TREO Foundation's Deliciously Healthy Cookbook

The TREO Foundation’s “Deliciously Healthy” cookbook is provided for your reference and is for personal and private use only. The nutrition information contained herein should not be considered as comprehensive or clinical in nature, and as such, you should consult with your dietitian, surgeon, or healthcare provider to be sure that the recipes contained herein are allowed for consumption based on your medical history, and your current state of health.

This cookbook is not to be considered a substitute for nutritional information, and no medical information is either provided or implied in any capacity herein. If you are unsure of the safety of consuming any of the ingredients listed within this cookbook, or whether your medications may be compatible with the ingredients contained herein, you should contact your healthcare provider.

All rights reserved. No part of this publication may be sold or reproduced, stored in a retrieval system, or transmitted in any form or by any means – electronic, mechanical, photocopy, recording or any other – except for brief credited quotations in printed reviews, without the prior written permission of the author, the TREO Foundation. The accuracy of the recipes is the responsibility of the original author; the compiler is not responsible for errors.

First Printed in the United States of America

Published by:

ASMBS Foundation, Inc, d/b/a TREO

14260 W Newberry Road #418

Newberry, FL 32669

www.treofoundation.org

Copyright © 2023 ASMBS Foundation

All rights reserved.

Welcome to our Table

This cookbook is our way of sharing our support for the metabolic and bariatric community. The recipes have been provided by healthcare providers, weight loss surgery patients, and their friends and family who are very much like the ingredients of a recipe. Each unique and creative recipe contributes something special to healthy living and good nutrition.

We have enjoyed the creation of this cookbook and we hope your lives will be enriched by its use.

Thanks to the tenacity, dedication, and leadership of Board Presidents Marina Kurian, MD (2015-2017) and Carl Pesta, DO (2022-2024), the American Society for Metabolic and Bariatric Surgery Foundation, now the TREO Foundation created this cookbook and has brought it to life by expanding the tapestry of tastes.

Contents

Appetizers .............................................................................. Page 4

Poultry ..................................................................................... Page 16

Fish .......................................................................................... Page 42

Pork ......................................................................................... Page 54

Beef ......................................................................................... Page 70

Vegetarian ............................................................................. Page 86

Soups ...................................................................................... Page 108

Salads ..................................................................................... Page 126

Desserts ................................................................................... Page 146

Miscellaneous ........................................................................ Page 158

Tbsp. – tablespoon | tsp. – teaspoon | lb. – pound oz. – ounce | pkg. – package/packet | c. - cup

The nutritional values may not be be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Appreciation

The Deliciously Healthy Cookbook, Second Edition would not be possible without the recipe submissions from our outstanding supporters and sponsorship of ReShape Lifesciences, Inc.

Our passionate and committed team at ReShape Lifesciences® is honored to be able to exclusively support the TREO Foundation in this second edition of the Deliciously Healthy Cookbook. As the leading minimally invasive medical device company that provides cutting-edge technologies and services for the treatment of obesity, metabolic, and general health conditions, we greatly value the impact the TREO Foundation has on this industry with patients, practitioners, and the general public. We believe this sponsorship is the perfect opportunity to support those that are working towards a healthier life, whether it be through bariatric surgery or other treatment methods to achieve health and wellness.

Our persistent efforts to strengthen our offering of proprietary solutions and patient-centric programs go hand-in-hand with the values of the TREO Foundation. As ReShape Lifesciences builds upon its successes with ReShapeCare®, our virtual health and wellness coaching program, our ReShape Lap-Band®, and our ReShape Calibration Tubes, we were pleased to also deepen our partnership with the TREO Foundation. Enjoy!!!

We look forward to our continued support of the TREO Foundation and those affected by obesity.

Paul F. Hickey, President & CEO

Appetizers

Tangy-Sweet Tofu Bites

By Narmin Virani, RD, LDN | UMass Memorial Weight Center | Worcester, MA

This high protein, low carbohydrate recipe adds variety to your menu, when you are looking for different protein-rich options.

Servings: 4 | Prep Time: 15 | Cook Time: 30

Calories: 170 | Total Fat: 12g | Total Carbs: 6g | Protein: 10g

Ingredients:

1 block extra-firm tofu, drained, squeezed and chopped into medium-sized cubes

4 tbsp. reduced sugar ketchup

1 tbsp. sriracha sauce

2 tbsp. olive oil

Dash of salt to taste (optional)

Instructions:

Toss tofu cubes with ketchup, sriracha sauce and oil. Set aside for anywhere between 15 minutes or overnight, covered and refrigerated. Spread marinated tofu cubes on a baking sheet lined with aluminum foil. Bake at 400°F for 30 minutes, or until somewhat crispy but not burned.

Comments:

Ketchup doesn’t add much sugar per serving, but can be replaced with any THICK sauce, such as honey-mustard or BBQ sauce. Avoid marinating in thin sauce, as tofu gets soggy and not crispy.

Buffalo Chicken Dips

By Lauri Watson, RD, LD | Summerville Medical Center | Summerville, SC

This recipe is a real crowd pleaser! Perfect for football season!

Servings: 12 | Prep Time: 25 | Cook Time: 20

Calories: 208 | Total Fat: 10g | Total Carbs: 2g

Protein: 25g

Ingredients:

2-3 chicken breast (1½ pounds), cooked and shredded

1 c. mozzarella cheese

1 c. cheddar cheese

1 c. plain fat free Greek yogurt

8 oz. whipped cream cheese

¼ - ½ c. buffalo wing sauce

1 tbsp. ranch seasoning

Optional: chives and shredded cheese for garnish

Instructions:

Mix chicken with yogurt, cream cheese, buffalo sauce, and ranch seasoning. Add in cheese and mix well. Place in baking dish and top with shredded cheese (optional). Bake at 350°F for 15-20 minutes. Top with chopped chives (optional).

By Tonya Davis, MS, RDN, LD, CN | King’s Daughters Medical Center | Ashland, KY

This robust creamy dip tastes just like buffalo chicken wings but without the mess! Serve hot with veggie sticks.

Servings: 4-6 | Prep Time: 10 | Cook Time: 20

Calories: 151 | Total Fat: 7g | Total Carbs: 4g

Protein: 16g

Ingredients:

1 12½oz. can chicken, white meat, drained

1 block fat-free cream cheese

½ c. part skim shredded cheddar cheese

¼ - ½ c. buffalo wing sauce (more or less depending on preference)

1 pkg. ranch dressing mix

Chopped green onion (optional)

Instructions: Combine all ingredients and spoon into shallow 1-quart baking dish.

Bake 20 minutes at 400°F or until mixture is heated through; stir. Garnish with chopped green onions if desired. Serve with crackers and/or vegetables.

Appetizers | Page 6

Shrimp Ceviche

By Meredith Young, MS, RD, lD | University of Miami UHealth Bariatrics | Doral, FL

Cooked shrimp works beautifully in this tangy ceviche recipe.

Servings: 8 | Prep Time: 15 | Total Time: 45

Calories: 70 | Total Fat: 0g | Total Carbs: 5g | Protein: 22g

Ingredients:

1½ lb. shrimp, cooked, peeled, and deveined

1 red onion, diced

2 tomatoes, diced

¼ c. cilantro, chopped

Instructions:

1 jalapeno, diced small (adjust to taste)

3 limes - juice from 2 limes, 1 for garnish

Salt and black pepper to taste

Lime wedges and tortilla chips for serving

1. Mix all ingredients together, then cover and refrigerate until chilled.

2. Serve with tortilla chips and lime wedges.

Turkey and Vegetable Meatballs

By Laura Pomeroy, RD | Abrazo Medical Group | Phoenix, AZ

High protein cocktail size meatballs served with a Greek yogurt sauce/dip.

Servings: 6 (5 per serving) | Prep Time: 30 | Cook Time: 25

Calories: 294 | Total Fat: 13g | Total Carbs: 13g | Protein: 31g

Ingredients:

Meatballs:

1 lb. ground turkey

½ c. dry breadcrumbs (use 1 slice

high protein whole wheat bread, in food processor)

½ c. finely shredded fresh

Parmesan cheese

1⁄3 c. finely chopped green onion

½ c. shredded zucchini

¼ c. chopped fresh parsley

¼ tsp. each, salt and pepper

2 large eggs, whisked together

1 garlic clove, crushed or ½ tsp. garlic powder

Instructions:

Greek Yogurt Sauce:

½ c. fat free sour cream

½ c. nonfat plain Greek Yogurt

½ tsp. lemon juice

¼ c. crumbled feta cheese

1 green onion

½ tsp. oregano

½ small cucumber, peeled, seeded, and finely chopped

¼ tsp. each salt and pepper

Meatballs: Combine all ingredients together in a bowl and stir well or use hands to mix. Shape into 1½ inch sized meatballs. Place on a broiler pan coated with cooking spray and bake at 400°F for 15-25 minutes. For moister meatballs drop into 3 inches boiling chicken broth until cooked through, turning as they cook.

Greek Yogurt Sauce: Stir together all ingredients and chill 4 hours or overnight before serving. Serve hot or cold with high protein Greek yogurt cucumber sauce.

Spicy/Savory Cottage Cheese Dip

By Lauren Sullivan, RD, LD | Cleveland Clinic Foundation | Cleveland, OH

This dip recipe is high-protein, low carbohydrate, and full of savory flavors.

Servings: 5 | Prep Time: 10 | Cook Time: 0

Calories: 122 | Total Fat: 5g | Total Carbs: 7g Protein: 13g

Ingredients:

2 c. low fat/part skim cottage cheese

6 slices turkey bacon, crispy

2 green onions

¼ c. fresh parsley

Instructions:

1 cucumber, chopped

1 red pepper, chopped

Red pepper flakes to taste

1. Cook turkey bacon until crisp. Blot off grease. Allow to cool.

2. Finely chop green onion and parsley.

3. Finely chop cooked turkey bacon.

4. Stir cottage cheese, green onion, bacon, parsley, cucumber and red pepper together.

5. Garnish with red pepper flakes to taste.

Appetizers | Page 10

Cucumber Hummus Rounds

By Barbara Harris, RN, | Bariatric Clinical Coordinator | Albany Medical Center | Albany, NY

Servings: 24 | Prep Time: 15 | Cook Time: 0

Calories: 18 | Total Fat: 1g | Total Carbs: 1g

Protein: 1g

Ingredients:

1 cucumber

½ c. prepared hummus, any flavor

1 scoop unflavored protein powder

6 cherry tomatoes, quartered

Instructions:

1. Combine hummus and protein powder until well blended.

2. Using a mandolin finely slice the cucumber into paper-thin slices and arrange on plate.

3. Place 1 tsp. hummus on cucumber slice, top with ¼ tomato.

Cucumber Stack

By: Cynthia Wyles | Riverside Community Hospital | Moreno Valley, CA

Great recipe for a social gathering, or for a quick snack!

Servings: 10 | Prep Time: 10 | Cook Time: 0

Calories: 86 | Total Fat: 7g | Total Carbs: 2g

Protein: 2g

Ingredients:

1 cucumber

8 oz. flavored cream cheese

1 small container cherry tomatoes

2 tsp. dried dill weed

Instructions:

Cut cucumber in slices. Add a little bit of cream cheese on top of the cucumbers - can be of any flavor, based on your liking (garden vegetable, salmon, green onion). Cut cherry tomatoes in half and place on top of cream cheese (can also use olive halves). Sprinkle with a little bit of dill and serve.

Bacon, Tomato and Balsamic Deviled Eggs

By Silvia Veri, RD | Beaumont Health Weight Control Center | Royal Oak, MI

This is a fun summer time party recipe that everyone can enjoy, including bariatric surgery patients.

Servings: 6 | Prep Time: 10 | Cook Time: 16

Calories: 96 | Total Fat: 7g | Total Carbs: 1g | Protein: 8g

Ingredients:

6 eggs

1 head finely shredded romaine lettuce

2 tbsp. lite mayonnaise

2 tbsp. plain Greek yogurt

1 tsp. artificial sweetener

½ tsp. balsamic vinegar

Instructions:

¼ tsp. celery salt

¼ tsp. black pepper

3 slices crisp turkey bacon, very finely chopped

1 medium Roma tomato (with seeds removed), finely diced

½ tsp. paprika

Place eggs in a large pot in a single layer and fill with cold water to cover by one inch. Bring the water to a boil, cover the pot, and remove from heat. Let the eggs continue to cook in the hot water for 16 minutes.

Drain the hot water and cool the eggs by running cold water over them in the pan. Peel and halve lengthwise. Separate the yolks from the whites, and place the yolks in a bowl; arrange the egg whites on a serving platter mounded with the shredded romaine.

Finely mash the yolks with a fork. Add the mayonnaise, yogurt, artificial sweetener, vinegar, celery salt, and pepper; stirring until thoroughly combined. Fold in the chopped bacon and diced tomato. Using a small ice cream scoop, portion the mixture neatly into the egg whites, or spoon the mixture into a plastic bag and snip the corner in order to neatly pipe the filling into the egg whites. Sprinkle with paprika. Chill until served.

Low-Carb Nachos

By Nicole Giguere, MA, RD, LDN | Penn Metabolic & Bariatric Surgery Program | Philadelphia, PA

Are you searching for a game day snack that won’t set your diet back? Bring these lowcarb nachos to your next tailgate and you will feel as though you are indulging in the real thing. Packed with lean proteins and tons of fiber, these pepper nachos are sure to please a crowd!

Servings: 10 | Prep Time: 20 | Cook Time: 10

Calories: 156 | Total Fat: 4g | Total Carbs: 13g | Protein: 18g

Ingredients:

2 lb. bag of sweet mini peppers

1 lb. lean ground turkey

1 pkg. low-sodium taco seasoning

2 c. of shredded lettuce

Instructions:

1. Preheat oven to 400°F.

1½ c. of low-fat shredded cheese

1 c. salsa

1 c. low-fat sour cream, or Greek yogurt for topping

2. While oven preheats, brown turkey over medium heat in a skillet. Add taco seasoning and cook until turkey is no longer pink and is cooked all the way through.

3. Slice the tops off each pepper and then slice in half lengthwise. Remove the pepper seeds and veins. Place peppers in a single layer on a baking sheet, skin side down.

4. Evenly sprinkle cooked turkey over peppers. Top with shredded cheese and bake for 5 to 10 minutes, or until cheese is melted.

5. Take the sheet pan out of the oven and sprinkle shredded lettuce over the nachos.

6. Serve warm with salsa and low fat sour cream or plain Greek yogurt.

Comments:

Make this recipe your own by adding additional toppings such as beans, guacamole, roasted corn, or cilantro!

Crab Cakes

By Joseph McPhee, MD, FACS, FASMBS | Lancaster General Health/Healthy Weight Management and Bariatric Surgery | Lancaster, PA

Simple yet delicious crab cake recipe.

Servings: 7 | Prep Time: 20 | Cook Time: 30

Calories: 190 | Total Fat: 6g | Total Carbs: 18g | Protein: 15g

Ingredients:

2 tbsp. olive oil

1 scallion, chopped

1 tbsp. garlic, chopped

½ c. celery, chopped

1 c. roasted red pepper, chopped

¼ c. fresh parsley

¼ c. fresh basil

Instructions:

1 tbsp. Dijon mustard

1 egg

1 tbsp. Worcestershire sauce

¼ c. low fat mayonnaise

1 ½ tsp. seafood seasoning mix

1 c. wheat bread crumbs

4 4oz. cans lump crab meat

Using a large frying pan, add one tbsp. of olive oil to cook the scallion, garlic, celery, and red pepper for about 10 minutes on medium heat. Add the basil and parsley and cook another 5 minutes. Add this mixture to a food processor and pulse 4-5 times. Set aside and let cool. In the meantime drain the crab meat and place in a large bowl along with the remaining ingredients. Once cool add the veggie mixture. Using your hands, knead the mixture together then make roughly ¾ inch thick crab cakes. Place the patties on a plate and put in the freezer for about 10 minutes. Meanwhile heat the oven to 375°F. Put the second tbsp. of olive oil in a frying pan and, when the oil is hot, quickly brown the cakes on both sides - no longer than 15-20 seconds a side. Transfer the crab cakes to a flat oven pan or baking sheet and bake for 15 minutes.

Comments:

Can be used as an appetizer with smaller sizes or main dish.

Appetizers | Page 14

Poultry

Teriyaki Chicken Stir Fry

By Jessica Arroyo, RD | Banner – University Medicine Metabolic and Bariatric Center | Phoenix, AZ

Servings: 4 | Prep Time: 10 | Cook Time: 25

Calories: 211 | Total Fat: 7g | Total Carbs: 13g | Protein: 24g

Ingredients:

1 tbsp. olive oil, or nonstick spray

1 lb. boneless/skinless chicken breast, cut in 1 inch cubes

2 garlic cloves, chopped

1 c. broccoli, chopped

1 bunch baby bok choy, chopped

¼ c. green beans, halved

¼ c. edamame, shelled

1 8oz. can sliced water chestnuts, drained

Instructions:

¼ c. celery, sliced

¼ tsp. fresh ginger, grated (optional)

½ tsp. sriracha (optional)

3 tsp. low-sugar teriyaki sauce

1 tbsp. water

2 tbsp. scallions, chopped for garnish

1 tbsp. sesame seeds, toasted

Bring a pot of water to a boil. Cube chicken breast in 1 inch pieces and boil on medium-high heat for approximately 15 minutes, or until internal temperature reaches 165°F (overcooking will dry it out). Spray a large skillet with nonstick spray or olive oil and place on medium heat. Sauté garlic, broccoli, bok choy, green beans, edamame, water chestnuts, and celery for 3-5 minutes, stirring often. Add ginger, sriracha, teriyaki sauce, and water. Toss lightly, put the lid on and reduce heat to simmer for 3-5 minutes, then take off the heat but keep the lid on. When the chicken is finished, add it to the skillet and toss in the sauce. Pairs well with ½ cup steamed ‘riced’ cauliflower. Garnish with chopped scallions and toasted sesame seeds and enjoy!

Herbed Balsamic Chicken Thighs

with Roasted Red Pepper Salsa

By Kim Knopp, RD | Cleveland Clinic Akron General | Akron, OH

Marinate chicken thighs in an herbed balsamic vinegar and Dijon mustard base. Roasted Red Pepper salsa is a side to add moistness to the dish.

Servings: 4 | Prep Time: 30 | Cook Time: 40-50

Calories: 271 | Total Fat: 14g | Total Carbs: 8g | Protein: 25g

Ingredients:

Chicken:

4 boneless, skinless chicken thighs

2 garlic cloves, finely chopped

½ tsp. black pepper (or freshly ground to taste)

1 tsp. salt

1 tbsp. Dijon mustard

1 tbsp. olive oil

¼ c. balsamic vinegar

1 tbsp. herbs of choice (fresh chopped or dried): basil, thyme and oregano

Instructions:

Salsa:

2-3 red bell peppers

2 garlic cloves, finely chopped

10 fresh basil leaves, torn or cut (can substitute 1-2 tbsp. dried basil)

1 tbsp. red wine vinegar

2 tbsp. olive oil

Salt and freshly ground pepper to taste

Chicken: In a bowl, whisk together the garlic, salt, pepper, herbs, mustard, vinegar, and oil. Add the chicken and turn to coat evenly. Cover and refrigerate 30 minutes to 2 hours (fine to marinate overnight), turning at least once. Grill or bake the chicken at 375°F for 40-50 minutes, and serve with roasted red pepper salsa on the side (provides moistness).

