4 Delicious Recipes for a Bariatric Thanksgiving

In this time of sharing and reflecting on the past year, you might wonder how you can get through Thanksgiving after bariatric surgery.

Luckily planning recipes can help reduce stress and make the day more enjoyable while still keeping up your weight loss goals. During all the commotion and preparation during the holidays, it’s important to:

• Have small portions
• Eat your protein first, followed by vegetables and carbs.
• Stop eating when you start to feel full or uncomfortable.

Here are some bariatric-friendly recipes to include on your dinner plate to help you avoid weight gain this Thanksgiving.

Mashed Cauliflower

Ingredients

• 1 Cauliflower head
• 1 tbsp olive oil
• Salt and pepper to taste

Directions

1. Cut the cauliflower into 6 sections and add it to a pot of salted boiling water.
2. Cook for about 10-15 minutes until it is tender
3. Drain the water, but save some water for later.
4. Mash the cauliflower and add in olive oil, salt, and pepper to taste
5. For a creamier consistency, add the saved water to the mashed cauliflower until you reach your desired texture

Nutrition Facts: (per serving)
Calories: 96
Carbohydrates: 7g
Protein: 3g
Total Fat: 8g
Sugar: 3g

Makes 2 Servings
Time frame:
Pre-op, Post-op: Phase 2

Cauliflower Stuffing

Ingredients

• 1 Cauliflower head, riced in a food processor
• 2 Carrots
• 2 Celery Stalks
• 1 tbsp olive oil
• 1 tsp minced garlic
• ½ tsp rosemary
• 1 cup chicken stock
• Salt and pepper to taste

Directions

1. Chop the carrots, celery, and shallots, and saute in a pan for about 5 minutes on med-high heat
2. Add garlic, cook for 1-2 minutes and then add in cauliflower and rosemary. Cook for another 1-2 minutes
3. Add chicken stock and cook for 15 minutes, stirring often until the liquid has evaporated
4. Sprinkle salt and pepper to taste

Nutrition Facts: (per serving)
Calories: 85
Carbohydrates: 9g
Protein: 3g
Total Fat: 5g
Sugar: 4g

Makes 4 Servings
Time frame:
Pre-op (without garlic), Post-op: Phase 3

Green Bean Casserole

Ingredients

• 1 lb fresh green beans, trimmed and cut in half
• ¼ cup chopped onion
• 1 medium onion sliced
• 1 clove garlic minced
• 1 ½ cups sliced mushrooms
• 2 tsp olive oil
• ½ tsp thyme
• 1 cup unsweetened coconut milk
• Salt and pepper to taste

Directions

1. In a heated pan, add olive oil and cook sliced onions until they are golden. Remove from pan and set aside
2. Boil green beans for 5-6 minutes, drain and set aside.
3. Add chopped onion and garlic to the pan from before, and cook for 2-3 minutes
4. Add mushrooms and cook for about 5 minutes until browned
5. Add thyme and coconut milk. Increase the heat and stir until the sauce thickens. Season with salt and pepper
6. Spread the beans in a 1 ½ – quart casserole dish. Top with sliced onions and mushrooms

Nutrition Facts: (per serving)
Calories: 94
Carbohydrates: 7g
Protein: 2g
Total Fat: 7g
Sugar: 4g

Makes 8 Servings
Time frame:
Pre-op, Post-op: Phase 4

Roasted Brussel Sprouts

Ingredients

• 1 lb or bag of brussels sprouts
• 1 tbsp olive oil
• 1 tbsp of lemon juice
• Salt and pepper to taste

Directions

1. Preheat the oven to 425°F.
2. Line a baking sheet with parchment paper
3. Clean the brussel sprouts, cut off the ends, and cut them in half
4. In a bowl, mix the brush sprouts with olive oil, lemon juice, salt, and pepper
5. Place on the baking sheet and bake for 25-30 minutes until tender

Nutrition Facts: (per serving)

Calories: 79
Carbohydrates: 10g
Protein: 4g
Total Fat: 4g
Sugar: 2g

Makes 8 Servings
Time frame:
Pre-op, Post-op: Phase 3

Sample Dinner Plan for Thanksgiving

Pre-op:

Protein: Turkey 4-7 ounces
Veggies: Have as many non-starchy vegetables as you would like
Side: Mashed Cauliflower, Cauliflower stuffing (without garlic), Green Bean Casserole (without garlic and breadcrumbs)

Post-op Phase 1:

Clear liquids: Broth

Post-op Phase 2:

Thick liquids: Thinned mashed cauliflower

Post-op Phase 3:

Protein: Soft turkey 2-3 ounces
Veggies: mashed veggies
Side: Mashed Cauliflower, Cauliflower stuffing
Veggies and sides equaling 1 ounce

Post-op Phase 4:

Protein: Soft turkey 3 ounces
Veggies: mashed veggies
Side: Mashed Cauliflower, Cauliflower stuffing, Green bean casserole
Veggies and sides equaling 2 ounces

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