Spaghetti Squash (Carb Side)


  • 1 medium spaghetti squash
  • 1 tablespoon minced fresh basil
  • sea salt and black pepper, to taste


1. Pierce squash (about an inch deep) all over with knife to prevent it from bursting. Microwave for 6-7 minutes. Turn squash over, and microwave until slightly soft when pressed, 8-10 minutes more. 2. When squash has finished cooking and cooled slightly, scrape out flesh with fork. Discard skin. 3. Season with basil, salt and pepper.

Nutrition Info Per Serving based on 4 servings

Calories 141; Protein 2.92 g; Fat 2.59 g; Carbs 31.35 g; Fiber 6.81 g; Sugar 12.52 g

Oven-Roasted Fries With Herbes De Provence


  • 2 tablespoons extra virgin olive oil
  • 1 pound russet potatoes
  • 1/2 teaspoon herbes de provence, crumbled
  • sea salt and freshly ground pepper, to taste


Prep: 1. Preheat oven to 400. 2. Brush baking sheet with olive oil. 3. Cut potatoes into 3 inch long and 1/3 inch thick strips. Then toss in bowl with olive oil. 4. Spread potatoes on baking sheet.
Make: 1. Bake potato strips for 35 minutes, or until golden brown, while stirring three times. 2. Sprinkle herbes de provence and 1 teaspoon sea salt on fries. 3. Season with a pinch of pepper and toss.

Nutrition Info Per Serving (based on 4 servings):

Calories 153; Protein 2.44 g; Fat 7.18 g; Carbs 20.59 g; Fiber 1.54 g; Sugar 0.71 g


Healthy Food Swaps

Did you know that sometimes your weight loss can significantly improve with just a few simple diet changes? If you’re feeling like you’re making mostly good food choices, you’re exercising regularly and you’re struggling to get the scale to move right now, consider making a few small changes to your diet and you’ll likely see the number on the scale go down.

You’ve probably seen the books that tell you healthier food swaps. Well, sometimes those don’t apply to weight loss surgery patients. For example, they may tell you to swap a piece of white bread for a slice of whole wheat bread. Sure it has more nutritional value, but you’re not supposed to be eating bread on a regular basis, so that swap is certainly not a helpful one for you! So we decided to compile a list of food swaps that would be helpful for those of you that have had weight loss surgery. Of course, it would be helpful even for those who haven’t had surgery. Here is a list of easy, delicious swaps to make your diet healthier!


Instead of… Choose This…
Ice cream ·         Blend frozen banana, ¼ cup skim milk and 1 tsp. cocoa powder in food processor.

·         Stir and freeze your fat-free Greek yogurt cups for 45 minutes before eating.

Potato Chips ·         Raw veggies (for that nice crunch!)

·         Kale Chips (Get bag of kale, de-stem and cut it into 3-inch pieces. Mix with 1 Tbsp. olive oil. Spread on baking sheet, sprinkle with seasoning of choice and bake for 1 hour at 200°F, stirring once or twice.)

·         Zucchini chips (Slice zucchini into 1/8” slices, place on baking sheet, sprinkle a little olive oil, salt and pepper on them and bake for 30 minutes at 275°F, flip them and bake for another 30 minutes until brown and crispy.)

Smoothie/Snow Cone ·         Freeze Crystal Light until it is slushy or put it in a blender with crushed ice.
Fried Chicken/Fish ·         Dip your chicken or fish in egg or a low calorie sauce, then roll in crushed crackers, corn flakes or Shake n’ Bake and bake in the oven.
Bread ·         Use lettuce leaf to wrap your deli meats, burgers and taco fillings
Hamburgers ·         Turkey burger, veggie burger, portobello mushroom burger
Pizza ·         Use zucchini slices as “crust”, then top with pizza sauce, sprinkle of reduced-fat cheese and other favorite toppings. For a guide on how to do this, visit

·         Use cauliflower pizza crust (various recipes online)

Dessert ·         Frozen Grapes

·         Parfait made with low-fat vanilla yogurt, fresh berries and crushed graham crackers

·         Chickpea Chocolate Dip:

·         Greek Yogurt Hot Chocolate Pudding:

·         Frozen Banana Pops:

Milk Chocolate ·         Dark Chocolate – choose at least 70% cocoa (a little less sugar, more antioxidants and it will take a smaller portion to satisfy the craving!)
Dairy Products ·         Low-fat or fat-free milk, yogurts and cheeses

·         Use fat-free sour cream or fat-free plain Greek yogurt(for a nice protein boost!) instead of sour cream

Sugary Breakfast Cereals ·         Steel Cut Oats or Old Fashioned Oats made with water or skim milk, sweetened with cinnamon, cocoa powder, stevia, etc.



