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Category: Recipes

Pumpkin Pie Protein Smoothie 10 – Bariatric Edition

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 Pumpkin Pie Protein Smoothie 10 - Bariatric Edition
Servings
people
Ingredients
Servings
people
Ingredients
Instructions
  1. Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!
Recipe Notes

No Pumpkin Pie Spice: Use cinnamon instead.

Toppings: Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if you like some crunch.

Warm it Up: To serve this warm, whisk together the almond milk, pureed pumpkin, and vanilla in a small sauce pan over medium heat and bring to a gentle simmer before adding it to the blender with the remaining ingredients.

 

 

 

NUTRTION

amount per serving

 

Calories...........165
Fat........................3g
Carbs................13g
Fiber....................5g
Sugar...................4g
Protein............21g

Sheri’s Vanilla Coconut Cups

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 Sheri's Vanilla Coconut Cups
Servings
people
Ingredients
Servings
people
Ingredients
Instructions
  1. In a medium bowl, add 1/4 of the coconut milk mixture and then sprinkle the gelatin on top. Let it sit for 2 to 3 minutes. Do not mix.
  2. In a small pot over medium-low heat, add the remaining coconut milk and honey. Whisk to combine. Allow it to heat through for 2 to 3 minutes or until warm. Do not let it boil.
  3. Add the warm coconut milk to the gelatin mix and use a whisk to mix as you pour. Add the vanilla and sea salt and stir to combine.
  4. Place a sieve over the top of your jars and pour the mixture into the jars through the sieve. This will ensure there are no clumps of gelatin remaining. Store the jars in the fridge for two hours to set. Serve with berries and enjoy!
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to five days.

No Honey: Use maple syrup or another sweetener of your choice.

No Berries: Use another type of fruit instead.

 

NUTRTION

amount per serving

 

Calories......202
Fat................14g
Carbs...........13g
Fiber................3g
Sugar...............8g
Protein............5g

Sheri’s 2 Ingredient Crackers Bariatric Recipe

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 Sheri's 2 Ingredient Crackers Bariatric Recipe
Cook Time 2 minutes
Servings
Ingredients
Cook Time 2 minutes
Servings
Ingredients
Instructions
  1. Place ingredients into a food processor and pulse until small balls form -approximately 30 seconds
  2. Form a ball of dough with your hands and then place onto a piece of parchment paper. Place a 2nd piece of parchment paper on top.
  3. Roll out dough until very thin. The thinner the dough, the crunchier the cracker.
  4. Using a pizza cutter or a sharp knife, cut the cracker shapes but do not separate them from the one large cracker.
  5. Place in microwave for one minute. Let it rest and then microwave it for another 45 seconds. Let it rest for a few minutes and then separate the crackers. The cooler the get, the crispier they will get.
  6. Store remaining crackers in the fridge for up to a week. Enjoy!
  7. Optional - spray the crackers with a vegetable spray and then sprinkle on top "everything but the bagel" seasoning or your favorite seasoning.
Recipe Notes

Nutrition

 

Amount per serving

Calories.....108

Fat...............9g

Carbs.........2g

Fiber..........1g

Sugar..........0g

Protein......6g

Sheri’s Savory Breakfast Biscuits Bariatric Edition

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 Sheri's Savory Breakfast Biscuits Bariatric Edition
Cook Time 20 minutes
Servings
people
Ingredients
Cook Time 20 minutes
Servings
people
Ingredients
Instructions
  1. Preheat the oven to 375oF (191oC) and line a baking sheet with parchment paper.
  2. In a cast-iron skillet over medium heat, add the sausage and peppers. Cook until the sausage is browned and the peppers are softened. Turn off the heat and set aside to cool.
  3. In a large bowl, add the almond flour, baking powder, thyme and salt. Whisk to combine.
  4. In a small bowl, add the eggs and whisk. Then add half of the cheese and stir to combine. Add the wet ingredients into the dry and then add the cooled sausage and peppers. Stir to combine until a sticky dough has formed.
  5. Place roughly 3 tbsp of the mix onto the parchment-lined paper and press down gently to flatten. The mixture will be a little sticky. Repeat until the dough is used up. Top each biscuit with the remaining cheese.
  6. Bake for 9 to 10 minutes or until the biscuits are cooked through and slightly browned on the bottom. Serve and enjoy!
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months.

Serving Size: One serving is one biscuit.

Nut-Free: Use gluten-free flour or brown rice flour instead of almond flour.

More Flavor: Add chili flakes, onion and/or minced garlic.

 

Nutrition

Amount per Serving

Calories......169

Fat.................14g

Carbs............3g

Fiber..............1g

Sugar.............1g

Protein..........8g

Sheri’s Coconut Chicken Soup Bariatric Edition

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 Sheri's Coconut Chicken Soup Bariatric Edition
Cook Time 40 minutes
Servings
people
Ingredients
Cook Time 40 minutes
Servings
people
Ingredients
Instructions
  1. In a shallow dish, add the chicken breast and season with thyme, onion powder, half the sea salt and half the avocado oil.
  2. In a dutch oven, over medium heat, add the remaining avocado oil along with the onion and celery and cook for 5 minutes. Add the garlic and cook for 1 minute more. Add the chicken to the pot and brown on all sides, about 5 to 7 minutes.
  3. Add the broth and lower the heat to medium-low and let it simmer for about 10 minutes. Remove the chicken and shred it using two forks. Return to the pot along with the coconut milk, lime juice and remaining sea salt and stir to combine.
  4. Divide the chicken into bowls and top with arugula and avocado. Enjoy!
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to three days.

More Flavor: Add mushroom powder to season the chicken. Top with chili flakes for

more spice.

