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Written By: Johanna Key, MS, RD Water is life. According to the CDC, water has so many functions in the body including temperature regulation, lubrication and cushioning of joints, protection of sensitive body tissues, and ridding our body of waste through bodily fluids such as urine and sweat. These functions do not change after bariatric […]

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Unstuffed cabbage roll stew

Get ready to tantalize your taste buds with our newest dietician recipe – unstuffed cabbage roll stew! Packed with all the mouthwatering flavors of a traditional cabbage roll, this dish is the perfect combination of hearty and nutritious. (No rolling required) Ingredients: 1 onion, diced 3 cloves garlic, minced 1 bell pepper (any color), diced […]

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Tuna melt stuffed portobello

Ready for a fresh take on a classic dish? Instead of using bread and mayo, this tuna melt recipe incorporates portobello mushrooms for a delicious umami flavor! Ingredients: 2 large portobello mushrooms (stem removed) 6 oz. tuna 4 artichoke hearts, chopped – optional 1 stalk celery, finely chopped 2 tbsp. finely diced onion 1 oz […]

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Creamy spinach mushroom chicken recipe

Enjoy comfort food guilt-free with this creamy spinach and mushroom chicken recipe! Ingredients 4 boneless chicken breasts, pounded flat 2 tsp. seasoned salt 8 oz. sliced baby portobello mushrooms 2 cloves garlic, minced 9 oz. fresh spinach ½ cup chicken broth 2- 1 oz. wedges Light Laughing Cow cheese ¼ grated parmesan cheese fresh basil […]

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Cheesy cauliflower nachos recipe

Indulge in your favorite game day snack – WITHOUT compromising your diet! Ingredients: avocado oil cooking spray 1/2 tsp. garlic powder 1/2 tsp. onion powder 1/2 tsp. ground cumin 1/2 tsp. smoked paprika 1/4 tsp. chili powder 1/2 tsp. sea salt 5 cups cauliflower florets, cut into ½-inch slices 1/2 cup fat free refried beans […]

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Baked tofu recipe

Not a fan of tofu? This recipe is sure to win you over! Baking tofu in the oven is a great method to achieve that crispy perfection, without all the extra oil. Perfect for meal prepping and pairing with Asian cuisines! Ingredients 1 (14 oz) block extra firm tofu 1-2 Tbsp. Braggs Liquid Aminos or […]

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Vegetable dip recipe

Struggling to include those vegetables? Try this low-fat vegetable dip! Ingredients 1 scoop Unjury Chicken Soup flavor protein powder ½ cup plain nonfat Greek yogurt Splash of your favorite vinegar Fresh or dried herbs of choice: chives, basil, parsley, dill, etc. Instructions   Thoroughly combine all ingredients, chill until ready to serve. Use as a […]

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Stuffed bell peppers

Whether it’s a hearty family dinner or a quick weekday lunch, this versatile recipe is sure to become a staple in your kitchen! Ingredients 1 lb lean ground beef or turkey 1 rib of celery, chopped 1 cup of broccoli, chopped 1 medium onion, chopped 2 garlic cloves (minced) 2 – 10 oz cans Rotel […]

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cabbage hash browns

This savory recipe is an easy addition to your low-carb breakfast with just 6 simple ingredients–and just as delicious as regular hash browns! Ingredients 2 large eggs ½ tsp. garlic powder ½ tsp. salt freshly ground black pepper 2 cups shredded cabbage ½ small onion, thinly sliced Instructions In a large bowl, whisk together eggs, […]

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Crispy and so delicious it’ll feel like cheating! Enjoy this low-fat tuna patty recipe! Ingredients 2- 6 oz. cans tuna (packed in water), drained * 2 eggs ¼ tsp. celery salt ¼ tsp. onion powder ¼ tsp. black pepper ¼ tsp. Old Bay Seasoning 2 oz. shredded fat-free cheddar cheese 2 Tbsp. parmesan cheese – […]

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