We love this easy light summer salad, made with cucumbers, strawberries, almonds and fresh herbs and it is great alongside grilled chicken or fish or for a light lunch or delicious dinner! Enjoy in confidence this summer!
1 1/3 cup sliced strawberries
1/4 cup slivered red onion
1 1/3 cup diced cucumber (about ½ large)
1 tsp chopped fresh mint
1 tsp chopped fresh basil
1 teaspoon fresh lime juice
Pinch kosher salt
Freshly ground black pepper
1 tbsp balsamic glaze
2 tbsp sliced almonds, toasted
*Combine strawberries, onions, cucumbers, mint, basil, lime juice, salt and pepper. Lightly drizzle with balsamic glaze and finish with slivered almonds.
Servings: 4, Size: ¾ cup
Protein: 1 gram
Carb: 7 grams
Fat: 1.5 grams
We love these fresh and healthy summer spring rolls for your lean and active lifestyle! These are simple to make and can be filled with any type of protein and veggies you like! Enjoy in confidence on the first official day of summer!
12 rounds rice paper
24 large or jumbo peeled and cooked shrimp
1 large haas avocado (about 6 oz), sliced into strips
3 cups shredded carrot
3 cups shredded red cabbage
1/4 cup cilantro leaves
24 basil leaves
24 mint leaves
Peanut Dipping Sauce:
1/3 cup creamy peanut butter
1 tablespoon reduced-sodium soy sauce*
2 tablespoons hoisin sauce*
2 teaspoons sriracha
1 teaspoon grated ginger
6 tablespoons hot water, to thin
Mix together the ingredients for the peanut sauce.
*Take a rice paper wrapper and completely submerge it in hot tap water 10 to 15 seconds, until pliable.
*Place the wrapper on a plate or cutting board and top with 2 shrimp, a few avocado slices, 1/4 cup carrots, 1/4 cup cabbage, 2 basil leaves and 2 mint leaves.
*Fold the bottom half of the wrapper over the filling, hold the fold in place, tuck in the sides and roll tightly.
*Repeat with remaining filling and serve with dipping sauce.
Servings: 12, Size: 1 roll, 1 tbsp sauce
Protein: 5 grams
Carb: 17 grams
Fat: 6 grams
Typically these rolls are also filled with glass noodles, but feel free to leave them out and add other fresh veggies.
The peanut dipping sauce is the real star of the show – to-die-for! To save time, buy beautiful cooked shrimp from costco and pre-shredded carrots.
It can be tricky to wrap the rice paper, but after you do one, you get the hang of it (lots of you-tube videos out there). This makes a great appetizer or you can even have a few for lunch.
We love these stuffed high protein bell peppers because it is another way to use the ever-so-popular Crock Pot Chicken Taco Chili recipe and topped with cheese – it is so easy and SO good! Enjoy in confidence for your healthy bariatric lifestyle!
2 cups crock pot chicken taco chili (from Crock Pot Chicken Taco Chili recipe)
2 bell peppers, any color
6 tablespoons shredded cheddar
Cilantro or scallions, for garnish
Avocado or reduced-fat sour cream (optional)
*Preheat oven to 400°F. Cut peppers in half lengthwise, removing seeds and stem.
*Place peppers, cut side up in an oven-proof dish. Fill each pepper with 1/2 cup chili mixture, top each with 1 1/2 tbsp of cheese. Pour about 1/4 cup water or chicken broth on the bottom of the dish.
*Cover tight with foil. Bake 40-45 minutes, or until the peppers become soft.
*Top with cilantro or scallions and serve with sour cream or avocado if desired (optional).
Servings: 4, Serving Size: 1 stuffed half
Protein: 15 grams
Carb: 17 grams
Fat: 5 grams
We love these loaded chicken “nacho” tostadas – topped with cheese, tomatoes, guacamole, olives and jalapenos because they are an easy and healthy way to take nachos and turn them into a main dish! Enjoy in confidence!
4 tostada shells (low fat or use baked corn tortillas!)
1/4 cup shredded cheddar cheese
½ cup reduced fat shredded Mexican blend cheese (Sargento)
1/2 cup mashed avocado (about 1 small)
1 medium lime, halved
1 cup chopped tomato
¼ cup chopped white onion
2 tablespoons chopped cilantro
Freshly ground black pepper
7 ounces cooked boneless, skinless chicken breast, cubed*
1/3 cup canned drained black beans, rinsed
1 jalalpeno, sliced thin
2 tbsp sliced black olives
*In a small bowl, combine the cheeses.
*In another small bowl, combine avocado, juice from half the lime, and a pinch of salt.
*In one more bowl, combine tomatoes, onion, cilantro, juice from the other lime half, ¼ teaspoon salt and black pepper, to taste.
