Mango Cilantro Green Smoothie


  • ½ banana
  • 3 inch piece of cucumber
  • 1 cup fresh spinach leaves
  • 1 cup frozen mango
  • ¼ cup plain Greek yogurt
  • ½ cup almond milk
  • 2 tablespoons cilantro leaves (1 big pinch!)
  • 1/2 lime, juices


Prep: 1. Chop and measure all ingredients Make: 1. Add all of your ingredients to a blender and puree until smooth. Makes 1 entree sized smoothie or 2 snack sized ones.

Nutrition Information Per Serving (based on 1 serving):

Calories 165; Protein 9.74 g; Fat 1.9 g; Carbs 30.11 g; Fiber 3.74 g; Sugar 18.98 g.

Omelet with Summer Vegetables

  • Cooking spray
  • 2/3 cup frozen whole-kernel corn, thawed
  • 1/2 cup chopped zucchini
  • 3 tablespoons chopped green onions
  • 1/4 teaspoon salt, divided
  • 2 tablespoons water
  • 1/4 teaspoon black pepper
  • 3 large egg whites
  • 1 large egg
  • 2 tablespoons shredded smoked Gouda cheese


  1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
  2. Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

Recipe makes 2 bariatric surgery-friendly servings.

Nutrition Information Per Serving: 140 Calories, 5.1 g Fat, 2.2 g Saturated Fat, 1.7 g Monounsaturated Fat, 0.7 g Polyunsaturated Fat, 165 mg Cholesterol, 474 mg Sodium, 12.6 g Carbohydrate, 2.1 g Fiber, 12.4 g Protein.

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Baked Stuffed Peppers

Baked Stuffed Peppers (1) eidtedIngredients:

  • 4 medium to large green peppers
  • ½ cup of light/low fat shredded cheese of your choice
  • 1 small tomato
  • ¼ of a small onion (diced)
  • 1 tbsp. of minced garlic (from the jar or fresh, not dried)
  • 1 lb. of lean ground turkey


In a skillet, brown the ground turkey and the garlic together. Once, browned all the way through, place the meat and garlic mixture in a separate bowl. Using the same skillet, brown your diced onions. Add the browned onions and tomatoes, as well as the majority of the cheese to the meat and garlic mixture and stir well. Core your 4 green peppers and spoon the mixture into the peppers evenly. Top each pepper with the remaining amount of cheese and bake in a glass dish for 15 minutes at 350 degrees. Your peppers will still be mostly crunchy at this cook time/temp. For softer peppers, cook longer.

Recipe makes 4 servings.

Nutrition Information Per Serving: 243 Calories, 12 g Fat,  200 mg Sodium, 9 g Carbohydrate, 4 g Sugar, 26 g Protein.

Tex-Mex Summer Squash Casserole

Tex Mex Summer Squash Casserole from EatingWellIngredients:

  • 2 1/4 pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups)
  • 2/3 cup finely chopped yellow onion
  • 1 4-ounce can chopped green chiles
  • 1 4-1/2-ounce can chopped jalapenos, (about 1/2 cup), drained
  • 1/2 teaspoon salt, or to taste
  • 2 1/4 cups grated extra-sharp Cheddar cheese, (about 7 ounces), divided
  • 1/4 cup all-purpose flour
  • 3/4 cup mild salsa
  • 4 scallions, thinly sliced, for garnish
  • 1/4 cup finely chopped red onion, for garnish


  1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil.
  3. Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.

Recipe makes 12 servings.

Nutrition Information Per Serving: 101 calories, 5 g fat, 3 g saturated fat, 0 g monounsaturated fat, 15 mg cholesterol, 217 mg sodium, 9 g carbohydrates, 3 g fiber, 5 g protein.

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Healthy Summer BBQs

Grilling FoodsSummer is in full swing and backyard barbecues are a popular activity this time of year. Unfortunately, these gatherings are often full of high-fat, high-sugar and high-calorie options, like hamburgers, hot dogs, potato chips, alcohol and desserts. Consuming these types of foods and beverages can really put a halt on your weight loss progress. Fortunately, there are plenty of ways to make healthier barbeques that you can fully participate in and enjoy with the rest of your family and friends without falling off the wagon, so to speak.

