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It is starting to get chilly out… That means the holidays are on the way! Try this fall inspired calorie friendly, no added sugar Pumpkin Dessert at your Halloween or Thanksgiving party.

Recipe by Bariatric eating

Pumpkin Roll with Cream Cheese Filling, sugar free

inspired calorie friendly

Prep time:  30 mins
Cook time:  20 mins
Total time:  50 mins

Sponge Cake

  • ¾ cup all-purpose flour
  • 1 teaspoon baking soda
  • ½ teaspoon ground cinnamon or pumpkin pie spice blend
  • Pinch of salt
  • 3 eggs, separated
  • 1 cup Splenda or ½ cup Truvia (Stevia)
  • ⅔ cup canned pumpkin


  • One 15 ounce container ricotta
  • ½ cup Fage Greek yogurt
  • 1 teaspoon vanilla
  • 2 tablespoons Jello Sugar Free Vanilla Instant Pudding powder


  1. Preheat oven to 375º F. Spray 15 x 10 inch rimmed baking sheet with cooking spray and set aside.
  2. Combine the flour, baking soda, cinnamon and salt in a small bowl and set aside. In another small bowl, using a hand mixer beat egg whites until stiff peaks form and set aside. Using same beaters and a medium bowl, blend egg yolks until smooth. Add sweetener and pumpkin, beating on high until smooth. Fold in the whipped egg whites. Sprinkle the flour mixture over the lightened pumpkin mixture and gently fold until just blended.
  3. Spread into prepared pan. Bake until cake springs back when lightly touched, 12 to 14 minutes. Cool for 5 minutes and turn cake out onto wax paper on top of a clean tea towel – lift up end of paper across the short side – folding the paper over the end of the cake and loosely rolling it up. Cool roll on a wire rack.
  4. Whip the ricotta, yogurt, vanilla and instant pudding powder for 45 to 60 seconds, until thick and well combined – or if you don’t mind another bowl to wash, blend in the food processor for a smooth custard filling.
  5. Unroll cooled pumpkin cake, spread with filling, and re-roll. Wrap in plastic wrap; refrigerate at least one hour. To serve cut chilled cake into ½ inch slices with a serrated knife; dust with a teaspoon each of powdered sugar & cinnamon placed in a wire strainer.

Serving size: Serves 10


Chilly? Warm up with a healthy, bariatric friendly bowl of soup for dinner. Try this delicious soup recipe from Bariatric Eating.

Recipe from Bariatric Eating at

Lasagna Soup

inspired calorie friendly

Prep time:  10 mins
Cook time:  30 mins
Total time:  40 mins


  • 4 garlic cloves, sliced
  • 1 tablespoon olive oil
  • ¼ teaspoon crushed red pepper
  • ½ teaspoon whole fennel seed
  • ½ pound lean Italian sausage, casings removed – or Jimmy Dean Italian sausage
  • One 32-ounce container Swanson Natural Goodness chicken broth
  • One 28-ounce can Hunts Petite Cut, Crushed or Progresso Crushed Tomatoes
  • 1 teaspoon kosher salt
  • Freshly ground black pepper
  • ½ cup coarsely chopped fresh basil – don’t skimp on the fresh basil as it will infuse deliciousness into the soup
  • 1 cup part skim Calabro or Polly-O ricotta cheese
  • ¼ cup grated Parmesan
  • 2 tablespoons chopped flat leaf parsley
  • 1 cup cooked mini Farfalle or bow tie pasta – optional


  1. Sauté the garlic in the olive oil over medium high heat in a large pot 2 to 4 minutes until fragrant – add the crushed red pepper and fennel seed and toast for 30 seconds stirring constantly. Add the sausage and cook, breaking up with fork, 5 to 7 additional minutes until browned and in small even pieces.
  2. Stir in the broth, tomatoes, salt, pepper and basil. Bring to a boil, lower heat and simmer for 15 to 20 minutes. Just before serving, add the cooked bow tie pasta to the soup. Blend the ricotta, 2 tablespoons Parmesan, and parsley in a small bowl. Ladle the soup into a shallow bowl, add a dollop of the ricotta mixture in the center, and sprinkle with the remaining Parmesan.


It’s summer!!! Too Hot to Cook? Why not enjoy an iced protein shake for a meal replacement!

Recipes from Bariatric

Red, White and Blue Protein Popsicles

• Sliced strawberries
• Blueberries
• Ready to drink Premier Protein Vanilla Shake

• Line popsicle mold with sliced strawberries and blueberries
• Fill popsicle molds with Premier Protein Vanilla Shake
• Freeze Overnight

Enjoy as a cool meal on a warm summer night!!!

Orange Creamsicle Protein Pops

• 1 11oz carton of Premier Protein Vanilla ready to drink shake
• 1-2 sugar free orange flavored drink sticks (brand of your choice. # packets of orange flavor to your liking)
• A generous squirt of lemon juice

• Combine all ingredients in a blender for two minutes
• Pour into popsicle molds
• Freeze well (to remove, you may need to run frozen pop under cool water for a few seconds to remove pop from mold)

Bon Appetit!!!


