Recipes for the Bariatric Patient

Recipes for the Bariatric Patient Presented by the Culinary Nutrition Students of Johnson & Wales RECIPE BOOK

TABLE OF CONTENTS Introduction 3 Almond Protein Pancakes with Banana Cream Sauce Apple and Berry Yogurt 4 Chocolate Peanut Butter Smoothie Turkey and Egg Scramble 5 Huevos Rancheros 6 Low Fat Hummus 7 Chicken and Black Bean Soup 7 Shrimp and Avocado Ceviche 8 4 5 Mini Smoked Salmon Wrap 8 Mediterranean Tuna Sandwich Baked Chicken with Roasted Vegetables 9 10 Chicken Caprese 10 TABLE OF CONTENTS Chicken Vegetable Bake 11 Gluten Free Smoked Salmon Cakes 11 Surf and Turf Citrus Kabobs 12 Pizza Bake 13 2

All of us in the Culinary Nutrition Program at Johnson & Wales believe that everyone should have a chance at eating healthy. We present to you a cookbook that was a collaboration of some of the many great minds here in Culinary Nutrition program. INTRODUCTION Our hope is to help you with your transition into this new diet. Some of these recipes can be made and then frozen or stored in the refrigerator so you can warm them up again for another meal. This will help reduce your cooking time! We wish you luck on this new journey! 3

ALMOND PROTEIN PANCAKES WITH BANANA CREAM SAUCE ¾ cup Whole Wheat Flour 3oz vanilla soy protein powder 1Tbsp Baking Powder ¼ tsp salt 1 large egg ½ tsp almond extract 1 cup unsweetened soy milk 1 Tbsp canola oil ¼ cup sliced almonds Cooking Spray for pan For the Banana Sauce: 1 medium banana 6oz nonfat vanilla Greek yogurt 1. In a bowl, mix the whole wheat flour, protein powder, baking powder, salt, egg, and almond extract. 2. Stir in the soy milk and oil. Mix in the sliced almonds. 3. Place a skillet or griddle on medium heat. After spraying the pan, pour batter into circles (using about 2oz of batter). 4. Once the pancakes begin to bubble, flip them, and cook for another minute or so on the other side until golden brown. 5. To make the cream sauce, mash the banana in a small bowl, and stir in the Greek yogurt. 6. Serve three pancakes with a 1 oz of the banana cream sauce. BREAKFAST APPLE AND BERRY YOGURT 2oz non- fat Greek Yogurt 1 Scoop Vanilla Whey Protein 2 Tbsp Dry Oat Bran 1 oz Apple, Finely Chopped ½oz Blueberries, Sliced 1 Tsp Cinnamon 1 tsp Coconut Oil 1. Combine dry oats, coconut oil, and cinnamon in a bowl and mix until oats are evenly covered. 2. Mix in the whey protein with the yogurt 3. Add the chopped apples and sliced blueberries 4. Combine ingredients and serve. 4

CHOCOLATE PEANUT BUTTER SMOOTHIE 6oz Unsweetened Almond Milk 1 Tbsp Creamy Peanut Butter 1 Tbsp Chopped Fresh Baby Spinach 1 ½ Tbsp Chocolate hemp Protein Powder 1. Add Almond milk, peanut butter, spinach and hemp protein into a blender 2. Blend until smooth. Pour into a glass and serve BREAKFAST TURKEY AND EGG SCRAMBLE 1 tsp Olive Oil 2oz Raw Turkey Sausage 1 Tbsp chopped raw bell pepper 2 ea. Egg Whites ¼ tsp salt 1. Heat olive oil over medium-low heat in skillet 2. Add turkey sausage. Allow to cook for 4-8 minutes 3. Add Bell Pepper. Sautee until tender 4. Add Egg whites. Scramble until cooked. Add salt and serve. 5

HUEVOS RANCHEROS 2 Large eggs 2, 6 Corn Tortilla ½ cup Vegetarian Refried Beans 1 tsp Olive Oil 2 Tbsp Green Onions, Chopped 2 Tbsp Salsa 1. Heat oil in pan and fry eggs. 2. Heat tortilla in microwave. 3. Heat beans 4. Place beans on top of tortilla, top with refried beans, eggs, salsa and green onions. BREAKFAST 6