Greasy hamburgers, brats or hot dogs are not only high in fat and calories, but they also may not agree with your stomach after having bariatric surgery.  Instead, try grilling a leaner protein source, such as fish or chicken. Salmon, tuna, and grouper are all great grilling options and provide you with heart healthy omega-3 fatty acids. Veggie burgers, turkey burgers or Portobello mushroom burgers are also wonderful options. To make these high protein items extra delicious and ensure that they are nice and tender when they come off the grill, try marinating them ahead of time.

For sides, a fruit or vegetable kabob on the grill is a delicious and nutritious option. Try onions, peppers, tomatoes, and mushrooms for a vegetable kabob. Peaches, nectarines, pineapples, strawberries and melons are all great options for a fruit kabob. You can experiment with any fruits or vegetables that you enjoy eating. You may even make the kabobs your entire meal if you put some lean protein on the skewer along with your fruits and vegetables.

If you prefer to not grill your fruits, pick several of your favorite fruits, chop them up and mix them together in a simple fruit salad – no dressing or sweeteners needed. In moderation, tortilla chips with fresh guacamole and salsa can be a good option. For a different flavor, try a homemade fruit salsa or raw vegetables with hummus. If you’re having a salad, aim to use low-fat or fat-free dressings and use them sparingly. Leave off the croutons, bacon bits, cheese and other high calorie toppings. Prepare beans without bacon or brown sugar and instead season them with tomatoes, jalapenos and other spices.

For a sweet treat, wash some berries and top them with a light whipped cream or make a sugar-free low-fat ice cream. Other options are fat-free, no-sugar-added frozen yogurt, a sugar-free Popsicle or sugar-free snow cone.

Go light on drinks by offering ice water with lemon, orange, mint or cucumber slices in it. This makes the water even more refreshing on a hot summer day. Make fresh squeezed lemonade, sweetened with Splenda (or other artificial sweetener) or some refreshing unsweetened iced tea. Avoid alcoholic beverages as these contain empty calories that can quickly ruin your weight loss efforts. Alcohol can sometimes wreak the most havoc on weight loss efforts at these barbeques, so your best bet is to “just say no.”

Barbeques can be a fun gathering of friends and family, but don’t forget about the dietary “rules” that go along with bariatric surgery. Get your lean protein in first, be mindful of your portions, chew your foods thoroughly, stop drinking 30 minutes before your meal and don’t drink until at least 30 minutes after your meal. Follow these rules during your BBQ and you’ll have a healthy meal while enjoying your company and the warm weather!

Grilled Broccoli Rabe

Ingredients:Grilled Broccoli Rabe from eatingwell

  • 1 bunch broccoli rabe (about 1 pound), trimmed
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons red-wine vinegar
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chopped fresh rosemary
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper


  1. Preheat grill to medium-high.
  2. Cook broccoli rabe in a large pot of boiling water until bright green and barely tender, 1 to 2 minutes. Drain in a colander and rinse with cold water; drain well.
  3. Combine oil, vinegar, garlic powder, rosemary, salt and pepper in a large bowl.
  4. Grill the broccoli rabe, turning once, until tender and the leaves are just beginning to char, 1 to 2 minutes per side. Toss the broccoli rabe with the reserved dressing.

Recipe makes 8 weight loss surgery-friendly servings.

Nutrition Information Per Serving: 45 Calories, 4 g Total Fat (0.5 g Saturated Fat, 2.5 g Monounsaturated Fat), 0 mg Cholesterol, 92 mg Sodium, 2 g Total Carbohydrate, 1.5 g Fiber, 0 g Sugar, 2 g Protein.

Recipe from

Cauliflower Pizza Crust

Cauliflower Pizza Crust recipe from allrecipesIngredients:

  • 1/2 head cauliflower, coarsely chopped
  • 1/2 cup shredded Italian cheese blend
  • 1/4 cup chopped fresh parsley
  • 1 egg
  • 1 teaspoon chopped garlic
  • salt and ground black pepper to taste


  1. Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded.
  2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.
  3. Preheat an oven to 450 degrees F. Line a baking sheet with parchment paper or a silicon mat.
  4. Stir Italian cheese blend, parsley, egg, garlic, salt, and pepper into cauliflower until evenly incorporated. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust.
  5. Bake in the preheated oven until lightly browned, about 15 minutes.

