Summer Shrimp Salad with Watermelon Champagne Vinaigrette

 

Ok so let me set the scene of this meal for you.

It’s Wednesday – Hump Day – mid-summer. It’s warm, but not offensively so. There’s a slight breeze that feels really nice against your skin and it’s evening so there’s just enough shade for you to think to yourself, “It would be nice to have dinner outside tonight.”

And maybe you have a spouse or significant other arriving home soon. Or, if not, maybe you have a good friend who doesn’t live that far away and you invite them over. Because this evening feels like the kind of evening for good conversations and relaxation. After all, you’ve only got half the work week to go and you feel kinda good.

Thinking about what you want to prepare, you don’t want anything fussy. It should take maybe 30 minutes to prep. You don’t want anything too heavy – it’s just a tad too warm for that. You want something fresh, light and good. But since this evening feels so breezy you also want something that feels a little fancy. Because…well…you deserve it!

This is the meal you make for that occasion. Ladies. This is a meal to put on a maxi dress to eat!

A word about the dressing. It totally makes the salad. So I tried to limit the amount of fat in other places in the recipe so you could spend it on the dressing. I can't even describe how good it is. And with the watermelon...swoon! It feels fancy because it is fancy - but not fussy!

Nik’s Summer Shrimp Salad with Watermelon Champagne Vinaigrette
(The above picture is either one non-op portion, two post-op portions, or a combination thereof)

Ingredients:

For the salad

• 10-12 cooked/shelled shrimp in the size of your choosing (I used medium, 24-30 ct.)
• Garlic powder
• Salt and Pepper
• 4 c. salad mix (I used spring mix…just make sure to use something hearty)
• About 10 chunks/balls of seedless watermelon (I bought a small personal sized one and made the balls with a teaspoon measure)
• 2 tbsp. crumbled goat cheese (garlic/herb flavor works well here)
• 2 tbsp. pepitas (roasted and shelled pumpkin seeds – I used unsalted)

For the dressing (makes enough to toss into about 4 servings of salad so don’t freak out!)

• 3 tbsp. Champagne vinegar (it’s available in most grocery stores)
• 2 tbsp. extra-virgin olive oil
• 1 heaping tsp. honey Dijon mustard (or the same amount of regular Dijon mustard with ¼ packet no-calorie sweetener, if you want to skip the honey)
• 2-3 tbsp. juice from the watermelon (of which there should be plenty)
• ½ tsp. minced garlic
• ¼ tsp. black pepper

Directions:

Spray a small skillet generously with non-stick cooking spray and set it over medium heat, allowing it to get hot.

If your shrimp are frozen, run them under some cold water in a colander. If not, then season them with garlic powder, salt and pepper.

Place them in the hot pan and cook about 2-3 minutes, turning once. Set aside and allow them to cool.

Place salad greens in a mixing bowl with watermelon, goat cheese and pepitas. Add half of your dressing and toss salad with tongs.

Distribute evenly between two plates. Top with shrimp and serve.

To Make the Dressing: In a bowl, whisk together vinegar, oil, watermelon juice, garlic and pepper. Refrigerate at least one hour before straining through a sieve into a bowl or dressing bottle.

Outtake Photos

Not sure you've ever wondered, but I generally photograph on my front porch (I live in a row house which means my house is attached to other houses on either side). My neighbors think I am very strange!

I was trying to play with the mood on this one, but I think I just ended up making it look like it's about to rain on my salad. Hmph. The struggle continues...

This was almost the cover photo for this recipe but I wanted you guys to see the whole salad. Oh, fun fact: that super cute "napkin" is actually an apron I got as a souvernir from Haiti. I liked the pattern and I don't have many cloth napkins so I figured I'd just MacGuyver it!

Protein Orange Creamsicles (featuring Premier Protein)

They call this weekend the "unofficial" start of summer.

Damn that. I'm calling it. It's summer!

I mean after the winter we had? We deserve it. (Unless of course you don't like summer in which case...sorry...I love it so forgive my obnoxiousness over the next few months.)

Raise your hand if the highlight of your summer day as a kid was hearing the jingle of the ice cream truck? (Raises hand) Oh what a joyous sound that was! The first faint sounds were my signal to beg my mother (in the most annoying voice possible) for a few coins so that I could partake in my all-time favorite summer treat: Orange Creamsicles.

Today, I still eat Orange Creamsicles but - sorry, ice cream man! - I make them myself. Using the basic frozen treat instructions from my book, The Bariatric Foodie Guide to Perfect Protein Shakes, here's how I make this delicious summer treat!

