Easy Homemade Turkey Breakfast Sausage


  • 1 pound ground turkey
  • 2 teaspoons fresh sage, chopped
  • 1 teaspoon fresh rosemary, chopped
  • 1 teaspoon fresh thyme, chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon cinnamon
  • 1 teaspoon sea salt
  • Cooking spray (my favorite is Smart Balance® Non-Stick Cooking Spray)


Prep: 1. Chop herbs. Make: 1. Place turkey, herbs, and salt in a bowl a mix together using your hands to combine. 2. Refrigerate for at least 1 hour or overnight. 3. Form mixture into four patties no more than 1/2″ thick. 3. Use cooking spray to coat skillet and cook sausages in batches about 5 minutes per side or until no longer pink in the middle [center must reach 165°F]. 4. You can also bake in a 400°F oven on parchment-lined baking sheet for 25 minutes.

Nutrition Information Per Serving based on 4 servings

Calories 172; Protein 22.44 g; Fat 8.75 g; Carbs 1.07 g; Fiber 0.54 g; Sugar 0.03 g
Source: Gatheredtable.com

Baked Apple Chips


  • 4 large Granny Smith apples


1. Preheat the oven to 250°F. Line two rimmed baking sheets with aluminum foil and spray lightly with oil (or line them with a Silpat mat, no oil required). 2. Leaving the skin on, slice the apples crosswise into thin layers, about ¼-inch thick. Remove the seeds. 3. Divide the slices evenly between the baking sheets and bake for 60 minutes. Flip the apples, then bake for 30 minutes more, or until the slices are light brown and crispy. Thicker slices will be a little more chewy. For extra-crispy chips, leave the apples in the oven 15 minutes more. Timing will depend on the moisture content in your apples. 4. Let the chips cool completely, then store in your pantry in an airtight container for up to 1 week.


These crunchy baked apple chips make a great lunchbox snack, especially when combine with some nut butter. They take a while to bake, but they are worth it. Keep a big batch of these chips in a glass jar in your pantry to make it easy for you and your kids to grab when hunger strikes!

Nutrition Information

Per Serving based on 4 servings
Calories 82
Protein 0.62 g
Fat 0.27 g
Total Carbs 19.29 g
Fiber 3.97 g
Sugar 13.59 g
Recipe from The 52 New Foods Challenge

Cauliflower “Rice” Salad



      • 12 ounces cauliflower “rice” – see step 1 below
      • 1 cup cucumber, diced
      • 1 cup grape tomatoes, cut in half
      • 2 green onions, sliced
      • 3 tablespoons sliced Kalamata olives


      • 1/4 cup red wine vinegar
      • 2 tablespoons olive oil
      • 1/2 cup tablespoon Dijon mustard


1. Cauliflower “rice” can be purchased frozen at some stores, or you can make your own by following this instruction: place cauliflower florets in a food processor and process until it they reach a rice-like consistency (be careful not to over-process).

2. In a salad bowl, combine all salad ingredients.

3. In a small bowl, whisk together dressing ingredients.

4. Pour dressing over salad and serve with reduced-fat feta cheese if desired.

Nutrition per Serving (1/2 cup): Calories 127; Total fat 6 g; Saturated fat 0 g; Cholesterol 0 mg; Sodium 635 mg; Potassium 182 mg; Total Carbohydrate 7 g; Dietary fiber 2 g; Sugars 3 g; Protein 2 g. 

Carrot Soup


2 cups of finely chopped leeks (whites only)
1 cup coarsely chopped white onions
1 T butter or tub margarine
41/2 14.5-oz cans low-sodium chicken broth
1 lb carrots, peeled and sliced
1/4 tsp white pepper


1. In a large pot, cook leeks and onions with butter or margarine.

2. Add chicken broth and carrots and bring to a boil, then reduce heat and simmer for 45 minutes until the carrots are tender.

3. Cool soup and purée in a blender or food processor.

4. Return the purée to the pot and add white pepper.

5. Bring to a simmer and serve.


Makes 8 servings

Nutrient Analysis per serving (1 cup) 

Calories: 60;Total fat: 1.5 g;Sat fat: <1 g;Trans fat: 0 g;Cholesterol: 0 to 4 mg;Sodium: 66 mg;Total carbohydrate:11 g; Dietary fiber: 2 g;Sugars: 11 g;Protein: 1 g;Beta-carotene (Vitamin A): 99 mg


Source: todaysdietitian.com

Cocoa Roasted Almonds


  • 2 cups (280g)raw unsalted almonds
  • 1 Tbsp (5g) unsweetened cocoa powder
  • ½ tsp (2g) Truvia


  1. Preheat the oven to 350°F.
  2. Place the almonds in a single layer on a rimmed baking tray, and bake at 350°F for 5 minutes. Remove the tray from the oven, shake it back and forth to move around the almonds, and continue to bake for another 5-7 minutes, or until the almonds are lightly fragrant and toasty.
  3. Cool the almonds on the tray for 1-2 minutes, then carefully pour into a medium bowl. Add in the cocoa powder and Truvia, and stir to coat all of the almonds. Pour them back onto the baking tray into a single layer to cool.


Yields: 16 snack-size servings (2 tablespoons per serving)

Calories 103; Total Fat 8.8 g; Saturated Fat 0.7 g; Unsaturated Fat 7.6 g; Cholesterol 0.0 mg; Sodium 0.1 mg; Carbohydrate 4.0 g; Dietary Fiber 2.3 g; Sugars 0.7 g; Protein 3.8 g

Notes: Substitute your favorite sweetener in place of the Truvia. If you prefer a sweetener that actually “dissolves” into the cocoa powder, use powdered sugar.

