Bariatric Cookbook

Dairy, Dairy Alternatives and Egg products

Fat Free/Low Fat Cheeses

• Fat free/low-fat cottage cheese
• 2% shredded or cheese slices: Kraft, Weight Watchers, Sargento, Part skim or reduced fat cheeses, Cabot 75% light cheddar, Cabot 50% Reduced fat (Sharp cheddar, Jalapeno, or Pepper Jack), Cracker Barrel reduced fat sharp cheddar cheese, Mini Babybel Light Cheese or light swiss wedges
• Fat free/low fat cream cheese
• Laughing Cow Light Cheese Wedges
• Light string cheese/part skim string cheese
• Part skim/fat free ricotta cheese

Fat-Free Liquid Egg Substitutes/Eggs

• Egg Beaters, Better'n Eggs, Just Whites
• Fresh eggs (limit 4 whole eggs/week)

Fat Free/Low Fat, Low Sugar Yogurt

• Low-fat/Light Yogurt: Yoplait Light, Dannon Light & Fit, Weight Watchers, Yoplait Fiber One yogurt, Fage Total 0% Greek Yogurt
• Weight Watchers fat free yogurt smoothies

Sugar Free/Fat Free Pudding/Gelatin

• Sugar free/fat free pudding cups or instant pudding (prepared with 1% or skim milk) (Jell-O, Sugar free Handi Snacks, South Beach Diet pudding cups, Hunts No Sugar Added)
• Sugar free Jell-O

Milk, Light Soy milk and Non-Dairy Beverages

• Unsweetened light soy milks (8th Continent Light Vanilla soy milk

Milk, Light Soy Milk and Non-Dairy Beverages

• Silk Light Vanilla Soy milk, Soy Slender Splenda sweetened light soy milk)
• Almond Breeze (Unsweetened) Vanilla, Chocolate, Original (located in non- refrigerated soy milks)
• Sugar free flavored powdered creamers
• Skim, 1%, or Lactaid milk
• Carnation Non-fat dry milk powder

Assorted Low-Calorie Condiments/Marinades

Spray/Light Salad Dressings

Assorted spices/seasonings

Pantry Staples

Cereal

Avoid cereal with sugar or high fructose corn syrup in first 3 ingredients. Choose cereals with 4-5 grams fiber/serving.

Hot Cereal

Meat/Seafood/Protein

• Boneless, skinless chicken breasts or chicken tenders
• Skinless turkey breast
• Extra lean ground turkey breast (not ground turkey)
• Canned/pouched tuna in water
• Canned/pouched salmon in water
• Bumble Bee Prime Fillet Albacore Steak Entrees
• Real crabmeat
• Frozen or fresh shrimp and scallops
• Frozen or fresh fish fillets (i.e. tilapia, cod, orange roughy, halibut, etc.)
• Jennie-O Lean turkey burger patties
• Jennie-O Lean turkey bacon
• Lean beef (extra lean ground beef (93% lean or greater), round or cubed steak, London broil, flank steak). NOTE: Tough meats like flank steak may not be well tolerated by some.
• Lean deli meats (turkey, ham, chicken, roast beef)
• Lean pork (tenderloin, loin chops, Canadian bacon)
• Boca or Morningstar Farms Meatless Ground Burger
• Morningstar Farms Meal Starters Grillers Recipe Crumbles, Sausage Crumbles
• Smart Balance or Natural peanut butter
• PB2 powdered peanut butter/PB2 powdered chocolate powdered peanut butter (available at bellplantation.com)
• Light tofu
• Deli style lean meats (turkey, roast beef, ham, chicken breast—watch sodium content)

Margarines

Non-stick cooking sprays

• Pam canola or olive oil spray
• Mazola Pure Olive oil spray
• Generic cooking sprays

Veggies (free)

Starchy Vegetables/Beans/Legumes

Fruits

Beverages (Goal: minimum 64 oz day, sugar-free, carbonation-free, caffeine-free, alcohol-free liquids/day)

