If You Can’t Stand the Heat, Get INTO The Kitchen: Healthy Recipes Perfect for Summer

If You Can’t Stand the Heat, Get INTO The Kitchen: Healthy Recipes Perfect for SummerDiet and exercise are an invaluable aspect of any type of weight-loss related procedures. In order to attain the best results, Dr. Whiteman often has patients follow a diet plan both before and after their respective surgical procedure. We’ve put together a list outlining several ideas for easy summer recipes, in addition to the other information on the health and wellness portion of our blog, that can help you improve your look (whether you’re having cosmetic surgery or not.)

Easy Summer Eat’s

Summer is all about cool, fresh, and light ingredients. Beautiful produce is available in any local grocery store that is both healthy and delicious; you just have to know what to look for! For vegetables, it’s all about the color. Vegetables that are deep and vibrant in color are often rich in beta-carotene and other important nutrients.  Peppers, tomatoes, spinach, beets, carrots, and broccoli are all good examples of vitamin rich, healthy vegetables. As far as fruits are concerned, peaches, nectarines, and plums are good snack ideas because of their high water content.   They will fill you up without giving you the unwanted calories that many fat-laden snack foods contain.

Here are some ideas of healthy summer recipes:

Grilled Pepper Salad

4 bell peppers, (mixed colors), halved, seeded and stemmed

1/4 cup halved and pitted oil-cured black olives

1/4 cup rinsed and chopped oil-packed sun-dried tomatoes

1 tbs extra-virgin olive oil

1 tbs balsamic vinegar

1/8 tsp salt

Grill peppers on medium-high, intermittently turning until soft and charred in spots (usually 5 minutes per side.) When cool enough to handle, chop the peppers and gently mix with olives, tomatoes, oil, vinegar, and salt in a large bowl.

Braised Green Beans & Summer Vegetables

1 small onion, halved and sliced

1 tb finely chopped fresh oregano (or 1 tsp dried)

1 lb. green beans, trimmed

1 medium summer squash (or zucchini) halved and cut into 1-inch pieces

1 cup halved cherry (or grape) tomatoes

1 tb extra-virgin olive oil

1/2 cup white wine (or reduced-sodium chicken broth)

1/4 tsp salt

1/4 tsp freshly ground pepper

1/4 cup finely shredded Parmesan cheese

Heat oil in a large skillet over medium heat. Add onion and oregano and cook, stirring, until softened and beginning to brown (about 2 minutes. Add wine (or broth) and bring to a boil. Add green beans, reduce heat to a simmer, cover and cook for 10 minutes, stirring once or twice. Add summer squash (or zucchini) and tomatoes and continue cooking until the vegetables are tender, 8 to 10 minutes more.  Season beans with salt and pepper. Sprinkle with parmesan and serve.

Read Dr. Whiteman’s blog for the latest plastic surgery news and health and wellness tips.  Should you wish to learn more about the procedures Dr. Whiteman offers or to schedule a consultation contact his office or visit his website.

Diet, Exercise, and a Healthy Lifestyle are Vital to Any Cosmetic Surgery Procedure Dr. David Whiteman Launches Health & Wellness Section to Southern Plastic Surgery Website

In every consultation, Dr. Whiteman tells his patients that he will do his part in enhancing their appearance with a cosmetic surgery procedure, but is careful to remind his patients that it is of utmost importance that they do their part to maintain the results. For ALL patients, that means maintaining a healthy lifestyle. Especially for liposuction, tummy tuck, and breast reduction patients, keeping up with regular diet and exercise is the only way to maintain their results. But even cosmetic surgeries of the face, patients must maintain their health – such as quitting smoking – in order to facilitate healing.

Because plastic surgery and healthy lifestyles go hand-in-hand, Dr. Whiteman decided to launch a health and wellness section to southernplasticsurgery.com. The health and wellness section will provide patients with diet and exercise tips including: Common Diet Mistakes, Tips for Diet Success, Hidden Calories in Foods, Healthy Snacks, and a feature on how to correctly read food labels.

The health and wellness section will also contain a section of healthy, delicious, and low calorie recipes. All of the recipes have been personally made and approved by members of the Southern Plastic Surgery staff.

Dr. Whiteman hopes that, with the help of the health and wellness section of his website, that all his patients will make strides towards healthy, fit lifestyles to keep them looking and feeling their best!

