*Individual results may vary from person to person. We make no guarantee of specific results.
*Please be aware that all results may vary from person to person. To learn about specific clinical outcomes, please visit the New England Journal of Medicine’s website to view the newest peer reviewed journals. [Read More]
The U.S. Department of Health and Human Services has also produced a guide to bariatric surgery that can be viewed on their website. [Read More]
Ingredients
1 bunch kale
1 tbsp extra virgin olive oil
Salt
1 tsp garlic powder
Black Pepper to taste
¼ cup plain Greek yogurt
1 tbsp sriracha
Recipe
Preheat oven to 350°. Rinse kale and remove stems. Towel dry kale. Any dampness will result in soggy chips—so extra dry! Rip kale into chip sized pieces and place in large bowl. Massage 1 tbsp of extra virgin olive oil into kale. Cover baking sheet with aluminum foil and place the kale in a single layer. Season with salt, pepper, garlic powder—or your favorite spices! Bake for 10-15 minutes, or until kale is crispy and slightly browned on edges. Make a simple dip with plain greek yogurt and Sriracha. Enjoy!
Megan Says
“Kale chips are a great alternative to potato chips: lighter, healthier and just as tasty! Use your favorite seasoning to customize your chips. Did you know kale is over 2,000 years old and is the same species that yields broccoli, cauliflower, and brussel sprouts? Its persistence in cold weather and unmatched nutrition content make kale a crop for the history books.”
Ingredients
Spaghetti Squash
½ Cup Canned White Beans, Rinsed
¼ Shredded Parmesan
2 tbsp Pesto
Salt
Pepper
Recipe
Preheat oven to 375°. Cut spaghetti squash in half and remove seeds with spoon. Fill glass baking pan with ½ inch of water. Place cut side of spaghetti squash face down in water. Roast for 30 minutes in oven (or cook in microwave for about 15 minutes!). Shred squash with fork. Add ½ cup of rinsed canned white beans. Add 2 tbsp prepared pesto. Add ¼ cup shredded parmesan cheese and mix all ingredients together and enjoy!
Megan Says
“Spaghetti squash is a great substitute for traditional pasta. If you aren’t ready to make the switch just yet, try adding spaghetti squash to your pasta dish to bulk up the volume of your meal without adding many extra calories. You can slowly decrease the amount of pasta and increase the amount of squash.”
Ingredients
spaghetti squash
¼ cup diced onion
1 garlic clove, diced
1 cups lean ground turkey
Salt
Pepper
½ cup Marinara
Recipe
Preheat oven to 375°. Cut spaghetti squash in half. Remove seeds with spoon. Fill glass pan with ½ inch of water. Place cut side of spaghetti squash face down in water. Roast for 30 minutes in oven (or microwave for roughly 15 minutes!). Heat 1 tbsp of extra virgin olive oil in medium saucepan. Add 1 clove of diced garlic and ¼ cup diced onion. Add 2 cups of lean ground turkey. Saute mixture until browned then season with salt and pepper. Add ½ cup of marinara sauce and cook until fully hot. Shred cooked spaghetti squash with fork and mix with sauce. Top with shredded parmesan and enjoy!
Megan Says
“Spaghetti squash is a great substitute for traditional pasta. If you aren’t ready to make the switch just yet, try adding spaghetti squash to your pasta dish to bulk up the volume of your meal without adding too many extra calories. Then, you can slowly decreasing the amount of pasta and increase the amount of squash.”
Ingredients
½ cup Frozen Raspberries
½ cup Plain Greek Yogurt
2 heaping tbsp Peanut Butter Powder
½ cup Unsweetened Almond Milk
Recipe
Add ½ cup frozen raspberries, ½ cup Plain Greek Yogurt, 2 heaping tbsp of peanut butter powder (available at most grocery stores!), and ½ cup unsweetened almond milk to blender. Blend until smooth. No need for ice thanks to the frozen berries! Enjoy this sweet, delicious treat.
Megan Says
“Peanut butter is a healthy and delicious addition to many of the foods we love, but it’s not a free food. Since it’s rich in calories and (healthy) fat, using powdered peanut butter is a great way to get all the flavors of peanut butter without the calories and fat!”
