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Ingredients
1lb baby bok choy, cut into halves or quarters, lengthwise and rinsed
½ Tbsp olive oil
2 large cloves garlic, minced

Directions
Heat oil in a skillet over medium-high. Add garlic; cook until fragrant and golden, about 30 seconds. Add bok choy, stirring to evenly coat. Add 2 tablespoons water; cover and cook 2 minutes. Remove lid and continue cooking, stirring a few times, until liquid has evaporated and bok choy is tender, about 2 minutes. Season with small amount of salt, if desired, and serve.

*Variations include:
-Using 1/2 TB toasted sesame seed oil (for oil), 2TB soy sauce instead of water to simmer, and sesame seeds at end of cooking
-Adding ginger for more aromatics, along with minced garlic. Add crushed pepper for heat if desired before covering to soften.

Makes 6 servings
Serving Size: ~1/3 cup

Nutrition
Calories 17
Fat 1.2g
Saturated Fat 0.2g
Cholesterol 0mg
Sodium 23mg
Potassium 92mg
Carbohydrate 1.3g
Fiber 0.5g
Sugar 0.0g
Protein 1.1g

The post Easy Sautéed Bok Choy appeared first on Bermudez, Dustin (rexbariatrics.com).

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UNC REX Healthcare by Lose2live - 3w ago

Ingredients
1/3 cup lemon juice
1/3 cup chopped fresh dill
2 tsp Dijon mustard
1/4 tsp salt, or to taste
Freshly ground pepper, to taste
2 Tbsp extra-virgin olive oil
3 Tbsp red wine vinegar
2-15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils
1 medium red bell pepper, seeded and diced (about 1 cup)
1 cup diced seedless cucumber
1/2 cup finely chopped red onion

Directions
Whisk lemon juice, red wine vinegar, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil.
Add lentils, bell pepper, cucumber and onion; toss to coat.

Makes 8 servings
Serving Size: ¾ cup

Nutrition
Calories 135
Fat 3.6g
Saturated Fat 0.5g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Cholesterol 0mg
Sodium 285mg
Potassium 75mg
Carbohydrate 18.4g
Fiber 6.7g
Sugar 3.1g
Protein 7.2g

Modified from EatingWell.com

The post Lemony Lentil Salad appeared first on Bermudez, Dustin (rexbariatrics.com).

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Ingredients
1/2 cup water
14 oz carrots, cut into 1 1/2-in. pieces
1/4 cup (1/2-in.-diced) green onions
1 Tbsp toasted sesame oil
3 garlic cloves, sliced
2 Tbsp apple cider vinegar
1 Tbsp sweet chili sauce
1/4 tsp kosher salt
1/2 tsp sesame seeds

Directions
Combine water and carrots in a skillet over medium-high; bring to a boil. Reduce heat and simmer, partially covered, about 6 minutes. Increase heat to medium-high; cook, uncovered, 4 minutes or until liquid evaporates. Add green onions, sesame oil, and garlic; cook 3 minutes. Stir in vinegar, chili sauce, and salt. Top with sesame seeds.

Makes 6 servings
Serving Size: 1/3 cup

Nutrition
Calories 61
Fat 2.5g
Saturated Fat 0.4g
Cholesterol 0mg
Sodium 175mg
Potassium 221mg
Carbohydrate 9.4g
Fiber 2.1g
Sugar 5.5g
Protein 0.9g

Adapted from cookinglight.com

The post Sweet and Sour Carrots appeared first on Bermudez, Dustin (rexbariatrics.com).

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Ingredients
½ cup dry quinoa- cooked according to package directions
½ Tbsp. olive oil
1 leek, sliced into rounds or half moons
2 garlic cloves, minced
1 bunch asparagus, ends broken off and chopped into 1-inch pieces
1 cup diced strawberries
¾ cup fresh or frozen peas (thawed)
1 cup fresh parsley, roughly chopped

For the dressing:
2 Tbsp olive oil
3 Tbsp fresh lemon juice
½ Tbsp pure maple syrup
Salt and pepper, to taste
Lemon zest for garnish (optional)

Directions
In a large skillet sauté the leek and garlic in ½ tbsp. oil for 5 minutes over medium heat. Season with salt and pepper.
Add the asparagus to the skillet and sauté for another 5-10 minutes or until the asparagus is just tender but still crisp. Stir in the strawberries, peas, and parsley. Heat for an additional 2-3 minutes and then remove from heat.
Whisk together the dressing ingredients (olive oil, lemon juice, maple syrup, salt and pepper, lemon zest).
Pour the dressing onto the skillet mixture and stir in the cooked quinoa.

Makes 13 servings
Serving Size: ½ cup

Nutrition
Calories 76
Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 136mg
Potassium 139mg
Carbohydrate 10g
Fiber 2g
Sugar 3g
Protein 3g

Adapted from ohsheglows.com

The post Warm Asparagus & Quinoa Salad appeared first on Bermudez, Dustin (rexbariatrics.com).

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Ingredients
1 Tbsp Smart Balance spread
1 cup radishes, quartered
½ cup frozen shelled edamame, thawed
2 Tbsp chopped fresh (or dried) chives
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper

Directions
Melt Smart Balance in a small skillet over medium-high heat.
Add radishes; sauté for 6-8 minutes or until tender.
Add edamame; cook an additional minute. Stir in chives, salt, and black pepper.

Makes 3 servings
Serving Size: ½ cup

Nutrition
Calories 67
Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 152mg
Potassium 96mg
Carbohydrate 4g
Fiber 2g
Sugar 1g
Protein 3g

Adapted from cookinglight.com

The post “Buttered” Radish with Edamame Salad appeared first on Bermudez, Dustin (rexbariatrics.com).

