ENTER YOUR EMAIL ADDRESS TO UNLOCK
on your first order
Some exclusions apply.
1. Low-Calorie Cherry Chocolate Ice Cream
If you, too are a fan of the classic Ben and Jerry’s flavor, Cherry Garcia, this is screaming out to you.
Substitute the 260 calories per half-cup option with this lighter route and you won’t be disappointed.
Makes 3 half cup servings
2 cups cherries, fresh 1/2 banana 1/2 cup unsweetened almond milk 3 tablespoons dairy-free chocolate chips NUTRITION PER SERVING:
126 calories 22 g carbs 4 g fat 2 g protein
GET THE RECIPE 2. Skinny Mug Brownie
There are few things better than freshly baked brownies. But there’s a big issue with baking a pan of brownies…
When they come out of the oven, they’ve had time to cool and you have removed your perfectly portioned square of delight – there’s still an entire pan of brownies left.
Even those with the strongest of will-power are bound to slip with that kind of temptation. Remove the threat by baking this single-serving brownie in a coffee mug!
Makes 3 half cup servings
1 Tablespoon of Cocoa Powder, unsweetened 2 Packets of Truvia (may substitute for other sweeteners) 2 Tablespoons of All-Purpose Flour (may substitute for Almond Flour) 3 Tablespoons of Almond Milk (may substitute for regular milk or yogurt) NUTRITION PER SERVING:
96 calories 17.6 g carbs 1.4 g fat 2.9 g protein
GET THE RECIPE 3. Chocolate Peanut Butter Microwave Brownie
Harry Burnett Reese got one big thing right – chocolate and peanut butter were meant to be together. This perfect pair does not need to be absent in your diet, you can have your cake and eat it too!
Makes 1 Mug Brownie
2 tablespoons powdered peanut butter 1 tablespoon unsweetened cocoa powder 1 tablespoon all-purpose flour 1 tablespoon packed brown sugar 1 teaspoon baking powder 3 tablespoons liquid egg whites 1 tablespoon water NUTRITION PER SERVING:
132 calories 17.2 g carbs 3.6 g fat 10.5 g protein
GET THE RECIPE 4. Triple Berry Cobbler
There is just something about a good cobbler that makes us think of summer. Fresh fruit and the crispy crust makes a great treat.
Most cobbler recipes call for a boatload of butter and sugar, which makes them immediately off-limits. This recipe takes advantage of healthy alternatives while delivering the goods!
Makes 12 Servings
Nonstick cooking spray 14-ounce package frozen loose-pack mixed berries 21 ounce can blueberry pie filling 2 tablespoons sugar 6 1/2 ounce package blueberry muffin mix 1/3 cup water 2 tablespoons vegetable oil Plain Greek yogurt (optional) Honey (optional) NUTRITION PER SERVING:
162 calories per serving 31 g carbs 4 g fat 1 g protein
GET THE RECIPE 5. Dark Chocolate Mint Bites
Desserts don’t always have to be a full-blown production. Cakes and pies are great, but what about smaller indulgences?
These little chocolate mint bites are almost like a thin “bark” that will help satisfy your sweet tooth without going full-on dessert mode.
Makes 24 Servings
Nonstick cooking spray 1 cup quick-cooking rolled oats 3/4 cup dark or semisweet chocolate pieces 1/4 cup unsalted butter 1 cup finely crushed chocolate wafers (about 19 wafers) 1 tablespoon unsweetened cocoa powder 1/4 teaspoon salt 1 teaspoon shortening 1 cup powdered sugar 2 tablespoons reduced-fat cream cheese – softened 1 tablespoon low-fat milk 1/2 teaspoon peppermint extract 1/2 teaspoon vanilla 1 drop green food coloring (optional) NUTRITION PER SERVING:
105 calories per serving 14 g carbs 5 g fat 1 g protein
GET THE RECIPE 6. Butterscotch Bars
These take the classic concept of brownies but make use of just a slight variation for a completely different experience. Using butterscotch morsels transforms a typical “brownie” into something spectacularly different.