Ingredients
1 butternut squash
Water
3 garlic cloves
1 large onion
2 tbsp olive oil
28 oz crushed tomatoes
½ cup wine of your choice
1 ½ cup cooked green or brown lentils
¾ cup Ricotta
¾ cup part-skim mozzarella
¾ cup parmigiano reggiano
Basil
Recipe
Preheat oven to 375°. Peel 1 medium sized butternut squash. Cut into thin slices. Boil slices for about 6-8 minutes in water to soften.
Marinara sauce: Add olive oil to large pot over medium heat. Dice 3 garlic cloves and 1 large onion and add to pot. Saute for 10 minutes or less until fragrant and translucent. Add 28 oz crushed tomatoes. Simmer then add 1 ½ cup lentils to pot.
Time to layer your lasagna! Layer butternut squash slices, marinara sauce, ¾ cup Ricotta, ¾ cup part-skim mozzarella, and ¾ cup parmigiano reggiano. Bake for 30 minutes. Let lasagna cool for several minutes before cutting into pieces. Enjoy this recipe-hack to get the satisfaction of lasagna without all the unwanted carbs and calories!
Megan Says
“Butternut squash is a sweet and delicious addition to lasagna, and lentils (although meaty!) lighten an otherwise heavy dish.”
Ingredients
½ cup frozen blueberries
Handful fresh spinach
½ cup fat free Greek yogurt
½ cup unsweetened almond milk
Recipe
Add ½ cup frozen blueberries, handful fresh spinach, ½ cup fat free greek yogurt, and ½ cup unsweetened almond milk to blender. Blend until smooth. No need for ice thanks to the frozen berries! Enjoy this sweet, delicious treat.
Megan Says
“Almond milk is the perfect low calorie liquid to add to your smoothie – rich and creamy, with an average of only 35 calories per cup, it cannot be beat!”
Ingredients
2 cups Water
¼ cup Quinoa
1 Clove Garlic
¼ cup Extra Virgin Olive Oil
1 Lemon
bowl of Baby Spinach
1 Pear
¼ cup Dried Cranberries
handful Toasted Pistachios
handful Sliced Olives
Recipe
Boil 2 cups of water. Add ¼ cup quinoa to water and cook for 15 min. Toast pistachios in small pan over medium heat (no oil necessary—pistachios naturally have healthy oil). Slice 1 pear. Dressing: Chop 1 clove garlic. Combine ¼ cup extra virgin olive oil and diced garlic. Add the juice from one lemon to oil mixture. Assemble the salad: Mix quinoa, toasted pistachios, and dressing. Combine baby spinach, pear slices ¼ cup dried cranberries, and handful of sliced olives in large bowl. Add quinoa mixture to salad. Toss well and enjoy!
Megan Says
“This is one of my favorite ways to assemble a salad – the dressing is fresh and tangy. Adding the dressing to the quinoa incorporates the flavors amazingly well.”
Ingredients
½ cup plain Greek Yogurt
1 tbsp walnuts
¼ cup raspberries
1 tsp local raw honey
Mint
Recipe
Add plain greek yogurt to bowl then top with chopped walnuts, raspberries, local raw honey, and fresh mint. Substitute any of these ingredients with your favorite nutritious topping!
Megan Says
“Greek yogurt, rich in calcium and protein is a perfect snack or light meal. I like to add fruit to plain yogurt for natural sweetness and extra fiber!”
Raw honey is totally unheated, unpasteurized, unprocessed honey. Less is more. We want you eating as fresh as possible. Why buy local? Buying locally, helps both the environment and the bee population (let’s help the honey bees!) According to Dr Daniel J. Rosen, “Bees are the primary pollinators, without them the ecology of plant life would collapse. Did you know honey bees have two stomachs? One for digesting food and the other for storing the nectar they collect from.”
Ingredients
1 green heirloom tomatoes
½ lb fresh mozzarella
1 cup balsamic vinegar
1 large nectarine
Salt
Recipe
Boil 1 cup balsamic vinegar over high heat until reduced to a syrup-like consistency. Slice large green tomato, large nectarine, and ½ lb fresh mozzarella. Plate sliced ingredients and drizzle with deliciously sweet balsamic reduction! Season with salt if desired. Yum!
Megan Says
“If you’ve never tried reducing balsamic vinegar, do so now! It’s a great technique to totally update the flavor profile of the dish.”
