Cooking Tips for Healthier Comfort Dishes

During weight loss and especially after bariatric surgery you may discover that many of the recipes you previously enjoyed have higher fat content and offer little sticking power. The trick to sustained weight loss is not only changing eating habits but also finding a method that allows you to enjoy foods you love while staying on track with your weight loss goals. Reaching for higher fiber, high protein dishes offers sustained satiety which can prevent feelings of deprivation. Utilizing cooking tips to increase fiber, reduce fat, and lower calories can all work towards helping you reach your goal weight within the crucial first year after surgery. At CHRIAS our goal is to help you find a healthy balance between eating for pleasure and eating for health.

Remove Fatty Skin
The simple act of removing skin from chicken or cutting away fat from pieces of meat can save on calories and reduce your fat intake. Replace lost flavor from fat with spices or a marinade.

Substitute Greek Yogurt for Sour Cream
Top tacos, thicken soups and sauces, or create flavorful dips using plain Greek yogurt. Swapping out sour cream for Greek yogurt saves nearly 90 calories per quarter cup.

Trade Veggies for Ground Beef
Blend in minced veggies to bulk up ground beef with fewer calories. This change still allows you to get valuable protein and also sneak additional fiber and vitamins into your dish. After surgery like gastric bypass or gastric sleeve it is especially important to consume enough protein (to maintain lean muscle mass) as well as receive vitamins and minerals found in fresh produce.

Replace Potatoes or Rice with Cauliflower
Did you know you can replace rice in a stir-fry or curry dish with roasted cauliflower? Try mincing cauliflower finely, spreading thinly on a baking sheet, and roasting it at 450 degrees until just soft and slightly browned for an excellent substitution for rice. Additionally, steamed cauliflower can be pureed and used as a substitute for mashed potatoes.

Swap Spaghetti for Spaghetti Squash
Enjoy hearty spaghetti sauce without carb laden pasta when you substitute spaghetti squash for noodles. Ensuring you don’t consume too many carbs at once can also prevent dumping syndrome.

Thicken Soups with Pureed Beans
Blending broth and white beans (like great northern beans) until creamy adds extra thickness, a smooth texture, and additional protein to hearty stews and soups.

With a few changes, you can still enjoy comfort foods after surgery at our Delaware weight loss center. Swap out nutritionally devoid items like simple carbohydrates for higher fiber options, replace high fat/calorie items for skinny versions of themselves, and sneak in vegetables to add bulk to your favorite dishes. Adding spices can replace lost flavor from fats, too. At CHRIAS we recommend meeting with our dietitian to help you determine what additional nutrition and supplements your body may need after surgery. To learn more about gastric banding or additional weight loss surgeries we offer, attend a free informational seminar or call us at 302-892-9900.

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