Healthy Weight Management & Bariatric Surgery

02/15/2026

It’s 👩🏻‍🍳
It’s Valentine's Day weekend ❤️, and while romantic dinners out are lovely, sometimes a delicious, healthy, and easy meal prep is the real act of love 🥰– especially when it frees up time for other romantic gestures! Today, I've crafted a special recipe…so get ready to fall in love with my Valentine's Day Salmon & Asparagus with Berry Glaze Meal Prep! 👏🏻 It features perfectly baked salmon, crisp asparagus, fluffy quinoa, and a show-stopping berry balsamic glaze that adds a touch of sweetness and a beautiful color. 👌🏻This recipe is not only high in protein but its heart healthy❣️and easy to prepare! AND the colors and flavors naturally fit a Valentine's theme! 😍 Enjoy!

Yields: 4 servings
Prep time: 15 minutes
Cook time: 25 minutes

Ingredients:
For the Salmon & Asparagus:
• 4 (6oz) salmon fillets, skin on or off
• 1 lb asparagus, woody ends trimmed
• 2 tbsp olive oil
• Salt and black pepper to taste
• 1 tsp garlic powder

For the Quinoa:
• 1 cup uncooked quinoa
• 2 cups low-sodium vegetable or chicken broth (or water)

For the Berry Balsamic Glaze:
• 1 cup mixed berries (fresh or frozen, e.g., raspberries, blackberries)
• 1/4 cup balsamic vinegar
• 1 tbsp maple syrup or honey
• 1 tsp fresh lemon juice
• Pinch of black pepper

Instructions:

1. Start the Quinoa: Rinse the quinoa thoroughly under cold water. In a small saucepan, combine the rinsed quinoa and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.

2. Preheat Oven & Prep Veggies: Preheat your oven to 400°F (200°C). On a large baking sheet, toss the trimmed asparagus with 1 tbsp olive oil, salt, and pepper. Spread in a single layer.

3. Prepare Salmon: Pat the salmon fillets dry with paper towels. Drizzle with the remaining 1 tbsp olive oil, then season generously with salt, pepper, and garlic powder.

4. Bake: Place the salmon fillets on the same baking sheet as the asparagus (or a separate one if space is tight). Bake for 12-18 minutes, depending on the thickness of your salmon and your desired doneness. The asparagus should be tender-crisp at the same time.

5. Make the Berry Glaze: While the salmon and asparagus are baking, combine all berry balsamic glaze ingredients in a small saucepan over medium heat. Bring to a simmer, then reduce heat and let it gently bubble for 8-10 minutes, stirring occasionally, until the berries break down and the sauce thickens slightly. Use a fork to mash any remaining berry pieces. For a smoother glaze, you can strain it through a fine-mesh sieve, pressing the solids.

6. Assemble Bowls: Divide the cooked quinoa among 4 meal prep containers. Top each with a salmon fillet and a serving of asparagus. Drizzle generously with the berry balsamic glaze. For an extra special touch, use a small spoon to create a heart shape on top of the salmon with the glaze.

7. Cool & Store: Allow the meal prep bowls to cool completely before covering and refrigerating. They will stay fresh and delicious for up to 4 days.

02/05/2026

02/02/2026

Accordinng to Punxsutawney Phil we will have 6 more weeks of winter. ❄️ 🥶 According to Healthy Weight Management & Bariatric Surgery we will be having our monthly support group in just 3 days! 👏🏻 Please join us on Thursday, Feb. 5th, at 5:30pm! Holistic therapy will be presenting. ☺️ Happy Monday everyone!

02/01/2026

It’s 👩🏻‍🍳
I’m feeling a bit creative in my kitchen today. I decided to make lunch wraps for my meal prep. 🌯🌯🌯Not just any kind of wraps- high protein cottage cheese wraps! 🤩I gathered this recipe off of TikTok as it went viral. 🔥This wrap recipe is incredibly high in protein, low in carbs, and creates a surprisingly delicious tortilla alternative that actually holds together! 👏🏻💪🏻Perfect for meal prep and customizable with endless filling ingredients! I hope you enjoy 😊

Prep Time: 5 minutes | Cook Time: 5 minutes | Serves: 1
Ingredients:

For the Wrap:
∙ 1/2 cup low-fat cottage cheese
∙ 1 large egg
∙ Seasonings: garlic powder, onion powder, salt, pepper to taste