*To assemble: Layer each with 1/3 cup chicken, 1 tbsp black beans, and sprinkle with 2 1/2 tbsp cheese. Broil for 2-3 minutes or until the cheese is melted. Top each with a dollop of avocado and a spoonful of the tomato salsa, jalapeno black olives. Top each with a small sprinkle of salt.
*Seasoned 1, 8 oz breast with 1/8 teaspoon salt and pepper and throw on the grill pan for 8 to 10 minutes on each side over medium heat.
Yield: 4 Servings, Serving Size: 1 tostada
Amount Per Serving:
Total Fat: 14.5g
Misti’s Notes: make healthier tostada shells by baking simple fat free corn tortillas!
If your Memorial Day left you feeling stuffed, try this lighter version of the classic Waldorf Salad! We love this recipe because it is delicious and served in lettuce leaves for your healthy bariatric lifestyle! Enjoy with your hands instead of a fork and eat in confidence!
2 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon plus 1 teaspoon honey
Pinch of salt
Pinch of freshly ground black pepper
2 cups chopped (¼-inch pieces) cooked skinless boneless chicken breast (about 12 ounces)
2 celery stalks, thinly sliced on the bias
¼ cup chopped fresh parsley leaves
1 cup finely shredded red cabbage
1 large pear, halved, cored, and sliced into ¼-inch pieces (I like Bosc or Anjou pears)
3 ounces Gorgonzola cheese, crumbled (¾ cup)
8 butter lettuce leaves
In a large bowl, whisk together the oil, vinegar, honey, salt, and pepper. Add the chicken, celery, parsley, cabbage, pear, and Gorgonzola, and toss well to coat all ingredients in the dressing. Cover the bowl and refrigerate for 30 minutes.
To serve, place 2 butter lettuce leaves on each of 4 plates and divide the salad among the lettuce cups.
Servings: 4 • Size: 1/4 • Points +: 9 • Smart Points: 8
Calories: 341 • Fat: 18 • Saturated Fat: 8 g • Carb: 18 g • Fiber: 3 g • Protein: 27 g
Sugar: 11 g • Sodium: 471 mg • Cholesterol: 83 mg
We love this high protein and delicious salsa because the ingredients combine to create a snack or meal and you can bulk it up by adding beans, corn or avocado! Bring this to your Memorial Day celebration and watch it disappear fast! Enjoy in confidence for your bariatric lifestyle!
16 oz cooked peeled shrimp, diced fine
4 vine ripe tomatoes, diced fine
6 tbsp red onion, finely diced
3 tbsp jalapenos, diced fine (more or less to taste)
2 tbsp minced cilantro
2 limes, juice of (or more to taste)
1/2 tsp kosher salt
*Combine diced onions, tomatoes, salt and lime juice in a non-reactive bowl and let it sit about 5 minutes. Combine the remaining ingredients in a large bowl, taste for salt and adjust as needed.
*Refrigerate and let the flavors combine at least an hour before serving.
Makes 4 1/4 cups.
Servings: 8, Serving Size: a little over 1/2 cup
Protein: 12.5 grams
Carb: 4.4 grams
Fat: 0.9 grams
Chef’s Tips: This shrimp salsa is low-fat, gluten-free and perfect for low-carb diets, but you can switch it up and add black beans to boost the fiber, or roasted corn to add a touch of sweetness, and even avocado to add some healthy fats. Add more jalapeño to make it spicier and adjust the lime, cilantro and salt to suit your taste.
We love this delicious and easy protein packed mini meal! The flavors are certain to please your palate while the nutrition profile suites your waistline! Try it on whole grain crisp bread crackers for your healthy bariatric lifestyle and enjoy in confidence!
1 ounce (about 1/4 small) Haas avocado
2 ounces cooked lump crab meat
1 tablespoon chopped fresh cilantro, divided
Juice from ½ small lime
1 small green onion, thinly sliced, green and whites separated
Freshly ground black pepper, to taste
1 (1.5-ounce) slice 100% whole grain bread, toasted (1 AK Mak cracker or 1 Wasa Cracker)
1 small radish, trimmed and thinly sliced
1/2 teaspoon extra-virgin olive oil
*In a small bowl, mash avocado with a fork until smooth.
*In another small bowl, combine crab, 2 teaspoons cilantro, lime juice, onion whites, pinch of salt and pepper.
*Spread avocado evenly over toast, top with crab mixture, radish, remaining cilantro, green onion, sprinkle of paprika, pinch of salt, pepper and a drizzle of olive oil. Serve immediately.
