23
May
17

BURGER BITES

burger-bites-6

If these are not bariatric then I don’t know what is! We love these mini burgers, layered on a bamboo skewer with lettuce, tomatoes and pickles! These burger bites make the perfect low-carb, high protein bariatric meal! Just set out the ketchup and mustard for dipping and watch them disappear! Enjoy in confidence!

GATHER:

2 lbs 93% beef
4 oz center cut raw bacon, minced
2 tbsp prepared mustard
1/2 tsp kosher salt
1/2 tsp onion powder
1/4 tsp black pepper
1 head butter lettuce
30 cherry tomatoes
30 dill pickle chips or slices
Ketchup, mayo and/or mustard optional for serving

MAKE:

*Using your hands, gently mix together the beef, bacon, mustard, salt, onion powder and pepper.
*Form into 30 (golf ball size) meatballs.
*Heat a grill or grill pan to high heat and grill 3 minutes on each side, or until your desired doneness.
*Place on skewers with lettuce, pickles and tomatoes and serve with ketchup and mustard for dipping.

EAT:

Yield: 30 “bites”, Serving Size: 1 bite
Calories: 66
Protein: 8 grams
Carbohydrates: 1.5 grams
Total Fat: 2.5 grams

Slightly adapted from Danielle Walker’s Against All Grain Celebrations.
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16
May
17

SHEET PAN SHRIMP WITH BROCCOLINI AND TOMATOES

Sheet-Pan-Shrimp-and-Broccolini-1

One of the best ways to make shrimp is to simply roast it in the oven! We love this recipe because it comes out tender and flavorful every time and when you add delicious vegetables it becomes a ONE-pan meal! SO yummy and SO EASY…Enjoy this low-carb, high protein, bariatric friendly meal with tons of flavor and ready in just under 30 minutes!

GATHER:

1 pound extra large peeled and deveined, tail-off shrimp (28)
2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided
3 garlic cloves, minced
3/4 teaspoon kosher salt
1/8 teaspoon crushed red pepper (optional)
Freshly ground black pepper, to taste
Olive oil spray
2 bunches (12 ounces) broccolini, ends trimmed (12 spears)
1 cup grape tomatoes, halved
1 teaspoon chopped fresh oregano
2 tablespoons fresh lemon juice

MAKE:

*Preheat oven to 400 degrees.
*Place shrimp in a medium bowl with 2 teaspoons olive oil, garlic, 1/4 teaspoon salt, red pepper flakes if using and black pepper. Toss gently to coat and set aside.
*Spray a large sheet pan with olive oil spray. Place broccolini and tomatoes on the sheet pan and toss with 2 tablespoons olive oil, ½ teaspoon salt, pepper and oregano. Spread out in an even layer. Roast for 15 minutes, tossing halfway through.
*Remove sheet pan from oven and add shrimp, placing them evenly around the veggies. Roast for 8 minutes.
*Top everything with lemon juice and serve.

EAT:

Yield: 4 servings, Serving Size: 7 shrimp, 3 spears broccolini plus tomatoes
Calories: 238
Protein: 26 grams
Carbohydrates: 9 grams
Total Fat: 11.5 grams

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9
May
17

SCALLOP TOSTADAS

Scallop-Tostadas-1-2

We love this delicious low calorie, high protein meal for the bariatric patient! You will be surprised how so little feels so satisfying and the nutrition profile is ideal! Move over tacos, these scallop tostadas are SO good and ready in less than 20 minutes! Enjoy in confidence!

GATHER:
For the Guacamole:
4 oz (1 small haas) avocado
1/4 cup diced tomato
2 tablespoon diced red onion
2 teaspoon lime juice
2 teaspoon chopped cilantro
1/2 teaspoon kosher salt
Fresh black pepper, to taste

For the Tostadas:
2 tablespoons light sour cream, thinned with 1 teaspoon fat-free milk
6 large sea scallops, (8 ounces total) side muscle removed, rinsed and pat dry
1/4 teaspoon kosher salt
Black pepper, to taste
1 teaspoon unsalted butter
1 teaspoon olive oil
2 large corn tostada shells*
*Read labels for gluten-free.

MAKE:
*Mash the avocado in a small bowl with the tomato, red onion, cilantro, lime juice, salt, pepper to taste.
*Season scallops with salt and black pepper. Add the butter and oil to a 12-inch skillet on high heat. Once the butter begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center.
*Spoon the guacamole onto the tostada, top with scallops and drizzle with sour cream.

EAT:
Yield: 2 Servings, Serving Size: 1 tostada
Calories: 296
Protein: 17g
Carbohydrates: 20g
Total Fat: 17.5g

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2
May
17

SHRIMP CAKES

Shrimp-Cakes-1-2

We love these light, pan-seared shrimp cakes because they are crisp on the outside and moist, tender and delicious on the inside which makes this a perfect bariatric friendly meal! 2 are richly satisfying and served with a crisp green salad makes a delicious meal! Enjoy in confidence!

