Eating Well While You Heal

Ingredients

• 1 cup plain full-fat Greek yogurt
• 1 small ripe banana
• 1/2 cup whole milk (or oat milk)
• 1 tsp pure vanilla extract
• 1 tsp honey or maple syrup

Method

1. Add everything to a blender.
2. Blend on high for 45 seconds until completely smooth.
3. Pour into a wide-mouth cup. Sip slowly. No straw.

Ingredients

• 1 large English cucumber, peeled and seeded
• 1 ripe avocado
• 1/2 cup plain Greek yogurt
• 1/2 cup cold vegetable broth or water
• 1 tbsp fresh dill (or 1 tsp dried)
• 1 tbsp olive oil
• Pinch of salt
• Squeeze of lemon (optional, skip if surgical site is sensitive)

Method

1. Roughly chop cucumber and avocado.
2. Add all ingredients to a blender. Blend 60 seconds until silky.
3. Chill 20 min in the fridge before serving. Garnish with a drizzle of olive oil.

Ingredients

• 1 cup frozen ripe mango chunks (or fresh)
• 1/2 cup plain Greek yogurt
• 1/2 cup full-fat coconut milk
• 1 tsp honey
• Tiny pinch of ground cardamom (optional)

Method

1. Blend everything until creamy and smooth, 45 seconds.
2. If too thick, add 2 tbsp cold milk. Pour into a chilled glass.

Ingredients

• 1 ripe Bartlett or Anjou pear, peeled, cored, halved
• 1 tsp honey
• 1/4 tsp cinnamon
• 3/4 cup small-curd cottage cheese
• 2 tbsp whole milk

Method

1. Heat oven to 375°F. Place pear halves cut-side up on a baking sheet. Drizzle with honey, sprinkle cinnamon.
2. Roast 12 to 15 min until completely fork-tender. Cool until just lukewarm.
3. Blend cottage cheese with milk for 20 seconds until creamy smooth (eliminates curd texture entirely).
4. Mash the roasted pear into the cottage cheese with a fork.

Ingredients

• 1/2 cup cold-brew coffee
• 1 cup whole milk (or oat milk)
• 1 small frozen banana
• 1 scoop unflavored collagen peptides
• 1 tsp vanilla extract
• 1 tsp honey or maple syrup
• 4 ice cubes

Method

1. Blend everything on high until smooth, 30 seconds.
2. Pour into a tall glass. Sip slowly. No straw.

Ingredients

• 1.5 lb boneless skinless chicken thighs
• 2 large sweet potatoes, peeled and cubed
• 1 small onion, finely diced
• 3 cups low-sodium chicken broth
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tbsp olive oil
• Salt to taste

Method

1. Add everything to a slow cooker. Cook on low for 4 hours (or high for 2.5 hours).
2. Once chicken pulls apart with a fork, shred it directly in the pot.
3. Mash the sweet potato into the broth with the back of a wooden spoon to thicken.
4. Serve warm in a bowl. Should be eatable with just a spoon, no knife needed.

Ingredients

• 2 (5 oz) skin-on salmon fillets
• 2 cups water
• 1 lemon, sliced (optional)
• 1 bay leaf
• 4 medium Yukon Gold potatoes
• 1/4 cup whole milk
• 2 tbsp salted butter
• 1 tbsp fresh dill, finely chopped
• Salt

Method

1. Peel and cube potatoes. Boil in salted water until knife-tender, 15 min.
2. While potatoes cook: bring 2 cups water, lemon, and bay leaf to a low simmer. Add salmon. Cover, turn off heat, poach 8 min until just opaque.
3. Drain potatoes. Mash with milk and butter until silky smooth.
4. Lift salmon out, peel off skin, flake into large soft pieces with a fork. Discard any bones.
5. Spoon potato into a bowl, top with salmon, scatter dill.

Ingredients

• 1 (28 oz) can whole San Marzano tomatoes
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 2 cups low-sodium vegetable broth
• 1/2 cup heavy cream
• 3/4 cup whole-milk ricotta
• 1 tsp dried basil
• 1 tsp sugar (balances acid)
• Salt

Method

1. Saute onion and garlic in olive oil in a pot, 5 min. Don't brown.
2. Add tomatoes (crush with your hands), broth, basil, sugar, salt. Simmer 15 min.
3. Blend with an immersion blender until completely silky. Pass through a fine mesh sieve for extra-smooth texture.
4. Stir in heavy cream. Warm through (don't boil).
5. Ladle into bowls. Top each with a generous spoonful of ricotta. It melts in as you eat.

Ingredients

• 4 cups low-sodium chicken or vegetable broth
• 1 inch piece fresh ginger, sliced
• 1 tbsp soy sauce or tamari (use less if sensitive)
• 1 tsp sesame oil
• 3 large eggs, well beaten
• 1 block (14 oz) silken tofu, cut into 1/2 inch cubes
• 2 tsp cornstarch mixed with 2 tbsp cold water
• 2 scallions, soft white parts only, finely sliced

Method

1. Bring broth, ginger, soy sauce, sesame oil to a simmer. Discard ginger.
2. Stir in cornstarch slurry to thicken slightly, 1 min.
3. Reduce heat to low. Slowly stream beaten eggs into the pot while stirring in one direction. They'll form silky ribbons.
4. Gently add tofu cubes, simmer 2 min to warm through.
5. Ladle into bowls, top with scallions (soft parts only).