Frozen Foods

• Edamame (shelled or unshelled)
• Any frozen veggie (without added butter/sauce)
• Sugar free popsicles
• Vegetarian/soy protein burgers: Original Gardenburger, Original Boca Burger, Morningstar Farms Mushroom Lovers burger, Grillers original burger
• Soy crumbles (Boca or Morningstar Farms ground crumbles)
• Microwave meals (Sodium 600mg or less/meal, ~300 calories/meal)
• Lean Cuisine
• Healthy Choice
• Smart Ones
• Kashi
• Whole grain waffles (Eggo Nutri-grain Low fat whole grain, Kashi)

Breads/grain products

High fiber tortillas (> 5 g fiber /tortilla, ~110 calories/tortilla)

• La Tortilla Factory Soft wraps
• Mission Carb Balance (soft taco size)
• La Tortilla Factory Smart and Delicious Low Carb/High Fiber Tortillas

Whole grain/light bread

• Nature's Own Double Fiber Wheat
• Pepperidge Farm Whole Grain 100% Whole Wheat Small Slice

Light Breads (~45 calories/slice)

Light buns/high fiber buns

High fiber pitas

• Weight Watchers
• Thomas Sahara pitas

Whole grain pasta

High Fiber crackers

Brown Rice Bars

• Fiber One Bars
• South Beach Living snack bars
• Kashi GoLean Bars

Low-calorie canned soups (monitor sodium content)

Submitted by Marc A. Brown

Ingredients

6 boneless skinless chicken breasts (or a 2.5 pound bag of frozen breasts, thawed)
2 lb box chicken broth (may use water)
3-4 T Liquid Smoke
Barbecue sauce to taste (I use approx. one-half to one full 24 oz bottle)

Instructions

Place chicken breasts and chicken broth in pressure cooker. Add Liquid Smoke.

Seal cooker and heat, following cooker's instructions. After cooker reaches pressure, cook at pressure for approximately 40-45 minutes.

Following cooker's instructions, release pressure and remove chicken. IT IS VERY IMPORTANT TO FOLLOW THE INSTRUCTIONS FOR YOUR PRESSURE COOKER. FAILURE TO DO SO MAY RESULT IN SERIOUS INJURY.

Shred chicken finely and mix barbecue sauce throughout to desired taste and moistness.

Because this recipe can be stringy, it is very important to ensure that the chicken is finely shredded and that you eat it with a knife to cut up long pieces. It is also not recommended for new post-op patients.

For leftover ideas, see recipe for BBQ Chicken Pizza.

Submitted by Marc A. Brown

Ingredients

3-4 lb pork loin
2 lb box of chicken broth (may use water)
3-4 Tablespoon Kitchen Bouquet
3-4 Tablespoon Liquid Smoke barbecue sauce to taste (I use between one half to a full 24 oz bottle)

Instructions

Place pork and chicken broth in pressure cooker (broth should cover pork).

Add Kitchen Bouquet and Liquid Smoke. Seal cooker and heat, following cooker's instructions.

After cooker reaches pressure, cook at pressure for approximately 90 minutes.

Following cooker's instructions, release pressure and remove pork. IT IS VERY IMPORTANT TO FOLLOW THE INSTRUCTIONS FOR YOUR PRESSURE COOKER. FAILURE TO DO SO MAY RESULT IN SERIOUS INJURY.

Shred pork finely and mix barbecue sauce throughout to desired taste and moistness.

Because this recipe can be stringy, it is very important to ensure that the pork is finely shredded and that you eat it with a knife to cut up long pieces. It is also not recommended for new post-op patients.

Submitted by Micca Donohoo, MS, RD, LDN
Registered Dietitian

Ingredients

20 oz skinless, boneless chicken breasts
1 cup ketchup
1 (12 oz) can of diet decaffeinated cola

Instructions

Put chicken in non-stick skillet. Pour ketchup and diet cola over the chicken (the carbonation will cook away).

Turn heat to medium high and cook chicken for 45 minutes, stirring occasionally.

Cover, reduce heat to simmer and cook another 15-20 minutes.