Nik's Orange Creamsicle Protein Pops

Ingredients:

• 1 carton Premier Protein Vanilla ready-to-drink shake (11 oz.)
• 1-2 sugar-free orange flavored drink sticks (depending on the intensity of orange flavor you like. I use two.)
• A generous squirt of lemon juice

Directions:

So let's not talk about how I got this Nutri-Ninja like a year ago and I am just starting to use it regularly. 

Combine everything in a blender for two minutes, then pour into popsicle molds.

NOTE: The ones I used, I got at Family Dollar...for a dollar! For these I had to add about three additional tablespoons of milk (I use almond) to fill all 8 slots.

Freeze well. To remove, run frozen pop mold under cool (not cold, not hot, not warm but cool) water for a few seconds and try to coax it out. Repeat until pops dislodge from the mold.

TIP: For an extra protein boost you can add more protein powder before blending the first time (I'd recommend no more than one additional serving of protein powder that has at least 25g protein in it). Stick with vanilla. And DO use the lemon juice. Lemon juice brings out the fruitiness of fruit flavors. The pop will taste a bit flat without it. 

Outtake pics!

My attempt at creating a summer scene. I will concede there may have been a bit too much going on here.

I handle my popsicles with the utmost care.

Yeah...being a food blogger is a tough job some days. But somebody's gotta do it!

And remember this recipe is just one of dozens included in The Bariatric Foodie Guide to Perfect Protein Shakes. The book not only gives you great shake ideas, but instructions on how to make your shakes into crave-worthy treats like this. Check it out on Amazon! 

Your BF 4th of July Menu Haz Arrived!

Ahhh...the fourth of July. The fireworks. The pageantry. The barbecues.

Fear not, my faithful foodies! I'm hear to help! Is your family hosting the BBQ this year? If so, great! I have menu options galore. If not, you might want to give my "surviving the family barbecue" survival guide a read just to ensure you don't take away someone's life, liberty or pursuit of happiness.

Here's just a few of the lovely, crave-worthy treats that exist right here on this lovely blog for your barbecuing pleasure.

Meats:

Chicken skewers - You don't have to go Thai with it but be sure to use the marinating technique. It works!

Flatten them out a bit and my magic meatballs become protein-packed sliders!

What would a barbecue be without a hot dog? Here are my favorite post-op picks.

Sides

I would be lying if I told you they will mistake this for potato salad. BUT...it is very tasty! Customize any way you want: Add crumbled bacon and ranch dressing mix or some curry powder, raisins and a little cayenne for a kick. There are so many options it's CRAZY!

I am a late convert to cole slaw. But now I love the stuff. If you want to make a variation, you can easily make an Asian slaw with brocolli slaw mix by omitting the creamy stuff and using a light Asian Sesame dressing (watch the sugar amounts on some varieties).

Speaking of brocolli, this brocolli salad will have your fam clamoring for the veggies!

Lastly, I kid you not...I have a friend who comes to functions where I am in hopes of me bringing my Mexican Dip. It's that addictive. Try it!

Dessert

I don't know about you but dessert seems to be a separate meal from dinner for me. No matter. I get it in when I can fit it in. In the summertime I turn off the oven and turn on my blender to make yummy protein frozen pies like my peanut butter, cookies 'n cream  and rocky road pies. If you're a fruity kind of person, try my no-bake protein key lime pie.

Or you could go for a low-carb funnel cake, although that's best achieved if you are hosting the barbecue.

So there you have it folks. Some solid, WLS-friendly suggestions for your next barbecue. Be careful of your nutrient combinations though peeps...else you'll have firework sounds that have NOTHING to do with independence ;)

Peach-Mango (protein) Frozen Pops

First, a bit of business. Yesterday in the haze of excitement, I forgot to mention to you what I plan to do should I win the Magic Bullet Kitchen Magician contest. I think it’s important to know what you’re supporting (and I hope you DO support me on this!).

I’ve been this close to finishing my protein shake recipe book for a long time. Up to now it’s been a collection of recipes. I changed it so that it is a tool that WLS patients can use to really guide their protein drink experiences. It pulls together all the methods for making a protein treat (whether hot, cold or frozen), how to “troubleshoot your shake”…and oh yeah, it’s got even MORE recipes than you can shake a stick at!

Either way, this book will come out this summer. If I win this contest, obviously it’d be a lot easier. I still need to get a cover designed and pay for printing. I’m getting there but I’d love to be finished so that folks can start using it. After all, there’s no excuse for drinking nasty protein shakes!

S’anyway, that’s my song and dance. Here’s the video I made to submit for the contest (and the most candid you will EVER see me. No cutesy poses. No diva-prancing. Just me...and the blender peeps!)

