Who needs chocolate on Easter? Try this yummy, perfectly bariatric portioned recipe because with creamy strawberry yogurt, sweet bananas and crunchy smashed peanuts… what’s not to love? Enjoy in confidence!
1 medium banana, sliced into 16 coins
2 oz. (about 1/4 cup) fat-free strawberry Greek yogurt (like the kind by Chobani)
2 tsp. finely chopped peanuts
*Lay banana coins on a large plate or platter.
*Evenly top with yogurt, followed by peanuts.
*Freeze until yogurt is firm, about 1 hour. Eat up!
Makes 1 serving
Entire recipe: 182 calories
Protein 7.5 grams
Carbs 34.5 grams
Fat 3 grams
Yum, we love these delicious and flavorful stuffed peppers because they are high in protein and fiber and very filling! This is a great way to take care of your healthy bariatric lifestyle! Enjoy!
2 tsp olive oil
1 onion, chopped
4 cloves garlic, chopped
1/2 half red bell pepper
1/4 cup parsley (or cilantro)
5 bell peppers (red or green)
14 oz shredded cooked chicken breast
1/2 tsp cumin
adobo (or salt) to taste
15.5 oz can white beans
1/2 cup reduced fat shredded cheddar
*In a medium pan, heat oil on medium heat. Add chopped onions, garlic, parsley and red pepper. Saute until soft, about a minute. Add chicken and season with cumin and adobo. Add beans and 1 to 1-1/2 cups of water and simmer for about 5-10 minutes, until it thickens and the liquid reduces. Adjust spices to taste.
*Preheat oven to 350°. Cut peppers in half removing seeds and stem. Place peppers in an oven-proof dish. Fill each pepper with 1/3 cup of chicken and bean mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 30 minutes at 350°.
*Remove foil, top with cheese and bake uncovered another 5 minutes.
Servings: 5, Serving Size: 2 halves
Protein: 29.9 grams
Carb: 34.9 grams
Fat: 5.9 grams
We love these perfectly petite, perfectly bariatric friendly high protein breakfast quiche for your busy mornings! Make them on the weekends, and reheat leftovers for the week or freeze them and reheat later! Enjoy breakfast with confidence.
Olive oil spray
1 tbsp olive oil
1/2 medium onion, diced
1/3 cup chopped bell pepper
2 garlic cloves, crushed
1 medium tomato, diced
6 oz turkey kielbasa, diced
2 cups baby spinach
5 large whole eggs, beaten
4 large egg whites
1/3 cup fat free milk (or milk of choice)
1/3 cup all purpose flour*
1/2 tsp salt
1/8 tsp black pepper
3 oz shredded cheddar cheese (low fat is best)
*For gluten free use GF all purpose flour.
*Preheat oven to 350°F. Spray a nonstick muffin pan with olive oil spray.
Heat the oil in a large non-stick skillet over medium heat. Sauté onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, kielbasa sauté for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute. Set aside.
*Meanwhile, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth. Add the cheese and cooked kielbasa mixture to the bowl and mix well.
*Pour into the prepared muffin pan and bake for 28 to 30 minutes, or until firm.
Servings: 6, 2 quiche
Protein: 18 grams
Carb: 12 grams
Fat: 11 grams
We love this delicious, low calorie and bariatric friendly soup because it is so easy and so yummy you will not believe you’re eating your vegetables! Your friends and family will love this too especially in the cold weather! Slurp it up for your lean and light lifestyle!
1/2 small onion, quartered
2 cloves garlic
3 medium zucchini, skin on cut in large chunks
32 oz fat free chicken stock
2 tbsp reduced fat sour cream
*Combine chicken broth, onion, garlic and zucchini in a medium pot and cook on medium heat.
*Bring to a boil, lower heat, cover, and simmer until tender, about 20 minutes. Remove from heat. Purée: Add the sour cream. Using an immersion blender, purée untill smooth.
*Stir in remaining ingredients, and adjust seasonings to taste. Serve hot.
