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Life after Bariatric Surgery Group Recipes of the Month – June 2021

Honeydew Mint Ice Pops

Serves 8

Ingredients

1/2 large honeydew melon, seeded, skin removed and cut into large chunks (about 3.5 cups once pureed)

2 limes, juiced

15 mint leaves

Optional: Sweetener of choice (Add no more than 1 tablespoon at a time when mixing, taste as you go)

Directions

  1. In a large blender, add honeydew chunks, lime juice, and mint leaves and blend until smooth.
  1. Add sweetener based on sweetness of melon/taste preference.
  2. Pour into ice pop bags. (Link to disposable vs. reusable ice pop bags)
  3. Lay bags flat on a baking sheet and freeze overnight.

Other flavor ideas: Honeydew Mint, Cherry Lime, Watermelon Mint, Mango Peach, Coconut Pineapple, Strawberry Basil

Nutrition per serving (1 pop) Calories 30; Fat 0g; Carbohydrates 10g: Protein 0g.

Recipe from: My Bariatric Dietitian.  July 15, 2020. www.mybariatricdietitian.com.

 

Traditional Italian vegetarian risotto with peas, carrots and parsley in rustic style, closeup

Green Risotto

Makes 6 cups

Ingredients

3 Tablespoons extra virgin olive oil

1 onion, finely chopped

1 cup short-grain brown rice

½ cup dry white wine or vermouth

3 cups + 1 cup hot unsalted vegetable or chicken stock

2 cups spinach leaves

2 cups grated zucchini

1 cup fresh or frozen peas

1 teaspoon kosher salt

Freshly ground white or black pepper, to taste

1 lemon, zested and juiced

Directions

  1. In a large heavy pot over medium heat, heat the oil until shimmering. Sauté the onion until softened, 3-5 minutes.
  2. Stir in the rice to coat with the oil. Stir in the wine and cook until the rice starts to stick, 1-2 minutes.
  3. Stir in 3 cups stock. Reduce the heat to medium-low, cover, and cook, stirring occasionally, until most of the liquid has been absorbed but the rice is still chewy, 25-30 minutes.
  4. In a blender, puree the spinach with the remaining 1 cup stock.
  5. Increase the heat to medium-high. Stir in the zucchini, pureed spinach, and peas. Cook, stirring constantly, until the rice is al dente, 3-5 minutes.
  6. Season with the salt, pepper, and lemon zest and juice.

Nutrition per serving (1 cup): Calories 230; Total fat: 8g; Saturated Fat 1g; Carbohydrate 34g; Protein 5g; Sodium 350mg.

Recipe adapted from: Nutrition Action Health Letter. June 2021. The Healthy Cook. Kate Sherwood.

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