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Tag Archives: bariatric nutrition

Cucumber Noodle Salad

Posted on May 06, 2020 by

You’ll want to serve this often – so easy to toss together and it looks like you fussed!

Ingredients
1 English cucumber
1 large carrot
3 Tbls lime juice
1 tsp honey
2 tsp olive oil
2 green onions, sliced
1 clove garlic, minced
¼ tsp red pepper flakes
1 handful fresh cilantro, chopped
1 Tbls peanuts, chopped small

Directions

  1. Mix lime juice, honey, olive oil, green onions, garlic, red pepper flakes & cilantro together in medium bowl.
  2. Spiralize or cut cucumber & carrots. Allow cucumber to sit on paper towel for a few minutes to absorb excess moisture.
  3. Add cucumber & carrot to dressing and toss. Top with chopped peanut & serve!

Note: I used a large spiralizer blade for the cucumbers and a small one for the carrots. Both cucumber and carrots could be cut in rounds or julienne strips.

Makes 2-3 servings

Nutrition Facts:
Calories       125
Total Fat        7g
Total Carbohydrates 16g
Dietary Fiber   3g
Protein        3g

Asparagus Stuffed Chicken with Provolone

Posted on May 01, 2020 by

Pair it with fresh veggies or a colorful salad!

Ingredients
2 skinless, boneless chicken breasts (3 oz ea)
8 spears asparagus, trimmed to 6-7”
2 slices provolone cheese
Italian seasoning
Salt & pepper to taste 

Directions

  1. Pound out chicken breasts to ¼” thickness.
  2. Sprinkle Italian seasoning on inside of each breast and place 4 spears of asparagus on top.
  3. Roll chicken breast around asparagus and place seam side down in baking dish.
  4. Sprinkle top with more Italian seasoning.
  5. Bake at 375 degrees for 25 minutes or until juices run clear.
  6. Cover each chicken breast with a slice of provolone cheese and spinkle with salt & pepper.
  7. Return to oven until cheese melts.
  8. Serve with a salad or veggies.

Makes 2 servings

Nutrition Facts:
Calories       280
Total Fat        14g
Total Carbohydrates 4g
Dietary Fiber   2g
Protein        34g

Print Recipe: Asparagus Stuffed Chicken with Provolone

Meal Planning Tips and Menu Ideas

Posted on March 24, 2020 by

Now, more than ever, it’s important to plan your meals and snacks.  If you’re working from home, the kitchen & pantry are just too close for comfort! Really, the last thing you want to get out of your time in quarantine is a larger waistline.

Take the time you’re saving by not commuting and plan your next week or 2 of meals and snacks.  It’s easier than you may think.  Use this handy template or create your own on a whiteboard – whatever works for you!  CFWLS Weekly Meal Planner

Where to start?

  1. Consider how much protein you need for your day.  What is your carbohydrate cap? These are the first 2 things you need to think about.
  2. Make a list of all of the proteins and vegetables in your freezer, refrigerator & pantry. These are things you won’t need to add to your grocery list and a good start for your menu plan.
  3. Find recipes that use the primary ingredients that you have on hand. A great place to start is our Blog page or our Pinterest page. Pick out 4 or 5 to try this week. Most of them are quick & easy and use ingredients that you have on hand or are easy to find. The nutritional information is included but you may need to adjust for serving size if you’re eating less than indicated.
  4. You will want to use the perishables first so look at the proteins & veggies you found in the frig. They will be the key additions to your meals and snacks the early part of your week. I find it easiest to start with dinner (or the main meal of the day) and work from there. Pencil in those meals and you’ve begun!
  5. Fill in the remaining main meals with recipes that contain the items that you found in your freezer and add any missing ingredients to your shopping list.
  6. Breakfasts don’t have to be complicated. Protein shakes, Greek yogurt, cottage cheese and the like can be quick and satisfying options. Stay away from any starchy items in your pantry as they tend to lead you toward a slippery slope when it comes to carbs later in the day. Pencil in your week with healthy options that you have and add any missing things to your list.
  7. I leave lunches until last because it’s a great place to use the leftovers from any previous meals. Figure out what you will have left over and slip it into your lunches for the week.  Keep in mind that the end of the week dinners may slip into next week’s plan.
  8. Snacks will be used to make up the rest of your protein target.  Keep in mind that many of these sources will also have carbohydrates so choose wisely.  Here’s our handy ‘Sack Lunch and Snack Ideas Trifold‘ handout for reference.
  9. Now, before you forget, order those missing items from your local grocery store.  Online shopping has made it easy but keep in mind that the wait time right now is longer than normal. You may need to plan on picking up your items (or having them delivered) will be 2 or 3 days out and some items may be out of stock. (plan for allowances) You can refer to our Low Carb Shopping List for more ideas to keep on hand for next week.