If you like the video and want to support me, click here to vote for it. I think you can vote more than once. I’m not sure.

Last time I looked, the top vote getter has over 1,000 votes, so I have a long way to go. As usual, I am the underdog. But that’s ok by me. It makes victory all the more sweet.

Thanks in advance for your help. Now here's the "amped up" recipe:

Nik's Peach Mango Protein Frozen Pops

Ingredients

6 oz. unflavored Greek yogurt (I used non-fat)
1 c. really ripe mango, diced
1 c. really ripe peach, diced (I used fresh for both)
2 scoops vanilla or unflavored protein powder
1/2 stick sugar-free orange drink mix
1/2 tsp ground ginger
2 oz. water
no-calorie sweetener, to taste

Directions:

Combine all ingredients in a blender and mix well.

Pour into popsicle molds and freeze until solid.

WARNING: If you can't handle high volumes of fruit, this is not the pop for you. But fear not! I am building a repertoire of alternatives and there's more to come!

Thai Shrimp Salad

Are you gearing up for that family BBQ yet? If you’re early out (or if eating around non-ops works your nerves), be sure to check out my survival guide to summer BBQ’s to help you deal.

In the meantime, let’s move forward with recipes you might pass. This one is for folks who have families that like (or are receptive to) international cuisine or those who have “adventurous palettes.”

It’s a spin-off of a submission by my friend Dee who remade a similar chicken salad of mine. So in this one post you are actually getting THREE choices on two different variations of this recipe. Aren’t choices grand???

Nik’s Thai Shrimp Salad

Ingredients

1 lb. of steamed shrimp, peeled and deveined
1 small onion, finely diced
½ cucumber, finely diced (you can peel if you want, I did not)
1 c. matchstick carrots
½ c. unflavored Greek yogurt
1 heaping tbsp low-fat mayo
2 tbsp PB2 (powdered peanut) OR 1 tbsp creamy peanut butter
1 packet of no-calorie sweetener
½ tsp. ground ginger
½ tsp minced garlic
¼ tsp cayenne pepper or red pepper flakes
1 tsp lime juice (I used the squeezy kind that you get in the produce section)
Salt & Pepper, to taste

Optional: (and not recommended for new post-ops), 1 stalk of celery, finely diced.

Directions:

Combine first four ingredients, plus celery if you are using, in a bowl.

In a separate bowl mix together the yogurt, mayo and powdered peanut. If you using peanut butter, nuke it about 15 seconds to soften it up.

Once that’s well mixed, add your spices and mix again. Taste. The peanut taste should come through and it should be tangy (from the yogurt and lime juice) and just ever so slightly sweet and spicy. If it is all those things, you are good to go.

Heap dressing on top of the shrimp mixture and mix it thoroughly.

Refrigerate until ready to eat!

This stuff is sooooooo GOOD! I put the recipe for a small batch of it (just in case you’d like to make it for yourself). It’s easy to double it and I would suggest you do because it’s not going to last long on the picnic table! I’d serve it with Bibb or Iceberg whole lettuce leaves to make a lettuce wrap. That’s always fun.

Your Best Hot Dog Options After WLS

Barbecue season is coming. Now aside from the mental preparation of surviving a family barbecue, I thought it might be nice for us to…contemplate our options with regards to traditional grilling choices.

First up…the hot dog. I looooooove a good hot dog. Especially that one that the cook left on the grill too long so it looks like a fourth degree burn victim? Yep, that’s my dawg!

Did you know you CAN have a hot dog after weight-loss surgery? Honestly, you can. You can even have a chili dog.

These days I go for a regular dog (or polish sausage) and split it with one of the divas (regular hot dogs = animal fat = my pouch doesn’t like more than a few bites). But if you want to watch the content of your dogs, you also have options. Here are a few of my favorites.

Nik’s “Best in Class” Dog Competition

Best beef frank: Hebrew National 97% Fat Free hot dog

That's not how much they cost at my local grocery store, by the way. This is not my image. I am sort of afraid to lurk the grocery store with a camera. To me that says I've taken this whole thing a bit too far...

I liked this dog a lot. The only thing is it is about as skinny as I WANT to be. I like a plump dog. Flavor-wise, this grills up nicely and SMELLS like a hot dog. To me, the pleasure of a hot dog is about 75% in the smell of it. There is just nothing like it. For my non-American readers…if you don’t grill hot dogs you can’t get this one. But trust me…it is heavenly. At any rate, it is 40 calories a dog, 6g protein. Not bad for a hot dog. Not bat atall...

