We love this delicious way to do veggie spirals during the holidays. Indulge in this type of comfort food that satisfies indulgence while it gives you a powerhouse of nutrition with 4 types of richly colored winter vegetables! To lower calories choose a low fat cheese and enjoy this warm bubbly treat with confidence!
Olive oil spray
1 medium (7 ounce) sweet potato, peeled and spiralized
1 pound carrots, 1.5″ in diameter, peeled and spiralized
1 ½ pounds whole butternut squash, peeled and spiralized
2 medium (7 ounces total) parsnips, peeled and spiralized
1 ½ tablespoon olive oil
4 teaspoons fresh chopped thyme
1 tablespoon fresh chopped oregano
3 tablespoons fresh chopped Italian parsley
1 ¼ teaspoon Kosher salt
Freshly ground black pepper, to taste
½ tablespoon butter
1/3 cup chopped shallots
3, teaspoon all-purpose flour (or gluten free flour for GF)
1cup fat free milk
1, tablespoon grated parmesan cheese
1, 1/2 ounces grated Gruyere cheese, divided
*Preheat oven to 400 degrees F. Spray a 9” x 13” casserole dish with olive oil.
*In a large bowl, combine sweet potato, carrots, squash and parsnips.
*Add the olive oil, 1 tablespoon thyme, oregano, 2 tablespoons parsley, 1 teaspoon salt and pepper. Toss well to coat.
*Transfer to prepared dish and roast for 40 to 50 minutes, until the vegetables are very tender, tossing halfway through.
*Meanwhile, prepare sauce.
*Heat a medium non-stick pan over medium heat. Add butter and let it melt, add the shallots and cook until softened, about 4 to 5 minutes.
*Sprinkle the flour over the shallots to make a roux, whisking for 1 to 2 minutes. Add the milk and stir with a wooden spoon until the roux is incorporated into the milk.
*Cook over medium-low heat for about 4 minutes, stirring, until the sauce thickens.
*Add fresh thyme, parmesan and half of the grated Gruyere cheese into the white sauce and stir until the cheese is melted and incorporated into the sauce
*Pour over the veggies and top with the remaining cheese. Bake 10 minutes. Top with remaining parsley and serve.
Serving Size: 1/2 cup
Total Fat: 6.5g
We love our fall and winter recipes because they’re high protein and delicious and this makes eating yummy comfort food good for you too! Who needs a plate…this recipe includes a bowl you will want to eat! Enjoy in confidence!
2 acorn squash, halved, seeded
1 pound 93% lean ground turkey
1/2 teaspoon kosher salt
1/3 cup onion, chopped
2 cloves garlic, crushed
10 ounces canned Rotel mild tomatoes with green chilies
1/2 cup canned tomato sauce
1/2 cup water
3/4 tsp cumin
1/4 tsp chili powder
1/4 tsp paprika
1 bay leaf
6 tablespoons shredded sharp cheese
fresh cilantro, for garnish
*Preheat oven to 400F degrees. Spray a baking sheet with nonstick spray.
*Place squash halves on the baking sheet, cut sides down. Bake until soft, 30 to 35 minutes.
*Meanwhile, in a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin.
*When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat.
*Add the can of Rotel tomatoes, tomato sauce, water, cumin, chili powder, paprika, and bay leaf.
*Cover and simmer over medium-low heat about 25 minutes stirring occasionally.
*Remove bay leaf, flip the squash over and fill each half with 3/4 cup chili.
*Top with cheese and bake until melted, about 5 minutes. Top with cilantro.
*To reheat, bake in a 350F oven 20 to 25 minutes or until heated through.
4 servings, Serving Size: 1 stuffed half
Amount Per Serving:
Total Fat: 12g
Growing evidence suggests that bariatric surgery, commonly known for its effectiveness in treating severe obesity, may also help in the treatment and achievement of remission of type 2 diabetes. Although study results are mostly short term and more long-term follow-up is needed, the Swedish Obese Subjects trial has follow-up data up to 20 years.
