Getting Nutrients from Foods

After Bariatric Surgery, vitamin and mineral deficiencies are common. It is essential to take vitamins after weight loss surgery in the amount recommended by the American Society for Metabolic and Bariatric Surgery (ASMBS). But, we can also supplement our diets with healthy foods that are high in these nutrients. 

B-12 helps the body digest carbohydrates, fats and protein. It also helps our blood cells reproduce and provides us with normal nerve functioning. B12 improves digestion, hair, skin, eyes, and the immune system. We can find B12 in foods such as eggs, seafood and dairy products.

Poached Eggs with Roasted Tomatoes

Serves 2 Time: 30 minutes

Ingredients: 

1 pint cherry tomatoes

1 tablespoon extra-virgin olive oil

Kosher salt and freshly ground black pepper

1 1/2 teaspoon thyme

2 large eggs

1 whole wheat English muffin, split and toasted

Directions:

1. Heat oven to 425°F. Place tomatoes in a baking dish. Drizzle with oil and season with salt and pepper, toss with thyme. Roast until tomatoes behind to burst, about 20 minutes. Scrape tomatoes and any juices into a bowl, let cool slightly. 
2. In a large pot, heat 2 inches of water over medium heat until bubbles cover bottom and sides of pan. Crack each egg into a separate bowl. Gently pour eggs into pan, leaving room between them. Cook eggs, undisturbed, until white is just set and yolk is still loose, 4-5 minutes. Use a rubber spatula to gently release eggs from bottom of pan, if needed. Using a slotted spoon, remove eggs from water. Blot bottom of spoon on a paper towel to remove excess water before serving. 
3. Serve over English muffin halves. Season with salt and pepper. Top with roasted tomatoes. 

Recipe provides .36 micrograms B12, which is not anywhere close to the recommended 300 micrograms a day recommended after weight loss surgery. To increase protein by 15 grams and B12 by 2.7 micrograms, add a piece of smoked salmon on top of the English muffin. 

Recipe Credit: Thanks Martha Stewart! http://www.marthastewart.com/1049708/poached-eggs-roasted-tomatoes 

Iron is required for the blood cells to transport oxygen. It’s also needed for growth, development, and normal cell functioning. Iron is plentiful in beans, beef, chicken, oatmeal, spinach, broccoli, peanuts, and even blueberries. Cooking with a cast iron skillet increases iron content in foods. Iron is better absorbed with vitamin C. By squeezing lemon wedges on top of our foods, we can increase iron absorption.

Italian White Bean Chicken

Serves 2 Time: 40 minutes

Ingredients: 

1 clove garlic, minced

2 skinless, boneless chicken breast halves

2 zucchinis, sliced

1 (15.5 oz) can white beans, drained

1 roma tomatoes, chopped

5 fresh bail leaves

ground pepper and kosher salt to taste

Directions:

1. Heat a skillet over medium heat, grease skillet with cooking spray. Cook the garlic in skillet until browned, about 1 minute. Season both sides of chicken with pepper and a dash of salt. Add the chicken, cook until slightly browned, about 3 minutes per side. 
2. Stir the zucchini and white beans into the skillet, cover and cook about 5 minutes. Scatter tomatoes over dish, cover and cook another 2 minutes. Add basil and cook 1 minute more. Season with pepper and serve. 

Provides about 5 mg of iron. Squeeze a fresh lemon wedge over the dish before eating. The vitamin C will increase iron absorption. 

Recipe credit: Allrecipes is a great website with endless recipes and reviews from those that have tried them out. http://allrecipes.com/recipe/203215/italian-white-bean-chicken/?internalSource=staff%20pick&referringId=17027&referringContentType=recipe%20hub

Vitamin A is essential for eye health, immune function and healthy skin. Beta- carotene is a form of vitamin A that functions as an antioxidant. Antioxidants protect our cells from free radical damage that can worsen chronic diseases and speed the aging process. Beta-carotene is found in foods that are red, yellow, and orange such as sweet potato, carrots, butternut squash, apricots, cantaloupe, tomatoes, and peaches. 