Recipe makes 6 servings.

Nutrition Information Per Serving: 59 Calories, 3.5 g Fat, 38 mg Cholesterol, 109 mg Sodium, 3.3 g Carbohydrates, 1.3 g Fiber, 4.3 g Protein.

Recipe from

Tilapia Veracruz


  • 4 (4-ounce) tilapia fillets
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 cups pre-chopped onion
  • 1 tablespoon chopped fresh oregano
  • 4 garlic cloves, sliced
  • 1 yellow bell pepper, thinly sliced
  • 2 cups chopped tomato
  • 1 tablespoon capers, rinsed and drained
  • 2 ounces pimiento-stuffed green olives, halved (about 20)
  • 1 jalapeño pepper, thinly sliced


1. Sprinkle fish evenly with pepper and salt. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add fish to pan; cook 3 minutes or until browned on one side. Remove fish from pan.

2. Add onion, oregano, garlic, and bell pepper to pan; sauté 4 minutes. Stir in tomato and remaining ingredients; bring to a simmer.

3. Arrange fish on top of tomato mixture, browned sides up. Cover, reduce heat to medium, and simmer 3 minutes or until fish flakes easily with a fork.

Recipe makes 4 servings.

Nutrition Information Per Serving: 211 Calories, 7.2 g Total Fat, 1.2 g Saturated Fat, 4.1 g Monounsaturated Fat, 1.4 g Polyunsaturated Fat, 57 mg Cholesterol, 532 mg Sodium, 14 g Carbohydrates, 3 g Fiber, 25 g Protein.

Recipe from

Chicken Kabobs Mexicana

Chicken Kabobs MexicanaIngredients:

  • 2 Tablespoons olive oil
  • 1 teaspoon ground cumin
  • 2 Tablespoons chopped fresh cilantro
  • 1 lime, juiced
  • Salt and ground black pepper to taste
  • 2 skinless, boneless chicken breast halves cut into 1-inch cubes
  • 1 small zucchini, cut into 1/2-inch slices
  • 1 onion, cut into wedges and separated
  • 1 red bell pepper, cut into 1-inch pieces
  • 10 cherry tomatoes


  1.  In a shallow dish, mix together olive oil, cumin, chopped cilantro, and lime juice. Season with salt and pepper. Add chicken, and mix well. Cover, and refrigerate for at least one hour.
  2. Preheat grill for high heat.
  3. Thread chicken, zucchini, onion, red bell pepper, and tomatoes onto skewers.
  4. Brush grill with oil, and arrange skewers on hot grate. Cook for approximately 10 minutes, or until chicken is cooked through, turning to cook evenly.

Recipe makes 4 servings.

Nutrition Information Per Serving: 166 Calories, 7.9 g Fat, 34 mg Cholesterol, 49 mg Sodium, 9.4 g Carbohydrates, 2.4 g Fiber, 15.2 g Protein.

Recipe from

Chicken with Whole-Grain Mustard & Zucchini in Packets

Chicken with Whole grain mustard and zucchini packetsIngredients:

  • 4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed and tenders removed
  • 2 tablespoons whole-grain mustard
  • 2 small zucchini, thinly sliced
  • 2 sweet banana peppers, cut into 1-inch pieces
  • 2 shallots, thinly sliced
  • 1 1/2 cups halved grape or cherry tomatoes
  • 4 teaspoons extra-virgin olive oil
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  1. Preheat oven to 400°F or preheat grill.
  2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
  3. Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding and spread with mustard.
  4. Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
  5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. If baking them, place the packets on a large rimmed baking sheet. If grilling, carefully place packets directly on grill. Bake or grill until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes.

Recipe makes 4 servings.

Nutrition Information Per Serving: 243 Calories, 9 g Total Fat, 2 g Saturated Fat, 5 g Monounsaturated Fat, 78 mg Cholesterol, 522 mg Sodium, 7 g Carbohydrates, 2 g Fiber, 0 g Added Sugars, 30 g protein.

Recipe from

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