to my new and old friends here you go…
Cook Smart…
Chef Dave Fouts
Chicken Valencia
Ingredients
Serving Size: 8

8 Each Boneless Chicken, cut in half
1 Teaspoon Salt and Pepper
1/4 Cup Flour
1/4 Cup Olive Oil
1/2 Cup White Wine
2 Each Tomatoes, peeled and chopped
1/2 Cup Fresh Mushrooms, sliced
1/2 Cup Scallions, chopped
1 Clove Fresh Garlic, chopped
1/2 Cup Chicken Stock

Directions:
1. First salt and pepper chicken breast.

2. Next lightly coat with flour.

3. Then place olive oil in large sauté pan on med-high heat.

4. Once olive oil is heated add coated chicken breast and sauté until chicken is golden       brown.

5. When chicken is browned on both sides add white wine to deglaze the pan.

6. Then add tomatoes, mushrooms, scallions, garlic and chicken stock to pan.

7. Let chicken dish simmer for 10 minutes or until chicken is cooked. The stock will become thickened while cooking.

Per Serving: 354 Calories; 7g Fat; 32 g Protein; 3g Carbohydrate; 1g Dietary Fiber; 132mg Cholesterol; 471mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.

Tomato Basil Yellow Rice
“Yellow rice with basil and pine nuts”

5 ounces Spanish rice mix (yellow rice small bag)
2 tablespoons olive oil
½ cup scallions
2 cloves garlic, chopped
½ cup pine nut (pignolia)
1 medium tomato, diced
2 cups chicken stock
½ bunch fresh basil, stems removed

In medium sauce pan heat olive oil.

Once olive oil is heated add garlic, scallions, pine nuts, and tomatoes and sauté for 2 minutes.

Next add yellow rice mix and stir for 1 minute.

Add chicken stock and whole fresh basil leaves and bring to a simmer.

Turn heat down to medium low heat, cover, and simmer 25 minutes.

Serve.

Per Serving: 90 Calories; 8g Fat (76.6% calories from fat); 3g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 540mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.

NOTES: Cook time may very depending on brand of rice you use.

Watermelon Salad
“Watermelon tossed with mint and scallions in raspberry vinaigrette.”

Serving Size: 8

2      cups watermelon, seeded and cubed
2      teaspoons mint, chopped
¼     cup scallions, chopped
2      kiwi fruit, peeled and cubed
¼     cup fresh lemon juice
¼     cup raspberry vinegar
3      tablespoons Splenda
salt and pepper, to taste

Place all ingredients into a large mixing bowl and toss lightly.

Refrigerate for 4 hours to give salad a chance to marinate.

Serve.

Per Serving: 28 Calories; trace Fat (7.1% calories from fat); 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium.  Exchanges: 0 Vegetable; 1/2 Fruit; 0 Other Carbohydrates.

Serving Ideas : Great with fresh grilled salmon.

I was in Atlanta for a Chef Dave event and was invited to go out to dinner. We drove well over 30 minutes and arrived at this amazing Thai Restaurant. The restaurant was Zagat rated a 5. As you entered the restaurant the smells of curry and fresh ginger wafted thru the air. Every table was perfectly aligned with crisp white table clothes and an orchid.  The menu was small but the flavor combinations where amazing. I ordered the curry chicken with basmati roasted garlic rice.
When the food arrived the presentation was great and the food was even better. My three other friends ordered something different and by the end of the meal I had tried a little bit of everyone’s meals. Be a chef gives me a license to ask!

Roasted Garlic Basmati Rice
Serves: 6
1 teaspoon olive oil
2 clove garlic, chopped
1 teaspoon curry
1 cup brown basmati rice
2 cups chicken broth
Directions:
Heat olive oil over medium heat.
Add garlic and roast in oil until brown.
Next add rice and curry and stir for 1 minute.
Pour broth over rice and bring to a light simmer.
Cover and simmer for 30 minutes or until basmati rice is tender.

Cook Smart…

A postoperative patient asked me about going out to eat to celebrate a birthday. The concern was that the menus offered would not provide options for a gastric bypass patient. This got me thinking about all the events in our lives that are celebrated with food. The norm is to go out to dinner for birthdays, anniversaries, or celebrating good news but does it have to be? Maybe it is time to try something different to celebrate those special days.

I posed this question to a men’s support group that I lead. Most in the group are postoperative and were eager to provide suggestions based on their experiences. Another plus that came out of this discussion was the sharing of activities that they are once again participating in since losing weight. Some of their suggestions involve food but food is not the focal point.

Here is their list of activities to celebrate special events to get you going:

• Go to a movie. If you have to snack during the movie, take your own food.

• Attend a show or a concert.

• Go for a walk in the park.

• Go dancing.

• Go fishing.