Salsa: place red peppers on a cookie sheet and broil them, turning often until the skin is charred on all sides (can be grilled instead). Remove the peppers and place in a sealed plastic bag or a covered bowl until the peppers have fully cooled. Core and seed the peppers. Peel the skins from the roasted pepper flesh and discard. Dice the red peppers about ¼ inch and transfer to a glass bowl. Add remaining ingredients and mix well.

Cover and let stand 30 minutes at room temperature to blend flavors (optional). You can make it one day in advance, refrigerate, and bring to room temperature before serving.

Comments:

Both the chicken and the salsa can be prepared in advance of service. Fresh flavors make this dish worth the little bit of effort to prepare! Oozes with good health.

Taco Casserole

By Stephanie Keeth, MSN, ACNP-BC, CNS, CCRN, CBN | Loma Linda University Health Metabolic & Bariatric Surgery | Loma Linda, CA

This is an easy, quick, kid and weight loss surgery friendly meal. Use this recipe or make it the way you like it. The choice is yours!

Servings: 9 | Prep Time: 30 | Cook Time: 35

Calories: 277 | Total Fat: 13g | Total Carbs: 11g | Protein: 23g

Ingredients:

1 lb. ground turkey

1 small zucchini, diced

1 small yellow onion, diced

1 garlic cloves, minced

1 pkg. taco seasoning

Instructions:

1. Preheat oven to 350°F degrees.

1 10oz. can black beans, drained and rinsed

1 8oz. can fat-free refried beans

1 8oz. can tomatoes & chilies

2 c. Mexican blend cheese

2. Spray a pan with non-stick cooking spray, set it over medium heat and allow it to get hot. Sauté zucchini, onion with garlic until they are soft. Drain any excess liquid and transfer to a bowl.

3. Brown ground turkey meat, drain and then transfer to the same bowl and mix with black beans and tomatoes and chilies.

4. Mix in taco seasoning thoroughly and then transfer mixture to a 13 x 9 casserole dish.

5. Evenly spread out fat free refried beans on top (this may be easier if you heat them in a microwave safe bowl for a minute or so).

6. Top with cheese and then bake for about 30 minutes or until the cheese is melted, and slightly browned.

7. Cool 10-15 minutes before slicing and serving.

Slow Cooker Chicken Breasts with

Apricot Preserves

By Susan Guthridge | Celebration Health, Celebration, FL | Merritt Island, FL

This recipe can be made in the oven or in a slow cooker. It is a family favorite!

Servings: 6 | Prep Time: 5 | Cook Time: 4-6 hours

Calories: 280 | Total Fat: 9g | Total Carbs: 30g | Protein: 26g

Ingredients:

6 chicken breasts, split in 2

1 c. of lite French dressing

1 pkg. onion soup mix

1 c. of sugar free apricot preserves

Favorite herbs, fresh or dried, to taste

Instructions:

Mix all together and spread over chicken in large baking pan or slow cooker. Bake at 325°F for 1½ hours, or 4-6 hours in slow cooker.

Chicken “Lo-Cal” Mein

By Jade Billings | Nova Scotia, Canada

A delicious twist on a take out favorite.

Servings: 6 | Prep Time: 15 | Cook Time: 40

Calories: 135 | Total Fat: 3g | Total Carbs: 10g | Protein: 17g

Ingredients:

1 medium spaghetti squash

2-3 chicken breasts

1⁄8 c. reduced sodium soy sauce

1 c. edamame

1 c. broccoli, frozen or fresh

1 c. green beans, frozen or fresh

Instructions:

1. Preheat oven to 400°F.

1 c. yellow beans, frozen or fresh

1 c. sliced carrots, frozen or fresh

1 tsp. ground or fresh ginger

Salt and pepper to taste

Add a few drops of hot sauce if desired

2. Cut squash in half and discard any seeds or pulp. Lightly cover insides with olive oil, and salt and pepper. Place face down on tin foil lined baking pan. Place in oven for 30-40 minutes, or until fork can easily pierce the inside flesh.

3. Chop chicken into small bite size pieces.

4. Add chicken and 3-4 tbs. of soy sauce to a pan and cook until browned.

5. Add ginger to chicken while cooking.

6. Add ¼ of a cup of water and combine edamame, broccoli, green and yellow beans, and carrots in the pan and cover until steamed and veggies still have a little crunch.

7. Once squash is done take out of the oven and scrape the squash with a fork to get all the “noodles” out. Add squash to your pan of chicken and veggies and stir.

8. Add soy sauce to taste and enjoy!

Chicken Stuffed

with Prosciutto, Brie and Fresh Basil

By Brenna Masi, BA | Healthy Steps Lifestyle Program | Santa Rosa, CA

This Italian inspired meal is one you can make over and over without getting tired of it. Add your own twist of creativity by exchanging these ingredients for your favorite cheeses, herbs and sauces - you can’t go wrong!

Servings: 4 | Prep Time: 20 | Cook Time: 20

Calories: 281 | Total Fat: 12g | Total Carbs: 8g | Protein: 34g

Ingredients:

4 5oz. boneless skinless chicken breasts

1 tsp. salt, divided

1 tsp. ground pepper, divided

1 tsp. garlic powder, divided

Instructions:

1. Preheat the oven to 350°F degrees.

8 pieces prosciutto

4 oz. Brie, cut into 4 slices

8 leaves fresh basil

1 15oz. can Italian seasoned tomato sauce

2. Rinse and pat dry each chicken breast. With a sharp knife butterfly open each chicken breast. With a meat pounder gently pound the chicken at its thickest part to be even with the thinnest portion (helps with even cooking). Season both sides of each chicken breast with salt, pepper and garlic powder.

3. Combine one slice of brie with 2 basil leaves on either side and wrap with 2 slices of prosciutto. Place into the center of the butterflied chicken and fold over the chicken breast to encase the stuffing. Secure the loose ends of the chicken breast by threading with toothpicks to keep the stuffing from oozing out. Repeat with all the chicken breasts.

4. Heat up a grill pan to medium-high heat. Sear the chicken on either side, about 2 minutes or until grill marks form (at this point the chicken will not be cooked through).

5. Meanwhile in a small saucepot, bring the tomato sauce to a simmer.

6. Place the seared chicken onto a parchment lined baking sheet. Place into the oven for 10-15 minutes or until the internal temperature reaches 165°F. Remove and let rest for 10 minutes. Place the chicken into the simmering pasta sauce. Serve hot.

Turkey Zucchini Lasagna

By Jade Billings | Nova Scotia, Canada

Wholesome, filling and guilt free!

Servings: 9 | Prep Time: 35 | Cook Time: 35

Calories: 371 | Total Fat: 18g | Total Carbs: 20g | Protein: 34g

Ingredients:

2 large or 4 medium zucchini

1 lb. ground turkey

1 24oz. jar of favorite tomato sauce

1 can diced reduced sodium tomatoes

1½ c. ricotta cheese

1 c. fat free cottage cheese

2 cans of diced mushrooms

3 carrots, diced

2 c. frozen spinach, chopped

2 c. shredded low fat mozzarella cheese

Instructions:

1 c. frozen kale, chopped

1 small yellow onion, chopped

5 tbs. garlic, minced

1 tbs. oregano

1 tbs. basil

1 tsp. red chili flakes

1 tbsp. olive oil

1 egg

Salt and pepper to taste

1. Preheat oven on 350°F. Begin by using a mandolin to slice zucchini into very thin strips. If you do not have a mandolin, use a knife to slice. Lightly coat strips in olive oil and salt and pepper. Place in frying pan on medium heat until they have shrunk and start to become translucent. This will help reduce some of the liquid. Take them out of the pan and drain on a paper towel.

2. In the same pan, cook turkey, onion, garlic, spices and carrots until meat is browned and cooked all the way through. Drain and add mushrooms and tomatoes to the pan. Simmer on medium heat to reduce the liquid.

3. Thaw frozen spinach and kale and drain, then mix with ricotta and cottage cheese and egg in a bowl with salt and pepper to taste.

4. You can now begin layering your dish. Start by spooning a light layer of sauce on the bottom of the pan and place a layer of zucchini noodles on top of that. Add meat mixture and a sprinkling of grated cheese. Add next layer of zucchini noodles, then meat, and then sauce.

5. Continue this order until you are about halfway through the layering process. Around the middle of the layers add the spinach and cheese mixture to the pan. Then continue with your meat and zucchini layering. Add layer of shredded mozzarella cheese to the top and bake for 35 minutes until cheese is bubbling.

Comments:

If the lasagna is still slightly watery after cooking, use a turkey baster to remove excess liquid from pan.

One-Pan Cauliflower “Nachos”

By Kristin Kelly, RD, LDN | Bariatric Specialists of North Carolina | Cary, NC

No chips needed here! Top them with all of your favorites - rotisserie chicken, pico de gallo and avocado.

Servings: 4 | Prep Time: 10 | Cook Time: 35

Calories: 320 | Total Fat: 19g | Total Carbs: 22g | Protein: 20g

Ingredients:

For the Roasted Cauliflower:

1 head cauliflower

2 tbsp. olive oil

1 tbsp. garlic powder

1 tsp. chili powder

1 tsp. cumin

Salt and pepper

For the Toppings:

½ c. cheddar cheese

1 lime, quartered

Instructions:

1 avocado, cubed

½ c. rotisserie chicken (or 1 large chicken breast)

½ c. pinto beans, canned

¼ c. red onion, finely diced

¼ c. pico de gallo

1 jalapeño, sliced

Fresh cilantro, to taste

Special sauce:

½ c. plain Greek yogurt

2 tbsp. hot sauce

1. Preheat oven to 400ºF and rub a baking sheet with olive oil. Prep cauliflower by cutting the head into fourths. Then, slice into chip-like thin pieces. Place on pan.

2. Drizzle cauliflower with olive oil and then season with garlic powder, chili powder, cumin, salt, and pepper.

3. Bake at 400ºF for 25 minutes.

4. Remove cauliflower and then flip. Add cheddar cheese, rotisserie chicken, pinto beans, red onion, jalapeño, and fresh cilantro.

5. Bake again for 5-10 minutes.

6. For special sauce, mix ingredients together.

7. Serve with fresh avocado, lime wedges, pico de gallo and special sauce!

Comments:

Alternative to “Special Sauce” - “Avocado Lime Crema”: 1 medium avocado, ½ cup plain Greek yogurt, and juice of 2 limes. Blend above ingredients in a traditional blender until smooth, top recipe with crema as desired.

Tonya’s Protein Taco Stuffed Peppers

By Tonya Kyeremeh | Eau Claire Mayo Clinic | Eau Claire, WI

Servings: 8 | Prep Time: 15 | Cook Time: 45

Calories: 154 | Total Fat: 4g | Total Carbs: 12g | Protein: 16g

Ingredients:

1 lb. lean ground turkey

1 medium onion, chopped

2 stalks celery, chopped

3 garlic cloves, diced

1 pkg. low sodium taco seasoning

1 14½ oz. can diced tomatoes, drained

1 4½ oz. can green chilies

½ pkg. ranch dressing mix

4 large green peppers

1 c. Mexican cheese, shredded

Salt to taste

Instructions:

Brown ground turkey, onion, celery, and garlic. Add one packet low sodium taco seasoning. Add diced tomatoes, green chiles, and ranch dressing mix. Slice green peppers in half lengthwise and remove seeds and membrane. Stuff green peppers with turkey mixture. Bake at 375°F in covered casserole dish for 40 minutes. Uncover, sprinkle tops with cheese, and broil just until browned, about 5 minutes. Add a dollop of lite sour cream if you wish.

Enchilada Chicken

By Kathy Matthews | Grand Rapids, MI

Servings: 4 | Prep Time: 5 | Cook Time: 25-30

Calories: 258 | Total Fat: 11g | Total Carbs: 1g | Protein: 38g

Ingredients:

4 boneless skinless chicken breasts

1 tsp. chili powder

1 tsp. garlic powder

Instructions:

1. Spray a 9x9 pan with non-stick spray.

2. Place chicken in the bottom.

1 can green chili enchilada sauce

1 c. Monterrey Jack Cheese, shredded

Salt and pepper

3. Season with garlic powder, chili powder, salt and pepper.

4. Pour enchilada sauce over the chicken.

5. Bake at 375°F for 25-30 minutes until chicken is cooked through.

6. Top with the shredded cheese and broil until cheese is melted.

Coconut Curry Turkey Meatballs

By Andrea Morisette | Albany Medical Center Department of Nutrition and Bariatric Surgery | Clifton Park, NY

This dish is very low in carbohydrates and is made with soft veggies and ground turkey. Makes a great party appetizer too.

Servings: 8 | Prep Time: 15 | Cook Time: 20

Calories: 290 | Total Fat: 19g | Total Carbs: 9g | Protein: 18g

Ingredients:

For meatballs:

1 pkg. of ground turkey (about 11⁄3 lb.)

1 tbsp. curry powder

1 tbsp. ground ginger

1 tbsp. fresh cilantro, chopped

1 tbsp. garlic powder

1⁄3 c. almond meal or flour

1 egg

Salt and pepper to taste

Instructions:

For Sauce:

2 tbsp. canola oil

1 onion, chopped

2 garlic cloves, minced

1 red bell pepper, chopped

1 tbsp. of fresh grated ginger

1 can of coconut milk

3 tbsp. of red curry paste (can adjust depending on how spicy you like it.)

1. Preheat oven to 350°F. Mix together the curry powder, cilantro, ginger, garlic powder, almond flour and egg in a bowl. Add the ground turkey and combine. Roll into 1 inch balls. Place meatballs on cookie sheet and bake for 15 minutes.

2. While the meatballs are baking make sauce. In sauté pan heat the canola oil. Cook the chopped onion and bell pepper until soft. Add garlic and ginger and cook for 2 minutes. Stir in coconut milk and curry paste. Simmer until the curry paste and coconut milk are well combined. When meatballs come out of oven put into sauce and mix gently to coat the meatballs well. Enjoy!

Chicken Souvlaki

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 4 | Prep Time: 15 | Total Time: 22

Calories: 264 | Total Fat: 7.5g | Total Carbs: 10g | Protein: 39.5g

Ingredients:

1 lb chicken breast, cut into 2 in chunks

1 lemon, squeeze juice

½ tsp dried oregano

1 small garlic clove, grated

2 red bell peppers, deseeded, cut into chunks

¼ tsp salt

Instructions:

1 Tbsp olive oil

½ tsp hot paprika

½ c yogurt, plain, fat-free

½ cucumber, finely chopped

8 romaine lettuce leaves

¼ tsp pepper

1. Place chicken in large bowl with oil, lemon juice, oregano, paprika, and a pinch of salt and pepper. Toss everything together to combine and leave to marinate for 10 minutes.

2. Combine the yogurt, garlic and cucumber together in a bowl. Season with salt and set aside.

3. Heat grill to high.

4. Thread the marinated chicken and peppers on 4 metal skewers, alternating between chicken and peppers.

5. Grill for 3-4 minutes on each side or until cooked through and golden brown.

6. Remove chicken and peppers from the skewers and serve inside lettuce leaves topped with yogurt mixture.

Poultry | Page 34

One Skillet Balsamic Chicken

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 4 | Prep Time: 10 | Total Time: 25

Calories: 432 | Total Fat: 13g | Total Carbs: 16.5g | Protein: 40g

Ingredients:

1 lb chicken breasts, boneless, skinless, cut into 1-inch cubes

2 Tbsp olive oil

½ tsp black pepper

2 garlic cloves, minced

1 lb green beans, fresh, ends trimmed

Instructions:

2 Tbsp balsamic vinegar

¼ tsp salt

½ tsp Italian seasoning

8 oz white button mushrooms

½ c Italian dressing, reduced fat

1. Heat olive oil in skillet over medium-high heat.

2. Season chicken with salt, pepper, and Italian seasoning.

3. Add chicken to skillet until brown on both sides; about 3 minutes each side.

4. Add garlic, mushrooms, tomatoes, and green beans to skillet and sauté for 2-3 minutes.

5. Add Italian dressing and balsamic vinegar to skillet. Cover and simmer on medium-low heat about 10 minutes or until beans are crisp-tender.

Cabbage & Turkey Kielbasa Stir Fry

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 6 | Prep Time: 10 | Total Time: 30

Calories: 245 | Total Fat: 15g | Total Carbs: 13.5g | Protein: 15g

Ingredients:

3 Tbsp olive oil

4 garlic cloves, minced

14 oz turkey kielbasa, sliced

1 cabbage head, large

1 tsp crushed red pepper flakes

¼ tsp pepper

Instructions:

1. Using a large skillet, add olive oil.

1 c onion, diced

2 Tbsp white wine vinegar

3 Tbsp butter

1 tsp paprika

¼ tsp salt

¼ c parsley, chopped

2. When oil is hot, add onions and garlic. Sauté until onions are translucent.

3. Add vinegar to onion and garlic and stir.

4. Add sliced kielbasa and cook until lightly browned.

5. Add butter, cabbage, paprika, red pepper flakes and mix together until cabbage is soft and begins to turn brown.

6. Top with parsley and serve.

Poultry | Page 36

Instant Tuscan Chicken

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 6 | Prep Time: 15 | Total Time: 30

Calories: 239 | Total Fat: 11.5g | Total Carbs: 7g | Protein: 28g

Ingredients:

3 chicken breasts, boneless

(~ 1 lb total)

½ c red onion, medium, diced

½ lb white mushrooms, fresh, quartered

½ c chicken stock

1 Tbsp butter

Instructions:

¼ tsp pepper

2 Tbsp extra virgin olive oil

¼ c Kalamata olives, pitted

2 garlic cloves, large, minced

1 c tomatoes, chopped with seeds and peel

¼ tsp salt

1. Slice chicken into ½ inch slices. Add ~ 1-2 Tbsp of olive oil to a large skillet and heat oil over medium-high. Add chicken and sprinkle with salt and pepper. Sear quickly on each side.

2. Turn heat down to medium. Sprinkle chicken with onion and olives. Cook another 2 minutes per side. Remove breasts to a serving platter and keep warm.

3. To make sauce, increase heat to medium-high and add mushrooms to pan. Sauté for 2-3 minutes and then stir in garlic and cook for another minute.

4. Blend in chicken stock, scraping up the brown bits in the bottom of the pan.

5. Simmer, uncovered until reduced, about 1-2 minutes.

6. Add the tomatoes and cook for 3 minutes or until thick. Taste for seasoning.

7. Stir in the butter until it is just melted and pour the sauce over the chicken.

Cheesy Chicken & Broccoli Spaghetti

Squash

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 4 | Prep Time: 15 | Total Time: 2 hours

Calories: 565 | Total Fat: 31.5g | Total Carbs: 24g | Protein: 47g

Ingredients:

1 spaghetti squash, large

2 chicken breasts, large, cubed

4 tbsp cream cheese, light, room temp

½ tsp ground black pepper

1½ c mozzarella cheese, shredded

3 tbsp olive oil

Instructions:

Squash Preparation

1⁄3 c yellow onion, chopped

2 tsp Italian seasoning

1 tsp salt

3 c broccoli, florets

6 cloves garlic, minced

½ c Greek yogurt, nonfat, plain

¼ c Parmesan cheese, grated

1. Preheat oven to 400ºF and line a large baking pan with parchment paper or foil.

2. Cut squash in half lengthwise and scoop out seeds and discard.

3. Using a pastry brush, coat both sides of squash with oil. Sprinkle the inside of squash with salt and pepper and place cut side down on lined baking sheet.

