University of Kansas Weight Management Program

12/25/2025

Have a very Merry Christmas & Happy Holidays! ☃🎄
-The KU Weight Management Team 🎁❄

12/25/2025

Kale-Butternut Squash Gratin 🥘🥬
Serving (1) 119 calories | 6g protein
View recipe here:

This colorful gratin dish livens up any holiday plate. Creamy melted Gruyère is comforting, while a blend of cumin, nutmeg, and cayenne pepper lends a warm, spicy note.

12/24/2025

Sauteed Broccoli & Kale w/ Toasted Garlic Butter 🥦🥬
Serving (1): 105 calories | 5g protein
View recipe here:

In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed red pepper sauce. Serve this healthy recipe alongside roasted chicken, turkey or ham—or on top of your favorite whole grain, such as quinoa or farro.

12/23/2025

Caramelized Cabbage w/ Bacon 🥬🥓
Serving (1): 86 calories | 5g protein
View full recipe here:

Caramelized Cabbage and onions with bacon and garlic - a simple, healthy side dish that is paleo, keto, whole30 easy and delicious!

12/23/2025

Crockpot Beef Stew🥘
Serving (1): | 391 calories | protein: 46g
view full recipe here:

The Best Crock Pot Beef Stew made easy in your slow cooker! All it takes is 15 minutes of prep to make this comforting meal!

12/23/2025

Black Bean Brownies

Ingredients:
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup semisweet chocolate chips, divided
• 3 tablespoons canola oil
• 3 large eggs, room temperature
• 2/3 Truvia sweet complete brown sugar
• 1/2 cup baking cocoa
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• 1/8 teaspoon salt

Directions:
1. Place the beans, 1/4 cup chocolate chips and oil in a food processor; cover and process until blended. Add eggs, brown sugar, cocoa, vanilla, baking powder and salt, cover and process until smooth.
2. Transfer to a parchment-lined 8-in. square baking pan. Sprinkle with remaining chocolate chips. Bake at 350° for 20-25 minutes or until a toothpick inserted in center comes out clean. Cool on a wire rack. Cut into bars.

1 brownie: 167 calories | 4g protein

12/22/2025

🍏🍎🥧Caramel Apple Tartlets 🍏🍎🥧

Ingredients:
• 1 sheet refrigerated pie crust
• 1 tablespoon monk fruit sweetener (or stevia)
• Dash ground cinnamon

Filling:
• 2 teaspoons butter
• 2 cups diced peeled tart apples
• 3 tablespoons monk fruit sweetener (or stevia)
• 3 tablespoons fat-free caramel ice cream topping
• 2 tablespoons all-purpose flour
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon lemon juice
• 1/8 teaspoon salt

Directions
1. Preheat oven to 350°. On a lightly floured surface, roll out dough; cut into twenty 2-1/2-in. circles. Press onto the bottom and up the sides of 20 miniature muffin cups coated with cooking spray. Prick crusts with a fork. Spray lightly with cooking spray. Combine sugar and cinnamon, sprinkle over crusts.
2. Bake until golden brown, 6-8 minutes. Cool for 5 minutes before removing from pans to wire racks.
3. In a large saucepan, melt butter. Add apples; cook and stir over medium heat until crisp-tender, 4-5 minutes. Stir in sugar, caramel topping, flour, cinnamon, lemon juice and salt. Bring to a boil; cook and stir until sauce is thickened and apples are tender, about 2 minutes. Cool for 5 minutes. Spoon into tart shells.

1 tartlet: 74 calories |1g protein

12/22/2025

Garlic Butter Roast Chicken
Serving (1): 400 calories | 53g protein
View full recipe here:

Garlic Butter Roast Chicken is the most tender, juicy oven-baked whole chicken recipe! Serve it with your favorite sides for a healthy meal.

12/21/2025

The Holidays are near...
This week -- look forward to some sweet, savory, & mindful treats just in time for the holiday szn🍪🎄

12/19/2025

Yummy Breakfast Idea:
Spinach & Feta Quiche 🍳🥘🥬
Servings: 8 | calories: 126 (per serving) | protein: 7g (per serving)
View full recipe here: https://www.eatingwell.com/recipe/7901059/spinach-feta-quiche/

12/17/2025

Breakfast idea:
Red Berry Smoothie 🫐🍓🥤
Serving size: 4 | 91 calories | 5g protein
View recipe here: https://www.eatingwell.com/recipe/265452/red-berry-smoothies/

12/15/2025

Simple & Delicious Breakfast Recipe:
Avocado and Kale Omelet 🥑🍳
serves: 1 | 339 calories| 15g protein
View recipe here: https://www.eatingwell.com/recipe/259658/avocado-kale-omelet/