Sauce for topping:
1 cup ketchup
3 Tablespoons red wine vinegar or cider vinegar
3 Tablespoons Splenda®

Heat oven to 350°F.  In a small bowel, whish ketchup, vinegar and Splenda® together. Set aside.  In a large bowl, add ground beef, beaten eggs, oats, Worcestershire sauce, tomato paste, canned tomatoes, thyme, allspice, salt and pepper.  Grate in the onion and garlic.  (This will produce a smooth onion and garlic pulp!). Using VERY clean hands (or gloves), work all the ingredients together just until well combined.  Try not to over mix.  Shape into a meatloaf rectangle and place into a 9x13 inch pan lightly coated with cooking spray.  Bake for 30 minutes, pour sauce over the top of the meatloaf, and bake 30 more minutes.  Let rest for five minutes.  Serve hot.

Recipe makes 8 servings.   Per 1 serving: Calories: 170, Total Fat: 4.5g, Carbohydrate: 12g, Fiber: 7g, Protein: 19g
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Tuna Salad
Recipe adapted from the Bariatric Innovations Cookbook by Dawn Boxell, RD 

1 – 9 ounce can tuna, drained
¼ cup part-skim ricotta cheese
2 Tablespoons light mayonnaise
2 Tablespoons red wine vinegar
1 Tablespoon MT. Olive no-sugar added sweet pickle relish
2 cloves garlic, finely chopped
½ tsp. salt
¼ tsp. pepper

Combine all ingredients and mix well.   Eat alone or with whole grain crackers (crackers not included in nutrient analysis).
Recipe makes 4 (1/2 cup) servings.  Per 1 serving: Calories: 120, Total Fat: 3g, Carbohydrate: 5g, Fiber: 1g, Protein: 19g
FYI: This recipe originally called for 2 green onions (chopped) and 1 cup cucumbers (peeled & chopped).When you transition to Stage 4, you may add those items back in.
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Mini Turkey Meatballs
Recipe courtesy of the American Diabetes Association at www.diabetes.org

1 lb. ground turkey breast (look for extra lean ground turkey)
2 large eggs
½ cup bread crumbs or ½ cup dry oats
¼ cup grated Parmesan cheese
¼ cup onions, finely diced
1 Tbsp. minced parsley
½ tsp. black pepper
Cooking spray

Combine all ingredients and mix by hand.  Do not over mix.  Shape into small fork-sized balls.  Heat a skillet and spray with cooking spray.  Cook mini meatballs until browned and done (an internal temperature of 160°F). 
Recipe makes 6 servings.  Per 1 serving: Calories: 140, Total Fat: 3.5g, Carbohydrate: 8g, Fiber: 1g, Protein: 18g
Combine all ingredients in blender. Cover and blend on medium speed until smooth. Serve immediately.
 
Makes 2 (6-8 ounce servings), per serving: Calories: 95, Total Fat: 4.5g, Carbohydrate: 6g, Fiber: 3g, Protein: 7.5g
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Spicy Black Bean Burger with Avocado

1 Morningstar Farms® Spicy Black Bean Burger (found in the frozen section of the grocery store)
¼ avocado, sliced
1-2 Tbs. of salsa

Microwave Morningstar Farms® Spicy Black Bean Burger for 1 minute.  Transfer to hot non-stick skillet or grill pan and continue to flip burger until hot and crispy (usually takes about 5 minutes).  While burger is cooking, cut ¼ of avocado into small slices.  When burger is cooked, place avocado slices and 1-2 Tbs. salsa on top.  Enjoy!

Nutrition Facts, per 1 burger: 200 calories, 11.4g fat, 17g carbs, 7.4g dietary fiber, 12g protein, 354 mg sodium

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Spaghetti Squash ...Great alternative to pasta!
1 spaghetti squash (sometimes called winter squash) --> see picture on left- found in produce section
16 oz extra lean ground turkey or ground sirloin
2 (25 oz) jars of light spaghetti sauce

Preheat oven to 375°F.  Cut spaghetti squash in half, lengthwise (careful, this is the hardest part!).   Scrape out the seeds and pulp as you would with any squash or pumpkin. Poke fork holes in both sides of squash to cut down on baking time.  Place both squash halves face down on a baking sheet and bake @ 375°F for about 30-40 minutes (cooking time may vary by oven).  While squash is baking, cook ground turkey or sirloin on skillet until meat is completely cooked through.  Add 2 cans of spaghetti sauce. 