Source: amyshealthybaking.com

Crunchy Chicken with Oven-Roasted Broccoli


Crunchy Chicken
2 1/2-to-3-pound whole chicken
2 Tbsps. Dijon mustard
2 cups Cheerios, crushed
1/4 teaspoon each salt and black pepper

Oven-Roasted Broccoli
1 pound fresh broccoli crowns, rinsedand trimmed
1 1/2 tsp. minced garlic or 2 tsps.minced from jar
2 tsps. low-sodium soy sauce
1 tsp. extra-virgin olive oil
1/4 tsp. black pepper
3 Tbsps. chopped unsalted- unoiled-nuts(almonds, pecans or walnuts suggested– whatever is on sale will work)


Crunchy Chicken
1. Heat oven to 400 degrees. Rinse chicken and pat dry. Remove giblets and neck and discard. Quarter chicken and remove and discard skin.
2. In a medium bowl, toss the chicken and mustard to coat. (If you’re using chicken breasts, just rinse and pat dry.)
3. In a large bowl, mix the crushed cereal, and 1/4 teaspoon each salt and pepper.
Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.

Oven-Roasted BroccoliPresentation1
1. Heat oven to 400 degrees. (or can use same oven as chicken). Rinse broccoli, trim stalks into 1/8 inch-thick chunks and cut florets into bit sized pieces. Place in a mixing bowl and toss with soy sauce, oil, pepper, and garlic.
2. Sprinkle the chopped nuts evenly in to a 9×13-inch casserole dish. Place in the oven 3-4 minutes until lightly toasted. Remove from oven and toss into broccoli mixture.
3. Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender. Serve warm.

Makes 4 regular servings. Note: Bariatric patients might only tolerate 1/2 of a regular serving.  

Source: heart.org

One Ingredient Banana Ice-Cream

4 bananas, peeled, sliced and frozen (slice before freezing)

1⁄2 tablespoon skim milk (only if need it)

1. Peel the bananas and slice them thickly.

2. Lay them on a plate and freeze until solid, around 2 hours.

3. Put them in the blender or food processor and turn the machine on to blend them. At first they will want to spin around and stay icy, but keep at it, stopping the machine and using the wooden spoon to loosen the mixture if it stops moving. At some point, it will suddenly go creamy and custardy, like soft-serve ice cream—but if it doesn’t, add a little milk and blend until it does.

4. Serve right away or store in the freezer in a lidded container.

Recipe makes 4 bariatric servings

Nutrition Information: 1/2 cup 

Calories: 105; Total Fat: 0g; Saturated Fat: 0g; Trans Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Total Carbohydrate: 27g; Dietary Fiber: 3g; Sugars: 14g; Protein: 1g.

Tips: To vary the flavor of your ice cream, try adding any of the following:

  • 1 tablespoon peanut butter

  • 2 tablespoons cocoa powder

  • 1 teaspoon vanilla essence or extract

  • ½ teaspoon cinnamon

Adapted from: myfamily.kiwi/foods

Honey Dijon Vinaigrette with Arugula, Pear and Walnut Salad Recipe



(makes 4 tablespoons)

2 tablespoons Dijon mustard
1 tablespoon honey
1 tablespoon olive oil
1 tablespoon lemon juice


8 cups arugula
2 red pears, thinly sliced
½ cup chopped walnuts


  1. Whisk vinaigrette ingredients until smooth.orange-arulgula-salad-sdk

  2. Toss vinaigrette with salad ingredients.

Recipe makes 8 bariatric servings

Nutrition Information

1 cups salad + 1/2 Tbsp dressing

Calories: 100; Total Fat: 6.5g; Saturated Fat: 0.75g; Trans Fat: 0g; Cholesterol: 0mg; Sodium: 95mg; Total Carbohydrate: 10.5g; Dietary Fiber: 2g; Sugars: 6g; Protein: 2g.

Notice: Bariatric patients may be able to tolerate only 1/2  cup of salad. You may add some lean protein (grilled chicken, turkey or fish) to make this a nutritionally complete meal. 

Source: www.eatright.org


Cilantro-Lime Chicken with Avocado Salsa


2 tablespoons minced, fresh cilantrocilantro-lime-chicken-avocado-salsa

2 ½ tablespoons fresh lime juice

1 ½ tablespoons olive oil

4 (6-ounce) skinless, boneless chicken breast halves

¼ teaspoon salt

Cooking spray

1 cup chopped plum tomato

2 tablespoons finely chopped onion

2 teaspoons fresh lime juice

¼ teaspoon salt

1/8 teaspoon freshly ground pepper

1 avocado, peeled and finely chopped


  1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
  2. To prepare salsa, combine tomato, chopped onion, lime juice, salt and pepper in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Nutrition Information Per Serving: 289 calories, 13.2 g fat(7.5 g monounsaturated fat, 1.9 g polyunsaturated fat, 2.4 g saturated fat), 35.6 g protein, 6.6 g carbohydrates, 3.6 g fiber, 94 mg cholesterol, 383 mg sodium.

*Makes 4 Servings

*Bariatric surgery patients may not be able to consume the suggested serving size for this recipe. If you are able to consume half (a 3-oz. portion), you will be getting 145 calories, 6.6 g fat, 18 g protein, 3.3 g carbohydrates, 1.8 g fiber, 47 mg cholesterol, and 192 mg sodium.

Recipe from www.myrecipes.com and www.cookingclassy.com




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