Miles To Go - Weight Loss Surgery Blog - Gastric Bypass - Recipes (2024)

Pesto Dip Recipe from Flourish

Most dips are high in fat...but Flourish's recipe is packed with protein and calcium by using a "hidden" ingredient, cottage cheese. Try using different flavors and seasoning or make your own mix.

2 cups low-fat or fat-free cottage cheese

1 – 2 tablespoons skim or 1% milk

1 packet pesto seasoning mix

Put all ingredients into a food processor and blend until smooth. That’s all!

Serve with baked chicken fingers, or veggies, (sliced zucchini, bell peppers, or cauliflower.) (Watch for Flourish recipe coming soon on their sight, or get the video).

Serving Size: 2 Tablespoons. Nutrition Facts per serving: calories: 25, total fat: 0g, saturated fat: 0g, trans fat: 0g, cholesterol: 0g, sodium: 190mg, total carb: 2g, fiber: 0g, sugars: 1g, protein: 4g.

Added tip: When using other packaged seasoning such as Ranch dressings, watch for MSG or other additives which have been known to contribute to non caloric weight gain. Seasoning such as (ranch) can be found without unwanted additives at your local health food store.

Posted on Monday, February 7, 2011 at 08:12PM by Julia Holloman | Post a Comment

Do you love jellies, preserves, jams or syrups but don't want the extra sugar? Here's a great substitute.

Berry Sauce

1/2 cup whole blueberries (or other berry)

about 1/2 cup to 1 cup water

sugar substitute (if needed) to taste

Bring mixture to a boil until it reduces and thickens. Sweeten to taste and serve over toast, pancakes, french toast or waffles.

Posted on Sunday, January 16, 2011 at 08:38AM by Julia Holloman | Post a Comment

Does this look like something you might not ever eat again? Nope...think again!

With a little manoeuvring and a little sprinkle of "know how" you can.

A potato is a vegetable, although on the starchy side, you just have to watch the portion size and the toppings.

I often have baked potatoes for dinner and because I can only eat 1/3 of it, I have leftovers.

So the leftover potato becomes breakfast...omelet style!

Here's how I do it:

• 1 egg scrambled
• 1/3 - 1/2 cup diced baked potato (no butter added)
• 1/2 serving 2 percent shredded cheese ( this would be about 1/4 cup or less)
• teaspoon of low fat sour cream or plain, unflavored yogurt

You could add a sprinkle of bacon bits, for flavor, just a sprinkle. Add a few chives if you like.

I start by heating the diced potato in a skillet until warm, (I use cooking spray or just a few drops of olive oil to brown it, if needed) add in the scrambled egg. When the egg is cooked, sprinkle the cheese on top. Plate and add a small teaspoon of sour cream and garnish with bacon and chives if desired.

This breakfast is fast, easy and delicious. Approximately 225 calories, 9g fat (5 from the egg) 17gcarbs, 12 g protein.

Posted on Friday, November 5, 2010 at 10:10AM by Julia Holloman | Post a Comment

My favorite time of year is fall. Along with those cool crisp mornings and those warm cinnamon and spice smells in the kitchen, come the warm fruit compotes. And it doesn't just have to be apples, maybe some of those frozen summer berries from the freezer find their way on to your morning table.

Well, actually I cheated just a little! I purchased the berries from Costco in a bag in the freezer section. I hardly ever eat frozen fruit, it somehow loses its firmness and turns to mush...but these berries are not mushy. It was actually a mix of berries, blueberries, raspberries and some other name of berry that I was not familiar with, except they look like blackberries, which are actually my favorite right after blueberries. So since I threw away the original bag and don't remember the name, we'll just call them blackberries!

Upon arriving home, I opened the giant size bag of berries and divided them into 1 cup portions and froze them again in individual baggies. (the berries are individual, so they didn't have time to thaw and were very easy to measure) They had been calling my name ever since. So today was the day...I toasted a sweet potato waffle under the broiler on both sides, spread on a little butter to hold my vitamin D drops and put those berries to work in a saucepan.

Here's to crisp cool fall mornings...just like eating a blueberry pie for breakfast...I might have cheated on the purchase of fresh to frozen berries, but not on breakfast... using a phrase from my Weight Watcher days, it was perfectly "legal" and extremely warm and delicious!

Fruit-berry Compote

• 1/2 cup berries
• a few drops of liquid stevia (to taste)
• a few tablespoons water
• bring to a boil and reduce

So easy...pour over your favorite toast, waffles, pancakes or muffin...enjoy...yes we can, we have many more miles to go!

This mornings breakfast was served with 2 ounces of ham, (the real stuff from Honey Baked Hams), one sweet potato waffle with a 1/ 2 pat of butter, (8 grams carbohydrates), 1/2 cup berries (8.5 grams carbohydrates). Around 200 calories or less.

Posted on Tuesday, October 12, 2010 at 09:09AM by Julia Holloman | Post a Comment

I'm grilling again...this time it's pork, pork tenderloin.

This one is so simple, there's simply no excuse for not giving it a try!

I'm thinking of naming it 3J's Pork Tenderloin...Jason, Jamie, and now Julia's...

Start by marinading your pork tenderloin in Allegro Marinade for several hours. This is the secret!

Place on a hot charcoal grill for on all ( three or four) sides for about 3 to 4 minutes each until done. Which in my opinion is slightly pink in the center. Take off the grill and cover with foil to rest for about 5 minutes before cutting. Slice and serve...told you it was easy!

I give all the credit for this recipe to Jason and Jamie...thanks, our dinner guest are as impressed as we were when you served it to us...now, if I could only coax my brown rice to fluff like yours, and get my mind around that peach cobbler! yumm...looking forward to many more meals together!

Posted on Saturday, September 4, 2010 at 10:32AM by Julia Holloman | 1 Comment