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Bariatric Recipe: Low Fat Gravy

Gravy is an essential addition for those who have had bariatric surgery and want to enjoy some holiday turkey or ham, as meats which are dry can make you feel as if you are choking. Here is an easy and low fat gravy recipe for your holiday table.

Thanksgiving Recipes


One can of Low Fat Cream of Mushroom Soup

One cup of Low Sodium, Fat-Free Broth, choose Beef or Chicken

½ cup of Fat-Free or Skim Milk

Rosemary, Thyme and Black Pepper to season

To make this low fat gravy, combine the first two ingredients in a small saucepan and heat on the medium setting. When the mixture begins to boil, lower the heat to simmer and add the milk, stirring with a whisk. Season and simmer for ten more minutes. Be sure to remove the Rosemary and Thyme before serving.

Taming Holiday Temptations after Bariatric Surgery

November marks the arrival of pumpkin and sweet potato pies, egg nog, homemade breads, and a bevy of other tempting culinary delights that will tempt you on your weight loss surgery. You can follow an approved bariatric diet while spending time with friends and family, celebrating thankfulness this holiday season.

bariatric eating


While the average American gains between five and ten pounds between Thanksgiving and New Year’s Eve, this time of year can also sabotage the diets of those who have undergone Lap-Band and Gastric Bypass surgeries. This is especially true for those who are in their second year post bariatric surgery, as they can tolerate larger amounts of food without becoming sick.

You will be glad to know that there are several helpful holiday hints for those who have undergone weight loss surgery to stay on track with weight loss goals. Simple and easy to follow, these tips will keep you on the path to a healthier body and lifestyle.

Don’t leave the house hungry!

Be sure to eat several small and healthy meals daily, never leaving the house hungry. If you are going to be gone for a while, pack a protein bar or shake so you don’t feel starved.

Consume protein first

If you’ve had bariatric surgery, your doctor has already told you to eat your protein rich foods first. The same is true regarding Thanksgiving and Christmas. Since you can only tolerate a small amount of food, start with the turkey or ham, saving favorite side dishes for last.

Avoid alcohol and don’t drink your calorie

Drinking water and zero calorie beverages are ideal choices, even when celebrating. Decaffeinated coffee and tea are also okay when sweetened with sugar substitutes. Don’t be tempted by high calorie egg nog and alcoholic beverages.

Keep sugar free gum on hand

Avoid the urge to snack by chewing sugar-free gum to satisfy your oral fixation. This can help by curbing your appetite and avoiding unnecessary calories.

Remember to chew your food slowly

Chewing your food slowly allows your body to release hormones in the gut to let you know when your stomach is full, which helps to prevent over eating.

Find healthy substitutes to incorporate into your favorite recipes

You can still enjoy several holiday recipes by making small and healthy changes. Opt for half and half instead of heavy cream, and look for fat free and low fat versions of the ingredients normally used. Make your favorite desserts with Equal or Splenda rather than granulated or brown sugar.

When invited to parties, offer to bring healthy platters

Instead of cooking something that is tempting, make a vegetable or fruit tray to bring to the party. You won’t have to go hungry while socializing, and there’s no guilt for eating healthy fare.

Visit with family and friends

As you plan, make the holidays more about visiting and less about food. The holidays are a wonderful time to reconnect with family and friends.

Add exercise and activities to your holiday traditions

Start new traditions centered around exercise rather than eating. Take a stroll in the park for group photos or play a friendly game of touch football you’re your relatives.

Don’t sit near the food

Sit as far away from the buffet or kitchen as you can, putting space between you and those unneeded calories. This will help you avoid the urge to munch thoughtlessly on food when you aren’t really hungry.

Tis the season to give food away

As everyone prepares to leave, pack up some food to send with them. You don’t need holiday leftovers lurking in the kitchen. Other places to donate food include soup kitchens and local homeless shelters.

Amazing Protein Superfood and Bariatric Recipe

Pureed Black Bean Soup

When recovering from gastric bypass surgery, you will be limited to pureed foods for several weeks and beans are a great substitute for meat that should be added to your diet. Beans are a miracle food, known to help chronic conditions which include heart disease, cancer, and diabetes. Beans are also good for the waist as they provide ingredients that make you feel full much faster than other foods.

Bariatric Protein puree

Bariatric Protein puree

Another reason to choose beans for much needed protein is that it provides the fiber that many of our diets lack. A one half cup of prepared beans, the proper serving at the pureed food phase, contains six grams of fiber whereas pureed meat contains none.

While you are recovering and watching your caloric intake, remember that beans are very low in sugar and high in antioxidants.  This prevents the spiking of insulin and the presence of frequent hunger. In addition, choosing beans over meat will reduce the saturated fats in your diet.

Black Beans, used in the recipe below, contain about three times more Omega-3 fatty acids than other bean types. Not only do black beans have a rich, smoky flavor but they also contain other vital nutrients your body needs such as Molybdenum, Folate, Copper, Manganese, Vitamin B1, Vitamin C, Phosphorus, Magnesium and Iron.

Before, during and after your gastric bypass surgery, your nutritionist, doctor or dietician has stressed the important of having plenty of proteins in your diet. As you go through the recovery phases from liquids to solid foods, proteins should be eaten first as these nutrients are greatly needed. You do not want to fill up on other foods without getting an appropriate serving of proteins. Our pureed Black Bean Soup Recipe will help.


