Garlic Sweet Potato Mash



We love these savory sweet potatoes because they are the perfect bariatric friendly and delicious addition to your Thanksgiving dinner!

2 lbs (4 medium) sweet potatoes, peeled & cubed into 1-inch pieces

1 tbsp butter

3 cloves garlic, crushed

1/2 cup 1% milk

2 tbsp light sour cream

Salt and fresh cracked ground pepper, to taste

*Place the sweet potatoes in the slow cooker and add just enough water to cover them. Add salt to the water, then cover and set the slow cooker to 4 hours on LOW.

*Just before the potatoes are ready, melt the butter in a small saute pan and sauté garlic until lightly golden. Drain the potatoes in a colander and return them to the slow cooker.

*Pour the garlic butter over them, add milk and sour cream and mash until smooth and creamy. Adjust salt and pepper to taste and keep the slow cooker set to warm until ready to eat or up to 2 hours.

Servings: 5, Size: 3/4 cup
Calories: 151

Protein: 3 grams

Carb: 27 grams

Fat: 3.5 grams




Mushroom Fennel Quinoa Stuffing

Stuffing with Mushrooms and Fennel (1)

We love this higher protein Bariatric savory quinoa stuffing because it is a delicious, protein-packed, gluten-free alternative to traditional stuffing and its yummy!



1 cup uncooked quinoa, rinsed well

1 1/2 cups low sodium chicken broth (vegetarians use veggie broth)

1 tbsp olive oil

1 small onion, diced

3/4 cup fennel, diced

1/2 cup celery, diced

1/2 cup carrots, diced

8 oz sliced fresh mushrooms

salt and fresh cracked pepper to taste

*Cook rinsed quinoa in broth according to package directions.

*While the quinoa is cooking, in a large heavy sauté pan add olive oil to the pan, then the onion, sauté one minute. Add the fennel, celery, and carrots, salt and pepper to taste; cook about 12-15 minutes over medium heat, until vegetables are soft.

*Add the mushrooms to the pan, more salt and pepper if needed and cook, stirring 5 minutes, then cook covered for 2 minutes, or until the mushrooms have released their juice and are cooked through.

*Add the cooked quinoa to the pan and mix well.



Servings: 5 1/4 cups, 7 servings, each serving ¾ cup.

Calories: 136

Protein: 5 grams

Carb: 21 grams

Fat: 4 grams




Cauliflower Mashed “Potatoes”


We love this creamy and warm new way to make mashed faux potatoes!  “Hello, bariatric friendly,” “Hello cauliflower,” “Hello skinny Thanksgiving!”



1 head of cauliflower
3 tablespoons milk
1 tablespoon butter
2 tablespoons light sour cream
1/4 teaspoon garlic salt
freshly ground black pepper
snipped chives



*Separate the cauliflower into florets and chop the core finely.

*Bring about 1 cup of water to a simmer in a pot, then add the cauliflower.

*Cover and turn the heat to medium.

*Cook the cauliflower for 12-15 minutes or until very tender.

*Drain and discard all of the water (the drier the cauliflower is, the better) *Add the milk, butter, sour cream, salt and pepper and mash with a masher or blend until looks like “mashed potatoes.”

*Top with chives.



Servings: 4

Calories: 58

Protein: 2 grams

Carbohydrate: 5 grams

Fat: 4.5 grams

Recipe modified by Misti Gueron MS, RD

Original Recipe: steamykitchen.com 


Roasted Pumpkin Sage Soup

roasted-pumpkin-sage-soup (1)


We love Pumpkin recipes and this one brings in the season with perfectly bariatric friendly ingredients. The aroma of roasted pumpkins and sage smells like everything we love about this time of the year – warmth, comfort, family and friends. Enjoy!


2 medium (6 lbs total) sugar pumpkins or pumpkin pie pumpkins
1 tbsp butter (olive oil for dairy-free)
3/4 cup shallots, diced
3 cloves garlic, chopped
4 cups fat free, low sodium chicken broth (vegetarians can use vegetable stock)
1 tbsp fresh sage, plus more for garnish
salt and fresh pepper to taste
reduced fat sour cream for garnish, (optional)


*Heat the oven to 400°F. Using a heavy, sharp knife, cut the pumpkins in half. Scoop out seeds and place on a baking sheet;bake for 1 – 1-1/2 hours.
*When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. This should make about 5 cups.
*Add butter to a large pot or Dutch oven, on medium heat; add shallots and sauté until tender, about 4 minutes. Add garlic and cook an additional minute. Add pumpkin and broth to the pot, along with sage, salt and pepper and bring to a boil. Simmer, covered for about 15 minutes.
*Blend in a blender or immersion blender and blend the soup until smooth.
(Optional) Garnish with light sour cream and sage.