Cauliflower Stir Fry


  • 1/2 cabbage, shredded (you can use pre-shredded bag, too)
  • 1 cup cauliflower, riced (you can use frozen, too)
  • 1 cup frozen peas
  • 1 onion, diced
  • 1 Tbsp coconut oil
  • 1/2 tsp sea salt
  • 1 tsp fresh ginger, minced
  • 1/2 lemon, juiced
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1 tsp curry


Prep: 1. Using a food processor, shred the cabbage and rice the cauliflower. 2. If using frozen riced cauliflower, defrost 1 cup. Make: 1. Heat coconut oil in large saute pan. Add onion plus 1/4 tsp salt and cook until onion softens, about 3 minutes. 2. Add shredded cabbage (you might have to do this in batches). 3. Once all the cabbage is in the saute pan, stir in ginger, spices and remaining salt.Then add peas and cauliflower and mix gently to combine. 4. Top with lemon before serving.

Nutrition Information Per Serving (based on 4 servings)

Calories 84; Protein 2.81 g; Fat 3.89 g; Carbs 10.72 g; Fiber 2.78 g; Sugar 4.02 g

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

Easy Mashed Cauliflower With Garlic


  • 1 large head of cauliflower, cut into florets
  • 1/4 cup unsweetened almond milk, plain [or other milk]
  • 1 bulb of garlic
  • sea salt and pepper, to taste


Prep: 1. Boil water for steaming cauliflower and garlic. 2. Cut cauliflower into florets Make: 1. Once water is boiling, place steamer insert and then cauliflower florets and whole garlic head into the pot and cover. Steam for 10-12 minutes, until very soft. Drain and return cauliflower to pot. Allow garlic to cool a little, then squeeze the roasted garlic cloves out of the skin into pot with cauliflower.. 2. Add in almond milk and salt to the cauliflower and garlic. Mash until smooth.


Cook the cauliflower until it is very soft. If you like you can add 2 tablespoons of plain Greek yogurt to this to make it a little creamier.

Nutrition Information (Per Serving based on 4 servings)

Calories 52
Protein 3.16 g
Fat 0.54 g
Carbs 10.4 g
Fiber 2.57 g
Sugar 2.31 g

Easy Sesame Ginger Zucchini Noodles


  • 6 zucchini squashes, spiralized
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 teaspoons soy sauce [we love Bragg’s Liquid Aminos]
  • 2 teaspoons sesame seeds


Prep: 1. Spiralize zucchini – you can use a spiralizer or a julienne peeler. 2. Place zucchini noodles in colander, sprinkle with some salt, and let stand for about 10-15 minutes to sweat and drain. 2. Grate ginger. Make: 1. Warm sesame oil, ginger, and soy sauce in a large sauté pan until ginger starts to sizzle. 2. Add zucchini noodles and cook over medium heat for 3-5 minutes [do not over cook or noodles will break apart. 3. Season with additional soy sauce if desired.
Makes 4 servings

Nutrition Info Per Serving

Calories 79
Protein 3.06 g
Fat 5.03 g
Carbs 7.27 g
Fiber 2.35 g
Sugar 5.35 g

Avocado Chicken Salad


  • 2 cups chicken breast, chopped from store bought rotisserie chicken
  • 1 avocado, split and scooped out
  • 1/2 lemon ( zest and juice )
  • 1 cup cannellini beans
  • 1 apple, chopped
  • 1/4 cup red onion, chopped
  • 1 red pepper, chopped
  • 2 stalks celery, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon dill, chopped
  • 1/2 tablespoon dijon mustard
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 6 cups salad greens


Prep: 1. Chop chicken. 2. Split avocados and scoop out flesh. 3. Zest and juice lemon. 4. Chop apple, onion, pepper, celery, walnuts, and dill. Make: 1. In a bowl, mash avocado with lemon juice. 2. Add all other ingredients except the olive oil, mix add olive oil and salt and pepper to taste. Serve in on top of salad greens with extra lemon.
Makes 4 servings

Nutrition Information (Per Serving)

Calories 382
Protein 28.51 g
Fat 17.44 g
Carbs 30.69 g
Fiber 10.46 g
Sugar 7.68 g

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. 

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