Featured Recipes
Delicious Favorite Family Recipes
You’re set with the holiday ham, turkey, or other main course entrée, but how do you serve those favorite holiday side dishes in a healthy, WLS-friendly way? Here are some suggestions from “The Everything Post Weight Loss Surgery Cookbook? by Jennifer Whitlock Heisler, RN.
MASHED POTATOES
Mashed potatoes can be creamy without butter, sour cream, or cream. This recipe uses low-fat ingredients to produce the creamy texture you crave.
Ingredients
Serves 6
1 pound peeled and cubed potatoes
Or
1 pound Yukon Gold potatoes with skins on
¼ cup plain Silken tofu
½ cup fat-free or low-fat sour cream
2 tablespoons roasted garlic
½ cup skim milk
Salt and pepper, to taste
1 tablespoon dry chives
Or
1 pound Yukon Gold potatoes with skins on
¼ cup plain Silken tofu
½ cup fat-free or low-fat sour cream
2 tablespoons roasted garlic
½ cup skim milk
Salt and pepper, to taste
1 tablespoon dry chives
Directions
1. Boil potatoes until fork-tender, drain, then place in a mixer (or a large bowl and use a hand miser) with the tofu, sour cream, and garlic. Whip until blended but do not over mix.
2. Add milk to thin slightly (may not need all of the milk) and add chives, stirring to combine.
3. Season and serve.
Nutritional Info
Per Serving:
Calories: 110
Fat: 3 g
Protein: 3 g
Sodium: 25 mg
Fiber: 1 g
Carb: 18 g
Fat: 3 g
Protein: 3 g
Sodium: 25 mg
Fiber: 1 g
Carb: 18 g
GREEN BEAN CASSEROLE
This family favorite doesn’t need fried onions to taste great. Bread crumbs and fresh onions give this casserole great flavor without frying.Ingredients
Serves 8
½ yellow onion, sliced thin
2 tablespoons butter
1 cup bread crumbs
½ cup low-fat Parmesan cheese
1 cup low-fat or fat-free cream of mushroom soup
½ cup skim milk
1 teaspoon soy sauce
Fresh ground black pepper
4 cups cut green beans, frozen and thawed
1 tablespoon dry thyme
2 tablespoons butter
1 cup bread crumbs
½ cup low-fat Parmesan cheese
1 cup low-fat or fat-free cream of mushroom soup
½ cup skim milk
1 teaspoon soy sauce
Fresh ground black pepper
4 cups cut green beans, frozen and thawed
1 tablespoon dry thyme
Directions
1. Preheat oven to 350 degree F.
2. Saute onions in butter and add bread crumbs and Parmesan.
3. Mix all remaining ingredients together and pour into a casserole dish.
4. Cover with bread crumbs and onion mixture and bake for 20-25 minutes.
Nutritional Info
Per Serving
Calories: 150
Fat: 6 g
Protein: 6 g
Sodium: 390
Fiber: 3 g
Carb: 20 g
Fat: 6 g
Protein: 6 g
Sodium: 390
Fiber: 3 g
Carb: 20 g
APPLE CRISP
This apple crisp filling goes beautifully with this crispy and crunchy recipe, but it can be used for other sweet treats as well.
Serves 12
Ingredients
Crust/crumble:
1 cup rolled oats
1 cup whole wheat flour
½ cup Grape Nuts cereal
1 teaspoon cinnamon
1 cup unsweetened apple juice
1 cup rolled oats
1 cup whole wheat flour
½ cup Grape Nuts cereal
1 teaspoon cinnamon
1 cup unsweetened apple juice
Filling:
2 apples sliced
½ cup raisins
1 cup unsweetened apple juice
2 teaspoons cinnamon
1 tablespoon lemon juice
2 teaspoons cornstarch
2 apples sliced
½ cup raisins
1 cup unsweetened apple juice
2 teaspoons cinnamon
1 tablespoon lemon juice
2 teaspoons cornstarch
NOTE: If you prefer a tart apple crisp, try Granny Smith apples. For a softer texture, try Fuji apples. And for a more intense apple flavor, add Bromley apples. You can even try a blend of different types of apples, a little bit of each.
Directions
1. Preheat oven to 350 degrees F.
2. Combine all crust/crumble ingredients and press of mixture into the bottom of a 9-inch nonstick pan and bake for 5 minutes. Remove from oven and set aside.
3. Raise oven to 375 degree F.
4. In saucepan combine apples, raisins, apple juice, cinnamon, lemon juice, and cornstarch, and boil for 10 minutes.
5. Remove apples and raisins, placing them in the prepared crust, and reduce liquid until thick, approximately 5 minutes.
6. Pour liquid into crust and top with the remaining crumble mixture.
7. Bake for 30 minutes.
Nutritional Info
Crust/Crumbles – Per serving
Calories: 100
Fat: 1 f
Protein: 3 g
Sodium: 30 mg
Fiber: 3 g
Carb: 20 g
Fat: 1 f
Protein: 3 g
Sodium: 30 mg
Fiber: 3 g
Carb: 20 g
Filling – Per serving
Calories: 45
Fat: 0 g
Protein: 0 g
Sodium: 0 mg
Fiber: 1 g
Carb: 11 g
Fat: 0 g
Protein: 0 g
Sodium: 0 mg
Fiber: 1 g
Carb: 11 g
To order The Everything Post Weight Loss Surgery Cookbook click here.
To view OH members’ favorite holiday recipes, click on the links below. Feel free to share your favorite holiday recipe on the message boards or in the comments section below!
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