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Cheezy Broccoli & Jalapeno Soup – Bariatric Recipes

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Cheezy Broccoli & Jalapeno Soup – Bariatric Recipes
Instructions
  1. Heat the water in a pot over medium heat. Add the onions, green pepper, jalapeno pepper, and garlic. Cook for about three to five minutes until the onions begin to soften. Season the vegetables with salt then add the broccoli and vegetable broth.
  2. Bring the soup to a gentle boil and cook for 12 to 15 minutes or until the broccoli is very tender.
  3. Transfer the soup to a blender and add the hemp seeds and nutritional yeast. Carefully blend until smooth. Season the soup with additional salt or nutritional yeast to taste.
  4. Divide between bowls and enjoy!
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to four days. Reheat with additional salt and nutritional yeast if needed.

 Serving Size: One serving is equal to approximately 1.5 cups of soup.

Likes it Spicy:  Add extra jalapeno pepper or red pepper flakes.

Broccoli: This recipe can be made with fresh or frozen broccoli.

Ho Hemp Seeds: Use soaked, raw cashews instead.

extra Greens: Add baby spinach before blending

 

 

NUTRITION

amount per serving

 

Calories.........216

Fat....................10g

Carbs...............20g

Fiber.................07g

Sugar.................07g

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

Baked Green Bean Fries – Bariatric Recipes

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Baked Green Bean Fries – Bariatric Recipes
Servings
people1
Ingredients
Servings
people1
Ingredients
Instructions
  1. Preheat the oven to 400oF (205oC) and line a baking sheet with parchment paper.
  2. To a shallow bowl, add the almond flour, garlic powder, and salt. In a second bowl whisk the egg.
  3. Dip the beans in the egg, shaking off the excess, then into the almond flour mixture and shake off the excess. Place the coated beans on the prepared baking sheet. Repeat with the remaining beans. Discard any leftover flour and egg.
  4. Bake the beans for 15 to 18 minutes, flipping halfway through or until the beans are tender and browned. Enjoy!
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to three days. Reheat in the oven for best results.

More Flavor: Add more dried herbs and spices.

Additional Toppings: Serve with favorite dipping sauce.

 

 

NUTRITION

amount per serving

 

Calories.........142

Fat....................11g

Carbs...............08g

Fiber.................03g

Sugar................02g

Protein............07g

Huevos Rancheros Frittata – Bariatric Recipes

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Huevos Rancheros Frittata – Bariatric Recipes
Prep Time 40 minutes
Servings
people1
Ingredients
Prep Time 40 minutes
Servings
people1
Ingredients
Instructions
  1. Preheat the oven to 350oF (176oC).
  2. Heat the oil in a small cast iron skillet over medium heat. Place the onions in the skillet and sauté until soft, about six to seven minutes.
  3. Whisk the eggs in a bowl. Add the salsa, cheese, smoked paprika, and salt. Pour everything on top of the onions and give it a quick mix.
  4. Place the skillet in the oven and bake for 30 to 35 minutes, until cooked through to your liking. Remove, let cool for a few minutes and then slice and serve. Enjoy!
Recipe Notes

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

 Serving Size: One serving is roughly half of the skillet. This recipe was made in an 8-inch

(20 cm) cast-iron skillet.

Dairy-Free: Omit the cheddar cheese or use a dairy-free cheese instead.

More Flavor: Add green onions, black or refried beans, jalapeno or adobo peppers.

Additional Toppings: Top with cilantro, avocado, sour cream, and/or more salsa. Serve with a ripped-up tortilla or tortilla chips.

 

 

NUTRITION

amount per serving

 

Calories.........305

Fat....................22g

Carbs...............06g

Fiber.................01g

Sugar.................03g

Protein.............20g

 
 
 

Sheri’s Shredded Chicken & Cauliflower Bake

Sheri's Shredded Chicken & Cauliflower Bake

Servings 4 people

Ingredients
  

  • 7 ozs Chicken Breast, Cooked (shredded)
  • 1 1/2 cups Cauliflower Rice
  • 2 tbsps Water
  • 2 tbsps Mayonnaise
  • 2 tbsps Dijon Mustard
  • 1/2 tsp Ground Sage
  • 1/8 tsp Sea salt
  • 2 ozs Mozzarella Cheese (shredded, divided)

Instructions
 

  • Preheat the oven to 350ºF (175ºC).
  • In a mixing bowl, combine all of the ingredients with half of the cheese. Stir until well combined.
  • Transfer the mixture into ramekins and top with the remaining cheese. Bake for 15 to 20 minutes, or until warmed through and the cheese is browned. Enjoy!

Notes

Leftovers : Refrigerate in an airtight container for up to three days.
Serving Size : One serving equals one ramekin.
Dairy-Free : Use vegan cheese instead of mozzarella cheese.
More Flavor : Add your choice of herbs and spices. Add more vegetables like spinach,peas, mushrooms, or other leftover veggies to the chicken cauliflower mixture.
Additional Toppings : Top with black pepper, red pepper flakes, avocado or salsa.
No Ramekins : Use a baking dish instead and adjust the cooking time as needed.
 