Healthy Recipes

Just because you are on a diet, does not mean that the food you eat should taste like diet food! Below are some healthy, low calorie, and (most importantly) delicious recipes. By incorporating these recipes, and recipes like these, into your diet, you will be well on your way to improving your overall health and achieving your ideal weight.

Butternut Squash Soup with Toasted Walnuts

8 cups (1-inch) cubed peeled butternut squash (about 2 1/4 pounds)
Cooking spray
¾ tsp salt, divided
½ tsp freshly ground pepper, divided
4 cups warm skim milk, divided
1 (14 oz) can fat-free, less-sodium chicken broth, divided
¼ cup chopped walnuts, toasted

Preheat oven to 400 degrees.
Spray foil-lined baking sheet with cooking spray, place squash on sheet and sprinkle with salt and pepper, spray with cooking spray and toss. Bake for 45 minutes or until tender.
Place half of squash, ½ of milk and ½ of broth in a blender, process until smooth. Pour pureed mixture into a large saucepan. Repeat procedure with remaining squash, milk and broth.
Cook over medium heat 5 minutes or until thoroughly heated (do not bring to a boil).
Ladle 1 cup soup into each of 6 bowls; Sprinkle each serving with 1 ½ tsp nuts. Yield: 8 servings.

Nutrient Info
Calories: 150.9 kcal. Fat: 2.9g Protein: 6.9g Carb: 28g Fiber: 3g Chol: 2.5 Sodium: 305.9mg Ca: 240mg

Tarragon Chicken Salad (serves 4)

1 cup plain, nonfat yogurt
1 green apple, chopped
1 tsp lemon juice
2 ribs celery, diced
½ cup chopped walnuts, toasted
½ red onion, chopped
¼ cup dried cranberries
2 cups cooked chicken breast, diced
2 tbsp chopped fresh tarragon
Salt and pepper, to your taste

To slow down the browning of the apple, squeeze lemon juice over the chopped apple. Combine apple with chopped celery, walnuts, chopped red onion, currants or raisins or dried cranberries, chicken and yogurt. When salad is well coated in yogurt, mix in tarragon leaves and season the salad with salt and pepper. Stir salad to combine flavors and then taste to adjust seasonings.
You can also place salad on baguettes cut in half and split sideways.

Kcals: 298 fat: 7.8g CHO: 21.3g Sodium: 93.3mg Protein: 23.6g

Light and Fit Yogurt and Peanut Butter Dip

6oz vanilla light yogurt
1 heaping tbsp peanut butter

Mix yogurt and peanut butter in a blender or food processor.
Serve with a sliced apple or other fruit of your choice.

Grilled Fruit Salad

¼ cup sugar or sugar substitute
¼ cup passion fruit juice
½ lemon juice
2 pinches mint leaves (fresh)
Blueberries (2 containers)
Strawberries (about 2 cups)
Bananas (3 bananas cut into 2-3 pieces)

Pour passion fruit into a large bowl. Add mint leaves and blueberries and set to the side.

Toss bananas and strawberries with ¼ cup sugar then place on the grill for a couple minutes until sugar creates golden crust and you can see grill marks. GENTLY take off the grill.

Mix blueberry and grilled fruit mixture and serve warm.

Blueberry Streusel Coffee Cake

1/4 Cup Smart balance
1/4 cup Splenda
1/2 cup sugar
1/4 cup egg beaters
2 cups all-purpose flour
1/2 teaspoon salt
2 teaspoons baking powder
1/2 cup skim milk
2 cups blueberries, fresh or frozen

1/2 cup packed dark brown sugar
3 tablespoons all-purpose flour
2 teaspoons ground cinnamon
3 tablespoons smart balance
1/2 cup chopped pecans

Cream together smart balance, sugar, Splenda, and egg. Add flour, salt, baking powder and milk, stirring until well blended. Carefully fold in berries. Spoon into greased 10 inch spring form pan. In separate bowl, mix together topping ingredients of brown sugar, flour, cinnamon, smart balance, and chopped pecans, using a pastry cutter or fork to blend. Sprinkle topping mixture over batter. Bake at 350 degrees for about 60 minutes until a wooden pick inserted in the center comes out clean.

Can use glass 9 x 12 pan and bake at 375 for 35 minutes.
Can freeze after baking.
It is better to use frozen blueberries because they don’t bruise/break apart as easily.