GATHER:

1 pound peeled and deveined jumbo shrimp, tails removed
1 cup plus 3 tablespoons whole wheat plain panko (or gluten-free)
¼ cup red onion, finely diced
1/4 cup finely diced red bell pepper
1/4 cup finely diced celery
2 tablespoons chopped fresh parsley
1 tablespoons light mayonnaise
1 teaspoon Dijon mustard
1 large egg
2 tablespoon fresh lemon juice
3/4 teaspoon Old Bay seasoning
½ teaspoon garlic powder
Freshly ground black pepper, to taste
¼ teaspoon kosher salt
2 tablespoons olive oil
Lemon wedges, for serving
hot sauce, for serving (optional)

MAKE:

*Pat shrimp dry with a paper towel and place in a food processor fitted with a metal blade. Pulse until shrimp are finely chopped. Transfer shrimp to a medium bowl and add 3 tablespoons of panko, red onion, red pepper, celery, parsley, mayo, mustard, egg, lemon juice, old bay, garlic powder and pepper. Mix gently.
*On a small plate, combine 1 cup panko with ¼ teaspoon of salt and pepper. Using a 1/3 cup measuring cup, scoop shrimp mixture and using your hands, for mixture into a 1-inch patty. Place patty on the plate with panko and evenly coat with panko mixture. With a large spatula, carefully transfer shrimp cake to a plate (you may have to re-form the cake a bit). Repeat with remaining mixture. You should end up with 8 patties.
*In a large skillet over medium-high heat, add 1 tablespoon of oil. When oil is hot, add 4 patties, evenly spacing them apart. Cook for 3 minutes, carefully flip with the spatula and cook an additional 2-3 minutes. Place cooked cakes on a plate, add remaining tablespoon of oil and repeat the process with the last 4 cakes.
*Place 2 shrimp cakes on 4 plates, sprinkle with parsley and serve with lemon wedges and hot sauce (if using).

EAT:

Yield: 4 Servings, Serving Size: 2 cakes
Calories: 265
Protein: 24g
Carbohydrates: 15g
Total Fat: 10.5g

Skinnytaste.com


25
Apr
17

SKILLET CAULIFLOWER “ARROZ” CON POLLO

chicken Skillet-Cauliflower-“Arroz”-Con-Pollo-1-6

We love this low-carb version of “Arroz” Con Pollo because it swaps rice for cauliflower rice and veggies making it healthier and 85% less calories than rice! Plus with 2 drumsticks high protein! Enjoy in confidence!

GATHER:

4 skinless, drumsticks on the bone
1/2 teaspoon kosher salt
1/3 cup chopped onion
1/3 cup chopped red bell pepper
2 cloves garlic, minced
2 tbsp cilantro, chopped
1 tbsp olive oil
1/2 cup water
1 tablespoon tomato paste
1/2 teaspoon Sazon seasoning (store bought or homemade)
12 oz bag Green Giant Riced Cauliflower Medley (use Green Giant Riced Cauliflower for Whole30/Paleo)
2 tablespoons pitted green olives, 1 tablespoon brine

MAKE:

*Season chicken with 1/2 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon oregano and black pepper.
*Heat a medium skillet over medium-high heat, add 1/2 teaspoon of oil and sauté the chicken until browned on all sides, about 5 minutes. Remove chicken and set aside. Wipe the skillet.

*Heat remaining 2 1/2 teaspoons oil in skillet, then add onions, peppers, garlic and cilantro. Sauté, stirring about 2 minutes. Add water, tomato paste, sazon, 1/4 teaspoon salt and return the chicken to the skillet. Cover and cook on medium-low heat 30 minutes, turning half way, until the chicken is tender and cooked through. Remove chicken to a plate.

*Add the Green Giant Riced Veggies, increase heat to medium-high and stir well, return the chicken to the skillet, add the olives with a little of the brine (liquid) from the olive jar, cover and simmer until heated through, about 6 minutes.

EAT:

Yield: 2 Servings, Serving Size: 2 drumsticks, 1 cup veggies
Calories: 325
Protein: 26g
Carbohydrates: 10g
Total Fat: 10g

Skinnytaste.com


18
Apr
17

TURMERIC ROASTED CAULIFLOWER SOUP

cauliflower-soup-1

If you haven’t jumped on the turmeric bandwagon yet, we love this one! Tumeric is known for its amazing nutritional and anti-inflammatory properties plus it tastes delicious and when you combine it with cauliflower and the other disease-fighting spices. Enjoy this warming bowl of delicious nutrition in confidence and say, ah yes to your bariatric lifestyle!