Squash is done when it is tender and still yellow, do not overcook until squash becomes an "orangey" color because squash will be too mushy.   Use a fork to separate strands and remove them from the squash into a bowl. 

For post-bariatric patients: Place ¼ cup spaghetti squash on plate, add ¼ cup meat sauce on top.  Enjoy! 

Nutrition Information: Per ½ cup serving (1/4 cup spaghetti squash and ¼ cup meat sauce):  80 calories, 1 g fat, 5g carbs, 1g dietary fiber, 190 mg sodium, 10g protein

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Thai Shrimp and Papaya Salad
The Healthy Kitchen: Recipes for a Better Body, Life and Spirit
by: Dr. Andrew Weil and Rosie Daley

14 servings
Serving size: 1/2 cup

Shrimp

12 large raw, cleaned and deveined shrimp
1 Tbs. toasted-sesame oil
¼ tsp. prepared chili paste (optional)

Salad
6 cups washed and dried baby mixed field greens
¼ tsp salt
¼ cup freshly squeezed lemon juice
2-4 Tbs. olive oil

Papaya Salsa
½ cup or 1 bunch cilantro
1 cup cubed papaya
1 cup cubed red bell pepper
¼ cup diced red onion
1 small jalapeno pepper, seeded and minced (optional)
2 Tbs. freshly squeezed lime juice

Preheat the broiler for 15 minutes.  Meanwhile, put the shrimp in a medium bowl and add the sesame oil and chili paste. Toss with a spoon to coat the shrimp completely and evenly. Lay the seasoned shrimp on a baking tray and broil for 1 minute on the middle rack.  Turn them over and broil for 1 more minute or until they are cooked through.  Shrimp should be pink when they are done.  Toss the mixed greens with the salt, lemon juice and olive oil until the leaves are thoroughly coated. Pinch the leaves off the cilantro stems.  Put them in a small bowl with the remaining salsa ingredients and mix thoroughly with a spoon. Toss the shrimp into the salsa and stir until they are coated.  Put the mixed greens on a platter and the shrimp on top. 
Nutrition Information: 12 servings (1 shrimp): 60 calories, 5g fat, 4g carbohydrates, 1g dietary fiber, 2g protein, 64mg sodium
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The Tasty Ribbon Salad

½ cup cider vinegar
4 teaspoons of sugar (you may substitute with Splenda® if you’d like)
½ teaspoon salt, divided
3 zucchini (about 1 ½ pounds)
2 yellow squash (about ¾ pounds)
1 garlic clove
½ cup packed fresh basil leaves
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
6 ounces part-skim mozzarella cheese, cut into ¼-inch cubes

