I don't know about you, but with my lap band it is easy to get into habits, or ruts of eating the same foods all the time because they are easy and I don't have to spend a lot of time thinking about them.  Every weekend I go to my local farmers' market and this time of year the choices are amazing.  The most beautiful groupings of fruits, vegetables and flowers are on display and I try to plan some interesting new ways to prepare them before I purchase them.  I have taken the nutritional information from the Calorie King web site.  Here are some of my favorites:

There Is Nothing Better Than Fresh Picked Corn.

1. Fresh corn : There is nothing better than fresh picked corn.  A seven inch ear of corn has about 75 calories and about 3 grams of protein as well as lots of fiber and potassium.  I love the taste of fresh corn with NOTHING but a little salt and pepper.  I don't boil it though.  I take off the husk and silk, brush it or spray it very lightly with olive oil and put it on the barbecue.  I use indirect heat only, and turn it frequently for about 15 to 20 minutes.  Since sometimes taking bites off the cob can result in my getting "stuck", I remove the kernels from the ear and then enjoy.  I can usually only eat 1/2 an ear of corn with a three to four ounce portion of fish, chicken, turkey or beef.  The fiber in the corn makes it very filling for me.  Cooking it on the barbecue seems to keep the taste sweeter than boiling, or it could just be REALLY, REALLY good corn. 



2. Summer Squash And Green And Yellow String Beans Are Best This Time Of Year.

   Green beans or yellow wax beans: You should hear the snap when you break them in two.  Then you will know they are fresh.  Don't go for the giant extra long ones.  They are not as sweet as the young smaller ones.  I lightly steam these and usually add maybe one tablespoon of parmiagiano/reggiano cheese shreds making a cup of beans with cheese total about 50 calories with four grams of protein with potassium, fiber and calcium to boot.  Again, there is lots of fiber in these, so with a small portion of dense protein they make a great meal.  I eat leftover beans cold for a snack that is filling and tasty. 

3. The Trick Is To Pick Them Young And Small.

   Zucchini: If you ever have grown vegetable yourself you know that once zucchini starts it just keeps going and doesn't stop until the ground freezes.  The trick is to pick them young and small.  I like yellow and green zucchini as well as all of the other summer squash.  A cup of sliced zucchini has about eighteen calories, 1.5 grams of protein, some fiber and potassium.  It is great lightly steamed, or sautéed in a pan sprayed with olive oil spray, with onions, garlic, and bell peppers added to it.  (If you make 2 cups of this your total calories would be around 45.  All of these flavors mixed together are inviting.  Try adding some fresh oregano for an Italian flair or cilantro for a Mexican flair.  Once again the fiber helps with the satiety, and the taste is great.  If you like you can add a tablespoon of shredded cheese as soon as you put it on the plate for even more flavor.  I also add chopped summer squash to my turkey chili when I make it in the crock pot, for added bulk and fewer calories overall. 



4. Yumm. With Cheese And Lemon.

   Broccoli: I live on the California coast where we pretty much grow broccoli year round.  I have to steam this a bit more than lightly or I can't eat it at all.  I frequently squeeze a little lemon juice and then sprinkle some parmagiana/reggiano cheese on it.  Yumm.  With the cheese and lemon 3 ounces of broccoli and one Tablespoon of cheese is about 50 calories and four grams of protein. 

5. Spinach Is Great Sautéed With Garlic Or In Salad.

   Spinach: This is one of my year round favorites.  I start all salads with fresh baby spinach since lettuce does not agree with my lap band.  Four ounces of spinach (which is A LOT) has about 26 calories, over 3 grams of protein and lots of potassium and calcium.  In addition to salads, you can sauté it in a pan sprayed with olive oil with some fresh garlic cloves.  The entire process takes less than 5 minutes and it is a great side dish. That covers a few of the vegetables I can get every week.  Now come dessert or snacks.  That's right, fresh fruit.  I usually use fruit as a snack, and frequently will have a small piece (50 calories worth) of cheese with it to balance the sugar.  That keeps my snack at 100 calories. 



6. Cantaloupes Are Super Sweet This Time Of Year.

   Cantaloupe: These are at their peak right now at the end of July.  They are wonderfully sweet and 1 cup of diced cantaloupe is about 50 calories.  It makes a great breakfast or lunch with 1/2 cup of cottage cheese (80 calories). 


7. Watermelon: This is also at its peak right about now.  I prefer the seedless variety.  A cup of diced watermelon is about 45 calories with about 1 gram of protein, and makes a tasty snack, or I serve it on the side on weekend mornings when I make omelets. 


8. Grapes: Grapes are wonderful in so many ways, and 10 of them have only 35 calories.  You can have them as a snack, add them sliced to a salad, or as an edible garnish to a meal.  They are great frozen on a hot day. 



9. Fresh Fruit Is Great For Lunch Or Snack

   Peaches, nectarines: These are definitely tasty snacks, or can be eaten mixed with cottage cheese as a meal, or added to salads with a tablespoon of sharp cheese like blue cheese or feta cheese crumbles.  A large fruit, 2 3/4 inch in diameter has about 65 calories and about 1.5 grams of protein in addition to fiber and everything else. 

10. The Best.

    Strawberries: Yes, I know, chocolate covered would be very nice.  But, not happening for this gal living the banded life.  A cup of strawberries has about 45 calories and 1 gram of protein in addition to fiber and everything else.  I can only eat one or two strawberries before my band tells me to stop, NOW, so I like to mix them in with other fruit. 


11. Blueberries: Fortunately we can now get blueberries year round which makes my breakfast at work very easy.  I take 1 cup of Greek yogurt at 80 calories, add 1/2 cup blueberries at 42 calories, a drop or two of vanilla, some Splenda and a teaspoon of slivered almonds and have myself about 20 grams of delicious protein for about 200 calories.

Fresh Flowers Can Help Brighten Up The House And Your Spirits.