Essentials to Good Nutrition After Oral Surgery Los Angeles

Serves 4-5

Ingredients:

2 Tablespoons extra virgin olive oil

1 small onion, finely diced

½ carrot finely diced

2 large basil leaves

1 sprig fresh thyme

3 pounds fresh tomatoes, coarsely chopped

¾ teaspoon sea salt + additional to taste

¼ teaspoon freshly ground black pepper

Grated Parmesan cheese for garnish

Directions:

1. In a medium, heavy bottomed pot, heat 2 Tablespoons olive oil over medium heat. Add the onion, carrot, basil and thyme. Cook, stirring frequently until the vegetables are tender; 10-12 minutes.
2. Stir in the tomatoes, along with ¾ teaspoon salt and ¼ teaspoon pepper. Simmer for 20 minutes to break down the tomatoes and meld the flavors.
3. Remove from the heat and puree the soup in a blender or food processor, then strain through a strainer.  Taste for seasoning.
4. Serve the soup hot or warm, with grated Parmesan cheese as a garnish.

Serves 6

Ingredients:

3 Tablespoons unrefined, cold-pressed extra-virgin olive oil or coconut oil

3 large carrots, peeled and diced

3 celery stalks, diced

1 large onion, diced

3 cloves garlic, minced

1 pound fresh tomatoes, peeled, seeded and chopped or 1 14.5-ounce can, drained

8 cups chicken stock, vegetable stock, or water

2 cups French lentils, picked over and rinsed

2 sprigs fresh thyme

Sea salt and freshly ground black pepper

2 big handfuls spinach, kale or chard (ribs removed), coarsely chopped in large pieces

½ cup brown rice, cooked according to package directions or add with lentils and increase liquid by an additional 1 cup

Directions:

1. Heat oil in a large stock pot over medium heat. Add carrots, celery, onion and garlic and cook, stirring until tender. Stir in tomatoes and cook for a minute. Add stock, lentils, uncooked brown rice, thyme and 2 teaspoons salt.
2. Bring to a boil, reduce heat to a simmer and cook until lentils are tender, about 45 minutes.
3. Pull out the thyme sprigs and discard. Add greens and stir until wilted.
4. Season to taste with salt and pepper.
5. Cool until temperature is warm. Puree in blender or using handheld blender.

Serves 6

Ingredients:

2 Tablespoon olive oil or unrefined coconut oil

1 medium onion, diced

4 cloves garlic, roughly chopped

½ cup old fashioned rolled oats

2 bunches of asparagus (2 pounds), tough ends trimmed, stalks cut into 1-inch pieces

2 cups chicken or vegetable stock, preferably homemade

2 cups water

1 large piece of lemon peel, about 2 inches

2 teaspoons sea salt (more if you use unsalted stock)

Freshly ground black pepper to taste

Directions:

1. In a medium saucepan, heat the olive oil. Add the onion and sauté over medium heat until tender and translucent, about 8 minutes.
2. Add the garlic and cook for 2 more minutes, stirring frequently.
3. Add the remaining ingredients to the pot. Bring soup to a boil and lower to a simmer. Cover pot and cook for 10 -15 minutes until asparagus is very tender.
4. Turn off heat and remove the lemon peel. Or for more lemon flavor, blend the peel or half the peel with the soup.
5. Puree the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.)

Serves 6-8

Ingredients:

1 large head of garlic

Olive oil for drizzling

2 Tablespoons unsalted butter

1 medium onion, chopped

1/3 cup dry white wine

1 large head cauliflower (about 2 ¼ lbs), or 2 small heads, cut into florets

1 large Yukon Gold potato, about 8 ounces, cut into 1-inch pieces

6 cups chicken or vegetable stock

2 teaspoons sea salt

Directions:

1. Preheat the oven to 350 degrees. Slice off the top fifth of the head of unpeeled garlic.

Add a drop of olive oil. Replace the top. Wrap with parchment paper, then

aluminum foil. Roast for 1 hour.

2. In a large pot with medium heat, melt the butter. Add the onion and sauté, covered,

until tender and translucent, about 6 minutes. Stir occasionally. Pour the wine over

the onions and simmer uncovered until the wine has been reduced, about 2-4 minutes.

3. Add the cauliflower, potato, stock and salt. Bring to a boil over high heat and then

lower to a simmer. Cook partially covered until potatoes and cauliflower are tender,

about 20 minutes. Unwrap the garlic and squeeze the soft garlic directly into the pot.

Cook for another 5 minutes.