4. Bake in the oven for 45-60 minutes or until tender.

5. When done, remove from oven and wait for squash to cool enough to handle.

6. Use a fork to gently scrape out as much of the squash as possible. Set aside.

Chicken & Broccoli Preparation

1. Preheat oven to 350ºF.

2. In a large skillet heat 1 Tbsp of oil on medium-high heat. When oil is hot, add chicken cubes and season with a few dashes of salt and pepper.

3. Cook chicken for about 6-7 minutes stirring often.

4. When done, remove from skillet and place onto plate. Set aside.

5. Return the skillet to medium-high heat and add the remainder of the oil until hot.

6. Add the onion and saute until soft, about 3 minutes.

7. Add garlic, salt, pepper, Italian seasoning and cook for 30-40 seconds.

8. Add the broccoli and 3 Tbsp of water to skillet.

9. Stir and cover the broccoli and let steam for 2-3 minutes.

10. Uncover and add the chicken to broccoli and cook an additional 2-3 minutes stirring often.

11. Remove skillet from burner and set aside.

12. In a large bowl, combine cream cheese and Greek yogurt and mix well.

13. Add in the chicken and broccoli and mix well to combine.

14. Stir in parmesan cheese and half of the shredded mozzarella cheese.

15. Add cooked spaghetti squash and mix until combined.

16. Coat a 9 x 9 inch baking pan with cooking spray.

17. Add chicken and broccoli cheese mixture to baking pan and top with remaining shredded mozzarella cheese.

18. Cover with foil and bake for 15 minutes.

19. Remove foil and bake an additional 15 minutes or until cheese is bubbly and golden brown.

Italian Butternut Squash

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

When a flavorful Italian meal is what you are craving, this is the recipe to try. This recipe can be made ahead, covered, and stored in the refrigerator for a day or two before baking.

Servings: 6 | Prep Time: 25 | Total Time: 1 hr, 10 min

Calories: 307 | Total Fat: 13.5g | Total Carbs: 29g | Protein: 17g

Ingredients:

3 c butternut squash, cubed, ½ inch size

1 onion, medium, chopped

1 red bell pepper, chopped coarse

1 jar (32 oz) spaghetti sauce, no sugar added

½ c basil, fresh

Instructions:

1. Preheat oven to 375ºF.

Cracked pepper, fresh (optional)

1 lb hot Italian turkey sausage

4 cloves garlic, fresh, minced

2 garlic cloves, large, minced

14.5 oz tomatoes, chopped

Whole milk ricotta cheese (optional)

2. Peel and cube butternut squash and set aside.

3. In a medium pan, cook sausage thoroughly. Drain & discard grease and set sausage aside.

4. In the same pan, heat 2 Tbsp olive oil and sauté onion until slightly tender.

5. Remove from heat and stir in minced garlic.

6. Add cooked sausage, red pepper, spaghetti sauce, and chopped tomatoes. Stir to combine.

7. Lightly coat a 9x13 pan with olive oil and add the cubed butternut squash.

8. Pour the sauce over the squash and bake uncovered for 45 minutes or until squash is tender.

Continued on the next page.

9. Remove from oven and let rest for 5 minutes. Sprinkle fresh basil just before serving.

10. Optional – top each portion with a scant tablespoon dollop of ricotta cheese, cracked pepper and olive oil. Serve with a fresh green salad.

Note:

• You can substitute any sturdy vegetable in this recipe.

• To lower carbohydrate count, substitute broccoli or cauliflower for the squash.

Fish

Tangy Lemon Cod

By Kim Knopp, RD | Cleveland Clinic Akron General | Akron, OH

This is a very moist and flavorful recipe that is easy to prepare.

Serving: 2 | Prep Time: 20 | Cook Time: 20

Calories: 262 | Total Fat: 5g | Total Carbs: 10g | Protein: 41g

Ingredients:

2 fresh cod fillets (or other flaky white fish)

1 fresh lemon (will use both the juice and the zest)

1 tbsp. minced herbs of choice or other dried herbs

1 garlic clove, minced (optional)

Freshly ground black pepper and salt to taste

Instructions:

1. Preheat oven to 350°F. Spray the bottom of a glass baking pan or cookie sheet that has sides with non-stick spray. Arrange the cod pieces so they are side-byside but not overlapping. Sprinkle with salt and pepper.

2. Using a zester or fine grater, zest the entire surface of the lemon. Set aside in a small bowl.

3. Squeeze the fresh juice from the lemon, remove seeds, and pour over the fish pieces.

4. Add pepper, lemon zest, and seasonings of choice to the fish.

5. Bake 20-30 minutes, until the flesh turns from a pink to white color, and the flesh flakes easily.

Comments:

I always treat myself to this when the fish goes on sale! Great when the fish is fresh, or fresh-frozen.

Spicy Marinated Salmon

By Kristin Silva | Severna Park, MD

This is a spicy version of baked salmon that is rooted in traditional West-African style cooking. It’s delicious, nutritious and easy to make.

Servings: 2 | Prep Time: 10 | Cook Time: 30

Calories: 241 | Total Fat: 15g | Total Carbs: 6g | Protein: 24g

Ingredients:

½ lb. salmon fillet

1 lime, juiced

1-2 bay leaves

1 jalapeno pepper

1-2 garlic cloves

2-3 tbsp. yellow onion

2 tbsp. red or green pepper

1-2 tbsp. olive oil

Salt to taste

Instructions:

Place all ingredients except salmon in a blender and blend well. Pour over salmon that is placed in aluminum foil. Loosely wrap the aluminum foil around the salmon and bake at 350°F for about 25-30 minutes.

Comments:

For a quick and easy dinner, add frozen vegetables to couscous while salmon is cooking and your meal is complete!

Salmon Salad

By Amy Noe, Director Weight Loss Surgery Center | Wellington Regional Medical Center | Wellington, FL

Servings: 8 | Prep Time: 10 | Cook Time: 10

Calories: 313 | Total Fat: 15g | Total Carbs: 30g | Protein: 16g

Ingredients:

1 16oz. pkg. elbow macaroni

2 ripe tomatoes, diced

4 green onions, chopped

2 whole dill pickles, diced

Instructions:

1 14¾oz. can salmon, drained

½ c. mayonnaise or Greek yogurt

Salt and pepper to taste

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8-10 minutes or until al dente; drain.

2. When pasta has come to room temperature, combine it with tomatoes, green onions, pickles, salmon, mayonnaise, salt and pepper in a large bowl and mix well. Chill before serving.

“Tiger-Striped” Salmon with Pistachio Pesto

By David Nina, CEC, CCE, AAC | Celebration Health | Orlando, FL

This recipe will surely impress your guests with its unique appearance. White fish such as grouper and sea bass will also work extremely well with this preparation.

Servings: 4 | Prep Time: 20 | Cook Time: 30

Calories: 199 | Total Fat: 9g | Total Carbs: 3g | Protein: 27g

Ingredients:

16 oz. salmon fillet, boneless, skinless, raw, cut into four 4 oz. portions

¼ c. fresh basil leaves, chopped fine

¼ c. pistachios, chopped fine

2 tbsp. parmesan cheese, grated

1 tbsp. olive oil

1 oz. water

1 tsp. fresh garlic, minced or grated fine

¼ tsp. ground black pepper

4 lime twists (for garnish)

1 oz. red pepper, cut into thin strips (for garnish)

Instructions:

1. Cut the salmon fillets in the direction of the “flakes” where it will naturally slide apart when cooked. This is indicated by white lines of collagen tissue, which will soften and turn to gelatin when cooked. These cuts should only go about half way through the fillet to create 4-5 “flaps” into which the pesto will be spread.

2. Using a very sharp knife, chop the basil and then add the pistachios and chop both together until fine. Add the remaining ingredients and chop/mix all together to form a paste. (This step may also be done in a small food processor). Note the water is included in this recipe to allow the mixture to adhere into a “paste” but olive oil could be used in place of the water. However, using water will save plenty of calories

create the “tiger stripe” effect. Try not to drip or smear pesto outside of these cuts.

5. Bake at 300°F until 145°F internal temperature. (The fillets may also be gently steamed in a very, very small amount of water on a stove top in a covered pan).

6. Garnish and serve with desired accompaniments.

Italian Baked Fish

By Anoosh Howser, RN | Saint Thomas Medical Partners, Center for Surgical and Medical Weight Loss |Nashville, TN

A family-friendly, high protein and low carbohydrate baked fish recipe. This recipe can be prepared ahead of time and is also easy to clean up.

Servings: 4 | Prep Time: 10 | Cook Time: 20

Calories: 120 | Total Fat: 4g | Total Carbs: 3g| Protein: 20g

Ingredients:

4 fish fillets (works well with white, mild, firm-fleshed fish: cod, tilapia, or halibut)

2 fresh Roma tomatoes, diced or thinly sliced (or 12 cherry tomatoes)

2 tbsp. Italian or Balsamic vinaigrette, divided

1 tsp. onion powder

1 tsp. paprika

1 tsp. dried basil, crushed and divided (or fresh basil, finely chopped)

Salt and fresh ground black pepper to taste

Instructions:

1. Fashion individual foil trays.

2. Place on another sheet of foil, which will be an outer wrapper.

3. Place a blotted fish fillet in each tray - listed amounts divided between the 4 fillets.

4. Sprinkle with onion powder, paprika, black pepper, and basil. Be more generous if using fresh basil.

5. Cover with Roma or cherry tomatoes.

6. Drizzle each fillet with ½ tbsp. vinaigrette.

7. Fold foil and seal.

8. Bake at 375°F for about 20 minutes. Cooking time will depend on the thickness of the fish. Foil packets placed on a grill will have a shorter cooking time.

Baked Salmon with Lemon and Capers

By Jessica Arroyo, RD | Banner – University Medicine Metabolic and Bariatric Center | Phoenix, AZ

Servings: 4 | Prep Time: 10 | Cook Time: 20

Calories: 138 | Total Fat: 5g | Total Carbs: 1g | Protein: 24g

Ingredients:

1 lb. salmon, boneless (or remove bones)

2 garlic cloves, chopped

1 lemon, half juiced and half sliced thin

2 tbsp. parsley, fresh or dried

1 tbsp. Dijon mustard

1 tbsp. olive oil

1 tsp. capers

Salt and pepper to taste

Instructions:

1. Preheat the oven to 450°F degrees.

2. Line baking sheet with foil.

3. In a small bowl, mix the parsley, garlic, Dijon mustard, olive oil, juice of ½ a lemon, and salt and pepper.

4. Slice the salmon in even portions; lay on the baking dish and coat generously with the marinade. Top with thin slices of lemon and capers and bake for 15 - 20 minutes, or until cooked through and flaky (oven temperatures vary- watch carefully and be careful not to overcook or it will be dry).

5. Serve with veggies like grilled asparagus, squash, or steamed broccoli and enjoy!

Maple Pecan Salmon

with Spiced Carrots

By Christine Carpenter, RN, CBS, FNE-AIP | Peninsula Regional Weight Loss & Wellness Center | Salisbury, MD

The combination of pecans and maple syrup provide the wonderful tastes of fall.

Serving Size: 4 | Prep Time: 15 | Cook Time: 15

Calories: 320 | Total Fat: 18g | Total Carbs: 18g | Protein: 26g

Ingredients:

4 4oz. salmon fillets, fresh or frozen

1 lb. carrots, cut diagonally into ¼

inch slices

1½ tbps. maple syrup

Instructions:

1. Thaw fish, if frozen. Preheat oven to 425°F.

½ tsp. pumpkin pie spice

½ c. finely crushed pecans

2 tbsp. olive oil

Salt and pepper to taste

2. Line a 15 x 10 x 1 inch baking pan with foil and set aside.

3. In a large bowl combine carrots, 1 tbsp. of olive oil, salt, pepper and the pumpkin spice.

4. Arrange carrots on ½ of the prepared baking pan.

5. Bake 10 minutes.

6. Meanwhile, rinse fish; pat dry with paper towels.

7. Brush top of fish with 1 ½ tbsp. maple syrup.

8. Sprinkle with pecans, pressing to adhere.

9. Place fish in baking pan next to carrots.

10. Lightly coat top of fish with remaining olive oil.

11. Bake 10 to 15 minutes more, or until fish flakes easily when tested with a fork and carrots are tender.

12. To serve, divide carrots among dinner plates and top with salmon.

Comments: Salmon, nuts, and olive oil contribute healthy fats to this recipe.

Miso Cod with Bok Choy & Shitake Mushrooms

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 4 | Prep Time: 30 | Total Time: 45

Calories: 234 | Total Fat: 5.5g | Total Carbs: 18g | Protein: 28g

Ingredients:

For miso glazed black cod:

2 Tbsp light miso

2 Tbsp tamari (gluten-free soy sauce)

1 Tbsp rice vinegar

1 Tbsp honey

¼ tsp siracha hot sauce (optional)

¼ tsp salt

4 cod filets, 6 oz each

1 Tbsp sesame oil

Instructions:

For the miso glazed black cod:

For baby bok choy & shitake

mushrooms:

1 lb baby bok choy, sliced ¼ inch

thick

8 oz shitake mushrooms

2 cloves garlic, chopped

¼ cup low-sodium vegetable broth

1 tsp tamari (gluten-free soy sauce)

1 tsp sesame oil

1. Whisk the ingredients together in a small bowl until smooth (the miso may have a few lumps depending upon its texture, which is okay).

2. Marinate the fish in 2/3 of the marinade in a sealed container in the fridge for 30 minutes to overnight or optimally 2-3 days.

3. Place the fish on a greased baking sheet and bake in a preheated 400ºF oven until the fish just starts to flake, about 8-10 minutes depending upon the thickness of the fish. Turn the oven up to broil and let it broil until deeply golden brown on top, about 2-3 minutes.

For the baby bok choy and shitake mushrooms:

1. Heat the oil in a pan over medium-high heat. Add the bok choy stems and shitake mushrooms. Cook until soft, about 2-3 minutes

2. Add the garlic and sauté until fragrant, about 30 seconds.

3. Add the bok choy leaves, soy sauce and simmer until the leaves have wilted.

4. Remove from heat and mix in the sesame oil.

Pork

Roasted Pork Chops and Vegetables

By Kendra Bishop | Niagara Falls | Ontario, Canada

This is a fast and easy, no mess, one-pan meal.

Servings: 4 | Prep time: 10 | Cook time: 30

Calories: 361 | Total Fat: 16g | Total Carbs: 26g | Protein: 24g

Ingredients:

4 pork chops, bone-in, ¾ inch to 1 inch thick

16 oz. sweet potatoes, cut in chunks

16 oz. fresh green beans, trimmed

2 tbsp. olive oil

1 pkg. ranch seasoning mix

3 garlic cloves, minced

Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Lightly oil a baking sheet or coat with nonstick spray.

2. Place pork chops, potatoes and green beans in a single layer onto the prepared baking sheet. Drizzle with olive oil and sprinkle with ranch seasoning, garlic, and salt and pepper to taste.

3. Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 160°F, about 20-22 minutes. Then broil for 2-3 minutes, until lightly caramelized.

Kickin’ Pork Chops

By Cecilia Sanchez, MS, RDN, LD | My Bariatric Solutions | Haltom City, TX

This recipe is a great way to break up the monotony of bland spices on your protein entrée at dinner. This marinade goes great with chicken and beef, but my favorite is pork chops. Whatever your protein of choice, this recipe will have you feeling like you hit the lottery on your taste buds. Give it a try!

Servings: 8 | Prep Time: 5 | Cook Time: 25

Calories: 221 | Total Fat: 16g | Total Carbs: 1g | Protein: 23g

Ingredients:

8 4oz. pork loin chops

1 tsp. garlic, minced

¼ c. olive oil

1 tsp. ground black pepper

1 oz. pkg. spicy ranch dressing mix

Instructions:

1. Combine all ingredients in a large plastic bag.

2. Refrigerate for at least 1 hour.

3. Place pork chops on a sheet pan lined with aluminum foil. Leave at least 1 inch of space between each pork chop.

4. Place sheet pan of pork chops in the oven at 400°F for 20-30 minutes or until an internal temperature of 160°F is met for at least 15 seconds.

5. Serve with grilled or roasted vegetables and enjoy!

Comments:

The longer you allow the pork chops to marinade, the better tasting the protein! I allow it to marinade for at least two hours.

Stuffed Peppers

By Joanna Smith, MS, RN, CNOR, CRNFA, CBN | Hampstead, MD

Servings: 6 | Prep Time: 30 | Cook Time: 45 - 50

Calories: 431 | Total Fat: 20g | Total Carbs: 28g | Protein: 32g

Ingredients:

3 large peppers, cut in half (red and orange look pretty)

2 lbs. pork sausage

1 large sweet onion sliced

2 garlic cloves, diced

½ c. red wine

Instructions:

1. Brown meat, pour off fat, set aside.

1 24oz. jar of favorite spaghetti sauce

6 slices of mozzarella cheese

1 tsp. Italian seasoning

½ c. sliced mushrooms (optional)

Salt and pepper to taste

2. Brown onions and garlic with Italian seasoning. Add mushrooms (optional).

3. Deglaze pan with ½ cup red wine.

4. Add meat back into pan.

5. Add spaghetti sauce and simmer for about 5-10 minutes.

6. Mix well.

7. Place halved peppers in glass dish.

8. Place ½ slice cheese in bottom of each pepper.

9. Fill peppers with sausage/sauce mix.

10. Place ½ slice cheese on top of the peppers.

11. Bake at 350°F for approximately 30 minutes, covered. Then for an additional 10 minutes uncovered.

Comments

Turkey sausage can be used as a substitute.

Herb Roasted Pork Tenderloin

By Jessica Arroyo, RD | Banner – University Medicine Metabolic and Bariatric Center | Phoenix, AZ

Servings: 4 | Prep Time: 10 | Cook Time: 40

Calories: 185 | Total Fat: 6g | Total Carbs: 9g | Protein: 24g

Ingredients:

1 lb. pork tenderloin

1 tsp. basil, dried

1 tsp. rosemary, dried

1 tsp. parsley, dried

2 garlic cloves, finely chopped

1 shallot, finely chopped

1 tbsp. olive oil

1 tsp. Dijon mustard

1 tsp. low sodium soy sauce

Salt and pepper to taste

Instructions:

Preheat the oven to 425°F. In a large food storage bag, combine basil, rosemary, parsley, garlic, shallot, olive oil, Dijon mustard, soy sauce, salt and pepper to taste. Place the pork in the bag, seal it, and make sure the entire tenderloin is coated with the marinade. Refrigerate for 1 hour for best results. On a foil-lined baking sheet, bake for 35-40 minutes, or until internal temperature reaches 160°F. Allow the pork to rest for 5-10 minutes before slicing.

Comments:

Pairs well with roasted carrots or Brussels sprouts.

Ham and Faux-tato Casserole

By David Schronce | New Hanover Regional Medical Center | Wilmington, NC

The perfect use for that leftover Sunday ham. Cheesy, simple and satisfying.

Servings: 4 | Prep Time: 15 | Cook Time: 35

Calories: 360 | Total Fat: 25g | Total Carbs: 12g | Protein: 23g

Ingredients:

1 c. cheddar cheese, shredded

1 lb. cauliflower

½ medium onion, chopped

4 oz. cream cheese, softened

¼ c. Greek yogurt

¼ c. heavy cream

1 large egg, beaten

1 c. diced ham

Salt & pepper to taste

Instructions:

Preheat oven to 350º F. Sauté or microwave onion until tender. Cook the cauliflower and drain it well. Rough chop the cauliflower to match the ham dices. Grease an 8 x 8 casserole dish. Mix ½ cup of the cheddar cheese with the remaining ingredients in the baking dish until well combined. Cover with remaining cheese. Bake for 35-45 minutes until bubbly and browned. Allow to sit for 5-10 minutes before serving.