Makes 8 1/2 cups
Servings: 5, Size: a little under 1-3/4 cup
Calories: 137.5
Protein: 6 grams
Carb: 25 grams
Fat: 3 grams



Chocolate Covered Ghost Strawberries

ghosts IMG_20101011_143631

Trick or treat, bariatric friendly sweet! We love these little white chocolate-covered strawberry ghosts for your healthy Halloween!!




1 pkg. white chocolate or almond bark

Baking sheet

Wax paper

Chocolate sprinkles or chocolate chips



*Line a baking sheet with wax paper

*Slice the tops off of your strawberries.

*Melt chocolate as directed on package

*Dip the pointed end of the strawberries in the chocolate and lay them, flat end down on the baking sheet.

*Apply sprinkles or choco chips for the eyes and mouth.

*Eat and enjoy!



Serving size 1 ghost

Calories: 41

Protein: 0.5 grams

Carb: 6 grams

Fat: 2 grams


Nutrition facts estimated by Misti Gueron MS, RD




Keep Halloween Fun AND Healthy!



With the rising obesity epidemic in our nation and the ever-approaching holidays that seem to revolve around food it makes anyone wonder how we can stay healthy and keep our family’s healthy too!

Halloween often means candy and too much of it. Eating too many sweets may increase your risk for developing the top chronic diseases in our nation like heart disease, diabetes and cancer.

Worse, eating too many sweets on any occasion can increase your palate preference for sweeter foods the following days setting you off track right when the holiday season begins.

Candy, often the focus of Halloween, is the second largest culprit of sugar intake in our country next to soda.

Try These Healthy and Bariatric Friendly Halloween Tips to Keep Yourself on Track:

  • Keep your usual healthy routine for the day. Be sure to get your exercise in and hydrate with at least 8-10 cups of water. Exercise and good hydration have been shown to help minimize unhealthy cravings.
  • Eat at regular meal times and include a protein rich food at each meal. Protein has been shown to improve mood and energy production thereby minimizing unhealthy sugar cravings.
  • The average American consumes more than double the recommended sugar intake. Pick a favorite holiday treat and stick to one. Quality over quantity is a new concept for many people. Teach yourself and share it with your family and friends.
  • When all else fails, chew sugar free chewing gum. Chewing anything has been shown to increase your body’s natural “feel good hormones” like serotonin.
  • In our food obsessed culture, be a trend setter and redirect your attention to include healthy activities and celebrations with friends this holiday season. Get your best costume and really create a buzz this Halloween!

Photo courtesy of Disney Family


Healthy Halloween Recipes

halloween treats banana and pumpkin


We love these bariatric friendly fun and healthy Halloween treats! Halloween doesn’t have to mean sacrificing your bariatric lifestyle. Enjoy!

Tangerine Pumpkins
*Gather 1 bag of cuties tangerines and a bunch of celery.
*Peel the cuties, cut the celery sticks in half (long ways down the center) and then cut into fourths or fifths.
*Place the celery pieces in the top of the tangerine and your have a cute, healthy pumpkin snack.

Banana Ghosts
*Gather about 12 bananas, 1 bag of mini chocolate chips and 1 bag of regular chocolate chips and peanut butter (optional if there are allergies).
*Cut the bananas in half and peel. Lightly coat the in peanut butter (optional).
*Place the mini and regular chocolate chips at the top of the curved part of the banana to simulate a face and you have a healthy ghost treat.

Fruit Filled Pumpkins
*Gather oranges (one for each child or however many you see fit) and other assorted fruit.
*Cut off the top of the orange (imagine it as a pumpkin and think about how much you would need to make a top) and save it.
*Cut out the insides of the orange and put to the side as you will use them to fill up the orange once you are done with carving.
*Once the orange is empty, carve the orange like a pumpkin, in any style you’d like.
*Cut up the remaining orange and assorted fruits and place inside the orange. Top the orange with the original lid and you have a fun, fruit filled snack.