• Visit a museum or art gallery.

• Explore a nearby town.

• Take a day trip.

• Attend a sporting event.

• Pack a picnic lunch and go the park or a drive.

• Go to the spa and get side by side massages.

Remember the important thing is to spend quality time together.  You just might start a new tradition!

Brenda asked?

Chef Dave,

I had bariatric surgery a year ago and find that I still have the tendency to snack while at my desk. unfortunately, the easiest snacks are not always healthy. Do you have any suggestions for easy healthy
snacks that I can have sitting on my desk during the day?

Great question and don’t think you’re the only one that does this.  Snacking, or as I like to refer to it as grazing can add pounds to your well maintained figure and it holds no prisoners.  Before getting into your snacking, we need to take a look at the meals you are eating.  Are your meals at least 3 to 4 ounces of protein? Are you eating 1/2 cup cooked/1 cup raw produce at every meal?  Are you keeping rice, potatoes, pasta, and breads to a minimum?  If you said NO to any of these questions you probably will be hungry between meals.

Protein foods make the body work harder to digest so you stay and feel full longer.

Fruits and vegetables contain lots of vitamins and minerals, but also fiber which also help you feel full longer.

Starches, however break down and digest quicker so you will feel hungry much sooner.

So in my opinion when is it appropriate to snack?  Only when a meal has been missed, or in certain circumstances where you have a labor intense job where you need more food to maintain your work load.  Such as construction worker, roofer, heavy exercise, or when your doctor/surgeon recommends more food.

Now, final Great question and don’t think your the only one that does this.  Snacking, or as I like to refer to it as grazing can add pounds to your well maintained figure and it holds no prisoners.  Before getting into your snacking, we need to take a look at the meals you are eating.  Are your meals at least 3 to 4 ounces of protein? Are you eating 1/2 cup cooked/1 cup raw produce at every meal?  Are you keeping rice, potatoes, pasta, and breads to a minimum?  If you said NO to any of these questions you probably will be hungry between meals.

Protein foods make the body work harder to digest so you stay and feel full longer.

Fruits and vegetables contain lots of vitamins and minerals , but also fiber which also help you feel full longer.

Starches, however break down and digest quicker so you will feel hungry much sooner.

So in my opinion when is it appropriate to snack?  Only when a meal has been missed or in certain circumstances where you have a labor intense job where you need more food to maintain your work load.  Such as construction worker, roofer, heavy exercise,  or when your doctor/surgeon recommends more food.

Now, finally to answer your question.

Proteins: foods such as cubed cheese, yogurt, sliced deli meats, and canned meats.

Produce: fresh fruit cut up (this makes it easy and less mess) carrots and cucumbers.

Protein shakes low in sugar and at least 15gm of protein.

Cook Smarter…

Chef Dave

Melissa asked?

I AM GOING FOR THE GASTRIC BYPASS AND I NEED HELP ON HOW TO COOK BETTER AND HOW TO EAT BETTER FOR THE SURGERY BEFORE AND AFTER HELP ME

THANK YOU MELISSA

Thanks for your email Melissa!  It is very important to implement a healthy eating pattern prior to surgery so good for you for taking a positive first step!  My first recommendation would be to always follow the guidelines set by your bariatric surgeon for pre- and post-operative dietary requirements.  Be sure to ask lots of questions of your surgeon as to what they expect before and after surgery and try to connect with other patients to discuss what has worked for them and has helped them to be successful.  This can even be done by using chat rooms and message boards ( www.obesityhelp.com , etc.).

As you know, I have also authored a number of cookbooks to help bariatric patients before and after surgery.  One that you may find helpful now is my “Shakin’ It Up” book which provides variations for flavoring meal replacement shakes.  Most programs require patients to go on a liquid diet prior to surgery, and these recipes can help to make those shakes a little more palatable.

Additionally, I have another cookbook due out later this month, which is 90 Ways to Ditch Your Diet and this cookbook will provide patients with a 30 day meal plan, including breakfast, lunch & dinner, while adhering to a 1200 calorie a day diet.  These recipes are bariatric and family friendly, plus are easy to make!  I am so excited about this new book and really feel like it will be a valuable tool for bariatric patients.

If you have any specific questions I can answer, please let me know.  Otherwise, I wish you the best of luck with your surgery and making positive changes after!

Cook Smart…

Chef Dave

While working at the Breakers Hotel in Palm Beach I worked in the off-premise catering department.  I would cook on yachts, large estate homes, and at premier private clubs such as the Donald Trump’s club Mara Largo and the Everglades Club.  As you can imagine the food was amazing.  One of my personal favorite appetizers and a guest favorite as well, was the Cheesy Gorgonzola Apple Stuffed Mushrooms. They are easy and inexpensive to make, but packed with a ton a flavor.  I love the sharpness of the cheese and the crunch and sweetness from the apples. These also can be made in advance and baked or grilled just before you party begins.

