Healthy Suggestions

Spring 2011
Volume One / Number Eight

Healthy Suggestions
Recipes adapted from Eating Well After Weight Loss Surgery by Patt Levine and Michele Bontempo-Saray

Greek Lamb Burgers with Yogurt-Mint Sauce

Just in time for spring, this is a delicious, fresh-tasting way to serve eggs. Using the microwave for the vegetables makes it quick and easy!

¾ cup scallions
1 lb lean ground lamb
1 teaspoon cumin
1 teaspoon coriander
Salt and pepper to taste
Olive oil cooking spray
Yogurt-Mint Sauce:
½ teaspoon lemon zest
½ cup mint leaves
1 small garlic clove, quartered
¾ cup plain, fat-free yogurt
1 teaspoon cumin
1 tablespoon fresh lemon juice
2 teaspoons concentrated chicken brothe

1. In a mini-processor or chopper, chop scallions.

2. Mix scallions, lamb, and seasonings in bowl until blended, and form into 4 burgers.

3. Spray medium nonstick skillet with cooking spray and add burgers. Cook for approximately 3 minutes on each side on medium heat.

4. Mix lemon zest , mint, and garlic in food processor.

5. In a medium-size bowl, mix yogurt, cumin, lemon juice, and concentrated chicken broth. Add ground mint mixture and mix well.

6. Remove burgers from the skillet, drain. Pour sauce over burgers and serve.

Makes 4 servings

Lamb Burger: 330 calories, 20 g protein, 26 g fat
Yogurt sauce: 15 calories, 1 g protein, 0 g fat

Banish post-holiday sugar cravings!

Have you found that overindulgence over the holidays has led you down the path of no return? You are not alone. Increased carbohydrate intake over the past few months could be causing you to crave sugary foods more intensely now. Consider the following tips to help you get back on track in 2011:

1. Out of sight, out of mind. Get rid of all the leftover holiday cookies, chocolates, etc. With the cold weather and snow, getting stuck inside your home with these temptations is a setup for failure.

2. Be sure to consume adequate fiber and protein at meals to help modulate blood sugar and keep you feeling full longer. See our featured recipe for ideas.

3. Be prepared and plan ahead. Going too long without eating will cause your blood sugar to drop and leave you reaching for the carbs. If you know your next meal is hours away, bring a snack containing protein and fiber.

4. Slow and steady. Don’t be tempted to experiment with fasts and cleanses. They often contain too few calories, and not eating enough can lead to cravings as well. Stick to wholesome meals and the extra pounds will come off. You’ll feel better too!

5. Get enough rest and stay hydrated. You will have more energy to get through the day without the afternoon urge to visit the vending machine!