Pureed Black Bean Soup


  • ½ tablespoon of coconut or other healthy cooking oil
  • ½ chopped onion
  • ¼ teaspoon of chili powder
  • ½ teaspoon of ground cumin
  • 1 15-ounce can of black beans, rinsed
  • 1 ½ cups of water
  • 1/4 cup of low sodium mild salsa
  • 1 teaspoon of lime juice
  • Dash of salt substitute and ground pepper


Optional Ingredients:

  • 2 tablespoons of reduced-fat or fat free sour cream (optional)



  • First, heat the oil in a large saucepan on medium heat. Add chopped onion and cook two or three minutes, until onion softens and becomes clear.
  • Add chili powder, cumin and other spices and continue to cook for one minute longer.
  • Add the beans, salsa and water and bring mixture to a boil.
  • Reduce heat to simmer and leave for ten minutes; remove and stir in lime juice.
  • Transfer to a blender and puree before returning the mixture to the saucepan.
  • Serve the pureed bean soup garnished with low fat sour cream if desired.


Additional information:

This recipe will yield 2 ½ cups of delicious pureed Black Bean Soup which is approximately four servings after gastric bypass surgery. Because your appetite has decreased dramatically, you may cover and store this soup in your refrigerator for up to three days. This recipe is 95 calories and 2 grams of fat for each half cup serving.

*If you do not normally use spices such as cumin and chili powder, please use sparingly. Taste the soup to make sure your digestive tract does not reject it, which is common when trying new foods after gastric bypass surgery.

Bariatric Recipe: Pureed Cauliflower Soup

After gastric bypass surgery, you will go through a phase when only pureed foods are allowed. As you look for healthy recipes which meet this standard, consider the nutritional value of Pureed Cauliflower Soup. The recipe is super simple with only four or five ingredients and serves up a great mixture of nutrients your body needs right now as it heals.

Bariatric Recipe Cauliflower

Bariatric Recipe Cauliflower

There are many benefits of adding cauliflower to your diets due to the fact that this vegetable contains numerous

vitamins including B1, B2, B3, B5, B6, B9, C, K and Omega 3 fatty acids. In addition, cauliflower is a good source of proteins which your doctor has recommended, potassium, manganese and phosphorus.

But that is not all, as cauliflower also contains beta-carotene and several phytonutrients. Consumption of these phytonutrients have been proven to reduce the risk of cancer and cardiovascular diseases. In addition, glucosinolates and thiocyanates assist the liver to neutralize toxic substances and aid in detoxification.

After your gastric bypass surgery, digestive support is a keen benefit of cauliflower as this almost-miracle food contains more than three grams of fiber in one cup. In addition, glucoraphin found in cauliflower will assist your stomach lining. Other potential conditions that cauliflower helps include many inflammatory issues such as diabetes mellitus, obesity, arthritis, ulcerative colitis, bowel disease, as well as cerebrovascular and cardiovascular diseases.

Now that you are ready to have some of this delicious nutritious vegetable, here is a pureed cauliflower soup recipe while your diet has been restricted. Choose a head of cauliflower that feels heavy and tight. Unused cauliflower can be stored in a plastic bag and placed in your crisper for up to one week.


Pureed Cauliflower Soup Recipe


  • 1 ¼ cups of low-sodium, low-fat chicken broth
  • ½ head of cauliflower florets
  • Salt substitute and mild ground pepper for seasoning
  • ½ teaspoon of extra-virgin olive oil



  • Preheat your oven to 450 degrees.
  • In a medium pot, combine the chicken broth and cauliflower florets. You may also use the stems as this makes a great stock for soups.
  • Season the pot carefully with a minimal amount of salt and pepper, following your doctor’s orders.
  • Bring the pot to a boil and reduce to simmering.
  • Cover. Cook until the cauliflower is very tender – this should take approximately twenty minutes.
  • Puree the cauliflower until smooth. If you need to thin the cauliflower, use the broth.

Because it is likely that your doctor has ordered half cup servings for your meals, this recipe may yield as many as six to eight servings. If cauliflower is something you normally do not eat, be very cautious about introducing new foods into your diet. Try just a couple of bites and wait. If your body does not reject this delicious and nutritious meal, enjoy this wonderful soup.


How to: Strategize your Thanksgiving Day to minimize Binge Eating and Over-eating

Gastric Bypass Thanksgiving

Liquid Diet for Bariatric Surgery

Frozen Banana Chocolate Shake

Bananas Aren’t Just for Monkeys!

This yummy shake is good for your liquid diet for bariatric surgery, it includes super healthy bananas.  There are many health benefits to eating bananas.

  • Bananas help with depression
  • Help sustain blood sugar
  • Protect against Type II Diabetes
  • High in Potassium and low in salt
  • Bananas act as a prebiotic, helping grow good bacteria in the bowels
  • Produce digestive enzymes to assist in absorbing nutrients

I could go on and on about the health benefits of bananas, but you aren’t here for a lecture on bananas:)

Recipe for Frozen Banana Chocolate Shake

To make the Shake you will need:

  • 1 cup water
  • 1/2 medium banana (frozen)
  • 1 Scoop Protein Powder (I used Six Star Nutrition Whey Isolate)

Mix with blender until ready and enjoy!

calories liquid shake


Liquid Diet for Pre Bariatric Surgery

Bariatric Liquid Diet

Who doesn’t Love a Mocha Latte?  This shake is bariatric friendly for Pre Surgery or Post Surgery liquid diet needs.  Just make sure you check with your bariatric surgeon to see if he will allow caffeine during the liquid phase of your diet.

Be sure to check back as we will be posting a new recipe every week to “Shake” it up!

Learn more about the Pre Surgery Bariatric Diet.

Recipe for Mocha Java Latte

To make the simple Mocha Java Latte recipe you will need:

  • 1 Scoop Protein Powder (I used Six Star Pro Nutrition Whey Isolate)
  • 6oz Coffee (use either *regular or decaffeinated at room temperature or colder)
  • 1 tbsp. Skim Milk
  • 5-6 Ice Cubes

Mix with blender until ready and enjoy!

bariatric liquid diet