Oven Pork Chop Pan Roast

Serves 4 Time: 55 minutes

Ingredients:

1 Tablespoon chopped fresh thyme leaves

12 dried plums (prunes), putted and halved

6 shallots, peeled and halved

3 garlic cloves, sliced

Butternut squash- seeded and cut into 1 1/2 inch pieces (about 5 cups)

2 tablespoons plus 1 teaspoon olive oil, divided

1/2 teaspoon kosher salt

4 (6 oz) bone in, center cut pork loin chops

1/4 teaspoon ground pepper

3 cups baby arugula

2 teaspoons lemon juice

Directions:

1. Preheat oven to 425°F.
2. Combine thyme, plums, shallots, garlic, and squash in a large bowl. Drizzle with 1 Tablespoon olive oil and sprinkle with 1/4 teaspoon salt, toss to coat. Arrange squash in an even layer on pan, roast about 10 minutes. 
3. While vegetables cook, sprinkle both sides of pork chops with a small dash of salt and pepper. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoon oil to pan, swirl to coat. Add 2 pork chops, cook 3 minutes or until browned on one side. Remove from pan and repeat with remaining 2 pork chops. Remove squash from oven, place pork chops, browned side up, over vegetables; return to pan. Roast an additional 20 minutes, or until vegetables are tender and pork chops are desired degree of doneness.
4. Combine arugula, lemon juice, and remaining 1 teaspoon olive oil in a large bowl; toss gently to combine. Divide arugula mixture among 4 plates. Top with pork chops and roasted squash mixture; pour any pan juices on top. Enjoy!

This dish provides 444 calories, 28 grams of protein, and over 2000 IU Vitamin A. 

Recipe credit: This recipe originated from Cooking Light Magazine, one of my favorite places to find healthy recipes with unique flavor combinations. http://www.myrecipes.com/recipe/oven-pork-chop-roast

Selenium is an antioxidant which works with Vitamin E to reduce free radical damage in our bodies and increase immune function. Selenium is found in a wide range of food like garlic, cold water fish (halibut, tuna), whole grains, sunflower seeds, brazil nuts, egg, asparagus, whole wheat bread, and milk.

Artichoke- Scrambled Eggs Benedict

Serves 4 Time: 30 minutes

Ingredients:

2 (14oz) cans halved artichoke hearts- rinsed

4 teaspoons extra-virgin olive oil, divided.

1 1/2 teaspoon oregano

1/3 cup chopped pancetta (can sub diced ham)

2 Tablespoons reduce-fat mayonnaise

2 tablespoons nonfat plain Greek Yogurt

2 teaspoons lemon juice

1 teaspoon water

6 large eggs

4 large egg whites

2 tablespoons reduced-fat cream cheese

1/4 teaspoon salt

Directions:

1. Preheat oven to 425°F.
2. Toss artichokes with 2 teaspoon oil and 1/2 teaspoon oregano. Place top-side down on half a large baking sheet. Spread pancetta in an even layer on the other half. Roast until artichokes are just beginning to brown and pancetta is crisp, about 12-14 minutes. (If using diced ham, warm in skillet stove). 
3. Whisk mayonnaise, yogurt, lemon juice, and water in a bowl until smooth. Beat eggs and egg whites in another large bowl. 
4. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently until almost set, about 2 minutes. Remove from heat and fold in cream cheese, 1 teaspoon oregano, and salt. 
5. Divide artichokes among 4 plates. Top each with equal portions scrambled eggs, crispy pancetta and creamy lemon sauce. Enjoy!

This recipe provides 44% of your daily selenium needs! 