*Optional: Top with 2 tsp parmesan cheese – 1 point extra
Servings: 4, Size: 1 cup
Protein: 3.5 grams
Carb: 11 grams
We love this delicious recipe because it has a whopping 30 grams of protein per serving and it replaces carby noodles with zucchini “zoodles” for your healthy bariatric lifestyle. Eat in confidence!
*For the sauce:
1/2 cup reduced sodium chicken broth*
1 tbsp reduced sodium soy sauce (use tamari for gluten free*)
1 tbsp oyster sauce*
1/2 tbsp rice wine
1 tbsp cornstarch
*For the zoodles:
2 medium zucchini, ends trimmed
8 oz skinless, boneless chicken breast, cut into thin short strips
kosher salt, to taste
2 tsp grapeseed or canola oil, divided
3/4 cup sliced bok choy
1/2 cup sliced mushrooms such as shiitake
1/2 cup shredded carrots
3 scallions, sliced into 1-inch pieces on the diagonal
1/2 tbsp grated fresh ginger
2 garlic cloves, chopped
*check labels for gluten-free
*For the sauce – in a medium bowl, combine the chicken broth, soy sauce, oyster sauce, rice wine and 2 tablespoons of water. Whisk in the cornstarch until smooth.
*Using a spiralizer fitted with a shredder blade, or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips. If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat.
*Season chicken with salt. Heat a large nonstick wok over high heat. When very hot, add 1 tsp of the oil and the chicken. Cook until browned on both sides and opaque throughout, 2 to 3 minutes. Set aside.
*Add the remaining oil, bok choy, mushroom, carrots, scallions, ginger and garlic. Cook until crisp tender, 2 to 3 minutes. Set aside with the chicken.
*Pour the sauce mixture into the wok and cook, stirring, until thickened and bubbling, 1 to 1-1/2 minutes.
*Add the zucchini noodles to the sauce, mixing so the zucchini is covered in sauce, and cook until the zucchini is tender, 2 minutes.
Add the chicken and vegetables to combine, then divide between two serving bowls.
Servings: 2, Size: 1/2 recipe
Protein: 30 g
Carb: 28 g
Fat: 8 g
*This faux lo mein dish is made with zoodles (zucchini noodles) in place of noodles and the results are DELISH (and bonus under 300 calories)! Each bowl is loaded with chicken and vegetables in a savory sauce. If you want to make this meatless, tofu would also be great in this dish. Start to finish this takes about 20 minutes to make… quicker than waiting for your take-out to get delivered!
*To make the zoodles you can use a vegetable spiralizer such as the Paderno Spiral Vegetable Slicer or a mandolin fitted with a julienne blade although the spiralizer is so much easier and safer.
*Since zucchini releases a lot of water as it cooks, I use it to my advantage and purposely leave the sauce a little thick. Once the noodles cook and release their liquid (I only cook them 2 minutes TOPS) the liquid from the zucchini thins the sauce and it comes out perfect.
We love this recipe because it is so easy and delicious. It also keeps in the refrigerator for up to 5 days for easy reheating on a busy morning or anytime of the day! Eggs are an inexpensive and high quality protein to fuel your bariatric lifestyle and your breakfast. No “Egg-cuses!”
6 medium red tomatoes
6 large pasture-raised eggs
Sea salt to taste
Black pepper to taste
1 teaspoon flat leaf parsley, chopped (optional)
*Cut the top ¼ off the top of the tomato, including the stem. Using a spoon or a serrated grapefruit spoon, scrape out the inner membrane and seeds until you only have the hollow shell left. Repeat for the remaining tomatoes.
*Place each tomato cut-side up on a baking sheet or in a muffin pan.
*Crack one egg into each tomato cup. Bake at 350 F for 20 minutes (for a softer egg) or 25 minutes (for a hard egg).
*Let cool then sprinkle with salt, pepper, and the optional flatleaf parsley.
*For leftovers, store in an airtight container in the refrigerator for up to 5 days.
3 servings, 2 tomatoes per serving
Protein: 18 grams
Carbohydrate: 14 grams
Fat: 10 grams
Nutrition Facts estimated by Misti Gueron MS, RD
We love these brussels sprouts because they are roasted until crisp, topped with a light cheese sauce made with Gruyere and parmesan and then baked until brown and bubbling. Whether you love or hate brussels sprouts you will love this! Perfect to add to any bariatric table and especially good for your lean and light lifestyle! Enjoy!
