We love these delicious high protein pancakes because they are actually bariatric friendly and delicious! Enjoy in confidence!
1 small very ripe banana
½ scoop vanilla flavored protein powder (1/2 scoop of the one used has 50 calories and 10 grams of protein)
6 egg whites
½ cup blueberries, recommended
2 teaspoons honey/agave, optional (if use, heat in microwave for about 15 seconds so it becomes very runny and a little bit goes a long way)
*Mash banana with a fork until it’s thoroughly mashed.
*Stir in egg whites and protein powder.
*Spritz a skillet with oil from a spray jar. Heat oil over medium heat. Once pan is hot, add three pancakes to the pan and heat, cooking and flipping over several times until you have the perfect pancake! Enjoy!
Servings 3, Servings 1 Pancake w/1/2 cup blueberries: 89 calories
Protein 10 g
Carbohydrate 12 g
Fat 1 g
We love this “skinny” version of yummy chicken fajitas because it is super high in delicious and satisfying protein! The lean strips of moist chicken breast combined with bell peppers and onions are served sizzling hot in cool, crisp lettuce leaves and topped with shredded cheese. Eat in confidence!
*We substituted crisp lettuce leaves for the tortillas in this recipe to make it bariatric friendly. Thank you, Skinnytaste‼
16 oz boneless skinless chicken breasts
1 red bell pepper, cut into strips
1 green or poblano pepper, cut into strips
1 medium onion, cut into strips
3 tbsp lime juice
1 tsp ground cumin
1 tsp garlic powder
Pinch ancho or Mexican chile powder, to taste
Salt and pepper to taste
2 tsp olive oil
8 crisp lettuce leaves for wrapping instead of tortillas
1/2 cup reduced fat shredded mexican cheese
Reduced fat sour cream (optional)
*Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.
*Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.
*Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions. Serve immediately wrapped in romaine or butter lettuce instead of tortillas, add cheese and toppings.
Makes 4 cups chicken and vegetables.
Servings: 4, Serving Size: 2 fajitas
Calories: 299 (estimated at 210 calories per serving without tortillas)
Protein: 39 grams
Carb: 27 grams (estimated at 10 grams of carb without tortillas)
Fat: 10.5 grams (estimated at 6 grams of fat without tortillas)
New nutrition estimations were made by Misti Gueron, MS, RD
We love this lightened up shrimp Parmesan recipe because it is as delicious and high protein as it is healthy and filling. This is a perfect bariatric friendly meal. Enjoy in confidence!
For the Shrimp:
8 oz peeled and deveined jumbo shrimp
fresh black pepper, to taste
1 large egg, beaten*
3 tbsp whole wheat Italian seasoned breadcrumbs
1 tbsp panko crumbs
1 tbsp grated parmesan cheese
olive oil cooking spray
For the Zoodles:
1 tsp olive oil
2 cloves garlic, crushed with the side of a knife
1 1/4 cups crushed tomatoes, I always use Tuttorosso
Kosher salt and pepper, to taste
2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths
1 oz shredded mozzarella cheese (I love Polly-O)
*Preheat oven to 450°F. Spray a baking sheet with cooking spray.
Put the beaten egg in one bowl, and the breadcrumbs, panko and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the breadcrumb mixture to coat, then on a baking sheet.
*Spray the top of the shrimp generously with oil then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.
*In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce.
*Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.
Servings: 2, Size: 5 shrimp, 1/2 zoodles
Protein: 37 grams
Carb: 27 grams
Fat: 13 grams
“This is an easy, light and delicious shrimp dish made in under 30 minutes!
I love shrimp parmesan and make it often at home because it’s so much healthier to make it yourself. Rather than frying the shrimp like you’d get from a restaurant, I bake them in the oven until golden.
You’ll only use half the egg so the nutritional info reflects 1/2 large egg.
Disclosure: This post was sponsored by Tuttorosso Tomatoes. A natural fit as they have always been my favorite choice of canned tomatoes. The Paderno Vegetable Spiralizer is my choice for making zoodles!”
We love this simple yet delicious recipe because it is so fun to make and even more fun to eat! Enjoy in confidence on any holiday or celebration!
1 pound strawberries, about 16 to 24 berries, washed and dried
1 cup marshmallow creme, or homemade marshmallow or meringue
Kitchen torch or gas stove burner
*Warm the marshmallow creme: Put the marshmallow cream in a small bowl and warm in the microwave in increments of 5 seconds. The marshmallow creme should be easily spreadable but not runny.
