MBK Monthly: Choosing Success Thanksgiving 2020 Sample Recipes

My Bariatric Kitchen

THANKSGIVING Recipes

2020 SAMPLE RECIPES

My Bariatric Kitchen

Broccoli Cheese Quinoa Bake

16 servings INGREDIENTS 2 tsp butter 1 clove garlic, minced 1 med shallot, minced 1 cup chicken stock ½ cup uncooked quinoa 1 – 10oz bag frozen broccoli, thawed

1 cup Progresso cream of mushroom soup 4 oz 2% sharp cheddar cheese ½ tsp salt ¼ tsp pepper Cooking spray

DIRECTIONS 1. Preheat oven to 350°.

2. Coarsely chop broccoli florets and place in large bowl.

3. Heat butter in medium sized saucepan over med-high heat.

4. Add garlic and shallot. Cook, stirring frequently until softened.

5. Carefully add chicken stock and bring to a boil.

6. Add quinoa (rinse first if directed on package). Cook for time directed on package.

7. Add quinoa, mushroom soup, salt, pepper and ½ of cheese to broccoli mixture. Mix carefully to combine.

8. Transfer mixture to non-stick sprayed 9” baking dish.

9. Cover with foil and bake 30 minutes.

10. Uncover, top with remaining cheese, and return to oven.

11. Bake an additional 15-20 minutes or until heated through.

Recipe by Patricia Hill

Calories 81, Fat 7g, Carbs 4g, Fiber 1g, Protein 4g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

My Bariatric Kitchen

Caramel Pecan Pumpkin

Cheesecake Mousse 4 servings INGREDIENTS 4 oz heavy whipping cream 4 oz low fat cream cheese, softened ⅓ cup solid pack pumpkin ¼ tsp caramel extract ½ tsp pumpkin pie spice

½ tsp vanilla extract ⅛ tsp pink Himalayan sea salt 8-10 drops liquid stevia 2 Tbsp pecan chips

DIRECTIONS 1.

2.

3.

4.

Whip heavy cream with electric mixer in medium bowl until stiff peaks form.

In separate bowl, combine all remaining ingredients and stir until well blended.

Gently fold whipped cream into pumpkin mixture.

Divide mixture equally among four serving dishes and refrigerate 30 minutes or until set.

Recipe by Patricia Hill

Calories 215, Fat 19g, Carbs 6g, Fiber 1g, Protein 3g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

My Bariatric Kitchen

Cheesy Cauliflower Mash

6 servings INGREDIENTS 1 whole medium cauliflower 1 Tbsp Ghee 2 oz heavy cream ¼ tsp garlic powder

½ cup grated Parmesan cheese ½ tsp salt ¼ tsp pepper

DIRECTIONS 1. Separate cauliflower into chunks.

2. Bring large stockpot of water to boil. Add cauliflower and cook until tender.

3. Drain cauliflower well. Lay several layers of paper towel on the counter, place cauliflower on paper towel and pat firmly with another layer of paper towels to remove excess moisture.

4. Place cauliflower in food processor or blender. Add ghee, cream, garlic powder, cheese, salt, and pepper.

Puree until desired consistency. You may need to add a very small amount of extra cream – do not add too much as it will be too runny.

Recipe by Patricia Hill

Calories 127, Fat 10g, Carbs 6g, Fiber 2g, Protein 6g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

My Bariatric Kitchen

Cheesy Cauliflower Mash

16 servings INGREDIENTS 1 head cauliflower, cut in 1” pieces* 2 wedges Laughing Cow Creamy Light Swiss** 2 Tbsp butter ½ tsp chicken bouillon granules

1-2 Tbsp fat free half and half ¼ tsp garlic powder, optional 1 tsp dried parsley, optional Salt and pepper to taste

* If you purchase frozen “riced” cauliflower, be sure to thaw thoroughly after cooking.

You may need to adjust liquid +/- with this method.

** Can substitute Laughing Cow Light Garlic and Herb wedges

DIRECTIONS 1. Place 1-2” water in stock pot with steamer insert. Bring water to a boil.

2. Add cauliflower and cover. Steam for 10-12 minutes or until fork tender.

3. Carefully drain cauliflower into colander. Lay out a layer of 8-10 paper towels, very carefully, place drained cauliflower on towels. Take another layer of 8-10 paper towels and mash down on top of cauliflower to remove excess moisture.

4. Place cauliflower, cheese wedges, butter, and chicken bouillon in food processor. Blend until fairly smooth, adding half and half in very small amounts, as needed, until desired consistency is reached. (This is dependent on size of cauliflower head).