4. Puree the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.)

Serves 6

Ingredients:

2 Tablespoons unrefined, cold pressed, extra virgin olive oil or coconut oil

2 onions, chopped

3 cloves garlic, finely chopped

1 fresh jalapeno chile, ribs and seeds removed (will remove heat) and finely chopped

2 teaspoons ground cumin

1 teaspoon dried oregano

2 teaspoons sea salt

½ teaspoon freshly ground black pepper

2 Tablespoons Tamari

6 cups chicken stock, vegetable stock or water

2 pounds fresh tomatoes, coarsely chopped or 1 27-ounce box of crushed tomatoes or equivalent in a jar or can

1/3 cup tomato paste

8 6-inch corn tortillas, coarsely chopped

Cubed avocado garnish, if desired

Directions:

• Heat the oil in a heavy stockpot over medium heat.  Add the onions and garlic and sauté for 5 minutes or until tender and translucent.  Add the jalapeno, cumin, oregano, salt, pepper and Tamari, and sauté 1 minute  longer.
• Stir in the stock, tomatoes with juice, and tomato paste.  Bring to a boil.  Lower the heat and simmer, partially covered for 10 minutes, or until the tomatoes are tender.
• Add the tortillas and simmer 10 minutes longer, or until the tortillas are super soft and falling apart.
• Using a handheld immersion blender, blend the soup in the pot until smooth.  Or carefully puree in batches in a blender.

Serves 6-8

Ingredients:

2 Tablespoons unrefined, cold-pressed extra-virgin olive oil + more for drizzling

1 onion, coarsely chopped

1 stalk of celery, coarsely chopped

1 carrot, coarsely chopped

2 garlic cloves, thinly sliced

1 pound of fresh tomatoes, peeled, seeded and coarsely chopped or 1 14.5 ounce can, diced with juice

2 Tablespoons chopped, fresh flat-leaf parsley

Sea salt & freshly ground black pepper

6 cups chicken or vegetable stock, preferably homemade

¾ cup farro or rice

Piece of rind from a wedge of Parmigiano-Reggiano cheese (find at Whole Foods, Ralphs and Pavillions cheese section and other select markets)

4 small zucchini, medium dice, about 4 cups

1 ½ cups cooked white beans (e.g. cannellini, Great Northern), rinsed if canned

2 cups of spinach or swiss chard , coarsely chopped

Garnish with grated Parmesan cheese

Directions:

1. Heat the olive oil over medium-low heat in a large, heavy-bottomed pot, and add the onions, carrot, celery and garlic. Cook until the vegetables have softened, about 10 minutes. Do not allow the vegetables to brown.
2. Add the tomatoes with the juice, parsley and 1⁄2 teaspoon sea salt. Cook for 5 minutes more, until the tomatoes are fragrant.
3. Add the stock and 2 teaspoons of sea salt and bring to a boil. Add the farro and the parmesan rind and bring to a boil again. Lower the heat so that the soup simmers. Cook about 15 minutes.
4. Add the zucchini and cook another 10 to 15 minutes, until the farro or rice is tender.
5. Add the cooked beans and heat through. Add more stock, if desired.
6. Add the chopped spinach or swiss chard and stir until wilted.
7. Puree the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.)

Serves 6

Ingredients:

1 Tablespoon extra virgin olive oil

1 Tablespoon unsalted butter

1 large onion, diced

1 clove garlic, finely chopped

2 pounds sweet potatoes (often labeled yams –red-skinned Garnet or Jewel), peeled and cubed or roasted and peeled

3 cups chicken stock, vegetable stock, or water

1 teaspoon sea salt

¼ tsp nutmeg

2 Tablespoons pure maple syrup

½  13-ounce can coconut milk

Directions:

1. In a large pot, heat the olive oil and butter until melted. Add the onion and garlic and sauté over medium heat until tender and translucent, about 6 minutes.
2. Add the cubed sweet potatoes and toss to coat with the oil, butter and onions. Pour in the chicken stock or water, sea salt and nutmeg. Bring to a boil and lower the heat to a simmer. Cook partially covered until the sweet potatoes are tender, about 20 minutes.
3. Add the maple syrup and coconut milk. Cook until heated through.
4. Puree soup with an immersion blender or in batches in a blender. Taste for seasoning. Serve immediately or allow to sit off the heat to thicken slightly.

Great for clear liquid diet!

Makes about 3 quarts

Ingredients:

3 large onions, cut into large chunks

2 large parsnips, unpeeled, cut into large chunks 2 large carrots, unpeeled, cut into large chunks 3 celery stalks, cut into large chunks

8 ounces white mushrooms, chopped

6 large garlic cloves, crushed

1/2 cup fresh parsley

2 bay leaves

4 quarts water

Directions:

1. Place all the ingredients in a large pot and bring to a boil over high heat. Lower the heat and simmer uncovered for 30-60 minutes.
2. Remove the pot from the heat and strain the stock into a large bowl. Push against the vegetables to extract additional liquid. Discard the vegetables.
3. Store in the refrigerator for up to 5 days, or in the freezer for up to 3 months.