Makes 36 Servings
1 cup packed brown sugar 5 tablespoons butter, melted 1 teaspoon vanilla extract 1 large egg, lightly beaten 9 ounces all-purpose flour (about 2 cups) 2 1/2 cups quick-cooking oats 1/2 teaspoon salt 1/2 teaspoon baking soda Cooking spray 3/4 cup fat-free sweetened condensed milk 1 1/4 cups butterscotch morsels (about 8 ounces) 1/8 teaspoon salt 1/2 cup finely chopped walnuts, toasted NUTRITION PER SERVING:
148 calories per serving 23 g carbs 5 g fat 2.6 g protein
GET THE RECIPE 7. Cheesecake-Stuffed Strawberries
Any time that you can work fresh fruit into a dessert without covering it with butter or sugar you have a win. These bite-sized delicacies are guaranteed to fit into even the most strict diets.
Makes 6 Servings
12 fresh strawberries ⅛ tsp of vanilla extract 4 Tbsp of fat-free cream cheese, softened 3 tsp Stevia® (or any zero-calorie sweetener) 1 low-fat graham cracker crushed into crumbs NUTRITION PER SERVING:
34 calories per serving 8 g carbs 0 g fat 1 g protein
GET THE RECIPE 8. Carrot Cake For One
Carrot cake is one of the most popular “vegetable-inclusive” desserts and for good reason. Usually accompanied by a smooth cream cheese frosting – and several hundred calories per serving. This recipe combines a healthy, single-serving carrot cake recipe with a low-calorie cream cheese frosting!
Makes 2 Servings
1/4 cup flour Just over 1/2 tsp cinnamon 1/4 tsp baking powder 1/8 tsp baking soda 1/8 tsp salt optional 1/2 tsp ginger or 2 tsp flax meal, to help it rise more 1 1/2 tbsp brown sugar OR xylitol (or coconut or white sugar) pinch uncut stevia OR 1 more tbsp sugar 1/3 cup canned carrots, drained (or steamed carrots, peeled) (For a variation, sub with 1/4c pureed pumpkin) (60g) 1 tbsp milk of choice 1 tbsp oil OR more milk of choice 1/4 tsp pure vanilla extract Frosting Ingredients:
1/4 cup plus 2 tbsp cream cheese 1/2 tsp pure vanilla extract A pinch stevia, or 3-4 tbsp powdered sugar 1/4 cup Mori-Nu tofu OR more cream cheese up to 2 tbsp milk of choice, as needed for desired thickness NUTRITION PER SERVING (using 2 tbsp of frosting):
100 calories per serving 17.5 g carbs 2 g fat 3 g protein
GET THE CAKE RECIPE
GET THE FROSTING RECIPE 9. Quinoa Sesame Brittle
Every couple of years a specific food gets more attention than it may deserve. Quinoa is kind of a buzz word these days – but it completely delivers in this unique brittle.
Quinoa contains a healthy dose of fiber and iron and the fact that it works in even sweeter fares makes it a great ingredient to keep on hand.
Makes 10 Servings
1 cup mixed nuts, chopped (I used almonds, walnuts, and pine nuts) 1/3 cup uncooked white quinoa 1/3 cup sesame seeds (You can use a mixture of black and white) 1/8 teaspoon sea salt 1/2 cup maple syrup 4 tablespoons palm sugar 2 tablespoons coconut oil NUTRITION PER SERVING:
148 calories per serving 17 g carbs 8.7 g fat 3 g protein
GET THE RECIPE 10. Raspberry Lemon Bars
Lemon bars are great, but add fresh raspberries and it’s a “next level” kind of moment. The crust uses both white and whole wheat flour and a secret ingredient: chopped walnuts. The walnuts in the crust give this a different but tasty variation.
Makes 16 Servings
Ingredients for Crust:
1 cup all-purpose flour 1 cup whole wheat flour 1/4 cup powdered sugar 1/4 cup chopped walnuts 1/8 teaspoon salt 3 tablespoons cold butter, cut into pieces 2 tablespoons vegetable oil 1 tablespoon cold water Ingredients for Filling:
1/2 cup sugar 2 tablespoons all-purpose flour 1/2 cup lemon juice 1 teaspoon lemon zest 2 eggs 1 egg white 1 cup fresh raspberries powdered sugar, for dusting NUTRITION PER SERVING:
126 calories per serving 18.6 g carbs 5.8 g fat 3.3 g protein
GET THE RECIPE 11. Mini Plum Cakes
This recipe is just in time for summer. As plums are now in season, take advantage of their presence and try out these mini cakes!
