Bariatric Recipes

Chia seed and vanilla overnight oats – makes 2 

Ingredients:

• 30g oats
• 10g chia seeds
• 120ml skimmed milk
• 1 tbsp 0% Greek yoghurt
• 1 tbsp powdered sweetener
• 1 drop of vanilla extract (optional) 

Directions: 

1. Mix all the ingredients in a small box, or a small bowl. Make sure you stir the chia seeds in well, otherwise they clump together at the bottom.
2. Leave overnight in the fridge. If the mixture is too thick the next morning, top it up with 1-2 tbsp of milk.
3. Add preferred fruit for a more nutritionally balanced breakfast.

Nutritional content (not including fruit): Calories: 203 | Protein: 15g |

Strawberry smoothie – makes 1

Ingredients:

• 80g (1 large handful) of frozen or fresh strawberries
• 100g fat free Greek yogurt
• 50ml orange juice • 100ml skimmed milk (use soya milk for dairy free alternative)
• 15g of Pro-Bara-Tein Strawberry flavored protein powder for additional protein (optional)

Directions:

1. Put all the ingredients together in a blender, blend until smooth.
2. If the mixture is too thick add more milk. 
3. If the mixture is too thin add less milk.

Nutritional content: Calories: 163 | Protein: 15g |

Black bean and lentil soup

Ingredients:

• 1 tablespoon olive oil
• 2 garlic cloves minced
• 1 yellow onion diced small
• 2 carrots peeled and diced small
• 15 ounces diced tomatoes
• 1 cup dried lentils
• 15 ounces black beans
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon black pepper
• 1/2 teaspoon kosher salt
• 1/2 teaspoon crushed red pepper
• 4 cups vegetable broth

Directions:

1. In a large pot add olive oil and sauté garlic for one minute. Add diced onions and carrots and continue to sauté until onion is tender, approximately 5 minutes. Add the remaining ingredients, stir and cover.
2. Bring to a boil over medium heat, reduce heat to a simmer and cook until lentils and carrots are tender, approximately 25 to 30 minutes.

Nutritional content: Calories: 171kcal | Carbohydrates: 29g | Protein: 10g | Fat: 2g | Saturated Fat: 1g | Sodium: 640mg | Potassium: 510mg | Fiber: 11g | Sugar: 4g | Vitamin A: 2979IU | Vitamin C: 8mg | Calcium: 47mg | Iron: 3mg |

Smoked Salmon Sushi Bowls

Ingredients:

• 2 cups cooked rice
• Ginger sesame dressing
• 2 inches Ginger, grated
• 1 clove Garlic, pressed
• 1 tablespoons plus 1 teaspoon Sesame oil
• 1 tablespoon Soy sauce (make sure it’s gluten free soy sauce, if needed. Or use tamari or coconut aminos)
• 1 to 2 tablespoons honey
• 3 tablespoon rice vinegar

Optional:

• Pinch Red pepper flakes
• Spicy mayo
• 2 tablespoons mayonnaise
• 3 to 4 tablespoons sriracha
• 1/2 teaspoon soy sauce (gluten free, if needed. Or use tamari or coconut aminos)
• 12 ounces smoked salmon
• 1 to 2 ripe avocados, seeded, peeled, and sliced
• 1 seedless cucumber (AKA English cucumber), shaved into strips 
• 1 to 2 carrots, shaved
• nori seaweed, cut into strips

Optional toppings

• green onion, sliced
• pickled ginger (found in Asian section of grocery store)
• wasabi paste
• sesame seeds

Directions:

1. Cook rice: If you haven’t already made the rice do this now and allow it to cool. I used a quick cooking brown rice (10 minutes) for convenience and nutrition but you can use any kind of rice you prefer. Keep in mind that normal cooking rice usually takes 30 to 45 minutes to make so plan accordingly.
2. Make ginger sesame dressing: Add all of the ingredients to a small mixing bowl and whisk until well combined. Taste and adjust flavors as needed. Set sauce aside.
3. Make the spicy mayo: Add the mayonnaise, sriracha, and soy sauce into a small mixing bowl and whisk until well combined. Taste and adjust flavors as needed – add more mayo for less spice and more sriracha for more spice. Set spicy mayo aside.
4. Prepare veggies and salmon: Prepare all the veggies as instructed above along with peeling the layers of the salmon apart. To cut the veggies I used a Y shaped veggie peeler to create thin strips – you could also julienne the veggies with a sharp knife or even a mandolin.
5. Arrange the veggies Optional step for parties: If you are serving these sushi bowls to guests I thought it might be fun to arrange the veggies, smoked salmon, and other toppings onto a platter or cheese board and allow the guests to build their own sushi bowls. You could really have fun with this and even add more veggies or other sushi ingredients. This step is optional. If serving these bowls as a casual dinner to family you can skip that step and just build each bowl in a less fancy way.
6. Build the bowls: Add some rice to a bowl top it with some smoked salmon, sliced avocado, carrots, cucumber, nori strips, and a sprinkle of green onions, plus any other toppings you wish to add. Spoon some of the ginger sesame sauce over top and drizzle some of the spicy mayo over top. Enjoy immediately.
7. Leftovers: Store any leftovers in separate air tight containers. I find it best to prepare the veggies right before you eat them so I suggest only chopping as many veggies for as many servings as you need for that meal. The rice and sauces will store well in the fridge for up to 1 week.