Best "Junk in the Trunk" Beef Dog: Ball Park Fat-Free Franks



Normally I am diametrically opposed to fat free hot dogs. It just seems wrong. Like fat free peanut butter. But these are actually good. These I actually tried specifically FOR this post because I wanted to give an option that wasn't a skinny dog (it's the dog in yesterday's chili dog post). I was pleasantly surprised. The flavor is nice, the skin crusts up nicely when I "put the burn on it" and under all the stuff I put on hot dogs, it held its own. Nice job, Ballpark! At any rate, it is 50 calories, 6g of protein.

Best non-beef frank: Jennie-O Turkey Franks

I got a pack of these at Save-A-Lot and, having gotten them from that particular store, didn’t have very high hopes. (Sorry…I’m on team Aldi!) But I was pleasantly surprised. Jenny-O managed to come up with a pretty good dog on the overall. This, to me, is a good dog to top with stuff. It doesn’t have that strong of a smoky aroma or flavor that you’d get with a beef or pork dog but the seasoning is nice and at 70 calories, you can put other stuff ON it and still come out with a meal of reasonable calories. My suggestion? Some kickin’ hot dog chili and a sprinkle of cheese. I skip the bun but if you feel like you can handle it, I suggest Arnold flat hot-dog buns. It gives you the bun experience without all the extra stuff in the middle.

Best vegetarian dog: Smart Dogs

How in the WORLD does a soy dog manage to beat out a meat one in protein AND calories? I know not, but Smart dogs does it. 45 calories and 8 grams of protein (and it’s fat free)! I’ve had these once and wasn’t told it was a soy dog. I couldn’t really tell (this, arguably, could be because me eating a hot dog is really like me eating toppings with a SIDE of hot dog). It even sort of smells like a hot dog. Mind you, it isn’t the oily, smoky, savory-ness that is a traditional hot dog, but I liked it very much. And my pouch did not hurt from eating a whole one. As with the Jenny-O hot dog…you can pile stuff on this one and be ok calories wise.

Chili Dogs (WLS Style)

I'm not playing with your emotions. Tomorrow I am going to go over my picks for the best nutritional value for hot dogs but first we have to discuss something important. Chili. Hot dog chili. As in...to make...a chili dog.



I know, I know what you're thinking. "Chili dogs, Nik??? Frickin' chili dogs???"

No, I promise I am NOT playing with your emotions. There IS a way for you, too, to enjoy chili dogs. (But not the way I have shown above...sorry...)

My thoughts on hot dog chili are simple. It's not a horribly objectionable thing to eat hot dog chili from a can, if that's what you like. There are some good varieties out there. I came up with this one on a day when I THOUGHT I had some in the cupboard and found that I did not (don't you hate it when that happens?). Now, I make it because I like it better than any canned I've tried. And it takes like 15 minutes to make. Here's how I do it.

Nik's WLS-friendly Hot Dog Chili

Ingredients

1 lb. lean ground meat (I used turkey, you use whatever your heart desires)
2 lean turkey Italian sausage links, casings removed (Hot or Sweet. Doesn't matter but I really must insist on the turkey to cut down on saturated fat which is, and always will be, be bad for your heart)
2 tbsp tomato paste
1/2 c. water
2 tbsp chili powder
1 can of tomatoes (I used tomatoes & chiles)
Salt and Pepper, to taste

Directions



Brown up your turkey and sausage in a pan, breaking it into very fine bits (no big chunks).

Once cooked, drain of any excess fat (there won't be much) and drop in tomato paste. Mix thoroughly before adding water, then chili powder.



Drain tomatoes and chiles (or tomatoes if you're just using them) and add to your pan. Bring the whole thing to a boil (this will happen quickly as you don't have much water in your pan) then reduce to a simmer and simmer about 5 minutes.

Turn off heat. If there is excess liquid, it will thicken upon standing.

Now the above dog belonged to one of the divas. It is sandwiched in a 100% whole wheat hot dog bun and sprinkled with some cheese. I served it alongside a garden salad with some light ranch dressing and they were happy.

But me and buns? A different story. But check me out:



YES! I made a chili dog ramekin!!!



Basically I cut my hot dog into pieces (for newbies you might use half a dog and dice it instead of slicing it), put those pieces into my ramekin, covered it with chili, covered that with some cheese and let it melt then covered the whole thing in diced onions. NOM!



So like I said...you too can have a chili dog at the Memorial Day barbecue.

Tomorrow we discuss what dogs are worthy of your premium pouch space. No...seriously we will. I know I've been flaky about posting lately but I already scheduled the dang post. It's coming!