bariatric recipes

Julia's cooking... I'm not Julia Child, but I can cook...and even's bariatric friendly!

Who says you can't still enjoy great food after weight loss surgery? Yes, we can...  

Weight loss surgery has given me the opportunity to return to health and wellness and still enjoy the taste and pleasure of food.  

Recipes are not entered by "phases". For more information on food phases. check the "Post-op and Pre-op Food Phase" sections under basic information.

So, enjoy! Yes you can, you have many more meals to go.

spelt: naturally delicious

Recently, I have begun to replace many of the wheat items in my diet with other kinds of flour, such as spelt, almond, rice and coconut.

Spelt is among one of the oldest cultivated grains in the ancient grain world. Like quinoa, millet, amaranth, or other grains, spelt has not been manipulated to meet manufacturing needs.

Spelt is one of the foods that our body recognizes as real food. Keeping many of its original characteristics it provides a broader spectrum of nutrients than wheat, and along with its easy digestibility, it even holds anti-inflammatory qualities.

Spelt is an excellent source of vitamin B2, manganese, niacin, thiamin, and copper. This particular combination of nutrients may make it a helpful food for persons with migraine headache, atherosclerosis, or diabetes.

For those who suffer from health issues such as digestive problems, arthritis, Lyme’s disease, migraines, behavioral issues, skin irritations, irritable bowel syndrome, and others report that they feel better eating spelt rather than common wheat. I know, I do.

Spelt flour has been a great replacement in my diet and I have found that it doesn't affect my blood sugar like wheat. I generally feel better and have more energy and less tummy issues when I eat spelt rather than wheat. 

Spelt does have gluten, so it is not appropriate for people with celiac.

Spelt’s fragile gluten is easily broken apart during the chewing process which allows the enzymes and acid secreted during the digestive process to work on the surface of the food. During the digestive process, wheat forms a bolus which remains in a ball making it harder to digest.

I'm always hesitant about trying new recipes using ingredients I'm not familiar with, but after tweaking this one a bit, these muffins were a winner. Definitely worth the effort. A perfect companion for an egg, they make a wonderful breakfast treat. Quick and easy to make, they are delicious and freeze well, too. 

Spelt Flour: Julia's Chocolate Chip Banana Muffins

  • 3 1/2 cups spelt flour (I have substituted 1 cup coconut, 1 cup almond, and 1/2 cup flax meal) for less dense muffins.
  • 2 tsp baking soda
  • 1 tsp baking powder 
  • 1 egg
  • 3 cups mashed ripe bananas
  • 2/3 cup Truvia Nectar (honey blend)
  • 1/2 tsp Vanilla extract
  • 1/4 cup canola or coconut oil
  • 1 cup finely chopped pecans or walnuts
  • 1/2 cup mini chocolate chips

Preheat oven to 375. Line muffin tin with paper liners.

In a large bowl mix together dry ingredients: flour, baking soda, and baking powder.

In another bowl, beat egg. Add bananas, honey, vanilla, oil, nuts and chocolate chips. Mix well. 

Fold wet mixture into flour mixture and combine well. 

Spoon batter into tins and bake for about 20 mins. Makes 24 muffins.


Posted on Monday, February 26, 2018 at 10:33AM by Registered CommenterJulia Holloman in | CommentsPost a Comment

eggs and ham

Great recipes finds! How much more simple can it be to get in your daily protein than with these yummy breakfast treats?

For recipes like this easy egg and ham muffins, packed with 16 grams of protein, and loads other protein-rich ideas go to: Daily Burn 

I share this following site to give you ideas for foods with high protein possibilities. Although Daily Burn is a great site for exerise and dietary helps, it doesn't necessarily mean their recipes conform to our specific bariatric guidelines. Make sure that the recipes you choose are within your bariatric limits for fat, sugar and carb content—or adjust them to fit.