Makes 12 Servings
3/4 cup all-purpose flour 1/4 flaxseed meal 1 1/2 teaspoons baking powder 1/4 teaspoon kosher salt 3 tablespoons unsalted butter, at room temperature 2 tablespoons avocado 1/3 cup sugar 1 large egg 1 teaspoon finely grated lemon zest 1 teaspoon vanilla extract 2/3 cup low-fat milk 1 plum (or any stone fruit), pitted and cut into thin slices 2 tablespoons raw sugar (optional) NUTRITION PER SERVING:
113 calories per serving 14 g carbs 5 g fat 3 g protein
GET THE RECIPE 12. Lemonade Cupcakes
Keeping with the summer desserts theme, how about some lemonade? Lemonade cupcakes that is. If you are a lemon fan you will love these delicate little cakes. The applesauce may seem like a strange ingredient but it is really the secret to keeping the cakes moist and delicious without adding a bunch of butter.
Makes 24 Servings
1 15.25 oz box of white cake mix 1 cup of water 1/3 cup unsweetened applesauce 1 tbsp lemon zest 1 1/2 tbsp sugar-free lemonade mix 1 8-10 oz tub of light whipped topping NUTRITION PER SERVING:
98 calories per serving 18 g carbs 3 g fat 0 g protein
GET THE RECIPE 13. Strawberry Banana Creams
Now that strawberries are in season this is a recipe you don’t want to miss. Take a trip to your local farmer’s market for some exercise and pick out some perfect strawberries for these little ones.
Makes 1 Serving
1/2 small banana 2 ounces vanilla Greek yogurt 8 strawberries 1 tablespoon sliced almonds NUTRITION PER SERVING:
145 calories per serving 22.5 g carbs 3.4 g fat 8.2 g protein
GET THE RECIPE 14. Guilt-Free Double Chocolate Brownies
Brownies do not always need to make the “blacklist of dieting.” In fact, recipes like these give them a chance at redemption.
Making substitutions like using unsweetened cocoa powder give you the chocolate without the calories that come with pre-packaged and sweetened chocolate. The name is spot-on: Guilt-Free. Try for yourself.
Makes 18 Servings
Nonstick cooking spray 4 tablespoons butter 2/3 cup granulated sugar 1/2 cup cold water 1 teaspoon vanilla 1 cup all-purpose flour 1/4 cup unsweetened cocoa powder 1 teaspoon baking powder 1/4 cup mini semisweet chocolate pieces 2 teaspoons powdered sugar NUTRITION PER SERVING:
111 calories per serving 18 g carbs 4 g fat 1 g protein
GET THE RECIPE 15. Crema Catalana
This one gets a little fancy. If you’ve ever had creme brûlée and enjoyed it, then this is right up your alley. Most custard desserts are loaded with sugar and fat.
This recipe makes smart substitutions to deliver the rich flavor without wrecking your bariatric diet. This one requires a torch of some sort to get the caramelized “glass” on top. It’s worth it to break the crust for that sweet crunch!
Makes 6 Servings
2 cups whole milk 3 (3 x 1-inch) strips fresh lemon rind 1 (2-inch) cinnamon stick 7 tablespoons sugar, divided 2 tablespoons cornstarch 1/8 teaspoon salt 3 large egg yolks NUTRITION PER SERVING:
142 calories per serving 21 g carbs 5 g fat 4 g protein
GET THE RECIPE The Bottom Line:
While bariatric surgery is not the “easy way” as some people think, you should be enjoying life! Enjoying life to the utmost involves enjoying great-tasting food.
The goal for life after bariatric surgery should be to improve your health, but also enjoying life.
Of course, the bariatric life requires discipline and commitment, so use these recipes to stay on your path to a “new you” and stay away from bland, tasteless meals!