Great for clear liquid diet!

Makes 5 quarts

Ingredients:

1 whole organic free-range chicken or 4 pounds of bony chicken parts, such as backs, necks and wings

6 quarts cold water

1 Tablespoon apple cider vinegar

1 large onion, peeled and halved

2 carrots, peeled

2 celery stalks, cut in half

1/2 cup fresh parsley

2 teaspoons sea salt

Directions:

1. Wash the chicken and remove gizzards from the cavity. Place chicken and/or chicken parts in a large stainless steel stock pot. (Ask you butcher to cut the chicken into pieces if you need to in order to fit in the pot.) Add the cold water and vinegar. This will help draw minerals into the broth. Put the temperature on high and bring to a boil.
2. Immediately turn heat to low and skim with a spoon any foam that rises to the surface. Try not to skim any of the fat or you will lose a bit of flavor. At this point, it is important to keep the stock to a simmer and NOT a boil.
3. After skimming off all the foam, add all the vegetables. Cook uncovered at a gentle simmer for 4 to 5 hours. About 10 minutes before finishing the stock, add the sea salt.
4. Strain the stock into a large glass bowl. Remove the chicken meat from the carcass, if using a whole chicken, and discard the remaining solids. Cool before refrigerating.
5. Ladle into quart-sized containers or whatever size is most useful and refrigerate overnight. The next day, skim off the congealed fat at the top of each container. Refrigerate the stock for up to 5 days or freeze for up to 3 months.

Makes 2 cups

Ingredients:

1/2 cup non-fat milk

1/2 cup greek yogurt, plain, vanilla or honey

3/4 cup ice cubes

1/2 banana (if frozen, leave out some of the ice)

1/2 mango, about 1/2 cup chopped

1 1/2 teaspoons honey

Directions:

Place all ingredients in a blender and blend until smooth, about 2 minutes.

Ingredients:

3/4 cup fresh or frozen strawberries

1 ripe banana (frozen for added smoothie thickness)

1/2 cup milk or milk substitute

1/2 cup ice

Directions:

Place all ingredients in a blender and blend until smooth, about 2 minutes.

2 medium drinks

Ingredients:

1 cup unsweetened almond milk or milk of choice

4 pitted soft plump dates or sweetener of choice to taste, such as raw honey or pure maple syrup

4 cups spinach leaves – has no taste and provides great nutrients

½ ripe avocado, pitted and peeled

2 frozen bananas, cut into chunks

Ice as desired

Directions:

Using a high-powered blender, blend the almond milk and dates together until smooth r just use honey or maple syrup to sweeten instead of dates. Add the remaining ingredients to the blender with the almond milk and blend until smooth. Add ice as desired.

Ingredients:

1 cup unsweetened almond milk

1 small banana

1/3 cup berries. Try having frozen berries on hand.

Protein powder: Try: Tera’s Organic Whey Protein or Sunwarrior vegan powder

Healthy fat: 1/4 avocado, 1 tablespoon coconut butter (Artisana brand found at Whole Foods), 1 tablespoon coconut oil or 2 tsp flax oil

Ice and water (based on desired consistency)

1 cup raw spinach (optional) – has no taste and provides great nutrients

Directions:

Blend all ingredients until smooth. Add ice for desired coldness and thickness.

Tumeric decreases inflammation!

Makes 2 cup

Ingredients:

½ teaspoon ground turmeric

½ teaspoon pure maple syrup

1-inch piece of fresh ginger, peeled and cut into chunks or ¼ teaspoon ground ginger

8 ounces warm unsweetened almond milk

Place turmeric, maple syrup and ginger in a mug. Pour in warmed almond milk. Stir and allow to steep for a minute.

Serves 2-4

Ingredients:

1 cup cold unsweetened almond milk or other milk of your choice

1 ½ cups frozen strawberries or 1 cup blueberries

1 Persian cucumber, unpeeled, or ½ an hothouse cucumber, seeds removed, cut into large chunks

2 teaspoons raw honey or sweetener of choice (optional)

Protein powder (optional)

Directions:

Combine all ingredients in a blender until smooth.

Makes 2 smoothies

Ingredients:

2 ripe bananas, peeled, cut into large chunks and frozen

½ cup milk of your choice

3 Tablespoons creamy almond butter

2 Tablespoons unsweetened cocoa powder

Sweetener:  add your preferred sweetener to taste, such as honey, dates or maple syrup.