Additional Toppings: Serve with tortilla chips for dipping.

 

NUTRITION

Amount per serving

Calories.....392

Fat...............28g

Carbs.........10g

Fiber............4g

Sugar...........3g

Protein........25g

Sheri’s Almond Pancakes – Bariatric Edition

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 Sheri's Almond Pancakes - Bariatric Edition
Cook Time 20 Minutes
Servings
Ingredients
Cook Time 20 Minutes
Servings
Ingredients
Instructions
  1. In a medium-sized bowl, whisk together the almond flour, baking powder, eggs, sweetener, almond milk, coconut oil, cinnamon and sea salt.
  2. Heat a greased skillet over medium-low heat. Pour the batter into the skillet, no more than 1/4 cup at a time. Cook each side for 3 to 4 minutes or until browned.
  3. Place the pancakes onto plates and top with almond butter and almonds. Enjoy!
Recipe Notes

Leftovers: Refrigerate cooked pancakes in an airtight container for up to three days.

 Reheat in a toaster for easy leftovers.

Serving Size: One serving equals approximately 2 to 3 small pancakes.

Additional Toppings: Top with berries and/or maple syrup.

No Monk Fruit Sweetener: Omit or use coconut sugar and adjust accordingly for flavor.

 

Nutrition:

Amount per serving

Calories......401

Fat................35g

Carbs..........16g

Fiber............. 6g

Sugar............ 2g

Protein.........15g

Coconut Almond Cups – Bariatric Edition

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 Coconut Almond Cups - Bariatric Edition
Cook Time 1.15
Servings
Ingredients
Cook Time 1.15
Servings
Ingredients
Instructions
  1. Arrange paper baking cups on a plate or a small baking sheet. Set aside.
  2. In a mixing bowl, stir the almond butter with half of the melted coconut oil together until smooth. Stir in the vanilla, cinnamon and salt. The mixture will stiffen.
  3. In a second small mixing bowl, combine the remaining melted coconut oil and coconut butter together and stir until runny.
  4. Fold the coconut butter mixture into the almond butter mixture until just combined.
  5. Divide into the prepared baking cups. Freeze for at least one hour or until solid. Enjoy!
Recipe Notes

Leftovers: Keep in an airtight container or zipper-lock bag in the freezer for up to one

Month: Best to eat from frozen.

Serving Size: One serving is one piece.

Likes it Sweet: Add liquid stevia drops to taste.

 

Nutrition

Amount per serving

Calories.....179

Fat................17g

Carbs..........5g

Fiber............3g

Sugar..........1g

Protein.......3g

 

Creamy Cilantro Dressing

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 Creamy Cilantro Dressing
Add yogurt, cilantro, lime juice, stevia and sea salt to the bowl of a food processor. Blend until smooth. Add water to thin the consistency of the dressing if necessary. Season with additional salt or lime juice if needed. Transfer to an airtight jar or container and refrigerate until ready to use.
Prep Time 5 minutes
Servings
people
Ingredients
Prep Time 5 minutes
Servings
people
Ingredients
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to five days.

Serving Size: One serving is approximately two tablespoons of dressing.

More Flavor: Add roughly chopped jalapeno pepper for a spicy dressing.

Make Vegan: Use coconut or cashew based yogurt instead of Greek yogurt.

 

 

Calories...16

Fat..............0g

Carbs........2g

Fiber......... 0g

Sugar.........1g

Protein......2g

Dark Chocolate Almond Mousse – Bariatric Recipe

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 Dark Chocolate Almond Mousse - Bariatric Recipe
a great bariatric breakfast or snack
Passive Time 3
Servings
Ingredients
Passive Time 3
Servings
Ingredients
Instructions
  1. Add all the ingredients to a high-speed blender and blend for 2 to 3 minutes until thickened, smooth and creamy.
  2. Transfer to a bowl and refrigerate until chilled, about 3 hours. Enjoy!
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to five days. Stir well before serving.

Serving Size: One serving is roughly 1/2 cup.

coconut.

Additional Toppings: Extra cocoa powder, chopped nuts, fresh berries and/or shredded

No Almond Butter: Use another nut or seed butter instead.

 

NUTRITION

Amount per Serving

 

Calories.....206

Fat................16g

Carbs..........23g

Fiber............10g

Sugar...........1g

Protein........8g

HOMEMADE SUGAR FREE DARK CHOCOLATE –

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 HOMEMADE SUGAR FREE DARK CHOCOLATE -
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Mix the coconut oil into the cocoa powder, 1 Tablespoon at a time. Scrape down the sides and bottom of the bowl periodically to make sure it all gets incorporated.
  2. Stir in the sweetener, vanilla, and salt.
  3. Divide between two lightly greased mini loaf pans or a lightly greased chocolate mold
  4. Allow it to set at room temperature for 30 minutes, then transfer to the fridge to set completely.
  5. Store in the fridge until you're ready to eat it. This gets a little mess if kept at room temperature.
Recipe Notes
  • I highly recommend using granulated stevia which has a finer grain. If you would like to use raw or coconut sugar, you may want to grind it to a finer consistency in a coffee/spice grinder or mini food processor so that your chocolate doesn't end up gritty.
  • You can replace the granulated sweetener with 6-8 drops (or to taste) liquid stevia.
  • Or you can use the 1/4 cup sweetener that the recipe calls for, plus 1-3 drops liquid stevia (to taste), for slightly sweeter chocolate. 
  • You can replace the coconut oil with cacao butter (1/4 cup or about 1.6 ounces by weight) if you prefer, or cannot eat coconut. Either way, the chocolate needs to stay refrigerated as it will be very soft at room temperature.
  • Yield: 2x6” bars or about 9-10 mini chocolate bites

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