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
We love this high protein recipe because it is so easy and so delicious! No one wants to cook after the holiday and this both utilizes leftovers and pleases all palates! Enjoy in confidence!
1/2 tablespoon extra-virgin olive oil
2 teaspoons lemon juice
Freshly ground black pepper, to taste
8 medium Brussels sprouts, thinly sliced (about 2 cups if using pre-shredded)
1/4 cup red onion, thinly sliced
8 corn tortillas
12 ounces leftover cooked skinless turkey, shredded and warmed
8 tablespoons leftover cranberry pear sauce
*In a medium bowl, whisk together olive oil, lemon juice, 1/4 teaspoon salt and pepper. Add Brussels sprouts and onion then toss to evenly coat.
*Heat tortillas according to package directions. Top each tortilla with 1 ½ ounces of turkey and ¼ cup slaw. Top with cranberry sauce and enjoy.
Yield: 4 Servings, Serving Size: 2 tacos
Amount Per Serving:
We love these perfectly portioned, bariatric friendly bite sized desserts for the holiday! These decadent pumpkin cheesecake shooters are a delicious compromise for your healthy bariatric lifestyle! Enjoy in confidence!
3 (1.5 oz total) whole chocolate graham crackers
4 oz 1/3 fat cream cheese, softened
1/2 cup pure canned pumpkin
1 tsp pure vanilla extract
3 tbsp dark brown sugar, unpacked
1 tsp pumpkin pie spice
1/4 tsp nutmeg1/4 tsp cinnamon
8 oz light whipped topping (Truwhip light or Fat free Cool Whip)
*Crush graham crackers in a food processor. Set aside.
*In a large bowl beat the cream cheese until smooth with an electric mixer. Add the pumpkin, vanilla, sugar, pumpkin pie spice, nutmeg and cinnamon. Beat until well combined and creamy.
*Use a spatula to fold in 5 oz (1-1/2 cups) of the whipped topping; combine until no streaks remain. Place in a piping bag or ziplock bag with a corner snipped off.
*Sprinkle 1/2 teaspoon of graham cracker crumbs on the bottom of each shot glass. Pipe a layer of pumpkin cheesecake onto the graham cracker crust (about 1 tbsp) followed by a layer of whipped topping. Repeat a second layer and finish with another sprinkle of crumbs. Insert small spoons and refrigerator until ready to serve.
Chef’s Tip: These can be made ahead and kept chilled until ready to serve.
Servings: 16, Size: 1 shot glass
Protein: 1 gram
Carb: 11.6 gram
Fat: 4.2 gram
*Each shot glass has 2 tbsp pumpkin cheesecake, 1 tbsp whipped topping, 1 tsp graham cracker crumbs total.
We love this bariatric friendly Thanksgiving turkey recipe because it is moist and tender as well as beautiful! Garnish this protein powerhouse with fresh herb sprigs and citrus wedges. Enjoy in confidence!
1 10-12-pound turkey
1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
2 tablespoons canola, oil
1 teaspoon salt
1 teaspoon freshly ground pepper
Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 1/2 cups)
3 cups water, plus more as needed
*Position a rack in the lower third of the oven; preheat to 475°F.
*Remove giblets and neck from turkey cavities and reserve for making gravy. *Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity.
*Tuck the wing tips under the turkey. Tie the legs together with kitchen string. *Add 3 cups water and the remaining 10 herb sprigs to the pan.
Roast the turkey until the skin is golden brown, 45 minutes.
*Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. *Reduce oven temperature to 350° and continue roasting for 1 1/4 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.
*Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes.
*Remove string and carve.
Total Time: 3 1/2 hours
12 servings, each serving 3 ounces
Calories: Per serving (without skin) : 155
Protein: 25 grams
Carbohydrate: 3.5 grams
Fat: 5 grams
Equipment: Large roasting pan, roasting rack, kitchen string, thermometer
A Thanksgiving table is never complete without the cranberry sauce! We love this bariatric friendly recipe because it sneaks in sweet autumn pears that complement the flavor of the tart cranberries without too much sweetener! Enjoy in confidence!
12 oz fresh or frozen cranberries
2 ripe pears, peeled and cored, cubed small
1/2 cup agave (or honey to taste)
1 cup water
*Bring all the ingredients to a boil on high heat in a medium saucepan.
*When boiling, reduce heat and simmer for about 15 minutes, or until the cranberries burst and the sauce thickens.
*Remove from heat and let it cool before refrigerating.
*Serve chilled or room temperature. Makes 3 1/4 cups.
Servings: 13, Size: 1/4 cup
Protein: 0.2 grams
Carb: 16.3 grams
Fat: 0.1 grams
We love this perfect low carb alternative to mashed potatoes with its creamy buttery taste! This bariatric friendly accompaniment for your holiday meal is so delicious, it will become a staple in your home for an “anytime meal!” Enjoy in confidence.
1 medium head cauliflower, cut up into florets
4 cloves crushed garlic
1/3 cup 1% buttermilk
Salt and pepper to taste
1 tbsp light butter
*Steam or boil cauliflower and garlic until soft. Drain, add buttermilk, light butter, salt, pepper and purée with a hand blender. If you don’t own a hand blender, you should consider getting one. It is one of my most used gadgets in my kitchen, you’ll wonder how you ever lived without it. A regular blender would work fine as well.
Servings: 4, Serving Size: 3/4 cup
Protein: 3.7 grams
Carb: 8.6 grams
Fat: 2.4 grams
If you don’t have buttermilk, light sour cream also works great. Per Misti Gueron, low fat milk works great too!
We love this savory holiday soup because coconut is all the rage and the curry and cumin really compliment the flavor of the butternut squash! Loaded with vitamin A this soup also utilizes curry which many consume for its healthy anti-inflammatory properties! Gluten free, low fat, vegan, and high fiber, this recipe satisfies many different diet restrictions even during the holidays. Savor in confidence!
1 tsp olive oil
1/2 tsp roasted cumin
1 1/2 tsp garam masala
2 tsp madras curry powder
1/2 medium onion, minced
2 cloves garlic, minced
16 oz (about 2 cups) chopped peeled butternut squash
1 cup light coconut milk
3 cups fat free vegetable or chicken broth
Salt and fresh pepper to taste
Chopped fresh cilantro (optional)
*Add oil to a large soup pot or Dutch oven over medium heat. When oil is hot add onion, garlic and sauté. Add roasted cumin, masala and madras curry powder and mix well cooking another minute.
*Add broth, light coconut milk, butternut squash and cook covered until squash is soft, 12-15 minutes. Remove cover and using an immersion blender, puree soup until smooth. Season with salt and fresh pepper and serve with fresh cilantro.
Servings: 4, Serving Size: 9 fl oz (a little more than 1 cup)
Protein: 2.1 g
Carb: 14.6 g
Fat: 4.9 g
Chef’s Tips: Use a bag of cut and peeled butternut squash to save time if you like!
Pumpkin bowls from Pier One
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
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.