Recipe credit: Sign up to on this website to have healthy recipes sent to your email. http://www.eatingwell.com/recipes/artichoke_scrambled_eggs_benedict.html

Vitamin D not only helps calcium absorption and supports bone mineralization, it also regulates more than 50 genes. The best way to get vitamin D is from the sunlight. Our skin naturally makes vitamin D when it is exposed to the sun. We find many deficiencies of this vitamin because of frequent use of sunscreen. Plus, the darker skin is, the more sun exposure it requires to make vitamin D.  Little foods provide vitamin D but include milk, egg yolk, herring, salmon, and sardines. 

Oregon Salmon Patties

Serves 6 (or leaves leftovers to take for lunch) Time: 25 minutes

Ingredients:

1 can (14.75 oz) can salmon

3 tablespoon olive oil, divided

1 medium onion, chopped

2/3 cup cracker crumbs

2 eggs, beaten

1/4 cup chopped fresh parsley

1 teaspoon dry mustard

Directions:

1. Drain salmon, reserving 3/4 cup of the liquid. Flake the meat
2. Heat 1 tablespoon olive oil in a pan over medium heat. Add onion, cook until tender. Add onion to the reserved salmon liquid and mix in 1/3 of the crackers clubs, eggs, parsley, mustard, and salmon. Mix well until blended, then shape into 6 patties. Coat patties in remaining cracker crumbs
3. Heat remaining olive oil in large skillet over medium heat. Cook parties until browned, then carefully turn and brown other side. Pair with a fresh salad or microwaved vegetable steamers. Squeeze lemon juice over patties for an added flavor boost. 

Provides 441 calories, 13 grams of protein and 374 IU of vitamin D. 

Recipe credit: http://allrecipes.com/recipe/58868/oregon-salmon-patties/?internalSource=staff%20pick&referringId=16544&referringContentType=recipe%20hub

Calcium helps support strong bones and teeth. Ninety-nine percent of calcium in the body is found in the teeth and bones. The other 1% in the blood helps muscle contraction; including contraction of the heart, nerve transmission, and other supporting organ systems. Dairy products are major sources of calcium. Other sources include brazil nuts, tofu, broccoli, cabbage, dark leafy greens, hazelnuts, sardines, and canned salmon.

Mini Tofu Frittatas

Makes 8 muffins sized frittatas Time: 45 minutes

Ingredients: 

1/3 medium yellow onion, chopped

1 red bell pepper, membranes removed, chopped

2 garlic cloves, minced

salt and pepper to taste

1 (8oz can) sliced olives, drained

1 cup spinach, chopped

1/4 cup fresh basil, chopped

1 (16oz) package firm or extra firm tofu, drained and crumbled

1/4 cup shredded mozzarella cheese

1 tablespoon nutritional yeast (optional, but increases B12 and provides a nutty/cheesy flavor)

3 tablespoons soy sauce 

Directions :

1. Preheat oven to 375°F. Spray 8 muffin tin cups with cooking spray. 
2. Coat a large skillet with cooking spray, add chopped onion and red pepper. Sauté for 5-7 minutes until vegetables have softened. Add garlic and sauté one more minute. Season veggies with salt and pepper, add olive, basil and spinach. Set aside. 
3. In a blender or food processor, add tofu, cheese, nutritional yeast, and soy sauce. Blend or process until mixture is thick and creamy. Add Tofu mixture to skillet with veggie and toss until fluffy and mixed well. 
4. Scoop out 1/8 mixture and add to prepared muffin tin, repeat 8 times. 
5. Bake for 25-30 minutes until slightly browned and form to the touch. 

One frittata contains 134 calories, 10 grams of protein, 3 grams of fiber, and 60 mg of Calcium. For a pizza style twist, add a slice of pepperoni to the top. Serve with marinara dipping sauce. Recipe Credit: http://www.pbs.org/food/recipes/mini-tofu-frittatas/

Remember, there is no substitute to taking vitamins everyday after bariatric surgery. But, by eating a variety of fruits, vegetables, eggs and dairy products, we can increase the quantity and quality of nutrients and phytochemical in our diets. 

Leave a comment, let us know which recipe you try and what you think about it.