5. Salt and pepper to taste, adding garlic and parsley if desired.

Recipe by Patricia Hill

Calories 62, Fat 3g, Carbs 6g, Fiber 3g, Protein 3g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

My Bariatric Kitchen

Decadent Double Layer

Pumpkin Pie 24 servings INGREDIENTS Crust ½ cup quick cook oats ½ cup chopped pecans ¼ cup chopped almonds 1 Tbsp coconut oil 1 Tbsp pure maple syrup

First Layer 1 scoop vanilla protein powder 2 Tbsp unsweetened almond milk 6 oz fat free cream cheese, room temperature 5 drops liquid stevia 1 Tbsp pure maple syrup 2 cups Cool Whip FREE

Pumpkin Layer 2 boxes sugar-free instant vanilla pudding mixes 1 cup unsweetened almond milk ½ tsp ground ginger ¼ tsp ground cinnamon ¼ tsp ground cloves 1 – 15oz canned pumpkin puree (NOT pie filling)

*I use MuscleTech Nitro-Tech Vanilla Whey Isolate

DIRECTIONS For Crust:

1. Spray bottom of 9x9” baking dish with very light coating of cooking spray.

2. Place crust ingredients in bowl of food processor and pulse until finely crumbled.

3. Pour mixture into baking dish and spread evenly, pressing down firmly. Place in freezer to firm.

For First Layer:

1.

2.

3.

4.

5.

Place protein powder and almond milk to a large bowl and stir to dissolve.

Add cream cheese, stevia, and maple syrup.

Using an electric beater or blender, blend until smooth.

Fold in Cool Whip.

Spread mixture carefully on top of crust layer and place back in freezer to firm.

For Pumpkin Layer:

1. In large bowl, whisk pumpkin layer ingredients until well blended.

2. Carefully spread over first layer.

3. Cover and refrigerate 4 hours, or until completely set.

Recipe by Patricia Hill

Calories 81, Fat 3g, Carbs 9g, Fiber 1g, Protein 3g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

My Bariatric Kitchen

Maple Honey Roasted Carrots

5 servings INGREDIENTS 1 16oz bag frozen crinkle cut carrots, thawed 2 Tbsp olive oil 1 Tbsp Truvia Nectar 2 Tbsp sugar free maple syrup ¼ tsp onion powder

½ tsp pink Himalayan sea salt ½ tsp garlic powder ¼ tsp black pepper ¼ tsp dried thyme ¼ tsp dried oregano

DIRECTIONS 1.

2.

3.

4.

5.

Preheat oven to 450°. Line baking sheet with parchment paper and spray with non-stick cooking spray.

Whisk together olive oil, Truvia, maple syrup, and seasonings.

Place carrots in bowl, drizzle with sauce and toss to coat well.

Spread in a single layer on baking sheet.

Bake 15-20 minutes, or to desired doneness, stirring occasionally.

Recipe by Patricia Hill

Calories 85, Fat 5g, Carbs 8g, Fiber 3g, Protein 1g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

My Bariatric Kitchen

Maple Roasted Sweet Potatoes

and Carrots 16 servings INGREDIENTS 2 medium sweet potatoes, peeled & cut in ½“ cubes 1 -16 oz bag crinkle-cut frozen carrots, thawed 3 Tbsp olive oil ¼ cup pure maple syrup 3 Tbsp honey

¾ tsp garlic powder ½ tsp onion powder ½ tsp dried thyme ½ tsp dried oregano ½ tsp salt ¼ tsp black pepper

DIRECTIONS 1. Preheat oven to 425°.

2. Prepare rimmed cookie sheet by spraying with non-stick cooking spray.

3. Place cubed sweet potatoes in large bowl.

4. In separate bowl, combine olive oil through black pepper and mix well.

5. Pour ½ mixture over sweet potatoes and stir to combine.

6. Spread sweet potatoes on baking sheet.

7. Place sweet potatoes in oven and bake 15 minutes.

8. Remove from oven and gently stir.

9. Place carrots in bowl and toss gently with remaining spice mixture.

10. Add carrots to sweet potatoes on cookie sheet, stir gently and spread out in single layer.

11. Return pan to oven and bake an additional 15-20 minutes or until edges start to brown and caramelize.

Recipe by Patricia Hill

Calories 69, Fat 3g, Carbs 12g, Fiber 1g, Protein 1g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

My Bariatric Kitchen Zucchini Corn Medley 8 servings INGREDIENTS 1 Tbsp olive oil ¼ cup chopped onion ¼ cup chopped red bell pepper 1 tsp minced garlic 1 large zucchini, diced 15 oz can fire-roasted corn, drained

1 tsp dried Italian herbs ½ tsp salt ¼ tsp black pepper (+/- to taste) 1 Tbsp lime juice 1 Tbsp cilantro paste ¼ cup shredded parmesan

DIRECTIONS 1.

2.

3.

4.

Heat oil in large non-stick skillet over medium-high heat.

Add onion and bell pepper. Sauté 3-4 minutes or until onion is beginning to soften.

Add garlic and cook, stirring constantly, for 1 minute.

Add zucchini, corn, Italian herbs, salt, and pepper. Cover and cook, stirring frequently, for 8-10 minutes, or until zucchini is cooked through.

5. Add lime juice and cilantro and cook 1 minute.

6. Remove from heat and top with parmesan.

Recipe by Patricia Hill

Calories 74, Fat 3g, Carbs 8g, Fiber 3g, Protein 2g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2020