Cook Smart

Chef Dave Fouts

Cheesy Gorgonzola Apple Stuffed Mushrooms

Serving Size: 16

16 large fresh mushrooms (reserve 1/3 of stems)

cooking spray

1 ½ tablespoons celery — chopped fine

¼ cup Granny Smith apple — peeled and minced

1 tablespoon breadcrumbs

½ tablespoon fresh chives — chopped

1 teaspoon finely chopped walnuts — toasted

1 tablespoon gorgonzola cheese — crumbled

1 teaspoon lemon juice

Salt and pepper — to taste

Clean mushrooms with damp paper towels.

Remove stems.

Reserve 1/3 of the mushroom stems and chop fine.

Coat a small skillet with cooking spray; place over medium-high heat until hot.

Add 1/3 cup reserved chopped mushroom stems and celery; saute 2 minutes or until tender.

Combine celery mix, apple and next 6 ingredients in a small bowl; stir well.

Spoon 1-1/2 teaspoons apple mix into each reserved mushroom cap.

Place mushrooms onto a large pan. Bake at 350F for 15 minutes.

Serving Ideas: Great as an appetizer or to be served as a side dish.

NOTES: All ingredients need to be minced (chopped fine) in order to be stuffed into the mushrooms evenly.

The leaves are off the trees, I get to give my lawn guy the season off, and the invitations for holiday parties have begun to role in. It can all become a little overwhelming if you don’t have a plan of attack! Beginning with the first party invitation having a plan of action will give you all the ammo you need to ensure a healthy and nutritious holiday.

During this time of year we are making food decisions almost on an hourly basis. We all know the rules, protein first, then fresh fruit and vegetables. All foods that are high in calories, fat and sugar should be omitted from all meals. Now, try telling that to our nose and eyes! It never fails, are senses are working overtime during the holiday season.

Eating Tips for a Healthy Holiday Season

Food is always a part of holidays, celebrations, family and cultural traditions.
In fact, special occasions often center on food, such as Super Bowl Sunday. As a result, many people gain weight between Thanksgiving and the New Year. With all the tempting treats available during the holiday season or the pressure from family, friends, and co-workers to overeat. Mindful eating can keep you on track!

Eat a healthy meal before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods.

Make a plan. Know the location, the person you will be with, and the types of foods that will be available, this way you can make an informed decision when it comes to eating. It’s much easier to deal with a difficult eating situation if you’ve already planned for it.

Take steps to avoid grazing, consciously make your plate of the foods you know are healthy for you. Remember to eat it slowly. Then, when you’re done, pop a sugar free mint or stick of gum in your mouth.

Bring your own dish. To avoid the typical high-fat, high-calorie items usually offered at family gatherings, such as appetizers, processed meats, fried food, cream-based soups, casseroles, and desserts.

Reduce the fat and sugar in holiday recipes. There are plenty of low fat and low calorie substitutes that are tasty. Use egg substitutes in place of whole eggs; use sugar substitutes, and fat free or light sour cream, salad dressings and mayonnaise.

Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. Remember, water and sugar fee free drinks are calorie-free.

Enjoy friends and family. Although food can be a big part of the season, it should never to be the focus. Holidays are a time to reunite with friends and family, to share laughter and cheer, to celebrate and to give thanks.

Keep it lean! Choose to eat leaner cuts of meat, poultry, fish and seafood. In addition choose white meat, which is leaner than dark. Always trim visible fat off of meats and take the skin off poultry once cooked.

Cook Smart…

Chef Dave Fouts

I was in Appleton, WI December 6 to speak at their annual holiday party. This was my 5th year to be invited to this event and I was shown nothing but the best hospitality. I have made many friends over the past few years in Appleton and being able to go back year after year makes this one of my most anticipated events of the year. This year I made my annual visit to Simons Cheese Factory and was taken to this amazing Greek restaurant the Apollo. We were served Flaming cheese and dinner was impeccable.

The picture was taken out of my hotel window the morning of my event. It is a running joke that when Chef Dave Comes the weather goes to hell. Last year they had a blizzard on the day of my event and I had to be rushed from my event to make it to the airport before it closed.