UNJURY Chilled Chocolate PB2 Cups

inspired calorie friendly

Ingredients: (64% Protein, 32 Calories from Protein**)

  • 1 Scoop UNJURY Chocolate Splendor or Chocolate Classic Protein Powder
  • 7 Tablespoons Bell Plantation PB2 Powder
  • 1/3 Cup Water
  • 1/4 Cup Skim Milk or milk of your choice


In one bowl, mix 7 tablespoons of PB2 Powder with 1/3 cup of water. Mix until blended into a creamy consistency. Set aside.

In another bowl or a shaker bottle, mix 1 scoop of UNJURY Chocolate Splendor or Chocolate Classic with 1/4 cup of skim milk or alternative milk. Whisk together or shake until it is a thin liquid consistency.

Using tin foil muffin cups*, spoon the PB2 peanut butter mixture into 5 muffin cups. Then take the UNJURY Chocolate Splendor mixture and pour or spoon it over top of the peanut butter.

Put muffin cups in freezer and allow to freeze for 4 hours.

Allow the UNJURY Chocolate PB2 cups to thaw for 3-5 minutes before taking out of the tin foil muffin cups.

Important: Consume while still cold (within 5 or 10 minutes).

*-The tin foil muffin cups work best with this recipe for easy peeling and consumption methods.

Calories using Skim Milk: 60 calories; Total Fat: 1 gram; Carbohydrates: 5 grams; Sugars: 2 grams; Protein: 8 grams. 53% calories from protein

**Calories using 30 Calorie Almond Milk: 50 calories; Total Fat: 1 gram; Carbohydrates: 4 grams; Sugars: 1 gram; Protein: 8 grams. 64% calories from protein


Craving Pizza but don’t want the carbs?
Try Cauliflower Crust Pizza!!

Recipe from


  • ½ large head of cauliflower
  • 1 garlic clove
  • ½ tsp dried oregano
  • Kosher salt and freshly ground pepper
  • 1 large egg
  • ½ cup romano or parmesan cheese
  • ½ cup marinara sauce
  • sliced mushrooms
  • 1 cup shredded mozzarella cheese
  • crushed red pepper flakes to taste

Makes 4 servings. ½ serving is a portion for after weight loss surgery.


  1. Line a rimmed baking sheet with parchment paper and brush with olive oil. Preheat oven to 450 degrees. You can use a pizza stone if you like and line it with the parchment paper for a crispier crust.
  2. Add the cauliflower, garlic, oregano, ½ tsp of salt and a few grinds of black pepper to a food processor and pulse until finely ground to the size of uncooked rice. Add the egg and romano cheese and pulse until just blended and the mixture can be pinched and will hold together.
  3. Evenly spoon the cauliflower mixture into a 12 inch circle on the parchment paper and pack it down. You may want to cover it with another sheet of parchment paper or wax paper and use a rolling pin. Bake until golden and darker at the edges ~ 10-12 minutes. Place another sheet of parchment paper on top of the curst and another baking sheet and flip so the other side can crisp. Bake for an additional 8-10 minutes.
  4. Remove the crust from the oven and turn on the broiler.
  5. Spread the curst with marinara sauce, add the mushrooms and mozzarella. Sprinkle with red pepper flakes to your liking. Broil until bubbly with browned spots ~ 4 minutes.


What’s For Easter Dinner???

Roasted Garlic & Rosemary Lamb, Parmesan Roasted Cauliflower & Grilled Asparagus

Roasted Garlic & Rosemary Lamb


4 whole garlic heads
Kosher salt & freshly ground pepper
2 Tablespoons olive oil
1 Boneless leg of lamb, about 4 pounds, rolled & tied
2 Tablespoons chopped fresh rosemary


  1. Preheat oven to 425 degrees
  2. Cut the very top of each garlic head of garlic; season with salt & pepper and drizzle with a teaspoon of the olive oil. Replace tops of garlic and wrap in foil. Roast for 40-50 minutes until soft and golden. Allow garlic to cool and then squeeze the garlic into a small bowl. This mixture can be prepared in advance.
  3. Mix the roasted garlic paste with ½ teaspoon salt & ¼ teaspoon pepper, the remaining olive oil and the rosemary. Tuck about half of the garlic herb blend by spoonful’s inside the roast where it is rolled, getting as much of in the center as possible without untying it. Spread the remaining mixture over the outside of the roast and place in a heavy roasting pan. If you have rosemary sprigs left, place them in the bottom of the roasting pan as a bed for the roast.
  4. Roast at 425 degrees for 20 minutes and then reduce to 300 degrees and continue to roast for another 45 minutes. At this time, check the meat with a meat thermometer and remove from oven when the internal temperature reaches 130 degrees for medium rare. Lamb shouldn’t be cooked until well done because it will be too dry. Let the roast stand for 20 minutes before carving to retain flavor and moisture.
  5. Cut the kitchen string and slice with a sharp carving knife- cut 1/2 “ thick slices, cut across the grain of meat. Add 1 cup of chicken stock to the roasting pan and mix with the browned mixture at the bottom of the roasting pan to make a gravy-skim off the fat from the gravy.