Comments:

I recommend a nice sharp cheddar, but use what you have on hand. I also prefer frozen cauliflower. Just vent the one-pound bag and microwave on high for 6 minutes, flipping the bag half way through. Be sure to grease your casserole dish - unless, of course, you prefer to spend the evening scraping cheese from it! Sprinkle liberally with grated Parmesan cheese before baking for a crunchy top. If you have a few strips of leftover bacon you can chop it into the mix as well.

Acorn Squash Sausage Apple Bowl

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 2 | Prep Time: 20 | Total Time: 80

Calories: 558 | Total Fat: 28g | Total Carbs: 58g | Protein: 18g

Ingredients:

1 small acorn squash

1 stalk celery, chopped

½ tsp salt

½ tsp fresh rosemary

½ lb chicken sausage, chopped

¼ c walnuts, chopped

Instructions:

1. Preheat oven to 400ºF.

½ yellow onion, chopped

½ Tbsp olive oil

½ tsp pepper

2 cloves garlic, chopped

1 apple, chopped

¼ c Parmesan cheese

2. Cut squash in half lengthwise and scrape out seeds to create individual bowls.

3. Drizzle each squash with olive oil, salt, and pepper.

4. Roast in preheated oven for 40-50 minutes; or until fork tender.

5. While squash is roasting heat oil in a large frying/sauté pan and add onion, celery, salt, pepper and rosemary. Cook until onions begin to soften.

6. Add garlic and sausage. Cook until suasage is brown on all sides.

7. Add apple and walnuts until lightly softened.

8. Mix in Parmesan cheese just until incorporated and then remove from heat.

9. Once squash has finished roasting (when you can easily poke it with a fork), remove from oven and fill each with prepared stuffing mixture.

10. Return to oven for 20 minutes and add a sprinkle of Parmesan cheese to the top for the final 5 minutes.

Autumn Sheet Pan Sausage Bowls

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 4 | Prep Time: 15 | Total Time: 45

Calories: 317 | Total Fat: 19g | Total Carbs: 23g | Protein: 14g

Ingredients:

12 oz chicken sausage, precooked, sliced into 1-inch thick rounds

2 c butternut squash, cubed,

1 inch

2 c brussels sprouts, halved

Instructions:

¼ tsp pepper

4 garlic cloves, minced

2 Tbsp olive oil

¼ tsp salt

1 Tbsp balsamic glaze

1. Preheat oven to 425ºF. Chop the squash and brussels sprouts so that they are roughly the same size, around 1-inch cubes.

2. Spread the sausage, butternut cubes and brussels sprouts onto the baking sheet.

3. Whisk together the balsamic glaze, olive oil and garlic in a bowl. Pour it over the sausage and vegetables and toss well. Sprinkle everything with salt and pepper.

4. Roast for 15-20 minutes.

5. Toss and roast for another 5-10 minutes.

6. Serve immediately.

Eggplant Pizza Bites

(w/ Optional Pepperoni)

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 10 | Prep Time: 15 | Total Time: 25

Calories: 121 | Total Fat: 7g | Total Carbs: 8g | Protein: 7g

Ingredients:

1 eggplant, large

2 c part-skim mozzarella cheese, shredded

10 pepperoni slices (optional)

1 tsp Italian seasoning

Instructions:

1. Preheat oven to 400ºF.

2. Line baking sheet with parchment paper.

3. Slice eggplant into ½-inch slices.

4. Place eggplant slices on parchment paper and sprinkle with salt on both sides. Allow eggplant to sit for 10-13 minutes. (The salt will draw out excess water from the eggplant.) After sitting, dab the eggplant with a paper towel on both sides to remove excess water.

5. Add pizza sauce to slices and then sprinkle with cheese.

6. Add 1 pepperoni slice (optional) to each slice and all other toppings.

7. Bake for 10 minutes or until cheese appears golden brown around the edges.

8. Serve warm.

1 Tbsp fresh basil leaves, chopped (or 1 tsp dried basil leaves, crushed)

1 c pizza sauce

1 Tbsp salt

¼ black olives, sliced

¼ c onion, diced

Pepper Pizza Bites

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 1 | Prep Time: 5 | Total Time: 20

Calories: 426 | Total Fat: 30g | Total Carbs: 21g | Protein: 18g

Ingredients:

1 yellow bell pepper, sliced in half lengthwise

½ c part-skim mozzarella, shredded

Instructions:

1. Preheat oven to 350ºF.

2. Evenly drizzle olive oil on the pepper halves.

1 Tbsp olive oil

½ c tomato sauce

4 pepperoni slices

3. Add tomato sauce, cheese, and pepperoni.

4. Bake for 12-15 minutes.

Antipasto Skewers

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 4 | Prep Time: 15 | Total Time: 15

Calories: 140 | Total Fat: 10g | Total Carbs: 4.5g | Protein: 8g

Ingredients:

8 black olives, large

8 pepperoni slices, sliced

8 mozzarella cheese, mini

8 grape tomatoes

Instructions:

1. Get 8, 7-inch wood skewers and thread one of each of the antipasto ingredients onto each skewer. Make sure to use all ingredients in the same sequence. Set aside on large serving plate.

2. When ready to serve, pour balsamic dressing over skewers (about ½ cup).

8 Prosciutto slices, halved

1 jar (16 oz) artichokes, plain

8 basil leaves

½ c balsamic vinaigrette

Bacon Wrapped Asparagus

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 6 | Prep Time: 5 | Total Time: 30

Calories: 133 | Total Fat: 11.5g | Total Carbs: 3g | Protein: 5g

Ingredients:

1 lb asparagus, fresh, ends trimmed (~ 24 medium spears)

½ tsp salt

¼ tsp black pepper

Instructions:

1 Tbsp olive oil

¼ tsp garlic powder

6 bacon slices, uncooked

1. Preheat oven to 400ºF. Line a baking sheet with foil.

2. Rinse and pat dry the asparagus. Cut the ends off and place in a large bowl.

3. Coat with olive oil, salt, garlic powder, and black pepper until evenly coated.

4. Divide spears into 6 bunches of 4 stalks each.

5. Starting at the center, wrap each bunch with one slice of bacon making sure to overlap and tightly secure the end piece.

6. Place the bacon wrapped asparagus bundle seam side down on baking sheet and bake for 20-25 minutes or until bacon is crisp and asparagus is tender.

7. Serve immediately.

Loaded Cheezy Cauliflower Bake

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

When a flavorful Italian meal is what you are craving, this is the recipe to try. This recipe can be made ahead, covered, and stored in the refrigerator for a day or two before baking.

Servings: 6 | Prep Time: 10 | Total Time: 40

Calories: 428 | Total Fat: 33g | Total Carbs: 11g | Protein: 22g

Ingredients:

1 cauliflower head, large

¼ tsp salt

2/3 c sour cream, fat-free

2 cloves garlic

9 slices of bacon, cooked, crumbled

2 Tbsp butter, unsalted

Instructions:

1. Preheat oven to 450ºF.

¼ tsp black pepper

¼ c heavy cream

1½ c cheddar cheese, shredded, divided

¼ c green onions, chopped, divided

2. Cut cauliflower into florets and place in a medium size casserole dish.

3. Melt butter and pour over cauliflower.

4. Season with salt and pepper and stir until all the cauliflower is coated with butter.

5. Place cauliflower onto a sheet pan in a single layer and roast in the oven for 25-30 minutes until tender and crisp. When done, set aside. Leave the oven on.

6. Using the same casserole dish, mix together sour cream and heavy cream until smooth.

7. Add garlic, half of the cheddar cheese, half of the bacon, and half of the green onions. Stir until blended.

8. Add roasted cauliflower to sauce in casserole dish and stir until blended.

9. Top with remaining cheese and bacon.

10. Bake for an additional 5-10 minutes until cheese is melted.

11. Top with remaining green onions.

Beef

Sarah’s Ratatouille with Beef

By Sarah M. Johnson, BSN, RN | Advanced Care Hospital of White County | Searcy, AR

Hearty and healthy. Let your imagination run wild and add your favorite herbs and seasonings.

Servings: 4 Prep time: 15 Cook time: 30

Calories: 299 | Total Fat: 9g | Total Carbs: 17g | Protein: 39g

Ingredients:

1½ lb. 95% lean ground beef

5 carrots, peeled and thinly sliced

2 oz. bell pepper, diced (about ¾ c.)

1 oz. onion, chopped (about ¼ c.)

8 oz. cauliflower, broken into florets (about 2 c.)

1 14oz. can diced tomatoes (do not drain the liquid)

1 14oz. can water

1 tbsp. tomato paste

1 tsp. garlic powder

Salt and pepper to taste

Instructions:

1. Brown the ground beef in a heavy skillet.

2. Add the bell pepper, onion and carrots.

3. Sauté until the vegetables are tender.

4. Add the diced tomatoes and water.

5. Stir in the tomato paste, garlic powder, salt and pepper.

6. Add the cauliflower.

7. Simmer for 10 minutes, or until the cauliflower is tender and some of the liquid is reduced.

Sweet Potato Lasagna

By Stephanie Licari | Celebration Health | Lakeland, FL

A healthier version of a favorite dish, using sweet potato slices in place of pasta, for a higher fiber dish.

Servings: 10-12 | Prep Time: 30 | Cook Time: 30

Calories: 262 | Total Fat: 13g | Total Carbs: 13g | Protein: 23g

Ingredients:

4 large sweet potatoes

1 large jar marinara sauce

2 large eggs

2 large garlic cloves, minced

1 tbsp. dried thyme

1 tbsp. dried oregano

1 tbsp. dried rosemary

1 tbsp. dried basil

Instructions:

¼ c. grated Parmesan cheese

1 tbsp. olive oil or cooking spray

2 lb. ground beef

1 large container part skim ricotta

cheese

1 large onion, roughly chopped

1 c. mozzarella cheese, shredded

Salt and pepper to taste

1. Preheat oven to 400°F. Bring a large pot water to a boil over high heat. Rinse sweet potatoes and cut on a diagonal into thin slices, about ¼ inch.

2. In a small bowl combine all the dried herbs and stir.

3. Add sweet potato and a generous pinch of salt to pot of boiling water. Cook until just tender, 6-10 minutes. Drain, transfer to a medium bowl, and season generously with salt and pepper.

4. While sweet potato blanches, heat 1 tbsp. olive oil or cooking spray in a large pan over medium high heat. When oil is shimmering, add onions and garlic to the pan. Gently stir until onions and garlic become translucent and then transfer to a plate.

5. Add ground meat to the pan and cook, breaking up with a wooden spoon or spatula until browned, about 5 minutes. Add onions, garlic and half of the dried herbs to the pan. Salt and pepper to taste and sauté for about 1 minute.

6. While meat browns, combine ricotta, eggs, half of the Parmesan, a pinch of the herbs, and salt and pepper in a large bowl and set aside.

7. Coat the bottom of the 9 x 13 pan with a thin layer of the jarred marinara sauce. Place 1⁄3 of the sweet potatoes in a single layer and season with salt, pepper and a sprinkle of spices. Spread half of the ricotta mixture on the potatoes. Then spread half of the meat and coat with sauce. Sprinkle with 1⁄ 3 of the mozzarella. Then repeat the previous layers again. Finally place the last 1⁄3 slices of potatoes and cover with the remaining sauce, mozzarella and Parmesan.

8. Bake until sweet potato is tender and cheese is melted, about 15-20 minutes. If desired, broil until cheese is browned, about 2 minutes. Remove pan and let cool for 10-15 minutes.

Zucchini Boats

By Lauri Watson, RD, LD | Summerville Medical Center | Summerville, SC

This dish is so versatile! The version listed below is more of a Mexican inspired dish, however, add tomato sauce, fresh basil or Italian seasonings and black olives for a new Italian favorite as well. The zucchini ‘boats’ are so fun to eat too!

Servings: 8 | Prep Time: 20 | Cook Time: 30

Calories: 144 | Total Fat: 144 | Total Carbs: 5g | Protein: 15g

Ingredients:

4 medium zucchini

1 lb. ground beef

½ small onion, diced

¼ c. salsa of choice

2 tbsp. Mexican seasoning

4 oz. tomato sauce

Instructions:

1. Preheat oven to 350°F degrees.

2. Trim off ends of zucchini.

¼ c. water

½ c. 2% Mexican cheese

¼ c. bell pepper diced

2-3 tbsp. cilantro, chopped

Greek yogurt (for topping)

3. Cut in half lengthwise and scoop out the pulp leaving ½ inch in the shell.

4. Finely chop pulp.

5. In a skillet, cook the beef, zucchini pulp, onion, and peppers over medium heat until meat is cooked through and onions and peppers are soft. Add Mexican seasoning, tomato sauce, salsa, and water; mix well. Fill the hollowed zucchini ‘boats’ with the meat mixture and place in greased baking dish. Top with cheese and bake uncovered for 25-30 minutes at 350°F degrees, or until zucchini is tender. Garnish with chopped cilantro and a dollop of Greek yogurt.

Comments

Beef can be substituted with turkey.

Beef Burgundy

By Walter J. Pories, MD | East Carolina University | Greenville, NC

Servings: 6 | Prep Time: 25 | Cook Time: 2½ hours

Calories: 147 | Total Fat: 22g | Total Carbs: 8g | Protein: 32g

Ingredients:

2 lb. beef stew, lean

3 tbsp. olive oil

½ c. onions, diced

½ c. peppers, diced

½ c. carrots, sliced

2 garlic cloves

½ bottle red wine

2 envelopes aux ju gravy mix or 2 tbsp. beef base

1 jar small onions, drained

10 sliced mushrooms

Instructions:

In an oven proof skillet or pot, sauté the beef in the olive oil, remove when brown and then use the liquid to caramelize the peppers and onions. Replace the meat, add the red wine and either the gravy mix or the beef base, bring to a boil, cover and let it simmer in the oven at 250°F for two hours. Add in jar of onions and fresh sliced mushrooms about ½ hour before serving.

Comments:

A little will go a long way. This will easily serve six when spooned over rice or quinoa. Goes well with frozen peas. Can be made several days ahead and will gain in flavor over time.

Fiesta Mini Meatloaves

By Allison Rezentes, MS, RD/LD| Kim Bariatric Institute | Colleyville, TX

Lean, high protein meal.

Serving Size: 6 | Prep Time: 45 | Cook Time: 25

Calories: 159 | Total Fat: 5g | Total Carbs: 9g | Protein: 18g

Ingredients:

1 lb. 93% lean ground beef

1 can low-sodium black beans, rinsed and strained

1 can diced tomatoes and green chilies, drained

1 red bell pepper, chopped

1 green bell pepper, chopped

1 onion, chopped

3 tbsp. fiesta lime seasoning (ok to use more for bolder flavor)

Non-stick cooking spray

Optional: 2% milk cheese, plain Greek yogurt, salsa, avocado slices

Instructions:

1. Spray a muffin tin with non-stick cooking spray.

2. Preheat oven to 350°F.

3. In a large bowl, mix ground beef, bell peppers, onions, can of diced tomatoes and green chilies, and fiesta lime seasoning.

4. Gently fold in black beans (to avoid smashing beans).

5. Scoop mixture into muffin tin sections.

6. Bake for 20-30 minutes, or until your meat thermometer reaches the safe minimum cooking temperature of 160°F for beef.

7. Top with choice of optional ingredients and enjoy!

Beef Lettuce Cups

By James C. Stillwell | Honolulu, HI

This recipe is flavorful, low carb, fast and easy!

Servings 3-4 or 6-8 lettuce wraps | Prep time: 20 | Cook time: 30

Calories: 217 | Total Fat: 8g | Total Carbs: 10g | Protein: 25g

Ingredients:

2 tsp. neutral-flavored oil like grapeseed, or peanut oil

1 lb. 95% lean ground beef

1 tbsp. soy sauce

1-2 tbsp. sriracha sauce

1 tbsp. granulated garlic

Instructions:

2 tbsp. water

Zest and juice from one large lime

¼ c. green onion, thinly sliced

½ c. cilantro, chopped

1-2 heads iceberg lettuce, washed and cut into cups

1. Heat the oil in a heavy pan over medium-high heat, then sauté the beef until it’s cooked through and starting to brown, breaking apart as it cooks.

2. While beef cooks, mix together the soy sauce, sriracha, garlic and water in a small bowl. Zest the skin of the lime and squeeze the juice. (You may need two limes to get enough juice, but only use the zest from one lime). Remove outer lettuce leaves, then remove the core and cut the lettuce into quarters to make “cups” to hold the beef mixture.

3. When the beef is done, add the sriracha sauce mixture and let it sizzle until the water has evaporated, stirring a few times to get the flavor mixed through the meat. Turn off the heat and stir in the lime zest, lime juice, green onions, and cilantro.

4. Fill iceberg lettuce “cups” with meat mixture, to be eaten with your hands. Drizzle with extra sriracha if desired.

Slow Cooker Chili

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 8 | Prep Time: 20 | Total Time: 6 hrs, 20 min

Calories: 333 | Total Fat: 14g | Total Carbs: 18g | Protein: 33g

Ingredients:

1 Tbsp olive oil

1 yellow onion, large, finely chopped

2 green bell peppers, chopped

½ c reduced-sodium beef broth

2 ½ tsp ground cumin

½ tsp salt

1 can (15 oz) kidney beans, drained & rinsed

Instructions:

2 lbs ground beef, lean (97% lean, 3% fat)

3 cloves garlic, finely minced

1 can (14.5 oz) tomato sauce

1 Tbsp chili powder

2 tsp paprika

½ tsp pepper

1 c cheddar cheese, shredded

1. Heat olive oil in large and deep non-stick skillet over medium-high heat.

2. Add onion and peppers and cook for 3 minutes. Then add garlic and cook for 30 seconds longer. Pour onions, peppers and garlic into slow cooker.

3. Return skillet to medium-high heat and add beef. Cook stirring occasionally until beef has browned.

4. Drain fat from beef and pour into slow cooker.

5. Stir in diced tomatoes, tomato sauce, beef broth, chili powder, cumin, paprika and season mixture with salt and pepper to taste.

6. Cover with lid and cook on low heat for 5-6 hours.

7. Stir in kidney beans and allow to heat through; about 2 minutes.

8. Serve warm with desired toppings.

Spaghetti Squash Burrito Bowl

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 2 | Prep Time: 20 | Total Time: 1 hr, 10 min

Calories: 434 | Total Fat: 9g | Total Carbs: 53g | Protein: 36g

Ingredients:

1 spaghetti squash, small

½ tsp chili powder

½ tsp avocado oil

¼ red onion, diced

¾ c black beans, canned, drained & rinsed

½ c corn kernels

(drained well if using canned)

1 tsp avocado oil

½ tsp cumin

Instructions:

1. Preheat oven to 425ºF.

½ lb ground beef

2 cloves garlic, minced

Cilantro (optional)

Guacamole (optional)

¼ tsp salt

¼ tsp pepper

½ c salsa

1 Tbsp taco seasoning

2. Cut spaghetti squash in half and rub each half with oil and season well with chili powder, cumin, salt, and black pepper.