Hasselback Baked Caprese Chicken

Ingredients:

• 1 tbsp olive oil
• 4 medium-sized boneless skinless chicken breasts
• 3 plum tomatoes, thinly sliced
• 1 log buffala mozzarella, thinly sliced
• 1/2 cup fresh basil leaves
• Salt and pepper to taste

Balsamic glaze

• 1/2 cup balsamic vinegar
• 3 tbsp brown sugar

Directions:

1. Preheat oven to 400 F.
2. Make deep, wide horizontal cuts across each chicken breast.
3. Rub chicken with olive oil and season with salt and pepper.
4. Thinly slice tomatoes and mozzarella, then stuff into cuts in each chicken breast, then add basil in each cut.
5. Bake in the oven for 25 minutes or until the chicken is fully cooked.
6. Meanwhile, bring balsamic vinegar and brown sugar to a boil in a small pot on the stove.
7. Cook for 10-12 minutes on medium heat until mixture has thickened. Set aside.
8. Take chicken out of the oven, and drizzle with balsamic glaze. Garnish with extra fresh basil if desired and serve with a salad or side dish.

Nutritional content: Calories: 401kcal | Carbohydrates: 14g | Protein: 34g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 98mg | Sodium: 345mg | Potassium: 293mg | Fiber: 0.4g | Sugar: 8g | Vitamin A: 250IU | Vitamin C: 7.4mg | Calcium: 230mg | Iron: 0.9mg |

Bacon Ranch Keto Chicken Crust Pizza

Ingredients:

Crust

• 1 pound ground chicken
• ⅓ cup mozzarella shredded (40 grams)
• ⅓ cup parmesan cheese shredded (30 grams)
• 1 teaspoon Italian seasonings basil, oregano, rosemary, and thyme
• 1 large egg
• salt and ground black pepper to taste (I used ¼ salt and dash pepper)

Sauce

• ⅓ cup avocado mayonnaise
• ⅓ cup sour cream
• ¼ teaspoon dried chives
• ¼ teaspoon dried parsley
• ¼ teaspoon dried dill
• ¼ teaspoon garlic powder
• ⅛ teaspoon onion powder
• ⅛ teaspoon salt
• dash pepper

Toppings

• 1 cup mozzarella cheese shredded & divided (103 grams)
• 2 medium plum tomatoes diced (85 grams)
• 3 slices no sugar bacon cooked and chopped

Directions:

1. Preheat oven to 400°F. Line pizza pan with parchment paper.
2. Combine the crust ingredients in a large mixing bowl. Then form into a ball.
3. Place meat ball on parchment paper lined pizza pan. Cover with another sheet of parchment paper and roll out into a large circle. Remove top parchment paper. Is some of the crust on top of the paper? Then simply scrape it off with a rubber spatula. Add it back to the main crust.
4. Bake meat crust in 400°F oven for 20-25 minutes or until top is browned.
5. While crust is baking, combine sauce ingredients in medium bowl.
6. Remove crust from oven and flip crust over on pan then remove parchment paper from top.
7. Spread about ½ cup of the sauce on top of the pizza crust, then sprinkle ½ cup of cheese over it. Sprinkle on bacon and diced tomatoes. Sprinkle the remaining ½ mozzarella cheese on top.
8. Return pizza to 400°F oven and bake for about 10 minutes. Cut into 8 slices and serve with remaining ranch sauce.

Nutritional Content: Calories: 284 | Carbohydrates: 2g | Protein: 18g | Fat: 23g | Saturated Fat: 8g | Cholesterol: 107mg | Sodium: 387mg | Potassium: 388mg | Fiber: 1g | Sugar: 1g | Vitamin A: 490IU | Vitamin C: 3.1mg | Calcium: 167mg | Iron: 0.9mg |