NUTRITION
amount per serving
 
Calories.........173
Fat....................09g
Carbs...............02g
Fiber.................01g
Sugar.................01g
Protein.............18g
 
 
 

Sheri’s Thai Chopped Chicken Salad with Peanut Sauce

Sheri's Thai Chopped Chicken Salad with Peanut Sauce

Servings 1 people1

Ingredients
  

  • 4 ozs Chicken Breast (skinless and boneless)
  • 1/16 tsp Chili Powder
  • 1/16 tsp Smoked Paprika
  • 1/16 tsp Sea Salt
  • 1 tbsp All Natural Peanut Butter
  • 1 tsp Soya Sauce
  • 1/3 tsp Stevia Powder
  • 1/3 tsp Lime Juice
  • 1/3 tsp Ginger (minced)
  • 2 tsps Water
  • 1/2 cup Green Cabbage (chopped)
  • 1/4 Carrot (shredded)

Instructions
 

  • Add the chicken to a small bowl and season with chili powder, smoked paprika and sea salt. In a skillet over medium heat, cook the chicken on both sides until cooked through, approximately 8 to 10 minutes. Remove, let cool slightly and then shred with two forks.
  • In a blender, add the peanut butter, soya sauce, stevia, lime juice, ginger and water. Blend until smooth and creamy.
  • In a large bowl, add the cabbage, and carrots. Add the shredded chicken to the bowl and toss with the dressing. Serve and enjoy!

Notes

Leftovers: Store salad and dressing separately in sealed containers in the refrigerator for up to three days.
Nut-Free: Use sunflower seed butter instead of peanut butter.
More Flavor: Add chili flakes to the sauce for heat.
Additional Toppings: : Add chopped cilantro, crushed peanuts and/or sesame seeds.
Make it Vegan: Omit the chicken and use cooked tofu or chickpeas instead.
 
 
NUTRITION
amount per serving
 
Calories............257
Fat......................11g
Carbs.................11g
Fiber...................03g
Sugar..................04g
Protein..............30g

Sheri’s Vanilla Coconut Cups

Sheri's Vanilla Coconut Cups

Servings 1 people

Ingredients
  

  • 1/3 cup Organic Coconut Milk (full fat, from the can, divided)
  • 1/8 oz Gelatin
  • 1/4 tsp Honey
  • 1/4 tsp vanilla extract
  • 1/16 tsp Sea Salt
  • 1/4 cup Blueberries (for topping)
  • 1/4 cup Rasberries (for topping)

Instructions
 

  • 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.
  • 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.
  • 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.
  • 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!

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 Savory Breakfast Biscuits Bariatric Edition

Sheri's Savory Breakfast Biscuits Bariatric Edition

Cook Time 20 mins
Total Time 20 mins
Servings 10 people

Ingredients
  

  • 4 ozs Pork Sausage (casings removed)
  • 1/2 Red Bell Pepper (chopped)
  • 3/4 cup Almond Flour
  • 1 tsp Baking Powder
  • 1 tsp Thyme
  • 1/2 tsp Sea Salt
  • 2 egg
  • 6 ozs Cheddar Cheese (shredded, divided)

Instructions
 

  • Preheat the oven to 375oF (191oC) and line a baking sheet with parchment paper.
  • 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.
  • In a large bowl, add the almond flour, baking powder, thyme and salt. Whisk to combine.
  • 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.
  • 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.
  • Bake for 9 to 10 minutes or until the biscuits are cooked through and slightly browned on the bottom. Serve and enjoy!

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 Almond Pancakes – Bariatric Edition

Sheri's Almond Pancakes - Bariatric Edition

Cook Time 20 mins
Total Time 20 mins
Servings 1

Ingredients
  

  • 1/3 cup Almond Flour
  • 1/3 tsp Baking Powder
  • 2/3 egg
  • 1 tsp Monk Fruit Sweetener
  • 1 3/4 tbsps Unsweetened Almond Milk
  • 1 1/2 tsps Coconut Oil (softened)
  • 1/8 tsp Cinnamon
  • 1 1/6 tsp Sea Salt
  • 1 1/2 tsps Almond Butter (for topping)
  • 1 1/2 tsps Almonds (roughly chopped, for topping)

Instructions
 

  • In a medium-sized bowl, whisk together the almond flour, baking powder, eggs, sweetener, almond milk, coconut oil, cinnamon and sea salt.
  • 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.
  • Place the pancakes onto plates and top with almond butter and almonds. Enjoy!

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

Coconut Almond Cups - Bariatric Edition

Cook Time 1 min
Total Time 1 min
Servings 6

Ingredients
  

  • 1/4 cup Almond Butter (not runny)
  • 2 tbsps Coconut Oil (melted, divided)
  • 1 1/2 tsps vanilla extract
  • 1 1/2 tsps Cinnamon
  • 1 1/6 tsps Sea Salt
  • 1/4 tsps Coconut Butter

Instructions
 

  • Arrange paper baking cups on a plate or a small baking sheet. Set aside.
  • 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.
  • In a second small mixing bowl, combine the remaining melted coconut oil and coconut butter together and stir until runny.
  • Fold the coconut butter mixture into the almond butter mixture until just combined.
  • Divide into the prepared baking cups. Freeze for at least one hour or until solid. Enjoy!

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

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 mins
Total Time 5 mins
Servings 2 people

Ingredients
  

  • 2 2/3 tbsps Plain Greek Yogurt
  • 1/4 cup Cilantro (roughly chopped)
  • 1 1/2 tsps Lime Juice
  • 1/4 tsp Stevia Powder
  • 1/8 tsp Sea Salt
  • 1 1/2 tsps Water (optional)

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