Remove lid and cook until the sauce thickens and sticks to chicken. Once completely cooked, you can shred chicken if you desire.

You can add diced onions, green pepper, and seasoning to chicken about 15 minutes before it's done cooking, if desired.

Makes 5 servings.

Per serving:
184 calories
3 g fat
26 g protein
13 g carbohydrate
1 g fiber
640 mg sodium

Submitted by Cindy Ross

Ingredients

2 boneless skinless chicken breasts, about 6 ounces each
Salt to taste
Freshly ground black pepper
1 tablespoon canola or peanut oil
1/2 Vidalia onion, sliced
1 red bell pepper, seeded and cut into strips
1 green bell pepper, seeded and cut into strips
2 small yellow summer squash, sliced
1 clove garlic, minced
1 tablespoon chopped, fresh basil
1 tablespoon chopped, fresh oregano or parsley
1 cup low-sodium tomato juice

Instructions

Cut the chicken into strips and season with salt and pepper.

Heat the oil in a nonstick wok or large skillet over high heat. Add the chicken and brown on one side. Turn the chicken, moving it to the sides of the wok, to brown on the other side. Add the onions to the center of the wok and cook for 2 minutes.

Push the onions to the sides, add the peppers to the center of the wok and cook for 2 minutes more. Push the chicken, onions and peppers to the sides and add the squash and garlic to the center of the wok. Season the vegetables with salt and pepper and cook until the squash is only slightly tender, about 3 or 4 minutes.

Add the herbs and tomato juice, cook for another minute or 2 and adjust the salt and pepper.

Serve with rice or pasta, if desired.

Serving Size: 1/2 chicken breast with vegetables

Number of Servings: 4
Per Serving:
Calories 187
Carbohydrate 14 g
Fat 5 g
Fiber 4 g
Protein 22 g
Saturated Fat 1 g
Sodium 330 mg

Submitted by Marc A. Brown

Ingredients

High fiber wrap or whole grain tortilla (I used La Tortilla Factory Low Carb/High Fiber tortillas)
2 ½ - 3 Tablespoon barbecue sauce
1 T frozen chopped onions
1/4 cup "quick" pulled chicken breast
1/3 cup reduced fat shredded Mexican cheese blend or reduced fat shredded cheddar cheese

Instructions

Spread barbecue sauce in a thin layer on the wrap or tortilla.

Sprinkle the onion pieces across the tortilla.

Cut up the pulled chicken and spread across the tortilla.

Finish by covering the pizza with the cheese.

Bake in conventional or pizza oven until the cheese is bubbly and the edge of the crust is golden brown. Pizza oven time is approximately 8-12 minutes.

Submitted by Marc A. Brown

Ingredients

High fiber wrap or whole grain tortilla (I used La Tortilla Factory Low Carb/High Fiber tortillas)
1/2 cup Schwan's grilled chicken breast for fajitas (#496)
2 Tablespoons light ranch salad dressing
1 Tablespoon chopped onion
1 teaspoon real crumbled bacon bits (I used Hormel Real Crumbled Bacon - Original)
1/3 cup reduced fat shredded mozzarella cheese or shredded Italian cheese blend

Instructions

Spread salad dressing in a thin layer on the tortilla.

Thaw chicken breast in microwave for approximately 30 seconds. Note that the chicken does not need to be completely thawed – only softened.

Place onion and chicken on tortilla, breaking up large pieces of chicken for easier eating and better coverage.

Sprinkle the bacon bits over the whole pizza.

Finish by covering the pizza with the cheese.

Bake in conventional or pizza oven until the cheese is bubbly and the edge of the crust is golden brown. Pizza oven time is approximately 8-12 minutes.