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Ingredients
1 cup 2% plain Greek yogurt
1 packet dry Hidden Valley Ranch Dressing mix
1/2 cup nonfat milk

Directions
Mix all ingredients together in a bowl with a whisk. Store in refrigerator in a mason jar or airtight container and shake before use. Stores up to one week.

Serving Size: 2 Tbsp
Makes 12 servings, about 1.5 cups of dressing

Nutrition
Calories 18
Fat 0.4g
Saturated Fat 0.3g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 1.5mg
Sodium 24mg
Potassium 16mg
Carbohydrate 1.3g
Fiber 0g
Sugar 1.3g
Protein 2.2g

Modified from https://cierracountry.wordpress.com

The post Light Ranch Dressing appeared first on Bermudez, Dustin (rexbariatrics.com).

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UNC REX Healthcare by Lose2live - 2M ago

Ingredients
1 fresh collard leaf, rinsed
½ oz fat-free cream cheese, cut into thin slices
2oz canned salmon (or other protein such as shrimp, cooked tuna, tofu, etc)
¼ cucumber, cut into matchsticks
¼ large carrot, cut into matchsticks
½ oz avocado, cut into slices
Sriracha to taste
Optional soy sauce for dipping

Directions
Using your hands or a knife, cut the leafy part of the collard leaf away from the large, inner stem, creating two large strips.
Lay the strips of collard flat. Place the remaining ingredients at the end of the collard leaf and roll leaf around the ingredients. Drizzle with sriracha and/or dip into soy sauce.

Serving Size: 2 sushi rolls
Makes 1 serving

Nutrition
Calories 96
Fat 3g
Saturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 89mg
Sodium 437mg
Potassium 169mg
Carbohydrate 4g
Fiber 2g
Sugar 1g
Protein 18g

The post Southern Sushi appeared first on Bermudez, Dustin (rexbariatrics.com).

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Ingredients
1/3c canned no-salt-added chickpeas, drained & rinsed
2 tsp tahini
Juice of ½ lemon
1 clove garlic, minced
Pinch of red chili flakes
1/8 tsp cumin
Freshly ground black pepper to taste
2 Tbsp fat-free plain Greek yogurt
1-2 Tbsp skim milk
1 Tbsp chopped fresh parsley
2 fresh mint leaves, chopped
2 eggs, hardboiled and sliced
1 cup baby spinach
1 Mini Joseph’s Pita or flat out wrap, cut in half*

Directions
In a small bowl, mash chickpeas with a fork. Mix in tahini, lemon juice, garlic, pepper flakes, cumin, and pepper.
In another small bowl, combine yogurt, milk, parsley, and mint.
Assemble pita by first spreading chickpea mixture in an even layer. Next, layer on egg slices and baby spinach. Top with an even layer of yogurt sauce.

Serving Size: ½ recipe (*does not include pita/wrap)
Makes 2 servings

Nutrition
Calories 167
Fat 8g
Saturated Fat 2 g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 187mg
Sodium 151mg
Potassium 215mg
Carbohydrate 12g
Fiber 3g
Sugar 3g
Protein 12g

Modified from www.flatoutbread.com

The post Spiced Chickpea Wrap appeared first on Bermudez, Dustin (rexbariatrics.com).

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Ingredients
3/4 cup fat free Greek yogurt
2 Tbsp freshly squeezed lemon juice (juice of 1 lemon)
3 cloves garlic, minced
1 medium cucumber, chopped
4 cups shredded rotisserie chicken, skin removed OR shredded chicken breast and thighs
6 cherry tomatoes, quartered
1/2 medium onion, chopped
3 oz feta cheese, crumbled
1/4 cup kalamata olives, chopped
2 Tbsp fresh dill, chopped
2 Tbsp parsley, chopped
1/8 tsp salt
*Optional: 10 60-calorie pitas (Joseph’s brand)

Directions
In a large bowl, combine all of the ingredients and mix well. Chill until ready to serve, at least 30 minutes. Serve on pita bread, on top of lettuce, or by itself.

Serving Size: ½ cup of mixture, ~3 oz chicken
Makes 10 servings

Nutrition (*without pita bread)
Calories 148
Fat 6.5g
Saturated Fat 2.4g
Polyunsaturated Fat 0.9g
Monounsaturated Fat 2g
Cholesterol 50mg
Sodium 167mg
Potassium 73mg
Carbohydrate 2.9g
Fiber 0.5g
Sugar 1.7g
Protein 18.7g

Modified from www.hostthetoast.com

The post Greek Tzatziki Chicken Salad appeared first on Bermudez, Dustin (rexbariatrics.com).

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Ingredients
½ cup nonfat plain Greek yogurt
1 Tbsp olive oil/reduced fat mayonnaise
1 tsp Worcestershire sauce
¼ cup nonfat milk
3 scallions, minced
1 tsp garlic powder
2 Tbsp fresh dill, chopped
2 Tbsp fresh parsley, chopped
1/8 tsp salt and black pepper

Directions
Mix all ingredients together in a bowl with a whisk. Store in refrigerator in a mason jar or airtight container and shake before use.

Serving Size: 2 Tbsp
Makes 6 servings, about ¾ cup of dressing

Nutrition
Calories 28
Fat 0.7g
Saturated Fat 0g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.3g
Cholesterol 1mg
Sodium 90mg
Potassium 50mg
Carbohydrate 2.8g
Fiber 0.3g
Sugar 1.8g
Protein 2.5g

Modified from www.bariatriceating.com

The post Creamy Dill Dressing appeared first on Bermudez, Dustin (rexbariatrics.com).

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