We love this creamy, dairy-free savory soup because the roasted vegetables add so much flavor and depth and when you top with more roasted vegetables for added crunch it’s both filling yet light. Enjoy in confidence!
Canola cooking spray
16 oz cauliflower florets
16 oz brussels sprouts, halved
2 tbsp olive oil
1 teaspoon butter (or more oil for DF, W30, V)
1/2 cup chopped shallots
3 1/2 cups vegetable broth
3/4 teaspoon kosher salt
Black pepper, to taste
*Preheat oven to 450F.
*Line a large large baking sheet with foil and spray with oil. Place the cauliflower and the brussels cut side down on the baking sheet, drizzle with oil and roast on the bottom third of the oven 25 minutes, tossing half way until slightly browned.
*Meanwhile, melt the butter in a large sauce pan over low heat and add shallots. Cook until translucent, about 5 minutes. Add the broth and simmer 5 minutes.
*Shut the oven, reserve about 1 generous cup of the roasted vegetables and keep warm on the baking sheet.
*Transfer the rest to the pot and simmer 2 minutes.
*Transfer in two batches to the blender and blend until smooth.
Serve in 4 bowls topped with the roasted vegetables and fresh black pepper, to taste. Serve immediately.
Yield: 4 Servings, Serving Size: 1 cup + topping
Amount Per Serving:
Protein: 6.5 grams
Carbohydrates: 22 grams
Total Fat: 8 grams
We love this delicious winter soup because it is both warming and satisfying and it is perfect for your healthy bariatric lifestyle! Make it for the week and enjoy in confidence!
1 lb 90% lean ground beef
1-1/2 teaspoon kosher salt
1/2 cup diced onion
1/2 cup diced celery
1/2 cup diced carrot
28 oz can diced or crushed tomatoes
5 cups chopped green cabbage
4 cups beef stock (canned* or homemade)
2 bay leaves
*Assuming your electric pressure cooker has a saute option, or if using the Instant Pot, press the saute button and let the pressure cooker get very hot, when hot spray with oil, add the ground beef and salt and cook until browned breaking the meat up into small pieces as it cooks, 3 to 4 minutes.
*When browned, add the onion, celery and carrots and saute 4 to 5 minutes.
Add the tomatoes, cabbage, beef stock and bay leaves, lock the lid cook high pressure 20 minutes.
Let the steam release naturally. Remove bay leaves and serve. Makes 11 cups.
To cook on the stove top:
Follow the same directions as above in a large pot or Dutch oven, cook covered low 40 minutes.
*check labels for gluten-free or Whole30 compliant.
Total 7 servings, Serving Size: 1 1/2 cups
Protein: 15.5 grams
Carbohydrates: 14 grams
Total Fat: 6 grams
Valentine’s Day is a perfect excuse to eat strawberries out of a champagne glass! We love this bariatric friendly dessert because the combination of light sour cream and the sweetness of brown sugar drizzled over berries makes a guilt-free, yet decadent dessert choice. Savor in confidence!
16 oz strawberries, washed and cut
4 oz low fat sour cream
2 tbsp brown sugar
*Combine sour cream and brown sugar. Place about five strawberries in each glass and drizzle each with 2 tablespoons of cream sauce.
Servings: 5, Size: about 5 strawberries + 2 tbsp cream
Protein: 2.1 grams
Carb: 12.8 grams
Fat: 2.4 grams
We love anything cauliflower but this recipe is a new level yum! When you roast the riced cauliflower it is so easy and so tasty everyone will love it. Just think of everything you can put this with. Enjoy in confidence!
16 oz riced cauliflower
1 tablespoon olive oil
3 cloves garlic, chopped
1/2 teaspoon kosher salt
2 teaspoons fresh chopped parsley
1 teaspoon fresh lemon juice
*To cut the cauliflower into rice: Remove the core and coarsely chop the cauliflower into florets, then place the cauliflower (in 3 or 4 batches) in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
*Preheat oven to 425F. Spray a large sheet pan with oil. Combine the riced cauliflower, olive oil, garlic and salt on the prepared sheet pan, spread out in a single layer and roast in the oven 25 minutes, mixing halfway until golden.