Combine vinegar, sugar, and ¼ teaspoon salt until sugar dissolves.  Trim ends of zucchini and squash; cut into thin ribbons with harp-shaped peeler.  Add to vinegar mixture.  Cover and chill 2 hours or overnight.
Bring a small pan of water to a boil; add garlic.  Remove with a slotted spoon after 1 minute.  Rinse under cold water; set aside.  Add basil to boiling water; immediately remove and rinse under cold water.  Reserve 1 tablespoon of cooking liquid.  Transfer garlic and basil to a food processor, and add lemon juice, olive oil, reserved water and the remaining ¼ teaspoon salt.  Process until smooth. 
Drain squash, divide among plates.  This recipe makes 8 (~1/2 cup) servings, each with ½ Tablespoon of basil oil.  Top each serving with cubed mozzarella and drizzle with basil oil. 
Serving size ½ cup.  Recipe makes about 8 servings.  Per 1 serving: Calories: 105, Total Fat: 5, Carbohydrate: 9g, Fiber: 2g, Protein: 6.5g
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Veggie Tray and Tangy Greek Yogurt Dip
16 oz container of Fat Free Plain Greek Yogurt (i.e., Oikos, Fage)
1 packet of Hidden Valley Ranch Mix (dry)
Stir together, serve with your favorite veggies! My person al favorites: broccoli, cauliflower, red and green
peppers, mushrooms, grape tomatoes, jicama, and baby carrots.
Nutrition Information: Per 2 Tbs. 20 Calories, 0g fat, 2g carbohydrates, 0g fiber, 3g protein, 141mg sod
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Lean Turkey Meatballs
1 lb extra lean ground turkey (97/3)
3 cloves garlic, minced
¼ cup onion, finely chopped
¼ cup parsley, chopped
½ tsp salt
½ teaspoon pepper
½ tsp oregano
1 egg, beaten
½ cup dry breadcrumbs
Directions:
Mix all the ingredients and shape into ~30 meatballs (~1” across). Spray a non-stick pan lightly with non-stick
spray. Cook the meatballs for 5-6 minutes or until cooked through and nicely browned on the outside. Repeat
this process until all of the meatballs have been cooked. Serve with a light marinara sauce.
Nutrition Information: Per 1 meatball: 30 Calories, 0.5g fat, 2.1g carbohydrates, 0.3g fiber, 4g protein, 56mg
sodium
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Quinoa and Cranberry Salad
www.foodtv.com
Yield 10 servings
1 cup quinoa
1 cup dried cranberries (unsweetened)
1 cup frozen green beans, defrosted
1/4 cup walnuts, chopped
1/4 cup green onions, sliced
1/4 cup balsamic vinegar
1 1/2 tablespoons olive oil
4 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Combine quinoa with 2 cups water in a medium saucepan and bring to a boil over high heat. Reduce heat to a
simmer, cover, and continue cooking until all water is absorbed.
In a medium bowl, combine cooked quinoa, dried cranberries, green beans, walnuts, and green onions until
well mixed. In a small bowl, whisk the balsamic vinegar, olive oil, and garlic until well blended. Pour over the
quinoa mixture. Toss until well blended. Season with salt and pepper, to taste. Chill in the refrigerator for at
least 30 minutes before serving.
Nutrition Information per ½ cup: 150 Calories, 6g fat, 34g carbohydrates, 7g dietary fiber, 5g protein, 120mg
sodium
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Healthier Green Bean Casserole
American Diabetes Association www.diabetes.org
14 servings
Serving size: 1/2 cup
Preparation time: 35 minutes
Cooking time: approximately an hour and a half
Onion topping
2 medium yellow onions, halved, peeled, and sliced thin
1/4 cup all-purpose flour
2 Tbsp. panko breadcrumbs
1 tsp. garlic powder
1/4 tsp. Kosher salt
1. Preheat the oven to 400°F.
2. To prepare the onions, toss the onions with the flour, breadcrumbs, garlic powder, and salt. Spread the
onions on a baking sheet (sprinkle with any excess flour mixture that does not initially adhere to the onions),
and bake for about 40 to 45 minutes until onions are browned, tossing them around every 10 minutes. Remove
the onions from the oven and set aside. Reduce the oven temperature to 350°F.
3. To a large pot of boiling water, add the green beans, turn off the heat, and let the green beans stand in the hot
water for 2 minutes. Drain and plunge the green beans into a bowl of ice water. Drain again. Set aside.
4. Heat the oil in a large skillet over medium heat. Add the mushrooms and red pepper and sauté for about 5
minutes until mushrooms are browned.
5. Add the broth and green beans, cover, and cook until the broth is absorbed, about 7 minutes. Remove the
skillet from the stove and fold in the sour cream.