Additional resources:
Low Carb Substitutions for Cooking & Baking
Tips on Cooking and Low-Carb Eating
Baritastic Tips – A Great Tracking Tool!
CFWLS Monthly Menu Planner – for long range planning
Kids lunch and snack handout
Menu planner – 3 weeks – these are done for you but you can switch it up a bit!

Enjoy! This can truly be a fun and rewarding experience and is a great teaching tool for family members. Get the kids involved – they catch on quickly.

Reach out to me with any questions! Dawn@CFWLS.com

Crustless Spinach Quiche

Posted on September 13, 2019 by

A brunch favorite filled with flavor! 

Ingredients
6 eggs
10 oz pkg frozen spinach, thawed & drained
1 medium onion, diced
2 cloves garlic, minced
1 Tbls butter
½ green olives, sliced
1 tsp red pepper flakes
2 cups shredded cheddar (I use the Mexican blend)
Salt & Pepper to taste

Directions

  1. Preheat oven to 350 degrees. Spray large (9”) quiche dish with cooking spray.
  2. Saute onions & garlic in butter until softened. Stir in spinach and cook until heated through. Remove from heat.
  3. Add olives and pepper flakes.
  4. Whisk eggs and stir into spinach mixture.
  5. Stir in cheese and pour into baking dish. Sprinkle a little more cheese on top if desired.
  6. Bake for 35-40 minutes or until eggs are set and edges turn slightly brown.
  7. Remove and allow to cool before serving.

Makes 6 servings

Nutrition Facts:
Calories                       171
Total Fat                      10g
Total Carbohydrates      5g
Dietary Fiber               1.5g
Protein                         17g

Print Recipe: Spinach Crustless Quiche

Lime and Cilantro Shrimp Skillet

Posted on July 12, 2019 by

Tangy & tasty with a hint of smoke!

Ingredients|
1 Tbls olive oil
1 Tbls butter
2 limes, sliced thin
4 cloves garlic, minced or crushed
1 tsp smoked paprika
½ tsp red pepper flakes (if desired)
½ cup white wine
2 lb large shrimp (peeled & deveined with tails)
1 Tbls Fresh ground pepper
½ Tbls Sea salt
½ cup fresh cilantro, chopped

Package of riced cauliflower – cooked

Directions

  1. Heat oil over medium to high heat and allow to coat the bottom of the cast iron skillet.
  2. Add butter and heat until it bubbles.
  3. Add lime slices and garlic. Cook for 30-45 seconds.
  4. Add paprika, salt, peppers & wine and allow to simmer for 2-3 minutes to reduce by half.
  5. Add the shrimp and stir often allowing it to cook until pink. Remove from skillet and plate.
  6. Serve with riced cauliflower and sprinkle with more cilantro if desired.

Makes 4 servings

Nutrition Facts: (not including cauliflower)
Calories                       255
Total Fat                            8g
Total Carbohydrates    2.5g
Dietary Fiber                0g
Protein                                        34g

Print Recipe: Lime and Cilantro Shrimp Skillet

Strawberry No-Bake Cheesecake – Low Carb Too!

Posted on July 03, 2019 by

Cool & creamy dessert for those special occasions – like tonight!

Ingredients:

nonstick cooking spray
¾ cup almond meal or almond flour
2 tablespoons butter, melted
3 cups strawberries, sliced
2 envelopes protein strawberry-banana gelatin
3 envelopes unflavored gelatin
2 cups cold water, divided
32 oz cream cheese, softened
1 ¼ cups sugar substitute, divided
1 teaspoon lemon juice
½ cup almond milk (soy or coconut work well too)
⅔ cup hot water
1 cup diet sprite or any sparkling water

Directions:

  1. Spray the sides of an 8” or 9” springform pan and line bottom with parchment paper.
  2. Combine almond meal, ¼ cup of sugar substitute and melted butter until crumbly.
  3. Transfer the crumb mixture to the springform pan. Use a spatula or back of spoon to press down to form a base. Chill for 10 minutes.
  4. In a small bowl, combine 1 cup cold water, 1 envelope of protein gelatin and 2 envelopes of unflavored gelatin. Let bloom for 3 minutes, until the water is mostly absorbed. Microwave for 20–30 seconds, or until the gelatin is melted.
  5. In a large bowl, beat the cream cheese, 1 cup sugar substitute and lemon juice together with an electric hand mixer until combined.
  6. Add the milk and melted gelatin and beat for another 1-2 minutes, until fluffy & well combined.
  7. Spread cheesecake mixture over the chilled crust. Chill for 10 minutes.
  8. In a small bowl, combine the remaining 1 cup cold water with the remaining 2 envelopes (1 plain & 1 flavored) of gelatin. Let the gelatin bloom for 3 minutes. Microwave 20–30 seconds, until the gelatin is melted.
  9. Add 1 cup sparkling water or diet soda slowly and stir to combine. Let sit for 5 minutes to cool slightly. Skim off foam and set aside.
  10. Arrange the sliced strawberries over the cheesecake layer in a circular pattern with the flat sides facing out. Begin with the larger slices near the outside and continue toward center until filled.
  11. Spoon half of the gelatin over the strawberries. Refrigerate for 30 minutes. Pour the remaining gelatin over the berries. Refrigerate for several hours.
  12. Release the springform and remove the parchment – then slice & serve.