RECIPE LOW FAT 1 HUMMUS 4oz Canned Chickpeas ½ Tbsp Olive Oil 1/8 tsp Ground Cumin ¼ Tbsp Fresh Lemon Juice 1 ea Garlic Clove 1 oz Nonfat Greek Yogurt ½ Tbsp Soy Protein Powder 1) Drain and rinse your Chickpeas. Mince your Garlic. 2) Add all of your ingredients into either a food processor or really powerful blender. 3) Process or blend everything together for around :30 seconds or until it starts to look like hummus! 4) Salt and Pepper to taste. 5) Serve with fresh vegetables. LUNCH CHICKEN AND BLACK BEAN SOUP 1 Tbsp Onion, Chopped 1. Add chopped onions, celery, carrots, bay leaf and chicken broth to pot. Allow it to boil. 1 Tbsp Celery, Chopped ¼ Cup Carrots, Chopped 1 ½ Cup Low-Sodium Chicken Broth 1 Bay leaf (Dried or Fresh) 2oz Raw Chopped Chicken Breast ½ Cup Drained Black beans Salt and Pepper to Taste 2. Boil for 10-15 minutes depending on consistency of vegetables. 3. Add chopped chicken to pot. Continue boiling for additional 10 minutes. 4. Remove bay leaf. Reduce heat to medium-low. 5. Add black beans. 6. Let cool, taste, add small amount of salt and pepper depending on preferred taste. 7

SHRIMP AND AVOCADO CEVICHE 1 lb Raw Peeled Shrimp 1 tsp Grated lime zest ½ Cup Lemon Juice ½ Cup Lime Juice 1 Small Red Bell Pepper, Small diced 1 Jalapeno, Minced ½ Red Onion, Small Dice 1 Ripe Avocado, Diced 1 Cup Cherry Tomatoes, Small Dice 3 Tbsp Cilantro, Minced Salt, pinch 2 Tbsp Extra Virgin Olive Oil 1. Prep all ingredients 2. Mix together in a medium bowl 3. Let sit in fridge for 30 minutes 4. Enjoy with low sodium tortilla chips or on its own LUNCH MINI SMOKED SALMON WRAP 3oz Smoked Salmon 1tsp Yellow Bell Pepper, Finely Chopped 1 tsp Red Onion, Finely Chopped ½ oz Arugula 2 Tbsp Greek Yogurt ¼ tsp Dill, Fresh, Minced ¼ tsp Black Pepper Pinch of Lemon Zest 1 small Whole Grain Tortilla Wrap 1. Combine the yogurt, lemon zest, dill, and pepper in a bowl and mix. 2. Lay the tortilla flat and spread the yogurt mixture over it. 3. Evenly spread the rest of the ingredients in layers in the following order: bell pepper, onion, salmon, and arugula. 4. Roll the tortilla into a wrap. 8

MEDITERRANEAN TUNA SANDWICH 3oz Canned Tuna, Packed in Water 2 Tbsp Red Onion, Chopped 2 Tbsp Fresh Parsley, Chopped 2 Kalamata Olives, Chopped 2 tsp Olive Oil 1/8 tsp Lemon Zest 1 oz Fresh Spinach Salt and Pepper to Taste 2 Slices of Ezekiel Sprouted Bread 1. In a medium bowl combine tuna, onion, parsley and olives. 2. In a small bowl, whisk together the olive juice, zest, lemon juice, salt and pepper. Pour 2/3 of the dressing over tuna mixture and toss to combine. In a separate bowl, pour the rest of the dressing over the greens and toss to combine. 3. Place the tuna on a piece of bread and top with the spinach and second piece of bread. LUNCH 9

BAKED CHICKEN WITH ROASTED VEGETABLES 3 oz Boneless Chicken Breast 1oz Red Skinned Potatoes 1oz Zucchini, Sliced 1oz Yellow Squash, Sliced 2 Tbsp Italian Balsamic Dressing Preheat oven to 400 degrees. 1. Toss Chicken in 1 T of dressing, place on baking sheet lined with parchment paper. 2. Peel and cut potatoes into medium sized dices 3. Slice zucchini and squash. 4. Toss all vegetables in remaining dressing, place on separate baking sheet lined with parchment paper. 5. Bake chicken until opaque or until it reaches 160 degrees. 6. Bake vegetables until soft. DINNER CHICKEN CAPRESE 1 lb Boneless, Skinless Chicken Breast 1 Tbsp Olive Oil 1 tsp Dry Italian Seasoning 4 ½ in Thick Slices Ripe Tomato 4 1oz Slice Fresh Mozzarella Cheese 3 Tbsp Balsamic Vinegar Salt and Pepper to Taste 1. Heat a grill or grill pan over medium high heat. 2. Drizzle 1 tablespoon of olive oil over chicken breasts and season to taste with and pepper. 3. Sprinkle Italian seasoning over the chicken. 4. Place the chicken on the grill and cook for 3 to 5 minutes per side, or until done. Cook time will vary depending on the thickness of your chicken breasts. 5. When chicken is done, top with a slice of mozzarella cheese and cook for 1 more minute. 6. Remove from heat and place chicken breasts on a plate. 7. Top each breast with one slice of tomato, thinly sliced basil and pepper to taste. 8. Drizzle with balsamic vinegar or balsamic glaze and serve. 10