Parmesan Roasted Cauliflower


1 large head of cauliflower- cut into 1” thick slices and separated into florets
2 Tablespoons olive oil
1 teaspoon Kosher salt (optional)- the salt from the Parmesan Cheese may do the trick
Freshly ground pepper (may want to use white pepper)
½ cup grated Parmesan cheese


Preheat oven to 425 degrees. Place cauliflower florets on a tin foil lined metal baking sheet
Drizzle olive oil over cauliflower and sprinkle with pepper, Parmesan cheese and salt if using
Roast 15-20 minutes or until fork tender

Grilled Asparagus


1 Pound fresh asparagus
Olive oil
Sea salt or Kosher salt and freshly ground pepper
1 lemon


  1. Snap off the bottom end of each asparagus and peel the bottom 2 inches with a vegetable peeler. Lightly coat the asparagus with olive oil, salt and pepper by rolling then around with your hands against each other on a large plate.
  2. Heat a grill pan or skillet over medium heat and cook the asparagus until slightly softened with light brown grill marks ~ 3-4 minutes. Serve on a serving platter with a squeeze of fresh lemon juice.

Recipe courtesy of


The Best Meatloaf on Earth.
(Not a carb in sight!)

inspired calorie friendly

2 teaspoons olive oil
1 large sweet onion, diced
3 garlic cloves, minced or crushed
8 ounces baby bella or white button mushrooms, diced
1 tablespoon tomato paste
½ cup sherry, white wine, or chicken broth
1 ¼ pound meatloaf mix of pork/beef/veal
1 large egg
1 cup freshly grated Monterrey Jack cheese
1 ½ teaspoon salt
1 teaspoon black pepper
1 teaspoon dried thyme
¼ cup chopped flat leaf parsley
One 28 ounce can petite diced tomatoes

In a large sauté pan, heat the olive oil over medium high and cook the onions and garlic until softened and translucent. Add the mushrooms and cook until they have given up their liquid and continue cooking until liquid has evaporated and mushrooms have browned edges. Add tomato paste, sherry or wine, and further reduce to a glaze. You don’t want this to be a loose mixture, just the soft sautéed vegetables. Remove from heat to cool.

Preheat oven to 375 degrees.

In a large bowl, using your hands, combine ground meat, egg, cheese, salt, pepper, thyme, parsley and about half of the cooled mushroom mixture, until well blended.

Pat into loaf shaped oval, about 3 inches thick, in a cooking spray coated baking dish. Add the tomatoes to the sauté pan with the remaining mushrooms to combine, season with salt and pepper to taste, then pour over the meatloaf. Bake 45 minutes until tested at 135 degrees in center with instant read thermometer. Remove from oven and allow to rest for 10 minutes before slicing.

Recipe courtesy of


Quinoa Pistachio Salad

1 cup quinoa
½ teaspoon fine sea salt
1/3 cup shelled pistachio nuts
½ medium celery stalk, very thinly sliced
3 scallions, sliced including about half of the green tops
¼ cup dried cranberries, coarsely chopped
1 recipe Balsamic vinaigrette

Balsamic Vinaigrette
1 tablespoon balsamic vinegar
¼ teaspoon fine sea salt and freshly ground black pepper
4 tablespoons extra virgin olive oil, divided


  1. Place the quinoa in a medium covered pot with 1 ½ cups water and the salt, bring to a boil, lower heat, cover and simmer. Cook until the quinoa is soft but still has a little bite and the water has been absorbed, about 10-12 minutes.
  2. Transfer the cooked quinoa grain to a large bowl and let it cool. Add the pistachios, celery, scallions, and cranberries and toss everything together.
  3. Make the Balsamic Vinaigrette by blending the vinegar, salt and black pepper into a small bowl. Slowly pour 2 tablespoons extra virgin olive oil into the bowl, beating constantly with a fork or Wisk. Beat in 2 teaspoons water, then the remaining 2 tablespoons of extra virgin olive oil. Toss with the salad just before serving.

Recipe courtesy of


Parmesan Roasted Cauliflower

1 large head fresh cauliflower, cut into 1-inch think slices and separated into florets
2 tablespoons olive oil
1 teaspoon Kosher salt
freshly ground black pepper
½ cup freshly grated Parmesan cheese

Preheat oven to 425 degrees. Arrange cauliflower on metal rimmed baking sheet and drizzle with olive oil. Sprinkle with salt, pepper and Parmesan cheese. Roast 10-20 minutes or until fork tender.

Recipe courtesy of

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