Serves 16

Nutritional Info:
Calories:               195
Fat:                          14g
Carbohydrates:     5g
Fiber:                        1g
Protein:                    8g

Print Recipe: Strawberry No-Bake Cheesecake

Golden Mahi Mahi with Citrus Slaw

Posted on June 28, 2019 by

A delicious blen of sweet & savory that’s bound to become a favorite!

Ingredients
Fish:
1 lb mahi mahi filets
1 ½ tsp paprika
1 tsp brown sugar
1 tsp garlic powder
1 tsp onion powder
1 tsp ground cumin
½ tsp chili powder
¼ tsp oregano
Salt & pepper to taste
1 Tbls olive oil

Slaw:
1 6 oz. package cole slaw mix with carrots
¼ red pepper, sliced thin
½ cup green onions, sliced
2 Tbls lime juice + zest
1 Tbls honey
1 clove garlic, minced
2 Tbls olive oil
¼ cup fresh cilantro, chopped

Directions

  1. Combine spices & sugar in shallow dish and mix thoroughly.
  2. Coat both sides of mahi filets.
  3. Heat olive oil in cast iron skillet to medium-high heat.
  4. Add fish and allow to cook until golden on one side, then turn gently.
  5. Fish is done when it flakes easily. Remove from heat and plate.
  6. Combine slaw mix, pepper & onion together.
  7. Combine remaining ingredients in a small bowl and whisk to mix.
  8. Pour over slaw mix and toss. Serve next to fish.

Makes 4 servings

Nutrition Facts:
Calories                       285
Total Fat                      12g
Total Carbohydrates    16g
Dietary Fiber                3g
Protein                        36g

Print Recipe:  Golden Mahi Mahi with Citrus Slaw

fun with eggs

Fun With Eggs!

Posted on April 05, 2019 by

It’s no secret that eggs pack a great little protein punch and are extremely versatile in your diet. They average about 70-80 calories and contain 6-7 grams of protein. They are rich in choline, which helps promote normal cell activity and aids in the transportation of vitamins and minerals through your system. Eggs contain all 9 of the amino acids that are essential to your diet. What don’t they do?  They don’t add to your carb count!

This time of year, you’ll see eggs everywhere – have you colored a batch yet?  (You don’t need a child’s help but it could make it more fun). Pick up a dozen – or two – and make your own this weekend!  We made a batch last weekend with this no-mess trick that’s great for little fingers.

You’ll need a bag of rice and some basic liquid food coloring along with a number of small plastic containers with tight-fitting lids.  I picked up the rice & containers at the local dollar store.

Start with this great tip on cooking the perfect hard-boiled eggs.  Allow them to cool and dry completely.

Put about 3/4 – 1 cup of rice to each container and add 8-10 drops of coloring to each cup.

 

 

 

 

 

 

Shake the container to distribute the coloring to the rice.  Open the container and add a hard boiled egg, reseal and hand to a small child to shake!

 

 

 

 

Remove the colored eggs from the cups and lay on a paper towel to dry completely. You can make them multi-colored by tossing them into a second color.  If the rice seems to be drying out, add a few more drops of coloring and shake before adding a new egg.

 

 

 

 

 

 

Enjoy these colorful treats & Happy Easter everyone!

 

Low Carb Taco Bowl

Posted on March 21, 2019 by

You won’t miss the shell!

Ingredients
1 lb ground beef or turkey – your choice!
1 packet of taco seasoning
1 can Rotel tomatoes ( I like the cilantro one)
1 pkg cole slaw mix
1 4 oz. can sliced black olives
1 4 oz. can diced jalapenos – optional
1 avocado
3 green onions – sliced
Shredded cheese & sour cream for topping 

Directions

  1. Brown ground meat and stir in seasoning packet.
  2. Add tomatoes, olives & jalapenos.
  3. Stir in cole slaw mix and onions (save a bit for garnish).
  4. Serve with diced avocado, shredded cheese & sour cream. Sprinkle with remaining green onion.

Makes 6 servings

 

Nutrition Facts: (does not include sour cream & cheese – add accordingly)
Calories    256
Total Fat     17g
Total Carbohydrates   10g
Dietary Fiber    4g
Protein   18g

Note: You can control the heat on this one! Using salsa in place of the can of Rotel won’t change the nutritional data too much.

Print Recipe: Low Carb Taco Bowl