Is it really November already? Thanksgiving is just around the corner, and we hope that everyone enjoys their time with their families and the comfort of holiday recipes. To help keep you on track with your Bariatric diet, we’ve gathered a few bariatric friendly recipes for you to try this Thanksgiving.
Always remember . . .
- Eat your protein foods first.
- Avoid drinking with your meals.
- Moderation is KEY! Eat from a small plate.
- Take your time to finish your meal and enjoy your food.
By Michelle Adams MS, RD, LD
Bariatric Friendly Recipe #1 – Roasted Turkey Breast
- 1 whole bone-in turkey breast (6 lbs)
- 1 tbsp minced fresh thyme leaves
- Grated zest of 1 lemon
- 1 small onion, cut into eighths
- 2-4 sprigs of fresh thyme
- Preheat oven to 325F.
- Combine 1 tbsp salt, minced thyme and lemon zest (save rest of lemon). Wash the turkey breast inside and out and drain it well, patting with paper towels to dry.
- Sprinkle the salt mixture all over the skin of the turkey. Place in a roasting pan with rack. Cut lemon into 4 wedges and tuck inside turkey breast along with onion and thyme sprigs.
- Bake for 2 to 2 1/2 hours (leave plenty of time in case it needs longer). Check with a thermometer that the internal temperature reads 165F.
- Slice turkey breast and set in a dish covered with foil. It can sit here for an hour and then be reheated as needed by placing back in the oven.
***Remember to remove the skin before enjoying!
Bariatric Friendly Recipe #2 – Green Bean Casserole
- 2 tsp olive oil
- 1 medium onion, thinly sliced
- 1/4 cup finely chopped onion
- 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces
- 1 clove garlic, finely chopped
- 1 1/2 cups sliced cremini mushrooms
- 1 tsp cornstarch
- ¼ cup water
- 1/2 tsp dried thyme
- 1 1/2 cups nonfat milk
- 1/3 cup fresh whole-grain bread crumbs
- Heat oil on low heat in large skillet.
- Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden.
- Remove onions from skillet and transfer to a plate.
- Meanwhile, steam or boil green beans for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.
- Add finely chopped onion, garlic to skillet, cook for 2-3 minutes.
- Add mushrooms and cook for 5 minutes, until they release their juices.
- Combine cornstarch and water in a separate bowl, stir until cornstarch is dissolved, then stir into vegetables. Sprinkle thyme over vegetables.
- Gradually stir in nonfat milk.
- Increase heat to medium and stir constantly until sauce thickens.
- Season with a tsp of salt if desired and some freshly ground black pepper.
- Spread green beans in a 1 ½-2 quart casserole dish.
- Pour mushroom sauce over green beans. Top with onions and breadcrumbs.
Bariatric Friendly Recipe #3 – Pumpkin Mousse
- One pkg. instant sugar free vanilla pudding in the six serving size
- Three cups skim milk
- ½ cup solid packed canned pumpkin
- One tsp. pumpkin pie spice
- ½ cup Cool Whip Lite
- One cup plain yogurt
- One tsp. vanilla extract
- In a large bowl, add pudding mix and skim milk, beating for approximately two minutes before folding in the rest of the ingredients above.
- Spoon into cups or stemmed glasses and garnish with a sprinkle of cinnamon and a dollop of Cool Whip Lite.
***Each cup holds only 106 calories, one gram of fat and seven grams of protein. Makes six servings.
Bariatric Friendly Recipe #4 – Pumpkin Pie Ramekins
- 1 15 oz can of pumpkin
- 1 12 oz can of evaporated fat-free milk
- 1/2 cup egg whites or egg substitute
- 3/4 cup Splenda (granulated)
- 2 tsp pumpkin pie spice
- 1 tsp cinnamon
- 1/2 tsp ginger
- 1/4 tsp nutmeg
- 1/4 tsp allspice
- Preheat oven to 425 degrees.
- Blend Splenda and spices in a bowl.
- Add egg whites and mix.
- Add pumpkin and evaporated milk and mix well.
- Spoon mixture into 8 ramekins.
- Place in pan with water halfway up sides of ramekins.
- Bake 10 minutes.
- Reduce temperature to 350 degrees and bake 30 minutes longer.
- Cool and remove ramekins from pan.
***Chill before serving. It tastes much better cold.