CHICKEN VEGETABLE BAKE 1 Tbsp Olive Oil 1. Preheat oven to 350 1 ea. Mushroom 1/8 ea. Bell Pepper 1/8 Cup Grape Tomato 1/8 Ea. Sweet Yellow Onion 3oz Boneless, Skinless Chicken Breast ¼ tsp Garlic Powder 2. Quarter Mushroom 3. Dice Bell Pepper to 1 inch pieces 4. Quarter Grape Tomatoes 5. Dice Onion to 1 inch pieces 6. Dice Chicken to ½ inch pieces DINNER 7. Place all ingredients in a bowl toss in olive oil, garlic powder, and salt and pepper. 8. Place on foil lined baking sheet, bake for 20 minutes GLUTEN FREE SMOKED SALMON CAKES 12oz Smoked Salmon 8Tbsp Tofutti 12Tbsp Gluten Free Bread Crumbs 1 Tbsp Lemon Zest 1 ea. Large Egg 1. Reserve 8 tablespoons of the breadcrumbs. Combine all remaining ingredients together in a medium sized metal bowl. Mash all ingredients together with a fork until completely incorporated. 2. Put on a pair of food service gloves. Shape four equal sized balls with the salmon mixture. Slightly flatten them and then coat them equally in the breadcrumbs. Place cakes into the refrigerator for a half hour before cooking. 3. Once cakes are thoroughly chilled, heat up a medium non-stick skillet or a cast iron pan over medium heat. Spray the pan with cooking spray across the whole surface. Once the pan is hot, place the cakes in the pan. You should heat them sizzle a bit when placed in the pan. Cook until the undersides of the cakes are golden brown, then turn over. This will probably take about 2-3 minutes. Cook on the other side until the same color is achieved. Remove from pan and enjoy. 11

SURF AND TURF CITRUS KABOBS ¼ Cup Orange Juice ¼ Cup Lemon Juice ¼ Cup Canola Oil ¼ Cup Reduced Sodium Soy Sauce 2 Garlic cloves, minced 2 Tbsp Fresh Basil, minced 1 Tbsp Italian Seasoning 1/2 lb Beef Top Serlion Steak, Cut into 1-1/4 in pieces ½ lb Shrimp, Tails Removed 12 Cherry Tomatoes 12 large Fresh Mushrooms ½ Pineapple, Cubed 2 Small Zucchini Squash, 1-in Slices 1 Medium Onion, Cut into Wedges 1 Green Bell Pepper, Cut 1- ½ in 1. Combine orange juice, lemon juice, canola oil, soy sauce, garlic, basil and seasonings in a large bowl, whisking to combine; set aside. 2. Thread shrimp, meat, pineapple, and vegetables alternately on metal or soaked wooden skewers. Place in a large glass dish. 3. Pour marinade over kabobs; cover and refrigerate for up to 8 hours or overnight, turning several times. 4. Discard cloves. Prepare grill by preheating to medium-high heat. Place kabobs on prepared grill and cook until the meat & shrimp reaches desired doneness and vegetables are tender. 5. Enjoy! 12

PIZZA BAKE 8oz Whole Wheat Rotini 8oz Lean Ground Beef 24oz Light Spaghetti Sauce 8oz Button Mushrooms, Thinly Sliced 1 Green Bell Pepper, small dice 4 Cloves of Garlic ½ tsp Dried Basil ½ tsp Red Pepper Flakes 1 ½ Cup Shredded Reduced Fat Mozzerela 1 oz Turkey Pepperoni Salt and Pepper to Taste 1. Place a large pot of water over high heat and bring to a boil. Add 1 teaspoon of salt to the water followed by the rotini and cook until still slightly crunchy in the middle. Drain and set aside. 2. Preheat the oven to 350ºF. 3. Combine the ground beef and spaghetti sauce in a large skillet, then place over high heat. 4. Simmer the ground beef in the sauce until cooked through, about 7 minutes, breaking it up as you go. 5. Add the mushrooms, bell peppers, garlic, basil, and chili flakes (if using), and cook for 10 minutes more over a medium-low heat. 6. Spread the pasta mixture into a 9x13-inch casserole dish while still hot and top with the mozzarella and pepperoni. 7. Bake in the oven until the cheese is melted, about 8 minutes. Allow to cool for 5 minutes, then serve. 13

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Almond Pancakes and Banana Sauce Nutrition Labels

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