It’s important after weight loss surgery to find delicious Bariatric friendly, high protein recipes that are packed with flavor. These pork skewers fit the bill to a tee. Pork is a great protein source that can be budget friendly. Protein is an important part of Bariatric recovery.
You’ll need 16 x 25cm bamboo skewers, soaked in warm water for 20 minutes.
8 pork loin steaks, halved lengthwise
140g (1/2 cup) Farmers Union Greek Style Yogurt
2 cloves garlic, crushed
2 tablespoons each finely chopped basil and flat-leaf parsley
1 lemon, zested
2 tablespoons olive oil
Grilled pita bread (optional), to serve
2 tablespoons red wine vinegar
2 teaspoons caster sugar
60ml (1/4 cup) olive oil
4 vine-ripened tomatoes, cut into wedges
1 large red onion, thinly sliced
1 cup (firmly packed) basil leaves
180g tub bocconcini, drained, torn
Place pork, yoghurt, garlic, basil, parsley, lemon zest and oil in a large bowl. Season with salt and pepper, then toss well to combine. Stand at r
oom temperature for 15 minutes to marinate.
Thread pork lengthwise onto skewers. Lightly grease a chargrill pan or barbecue, then preheat to high. Cook skewers, turning, for 5 minutes or until cooked through. Transfer to a plate and rest for 5 minutes.
Meanwhile, to make salad, whisk vinegar, sugar and oil in a large bowl until combined. Add tomatoes, onion, basil and bocconcini, and gently toss to combine. Season.
Divide skewers and salad among plates. Serve with pita bread, if using.
Find other Bariatric Friendly recipes for all stages of post surgical diet here on our website.
Adding unflavored whey isolate protein powder to anything is an excellent way to boost your protein intake. This is a protein boost to a condiment that can be added to a burger, fish, or chicken. It’s a great way to increase protein. Avocado Protein Spread by BiPro USA.
Avocados are a great food post Duodenal Switch but lack protein which this recipe counters with the addition of unflavored whey isolate protein powder. Nutritional Facts of avocados.
It’s almost Fall, even though here in California the temperatures aren’t reflecting that. But you can’t have Fall without pumpkin spice! This Pumpkin Spice Protein Shake brings all the deliciousness of fall without the carbs and sugar. It also gives you a nice protein boost to boot. Great for a treat, snack or breakfast. Weight loss surgery friendly and oh so good.
Pumpkin Spice Protein Shake Recipe
1/2 C unflavored unsweetened Almond Milk
1/3 C pure pumpkin puree
1 scoop unflavored or vanilla protein powder
1 tsp pumpkin spice (or to taste)
Stevia to taste
6-8 ice cubes
Place the first 5 ingredients in a blender of choice and top with the ice cubes. Blend until smooth and enjoy the season.
Craving delicious crunchy maple goodness? Here is your answer in Cinnamon Maple Protein Yogurt. It’s a perfect early post weight loss surgery choice because of the protein content and the probiotic benefits of yogurt. This decadent creamy breakfast or treat can help stave off those cravings and gives your body the protein it needs for healing and maintenance.
Cinnamon Maple Protein Yogurt Recipe
1 scoop vanilla whey isolate protein powder (low carb)
1/4 C almond milk
1/2 C Greek yogurt
1/4 tsp cinnamon
1/4 tsp maple extract
for garnish 1 Tbsp sliced almonds & 1 Tbsp coconut flakes toasted
Mix together they yogurt, whey protein and almond milk in a bowl with a whisk or fork until well blended. Mix in one half of the cinnamon reserve the rest for garnishing the top along with the maple extract. You can also mix in the maple extract rather than using it for a garnish. Top with toasted almond and coconut flakes if desired or omit if you are not at the point of tolerating nuts.
Sometimes you just need to shakes up your protein shakes and give yourself a treat after weight loss surgery! This recipe for a Strawberry Cheesecake Protein Shake is refreshing and gives you a great protein boost while feeling decadent too! Protein is an important part of recovery and daily life after any type of weight loss surgery. Here is a link to a previous blog on the importance of protein.
Strawberry Cheesecake Shake
1 scoop of strawberry flavored whey isolate protein powder
4 ounces almond milk
2 TBSP of sugar free Cheesecake flavored pudding mix
6 ice cubes
Add almond milk, protein powder and pudding mix to a blender then top with the remaining ingredients. Blend until smooth.
You can also freeze this Strawberry Cheesecake Protein Shake in popsicle forms for a great frozen treat. Enjoy!
This super quick and easy recipe is a great mid week protein dinner. It’s great for anytime in a Bariatric journey once you’ve been cleared for soft or solids. This recipe avoids any flouring that may cause issues for some people after weight loss surgery.
2-4 Rainbow Trout Fillets
1 Tbsp butter
Juice of one Lemon
salt and pepper (NuSalt used to increase potassium intake)
Wash and pat dry trout fillets. Sprinkle with salt and pepper. Heat butter in frying pan over medium high heat until bubbling. Put trout flesh side down and cook until golden brown, about 4-5 minutes. Flip fillets over and cook an additional 4-5 minutes depending on thickness. Take fillet out of the frying pan onto a plate. Add lemon juice to frying pan and reduce for approximately 2-3 minutes. Pour lemon butter over trout fillets and serve.
The above picture is served with a simple side of sautéed red bell peppers and onions.
Protein Iced Mocha Coffee is a great way to keep cool in the summer heat while still getting your protein and curbing those cravings. Enjoy this anytime for a delicious coffee treat. You can also freeze this mixture in popsicle molds and enjoy a tasty frozen treat!