3. Place squash on the baking sheet and cook until fork tender; about 30-45 minutes.

4. While the squash cooks, heat avocado oil in a skillet over medium heat.

5. Add the onion and cook until soft, about 3 minutes.

6. Then add garlic and cook until fragrant; about 1 minute.

7. Then add ground beef and cook until completely browned; about 5 minutes.

8. Stir in taco seasoning and remove from heat.

9. Add black beans, corn, and salsa. Stir well, taste and adjust seasoning as desired.

10. Remove squash from oven and cool for at least 5 minutes.

11. Then scrape a fork along the flesh to make strands.

12. Add ground beef mixture and top with shredded cheese.

13. Bake uncovered at 350ºF until warmed through and cheese is melted; about 10 minutes.

14. Then broil for 1-2 minutes until the cheese is bubbly and browned.

15. Serve warm with your favorite toppings, such as fresh cilantro or guacamole.

Korean BBQ Lettuce Wrap

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 4 | Prep Time: 5 | Total Time: 20

Calories: 191 | Total Fat: 7g | Total Carbs: 5g | Protein: 27g

Ingredients:

1 lb ground beef, lean (97% lean, 3% fat)

4 garlic cloves, minced

1 Tbsp sesame oil

1 tsp tomato paste

¼ tsp hot sauce

8 romaine lettuce leaves

Instructions:

1 onion, medium, chopped

1⁄8 tsp ground ginger

3 Tbsp soy sauce, low-sodium

2 tsp chili powder

2 Tbsp rice wine vinegar

¼ c green onion, chopped

1. Using a skillet, cook ground beef on high heat and break into crumbles with wooden spoon until no longer pink.

2. Drain excess liquid and fat and return to pan reducing heat to medium.

3. Add onion, garlic, ground ginger and sesame oil to ground beef and cook until onions soften; about 5 minutes.

4. Stir in the tomato paste, soy sauce, chili powder, vinegar, and hot sauce until blended.

5. Simmer uncovered for 4-5 minutes.

6. While meat is simmering, prepare lettuce leaves by stacking 2 leaves together and place on serving platter.

7. Remove from heat and spoon 2-3 Tbsp of meat mixture on top of lettuce and fold in half or roll. Serve hot.

Vegetarian

Spaghetti Squash Au Gratin

By Lauri Watson, RD, LD | Summerville Medical Center | Summerville, SC

This comforting, but healthy casserole makes a delicious side. Combine spaghetti squash with grated cheese and Greek yogurt for a dish that tastes just like grandma made it. You could also add chicken for a main course.

Servings: 8 | Prep Time: 20 | Cook Time: 25

Calories: 153 | Total Fat: 12g | Total Carbs: 7g | Protein: 7g

Ingredients:

1 medium spaghetti squash

3 tbsp. butter

1 small onion, thinly sliced

1 tsp. red pepper flakes

¼ tsp. garlic powder

¾ c. Greek yogurt

1 c. shredded cheese

Salt and pepper to taste

Instructions:

Preheat oven to 375°F. Cut the spaghetti squash in half and remove the seeds (tip: microwave spaghetti squash for 3-4 minutes to help soften it to cut). Place spaghetti squash in a dish with ½ inch of water and microwave for 10-14 minutes, until fork tender. In a medium skillet over medium heat, add butter, onion, red pepper flakes, garlic powder, salt and pepper flakes and cook until the onions are brown in color. Using a fork, scrape out the inside of the spaghetti squash and transfer to a mixing bowl. Add sautéed onions, Greek yogurt and half the cheese to the squash. Mix well. Transfer mixture to a baking dish sprayed with cooking spray and top with remaining cheese. Bake at 375°F for 20-25 minutes. Broil for the last 2-3 minutes until golden brown on top. Serve with grilled chicken for a complete meal.

Baked Stuffed Avocados

By Amy Dumont, LCSW | Saint Mary’s Hospital | Waterbury, CT

Easy to make! Full of nutrients and so flavorful!

Servings: 8 | Prep Time: 20 | Cook Time: 10

Calories: 371 | Total Fat: 30g | Total Carbs: 21g | Protein: 8g

Ingredients:

4 avocados

1 c. black beans, rinsed and drained

2 tbsp. olive oil

1 tsp. garlic, crushed

½ of a lemon, juiced

½ c. cherry tomatoes, halved

Instructions:

1. Preheat oven to 350°F.

½ c. Kalamata olives, or olives of choice, chopped

1 c. reduced fat cheddar cheese, shredded

Salt and pepper to taste

2. Cut avocados in half, pit and empty contents in bowl - reserve shell. Mash avocado lightly with 2 tbsp. of olive oil.

3. Add crushed garlic, olives, and lemon juice.

4. Mix in tomatoes and black beans, salt and pepper to taste.

5. Place avocado shells on a baking sheet lined with aluminum foil.

6. Line shells with a layer of ½ of the shredded cheese, then scoop mixture in to each shell and add remaining cheese to tops of each avocado.

7. Bake for 10 minutes or until cheese is melted.

Comments:

The black beans can be swapped out for other protein sources such as chopped chicken or tofu.

Easy Low Carb Lasagna

By Florence Tai | Pomerado Hospital | Poway, CA

Healthy lasagna, low carb and easy to make.

Servings: 12 | Prep Time: 20 | Cook Time: 65

Calories: 250 | Total Fat: 12g | Total Carbs: 19g | Protein: 13g

Ingredients:

32 oz. low fat ricotta, or cottage cheese

1 tsp. garlic powder

1 tsp. dried oregano leaves

4-5 low carb tortillas

2 24oz. jars marinara sauce

1 c. lite mozzarella cheese, shredded

Instructions:

1. Preheat oven to 350°F.

2. Mix ricotta and seasonings in bowl.

3. Layer lasagna in this order in a 9 x 12 pan: sauce, tortillas, ricotta filling. Repeat. End with sauce on top, then sprinkle with mozzarella cheese.

4. Cover the lasagna with foil and bake for one hour in the oven or until heated through. Allow lasagna to stand for 5 minutes, then cut into 12 squares and serve hot.

Comments:

You can add in sautéed fresh or frozen vegetables of your choice such as mushrooms, onions, peppers, or eggplant. Be sure they are sautéed well and excess water squeezed out. Serve with fresh fruit and/or green salad. Leftovers freeze well for future quick meals!

Eggplant Boats

By Kara Cashman, MS, RD, CD-N | Saint Francis Hospital Bariatric Center | Farmington, CT

This simple yet delicious recipe provides a refreshing reminder of summer with such ingredients as fresh basil, garlic, and off the vine tomatoes. This may be a nice replacement to traditional pizza.

Servings: 4 | Prep Time: 10 | Cook Time: 40

Calories: 62 | Total Fat: 3g | Total Carbs: 8g | Protein: 2g

Ingredients:

4 tbsp. fresh basil, chopped

2 tbsp. fresh parsley, chopped

1 garlic clove, chopped

1-2 small fresh vine ripened tomatoes

1 large eggplant, cut in half length-wise

2 tsp. olive oil

Parmesan cheese, to taste

Instructions:

1. Preheat oven to 400°F. Fill a baking pan with about ¼ inch of water.

2. Cut eggplant in half, lengthwise. Remove seeds and make 3 to 5 slits in the middle (deep enough to be able to fit basil, garlic and slice of tomato).

3. Slice tomato and cut in half, and fill each slit with garlic, basil and slice of tomato.

4. Place the remaining basil, parsley, and tomato on top of eggplant.

5. Drizzle with a little olive oil (or spray with olive oil spray) and sprinkle Parmesan cheese over each eggplant.

6. Place eggplant in pan with water (open-faced) and heat for 35-45 minutes until eggplant is tender.

Roasted Butternut Squash with

Dried Cranberries

By Dina Goldstein Silverman, Ph.D. | Cooper University Hospital | Voorhees, NJ

This is a delicious side perfect for a holiday meal or as an everyday compliment to your favorite proteins.

Servings: 10 | Prep Time: 15 | Cook Time: 45

Calories: 131 | Total Fat: 6g | Total Carbs: 22g | Protein: 1g

Ingredients:

2 whole butternut squash, peeled and cubed

¼ c. olive oil, plus more if needed

2 tbsp. each dried parsley, oregano, basil, paprika and chili powder

1 c. sweetened dried cranberries

Salt and pepper to taste

Instructions:

Preheat oven to 425°F. In a 9 x 13 casserole dish, spread some olive oil on the bottom and arrange the squash. Season with salt, pepper and spices. Roast on the center rack for 45 minutes, adding more oil if needed throughout the cooking process. Make sure to use a spatula to “work the squash”, so that it is evenly coated in oil and spices. Remove from oven and stir in dried cranberries. Serve warm as a side dish.

Un-boring Brussels Sprouts

By Dina Goldstein Silverman, Ph.D. | Cooper University Hospital | Voorhees, NJ

These are not your Grandma’s soggy, smelly, Brussels sprouts. These make a fantastic side or a crispy, crunchy, flavorful appetizer or snack. All the taste of salty crunchy goodness with none of the guilt!

Servings: 8 | Prep Time: 20 | Cook Time: 35

Calories: 145 | Total Fat: 10g | Total Carbs: 10g | Protein: 7g

Ingredients:

2 quarts Brussels sprouts, cleaned, trimmed and halved

4 tbsp. balsamic vinegar

1 c. grated Parmesan or Romano

Sautéed Creamy Green Beans with

Feta Cheese

By Megan Bennett, RD, CDN | Stony Brook Medicine | Stony Brook, NY

This vegetable dish is a wonderful side to any main entrée. The combination of sweet caramelized onions and the saltiness of the feta cheese makes for one great flavor profile! I hope you enjoy this dish as much as I do!

Servings: 8 | Prep Time: 10 | Cook Time: 20

Calories: 98 | Total Fat: 4g | Total Carbs: 13g | Protein: 4g

Ingredients:

2 lb. fresh green beans, washed and ends trimmed

3 oz. feta cheese (full fat works best for this recipe)

1 tbsp. olive oil

4 medium white or yellow onions, sliced thin

Salt and pepper to taste

Instructions:

1. Heat frying pan or wok on medium heat.

2. Once pan has reached medium heat add olive oil and swirl around to coat entire pan, then add sliced onions.

3. Continue cooking onions for about 7-10 minutes or until they begin to brown and caramelize.

4. Add green beans and sauté until desired doneness, usually about 10 minutes for al dente. To speed up cooking time keep a lid on the pan.

5. Mix in feta cheese until the cheese begins to melt and creates a creamy sauce. Season with salt and pepper if desired, and serve.

Comments:

Using full fat feta cheese in this recipe allows for the cheese to melt into the sauce; if fat free cheese is used the cheese will not melt or create the desired creamy consistency.

Mexican-Style Spaghetti Squash

By Janelle McLeod, RD, LDN & Eric Pauli, MD, FACS, FASGE | Penn State Hershey Medical Center | Hershey, PA

This spaghetti squash recipe makes a great addition to any Mexican meal and is a low calorie, low fat alternative to more traditional side dishes. The spice level can be customized by changing the type of salsa used as well as by adding (or withholding) the cayenne pepper. The addition of cheese and beans make this a great course of protein and calcium as well.

Servings: 10 | Prep Time: 15 | Cook Time: 60

Calories: 92 | Total Fat: 4g | Total Carbs: 11g | Protein: 4g

Ingredients:

1 medium-large spaghetti squash, halved lengthwise and seeded

2 tbsp. olive oil

2 tsp. kosher salt

½ c. onion, chopped (1 small onion)

½ c. red or green pepper, seeded and diced

1 tbsp. garlic, chopped

1 c. canned black beans, drained and rinsed

½ c. tomato, diced (1 tomato)

½ c. salsa

Instructions:

1 tsp. chili powder

2 tsp. cumin

1 tsp. dried oregano

¼ tsp. cayenne pepper (optional)

½ c. cilantro, chopped

½ c. crumbled Mexican hard cheese (like Cotija) or shredded cheddar cheese

1 lime, juiced

1. Pre-heat oven to 350°F. Brush the squash with 1 tbsp. olive oil, sprinkle with 1 tsp. salt and place cut side down on a foil lined baking dish or cookie sheet. Bake for 45 minutes or until tender.

2. Allow the squash to rest for 10 minutes and then scrape the insides with a fork into a large bowl.

3. With 20 minutes left in the squash cooking time, heat 1 tbsp. of olive oil in large skillet over medium heat.

4. Add the onion, bell pepper, garlic and 1 tsp of salt. Sweat the vegetables until soft, about 10 minutes.

5. Add the beans, tomato, salsa, chili powder, cumin, oregano and cayenne (if desired). Stir until heated through.

6. Fold into the shredded spaghetti squash. Top with cheese, cilantro and fresh squeezed lime juice.

Roasted Cauliflower with Tomatoes

By Evelyn Mariani, MS, RD, CDN | William A. Graber, MD, PC | Utica, NY

A quick, tasty way to get great fiber, phytonutrients and antioxidants. A nutrition powerhouse recipe.

Servings: 6 | Prep Time: 5 | Cook Time: 30

Calories: 104 | Total Fat: 9g | Total Carbs: 6g | Protein: 2g

Ingredients:

1 head cauliflower (any color)

1 pint grape or cherry tomatoes

¼ c. olive oil

A few squeezes of lemon

Salt and pepper to taste

Avocado Pesto Zoodles

By Kandace Kichler, MD | Cleveland Clinic Florida | West Palm Beach, FL

Mix up your side dishes with this healthy alternative to traditional carbs!

Servings: 5 | Prep Time: 10 | Cook Time: 5

Calories: 180 | Total Fat: 16g | Total Carbs: 8g | Protein: 4g

Ingredients:

2-3 medium sized zucchinis, cleaned (not peeled)

1 ripe avocado, peeled, pitted, and diced

1 c. fresh basil leaves, packed

1⁄3 c. walnuts

3 garlic cloves, chopped

Juice of 1 lemon

2 tbsp. extra-virgin olive oil

Sea salt & pepper to taste

Parmesan cheese, shredded, to taste

Instructions:

1. Use spiralizer to create zoodles, or cut into short, thin strips. Set aside on paper towel to soak up excess water.

2. In a food processor, add avocado, basil leaves, garlic, walnuts, lemon juice, and sea salt & pulse until finely chopped. Add olive oil slowly until creamy.

3. Drizzle additional olive oil in a skillet over medium high heat then add zoodles. Cook for 1 to 2 minutes until tender.

4. Add zoodles to a large bowl and toss with avocado pesto. Season with pepper and a little Parmesan to taste. Serve and enjoy!

Quinoa with Butternut Squash and Arugula

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 2 | Prep Time: 10 | Total Time: 45

Calories: 45 | Total Fat: 23g | Total Carbs: 48.5g | Protein: 12g

Ingredients:

2 c butter squash, cubed ¼”

¼ tsp black pepper

¼ c scallions, diced

2 c low-sodium vegetable broth

2 ½ c arugula

Instructions:

1. Preheat the oven to 425ºF.

2 tsp olive oil

¼ tsp sea salt

1 c quinoa

¼ c pecan pieces

1

3 c crumbled feta

2. Toss butternut squash with olive oil, black pepper and sea salt.

3. Spread into a single layer in a roasting pan or on a baking tray.

4. Bake until butternut squash is tender and lightly browning, 30-35 minutes.

5. While squash is roasting, rinse quinoa in a strainer.

6. Combine with 2 cups vegetable broth and bring to a boil.

7. Turn heat down to a low simmer and cook for 10-20 minutes or until liquid is absorbed.

8. Remove from heat.

9. Remove butternut squash from oven when fork tender.

10. In a large bowl, combine arugula, quinoa and pecans with the butternut squash and feta.

11. Drizzle with olive oil and toss everything together.

Hummus Bowls

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 1 | Prep Time: 10 | Total Time: 30

Calories: 568 | Total Fat: 35g | Total Carbs: 48g | Protein: 15g

Ingredients:

1/3 c hummus

½ c red onion, sliced

½ c red bell peppers, sliced

2 Tbsp feta

¼ c quinoa

¼ tsp salt

Instructions:

1. Rinse quinoa in a strainer.

8 cucumber slices

½ c cherry tomatoes, sliced

¼ c black olives

1 c mixed greens

1 tsp olive oil

¼ tsp pepper

2. Combine with ½ c water and bring to a boil.

3. Turn heat down to a low simmer and cook for 10-20 minutes or until liquid is absorbed.

4. Remove from heat and drizzle with olive oil and add salt and pepper.

5. Let cool or serve warm depending upon your preference.

6. Slice cucumbers, onions, tomatoes and peppers.

7. Place greens and quinoa in a bowl. Top with hummus, sliced cucumbers, red peppers, sliced red onions, sliced tomatoes, olives, and feta cheese.

Vegan Cauliflower Taco Bowl

By Jamie Hernandez, M.A., NBC-HWC | ReShapeCare® | Philadelphia, PA

Servings: 4 | Prep Time: 20 | Total Time: 50

Calories: 420 | Total Fat: 21g | Total Carbs: 45g | Protein: 13g

Ingredients:

1 head cauliflower

½ tsp ground cumin

¼ tsp dried oregano

1 c corn, frozen

1 pint grape tomatoes

2 Tbsp olive oil

½ tsp smoked paprika

¼ tsp salt

Instructions:

1 can (15 oz) black beans

½ c (8 Tbsp) guacamole

½ Tbsp chili powder

1/8 tsp cayenne pepper

¼ tsp pepper

1 Tbsp cooking oil

Cilantro (optional)

1. Preheat oven to 400ºF. Line baking sheet with parchment paper.

2. Cut the head of the cauliflower into florets and place them in a bowl.

3. In a separate small bowl, combine the ingredients for the taco seasoning (e.g., chili powder, smoked paprika, cumin, cayenne, oregano, salt, and pepper).

4. Drizzle olive oil over cauliflower followed by the taco seasoning and toss until the cauliflower is evenly coated in oil and spices.

5. Spread the seasoned cauliflower out over the baking sheet. Roast cauliflower in oven for 20-30 minutes or until it is brown and crispy on the edges.

6. Add undrained can of black beans to a small sauce pot and heat over medium-low heat, stirring occasionally until heated through.

7. Add 1 Tbsp of cooking oil to a large skillet and heat over medium. Once the oil I hot and simmering, add the frozen corn and cook stirring occasionally until browned and blistered (about 7-8 minutes). Season with a pinch of salt and pepper.

8. Slice grape tomatoes.

9. To build the bowls, divide the roasted cauliflower, beans, corn, and tomatoes between 4 bowls or containers. Top each with 2 Tbsp each of guacamole and fresh cilantro (if desired).

Butter Roasted Pecans

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 12 | Prep Time: 5 | Total Time: 30

Calories: 253 | Total Fat: 25g | Total Carbs: 4g | Protein: 3g

Ingredients:

3 c pecans, halved

1 tsp salt

3½ Tbsp butter, salted

Instructions:

1. Preheat oven to 325ºF. Line a baking sheet with parchment paper.

2. Melt butter and set aside.

3. Place pecans in a large bowl and add butter.

4. Sprinkle with salt and mix together well until pecans are coated.

5. Place pecans on baking sheet and arrange in a single layer

6. Bake for 10-12 minutes

7. Using tongs, flip the pecans and cook an additional 10-12 minutes.

8. Remove pan from oven and let pecans cool before eating or storing.

Greek, Tomato, Cucumber and Feta Salsa

By Barb Mager, M.A., NBC-HWC | ReShapeCare® | San Clemente, CA

This fresh salsa has lots of umami thanks to the feta cheese. Serve with grilled lamb or chicken. Add some to your scrambled eggs after cooking or use as a dressing for fresh salad greens.