6. Pour the green bean mixture into a casserole dish and cover and bake for about 15 minutes. Uncover, and top
with the onions, and bake for 10 to 15 minutes more.
Nutrition Information (per ½ cup): Calories 80, Total Fat 2.5 g, Sodium 75 mg, Total Carbohydrate 11 g, Dietary
Fiber 2 g, Sugars 4 g, Protein 3g
Splenda Fresh Cranberry Orange Relish
SERVES 12
Ingredients
2 (12 ounce) packages fresh cranberries
2 large oranges, unpeeled
2 cups Splenda granular (sugar substitute)
1 cup pecans, chopped (optional)
Wash the cranberries and set aside. Wash the oranges and do not peel them.
Slice each orange into eight sections. Using a food processor, process cranberries and oranges. Stir in splenda.
(If using the pecans, add those as well.) This can be made the day before, just keep it chilled until ready to
serve.
Nutrition Information per 1 serving:
With pecans: 90 calories, 7g fat, 13g carbohydrates, 3g fiber, 1.5g protein, .5mg sodium
No pecans: 30 calories, 0g fat, 11g carbohydrates, 2g fiber, 0.5g protein, .5mg sodium
Casserole
2 lb. green beans, trimmed
1 Tbsp. olive oil
8 oz. cremini mushrooms, sliced
1 medium red pepper, diced
2/3 cup low-fat, reduced-sodium
chicken broth
1 cup reduced-fat sour cream
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Pumpkin Ricotta Mousse
Recipe provided by Flourish www.obesityhelp.com
1 cup low-fat ricotta cheese
1 cup pumpkin puree (such as Libby’s)
2 Tablespoons sugar-free, fat-free white chocolate instant pudding mix
2 Tablespoons Splenda
½ teaspoon Chinese Five Spice
1 teaspoon cinnamon
1 1/3 cup frozen sugar-free whipped topping, thawed
Directions: In a food processor or blender, blend ricotta and pumpkin until smooth. Add pudding mix,
Splenda, Chinese Five Spice, cinnamon, and 1/3 cup whipped topping. Process until well-blended and
smooth. Remove from food processor, pour into medium bowl and fold in the final cup of whipped topping.
Refrigerate until ready to serve. Serve in parfait glasses. Top with a dollop of whipped topping and a sprinkle
of toasted almonds and cinnamon, if desired. Tastes like fall!
Nutrition Information: Number of servings: 6-8, Portion size: ½ c Calories: 50.7, Protein: 3.5 grams,
Carbohydrates: 5.8 grams, Fat: 1.5 grams
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Taffy Apple Salad
1-6oz. package of sugar free butterscotch pudding mix
1-granny smith apple, finely chopped
1-6oz. can crushed pineapple with light juice
3 cups light Cool Whip
¾ cups of blanched almonds
Directions: Combine chopped apple, pineapple with juice, and pudding mix. Fold in Cool Whip then add
almonds. Serve chilled
Nutrition Information: Number of servings: 10-12, 1/2c servings Calories: 124, Protein: 2.9g, Protein: 16g, Fat:
5.6g
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No Bake Fudgey Peanut Butter Bites
Provided by: Christine Bennett
½ c fat-free cream cheese
6T reduced-fat natural peanut butter
4 scoops Chocolate Whey protein
1/8 c Eggbeaters egg substitute
1 packet Nestle Carnation Fat-free hot chocolate
½ c raw oatmeal
Splenda artificial sweetener
Directions: Heat cream cheese and PB in the microwave until soft. Mix well. Add splenda to taste. Add part
(not all) of the Eggbeaters. Add protein and mix well. Expect mixture to be dry and difficult to mix at first. Add
Nestle Hot chocolate mix and mix well. If it needs to be wetter, add more of the eggbeaters. When you get a
play-doh consistency, add oats and mix. Lightly spray wax paper and press out to desired thickness. Chill in
refrigerator for 2 hours. Cut into 1inch pieces.
Nutrition Information: : Yield: ½ of 9x13 pan, Portion size: 1 inch square Calories: 40, Protein: 5g*,
Carbohydrates: 2.3g, Fat: 1g * Protein may vary depending on protein powder and peanut butter used in recipe
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Holiday Nog
Recipe provided by Barb MacTaggart
7 cups skim milk, divided
1 package (1 ounce) instant sugar free vanilla pudding mix
1-2 teaspoons vanilla extract or rum extract
4-8 tsp (to taste) of Splenda
1 cup evaporated skim milk
Directions: Combine 2 cups milk, pudding mix, vanilla and sugar substitute in a bowl; mix according to
pudding directions. Pour into a ½ gallon container with a tight fitting lid. Add 3 cups milk; shake well. Add
evaporated milk and shake. Add remaining milk; shake well. Chill.
Nutrition Information- makes 8 servings (per serving): 105 calories, 0g fat, 16g carbohydrates, 0g dietary fiber,
9g protein, 190mg sodium