1 scoop Chocolate flavor whey isolate protein powder (low carb)
8-10 ounce cool coffee
1-2 Tbsp Almond milk (any flavor or unflavored)
1/2 C ice
Mix protein powder in coffee until well incorporated with a shaker bottle or whisk in a large glass. Stir in almond milk and pour over ice.
Cedar Planks give Salmon an incredible flavor, smokiness and tenderness. Planking is an easy grilling technique to master and adds a bit of sophistication to your backyard get together. We used Fortino Winery’s Orange Zinfandel Mustard but just about any type of sauce is delicious. This Mustard Planked Salmon is easy and delicious.
1-2 Cedar Grilling Planks (prepare according to instructions on packaging) Usually soaking in
water for at least an hour.
2-6 4-6 ounce Salmon filets
Salt and pepper the filets
1 jar of Orange Zinfandel Mustard
Prepare grill, either gas or charcoal, as you normally would heat to medium-high. Clean salmon filets of bones, rinse and pat dry with paper towel. Place salmon skin side down on cedar planks. Sprinkle salmon with salt and pepper then spread a tablespoon of mustard onto each filet. Place the cedar plank in the center of the hot grate, away from the direct heat. Cover the grill and cook until cooked through, around 20 to 30 minutes. The internal temperature should read 135 degrees F. Transfer the salmon and plank to a platter and serve right off the plank.
Enjoy and Bon Appetit! Explore other recipes and sauces with the planking technique. Chicken is also delicious on Cedar grilling planks. Happy Grilling!
This recipe has all the fresh flavors of summer! It’s quick and easy and has a great protein profile as well as healthy nutrients from the avocado and tomato. This would be better tolerated several months out from surgery. As always, hydration, protein, supplements and everything else!
Avocado Caprese Skillet Chicken
Yield: 4 servings
Thank you Cooking Classy!
2 (10 – 11 oz each) boneless skinless chicken breasts, butterflied and halved
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp Italian seasoning
Salt and freshly ground black pepper
2 Tbsp olive oil
6 oz fresh mozzarella, cut into 8 slices
4 avocado slices (from a firm but ripe large avocado)
2 medium vine ripened tomatoes, sliced
3 Tbsp balsamic glaze (I used Bertolli)
1/3 cup chopped basil ribbons
In a bowl mix together garlic powder, onion powder, Italian seasoning, 1/2 tsp salt and 1/4 tsp pepper. Sprinkle mixture evenly over both sides of each chicken cutlet. Heat olive oil in a 12-inch skillet over medium-high heat. Add chicken (cover pan with a splatter screen if you have one) and cook until golden brown on bottom, about 4 – 6 minutes. Rotate and cook opposite side until chicken has nearly cooked though, reducing burner temperature just slightly if needed, about 4 – 5 minutes (it should be nearly 160 in center on an instant read thermometer) then add two slices of mozzarella to the top each cutlet, followed by one avocado slice, and 1 – 2 tomato slices. Cover pan with lid, return to heat and allow to cook 1 – 2 minutes longer until cheese has melted and chicken registers 165 in center.
Sprinkle chicken with pepper, drizzle with balsamic glaze and sprinkle with fresh basil. Serve warm.
Recipe source: Cooking Classy
This easy Crockpot/Slow Cooker recipe is so tender and deliciously mouth watering good! So full of flavor and intensity, it’s great for a great weekday meal or anytime. Thank you for sharing The Food Charlatan!
Asian Pork Tenderloin with Ginger Glaze (Slow Cooker)
Yield: Serves 6
For the rub:
1 tablespoon brown sugar
2 teaspoons salt
1 teaspoon powdered ginger
1/2 teaspoon cinnamon
1 teaspoon garlic powder
1/2 teaspoon powdered cloves
1/4 teaspoon black pepper
1/2 teaspoon crushed red pepper
2 pounds pork tenderloin
For the glaze:
½ cup brown sugar
1 tablespoon cornstarch
¼ cup rice vinegar (or white)
½ cup cold water
2 tablespoons soy sauce
2 teaspoons fresh ginger, minced
fresh cilantro, to garnish
lime wedges, to garnish
In a small bowl, combine the brown sugar, salt, powdered ginger, cinnamon, garlic, cloves, black pepper, and crushed red pepper.
Place the tenderloins in the slow cooker. Rub the seasonings over the pork, including the bottom.
Pour ½ cup water in the slow cooker, on the edge or in the middle so that you don’t wash off all the spices you just rubbed on.
Cook on low for 6-8 hours, then preheat your broiler.
While the pork is finishing up in the slow cooker and your broiler heats up, combine 1/2 cup brown sugar, cornstarch, rice vinegar, COLD water, and soy sauce in a small saucepan.
Set over medium heat and stir until mixture thickens, about 4 minutes.
Remove from heat and stir in minced ginger.
Line a baking sheet with aluminum foil and spray with nonstick spray.
Remove the pork from the crock pot (discard the liquid) and place on the lined baking sheet. Brush a generous amount of the glaze on the pork.
Put your oven rack as high as it will go, and broil the pork for 1 or 2 minutes, until bubbly and caramelized. Don’t walk away! Repeat 2 to 3 more times until it is as crusty as you want it. I wouldn’t go many more times than this though, or your pork will dry out.
Serve with remaining glaze on the side, and garnish with lime and cilantro and serve Cauliflower “Rice.”