16 oz brussels sprouts, trimmed of outer leaves and sliced in half
1/4 tsp kosher salt
Black pepper, to taste
Olive oil spray
1/2 tbsp butter
1/3 cup chopped shallots
2 tsp all purpose flour (or gluten free flour for GF)
3/4 cup fat free milk
1/4 tsp kosher salt
1 tsp fresh thyme
1 tbsp grated parmesan cheese
2 oz grated Gruyere cheese, divided
*Preheat oven to 400°F. Spray an 8″x12″ gratin dish or casserole with olive oil. Add the brussels sprouts and season with salt and pepper. Spray more olive oil over the brussels and place in the lower third of the oven. Bake 15 minutes, toss and bake an additional 10 minutes.
*Heat a medium nonstick 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 brussels sprouts, and top with the remaining cheese. Bake for 15 minutes until top is lightly browned and bubbly.
Servings: 6, Size: 1/2 cup
Protein: 7 grams
Carb: 12 grams
Fat: 5 grams
Valentine’s Day is the perfect excuse to eat strawberries out of a champagne glass! We love this bariatric friendly delicious dessert because the combination of light sour cream and the sweetness of brown sugar drizzled over berries makes this a perfectly guilt-free, yet decadent dessert choice. Enjoy!
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
Our children are our future. This current generation of children will be the community leaders, doctors, lawyers, salesmen, and teachers of the next generation. It is our duty to educate them in every regard; life, health, relationships, education, and the list goes on.
The Khalili Foundation was launched in 2010 by a group of Bariatric Surgeons who know first- hand, the critical need for direct intervention in the lives of young people who are struggling with, or at-risk for, the disease of obesity. “We would love to NOT see this younger generation come through our doors as adults,” says Dr. Eraj Basseri, who along with Dr. Ted Khalili and Dr. Kai Nishi are the founders of The Khalili Foundation. The Foundation’s mission is to promote healthy lifestyles through education and action, recognizing the need to proactively address the childhood obesity epidemic through early intervention. By working with local elementary schools, the group promotes childhood obesity awareness and prevention – and connecting the at-risk population with much needed resources – The Foundation seeks to enable children and their families to make better and healthier choices in their everyday living. Our ultimate goal is to break the cycle of obesity through knowledge and empowerment.
The goal of the 5K walk/run is not just to get our exercise in and hangout with our peers, but to walk/run in hopes that we are setting a good example for these kids and helping them to see that a healthy life is the foundation of life!
We look forward to seeing everyone at the 5K on March, 14, 2015.
“If you’ve never crossed a finish line, come cross your first one with us.”
Kick off February with one of our favorite recipes! This delicious frittata is loaded with nutrient rich asparagus, shallots and Swiss cheese and is perfect for breakfast, lunch or dinner! This recipe is especially filling and perfect for the high protein and low carb bariatric lifestyle! Enjoy!
1/2 lb asparagus, tough ends trimmed off
1/2 cup shallots, chopped
5large egg whites
1tbsp 1% milk
2tbsp fresh grated Pecorino Romano
3oz reduced fat Swiss cheese (I used Sargento)
Salt and fresh pepper to taste
*Steam asparagus crisp and tender, about 3 to 4 minutes. Thinly slice on the diagonal into 1/2-inch pieces.
Preheat oven to 350°F.
*Heat butter in a 10-inch oven safe skillet over medium heat. Stir in shallots and saute until golden, about 4-5 minutes. Add steamed asparagus, salt and pepper.
*In a medium bowl whisk eggs, egg whites, grated cheese, milk, salt, and pepper. Add the swiss cheese and mix well.
*Add eggs to the skillet making sure eggs cover the asparagus. Cook on medium for about 4 minutes, until the edges begin to set. Move the skillet to oven. Cook about 16 to 18 minutes, or until frittata is completely cooked.
Serve hot, cut into 4 to 6 equal wedges.
Servings: 4, Size: 1/4 of frittata
Protein: 21 g
Carb: 13 g
Fat: 11 g
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.