Servings: 8 | Prep Time: 10 | Total Time: 10

Calories: 52 | Total Fat: 5g | Total Carbs: 1g | Protein: 1g

Ingredients:

1 c cherry tomatoes, multicolored, chopped

½ c red onion, finely chopped

6 Kalamata olives, pitted, finely chopped

1½ Tbsp red wine vinegar

1⁄8 tsp Aleppo pepper

Parsley (optional)

Instructions:

1 c English cucumber, finely chopped

¼ c feta cheese, finely crumbled (~ 1 oz)

2 Tbsp extra virgin olive oil

½ tsp oregano, fresh, chopped

1⁄8 tsp kosher salt

1. Combine tomatoes, cucumber, onion, feta, olives, oil, vinegar, oregano, Aleppo pepper and salt in a medium bowl.

2. Garnish with parsley (optional).

3. Serve immediately or refrigerate.

Vegetarian Sheet Pan Meal

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 4 | Prep Time: 15 | Total Time: 45

Calories: 395 | Total Fat: 16g | Total Carbs: 51g | Protein: 11g

Ingredients:

½ lb broccoli (about 1 crown)

2 lbs sweet potatoes (about 3 medium)

1 can (15 oz) chickpeas

2 tsp garlic salt

1 Tbsp Italian seasoning

1 lemon

2 c vegetable broth

Instructions:

½ tsp salt

1 red onion, medium

1 red bell pepper

4 Tbsp olive oil

2 tsp Old Bay seasoning

1 tsp pepper

1 c quinoa

4 Tbsp sour cream, fat-free

1. Preheat oven to 450ºF and adjust oven racks for roasting 2 trays.

2. Chop the broccoli, sweet potatoes, peppers and onions into bite-sized pieces.

3. Place all of the vegetables in a large bowl.

4. Drain and rinse the chickpeas. Then add them to the bowl.

5. Stir in the olive oil, garlic salt, Old Bay, Italian seasoning, and salt until coated.

6. Line two baking sheets with parchment paper.

7. Spread the vegetables evenly onto each sheet.

8. Place in the oven and bake for 20 minutes without stirring.

9. Remove the pans from the oven and flip/stir them and then roast for another 10 minutes or until tender and lightly browned on one side.

10. While vegetables are roasting, cook the quinoa. Rinse quinoa in a strainer.

11. Combine with vegetable broth and bring to a boil.

12. Turn heat down to a low simmer and cook for 10-20 minutes or until liquid is absorbed. Remove from heat.

13. Cut the lemon into wedges and squeeze the juice on the top of the vegetables to taste.

14. Add quinoa to bowls, top with vegetables and 1 Tbsp of sour cream in each bowl.

Crispy Seed Crackers

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

When I am in the mood for a crispy bite, a couple of these crackers hit the spot!

Servings: 4 | Prep Time: 15 | Total Time: 25-27

Calories: 239 | Total Fat: 20g | Total Carbs: 8g | Protein: 7g

Ingredients:

1 egg

½ tsp baking powder

½ c almond flour

2 Tbsp sunflower seeds

½ tsp salt

Instructions:

1. Preheat oven to 375ºF.

2. Beat eggs until frothy.

2 Tbsp butter, melted

¼ tsp paprika

¼ c flaxseed meal

2 Tbsp chia seeds

3. Slowly whisk in melted butter, paprika (or cumin), salt and baking powder.

4. Mix in dry ingredients and allow mixture 5 minutes to thicken.

5. Roll into 1-inch balls and press them thin and flat onto a greased baking pan about ¼ inch apart.

6. Bake for 10-12 minutes and cool before storing.

Note:

• Modify recipe by substituting garlic powder or cinnamon.

• They keep for about a week and freeze well.

Spinach & Avocado Breakfast Quesadilla

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 4 | Prep Time: 5 | Total Time: 25

Calories: 137 | Total Fat: 10.5g | Total Carbs: 3.55g | Protein: 7.5g

Ingredients:

4 eggs, large

6 Tbsp water

¼ tsp salt

½ c cheddar cheese, sharp, shredded

1 avocado, sliced

Instructions:

4 egg whites

½ tsp black pepper, ground

4 tortillas, whole wheat, low-carb

1/8 tsp hot sauce (more or less to taste)

2/3 c spinach leaves, fresh

1. In a large bowl, whisk together eggs, egg whites, and water.

2. Coat a large skillet with cooking spray and place on stove over medium heat.

3. Pour egg mixture into skillet and scramble until eggs are cooked and set.

4. Season with salt and pepper.

5. Heat a medium sized skillet over medium-high heat.

6. Place a tortilla in the pan and top half of tortilla with ¼ cup each of scrambled eggs, shredded cheese, spinach, hot sauce, and avocado.

7. Fold over the other side of the tortilla and press down with a spatula to seal as the cheese melts.

8. When the bottom is slightly browned, flip over to brown the other side.

9. Remove the quesadilla and cut into thirds.

10. Repeat the process with remaining tortillas and serve warm.

Vegan Root Vegetable Bowls with Peanut Sauce

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

Servings: 4 | Prep Time: 20 | Total Time: 40-45

Calories: 313 | Total Fat: 15g | Total Carbs: 33g | Protein: 11.5g

Ingredients:

1 sweet potato, large, peeled, cubed (½ inch)

3 c broccoli florets

2 Tbsp avocado oil

3 spring onions, sliced

¼ c peanuts, chopped

Instructions:

1 can (15 oz) chickpeas, drained, rinsed

3 c cauliflower florets

½ tsp salt

1/3 c cilantro, fresh

4 Tbsp peanut sauce

1. Preheat oven to 425ºF. Lightly grease two large nonstick baking sheets.

2. Add sweet potato and chickpeas to one large baking sheet and broccoli and cauliflower florets to the other.

3. Drizzle both pans with avocado oil, sprinkle with salt, toss and spread vegetables and chickpeas out evenly.

4. Place in oven and bake for 15 minutes.

5. Remove from oven and stir vegetables around, flipping over sweet potatoes.

6. Return pans to oven and roast for another 5-10 minutes, until sweet potatoes and broccoli are tender. Remove from oven and set aside.

7. Divide vegetables and chickpeas among four bowls; top with equal parts spring onions, cilantro, peanuts, and peanut sauce.

Soups

Lentil and Vegetable Soup

By Sandra El-Doueihy, MSc, RD, MBDA, LD, RNutr, FIMSA | London, UK

Its healthy, dairy free, and full of iron and proteins.

Servings: 12 | Prep Time: 15 | Cook Time: 60

Calories: 191 | Total Fat: 5g | Total Carbs: 24g | Protein: 13g

Ingredients:

3 tbsp. olive oil

1 spanish onion, chopped

3 garlic cloves, chopped

2 celery sticks, chopped

1 carrot, chopped

6 oz. smoked ham, chopped

1 lb. lentils

12 ½ c. stock

Instructions:

1 bay leaf

4 fresh parsley sprigs

4 tomatoes, peeled and chopped

1½ tsp. sweet paprika

4 tbsp. sherry vinegar

Salt and pepper

1. Heat the oil in a large pot or saucepan. Add the onion, garlic, celery, carrot and cook over a low het for 5-7 minutes or until softened, stirring occasionally.

2. Add the ham and cook for a further 3 minutes, stirring occasionally. Remove the vegetables and ham from the pan and set aside.

3. Add the lentils, stock, bay leaf and parsley to the pan, increase the heat to medium and bring to a boil. Reduce the heat and simmer, stirring occasionally for 30 minutes.

4. Add the tomatoes and return the vegetables and ham to the pan. Stir well and simmer for 25-30 minutes.

5. Remove and discard the bay leaf and parsley. Stir in the paprika and vinegar, season to taste with salt and pepper, and heat through for 2-3 minutes. Ladle into war med soup bowls and serve immediately.

Thai Curry Soup with Dumplings

By Narmin Virani, RD, LDN | UMass Memorial Weight Center | Worcester, MA

You will enjoy a medley of flavors; creamy, sweet, spicy and tangy. This is a great way to enjoy dumplings without overdoing carbohydrates.

Servings: 10 | Prep Time: 20 | Cook Time: 30

Calories: 175 | Total Fat: 8g | Total Carbs: 17g | Protein: 7g

Ingredients:

2 tbsp. olive oil

6-8 garlic cloves, chopped fine

2 bell peppers, chopped

1 small bag frozen carrot coins

3 c. frozen edamame beans

½ jar red curry paste (2 tbsp.)

1 can lite coconut milk

1 bunch scallions, chopped fine

Instructions:

2 inch piece ginger, peeled and grated fine (use a lemon zester)

1 c. cilantro leaves, chopped

Juice of 1 large lemon

1 bag frozen dumplings (2-3 c.)

6 c. water or broth

Salt to taste

Heat oil in a large saucepan/stockpot and add garlic. When light brown, add chopped pepper and carrot. Add edamame and mix well, with heat level high. Add curry paste and mix with veggies. Add coconut milk and 6 cups water or broth. Cover and bring to boil. Lower heat and simmer for 5 minutes or until veggies are cooked. Add in dumplings slowly, one at a time, and simmer another 5-7 minutes. Add in ginger, scallions, cilantro, and lemon juice and turn off heat. Serve hot!

Comments:

You can substitute the edamame with cooked chicken or shrimp.

Soups | Page 110

Orange Soup

By Julia Levine, RD, LD | St. Louis, MO

This hearty soup is one of my fall and winter favorites. It’s super filling and loaded with vitamin A to help promote good vision and maintain healthy skin, bones and teeth.

Serving Size: 6 | Prep Time: 15 | Cook Time: 45

Calories: 186 | Total Fat: 10g | Total Carbs: 29g | Protein: 1g

Ingredients:

1 butternut squash, peeled and cubed

1 sweet potato, peeled and cubed

3 carrots, peeled and cubed

1 large onion

3 garlic cloves

1½ tbsp. salt

3 tbsp. maple syrup

1 tbsp. fresh ginger, chopped

½ tsp. cinnamon

5-6 c. vegetable broth

3 tbsp. butter

Roasted pumpkin seeds for garnish (optional)

Instructions:

1. Heat butter in a large pot and sauté onions for about 15 minutes until soft.

2. Then add the garlic and sauté for 2 more minutes.

3. Add the rest of the ingredients and once boiling, reduce to a simmer until vegetables are soft.

4. Use immersion blender to puree.

5. Serve hot.

Italian White Bean Soup

By John Archibeque, MSN, MBA, CBSGL, RN, CBN | Cedar Park, TX

Simple, easy and quick. This meal has little prep involved and a lot of flavor and tons of nutrition. Everyone in the family will love this soup and with a few add-on options everyone will get what they want from this meal.

Servings: 6| Prep Time: 10 | Cook Time: 20

Calories: 93 | Total Fat: 0g | Total Carbs: 22g | Protein: 7g

Ingredients:

1 can white navy beans

1 can diced tomatoes

1 tbsp. dry Italian herbs

1 c. chicken stock

2 pkg. beef broth flavor enhancer

½ c. onion (white or yellow)

1 tsp. garlic, chopped

Salt and pepper to taste

Instructions:

Dice onion and sweat the onion in 1 to 2 tbsp. of the chicken stock. When the onions become soft and clear add the rest of the ingredients including the stock, navy beans, dried Italian herbs, diced tomatoes, beef broth flavor enhancer, garlic, and salt and pepper. Let it all come to a boil, turn the heat down to a simmer for 15 minutes. Enjoy!

Turkey Minestrone Soup

By Dina Goldstein Silverman, Ph.D. | Cooper University Hospital | Voorhees, NJ

This is a hardy entree soup that makes a delicious, healthy and flavorful meal on a chilly night. With a few adjustments it can be a fantastic bariatric recipe. Most importantly, it’s a great way to get kids to eat their vegetables - my 5 year old and 2 year old devour it!

Servings: 10 | Prep Time: 30 | Cook Time: 60

Calories: 267 | Total Fat: 5g | Total Carbs: 17g | Protein: 27g

Ingredients:

2 lb. lean ground turkey

2 tbsp. olive oil

2 medium onions, finely chopped

3 garlic cloves, minced

3 medium carrots, peeled and finely chopped

3 zucchini, finely chopped

2 yellow squash, finely chopped,

3 bell peppers, finely chopped

1 8oz. can red beans, rinsed & drained

2 16oz. cans crushed tomatoes

1 32oz. can low-sodium chicken stock (or vegetable stock)

Instructions:

1 c. whole wheat pasta (ditalini, shells, or elbow)

2 tbsp. each oregano, basil & parsley

1 tbsp. each paprika and chili powder

Salt and pepper to taste

For garnish: Fresh chopped parsley and grated Parmesan cheese

In a large saucepan or pot, brown turkey in a tbsp. of olive oil and remove from pan. In the same pan, season the garlic and onions with salt and pepper and sauté in remaining oil until soft. Add the rest of the vegetables, salt, pepper and spices, and cook until they begin to soften. Add the beans, crushed tomatoes, and stock. Bring to a boil, add the uncooked pasta, cover and reduce to simmer on low heat for another 10-15 minutes. Garnish with parsley and cheese and serve immediately.

Butternut Squash and Lentil Stew with Kale

By Kimberly Maloomian, RD, LDN | The Miriam Hospital | Providence, RI

This hearty stew, loaded with protein, fiber and vitamins has a little kick of spice to keep things interesting. Great for lunch or dinner on a cold winter day!

Servings: 12 | Prep Time: 20 | Cook Time: 90

Calories: 103 | Total Fat: 2g | Total Carbs: 18g | Protein: 7g

Ingredients:

2 tbsp. olive oil

2 c. sliced onion

3 large garlic cloves

1 c. green pepper, diced

1 red jalapeño, seeded and diced

1 tomato, diced

1 lb. brown lentils

1 medium butternut squash, diced (about 3-4 c.)

Instructions:

2 tsp. West Indian spice blend

3 c. broth (chicken or vegetable)

4 springs fresh rosemary, stems removed

1 bunch fresh parsley, stems removed

2 c. fresh kale, broken up

Salt and pepper to taste

1. Sauté onions and garlic in olive oil. Add green peppers and jalapeño, and cook about 5 minutes more. Season with salt and pepper and West Indian spices. Stir to combine.

2. Add lentils, squash, tomatoes and broth. Bring to boil and reduce to simmer. Cook until lentils are soft. Add water if necessary.

3. When just about ready to serve, add kale and herbs, stir to combine - cook another 5-10 minutes to soften kale. Season with more salt and pepper if necessary.

Comments:

Remember that the longer you cook soup/stew the stronger the flavors get. If you aren’t in a rush, you can leave this on the stove on low for 2-3 hours as long as there is enough liquid so that it doesn’t look dry.

Creamy Tomato Basil Soup

By Elena Suggs | Alabama Bariatrics | Decatur, AL

This creamy, delicious vegetable based soup is packed with protein and flavor!

Servings: 8 | Prep Time: 30 | Cook Time: 30

Calories: 285 | Total Fat: 16g | Total Carbs: 28g | Protein: 9g

Ingredients:

1 c. almonds (cashews optional)

½ c. water

¼ c. olive oil

1 yellow onion, roughly chopped

2 garlic cloves, minced

8 c. fresh tomatoes, cut into eighths (Roma/Plum tomatoes work best) around 3 lb

Instructions:

4 c. low sodium and fat free chicken broth (you can use vegetable broth)

½ c. fresh basil, chopped

½ tsp. dry oregano

Kosher salt and pepper to taste

Place almonds in a bowl and add the water, which should just barely cover the nuts. Let them soak for 20-30 minutes. In a medium-large pot, add the olive oil and cook the onions over medium heat. Sprinkle with salt and pepper, oregano, and cook for 5 minutes, or until the onions are translucent. Add the garlic and cook another 2 minutes. Add the tomatoes and the broth into the pot. Turn the heat to low and simmer with the lid on for 20 minutes. At the 15-minute mark, add in the basil. Pour the almonds and the water into the jar of a blender and puree on high until the almonds have turned into a thick cream. Then transfer to a bowl. Working in batches, add the tomato soup mixture to the jar of a blender and puree on high. When all of the soup is pureed, transfer it back to the pot and bring back to a simmer. Using a wire whisk, whisk the almond cream into the soup and season to taste with salt and pepper. Serve hot.

Comments:

Special thanks to Judy Linton for inspiring this healthy, delicious recipe!

Creamy Rosemary Chicken Zoodle Soup

By Jody Kline-McHugh, RD | Bariatric Specialist of North Carolina | Cary, NC

Comfort food without all of the calories and starches.

Servings: 6 | Prep Time: 20 | Cook Time: 15

Calories: 188 | Total Fat: 9g | Total Carbs: 12g | Protein: 20g

Ingredients:

2 tbsp. olive oil, divided

1 lb. boneless, skinless chicken breasts cut into 1 inch chunks

3 garlic cloves, minced

2 onion, diced

4 carrots, peeled and diced

2 stalks celery, diced

4 c. chicken stock

1 bay leaf

Instructions:

1 lb. zucchini (3 medium-sized), spiralized

½ c. half and half

2 tbsp. freshly squeezed lemon juice

2 tbsp. fresh rosemary, chopped

2 tbsp. fresh parsley leaves, chopped

Kosher salt and freshly ground black pepper

1. Heat 1 tbsp. of olive oil in stock pot over medium heat. Season chicken with salt and pepper. Add to pot and cook for 3 minutes, or until light brown.

2. Add 1 tbsp. olive to pot and add onion, carrots and celery. Cook for 5 minutes , or until onions are translucent. Add garlic and stir until fragrant.

3. Add chicken stock, bay leaf, and 3 cups of water and bring to boil. Add zucchini noodles and chicken and cook for 3-5 minutes.

4. Add in lemon, half and half, fresh rosemary, and parsley and serve immediately.

No Cream Broccoli Soup

By Debbie Kiely, RN, BSN, CBN | Munroe Regional Medical Center | Ocala, Florida

Healthiest, creamiest soup ever. Packed with vegetables but no butter or cream.

Servings: 4 | Prep Time: 20 | Cook Time: 20

Calories: 120 | Total Fat: 9g | Total Carbs: 12g | Protein: 5g

Ingredients:

1tbsp. coconut oil

1 medium onion, coarsely chopped

3 garlic cloves, minced

¼ -½ tsp. red pepper flakes

4 c. vegetable broth

1 head of broccoli, chopped (about 6 c.)

3 c. of baby spinach

1 avocado

Salt and pepper

Instructions:

Heat oil in a medium-large saucepan over medium heat. Add onion, garlic, red pepper flakes. Stir until vegetables are tender, 6-8 minutes. Add the broth, and bring to a boil. Add the broccoli and spinach; cook covered until bright green and tender, a few minutes. Season with salt and pepper to taste. Let it cool a little. Then blend with an immersion blender, or pour into power blender and puree it with the whole avocado briefly. Garnish with additional avocado if desired.

Comments:

Don’t over-blend, it tastes great chunky. I pour into individual containers for work lunches. It freezes great and can easily be warmed in the microwave.

Soups | Page 120

Creamy Butternut Squash Soup

By Brenna Masi, BA | Healthy Steps Lifestyle Center | Santa Rosa, CA

Butternut squash is packed full of antioxidants, B-complex vitamins as well as Vitamin A and C. This nutritious vegetable creates the creamiest base for this delicious hearty soup.

Servings: 4 | Prep Time: 20 | Cook Time: 45

Calories: 165 | Total Fat: 11g | Total Carbs: 8g | Protein: 4g

Ingredients:

1 small butternut squash

2 large carrots, peeled and cut into 1 inch pieces

3 tbs. olive oil

1 shallot, diced

1 garlic clove, minced

Instructions:

3 c. chicken broth

½ c. unsweetened coconut milk

Dash of nutmeg

Salt and pepper to taste

1. Peel the flesh of the butternut squash with a peeler. Slice off the top and the bottom and discard. Carefully split the squash in half lengthwise. With a spoon, scrape out the seeds (roast in the oven for a nice garnish). Cube the butternut into 1 inch pieces.