1 serving, Serving Size: 1 toast or 2 above crackers
We love this delicious recipe because it is a comfort food that is super healthy and lower in carbohydrate and fat than traditional mashed potatoes. This recipe uses the infamous cauliflower and kale, the veggies of the year the last couple of years and with good reason; amazing for your health and delicious when done right! Enjoy for your bariatric lifestyle in confidence!
(6 cups) 1 large head cauliflower, cut up into florets
4 teaspoons unsalted butter
3 cups chopped kale
4 cloves crushed garlic
2 chopped scallions
1/3 cup fat free milk
Kosher salt and pepper to taste
*Boil the cauliflower: Put the cauliflower in a medium pot and cover with cold water by at least an inch. Add salt, and bring to a boil. Cook, covered until fork tender. 6 to 8 minutes. Drain in a colander (reserving some liquid if needed).
*In the same pot, melt 1 teaspoon butter medium high heat and add the garlic and scallions, cook 30 seconds, add the kale, 1/4 tsp salt, cover and cook until wilted, 6 to 7 minutes.
*In a blender, puree the cauliflower with milk, transfer to the pot with the greens and add 2 teaspoons butter, 1/4 teaspoon salt and pepper, keep warm. To serve, transfer to a bowl and top with remaining teaspoon butter.
Servings: 4, Size: 3/4 cup
Protein: 6 grams
Carb: 16 grams
Fat: 5 grams
We love this recipe because it is so delicious, easy to make and has a whopping 18 grams of protein per serving! A perfect bariatric meal as we transition from spring into summer! Serve in a creamy avocado half over a bed of arugula and your taste buds will be as happy as your healthy body!
28 extra large shrimp, cleaned and deveined (11 oz)
1/2 red onion, sliced
2 garlic cloves, crushed
12 grape or cherry tomatoes, halved
2 tbsp cilantro, finely chopped
1 tsp kosher salt
1/4 cup white wine vinegar
1 tbsp olive oil
1/2 jalapeno, diced fine
2 tbsp clam juice
1/8 tsp cumin
1/8 tsp pepper
1/2 tsp raw honey (omit for Whole30)
4 cups arugula
2 medium Haas avocados (10 oz total)
*Boil a large pot of water, add the shrimp and cook until just opaque, about 4 minutes. Remove and transfer to an ice bath to prevent further cooking.
*In a large bowl combine the onions, garlic, tomatoes, cilantro, salt, pepper, vinegar, olive oil jalapeno, clam juice, cumin, and honey; mix to combine. Add the shrimp and refrigerate for at least 2 hours or as long as overnight.
*To serve cut the avocados in half, remove the pit and skin. Divide arugula in 4 dishes, top each with 1/2 avocado and top with ceviche (about 1/2 cup-7 shrimp each).
Servings: 4 • Size: 7 shrimp + 1/2 avocado
Protein: 18 grams
Carb: 13 grams
Fat: 16 grams
We love this twist on traditional pizza because it is delicious and lower in carbs and fat for your healthy bariatric lifestyle! Enjoy a slice in confidence!
1 head cauliflower 7 – 8″ wide
1 egg, large
1/2 cup Parmesan or Mozzarella cheese, grated/shredded & not packed
1 tsp Italian (or rosemary, basil, parsley) herb seasoning
1/8 tsp salt
1/4 tsp freshly ground black pepper
*Preheat oven to 375 degrees and line round pizza baking sheet with parchment paper.
*Rinse cauliflower, remove the outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until “rice” texture. Some coarse chunks are fine.
*Place on a prepared baking sheet and bake for 15 mins.
*Remove cooked cauliflower from the oven and transfer to a bowl lined with a double/triple layered cheesecloth.
Then squeeze the liquid out of the ball, cauliflower inside the cheesecloth, as hard as you can. Be patient and do this a few times until barely any liquid comes out. Increase oven to 450 degrees. Transfer cauliflower to a mixing bowl along with egg, cheese, herb seasoning, salt, black pepper and mix to combine. Transfer cauliflower mixture onto the same baking sheet you used to roast the florets (use the same parchment paper or swap it for a new one if it gets too soggy), and flatten with your hands until thin pizza crust forms.
*Bake for 15 – 20 minutes and remove from the oven.
Top with your favorite toppings and bake again until cheese on top turns golden brown. Slice and enjoy!
EAT: (crust only, no toppings)
Servings Per Recipe: 8, Amount Per Serving = 1 slice
Protein: 5.5 grams
Carbs: 5.7 grams
Fat: 2.7 grams
Misti’s Estimated Nutrition Facts with low fat cheese and vegetable toppings per slice
Protein: 16 grams
Carbs: 10.7 grams
Fat: 12.5 grams
Storage Instructions: Refrigerate covered for up to 2 days. You can also freeze the crust tightly wrapped in plastic, for 1 month.
The recipe and images are referenced from iFOODreal.com – Thank you!