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Friday, March 15, 2019

Bariatric Plate: Spring Meal Planning


This week we are delighted and honored to have Rose Archer, the founder and chef of True You Food, join us as a guest blogger. She shares with us a wonderful springtime menu. Enjoy the visual inspiration and the step-by-step she shares to make your meal making...fun, doable and very tasty! Enjoy! And Live vibrant!



Spring Chicken Dinner


Spring is such an exciting time! I live in the Northwest, and I am always chomping at the bit for spring to come knowing summer will be close behind. Spring is the beginning of new growth, both in my yard and in my heart. As more fresh produce begins to show up at the grocery store and the farmers market opens I start to feel restless and want to clean closets and try out new recipes; recipes that are fresh and light unlike the heavy stews of winter.

This Spring Chicken Dinner (Ha!) is a perfect way to wake up your taste buds. It is a complete dinner composed of multiple recipes from the True You Food bariatric recipe library. Thinly sliced moist poached chicken breast is served over a spread of fresh, bright green pea and parsley hummus. You then top the chicken with a tangy cucumber dill yogurt sauce and serve it all with a side of lemon-scented quinoa. Yum!

The whole meal is very high in protein as there is protein in every part of this dinner! Obviously, the chicken is high in protein, but the hummus has protein from the sesame tahini, the yogurt in the sauce adds a good amount of protein and quinoa is the highest protein grain out there. Awesome!

There are fresh veggies and herbs tucked into everything, which adds so many nutrients and minerals without even trying! It's also incredibly moist which makes it ideal for post weight loss surgery. Every recipe can be made in advance and enjoyed alone as well, but they taste so delicious all together!

This dinner is a cinch to plate when you use Livliga's Just Right Set® plates. The circles on the plate allowed me to know precisely how much hummus to spread out and the small circle helped me portion the lemon-scented quinoa. I also used the very cool LivSpoons to easily portion ⅛ cup of quinoa into a perfect cute mound that fit perfectly onto the plate.



Fresh Pea + Parsley Hummus 



Ingredients

  • 1 ⅓ cups defrosted green peas 
  • ½ cup tahini 
  • ½ cup warm water 
  • 2 tablespoons olive oil 
  • 3 tablespoons lemon or lime juice 
  • 2 cloves garlic, rough chopped 
  • ½ cup flat leaf parsley, rough chopped 
  • 1 teaspoon salt

Directions

I make this in a small food processor.
  1. Add all the ingredients to the bowl of the processor. Turn on and let it run till the consistency is completely smooth. You will have to stop it every minute or so and scrape the sides down.
  2. The processing time will take about 5 minutes in total.
  3. If you like your hummus a little thicker, you can start with 1/3 cup of water and see if you like the consistency. The hummus can be stored in your fridge for a week. 
  4. Feel free to swap out the parsley for other fresh herbs, like dill, cilantro or basil. This makes 2 cups. 

Here are links to the other recipes in True You Food’s Bariatric Recipe Library:


Lemon Scented Quinoa

 

Ingredients

  • ½ cup dry white quinoa 
  • ½ teaspoon olive oil 
  • 1 cup bone broth, any flavor (I usually use chicken)
  • Zest of 1 large lemon 
  • Juice of the same lemon 
  • ¼ teaspoon salt

Directions

An important thing to know about quinoa is that it has a bitter oily outer layer called saponin. This is a natural defense to ward off birds from eating this nutritious and tasty seed. Most commercially sold quinoa removes the saponin before they sell it but if your quinoa tastes bitter, then you will need to give it a good rinse in warm water before cooking. I do this in a fine mesh strainer so that I don’t lose the tiny seeds down my sink drain!

  1. If you have rinsed your quinoa, then the first step is to put the wet quinoa in a small pot and over medium heat stir till the quinoa is dry. 
  2. Add the olive oil and continue stirring till the quinoa begins to smell toasty. You will not see a significant visual change in color, but it will smell toasted when you smell it closely.
  3. Next add the broth, lemon zest, lemon juice, and salt. 
  4. Bring the broth to a simmer. 
  5. Reduce heat to low, cover pot and let cook on a low simmer till all the water is absorbed and the quinoa is soft. This will take about 15 minutes.
  6. Turn off heat and let the quinoa sit for 5 minutes. 
  7. Fluff with a fork and enjoy. Cooked quinoa can be stored in the fridge for a week.
Note: You can skip the toasting step to save on time, and you can use water instead of broth.


Guest Blogger Bio




Rose Archer is the founder and chef of True You Food. A medically-inspired, chef-taught culinary video series that teaches post weight loss surgery patients how to cook healthy food that they'll love. With over 100 videos and 85 worksheets in a 10 module program, you will learn to be confident in the kitchen, love what you're eating and never diet again!

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