GATHER:

6 heaping cups cauliflower florets (from 1-1/2 pound cauliflower) cut into 1-inch florets
3 garlic cloves
2 tbsp olive oil, plus 1 teaspoon
1 teaspoon turmeric
1 teaspoon cumin
1/8 teaspoon crushed red pepper flakes, optional
1/2 tsp kosher salt, to taste
1 medium chopped onion
3 cups vegetable broth
1/4 cup full fat canned coconut milk, shaken well
2 tablespoons chopped cilantro

MAKE:

*Preheat the oven to 450°F. Smash the garlic cloves with the side of the knife.
*Place the cauliflower florets and smashed garlic in a large bowl and drizzle with 2 tablespoons olive oil. Shake the bowl a few times to coat the cauliflower evenly with the oil.
*In a small bowl combine the turmeric, cumin, salt and crushed red pepper flakes. Sprinkle evenly over cauliflower, tossing well to coat evenly.
*Place the cauliflower on a large rimmed baking sheet and bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked. Reserve 1 cup.
*Meanwhile, heat a medium pot over medium heat, add 1 teaspoon oil and onion and cook until translucent, about 2 to 3 minutes. Add the broth and transfer the remaining roasted cauliflower to the pot, bring to a boil and cook covered on low 15 minutes.
*Use a hand blender (or regular blender carefully in batches) and blend until smooth. Salt to taste as needed, stir in coconut milk and serve topped with roasted cauliflower and cilantro with additional coconut milk for drizzling if desired.
Makes 4 1/2 cups.

EAT:

Yield: 4 servings, Serving Size: 1 1/8 cup
Calories: 159
Protein: 4g
Carbohydrates: 14g
Total Fat: 10.5g

Skinnytaste.com


28
Mar
17

MINI BELL PEPPER LOADED TURKEY “NACHOS”

Bell-Pepper-Loaded-Turkey-“Nachos-1-4

We love these low-carb nachos because they are delicious, crunchy and loaded with low fat high protein turkey taco meat and all your favorite nacho toppings! Enjoy in confidence!

GATHER:

Olive oil spray
1 lb 93% lean ground turkey
1 clove garlic, minced
1/4 onion, minced
1 tbsp chopped fresh cilantro or parsley
1 tsp garlic powder
1 tsp cumin powder
1 tsp kosher salt
1/4 cup tomato sauce
1/4 cup chicken broth
21 mini rainbow peppers, halved and seeded (about 13 oz seeded)
1 cup sharp shredded Cheddar cheese
2 tbsp light sour cream, thinned with 1 tbsp water
2 tbsp sliced black olives
1 jalapeno, sliced thin (optional)
Chopped cilantro, for garnish

MAKE:

*Preheat oven to 400F and line a large baking try with parchment or aluminum foil. Lightly spray with oil.
*Spray oil in a medium nonstick skillet over medium heat.
*Add onion, garlic and cilantro and saute about 2 minutes, add ground turkey, salt, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and chicken broth, mix well and simmer on medium for about 5 minutes, remove from heat.
*Meanwhile, arrange mini peppers in a single layer, cut-side up close together.
*Fill each with cooked ground turkey mixture, then top with shredded cheese and jalapeno slices, if using.
*Bake 8 to 10 minutes, until cheese is melted.
*Remove from oven and top with black olives, sour cream and cilantro. Serve immediately.

EAT:

Yield: 6 servings, Serving Size: 7 nachos
Calories: 187
Protein: 18g
Carbohydrates: 6.5g
Total Fat: 11g

Skinnytaste.com


21
Mar
17

CRAB CAKES BENEDICT WITH AVOCADO RELISH

benedict crab-cakes

Traditional Eggs Benedict are so high calorie with all the Hollandaise sauce, fatty meats and bread but we love this recipe because it is so delicious and satisfying and much healthier for your bariatric lifestyle! Enjoy in confidence!

GATHER:

FOR THE CRAB CAKES: (BEST IF MADE 1 HOUR AHEAD)
1 pound jumbo lump crabmeat, picked over
2 tablespoons plain nonfat Greek yogurt
1/2 cup panko breadcrumbs (or gluten-free panko)
2 large eggs, beaten
1 teaspoon freshly squeezed lime juice
2 tablespoons finely chopped fresh cilantro
2 tablespoons finely chopped fresh chives
1/4 teaspoon ground cumin
2-3 dashes tabasco sauce

AVOCADO RELISH:
8 oz (2 small) ripe Hass avocados; diced
1/4 cup finely chopped red onion
1 small tomato, seeded and diced small
2 tablespoons chopped fresh cilantro
2 teaspoons fresh lime juice
2 teaspoons extra virgin olive oil
1/4 teaspoon kosher salt & freshly ground black pepper

POACHED EGGS:
6 large eggs
2 teaspoons white or cider vinegar
1 teaspoon kosher salt
Chopped cilantro, for garnish

GATHER:

FOR THE CRAB CAKES:
*Place crab meat in medium mixing bowl.
*In small mixing bowl, whisk together remaining ingredients
*Add yogurt mixture to crab meat and gently combine, do not over mix.
*Shape into 6 – 3 1/2 inch cakes, refrigerate 1 hour or as long as overnight.

