Bariatric Eating Recipes
Breakfast Mini Vegetable Frittatas Cooking time: 15 min Number of servings: 9 5 eggs 2 Tbsp low-fat milk 2 oz. goat cheese, crumbled (may substitute with cottage or parmesan cheese) 1 cup diced tomato 1 cup chopped red, yellow or green peppers, fresh (or frozen and thawed) 3 green onions, chopped 2 cups chopped broccoli, fresh (or frozen and thawed) *optional, sauté 2 mushrooms and add to mixture Mix eggs and milk in a bowl. Add crumbled goat cheese and chopped vegetables. Season with salt and pepper. Spoon mixture into muffin tins coated with cooking spray. Bake at 350 degrees for about 15 minutes or until golden on top. You can refrigerate and reheat these if the microwave for a quick breakfast or snack.
Lunch Healthy Sautéed Chicken & Asparagus Prep and Cook Time: 15 minutes Ingredients: 1 medium onion, cut in half and sliced medium thick 3 medium cloves garlic, pressed 1 TBS chicken broth 1 TBS minced fresh ginger 1 boneless, skinless chicken breasts, cut into 1 inch pieces 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut) 2 TBS soy sauce 1 TBS rice vinegar pinch red chili flakes salt & white pepper to taste Directions: 1. Cut onion and mince garlic 2. Heat 1 TBS broth in a 12-inch stainless steel skillet. Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly. 3. Add ginger, garlic, chicken, and continue to sauté for another 3-4 minutes, stirring constantly. 4. Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste. Recipe sourced from http://www.whfoods.com
Dinner Steamed Salmon and Greens Preparation time: 18 minutes Number of Servings: 3 small handful (roughly 1/4 cup) of your favorite leafy herbs (parsley, basil, chervil, tarragon, etc.) 6 oz salmon filet (2 oz portions) 1 1/2 cup of favorite fresh greens (kale, spinach, dandelion, chard, etc.) 1 wedge of lemon Line your steamer with the herbs and rest the salmon filet on top. Steam for 11 minutes. Put the greens alongside the fish and steam for an additional seven minutes. Squeeze the lemon over the fish and greens and serve.
Rosemary Lamb Chops with a side of pureed navy beans and kale Prep and Cook Time: 15 minutes Ingredients: 12 lamb chops 6 TBS fresh lemon juice 3 TBS chopped fresh rosemary 3 medium cloves garlic, pressed 1/4 tsp salt 1/4 tsp black pepper Directions: 1. Press garlic 2. Mix together lemon juice, rosemary, pressed garlic, salt, and pepper. Rub lamb chops with mixture. Set aside on plate. 3. Preheat broiler on high heat, and place a stainless steel or cast iron skillet large enough to hold the lamb chops under the heat for about 10 minutes to get very hot (about 5-7 inches from the heat source). Be sure that the handle is also metal. 4. Once pan is hot, place lamb chops in pan, and return to broiler for about 4-5 minutes, depending on thickness of lamb. Lamb is cooked quickly as it is cooking on both sides at the same time. 5. If grilling, heat a grill or grill pan over medium heat. Place pork chops on the grill and cook about 4 minutes. Flip and cook on the other side for another 3 minutes. Recipe sourced from http://www.whfoods.com
Kale Salad Prep and Cook Time: 15 minutes • •
Ingredients: 1 pound kale
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Mediterranean Dressing 2 tsp lemon juice 1 medium clove garlic, pressed 1 TBS extra virgin olive oil salt and black pepper to taste
Directions: 1. Chop garlic 2. Fill bottom of steamer with 2 inches of water and bring to boil. 3. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out it health-promoting properties. 4. When water comes to a boil, add kale to steamer basket and cover. Steam for 5 minutes. 5. Transfer to a bowl and toss with Mediterranean Dressing ingredients. For the best flavor, toss with dressing while kale is still hot. Recipe sourced from http://www.whfoods.com Pureed Navy Beans Prep and Cook Time: 15 minutes Ingredients: 4 cups or 2 cans navy beans, drained 1 medium onion, chopped 6 cloves garlic, chopped 1 tsp chopped fresh rosemary 1 + 2 TBS vegetable broth salt and black pepper to taste Directions: 1. Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties 2. Heat 1 TBS broth in a 10-inch stainless steel skillet. Sauté onions in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and continue to sauté for another minute stirring constantly. 3. Add beans, rosemary and the remaining 2 TBS of broth. Cook for another 5 minutes. 4. Puree in blender making sure you don't fill more than half full, and start on low speed. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Season with salt and pepper. Recipe sourced from http://www.whfoods.com