1/2 cup – 1 cup ice, depending on desired consistency and coldness

Directions:

Add all ingredients to a blender with the ice on top. Blend until very smooth.

Makes about 3 cups

1 cup raw almonds

3 cups water

Directions:

1. Soak 1 cup raw almonds in bowl with plenty of room temperature water for 6-8 hours.  (Soaking makes the almonds softer and more digestible.)

2. Drain the almonds in a colander and rinse with fresh water. Place the almonds in a blender or Vitamix.  Add 3 cups fresh water and blend until the nuts are pulverized.

3. Strain through a cheesecloth or a nut milk bag into a bowl. Transfer to a glass jar and refrigerate for up to 3 days.

Quality Protein Powder Recommendations:

1. Dairy based: Tera’s Whey organic protein powder. http://www.teraswhey.com
2. Vegan: Sunwarrior protein powder ( http://www.sunwarrior.com) or Epic protein powder by Sprout Living (http://www.sproutliving.com)

Serves 4

Ingredients:

12 ounces spaghetti or fettuccine

2 tablespoons butter

Sea salt

3/4 cup parmesan cheese

Directions:

1. Boil salted water in a large pot.
2. Cook pasta per package directions.
3. Drain pasta.
4. Melt butter onto pasta. Add salt to taste.
5. Plate pasta and top with parmesan cheese

Serves 4

Ingredients:

12 ounces spaghetti or fettuccine

2 tablespoons olive oil, plus extra for garnish

4 cloves garlic, thinly sliced

2 (28-ounce) cans chopped tomatoes

Sea salt

Parmesan cheese, grated for garnish

Directions:

In a large pot heat the olive oil over medium heat.

Add the garlic and cook until fragrant but not browned, 1 to 2 minutes. Add the tomatoes, bring to a simmer, and cook until thickened slightly, about 15 minutes.

Stir in sugar, and season with salt, to taste.

Cook the pasta per package directions. Drain.

Serve sauce over hot pasta with a drizzle of olive oil and cheese.

Serves 6

Ingredients:

2 Tablespoons extra-virgin olive oil

2 cloves garlic, sliced thinly

3 medium zucchini (about 1 pound), ends trimmed and sliced ¼-inch thick by hand or by the slicing disk of the food processor

Sea salt

Freshly ground black pepper

8 large eggs

½ cup grated mozzarella, feta or goat cheese (optional)

Directions:

1. Preheat oven to 375 degrees. In a 10-inch skillet, warm the olive oil. Sauté the scallions until softened. Add the garlic and cook for 1 minute. Add the zucchini slices and a generous pinch of salt and sauté until tender, about 6 minutes.
2. In a large mixing bowl, beat the eggs, 1 teaspoon salt, and a few grinds of black pepper. Stir the cooked zucchini mixture and the corn (and grated cheese if using) into the eggs and combine well. Pour the mixture back into the skillet. If using feta or goat cheese, scatter the pieces across the top of the egg mixture.
3. Transfer skillet to the oven and bake until firm, about 40 minutes.

• Alternatively, bake in a larger skillet for less time for a thinner frittata.
• Or, cook gently over medium-low heat, covered until slightly set on the bottom, 15- 20 minutes. Transfer the skillet to the oven and broil until the top is slightly puffed and golden, about 3-5 minutes. Serve warm or room temperature.

Serves 4

1/3 cup white miso paste, ideally organic

1/4 cup pure maple syrup or honey

1/3 cup miring (sweet rice wine)

1 Tablespoon finely grated fresh peeled ginger

1 Tablespoon toasted unrefined sesame oil

4 pieces (6 ounces each) skinless black cod fillet

Directions:

1. In a bowl or glass pie plate just large enough to hold the fish, whisk together the miso, maple syrup, mirin, ginger and sesame oil. Place the fish in the bowl and spoon the marinade on top of the fish to cover it completely. Cover the bowl with a plate and marinate in the refrigerator for at least 30 minutes or overnight. The longer you can do this, the better the fish will taste.
2. Before cooking the fish, preheat the broiler and position your oven rack about 6 inches from the heat. I place the rack on the level the second from the top.
3. If you don’t have a stainless steel baking sheet, line a baking sheet with unbleached parchment paper.
4. Pull the fish from the bowl and shake off any excess marinade clinging to the fish. Place the fish on the baking sheet and broil until the glaze is dark and shiny and the fish flakes when you press on it, about 6-8 minutes.