High protein filling suggestion:
∙ 3 oz chicken breast, chopped
∙ 1/4 cup shredded lettuce
∙ 2 tbsp diced tomatoes
∙ 1 tbsp reduced-fat shredded cheese
∙ Hot sauce or Greek yogurt (optional)

Instructions:
1. Make the wrap: Mix cottage cheese, egg, and seasonings in a bowl until well combined.
2. Cook: Pour mixture into a hot non-stick pan (medium heat, lightly greased). Spread into a thin circle, about 8 inches diameter.
3. Set: Cook for 3-4 minutes until edges start to firm up and bottom is golden.
4. Flip: Carefully flip and cook another 2-3 minutes until fully set.
5. Cool: Let it cool for 1-2 minutes before adding fillings.
6. Fill & Wrap: Add your desired fillings and wrap like a burrito.

Meal Prep Tips:
✔️Make 4-5 wraps at once and store between parchment paper in the fridge (3-4 days)
✔️ Keep fillings separate until ready to eat
✔️ Reheat wrap in microwave for 15-20 seconds before filling

Nutrition Facts (Per Wrap Only - No Fillings):
∙ Calories: 140
∙ Protein: 18g
∙ Carbohydrates: 5g
∙ Fat: 5g
Complete Meal Nutrition (With Chicken Filling as Listed):
∙ Calories: 285
∙ Protein: 42g
∙ Carbohydrates: 8g
∙ Fat: 9g

Pro Tips:
✨ Texture tip: Blend the mixture for a smoother wrap texture
✨ Flavor boost: Add Italian seasoning, everything bagel seasoning, or taco seasoning to the batter
✨ Make it crispier: Cook a bit longer on lower heat for a crunchier texture
✨ Prevent sticking: Use a good non-stick pan or silicone mat

Variations to Try:
- 🍕Pizza Wrap: Add oregano to batter, fill with marinara, mozzarella, and pepperoni
- 🍳Breakfast Wrap: Fill with scrambled eggs, turkey bacon, and avocado
- 🍗Buffalo Chicken: Mix buffalo sauce into cottage cheese, fill with chicken and ranch
- 🥒🫒Mediterranean: Add feta to batter, fill with hummus, cucumber, and olives

01/25/2026

It’s 👩🏻‍🍳
What a snowy Winter Sunday!❄️☃️🥰
If you love Panera’s iconic cheddar broccoli soup 🥣 but want a lighter, protein-packed version perfect for meal prep, this recipe is your new best friend. 👌🏻We’ve swapped heavy cream for Greek yogurt and added white beans to boost the protein, lower the fat content, while keeping that creamy, cheesy comfort you crave. I hope you enjoy! 😉

Ingredients (Makes 8 servings):

- 6 cups broccoli florets (about 2 large heads)
- 2 cups carrots, finely diced
- 1 medium onion, diced
- 4 cloves garlic, minced
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups low-sodium chicken or vegetable broth
- 2 cups unsweetened almond milk (or milk of choice)
- 3 tablespoons butter or olive oil
- ⅓ cup all-purpose flour (or whole wheat flour)
- 2 cups reduced-fat sharp cheddar cheese, shredded
- 1 cup plain nonfat Greek yogurt
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon nutmeg
- Salt and pepper to taste

Instructions:

*Step 1- Prep Your Vegetables:
Chop broccoli into bite-sized florets and dice carrots and onion. Having everything prepped makes the process smooth and quick.

*Step 2- Build the Base:
In a large pot, melt butter over medium heat. Add onion and carrots, sautéing for 5-6 minutes until softened. Add garlic and cook for 1 minute until fragrant.

*Step 3- Create the Roux:
Sprinkle flour over the vegetables, stirring constantly for 2 minutes to cook out the raw flour taste. This creates the creamy base without heavy cream.

*Step 4- Add Liquids:
Slowly whisk in the chicken broth, followed by the almond milk. Stir constantly to prevent lumps. Add garlic powder, onion powder, nutmeg, salt, and pepper.

*Step 5- Simmer & Add Vegetables:
Bring to a gentle simmer. Add broccoli florets and white beans. Cook for 12-15 minutes until broccoli is tender but still vibrant green.

*Step 6- Add Protein & Cheese:
Remove from heat. Stir in Greek yogurt and Dijon mustard until well combined. Add shredded cheddar cheese gradually, stirring until melted and smooth.