*Remove from oven, top with fresh lemon juice and parsley. Makes 1 1/2 cups.
If you want to double the recipe, use two sheet pans.
Yield: 2 servings, Serving Size: 3/4 cup
Protein: 5 grams
Carbohydrates: 13.5 grams
We love this wholesome light recipe because it is the perfect high protein start to your day and anyone can make it…no stove needed! The combo of flavors and texture is sure to excite any AM palate. Enjoy in confidence!
1 cup plain, nonfat yogurt (or 0% Greek yogurt to decrease the carbs and increase the protein to approx. 22 grams!)
¼ cup unsweetened almond milk
½ banana, frozen
½ fresh banana, sliced (to top the bowls)
½ cup strawberries, frozen
¼ cup fresh strawberries, sliced (to top the bowls)
½ cup blueberries, frozen
¼ cup fresh blueberries (to top the bowls)
⅓ cup frozen raspberries
2 tablespoons unsweetened coconut
2 teaspoons chia seeds
*Place the coconut in the center of a microwave safe plate, and microwave in 30 second intervals, turning the coconut over until browned and toasted.
*Combine the yogurt, almond milk, and frozen fruit in a blender and blend until smooth. The blended mixture will be thicker than a smoothie.
*Pour 8 ounces into two bowls and top each bowl with the remaining sliced bananas, strawberries, blueberries, and 1 tablespoon of toasted coconut and 1 teaspoon of chia seeds.
Makes two servings
Per Serving: (8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds)
We love this quick and easy chili made with ground turkey, sweet potatoes and spices because it is a perfect weeknight meal for the bariatric patient! High in protein and rich in healthy nutrition it has just the right amount of spice to compliment the sweet potatoes without being too spicy! And, for those of you who have trouble finding good protein sources that digest well this is your answer! Enjoy in confidence!
20 oz, 93% lean ground turkey
Kosher salt, to taste
1/2 cup onion, chopped
3 cloves garlic, crushed
10 oz can Rotel mild tomatoes with green chilies
8 oz can tomato sauce
3/4 cup water
1/2 tsp cumin, or to taste
1/4 tsp chili powder
1/4 tsp paprika
1 bay leaf
1 medium sweet potato, peeled and diced into 1/2-inch cubes
Fresh cilantro, for garnish
* 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, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf.
* Cover and simmer over medium-low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally. Add 1/4 cup more water if needed. Remove bay leaf and serve.
Servings: 5, Serving Size: 1 cup
Protein: 23 grams
Carb: 14 grams
Fat: 8 grams
We love this recipe because it is delicious and bariatric friendly! Get this, the rice is swapped for heart healthy “riced” cauliflower and the cheese is low fat with all the delicious goodness of full fat! Check out the low calories and 26 grams of protein is more then 1/3 your daily supply! Plus it cooks in the slow cooker while you are gone for the day! Enjoy in confidence!
1 1/2 lbs. raw boneless skinless chicken breast
1/4 tsp. black pepper
1/2 tsp. salt
1 cup chopped onion
One 15-oz. can black beans, drained and rinsed
One 14.5-oz. can diced tomatoes, drained
One 4-oz. can diced green chiles, drained
1 1/2 cups reduced-sodium chicken broth
1 tbsp. chili powder
1 tbsp. ground cumin
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
5 cups roughly chopped cauliflower
1/2 cup shredded reduced-fat Mexican-blend cheese
Optional seasonings: additional salt and black pepper
*Place chicken in a slow cooker, and season with pepper and 1/4 tsp. salt. Top with onion, beans, tomatoes, and green chiles.
*Add broth and seasonings, including remaining 1/4 tsp. salt. Gently stir.
*Cover and cook on high for 3 – 4 hours or on low for 7 – 8 hours, until chicken is fully cooked.
*Transfer chicken to a large bowl. Shred with two forks — one to hold the chicken in place and the other to scrape across and shred it. Return shredded chicken to the slow cooker, and mix well.
*Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed. *Add cauliflower rice to the slow cooker, and stir to mix.
*If cooking on low heat, increase heat to high.
*Cover and cook for 55 minutes, or until cauliflower rice is tender.