“When you look at the effect of surgery on those patients, the patients [with diabetes] who have intervention before 5 years duration [of the disease] are the ones who get the best results,” said John M. Morton, MD, MPH, FACS, director of bariatric surgery and surgical quality at Stanford University School of Medicine. “I like to think that those are patients who are more metabolically receptive to change and it’s before the pancreas and insulin receptors can burn out; [patients] still have an ability to recover.”
We know it sounds simple, just choose foods that are healthy! However, we also know it is NOT simple. Many need help in developing a strategy for healthy eating that still allows them to enjoy their food, go out to dinner, and not worry about every little bite. We suggest you join us for our Registered Dietitian’s special Nutrition Night! Held on Monday evenings, please go here to get the exact dates of the next upcoming Nutrition Night! We’d love to have you join us. Just show up, no need to register. 9033 Wilshire Blvd., Suite 200, Beverly Hills, CA See you there!
Sleep and Weight Management
A healthy sleep pattern (called “sleep hygiene”) is another key to successful weight management. Setting a regular bedtime is not just for kids! Even adults benefit from regular sleep times, and from setting aside enough time to sleep. Inadequate sleep has been identified as one contributing factor in weight gain. As you seek to improve your sleep habits, there are techniques that can help: avoiding evening caffeine, exercising earlier in the day (not in the few hours before bed), and creating a peaceful bedroom environment that is quiet, not too bright, and comfortable.
Obesity contributes to numerous and varied comorbid conditions. Complications can occur in many organ systems, ranging from cardiovascular to respiratory to orthopedic and even ophthalmologic. Overweight and obesity are known risk factors for heart disease, diabetes, hypertension, gallbladder disease, osteoarthritis, sleep apnea and other breathing problems, and some cancers (uterine, breast, colorectal, kidney, and gallbladder). In addition, obesity is associated with pregnancy complications, high blood cholesterol, menstrual irregularities, hirsutism (excessive hair growth), stress incontinence, psychological disorders, and increased surgical risk. email us for more info! info@KhaliliCenter.com
Have you ever wondered where the term BARIATRIC came from? The term bariatrics was coined around 1965 from the Greek root bar- (“weight” as in barometer), suffix -iatr (“treatment,” as in pediatrics), and suffix -ic (“pertaining to”). Bariatric encompasses dieting, exercise and behavioral therapy approaches to weight loss, as well as pharmacotherapy and surgery. The term is also used in the medical field as somewhat of a euphemism to refer to people of larger sizes without regard to their participation in any treatment specific to weight loss, such as medical supply catalogs featuring larger hospital gowns and hospital beds referred to as “bariatric.” Source:Wikipedia.org
We love this creative way to celebrate the healthy tastes of Halloween. Who would have thought we’d be recommending a recipe of brains, fingers, eyeballs and blood!
Yet as grossed as you may be, these appetizers are refreshingly delicious. Enjoy in confidence!
Here are the simple steps to follow:
Cucumber, sliced in big chunks, patted dry
Green olive, sliced
Tofutti cream cheese
natural red food coloring (made from beets)
Apply a glob of cream cheese in the middle of the cucumber and stick the olive on top.
With a toothpick, carefully dip into food coloring to make lines that look like veins on the eyeballs.
1 bag baby carrots
small cutting knife
Carefully use the knife to cut out 3 lines in the middle of the “finger” for knuckles and carve out a fingernail at the thinnest point of the carrot.
1 head cauliflower, cut into florets, patted dry
natural red food coloring (beet-based)
Using the toothpick, dip in coloring make squiggly lines for the brains.
WHAT YOU’LL NEED:
1 bag corn tortillas
If you have a tombstone cookie cutter, this will come in handy. I didn’t so I just hand carved out one and used it as my base.