Ingredients

3-4 chicken breasts, cooked and diced (seasoned to taste)
4 cups chicken stock 2 cups half-and-half (you can reduce the calories by using fat free half and half)
1 stalk celery, diced
1 garlic clove, chopped
1/2 carrot, shredded
1/2 onion, diced
1 cup fresh spinach, chopped
1 tablespoon olive oil
1 teaspoon thyme
salt and pepper
16 ounces potato gnocchi
1 tablespoon cornstarch (optional)

Instructions

Saute the onion, celery, onion, garlic, carrot in oil over medium heat until onion is translucent. Add chicken, chicken stock, half and half, salt and pepper, thyme.

Heat to boiling, then add gnocchi. Gently boil for 4 minutes, then turn down to a simmer for 10 minutes.

Add spinach and cook for another 1-2 minutes until spinach is wilted. (Heat to boiling and add cornstarch dissolved in 1-2 Tbsp water at this point if you want a thicker soup.). Ladle into bowls and serve.

Serves 8
270 Calories
15.33g Fat
6.4g Saturated Fat
.01g trans fat
1g Fiber
17g Protein

Submitted by Valerie Hardwick

Ingredients

6 oz. Tyson (or another brand) Boneless Skinless Chicken Breasts (raw), cut lengthwise into 5 strips
1/2 cup Fiber One cereal
1/4 cup Egg Beaters, Original
1/4 tsp. Lawry's Garlic Salt pepper (to taste)

Instructions

Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add Garlic Salt and pepper to crumbs. Place crumbs in one small dish and Egg Beaters in a separate dish.

Coat raw chicken strips with Egg Beaters and then with crumb mixture.

Place strips on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of strips and place in oven.

Cook for 10 minutes, and then turn strips over.

Add another light mist of nonstick spray and cook for an additional 8 - 10 minutes (until chicken is fully cooked and Fiber One looks crispy). Enjoy!

Serves 1.

Serving Size: 5 pieces (entire recipe)

Calories: 240 Fat: 3.25g Sodium: 805mg Carbs: 26g Fiber: 14g Sugars: 0.5g Protein: 42.5g *4 Points

Submitted by Micca Donohoo, MS, RD, LDN
Registered Dietitian

The average six-ounce order of French fries from a typical fast food restaurant contains about ~500 calories and 25 g fat. Compare this to a plain 6-ounce potato which contains only 130 calories and virtually zero fat. About 350 calories and 25 g of fat in fast food fries come from pure oil.

Try these fantastic fries to save on calories but not on taste!

Ingredients

1 medium butternut squash
Non-stick cooking spray
Seasoning of your choice

Instructions

Preheat oven to 425°.

Remove ends of squash. Cut squash in half width wise and then peel using a vegetable peeler.

Cut squash in half length wise and scoop out all seeds.

Cut squash into French fry strips. Use paper towel to absorb any excess moisture.

Place squash in a bowl and add light mist of non-stick cooking spray.

Season with your seasoning of choice and toss evenly.

Transfer to large baking pan sprayed with non-stick spray. Bake for 40 minutes, flipping half way through baking.

Makes 2 servings.

Per serving:
125 calories
<0.5 g fat
158 mg sodium
33 g carbohydrates
3 g fiber
6 g sugar
3 g protein

Adapted from a Hungry Girl™ recipe

Ingredients

1 Package (10 ounces) frozen Chopped Spinach
5 whole eggs or 3/4 cup liquid egg substitute (egg whites only are recommended)
3/4 cup shredded reduced-fat Cheese
1/4 cup diced green bell pepper
1/4 cup diced onions
3 drops hot-pepper sauce (optional and can be increased, decreased or eliminated to taste)
1/4 tsp salt (to taste)
1/2 tsp pepper (to taste)

Instructions

Microwave the spinach for 2-1/2 min on high. Drain the excess liquid.

Line a 12 cup muffin tin with foil baking cups. Spray the cups with baking spray. Combine all ingredients in a bowl, mix well. Divide evenly among the muffin cups.

Bake @ 350 degrees for 20 min or until a knife inserted in the center comes out clean.

These freeze very well.

Per serving:
77 Calories
9g Protein
3g Carbs
3g fat
2g saturated fat
2g fiber

Recipe adjusted from Vegetable Quiche Cups to Go, a South Beach Diet recipe.