Serve with a slotted spoon, draining the liquid. Sprinkle each serving with 1 tbsp. cheese.
Makes 8 servings, 1 serving 1/8th of recipe (about 1 cup)
Calories: 213 calories
Protein: 26 grams
Carbohydrate: 18 grams
Fat: 4 grams total fat
Prep: 15 minutes
Cook: 3 – 4 hours on high or 7 – 8 hours on low, plus 55 minutes
We love this delicious high protein version of meatballs! It’s not your regular meatball, it’s HUGE, and baked in the oven similar to how you would make a meatloaf, then topped with marinara and melted cheese – DELICIOUS! Now made low calorie, low fat and high in protein, enjoy in confidence!
1 lb 93% lean ground turkey
1/3 cup seasoned breadcrumbs
3 tbsp grated pecorino romano cheese
1 large egg
1 clove crushed garlic
2 tsp tomato paste
1 tbsp fresh minced parsley
1/2 teaspoon kosher salt
1/3 cup Delallo Pomodoro Fresco Marinara
1 oz (1/4 cup) shredded mozzarella cheese
Grated parmesan, optional for topping
Preheat the oven to 350°F.
In a medium bowl combine turkey, breadcrumbs, pecorino, egg, garlic, tomato paste, parsley and salt and gently mix to combine. Form into an oval loaf using your hands, slightly flattened at the top on a nonstick baking sheet. Bake uncovered 45 to 50 minutes, remove from oven, top with marinara and cheese and bake 3 to 5 minutes until the sauce is hot and the cheese is melted.
Slice in 8 equal pieces. Serve with more warmed sauce on the side if desired.
Yield: 4 Servings, Serving Size: 2 slices
We love this recipe for simple, delicious and healthy “lean it down” eating! It is so satisfying and yet so low calorie! This is a great way to kick off the New Year. Enjoy in confidence!
2 medium zucchini
Olive oil, salt and pepper
Red pepper, minced
Crumbled feta cheese
*Cut the ends off the zucchini, then thinly slice lengthwise.
*Brush with olive oil, sprinkle with salt and pepper.
*Grill for 2-4 minutes per side depending on thickness.
*Let cool or refrigerate until ready to use.
*Spread one side of each zucchini strip with hummus.
*Top with chopped chicken, veggies and cheese and roll.
*Place seam side down on a plate.
No nutrition data supplied
Estimations; recipe does not provide item measurements to calculate data
Serving size: 2 rolls
Calories: approximately 280
Protein: approximately 24grams
We love these healthy sweet potato Latkes because they are a lower fat, higher nutrient “re-do” on the traditional deep fried potato pancakes! The ingredients are simple: sweet potatoes, scallions, garlic and egg. You’ll want to make them and eat them right away, they are best when they are hot. These go perfect with Braised Brisket. Enjoy in confidence!
1 large (11 oz peeled) sweet potato, peeled
1/2 cup chopped scallions
2 large eggs, beaten
4 cloves crushed garlic
1/2 tsp kosher salt and fresh black pepper to taste
4 teaspoons olive oil
*Cut the sweet potato in half so it fits easily into the spiralizer. Spiralize with the smaller noodle blade of the spiralizer. Cut into smaller pieces, about 5 inches long.
*Mix together the sweet potatoes, scallions, eggs, garlic, salt and pepper in a large bowl and mix well to combine.
*Heat a large nonstick skillet over medium-low heat. When hot add 1 teaspoon of oil and swirl around the pan. Using a fork, grab some of the sweet potato mixture (roughly 1/3 cup), and gently place it in the skillet lightly pressing down with the fork. You can fit 4 on the skillet. Cook until golden on the bottom, about 3 minutes then flip with a spatula. Use the spatula to press them down to flatten and cook until golden, about 3 more minutes.
Makes about 12.
Servings: 4, Size: 3 latkes
Fat: 7 g
Carb: 11 g
Protein: 4.5 g
The question I get asked most often is what spiralizer I own. There are lots on the market which are fine, but I love my Paderno Spiral Vegetable Slicer because it’s made well and it’s easy to use and clean. I own the three-blade which is perfect for what I need.