2. Fill a large pot with about 2 inches of water. Place the steamer basket inside and fill with the butternut and carrots, cover with a lid. Bring the water to boil and steam the contents 30-40 minutes or until tender when pierced with a fork. Discard the water and place the steamed contents into a blender (don’t blend).

3. In a small pan, over medium heat, sauté the olive oil and shallots for 5 minutes. Add the garlic and cook 1 minute. Pour the contents into the blender with the butter nut/carrot mixture. Add in chicken broth and blend until smooth.

4. Pour the blended contents back into the large pot. Bring to a low simmer and add the salt, pepper and nutmeg. Remove from the flame and stir in the coconut milk.

5. Serve with a garnish of chives, sprig of thyme, Greek yogurt or roasted seeds.

Black Bean Soup

By Joseph McPhee, MD, FACS, FASMBS | Lancaster General Health/Healthy Weight Management and Bariatric Surgery | Lancaster, PA

A hearty, healthy soup that’s packed with protein and vegetables.

Servings: 5 | Prep Time: 10 | Cook Time: 30

Calories: 230 | Total Fat: 8g | Total Carbs: 29g | Protein: 10g

Ingredients:

2 tbsp. olive oil

1 c. yellow onion, chopped

1 tbsp. garlic, chopped

1 c. celery, chopped

1 15½oz. can black beans

3 strips cooked bacon, chopped

1 14½oz. can stewed tomatoes (strained)

½ c. yellow corn

½ c. chicken broth

1 tsp. chili powder

Salt and pepper to taste

Instructions:

In medium sized soup pot, cook the onions, garlic, and celery in olive oil over medium heat, for about 10 minutes, stirring occasionally. You want the onions and celery to soften. Add the black beans, tomatoes, yellow corn, chicken broth, bacon and chili powder. Bring to a simmer on medium heat for about 20 minutes. Blend the mixture in a food processor until creamy and return to the soup pot. Add salt and pepper to taste and serve with a small spoonful of sour cream.

Soups | Page 124

Salads

Chickpea-Feta Salad

By Corinna Zaglmayr, RD | Natividad Medical Center | Salinas, CA

This low calorie, high protein salad is perfect for the bariatric patient. It is also high in fiber and can be served as a satisfying and filling meal, which (when kept refrigerated) can be taken to the work place. Plant-centered meals are one of the new nutrition trends!

Servings: 6 | Prep Time: 10 | Cook Time: 0

Calories: 126 | Total Fat: 3g | Total Carbs: 18g | Protein: 6g

Ingredients:

1 15oz. can chickpeas, rinsed and drained

1 14oz. can water-packed artichoke hearts, drained

1 stalk celery, chopped

¼ c. feta cheese, crumbled

¼ c. Italian parsley, chopped

½ tsp. garlic, minced

1 tsp. olive oil

1½ tbsp. lemon juice or rice vinegar

½ tsp. fresh oregano, chopped

1 tsp. fresh basil leaves, chopped

Fresh ground pepper to taste

Instructions:

Combine all ingredients and toss to coat. Ready to serve.

Hot Smoked Salmon Niçoise Salad

By Cheryl Ann Borne | “My Bariatric Life” | Indianapolis, IN

My twist on a classic salad Niçoise uses hot smoked seasoned salmon in lieu of tuna. I’ve substituted steamed beets for the potatoes. It is lovely served as a light “Meatless Monday” dinner, Sunday brunch - or packed in a wicker basket for a special picnic for you and your special someone.

Servings: 3 | Prep Time: 15 | Cook Time: 4

Calories: 263| Total Fat: 18g | Total Carbs: 47g | Protein: 5g

Ingredients:

Salad:

1 pkg. cooked wild smoked

sockeye salmon

½ of an 8oz. pkg. steamed and peeled baby beets (ready to eat), or canned beets

¼ c. red onion, diced

2 hard-boiled eggs

12 black olives

Instructions:

1 big handful of fresh green beans trimmed

1 bag baby spring lettuce mix

Dressing:

Juice of one fresh lemon

1 tbsp. Dijon mustard

½ tsp. garlic, minced

3 tbsp. extra-virgin olive oil

1. Prepare your ingredients: Peel and slice the eggs; dice the onions; slice the beets; trim the green beans. Set aside. Line a large platter with the baby spring lettuce mix.

2. Blanch the green beans in a large stockpot of well-salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking, roughly 2 minutes. Pat dry.

3. Fan the wild smoked sockeye salmon down the center of the platter. Line the perimeter of the platter with a pile of green beans, eggs, beets, onions, and olives to make a pretty display.

4. To make the dressing, juice a fresh lemon into a small bowl. Add the remaining ingredients (mustard, garlic, olive oil) and whisk to combine. Serve alongside the salad.

Salads | Page 128

Cambodian Salad

By Narmin Virani, Registered Clinical Dietitian | UMass Memorial Weight Center | Worcester, MA

Low calorie, high protein salad with lots of crunchy veggies. Hits all flavor profilestangy, citrusy, slightly sweet and salty, with a slight kick.

Servings: 6 | Prep Time: 30 | Cook Time: 10

Calories: 155 | Total Fat: 4g | Total Carbs: 28g | Protein: 9g

Ingredients:

1 head cabbage, shredded

2 c. carrot, shredded

1 red bell pepper, sliced thinly

1 large cucumber, sliced thinly

½ c. fresh mint, chopped

1 c. peanuts, coarsely crushed/ground

1 bunch scallion, chopped finely

2 c. edamame, cooked

1 tbsp. soy sauce or tamari

Juice of 1 fresh lemon

2 tbsp. sweet chili sauce (substitute with 1 tbsp. honey and a dash of hot sauce)

Instructions:

Whisk together the soy sauce, lemon juice, sweet chili sauce (or honey and hot sauce). Toss all the ingredients with whisked dressing. Serve chilled. Makes about 5-6 cups.

Comments:

Edamame can be substituted with chicken or fish.

Salads | Page 130

Faux-Tato Salad

By Silvia Veri, RD | Beaumont Health Weight Control Center | Royal Oak, MI

Cauliflower is a great substitute for potatoes. It is versatile and works in making many dishes like this lower in carbohydrates.

Servings: 6 | Prep Time: 10 | Cook Time: 15

Calories: 113 | Total Fat: 5g | Total Carbs: 9g | Protein: 5g

Ingredients:

1 head cauliflower with stem, chopped into 1-inch pieces

1 c. water

4 slices turkey bacon, diced

½ c. nonfat plain Greek yogurt

1 tbsp. lite mayonnaise

1 tbsp. olive oil

1 tbsp. white wine vinegar

1 tsp. honey

Instructions:

2 tsp. Dijon mustard

1 tbsp. fresh dill, chopped

¼ tsp. salt

1⁄8 tsp. ground black pepper

1 scallion (white and green parts), minced

1 stalk celery, diced

2 eggs, hard-boiled and chopped

Add the cauliflower and water to a large pot with a lid and steam until the cauliflower is very tender, 10-12 minutes. Drain, cool and dry the pieces well. While the cauliflower is cooking, add the turkey bacon to a nonstick skillet and sauté until crisp, 3-4 minutes. Drain on a paper towel and cool. In a medium mixing bowl, whisk together the yogurt, lite mayonnaise, olive oil, vinegar, honey, mustard, dill, salt and black pepper. Add the cooled cauliflower, chopped eggs and bacon to the dressing as well as the scallions and celery. Stir to incorporate. Best if refrigerated 1-2 hours before serving (or overnight), but may be eaten right away.

Seven-Layer Salad

By Silvia Veri, RD | Beaumont Health Weight Control Center | Royal Oak, MI

This is a very colorful and inviting salad full of veggies while still getting protein from low fat sources of cheese and turkey bacon. There is even some protein in the salad dressing from the Greek yogurt.

Servings: 10 | Prep Time: 30 | Cook Time: 0

Calories: 102 | Total Fat: 4g | Total Carbs: 10g | Protein: 7g

Ingredients:

8 c. romaine lettuce, shredded

1 c. frozen peas, thawed

1 medium yellow bell pepper, diced

1 c. halved grape tomatoes, or quartered cherry tomatoes

1 c. celery, sliced

½ c. scallions, sliced

¾ c. nonfat plain Greek yogurt

¾ c. low-fat mayonnaise

Instructions:

2 tsp. cider vinegar

1 tsp. sugar

¼ tsp. garlic powder

¼ tsp. salt

¼ tsp. freshly ground pepper

½ c. shredded reduced-fat

cheddar cheese

½ c. thinly sliced fresh basil

8 strips cooked turkey bacon, crumbled

Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top of lettuce. Whisk yogurt, mayonnaise, vinegar, sugar, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Salads | Page 132

“Nicoise” Salad

By Bianca Wyatt, RD | Oregon Health & Science University | Portland, OR

This recipe is my variation of the classic French salad. Traditionally Nicoise olives are used, but really any variety will work. I love this recipe for many reasons besides how delicious it is. The presentation is beautiful. The recipe is highly adaptable and perfect when you are trying to please a crowd. Everyone can take only the foods they like. I also like that a lot of the ingredients can be prepped several days ahead of time. Perfect for a quick yet impressive weeknight meal.

Servings: 4 | Prep Time: 2 | Cook Time: 30

Calories: | Total Fat: | Total Carbs: | Protein:

Ingredients:

4 small yellow potatoes, boiled whole and cooled

1 bag frozen French style green beans, cooked and cooled

1 can or pkg. good quality tuna, drained

1 c. cherry tomatoes, sliced in half

2 eggs, hard boiled

½ can garbanzo beans, drained and rinsed

2 large or 4 small radishes, sliced

1 bag of your favorite lettuce mix

¼ c. whole pitted olives (I usually use Kalamata)

For the dressing:

¼ c. Dijon mustard

½ c. olive oil

1 medium shallot

Juice of 1 small lemon

Salads | Page 134

Instructions:

1. Boil potatoes whole until a fork is easily inserted. Drain and cool completely - this can be done several days ahead of time.

2. To make perfect hard boiled eggs - bring eggs to a boil. Once the water boils turn off the heat and let sit for 8-10 minutes. Then drain and fill pan with cold water to stop the cooking. Drain again and refrigerate. These can also be made even a week ahead of time.

3. Cook green beans according to microwave or stovetop directions then cool. Fresh green beans can of course be used but frozen are quicker and easier. This is a great way to use leftover green beans.

4. Choose a large platter. Place lettuce on the platter as the first layer. Place tuna in the center of the platter.

5. Make the dressing by combining the olive oil, mustard, lemon juice and finely chopped shallots in a bowl. Whisk with a fork.

6. Cut the cooled potatoes in quarters (keep skin on) and toss in a bowl with 1-2 tbsp. of the dressing. Arrange in a pile on the platter.

7. Using the same bowl, toss the cooled green beans in 1-2 tbsp. of dressing then arrange in another pile on the platter.

8. Add sliced tomatoes, sliced radishes and rinsed garbanzo beans to the platter. Try to alternate colors.

9. Peel eggs and slice in half or quarters and add to the platter.

10. Roughly chop the olives and sprinkle over the entire salad. Feel free to add more of the dressing where desired. Add fresh cracked pepper if desired. The salt is provided by the olives, mustard and tuna. Serve and enjoy. The fully assembled salad also holds nicely in the refrigerator. Each person gets to decide what and how much they want.

Comments:

Fresh cooked 4 – 6 oz. tuna can also be substituted. For those that don’t like, or are allergic to fish, chicken can be easily substitute. Leftover dressing can be used as a marinade for chicken or fish. If preferring to eat even lower carb, potatoes and garbanzo beans can be reduced or eliminated (can substitute canned artichoke hearts or marinated mushrooms). Really any vegetable you like can be added - the more the merrier! I have used roasted red peppers and leftover grilled asparagus. The only limit is your imagination.

Caramelized Onions, Goat Cheese & Fruit Salad

By Brenna Masi, BA | Healthy Steps Lifestyle Center | Santa Rosa, CA

A bold, crisp summery salad that is sure to brighten up your meal with its variety of colors and flavors.

Servings: 6 | Prep Time: 25 | Cook Time: 20

Calories: 274 | Total Fat: 19g | Total Carbs: 21g | Protein: 6g

Ingredients:

Balsamic Vinaigrette:

1 tbsp. balsamic vinegar

½ lemon, squeezed

1 garlic clove, minced

2 tsp. Dijon mustard

1 tbsp. honey

4 tbsp. olive oil

Salt and pepper

Salad: ¼ c. pine nuts, toasted

Instructions:

1 large red onion, sliced in 1⁄8 inch thin half moons

1 tbsp. olive oil

1 tbsp. balsamic vinegar

1 tsp. brown sugar

2 small mangos, peeled, seeded, cut in into bite-size pieces

2 c. fresh blueberries

4 oz. goat cheese

2 c. fresh arugula

2 c. fresh spinach

Balsamic Vinaigrette Dressing: in a small bowl, whisk the balsamic vinegar, lemon, garlic, mustard and honey. Slowly whisk in the olive oil. Add salt and pepper to taste.

Salad: toast the pine nuts in a skillet over medium heat until they are slightly browned. Set aside to cool. In the same skillet on low heat, sauté the onions in the olive oil, add the balsamic vinegar and brown sugar. Cook low and very slow stirring once in a while until the onions turn a golden brown color all the way through, about 15-20 minutes. Meanwhile, slice the mangos and wash the blueberries and greens. Place all the ingredients into a large bowl and add half of the dressing and toss, adding more dressing only if necessary.

Marinated Black Bean, Pinto Bean, and Feta Cheese Salad

By Kim Knopp, RD | Cleveland Clinic Akron General | Akron, OH

This is a marinated bean and feta cheese salad that is best made a night in advance so that flavors can blend.

Servings: 16 | Prep Time: 30 | Cook Time: 20

Calories: 179 | Total Fat: 8g | Total Carbs: 21g | Protein: 7g

Ingredients:

2 15oz. cans black beans

2 15oz. can pinto beans

6 oz. low fat feta cheese

½ c. fresh parsley, chopped (or 2 tbsp. dried)

3-4 spring green onions, roots removed, and chopped

½ large or 1 small white onion, finely chopped

2 garlic cloves, finely chopped (can substitute ¼-½ tsp. garlic powder)

½ c. olive oil

½ c. white vinegar (or fresh lemon juice)

Fresh ground pepper to taste

A little sugar substitute (optional)

Instructions:

Open, drain, and rinse all of the canned beans, and combine in a large glass bowl. Add remaining ingredients, mix very well, cover, and refrigerate.

Comments:

This tastes best when made 24 hours in advance - the flavors blend. Make it in the evening before serving , and stir it in the morning so the flavors blend well. Can be served by itself, or over a fresh spinach or lettuce salad. Makes great leftovers. Is such a great recipe that I get invited to parties just to bring this!

Salads | Page 138

Lentils with Pear and Gorgonzola

By Kimberly Maloomian, RD, LDN | The Miriam Hospital | Providence, RI

This is a great summer recipe as it is best served chilled or at room temperature. Lentils are high in protein and fiber and are very inexpensive, which makes them a more affordable protein source to meat. Change out the fruit or cheese for a different flavor profile.

Servings: 6 | Prep Time: 5 | Cook Time: 20

Calories: 236 | Total Fat: 13g | Total Carbs: 17g | Protein: 12g

Ingredients:

1 lb. brown or beluga lentils

1 Anjou pear, sliced

½ c. Gorgonzola cheese

8-10 fresh thyme sprigs, leaves removed from large stems

4 tbsp. extra virgin olive oil

3 tbsp. pomegranate vinegar (red wine vinegar or champagne vinegar also good substitutes)

Salt and pepper to taste

Instructions:

1. Cover lentils with water in sauce pot, bring to a boil, reduce to simmer and let cook until lentils are soft, approximately 15-20 minutes (you may have to add more water).

2. When lentils are done, pour into serving bowl. Drizzle with 3 tbsp. olive oil and vinegar, season with salt and pepper and let cool 15 minutes.

3. Top with pear slices, sprinkle thyme and cheese. Drizzle with remaining 1 tbsp. olive oil.

Tomato Mozzarella Salad

By Joseph McPhee, MD, FACS, FASMBS | Lancaster General Health/Healthy Weight Management and Bariatric Surgery | Lancaster, PA

This is a simple side salad that’s great for picnics and pot luck, and very easy to make. It is especially delicious when tomatoes are in season and when you can find fresh mozzarella.

Servings: 6 | Prep Time: 15 | Cook Time: 0

Calories: 169 | Total Fat: 13g | Total Carbs: 8g | Protein: 5g

Ingredients:

2 c. tomato, chopped

2 c. roasted red peppers, chopped

1 c. fresh mozzarella, cubed

1 green onion, diced

¼ c. fresh basil, minced

Instructions:

¼ c. fresh parsley, minced

¼ c. extra virgin olive oil

1 tbsp. red wine vinegar

Salt and pepper to taste

Toss together all ingredients in a large serving bowl, taste when finished and add salt and pepper or extra vinegar if needed.

Salads | Page 140

Easy Egg Salad

By Tesa Finn, MS, RD, LDN | University Bariatric Center | Knoxville, TN

Quick, high protein, low fat egg salad.

Servings: 2 | Prep Time: 8 | Cook Time: 7

Calories: 83 | Total Fat: 0g | Total Carbs: 1g | Protein: 7g

Ingredients:

2 hard-boiled eggs, chopped or mashed

2 tsp. plain Greek yogurt

1 tsp. low fat mayonnaise

1 tsp. pickle juice

¼ tsp. prepared yellow mustard

Instructions:

Stir together all ingredients except eggs. Fold eggs into yogurt mixture and add salt and pepper to taste.

Hummus Chicken Salad

By Latanya Davidson-Wilson, MSN, CNS, RN | Riverside Community Hospital | Riverside, CA

I like this hummus due to the health benefits it offers and the unprocessed, plantbased ingredients in it.

Serving Size: 4 | Prep Time: 30 | Cook Time: 30

Calories: 202 | Total Fat: 6g | Total Carbs: 9g | Protein: 29g

Ingredients:

2 cooked chicken breasts, cooled and chopped

2 tbsp. green onions, sliced

1 tbsp. parsley, chopped

¼ c. red bell peppers, chopped

1 tsp. fresh lemon juice

½ c. hummus of your choice

Salt and pepper to taste

Instructions:

Mix all ingredients together in a large bowl until combined. Enjoy over a bed of lettuce or in your favorite wrap or pitta.

Salads | Page 142

Curried Chicken Salad

By Barbara Harris, RN | Albany Medical Center | Albany, NY

Nice, moist flavorful salad.

Servings: 4 | Prep Time: 15 | Cook Time: 0

Calories: 156 | Total Fat: 3g | Total Carbs: 1g | Protein: 29g

Ingredients:

2 c. rotisserie chicken, shredded and chopped

1 tsp. onion, finely chopped

1 tsp. celery, finely chopped

Instructions:

¼ c. non-fat plain Greek yogurt

1 tbsp. water

1 tsp. curry powder

Combine chicken, onion and celery. In separate container, mix yogurt, curry powder and water until smooth. May add more water as needed. Add to chicken mixture and blend.

Comments:

Makes a great filling for lettuce wraps. Add in chopped nuts and/or sliced grapes. May substitute low fat mayonnaise for yogurt if desired.