As promised here are the recipes that I made in Appleton along with the nutrition info.
Cook Smart…
Chef Dave Fouts

Poblano Mexi Chicken Stew
Serves: 10
1 teaspoon vegetable oil
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon salt
½ teaspoon black pepper
½ cup celery, chopped
½ cup carrots, chopped
1 cup onions, chopped
1 poblano pepper, chopped fine
3 cloves garlic, chopped fine
2 tablespoon flour
5 tomatoes, cut in half and seeds removed and chopped
1 cup frozen corn
1 can low sodium black beans, drained
1 pound boneless skinless chicken, cut into ¼ inch cubes
½ gallon low sodium chicken stock
¼ cup chopped fresh cilantro

Directions:
In a large stock pot over medium high heat add oil.
Once oil is heated add celery, carrots, onions, poblano pepper, and garlic and sauté for 5 minutes.
Next add the chili powder, cumin, salt, pepper, and flour and sauté an additional 3 minutes.
Add tomatoes, corn, black beans, chicken, and chicken stock and bring to a simmer.
Turn heat to medium low and simmer for an additional 45 minutes remembering to stir occasionally to keep the food from sticking to the bottom of the pot.
Remove from heat and add fresh cilantro and serve.
Serve.
Note: This freezes well for up to three months.
Nutrition: calories 170, calories from fat 30, 3.5g fat, cholesterol 25mg, sodium 610mg, carbohydrate 21g, dietary fiber 4g, protein 18g.

Double Stuffed Sweet Potatoes
Serves: 6
3 medium sweet potatoes
½ cup fat free cream cheese
1 teaspoon vanilla extract
½ teaspoon pumpkin pie spice
1 tablespoon sugar substitute

Directions:
Place sweet potatoes into a 350F degree oven and bake for 50 minutes.
Remove sweet potatoes from oven and let cool for 20 minutes.
Cut sweet potatoes in half (long ways) and scoop the potato pulp into a medium mixing bowl. Reserve the potato skins to add potato filling back in them to bake.
Add cream cheese, vanilla, pumpkin pie spice, and sugar substitute to the potato pulp and mix for 2 minutes with a large spoon. Do not use an electric mixer this will make the potato filling to smooth.
Next divide potato mixture into six equal parts and fill each skin with mixture.
Place filled potato skins onto a baking sheet and bake for 15 minutes at 350F degrees.
Serve.
Note: I like to top with chopped pecans.
Nutrition: calories 110, calories from fat 5, 0g fat, cholesterol 0mg, sodium 140mg, carbohydrate 22g, dietary fiber 3g, sugars 7g, protein 5g.

Apple Cider Grilled Pork Tenderloin
Serves: 6
2 pounds pork tenderloin (usually come in packs of two)
2 cups apple cider
1 teaspoon salt
1 teaspoon pepper
2 teaspoon vegetable oil
2 cloves garlic, minced
2 teaspoon fresh thyme, chopped fine

Directions:
Using a fork, poke holes throughout the pork tenderloin to allow the marinade to season the pork.
Place pork tenderloin into a 1 gallon resealable plastic bag.
Next add the remaining ingredients over the pork in the bag.
Seal bag and marinate in the refrigerator for up to 8 hours.
Preheat grill to medium heat.
Remove pork tenderloin from marinade and place on grill, discard marinade.
Grill for 35 to 45 minutes turning the pork every 5 minutes to ensure even cooking.
Pork is done when internal temperature reaches 160F degrees.
Remove from heat and let sit for 5 minutes.
Slice pork tenderloin into 6 equal servings and serve.
Nutrition: calories 170, calories from fat 45, 5g fat, cholesterol 85mg, sodium 140mg, carbohydrate 2g, dietary fiber 0g, sugars 2g, protein 28g.

Breakfast- Pear and Apple Couscous
Serves: 8
2 cups fat free milk
2 cups dry couscous
¼ cup almonds, slivered
1/3 cup fresh pears, peeled and chopped
1/3 cup fresh apples, peeled and chopped
2 Tablespoons honey
2 teaspoons cinnamon

Directions:
In a medium saucepan over medium heat, combine the milk, honey and cinnamon.
As soon as it comes to a boil, stir in the couscous.
Turn off the heat, cover and let stand for 5 minutes.
Stir in the pears, apples, and almonds.
Serve warm.
Nutrition: calories 230, calories from fat 20, 2g fat, cholesterol 0mg, sodium 35mg, carbohydrate 43g, dietary fiber 3g, sugars 8g, protein 8g.

Autumn Soy Chai Tea
Serves: 3
1 cup soy milk (fat-free milk can be substituted)
2 cups water
2 black tea teabags
1 tbsp honey
¼ teaspoon vanilla extract
½ tbsp cardamom
½ tbsp cinnamon
1/8 tbsp ginger
2 whole cloves

Directions:
Place all ingredients except milk in a small saucepan over medium high heat.
Simmer for 3 minutes and remove from heat.
Next add soy milk.
Let Chai stand for 2 minutes to allow the spices to season the tea.
Strain tea to remove any large particle and serve hot/warm.
Nutrition: calories 70, calories from fat 15, 1.5g fat, cholesterol 0mg, sodium 45mg, carbohydrate 10g, dietary fiber 1g, sugars 6g, protein 4mg.