Cut out tombstones from the tortillas.
Heat oil in skillet on medium heat until hot. Place tortillas, batches at a time, into skillet and cook for 5 minutes, or until crispy. Drain oil on a paper towel.
Place all your ingredients on a platter with a salsa-filled skull bowl and enjoy!
No nutrition facts provided.
We love this healthy and delicious pizza because the principle ingredient is cauliflower and the recipe has a whopping 24 grams of protein per serving! Stop fantasizing about pizza and enjoy this one in confidence!
5 cups roughly chopped cauliflower
1/4 cup egg whites (about 2 large eggs’ worth)
1/4 cup shredded part-skim mozzarella cheese
2 tbsp. grated Parmesan cheese
1 tsp. Italian seasoning
1/4 tsp. black pepper
1/8 tsp. salt
2 tsp. whipped butter
2 1/2 cups thinly sliced sweet onions
1/8 tsp. salt
1 cup chopped brown mushrooms
2 cups spinach leaves
1 tbsp. chopped garlic
1/3 cup shredded part-skim mozzarella cheese
*Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
*Working in batches as needed, pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs.
*Transfer cauliflower crumbs to a large microwave-safe bowl; cover and microwave for 3 1/2 minutes. *Uncover and stir.
*Re-cover and microwave for another 3 1/2 minutes, or until hot and soft. Transfer cauliflower crumbs to a fine-mesh strainer to drain. Let cool for 10 minutes, or until cool enough to handle.
*Using a clean dish towel (or paper towels), firmly press out as much liquid as possible — there will be a lot.
*Return cauliflower to the bowl, and add remaining crust ingredients. Mix thoroughly.
*Divide crust mixture into two circles on the baking sheet, each about 1/4 inch thick and 7 inches in diameter.
*Bake until the tops have browned, about 35 minutes.
*Meanwhile, make the topping. Melt butter in a skillet over medium-high heat. Add onions, and sprinkle with salt. Stirring often, cook until softened and lightly browned, about 6 minutes.
*Reduce heat to medium low.
*Add mushrooms. Stirring occasionally, cook until browned and caramelized, about 15 minutes. Increase heat to medium high. Add spinach and garlic. Cook and stir until spinach has wilted, 1 – 2 minutes.
*Divide topping mixture between the crusts. Top with mozzarella.
*Bake until cheese has melted and crusts are crispy, 5 – 7 minutes.
1/2 of recipe (1 pizza):
12g total fat
We love these delicious shrimp fajitas because they are baked in the oven with the usual fajita seasonings but only bake for a quick 15 mins and the flavors are sure to please any palate! Low in calories and high in protein and valuable nutrients for your bariatric lifestyle! Enjoy in confidence!
1 1/2 lbs shrimp, peeled, deveined
1 red pepper
1 yellow pepper
1 orange pepper
1 red onion
Lime wedges and cilantro for garnish
Small/mini corn tortillas for serving (approximately 8 are needed)
1 tsp cumin
1 tsp coriander
1 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 Tbs olive oil
*Preheat oven to 450 degrees
*Slice onions and peppers into strips for fajitas, and set aside
*In a large bowl, or on a sheet pan, toss shrimp with olive oil and seasonings
*Lay out into a single layer on sheet pan, add veggies, and toss one more time
*Bake for 8 minutes at 450 degrees.
*Broil for 2 minutes on high to slightly char veggie edges
*Serve immediately in tortillas, garnish with lime wedges and cilantro
Serving size: 2 tortillas
Calories: approximately 320
Protein: approximately 23 grams
Carbs: approximately 30 grams
Fat: approximately 8 grams
Nutrition Modifications and Estimations by Misti Gueron MS, RDN
Thank you eazypeazymealz.com!
The information presented in the blog pages of Khalili Center is for educational and informational purposes only and should not considered personal medical advice. Consult with your personal physician/care giver regarding your own personal medical care.