Submitted by Marc A. Brown

Ingredients

1 packet McCormick Slow Cookers Italian Herb Chicken Seasoning
2 1/2 pounds frozen boneless skinless chicken breasts
8 oz package whole fresh mushrooms, halved or quartered
1 cup frozen chopped onion
2 cans (14.5 oz) stewed tomatoes, undrained
1 can (6 oz) roasted garlic tomato paste
1/4 cup reduced fat shredded Italian blend cheese
1 package (12 oz) whole wheat or whole wheat blend noodles
2 Tablespoon margarine (optional)
1/4 cup reduced fat parmesan blend (optional)

Instructions

Place chicken, mushrooms, and onions in slow cooker.

Place contents of seasoning packet, tomatoes, and tomato paste in a bowl and whisk until blended. Pour mixture over chicken, mushrooms, and onions.

Cover and cook on low for 8 hours. May be cooked on high for 4 hours instead.

After cooking, remove chicken and vegetables from cooker and stir sauce. Sprinkle shredded cheese over chicken and vegetables. Set aside.

Cook noodles according to package directions. After draining, add margarine to noodles and stir. Add parmesan cheese to noodles and stir.

Note: Basic instructions taken from McCormick seasoning packet. Modified to use boneless skinless chicken breast instead of regular chicken parts, added onion and Italian cheese blend, and added noodles as side dish.

Submitted by Cindy Ross

Ingredients

1/2 Yellow Onion
Diced 6 Mushrooms, chopped (I used canned)
1 teaspoon Butter
1/4 lb. (about 4 slices) Ham, diced
1/4 teaspoon dried Basil
1/4 teaspoon dried Oregano
A few twists of Black Pepper
5 Eggs
1 cup Shredded Cheese, Italian Blend

Instructions

Preheat oven to 350 F.

Saute onions in butter till golden. Add mushrooms and saute 1 minute more. Add chopped ham and saute another minute. Set aside to cool.

Mix all ingredients together. Be sure veggies and ham mixture has cooled slightly before adding to egg mixture.

Spoon into lightly greased mini muffin tin.

Bake for 30 minutes or until centers are firm.

Makes 24.

I took about 3 or 4 to work to eat for breakfast. What a treat and so filling!

Modified recipe from The World According to Eggface

Submitted by Marc A. Brown

Ingredients

2 C Fiber One buttermilk pancake mix
1/2 C + 2 T pumpkin (canned)
1 t pumpkin pie spice
1/2 t vanilla extract
3 T Splenda granulated
1-1/4 C FF soy milk (plain or vanilla)

Instructions

Combine all ingredients in a mixing bowl and whisk until well blended. Batter may be slightly lumpy, but avoid leaving large lumps.

For waffles:

Preheat waffle iron. Spray lightly with cooking spray.
Pour 1/4 C batter onto iron for each waffle.
Close waffle iron and cook for 4 minutes.

For pancakes:

Preheat griddle to 350 degrees. Spray lightly with cooking spray.
Pour 1/4 C batter onto griddle for each pancake. Allow to cook for approximately 3 minutes or until bubbles form.
Flip and cook for another 3 minutes.

Notes: Makes approximately 12 pancakes or waffles. For thinner pancakes, increase soy milk.

Submitted by Cindy Ross

Ingredients

1 small zucchini
Grated 1/2 romano or asiago cheese
Grated 1/4 cup flour
1/2 tsp oregano
1/4 tsp garlic powder
1 egg, beaten
1/4 cup parmesan cheese, grated
1/2 tsp salt
A few twists of black pepper
1 tablespoon olive oil

Instructions

Combine all ingredients except oil.

Heat oil in pan.

Drop dollops of zucchini mixture into pan. Flatten with a spatula and cook about three minutes on each side until golden.

Serve with sour cream, if desired.

Makes 8.