Ants at a Picnic
*Gather a bunch of celery, peanut butter and a bag of raisins.
*Cut the celery into thirds and fill the center with peanut butter.
*Place the raisins on the peanut butter to resemble ants in a line and you have an easy, delicious snack that kids and adults a-like love.



Spaghetti Squash Lasagna

Spaghetti-Squash-Lasagna (1)

Here’s to family and friends! October is the beginning of squash season and we love this family friendly, one dish wonder because the strands of luscious roasted spaghetti squash are layered with yummy marinara sauce, juicy mozzarella and creamy ricotta cheese to make a naturally low carbohydrate and perfectly bariatric friendly family meal. Enjoy!



2 cups marinara sauce

3 cups cooked spaghetti squash

1 cup part skim ricotta

8 tsp parmesan cheese

6 oz part skim shredded mozzarella (Sargento)



*See instructions on how to roast spaghetti squash.

*Preheat oven to 375°.

*In four individual 5 x 7-inch oven safe baking dishes, ladle 1/4 cup quick marinara sauce on the bottom of each dish.

*Top each with 3/4 cup of cooked spaghetti squash and spread evenly.

*Top each with 1/4 cup ricotta.

*Sprinkle 1 teaspoon of grated parmesan cheese and .75 oz mozzarella on each.

*Add the remaining sauce, parmesan and mozzarella cheese.

*Cover with foil and bake for 15 – 20 minutes, or until the cheese is melted and the edges begin to bubble; uncover and cook an additional 5 minutes.


Servings: 4, Serving Size: 1 slice of lasagna

Calories: 291.0

Protein: 19.6 grams

Carb: 21.0 grams

Fat: 13.7 grams




Lifelong Bariatric Basics



As we get closer to the year-end holidays the tendency is to neglect your bariatric basics in favor of the hustle and bustle of the season. Take note and remember what you promised yourself for a lifetime of successful and healthy bariatric living!


Lifestyle & Nutrition Habits

  • Chewable Supplements

(Multivitamin 1-2, calcium plus D 2-3, vitamin B12 1, iron 1)

  •  Protein

(70-100 grams)

  • Exercise

(30-60 minutes)

  • Meal Timing

(30-40 minutes)

  • Healthy Snacks

(150 calories)

  • Water and Other Sugar free, Caffeine free Beverages


  • Doctor appointments and labs (every 6-12 months)

 Get Back To Your Basics!


Baked Chicken Milanese with Arugula and Tomatoes

Chicken Milanese with Arulua and Tomatoes


We love this lightened up bariatric friendly version of breaded chicken! So tender inside and covered with brilliant nutritious vegetables this recipe is perfect any time of year!


For the Salad:

1 tbsp olive oil
2 tbsp balsamic vinegar
5 medium ripe tomatoes, diced
1/4 small red onion, sliced thin
1 tbsp chopped fresh basil
kosher salt and pepper to taste
6 cups baby arugula

For the chicken:

24 oz (3) boneless skinless chicken breasts, sliced in half lengthwise
3/4 cup Italian seasoned breadcrumbs
1/3 cup grated Romano cheese (or parmesan)
1 lemon, juice of
1 tbsp olive oil
kosher salt
fresh cracked black pepper
olive oil spray (I used my misto)

*In a medium bowl, whisk olive oil and balsamic. Add tomatoes, basil and onions; season with salt and pepper. and toss. Set aside at least 10 minutes so the juices combine.
*Preheat oven to 450°. Place a large baking pan in the oven to get hot.
*Combine breadcrumbs and grated cheese in one bowl. In another bowl combine olive oil, lemon juice, and pepper.
*Lightly pound chicken breasts into cutlets, you should have 6. Wash and dry cutlets well with paper towels; season with salt and pepper.
*Dip cutlets into lemon/oil mixture, then into breadcrumbs, pressing firmly to adhere.
Remove the baking pan from the oven and spray with cooking spray. Place the chicken on the baking sheets and spray with olive oil spray on top.
*Bake chicken, turning once halfway through for about 15 minutes total, or until chicken is golden. Remove from the oven andtop with arugula and tomato salad on top.

Servings: 6, Size: 3 oz chicken with salad
Calories: 250
Protein: 24.3 grams
Carb: 17.4 grams
Fat: 8.5 grams

Recipe courtesy of SkinnyTaste

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.