Caprese Salad

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE

This classic salad can also be made with cherry tomatoes and small pearl mozzarella. Serve this style in a bowl. A burst of Italian flavor to go with any grilled meat or tofu.

Servings: 4 | Prep Time: 10 | Total Time: 10

Calories: 262 | Total Fat: 20g | Total Carbs: 8g | Protein: 14g

Ingredients:

3 tomatoes, medium, sliced about

½ inch thick

8 oz mozzarella, fresh, sliced about ¼ inch thick

7 basil leaves, torn into bite sized pieces

Instructions:

1 clove garlic, minced

2 Tbsp extra virgin olive oil

¼ tsp salt

¼ tsp pepper

1. Mince garlic and cover it with olive oil. Set aside.

2. Slice tomatoes and cheese. Arrange them on a platter alternating with basil.

3. Strain garlic from olive oil and keep for another use.

4. Drizzle olive oil over tomatoes and add salt and pepper to taste.

Salads | Page 144

Desserts

Chocolate Vegan Pudding

By Brenna Masi, BA | Healthy Steps Lifestyle Center | Santa Rosa, CA

Be delighted by this decadent treat, which is rich in flavor but also contains a nutritious serving of omegas.

Servings: 4 | Prep Time: 10 | Cook Time: 0

Calories: 281 | Total Fat: 13g | Total Carbs: 47g | Protein: 4g

Ingredients:

2 ripe Hass avocados, peeled and pit discarded

½ c. unsweetened cocoa powder

¼ c. water

1⁄

3 c. maple syrup

3 tbsp. honey

2 tsp. vanilla extract

1 c. fresh raspberries (or any seasonal berry)

Pinch of salt

Instructions:

In a high-powered blender or food processor add the avocado flesh, cocoa powder, water, maple syrup, honey, vanilla extract and salt. Blend for 1 minute until the mixture is creamy and smooth, adding more water or maple syrup if the blender is seizing up. Divide the pudding into 4 ramekins and top with fresh raspberries. Eat right away or chill before serving.

Comments:

Vegan, gluten and dairy free

Peanut Butter Banana Granola Bars

By Julia Levine | St. Louis, MO

These granola bars are quick, easy and taste like dessert! I like to store mine in the freezer, then pop it in the toaster right before leaving on my way to work for a healthy, on-the-go breakfast.

Servings: 8 | Prep Time: 15 | Cook Time: 15

Calories: 291 | Total Fat: 7g | Total Carbs: 47g | Protein: 12g

Ingredients:

3 c. oats

2 mashed bananas

3 tbsp. peanut butter (or nut butter of your choice)

Additions of your choice: chocolate chips, walnuts, flaxseed, pumpkin seeds, raisins

Banana Cookies

By Felicia Benincasa, RD | Howard Beach, New York

Servings: 6-8 | Prep Time: 5 | Cook Time: 15

Calories: 79 | Total Fat: 1g | Total Carbs: 16g | Protein: 2g

Ingredients:

1 ripe banana

½ c. oats

¼ c. mini chocolate chips

1 tsp. vanilla extract

Instructions:

1. Preheat oven to 350°F.

2. Mash the ripe banana with a fork.

3. Add in oats, mini chocolate chips and vanilla.

4. Scoop onto a greased baking sheet and cook for 10-15 minutes.

5. Let the cookies sit for 5 minutes and enjoy!

Protein Pumpkin Pie

By Stephanie Keeth, MSN, ACNP, CNS, CCRN, CBN | Loma Linda University Health Metabolic & Bariatric Surgery | Loma Linda, CA

A healthier alternative to pumpkin pie that will satisfy you and leave you not feeling guilty, but feeling like part of the celebration.

Servings: 8 | Prep Time: 30 | Cook Time: 50

Calories: 215 | Total Fat: 9g | Total Carbs: 24g | Protein: 10g

Ingredients:

Filling:

15 oz. can 100% pumpkin puree

11 oz. carton vanilla protein shake

1 scoop or pkg. vanilla protein powder

2 large eggs

2 tsp. pumpkin pie spice

¼ tsp. salt

Low calorie sweetener to taste

(optional)

Instructions:

Pie Crust: (optional)

1 c. whole-wheat pastry flour

¾ c. almond flour

½ tsp. salt

½ c. 1% milk

1 tbsp. canola oil

1 pkg. low calorie sweetener

(optional)

4 second spray of cooking oil spray

If making crust, combine whole-wheat pastry flour, almond flour and salt in a large bowl. In a separate container combine oil and milk. Make a well in the center of the flour and poor milk/oil mixture in it. Use a fork to slowly whisk the flour into the center while mixing the batter. Once it is thick, you can use your hands to work the mixture into a ball of dough. Wrap the ball of dough in plastic wrap and refrigerate for at least one hour. Once chilled, sprinkle dough and plastic wrap with flour. Add second sheet of plastic wrap on top of the dough and roll to desired size with a rolling pin. Preheat oven to 350°F.

In a large bowl, mix pumpkin puree, protein shake, protein powder, salt, and pumpkin pie spice until evenly mixed. Taste the mixture and add sweetener if desired. Then mix in the eggs.

Desserts | Page 150

Spray 7½” to 9” diameter pie dish with cooking spray. Place crust in the baking dish. Pour filling in the center. Bake at 350°F for about 50 minutes. To prevent the edges of the pie crust from burning, you can cover the edges with aluminum foil before baking.

Strawberry Banana Frozen Dessert with Almonds

By Christine Carpenter, RN, CBS, FNE-AIP | Peninsula Regional Weight Loss & Wellness Center | Salisbury, MD

This is a wonderful, creamy low calorie option to ice cream.

Servings: 8 | Prep Time: 15 | Cook Time: 0

Calories: 61 | Total Fat: 2g | Total Carbs: 11g | Protein: 1g

Ingredients:

2 bananas

2 c. strawberries

¼ c. original almond milk

1 tsp. vanilla

¼ c. slivered almonds

Instructions:

1. Slice bananas and strawberries and freeze.

2. When frozen, place fruit into food processor, add almond milk and vanilla.

3. Blend until smooth.

4. Can be eaten immediately as soft serve or put back into the freezer for a firmer consistency.

5. After scooped into a dish, top with silvered almonds.

Comments: Makes eight ½ cup scoops.

Desserts | Page 152

Lemon Icebox Pie

By Leslie Galloway | ASMBS Foundation | Gainesville, FL

A low-carb pie that tastes great.

Servings: 10 | Prep Time: 35 | Ready In: 4 Hours, 35 Minutes

Calories: 243 | Total Fat: 21g | Total Carbs: 9g | Protein: 4g

Ingredients:

Filling:

½ c. heavy cream

2 pkg. no calorie sweetener

2 8oz. pkg. cream cheese, cut into pieces and softened

½ tsp. coconut extract

1 6oz. pkg. sugar-free lemon-flavor gelatin

1⁄3 c. boiling water

1⁄3 c. cold water

Instructions:

Crust:

1 c. ground pecans

3 tbsp. butter, melted

2 pkg. no calorie sweetener

½ tsp. coconut extract

1. In a medium bowl, mix together 1 cup ground pecans, butter, 2 packets sweetener, and ½ tsp. coconut extract. Press firmly into bottom and up sides of an 8 inch pie plate; refrigerate until firm.

2. In a small bowl, whip the heavy cream with 2 packets sweetener until soft peaks form. Set aside.

3. In a large bowl, mix the gelatin with boiling water until all the gelatin has dissolved. Then stir in the cold water. With an electric mixer, slowly beat in the cream cheese. After all cream cheese is added, stir in remaining ½ tsp. coconut extract, and beat at high speed until smooth. Carefully fold in the whipped cream.

4. Use a spatula to scrape mixture into the pie pan and spread around.

5. Refrigerate several hours or overnight to allow gelatin to set thoroughly.

Blueberry Ice Cream

By Carah McCloud, MPH, NBC-HWC | ReShapeCare® | Virginia Beach, VA

Servings: 1 | Prep Time: 5 | Total Time: 5

Calories: 182 | Total Fat: 5g | Total Carbs: 29g | Protein: 5g

Ingredients:

1 c blueberries, frozen (preferably organic and/or wild)

½ c skim milk

Instructions:

1. Add the frozen blueberries (or other berries of choice) into a medium-size bowl.

2. Pour the milk over the top of the frozen berries.

3. Use the back of a fork to press down on the submerged frozen blueberries until you get the consistency of ice cream that you want.

Desserts | Page 154

Chocolate Avocado Muffins

By Carah McCloud, MPH, NBC-HWC | ReShapeCare® | Virginia Beach, VA

Servings: 12 | Prep Time: 10 | Total Time: 35

Calories: 98 | Total Fat: 7g | Total Carbs: 4.5g | Protein: 3g

Ingredients:

1 c almond flour

½ c avocado

1 egg

¼ tsp baking soda

¼ c walnuts

Instructions:

1. Preheat oven to 350ºF.

2. Add all ingredients to a blender and blend until completely mixed.

3. Fill a 12-cup muffin tin with mix until ½ to ¾ full.

4. Cook for 25 minutes.

3 Tbsp cocoa powder

¼ c banana, smashed

¼ tsp sea salt

¼ tsp baking powder

Low-Carb No-Bake Chocolate Peanut Butter Cookies

By Nancy Cardinal, NBC-HWC | ReShapeCare® | Bethany Beach, DE, VA

Servings: 12 | Prep Time: 20 | Total Time: 20

Calories: 146 | Total Fat: 12.5g | Total Carbs: 5g | Protein: 4g

Ingredients:

2 Tbsp butter

1 c coconut, unsweetened, shredded

4 drops stevia, liquid, vanilla

Instructions:

2/3 c peanut butter, natural, chunky

1 Tbsp cocoa powder

1. Melt butter in microwave-safe dish; approximately 1 minute.

2. Add peanut butter and cocoa powder. Mix until blended and smooth.

3. Add coconut and stevia. Mix until thoroughly blended.

4. Line a small cookie sheet with parchment paper.

5. Using a spoon, scoop about 1 Tbsp cookie mix onto cookie sheet.

6. Place in the freezer for about 15-20 minutes.

7. Remove and serve immediately. Cookies will be sticky if left out too long at room temperature.

8. To store cookies, place them 1 inch apart in a parchment paper lined container or sealed Ziploc bag in the freezer or refrigerator.

Desserts | Page 156

Toasted Coconut & Pumpkin Seed Treats

By Barb Mager, M.A., NBC-HWC | ReShapeCare® | San Clemente, CA

These are tasty and sweet. The dates and coconut provide a lot of natural sweetness. But think of these as a sweet treat and limit the serving size to one or two.

Servings: 20 | Prep Time: 30 | Total Time: 30

Calories: 49 | Total Fat: 3g | Total Carbs: 2.5g | Protein: 3g

Ingredients:

1 ½ c pumpkin seeds, roasted (pepitas)

3 dates, whole, chopped

Instructions:

2 Tbsp butter, cold

¼ c coconut, shredded, unsweetened

1. Heat a small skillet on medium and cook coconut until it just starts to brown; about 5-8 minutes. Remove and set aside.

2. Use a food processor to finely grind pumpkin seeds.

3. Add in the dates and cold butter. Pulse and scrape down the sides. Pulse again until the mixture is well combined.

4. Drop 1 Tbsp of the mixture into the coconut and roll around to make a ball.

5. Set balls on a parchment lined pan and freeze for about an hour.

6. Place them in an airtight container and store in the refrigerator.

Misc.

Java Chunky Monkey Smoothie

By Cheryl Ann Borne | "My Bariatric Life" | Indianapolis, IN

It takes longer to drink this smoothie than it does to make it!

Servings: 1 | Prep Time: 5 | Cook Time: 0

Calories: 262 | Total Fat: 17g | Total Carbs: 29g | Protein: 4g

Ingredients:

½ frozen banana (peel before freezing)

1 tbsp. dark chocolate chips

1 tbsp. sunflower seed butter

¼ c. 100% lite coconut milk

¾ c. cold brewed coffee

4 ice cubes

Instructions:

1. Add all ingredients to a high-powered blender.

2. Process until smooth.

3. Enjoy immediately!

Comments:

Helpful Hint: I peel, slice, and freeze bananas in individual freezer bags for my smoothie recipes.

White Bean and Cauliflower Alfredo Sauce

By Kimberly Maloomian, RD, LDN | The Miriam Hospital | Providence, RI

Use this to top spaghetti squash or roasted asparagus. It is also great as a sauce for grilled beef, bison or lamb.

Servings: 10 | Prep Time: 10 | Cook Time: 10

Calories: 126 | Total Fat: 8g| Total Carbs: 11g | Protein: 4g

Ingredients:

1 sweet onion, chopped

1 garlic clove, copped

1 15oz. can cannellini beans

2 tbsp. olive oil

1 c. skim milk

1 c. cauliflower florets

½ c. mascarpone cheese

Salt and pepper as needed

Instructions:

1. Put on a small pot of water at high heat until water reaches a boil, add cauliflower and cook until very tender.

2. Heat olive oil in sauté pan, add onion and garlic and cook until translucent.

3. While onions are cooking, strain and rinse beans. When onions are cooked add beans to pan for 2-3 minutes to heat.

4. Remove cauliflower from water and place in blender. Add onion and beans. Pulse the blades a few times, then add milk and blend until smooth. Add mascarpone and blend until incorporated. Season with salt and pepper.

Make-Ahead High Protein Oatmeal

By Lindsay Pasdera, RDN | Healthy Steps Lifestyle Center | Santa Rosa, CA

Prepare this recipe over the weekend to have a warm, sweet breakfast ready in seconds for busy weekday mornings. This recipe is packed with protein and soluble fiber and contains no added sugar or artificial sweeteners.

Servings: 4 | Prep Time: 10 | Cook Time: 0

Calories: 267 | Total Fat: 3g | Total Carbs: 38g | Protein: 22g

Ingredients:

1 c. steel cut oats

1 c. unsweetened applesauce

1½ tsp. cinnamon

½ c. milk

4 scoops unflavored whey protein powder

Instructions:

1. Cook 1 cup of steel cut oats per the package instructions.

2. After the oats are fully cooked, allow to cool in the pot for 30 minutes, stirring occasionally. Then mix in applesauce, cinnamon, milk and whey protein powder.

3. Divide into four portions and refrigerate. The oatmeal may look a little thin but will thicken overnight. Eat cold or reheat in the microwave.

Comments:

Store in the refrigerator for up to 5 days.

Bruschetta Topping

By Connie Stillwell | ASMBS Foundation | Gainesville, FL

This tasty mix can be spooned on toasted French bread, mixed with whole wheat pasta, spaghetti squash, sprinkled on a wedge salad…the choices are endless!

Servings: 6 | Prep Time: 15 | Cook Time: 0

Calories: 57 | Total Fat: 5g| Total Carbs: 1g Protein: 2g

Ingredients:

6 Roma tomatoes chopped (remove seeds)

½ c. fresh basil, chopped

1 garlic clove, minced

1 tbsp. shallot, chopped

Instructions: Mix all ingredients together and enjoy!

1 tbsp. capers

1 tbsp. balsamic vinegar

1 tbsp. olive oil

½ c. feta cheese

Salt and pepper to taste

Red Pepper Hummus

By Cindy R. Carpenter | Little Rock, AR

Serve with your favorite raw vegetables or pita chips.

Servings: 4 | Prep Time: 10 | Cook Time: 0

Calories: 175 | Total Fat: 13g | Total Carbs: 13g | Protein: 5g

Ingredients:

2 c. canned garbanzo beans, drained

¼ c. roasted red pepper, chopped

2 tbsp. lemon juice

1 garlic clove, chopped

¼ c. tahini

Instructions:

2 tbsp. olive oil

¼ c. Italian flat leaf parsley, chopped

½ tsp. cumin

Add all ingredients to food processor and process until smooth.

Cucumber Salsa

By Meredith Reed, RD, LD, CNSC | Citizens Bariatric Center | Victoria, TX

A crisp and refreshing twist on salsa! Great with high protein chips or served on top of grilled chicken or fish.

Servings: 12 | Prep Time: 20 | Cook Time: 0

Calories: 12 | Total Fat: 0g | Total Carbs: 2g | Protein: 1g

Ingredients:

2 c. cucumber, finely chopped (peeled and seeded)

½ c. tomato, finely chopped (seeded)

¼ c. red onion, chopped

2 tbsp. parsley, minced

1 jalapeño, seeded and chopped

4 tsp. fresh cilantro, minced

1 garlic clove, minced

¼ c. fat free Greek Yogurt

1½ tsp. lemon juice

1½ tsp. lime juice

¼ tsp. ground cumin

¼ tsp. salt

Instructions:

1. Combine cucumber, tomato, red onion, parsley, jalapeño, cilantro, and garlic in a small bowl.

2. In another bowl, mix together Greek yogurt, lemon juice, lime juice, cumin and salt.

3. Pour yogurt mixture over cucumber mixture and toss to evenly coat.

Curry Curry Seasoning & Sauce

By Ze’ Carter | Celebration Health, Celebration, FL | Leesburg, FL

This basic sauce is great for chicken or any other protein, such as tofu. Make this dish extra special and nutritious by serving it with cauliflower rice.

Servings: 4 | Prep Time: 5 | Cook Time: 15

Calories: 90 | Total Fat: 8g | Total Carbs: 6g | Protein: 1g

Ingredients:

2 tbsp. curry powder per pound of protein (chicken or firm tofu)

¼ tsp. garlic salt

¼ tsp. seasoning salt

¼ tsp. black pepper

¼ tsp. ground thyme

¼ tsp. ground ginger

1 medium onion, diced

1 medium sweet red pepper, diced

2 tbsp. olive oil

½ c. water

Instructions:

1. Combine all of the dry ingredients and season protein.

2. Heat large skillet on medium heat and add oil, sauté protein, onion and red sweet pepper until brown on each side. Add ½ cup of water to hot pan and toss to coat.

3. Simmer uncovered until sauce has thickened and chicken is tender. If using tofu, let tofu stand for 5 minutes and serve.

Chia Seed Jam

By Carah McCloud, MPH, NBC-HWC | ReShapeCare® | Virginia Beach, VA

Servings: 16 | Prep Time: 20 | Total Time: 25

Calories: 28 | Total Fat: 1g | Total Carbs: 5g | Protein: 0.5g

Ingredients:

2 c blueberries, frozen

1 Tbsp honey

Instructions:

1 tsp lime juice, fresh

2 Tbsp chia seeds

1. Add frozen blueberries, lime juice and honey to a pan over medium heat.

2. While cooking, flatten the blueberries using the back of the fork to release the liquid.

3. Mix in your chia seeds after a few minutes of cooking and continue to cook mixture until it begins to boil.

4. Pour mixture into a mason jar and refrigerate for 20 minutes.

Cashew Milk

By Carah McCloud, MPH, NBC-HWC | ReShapeCare® | Virginia Beach, VA

Servings: 4 | Prep Time: 2 hrs | Total Time: 2 hrs, 15 min

Calories: 191 | Total Fat: 14.5g | Total Carbs: 9.5g | Protein: 6g

Ingredients:

1 c cashews, raw

1/8 tsp cinnamon

¼ tsp vanilla

Instructions:

1. Soak cashews in a bowl with water for a minimum of 2 hours; ensure the cashews are completely submerged with water.

2. Add all ingredients to a blender and mix.

3. Pour the mixture in a large bowl and use a cheese cloth to filter out the residue as you pour the mixture.

4. The final product can be put into mason jars or a gallon bottle to refrigerate.

5. Can be used for up to 4-5 days.

2 dates

1/8 tsp salt

3 ½ c water