Submitted by Marc A. Brown

Ingredients

For the crust:

• 3 T Margarine (light margarines such as Smart Balance light are acceptable, as this recipe will not be baked)
• 8 oz Voortman's SF chocolate chip cookies
• 1 t Cocoa powder
• 1/2 t Cinnamon

For the filling:

• 1/2 C Splenda granulated
• 1/2 C Cocoa powder
• 8 oz Fat free cream cheese
• 8 oz Sugar-free Cool Whip
• 1 t Vanilla extract

Instructions

Crust:

1. Pulse cookies, cocoa powder (for crust), and cinnamon in a food processor until finely ground.
2. Add melted margarine, and blend until evenly moistened.
3. Press very firmly onto bottom of 9 inch spring form pan or 9 inch deep dish pie plate and set aside.

Filling:

1. Blend cream cheese, Cool Whip, sugar, cocoa powder, and vanilla together until fluffy.
2. Spoon into crust.
3. Chill at least 2 hours.

Notes: Serves 8 "normal" slices or 16 slices for a bariatric post-op.

Approximate nutrition info for 1/16 of the cheesecake (a "bariatric portion"):

130.5 calories (58 cal from fat)
6.5 g fat (3 g sat. fat)
2.5 mg cholesterol
149 mg sodium 18 g carbohydrates (0.7 g fiber, 1.3 g sugars)
3 g protein

Recipe contains some sugar alcohols (from the cookies).

Ingredients

1/4 cup margarine
1/4 cup Smart Balance© or natural peanut butter
2 scoops Chocolate UNJURY®
10 individual packets Splenda or another artificial sweetener

Instructions

Measure 2 level scoops of UNJURY® in a bowl.

Add Splenda or other artificial sweetener. Blend Splenda and UNJURY until thoroughly combined.

In small saucepan, melt margarine and peanut butter. Warm enough to melt margarine and soften the peanut butter using very low heat. Do not boil or cook.

Remove from heat, mix the margarine and peanut butter thoroughly.

Let the saucepan cool for 2 minutes.

Slowly add UNJURY® and Splenda mixture, stirring until thoroughly blended.

Place in small container and chill in refrigerator.

Nutrition facts per serving

Makes 9 small servings.

113 calories
6 g protein
3 g carbohydrates
2 g sugar
8 g fat

Information resources from Memorial Medical Center and UNJURY® protein.

Submitted by Cindy Ross

Ingredients

1/4 cup pumpkin puree
1 cup skim milk or soy milk
1 scoop vanilla protein powder (such as Matrix Simply Vanilla)
1/2 teaspoon pumpkin pie spice (or 1/4 t. cinnamon, 1/8 t. cloves, 1/8 t. ginger)
2 tablespoons Splenda Granular
1/4 cup Cool Whip or NSA Vanilla yogurt
1 cup ice cubes

Instructions

Place pumpkin, milk, protein powder, spices, Splenda, cool whip or yogurt, and ice cubes in blender container; process until slushy.

This is a wonderfully decadent way to get in your protein! Spicy, creamy and icy-thick... milkshakes never had it so good!

Makes one meal replacement serving.

Per Serving: 230 Cal; 28 g Protein; 5 g Tot Fat; 13 g Carb; 1 g Fiber; 2 g Sugar; 115 mg Sodium

Submitted by Cindy Ross

Ingredients

1 Tablespoon peanut butter
1 cup skim milk
2 handfuls ice
1 scoop chocolate protein powder OR 1 scoop unflavored protein powder
1 Tablespoon cocoa powder
Splenda to taste

Instructions

Blend thoroughly. Enjoy!

Ingredients

1 scoop Vanilla UNJURY®
1/2 cup skim milk (may substitute lactose free or light soy milk)
1/2 cup decaffeinated coffee
1 tsp cinnamon
1/4 tsp ginger

Instructions

Measure skim milk into microwave safe mug & heat.

Stir coffee into warm milk.

Slowly add Vanilla UNJURY® and stir until dissolved.

Sprinkle in cinnamon & ginger and mix well.

Nutrition Facts (with skim milk)

149 calories
24 g protein
12 g carbohydrates
9 g sugar

Information resources from Memorial Medical Center and UNJURY® protein.