Category Archives: Recipes – 1

Banana Bread Oatmeal

Ingredients 8 oz unsweetened vanilla almond milk Pinch salt 1/2 cup old fashioned oatmeal 1⁄2 banana, chopped 1 scoop Bariatric Advantage Banana Flavored Protein Powder (or other brand)- use 1⁄2 serving 2 Tbsp chopped walnuts Cinnamon to taste (optional) Directions … Continue reading

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Carrot Cake Oatmeal

Ingredients 8oz light soymilk 1/2 tsp ground cinnamon 1/4 tsp ground ginger pinch of salt 1 small carrot, shredded 1 Tbsp raisins 1/2 cup rolled oats 1/3 cup egg whites (like All Whites) 2 Tbsp chopped walnuts Directions Add soy … Continue reading

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Kalamata Olive Hummus

Ingredients 15 ounces canned chick peas (garbanzos), drained 15 ounces canned chick peas (garbanzos), with liquid 1/4 cup tahini 1 Tbsp olive oil 3 Tbsp freshly squeezed lemon juice 3 oz (~1/2 cup) kalamata olives, rinsed and pitted; divided and … Continue reading

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Basic Hummus

Ingredients 15 ounces canned chick peas (garbanzos), drained 15 ounces canned chick peas (garbanzos), with liquid 1/4 cup tahini OR 0.25 cups (35 g) raw sesame seeds 1 Tbsp olive oil 1/4 cup (60 ml) lemon juice 2 medium garlic … Continue reading

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Sardine-acado Salad

Ingredients 1 can sardines (packed in water, plain, such as Wild Planet brand) 1/2 avocado 1-2 Tbsp diced white onions or green onions 1 Tbsp lime or lemon juice (more or less to taste) 1 heaping Tbsp Greek yogurt (plain … Continue reading

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Chicken with Quick Mole Sauce

Ingredients 1 1⁄2# or 24oz skinless chicken thighs (6) 1/4 tsp kosher salt 1/4 tsp ground black pepper 1 Tbsp canola oil 3 cloves garlic, minced 1 Tbsp chili powder 1/2 tsp ground cumin 1/2 tsp ground cinnamon 1 8oz … Continue reading

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Shrimp Stir Fry

Ingredients 1 tablespoon butter 1 tablespoon olive oil 1 pound jumbo shrimp, peeled and deveined 4 cloves garlic, minced 2 large zucchini, diced 1 medium yellow bell pepper, diced 1 cup frozen edamame, shelled and defrosted 3/4 cup red grape … Continue reading

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Spaghetti Squash Casserole

Ingredients 2 cups marinara sauce (such as Classico Tomato Basil) 3 cups cooked spaghetti squash 1 cup fat free ricotta (such as Sargento) 3 tbsp parmesan cheese 6 oz part skim shredded mozzarella Directions Cook spaghetti squash in microwave. Preheat … Continue reading

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Ham, Egg & Broccoli Casserole

Ingredients 12 eggs 16 oz low fat cottage cheese 1/2 cup whole wheat flour 1 tsp baking powder 2 cups 2 % Italian cheese blend (8 oz) 2 cups chopped ham (8 oz) 1/4 cup green onions 10 oz frozen … Continue reading

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One Pan Mustard Chicken

Ingredients 8 Tbsp. stone ground mustard 3 Tbsp. reduced-sodium soy sauce 12 chicken thighs, skin removed (3# boneless) 1 medium fennel bulb, cut into 1-inch wedges 2 small yellow squash, sliced 1 1/2-inch thick 2 small zucchini, sliced 1 1/2-inch … Continue reading

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Creamy Blue Cheese Dressing

Ingredients 1/2c blue cheese 6oz plain greek yogurt 1T lemon juice 1T vinegar 1/8tsp garlic powder Salt and freshly ground pepper Directions Mash blue cheese and greek yogurt together. Next, add all other ingredients and mix well. Season to taste. … Continue reading

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5 Minute Vinegar Slaw

Ingredients ¼ cup red wine vinegar 2 TB sugar 2 tsp coarse kosher salt ¼ tsp celery seeds 3 green onions, thinly sliced 1-14 oz package coleslaw mix Directions Whisk first 4 ingredients in a large bowl. Add in green … Continue reading

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Slow Cooker Pulled Pork with Low Sugar BBQ Sauce

Ingredients 2.5lbs boneless pork loin trimmed of all visible fat
olive oil spray for crock pot
 1/2c low sugar ketchup (like Heinz) 
2T tomato paste 
4T Splenda 
 2T molasses (black strap) 
1/4c apple cider vinegar 
1/4c yellow mustard
 1tsp red … Continue reading

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Crock Pot Buffalo Chicken Lettuce Wraps

Ingredients For the chicken: 24 oz boneless skinless chicken breast 1 celery stalk 1/2 onion, diced 1 clove garlic 16 oz fat free no salt added chicken broth (like Kitchen Basics Unsalted Stock) 1/2 cup hot cayenne pepper sauce (ex. … Continue reading

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Crock Pot Turkey Meatballs

Ingredients 1, 20oz package of 99% lean ground turkey 1/4c parmesan cheese 1 egg, beaten 1/4c old fashioned oatmeal, pulsed 4x in food processor or spice grinder 1/2c fresh chopped parsley, divided 1 28oz can + 1 15can no salt … Continue reading

