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.
We love this easy, super fun and tasty recipe because it is made up of mostly fruit and it is easy to take to go! Healthy party platter here we come! Enjoy in confidence!
Slice of banana
Mini marshmallow (or 1 mini slice of string cheese)
Extra-long toothpicks (party supply store)
*Place the four ingredients on the long toothpick as shown.
*First the grape, banana, strawberry, and last the marshmallow (or string cheese cube).
*Lay on platter
Serving size; 3
We love this family friendly soup for the holidays! It is a perfectly bariatric friendly soup to warm up to on a chilly December evening. It’s made with mini turkey meatballs, tomatoes, zucchini, carrots, spinach and the chef’s secret ingredient for the best tasting soup – a parmesan cheese rind! It also makes great leftovers and can be frozen if you want to make this ahead for the month. Enjoy in confidence!
For the Meatballs:
20 oz (1.3 lb) ground turkey breast 93% lean
1/4 cup seasoned whole wheat breadcrumbs*
1/4 cup grated parmesan cheese
1/4 cup parsley, finely chopped
1 large egg
1/4 cup onion, minced
1 clove garlic, minced
1/4 tsp salt
For the Soup:
32 oz container reduced sodium chicken broth
2 tsp olive oil
1/2 cup chopped onion
1 cup diced carrots
1/2 cup diced celery
2 garlic cloves, minced
2 (14.5 oz) cans petite diced tomatoes
Parmesan cheese rind (optional)
1 fresh rosemary sprig
2 bay leaves
2 tbsp chopped fresh basil
1/4 cup chopped fresh Italian parsley
1/2 tsp kosher salt and fresh black pepper
8 oz zucchini, diced
2 cups chopped fresh spinach
extra parmesan cheese for garnish (optional)
Chef’s Tip: Keep the rind of a parmesan block in the freezer just for making soups like this!
*Preheat oven to 400°F.
*In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, onion, garlic, salt and cheese. Using your (clean) hands, gently mix all the ingredients well until everything is combined. Form small meatballs, about 1 tbsp each, you’ll get about 42. *Bake in the oven about 12 minutes.
*Meanwhile, heat the oil in a large pot or Dutch oven over medium-high heat. Add the carrots, celery, onion, garlic and saute until tender and fragrant, about 15 minutes.
*Add the broth, tomatoes, parmesan cheese rind, salt and pepper. Add the rosemary, basil and parsley, cover and cook on low 40 minutes.
*Remove the bay leaves, rosemary sprig, parmesan rind and drop the meatballs in along with the zucchini and spinach, cover and simmer until the zucchini is tender and meatballs are cooked through, about 8 to 10 minutes, season to taste with salt and black pepper if needed. Serve with extra grated cheese on the side if desired.
Makes 11 cups.
Servings: 7, Size: 1 1/2 cups
Protein: 21 grams
Carb: 14 grams
Fat: 9 grams
We love this delicious and easy high protein frittata during the holidays because this healthy meal will keep your stamina up for your holiday cheer! The spinach, scallions, feta and eggs make a great breakfast or a delicious low carb lunch served with a salad on the side. Enjoy in confidence!
2 whole eggs
8 large egg whites
1 tsp olive oil
1/2 red onion, finely chopped
3 scallions, chopped
10 oz frozen chopped spinach, thawed
2oz crumbled feta
2 tbsp Parmigiano-Reggiano, grated
Salt and freshly ground pepper
*Squeeze all water from spinach.
*In a 9 inch non-stick sauté pan, heat olive oil over medium heat.
*Add the onion and scallions and cook until soft, about 4 minutes.
*Meanwhile in a medium bowl, beat the eggs.
*Add salt, pepper, cheeses and spinach and mix well.
*Pour the mixture into the skillet and cook until the bottom sets, about 5 minutes.
*Hold a large plate over the pan and invert the frittata onto the plate, then slide it back into the pan.
*Cook about 5 minutes longer. Serve hot.
Yield: 4 servings, Serving Size: 1/4 of frittata
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.