Remember that the guideline for safe eating—weight loss or maintenance after surgery (per serving) is approximately or no more than:

  • 5 grams fat or less
  • 10 grams sugar or less
  • 15 -20 grams carbs or less
Posted on Thursday, September 22, 2016 at 10:56AM by Registered CommenterJulia Holloman | Comments1 Comment

dark chocolate dipped apple slices

Dark Chocolate Dipped Apple Slices
  • 3 green apples, thinly sliced
  • 1 1/2 cups dark chocolate chips
  • lemon or pineapple juice 
  • crushed graham crackers
  • sunflower seeds
  • shredded coconut
  • raisins
  • chopped nuts: such as pistachio, peanuts, pecans, or walnuts
  1. Line a baking sheet with parchment paper, set aside.
  2. Melt chocolate in a double boiler or microwave
  3. Brush or dip apples in lemon or apple juice to prevent browning
  4. Dip one end of apple slices in chocolate and place on parchment paper
  5. Add toppings of choice and let cool until chocolate has hardened

Recipe modified from original recipe: compliments of

Posted on Wednesday, September 14, 2016 at 03:01PM by Registered CommenterJulia Holloman | CommentsPost a Comment

flourless banana pancakes

My dear friend, Hannah Meads, recently shared a recipe with me for these awesomely delicious banana pancakes. You won't believe the ingredients and how easy they are to whip up! When you taste them, you won't believe they are make with no flour. Just eggs and banana!

Banana Pancakes

  • 2 eggs beaten or blended
  • 1 banana mashed or blended
  • cinnamon

Cook in a skillet like regular pancakes on low to medium heat. They even brown like really pancakes, but be careful they burn quickly if too much heat. 

Garnish with a little syrup, peanut butter, whip cream or even a few mini chocolate chips!

The first time I made these I just used one egg and 1/2 a banana, but you could make the whole recipe and store them in the fridge for the next day, or an afternoon snack!

Enjoy. Yes, you can!

Posted on Monday, April 18, 2016 at 06:38AM by Registered CommenterJulia Holloman | CommentsPost a Comment

quick breakfast pizza roll


 "You can't eat pizza after weight loss surgery!" That's nonsense! Yes, you can. It's all about the right ingredients and smaller portion size. With a few adjustments and this quick and easy recipe from Diabetic Living you can have pizza and weight loss too! This recipe is not only good to you, it's good foryou. It's loaded with protein and fiber.

For breakfast?

Breakfast is the most important meal of the day, but too many of us are so focused on getting out the door, we don't make time to eat.

No time?

No more excuses. This recipe only takes 10 minutes to prepare. Make it ahead or pack it to go!

Important Lifestyle Changes

It's important to take care of yourself. After bariatric surgery that means making necessary lifestyles changes for success. The "diet mentality" is a thing of the past. For a more successful weight loss surgery experience it will be important to slow down—no skipping meals and no eating in a hurry. Take time to chew well and be mindful. After weight loss surgery this is how we roll....

Quick Breakfast Pizza Roll


  •          Non-stick cooking spray
  •          1 deli flat 7-grain thin sandwich roll, split
  •          4 slices turkey pepperoni (0.25 ounce total), quartered
  •          2 tablespoons diced green sweet pepper
  •          2 tablespoons pre-sliced mushrooms
  •          egg whites
  •          1 tablespoon milk
  •          2 teaspoons pizza sauce
  •          1 slice mozzarella cheese, cut diagonally into quarters
  •          4 slices Roma tomato (optional)


Coat a small non-stick saucepan with cooking spray; heat over medium heat. Sprinkle pepperoni, sweet pepper, and mushrooms into saucepan; cook for 2 minutes. 

In a small bowl, whisk together egg whites and milk; pour over pepperoni mixture in saucepan. Cook until egg white mixture begins to set. Using a spatula, fold the partially cooked egg white mixture over; cook about 2 minutes more or until it is cooked through. 

Meanwhile, toast the deli flat halves. Place cut sides down. While still warm, spread each half with 1 teaspoon of the pizza sauce; place two of the cheese quarters on each half. 

Spoon half of the egg mixture over each of the prepared deli flat halves. If desired, top with tomato.

Nutrition Facts Per Serving:  1 Serving: (adjust portion size to your bariatric lifestyle and food phase)  218 cal., 6 g total fat, 23 g carbs, 6 g fiber, 5 g sugars, 21 g protein.

 Yes, we can! We have many more miles to go! Let's get rolling..........

Posted on Sunday, February 28, 2016 at 11:21AM by Registered CommenterJulia Holloman | CommentsPost a Comment | References1 Reference
Page | 1 | 2 | 3 | 4 | 5 | Next 5 Entries