Serves 6

Ingredients:

1-2 cloves garlic (2 if small)

½ cup fresh parsley leaves

2 Tablespoons fresh basil leaves

1 Tablespoon fresh mint leaves

½ teaspoon sea salt (you can use an extra pinch if you like salt)

freshly ground black pepper to taste

¼ cup extra-virgin olive oil

zest of 1 lemon

6, 4-6 ounce portions of wild fish, such as halibut, salmon or mahi-mahi, defrosted, if frozen

6, 14-inch squares of unbleached parchment

Directions:

1. Preheat oven to 400 degrees.

2. Place the garlic, herbs, salt and pepper in the bowl of a mini-food processor and process until the herbs are finely chopped.  You can also use a hand held blender and process the ingredients in the blender cup. Add the olive oil and process until well combined.  Add lemon zest and pulse once or twice.

3. Place each piece of fish in the center of a sheet of parchment.  Spread a heaping spoonful of the herb mixture on top of each piece of fish.

4. Bring 2 opposite sides of the parchment together and fold.  Continue to fold all the way down until you reach the fish.  Twist both ends of the parchment so that it looks like a hard candy wrapper.  Place each packet on a baking sheet and bake for 12-15 minutes based on the thickness of the fish.

Serves 6

Ingredients:

12 ounces spinach leaves, washed

3 ½ – 4 cups chicken or vegetable stock

2 Tablespoons unrefined, cold pressed, extra virgin olive oil or unsalted butter

1 medium onion, diced

3 cloves garlic, finely chopped

1 ½ cups Arborio rice, do not rinse

½ cup dry white wine

1 teaspoon fine grain sea salt

zest of 1 lemon

1/3 cup grated Parmesan or Pecorino-Romano cheese

Directions:

1. In a wide saucepan you will use for the risotto, bring 1⁄2 an inch of water to a boil. Add the spinach leaves and cover. Steam for one minute. Stir the spinach and continue to steam until just wilted.
2. Transfer the spinach to a blender and discard the cooking liquid. Puree the spinach and set aside.
3. In a medium saucepan, bring all the stock to a boil and turn off the heat. In the same saucepan that the spinach was cooked in, warm the olive oil over medium heat. Add the onion and sauté gently until tender and translucent, about 3-4 minutes. Add the garlic and sauté for another minute or two.
4. Add the rice to the onions and stir to coat with the oil. Set your timer for 20 minutes. Sauté rice for 2 minutes. Pour the wine into the saucepan and stir occasionally until it has been absorbed.
5. Add the salt, zest, and 1 cup of the warmed stock and bring to a lively simmer. The pot should be simmering with active, not furious bubbles. Once the stock has almost been fully absorbed, add another ladleful or about 1⁄2 cup and stir occasionally.
6. After 20 minutes, taste the rice for doneness.
7. Stir in the cheese and spinach puree. Give the risotto a nice, brisk stir. Turn off the heat and allow to sit for 5 minutes. It should be loose and almost soupy. Serve immediately.

Serves 6

Ingredients:

1 medium-large head of cauliflower, about 2 ¼ pounds, cut into florets (about 5 cups)

1 pound Yukon Gold potatoes, peeled and cut into 1-inch pieces

2 Tablespoons unsalted butter (optional, but makes them taste better)

½ teaspoon of sea salt or to taste

Directions:

1. Place cauliflower, potatoes and a big pinch of sea salt in a large pot and add enough water to come just below the top of the vegetables.
2. Bring to a boil over high heat and then lower to a simmer. Cook until tender, about 15 minutes.
3. Drain cauliflower and potatoes and transfer to the bowl of a food processor fitted with the metal blade. Add butter and salt and process until smooth. Taste for seasoning.

Serves 4

Sweeten to taste with raw honey, maple syrup or stevia according to how ripe your bananas are.  You may not need to add any sweetener at all

Ingredients:

4 ripe bananas, peeled and cut into 1-inch pieces, about 2 ½ cups – frozen

¼ – ½ cup unsweetened almond milk or milk of choice (smaller quantity with Vitamix)

½ teaspoon vanilla extract

2-3 teaspoons raw honey or maple syrup

Directions:

1. Arrange the banana pieces on a baking sheet or a plate and freeze until frozen. Place individual bowls for the ice cream in the freezer.
2. When the bananas are frozen, place in the bowl of a food processor or Vitamix or other high-powered blender. Add almond milk, vanilla and sweetener to taste. Process until smooth and creamy. The food processor may need a little more liquid and a few more seconds to achieve the desired consistency, which is like soft serve ice cream.
3. Transfer the ice cream to the frozen bowls and serve immediately or store the ice cream in the freezer for another time. Allow it to sit on the countertop to soften up for a few minutes before eating.