Ingredients

• 1 cup arborio rice
• 4 cups warm low-sodium chicken broth
• 1 small butternut squash, peeled, cubed, roasted at 400°F for 25 min until soft
• 1 small onion, finely diced
• 1/4 cup dry white wine (or skip, sub broth)
• 1 cup cooked chicken, shredded fine (use the Phase 2 chicken from Recipe 6)
• 1/4 cup grated Parmesan
• 2 tbsp butter
• 2 tbsp olive oil
• Salt

Method

1. Saute onion in olive oil until soft, 5 min.
2. Add rice, stir 1 min to coat. Add wine, stir until absorbed.
3. Add warm broth 1/2 cup at a time, stirring until each addition is absorbed before adding more. Takes 18 to 22 min total.
4. Mash roasted squash with a fork. Stir into risotto in the last 2 min along with shredded chicken.
5. Off heat, stir in butter and Parmesan. Let rest 2 min, then serve.

Ingredients

• 2 lb beef chuck roast, trimmed, cut into 2 inch chunks
• 1 (28 oz) can crushed tomatoes
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 1 cup beef broth
• 1/2 cup red wine (or sub broth)
• 1 tsp dried oregano
• 1 tsp dried basil
• 2 tbsp olive oil
• Salt and pepper
• 1 cup fine polenta
• 4 cups water
• 1/2 cup whole milk
• 1/4 cup grated Parmesan
• 2 tbsp butter

Method

1. Brown beef chunks in olive oil in batches, 3 min per side. Remove.
2. Saute onion and garlic in the same pot, 5 min. Deglaze with wine, scraping up brown bits.
3. Return beef to pot. Add tomatoes, broth, oregano, basil. Bring to a simmer, cover, reduce to low. Braise 3 hours until beef shreds with a fork.
4. Shred the beef in the pot. Season.
5. For polenta: bring water to a boil with a generous pinch of salt. Whisk in polenta. Reduce heat to low. Stir often, 25 min, until creamy. Stir in milk, butter, Parmesan.
6. Ladle polenta into bowls, top with ragu.

Ingredients

• 2 (6 oz) cod fillets, skinless
• 2 cups water
• 1 lemon, sliced
• 2 sprigs fresh thyme
• 1 (15 oz) can cannellini beans, rinsed
• 1 clove garlic, minced
• 2 tbsp olive oil
• 2 tbsp whole milk
• 1 tbsp salted butter
• 1 tsp lemon zest
• Salt

Method

1. Simmer water with lemon and thyme. Slip in cod. Cover, turn off heat, poach 6 to 8 min until just opaque and flakes.
2. Meanwhile, warm beans with garlic and olive oil in a saucepan, 5 min. Mash with a fork or potato masher. Stir in milk, butter, lemon zest. Loosen with 2 tbsp poaching liquid if too thick.
3. Spoon bean mash into bowls, top with flaked cod.

Ingredients

• 1 lb ground turkey (93/7 or 85/15)
• 1/3 cup soft fresh breadcrumb
• 1/4 cup whole-milk ricotta
• 1 egg
• 2 tbsp grated Parmesan
• 1/2 tsp dried oregano
• 1 tsp salt
• 1 (24 oz) jar smooth marinara (no chunky vegetables)
• 1 tbsp olive oil

Method

1. Mix turkey, breadcrumb, ricotta, egg, Parmesan, oregano, salt in a bowl. Don't overwork. Roll into 1.5 inch meatballs.
2. Brown meatballs in olive oil in a wide pan, 2 min per side. They won't be cooked through.
3. Pour marinara over. Cover, simmer on low for 20 min until meatballs are tender and cooked through.
4. Serve in bowls. Meatballs should break apart easily with the side of a fork.

Ingredients

• 6 large eggs
• 1/2 cup heavy cream
• 4 oz smoked salmon, finely chopped
• 2 cups baby spinach, finely chopped
• 1/4 cup ricotta
• 2 tbsp chopped fresh chives
• Salt and pepper
• Butter for greasing

Method

1. Heat oven to 325°F. Butter a 9 inch baking dish.
2. Whisk eggs, cream, salt, pepper in a large bowl.
3. Stir in smoked salmon, spinach, ricotta, chives.
4. Pour into baking dish. Bake 22 to 25 min until just set (a knife in the center comes out clean).
5. Let rest 5 min. Cut into squares with the side of a fork.

Ingredients

• 1.5 cups dried red lentils, rinsed
• 1 lb cremini mushrooms, finely chopped
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 carrot, finely grated
• 6 cups low-sodium vegetable broth
• 2 tbsp tomato paste
• 1 tsp dried thyme
• 2 tbsp olive oil
• Salt and pepper
• 1/3 cup grated Parmesan, for serving

Method

1. Add everything except Parmesan to a slow cooker. Stir.
2. Cook on low for 6 hours (or high for 3 hours) until lentils are completely soft and stew has thickened.
3. Stir vigorously to break lentils into a creamy texture. Season.
4. Ladle into bowls. Top generously with Parmesan.