*Dip the strawberries in the marshmallow creme: Hold each strawberry by its top and dip deeply into the marshmallow. Swirl and flip the berry at the end to catch any drips.
*Torch the marshmallow creme: Still holding the strawberry by its top, carefully toast the marshmallow with a kitchen torch until browned and toasty. Alternative: You can also do this over a gas stove burner (remove the grate over the burner), although we found it more difficult to control the amount of heat each marshmallow strawberry received; they got darker more quickly and often lit on fire. If you don’t mind a real campfire taste, then this works fine.
*Eat immediately! Lay the finished strawberries on a platter and eat immediately. These are best eaten within half an hour, as the strawberry’s moisture will slowly cause the marshmallow to soften and slip off if left too long.
Per serving, based on 16 servings
Protein 0.3 grams
Carbs 6.6 grams
Fat 0.1 grams
Chef’s Tips: It’s important that the strawberries be completely dry, otherwise the marshmallow creme will slip off.
We love these delicious high protein and perfectly portioned baked eggs in a nest because they are baked in spaghetti squash which has a flavor similar to hash browns! Perfect for the bariatric patient looking for a satisfying yet “portion smart” breakfast! Add sriracha for an extra kick of spice and eat with confidence!
1.5 cups cooked spaghetti squash (from 1 medium)
1 small onion, minced
1 large egg white
1 tbsp butter
2 tbsp dried parsley
1 tsp garlic powder
1 tsp kosher salt
1/8 tsp black pepper
1/4 cup all purpose flour (or GF King Arthur flour)
1/3 cup shredded Pecorino Romano cheese
6 large eggs
*Preheat the oven to 425°F. Spray a muffin tin with oil.
*Place the cooked spaghetti squash in a bowl.
*In a medium skillet, saute onions in butter on medium-low heat for about 5 minutes, or until soft. Add this to the bowl with the spaghetti squash along with the egg white, parsley, garlic powder, salt, pepper, flour and cheese and mix well.
*Scoop 1/4 cup into each tin, pressing up the side to create a nest.
*Bake 18 to 20 minutes, until the edges become golden and crisp.
*Reduce the heat to 375°F. Remove from oven and carefully crack 1 egg into each tin. Bake an additional 10-12 minutes, or longer depending on how you like your eggs.
Servings: 6, Size 1 nest
Protein: 10 grams
Carb: 10 grams
Fat: 8 grams
Khalili Center, a medical practice specializing in weight loss surgery, offers patients extensive before- and after-surgery care, including bi-monthly Expert Seminars with physicians as guest speakers. These experts cover a wide range of health topics, from a highly trained urologist discussing prostate cancer, to a top cardiologist providing important information on heart health and cardiac care, and more. These expert seminars serve to educate patients of the clinic and other interested individuals, helping them take control of their health while undergoing their weight loss journey.
“It is extremely important that our patients work together with us to improve not just their weight loss numbers, but their overall health,” says Dr. Eraj Basseri, who along with his partners Dr. Ted Khalili and Dr. Kai Nishi, has successfully performed over 5,000 weight loss surgeries. “We are continually seeking out experts to bring another care option to our bariatric surgery patients. We personally take on the responsibility of patients’ health long term.”
The Expert Seminar series hosted by the Khalili Center is only one of the ways they provide support to their patients and the community. Their before- and after-surgery care includes extensive education on nutrition, exercise, and healthy living, to promote patient knowledge and empowerment for achieving and maintaining optimal health.
We love this delicious high protein and very bariatric friendly recipe for lunch, dinner or a snack! Make it ahead for the week to grab and go. Eat in confidence!
16 oz cooked shredded boneless, skinless chicken breasts
1 1/2 cups Fat-Free Greek plain yogurt
½ cup pistachios, finely chopped
1 tsp ground cinnamon
1 tsp fresh lime juice
4 fresh basil leaves, finely chopped
1 stalk celery, finely chopped
1/4 tsp sea salt
1/4 tsp freshly ground pepper
2 scallions, finely chopped
*Shred cooked chicken breast using a fork; place in a large mixing bowl.
Add remaining ingredients; gently toss to combine. Transfer to serving bowls. Serve chilled or at room temperature. Sprinkle with additional scallions if preferred.
Servings: 6 Serving Size: 1/6 recipe
Protein: 25.5 grams
Carb: 6 grams
Fat: 5.5 grams
Serve this chicken salad as an afternoon snack with whole grain crackers or sliced vegetables; or for lunch atop a bed of mixed greens and whole grain bread. I’ve used Greek plain yogurt instead of mayonnaise to cut the fat and a bit more protein and flavor to each bite!