FOR THE AVOCADO RELISH:
*Gently combine all ingredients together in a medium bowl. Let sit at room temperature until ready to serve.

FOR THE POACHED EGGS:
*Crack eggs into individual small cups or ramekins. Bring a pot of water to a boil. Add vinegar and salt. Reduce to simmer. Use a spoon to stir the water so it is spinning around in a circle. This will keep the egg whites from spreading out away from the yolk.
*Carefully drop eggs one at a time into the center of the pot.
*Simmer for 2 minutes then turn off the heat. Cover and let sit for 2 more minutes.
Gently remove eggs with a slotted spoon and place on plate lined with paper towels.

TO ASSEMBLE:
*Spray oil in a large cast iron pan over medium-high heat.
*Cook crab cakes for 4 to 5 minutes on each side until heated through and lightly browned. Place one cake on each of 6 plates.
*Gently stir Avocado Relish and place heaping pile on each crab cake.
*Top with a poached egg and garnish with cilantro.

EAT:

Total: 6 Servings, Serving Size: 1 cake with egg
Amount Per Serving:
Calories: 149
Protein: 24g
Carbohydrates: 10g
Total Fat: 13g

Adapted by Diane Henderiks, RD
Skinnytaste.com


14
Mar
17

UN-STUFFED CABBAGE BOWLS (INSTANT POT OR STOVE TOP)

soup Cabbage-Beef-Tomato-Soup

We love this easy and deliciously satisfying stew for the winter weather because it is chock full of seasoned and nutrient rich vegetables and lean protein! Perfect for your bariatric or low carb, low fat lifestyle. Enjoy in confidence!

GATHER:

Cooking spray
1 lb 93% lean ground beef
1 1/4 teaspoon kosher salt
1 cup chopped onion
1 clove garlic, minced
1 tablespoon dried marjoram
Black pepper, to taste
8 ounce can tomato sauce
1/2 teaspoon Hungarian paprika
1 cup less sodium beef broth
2 tablespoons raisins
1 cup cooked brown rice
1 medium head cabbage, cored and chopped (9 cups)

MAKE:

INSTANT POT:
1. Press the saute button on the Instant Pot. Spray with oil then add the beef and salt, cook breaking the meat up until browned, about 5 minutes. Add the onion, garlic, marjoram and black pepper and stir. Add the tomato sauce, paprika, beef broth and raisins, cover and cook high pressure 15 minutes.
2. Quick release, add the rice and cabbage and cook 3 minutes high pressure. Quick release and serve with additional rice if desired.

STOVE TOP DIRECTIONS:
1. Heat a large pot or Dutch oven over medium-high heat, spray with oil then add the beef and salt, cook breaking the meat up until browned, about 5 minutes. Add the onion, garlic, marjoram and black pepper and stir. Add the tomato sauce, 1/4 cup water, paprika, beef broth and raisins, cover and cook medium-low 25 minutes.
2. Add the cooked rice and cabbage and cook 8 to 10 minutes, or until the cabbage is tender. Serve with additional rice if desired.

EAT:

Yield: 4 Servings, Serving Size: 1 1/2 cups
Amount Per Serving:
Calories: 338
Protein: 30.5 grams
Carbohydrates: 36 grams
Total Fat: 8 grams

Skinnytaste.com


7
Mar
17

4-INGREDIENT FLOURLESS BANANA-NUT PANCAKES

Pancakes Banana-Nut

We love these EASY, good-for-you pancakes, made with only FOUR ingredients because everyone craves pancakes sometimes and these are delicious! Enjoy in confidence for your bariatric lifestyle!

GATHER:

1 medium ripe banana (the riper the better!)
2 tablespoons quick oats*
1 large egg, beaten
2 tablespoons chopped pecans

MAKE:

1. Mash bananas with a fork in a medium bowl until smooth. Add egg and oats and mix well.
2. Heat a large nonstick skillet over medium-low heat, pour the batter to make 3 pancakes. Top with pecans, and cook about 3 to 4 minutes. Turn and cook 3 to 4 minutes, until golden.
3. Top with 1 teaspoon of your favorite syrup or honey if desired.
*check labels for gluten-free

EAT:

Serving Size: The whole batch
Amount Per Serving:
Calories: 318
Protein: 10g
Carbohydrates: 36g
Total Fat: 16.5g

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