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High Protein Spinach Casserole

Ingredients 3 10-ounce packages frozen spinach, thawed and pressed in mesh strainer to remove water 1 cup low-fat milk 1/4 cup all-purpose flour 1/4 teaspoon salt 1/4 teaspoon white or black pepper 1/8 teaspoon nutmeg 1 cup extra sharp Cheddar cheese, divided … Continue reading

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COUNTRY CHILI WITH TEXTURED VEGETABLE PROTEIN

Contributed by: Barbara & Bob’s Red Mill Natural Foods Ingredients 2 cups Hot Water 2 Tbsp Ketchup 1 Large Onion, chopped 1 Green Pepper, chopped 2 Cloves Garlic, chopped 1 Jalepeño Pepper, chopped 2 Tbsp Oil 2 Tbsp Chili Powder … Continue reading

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EGG CASSEROLE WITH TVP SAUSAGE CRUMBLES

Contributed by: Krista Herrell, RN Use Bob’s Red Mill Textured Vegetable Protein Breakfast Sausage Crumbles to make a delicious breakfast casserole for the entire family to enjoy! Ingredients 2 cups Egg Beaters ® ½ cup 2% shredded cheddar cheese 5 … Continue reading

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Textured Vegetable Protein Breakfast Sausage Crumbles

Contributed by: DeliciousImperative Slightly sweet, slightly spicy, this substitute for breakfast sausage faithfully recreates those tantalizing flavors that make a potato and veggie skillet into a hearty start to the day. This recipe was not tested by Bob’s Red Mill. … Continue reading

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Here’s How To Rehydrate TVP (Textured Vegetable Protein):

Directions After following these easy steps, continue with your favorite recipes as you would for ground meat: 1. Measure a cup or two of TVP and place it into a saucepan. The amount of TVP is equivalent to ground meat … Continue reading

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TVP (Textured Vegetable Protein)

May 2013 Post-Op Support Group What is it?! Textured vegetable protein is recognized – by vegetarians and meat eaters alike – as a low-fat, nutritious meat replacement and supplement. Commonly referred to as TVP, textured vegetable protein takes only about … Continue reading

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Quinoa Vegetable Salad

12- 3 oz servings Ingredients 4 oz of quinoa- Cooked as per instructions on the box (typical ratio of ½ cup quinoa to 1 cup water) Rinse uncooked quinoa in a fine sieve until water runs clear, drain, and transfer … Continue reading

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Low fat Sesame Ginger Vinaigrette

8 servings (~ 1 ½ TB) Ingredients ¼ cup Orange Juice ¼ cup Rice Wine Vinegar 1 tsp of peeled and grated fresh ginger 2 tsp of Sesame Oil ¼ tsp of orange zest 1 tsp of Soy Sauce Salt … Continue reading

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Low fat Balsamic Vinaigrette

8 servings (~2 TB) Ingredients 1 TB Shallot- minced ¼ cup Olive Oil ¼ cup of water 2 tsp Honey 1 tsp Dijon Mustard 4 TB Balsamic Vinegar Salt & Pepper to taste 1TB Chopped Parsley Directions/Method 1. Combine all … Continue reading

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Low Fat Caesar Dressing

8 servings (~2TB) Ingredients 5 oz of Silken Tofu- drained 1 tsp Lemon Zest- grated 1 lemon- juiced 2 cloves of chopped garlic- fresh ½ cup of water 1 tsp Worcestershire Sauce 1 ½ TB Grated Parmesan Cheese ½ tsp … Continue reading

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Spicy Buffalo Dip

Ingredients 1 lb boneless skinless chicken thighs, cooked and shredded 8 ounces low-fat or fat-free cream cheese, softened 2/3 cup hot sauce (such as Franks) 1 packet Hidden Valley Ranch mix** 1 cup 0% fat Greek yogurt ( such as FAGE ) … Continue reading

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Tropical Fruit Dip

Ingredients 1c 1% cottage cheese 2T milk (almond, skim or soy) 1tsp coconut extract 8oz crushed pineapple with juice Zest of 1 orange 1tsp chia seeds (optional) 1T shredded, unsweetened coconut (optional) Zest of 1 orange Directions Combine all ingredients … Continue reading

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Roasted Italian Tomatoes

Ingredients 4 medium Roma Tomatoes, thinly sliced (about 6 slices per tomato) 1/4c Shredded parmesan cheese 1-2T fresh or dried herbs such as basil and oregano or Italian seasoning Pepper to taste Directions Lay slices of tomatoes on baking sheet … Continue reading

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Apple Bacon and Cheese Sandwich

Ingredients 16 thin sliced low sodium ham or Canadian bacon (such as Boar’s Head All Natural Applewood Smoked Uncured Ham OR Kroger brand Canadian Bacon) 8 slices Sargento Ultra Thin Sliced Cheddar, cut in quarters 2-3 large apples such as … Continue reading

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Mozzarella Sticks

Ingredients 12 low fat mozzarella sticks (such as Sargento brand) cut in half 3/4c whole wheat panko or whole grain cereal flakes ground in food processor 1T Italian seasoning 1/2c egg whites, beaten 2T flour Olive oil cooking spray (OR … Continue reading

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