Happy Independence Day! It’s day full of fun, fireworks, and barbecues! Most bariatric patients worry about being able to enjoy the day and the food due to their new stomach. But don’t worry, we got you covered! Below is a curated list of healthy bariatric friendly recipes that will keep you satisfied this holiday weekend!
Notes from our Nutritionist, Karen Reyes.
Please note, we recommend that turkey bacon be used in these recipes in place of real bacon for higher nutritional value. And we recommend using the air fryer, oven, or grill to prepare these dishes as appropriate, to avoid excess oils. Happy Cooking!
July 4th Bariatric Friendly Main Dishes
These recipes are the star of the show! Full of protein, these recipe ideas are sure to keep you full and satisfied long after the fireworks.
Burger Bites
Ingredients:
- 1 lb lean Ground beef
- ½ diced Onion
- Cheese slices
- Dill Pickle
- Lettuce
For the sauce:
- Mayonnaise
- Dill pickle relish
- Yellow mustard
- White wine vinegar (optional)
- Paprika, onion powder, and garlic powder (to taste)
Lemon Pepper Chicken Kabobs
Ingredients:
- 1/4 cup olive oil
- 1/4 cup fresh lemon juice
- 2 tsp lemon zest
- 3 garlic cloves, minced (1 Tbsp)
- 1 Tbsp minced fresh rosemary
- 1 1/2 tsp freshly ground black pepper, them more to taste
- 1 tsp salt
- 1 1/2 lbs. boneless skinless chicken breasts, diced into 1 1/4-inch pieces
- 2 small zucchini, sliced into 1/4-inch thick disks
- 2 small yellow squash, sliced into 1/4-inch thick disks
- 1 large red onion, peeled and cut into wedges
Grilled or Baked Wings
Ingredients:
- 2 lbs wings or drumettes
- 1 tsp salt
- 1 tsp pepper
- Buffalo Sauce ingredients
- 1/2 cup Red’s hot sauce
- 1/4 cup butter melted
- 1/4 tsp pepper
- 1/2 tsp garlic powder
July 4th Bariatric Friendly Side Dishes
What’s an event without awesome side dishes? These recipes are sure to please everyone and make excellent pairings to any BBQ meal.
Broccoli Salad with Bacon
Ingredients:
- 1 lb Broccoli chopped
- 12 slices thick cut Bacon diced and cooked
- 2 tbsp Sugar
- 1/2 cup Mayonnaise
- 1/3 cup hot water
- 8 oz Shredded Cheddar Cheese
- 1/2 Red Onion diced
Low Carb Nachos
Ingredients:
- 20 Mini Sweet Peppers, halved and seeded
- ½ cup shredded cheddar
- 1 jalpeno sliced (optional, for extra kick)
- 1 pound Ground Beef, steak, chicken, or pork, cooked
- 1 tablespoon Cumin
- 2 tablespoons Chili Powder
Buffalo Chicken Celery Sticks
Ingredients:
- ½ c hot sauce such as Frank’s
- ½ c butter
- 1 tbsp white vinegar
- ¼ tsp Worcestershire sauce
- ¼ tsp cayenne pepper
- 1 clove garlic crushed
- ¼ tsp salt
- 2 tbsp cream cheese
- 1 lb cooked chicken shredded
- 1 bunch celery cut into 2-3 inch long pieces
- Ranch (optional)
- Green onions (optional)
BLT Dip
Ingredients:
- 8 ounces cream cheese softened
- 3/4 cup sour cream or mayonnaise
- 2 tablespoons ranch seasoning
- 3/4 cup finely shredded romaine lettuce
- 1 cup diced tomatoes seeded
- 8 slices bacon cooked and crumbled
- 1/4 cup sliced green onions
A Charcuterie Board
Ingredients:
- Your pick! A mix of fruits, cheeses, and vegetables
- Presented in a pleasing way
Bacon Wrapped Asparagus
Ingredients:
- 36 asparagus spears
- 12 slices bacon
- 1 tablespoon olive oil
- Salt & Pepper to taste
July 4th Bariatric Friendly Desserts
We know fruit is a healthy option! But these desserts taste decadent without stretching the waistline.
Low-Carb Pecan Blondies
Ingredients:
- 1 cup (112 g) Superfine Almond Flour
- 1/4 cup (30 g) coconut flour
- 2 teaspoons (2 teaspoons) Baking Powder
- 1/2 cup (91 g) Swerve
- 1/2 cup (113.5 g) Butter, melted
- 3 Eggs
- 1 teaspoon (1 teaspoon) maple extract
- 3/4 cup (87.75 g) chopped walnuts
Flourless Fudge Cookies
Ingredients:
- 2 Large whole eggs
- 1/3 cup Swerve, stevia, monk fruit sweetener
- 1 teaspoon vanilla extract
- 2 tablespoons milk of choice
- 1 tablespoon melted butter
- 1 cup peanut butter, almond butter, or sun butter
- 2 tablespoons cacao powder
- 2 tablespoons PB2/powdered peanut butter
- 1 teaspoon baking soda
No Bake Lemon Cheesecake
Ingredients:
Crust
- 2 cups Almond Flour
- 1/3 cup butter
- 2 tbsp Monk Fruit sweetener
- 1 tsp Vanilla extract
- 1/8 tsp cinnamon
- pinch of salt
Cheesecake Filling
- 1/4 cup heavy cream
- 1 rounded tsp powdered unflavored gelatin
- 1 8oz brick of cream cheese softened
- 1 tbsp sour cream 15g
- 7 tbsp powdered monk fruit/erythritol sweetener 84g
- 1/2 tsp vanilla extract
- 1 tbsp lemon juice 15g
- 1/2 tbsp lemon zest
- a couple drops of lemon food coloring (optional)
We at Be Slim Bariatrics hope you have a wonderful and safe Independence Day and enjoy the festivities with all of your loved ones.