We love this new and delicious “zoodles” recipe because it is so tasty and perfectly bariatric friendly! Add grilled chicken or shrimp for a protein boost and enjoy in confidence!
1/2 tablespoon olive oil
3 garlic cloves, chopped
3/4 lb grape tomatoes, cut in half
pinch red crushed pepper flakes
Kosher Salt and freshly ground black pepper, to taste
1 tbsp chopped fresh basil
1 large zucchini, spiralized with thicker blade
*In a large non-stick pan set over high heat, heat the oil. Add the garlic and cook until golden, 30 seconds. Add the tomatoes, and crushed red pepper flakes, and season with salt and pepper. Reduce the heat to low. Simmer, covered, until the tomatoes soften, 15 minutes.
*Increase heat to medium-high, stir in the zucchini and basil, season with salt and cook 2 minutes. Serve right away.
Makes 2 cups.
Servings: 2, Size: 1 cup
Protein: 4 g
Carb: 20 g
“What grows together, goes together” ..Zucchini, tomatoes and basil are just made for each other, you can serve as a side dish, as suggested, or even as a main dish topped with some grilled shrimp or chicken.
The Paderno Spiral Vegetable Slicer is perfect to easily make zoodles (zucchini noodles). The slightly wider cut noodles have more of a bite and I’m careful not to overcook them so they don’t get soggy. Under two minutes is all they need, then quickly remove them from the hot skillet or they will keep cooking.
We love this bariatric friendly high protein tuna appetizer for any gathering! Rich in protein and essential omega-3’s you will feel as good as you look! Serve this as a fancy dip on cucumber slices, in a partially hollowed out avocado to keep it low carb or make a fabulous lunch over a bed of baby greens. Enjoy in confidence!
8 oz sushi grade ahi tuna, finely chopped
2 tsps pure sesame oil
1 tsp rice wine
2 tsp fresh lime juice
2 tsp soy sauce
1 tsp Sriracha hot sauce (to taste)
2 tbsp chives, minced
2 tbsp panko crumbs
1 ripe, firm hass avocado, diced
1 tsp black and white sesame seeds
*Combine sesame oil, rice wine, lime juice, soy sauce and siracha. Poor over tuna and mix. Add chives and gently combine tuna with diced avocado, refrigerate until ready to serve. Add panko crumbs just before serving and top with sesame seeds.
Servings: 4, Serving Size: 1/4
Protein: 18.6 grams
Carb: 7.9 grams
Fat: 10.3 grams
The majority of the patients seen in the Khalili Center office for an initial bariatric surgery consult have already spent years attempting to lose a significant amount of weight. Most have at least one previous success story of a diet plan that enabled them to lose 10, 15, even up to 50 or 100 pounds. Unfortunately, they also have a frustrating end to their story, how the weight easily returned once the diet plan ended.
Dieting, losing, gaining, and dieting again and again is often referred to as yo-yo dieting. Your body is not designed to gain and lose weight continually. A study published in the Journal of the American Dietetic Association, found that the more times a woman dieted to lose weight, the greater the decrease in her immune system function. 1 Choosing to go on repetitive diets, as opposed to shifting your lifestyle to a healthier one, is not the answer to long-term weight management. It simply does not work, and could possibly have negative effects on your health.
Achieving and maintaining a healthy lifestyle is not as easy as it sounds. If it were, 60% of Americans would not currently be overweight or obese. However, you should not think it is impossible. With the right tools, education and support, achieving and maintaining a healthy weight can occur. Khalili Center has seen the results with our own patients. Do they achieve this success alone? Absolutely not. They utilize the tool of surgery, along with our strong support program, dietary counseling, and psychological professionals. Our goal is to be with them every step of the way!
If you have questions about weight loss surgery (we hope you have plenty), Khalili Center For Bariatric Care would like to make sure you receive correct answers, not just answers we think you want to hear. For example…Is weight loss surgery a lifetime commitment on the part of the patient? Yes, you bet it is. However, with the right tools, one day you’ll find yourself realizing that you’ve completely fallen into a healthier life pattern. And not to worry, occasionally, even the best slip back into an old habit now and again. Just knowing you have a place to go, and people who care, you can get right back on track.
We look forward to bringing you more blog entries, and bringing forth a variety of topics that are of interest to our readers. Please let us know if you have a particular topic you’d like to see featured, and we’ll do our best to discuss on this blog. We would like to leave you with this thought…
“Life is not merely being alive, but being well”
Khalili Center Family
quote by: Marcus Valerius Martialis – a Latin poet from Hispania
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.