*Step 7- Adjust Consistency:
For a thicker soup, use an immersion blender to partially blend (leaving some chunks). For traditional creamy texture, blend about half the soup and return it to the pot.

Meal Prep Instructions:

*Storage:
- Refrigerator: Store in airtight containers for up to 5 days
- Freezer: Freeze for up to 3 months (note: texture may be slightly grainy upon reheating due to Greek yogurt, but still delicious)

*Reheating:
- Microwave: Heat for 2-3 minutes, stirring halfway through. Add a splash of milk if needed to restore creaminess.
- Stovetop: Warm over medium-low heat, stirring frequently. Don’t boil, as this can cause separation.

*Pro Meal Prep Tips:
- Store soup and toppings separately to maintain texture
- Freeze in freezer-safe mason jars, leaving 2 inches of headspace for expansion
- Label containers with date and reheating instructions

*Nutrition Facts (Per ~1.5cups serving):
- Calories: 245
- Protein: 20g
- Carbohydrates: 25g
- Fat: 11g
Comparison to Panera’s Original (~1.5cups)
- Calories: 360
- Protein: 13g
- Carbohydrates: 25g
- Fat: 22g

01/18/2026

It’s 👩🏻‍🍳
Given tomorrow is MLK day, I’ve prepared a recipe that may celebrate Dr. King’s vision of unity. ☺️A colorful, nutrient-dense bowl that features:
∙ Roasted sweet potatoes
∙ Blackened chicken
∙ Sautéed greens
∙ Creamy tahini drizzle
This vibrant Sweet Potato Soul Bowl 🥣🥣🥣 is full of flavor and tells a story about how diverse ingredients come together to create something beautiful 🤩 —just like Dr. King’s vision for our beloved communities. ❤️

Prep Time: 20 minutes
Cook Time: 30 minutes
Servings: 4

Ingredients:

For the Blackened Chicken:
∙ 1½ lbs chicken breast, cut into strips
∙ 1 tablespoons olive oil
∙ 2 teaspoons Cajun seasoning
∙ 1 teaspoon smoked paprika
∙ ½ teaspoon garlic powder
∙ ½ teaspoon onion powder
∙ ¼ teaspoon cayenne pepper
∙ Salt and pepper to taste

For the Roasted Sweet Potatoes:
∙ 1 medium sweet potato, cubed
∙ 1 tablespoon olive oil
∙ 1 teaspoon garlic powder
∙ ½ teaspoon paprika
∙ Salt and pepper to taste

For the Sautéed Greens:
∙ 6 cups kale or collard greens, chopped
∙ 1 tablespoon olive oil
∙ 3 cloves garlic, minced
∙ Juice of ½ lemon

For the Tahini Sauce:
∙ ¼ cup tahini
∙ 2 tablespoons lemon juice
∙ 2 tablespoons water
∙ 1 clove garlic, minced
∙ Pinch of salt

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Prepare sweet potatoes: Toss cubed sweet potatoes with olive oil, garlic powder, paprika, salt, and pepper. Spread on baking sheet and roast for 30 minutes (flipping halfway) until golden and tender.
3. Prepare chicken: While sweet potatoes roast, combine Cajun seasoning, smoked paprika, garlic powder, onion powder, cayenne, salt, and pepper in a bowl. Coat chicken strips with 1 tablespoon olive oil, then rub spice mixture all over.
4. Cook chicken: Spray a large skillet with cooking spray and place over medium-high heat. Cook chicken strips for 5 minutes per side until blackened crust forms and internal temperature reaches 165°F. Remove and let rest 5 additional minutes, then slice.
5. Make tahini sauce: Whisk all sauce ingredients together, adding water until smooth and pourable.
6. Sauté greens: In the same skillet (wipe clean if needed), heat olive oil over medium heat. Add garlic and cook 30 seconds. Add greens in batches and sauté 5 minutes until wilted and tender. Squeeze lemon juice over greens.
7. Assemble bowls: Start with a generous bed of sautéed greens. Add roasted sweet potatoes and sliced blackened chicken. Drizzle generously with tahini sauce and enjoy!

Nutrition Facts (Per Serving)
**Calories:** 420
**Total Fat:** 25g
**Total Carbohydrates:** 20g
**Dietary Fiber:** 5g
**Protein:** 25g

12/14/2025

It’s 👩🏻‍🍳
In just 1 week, the Winter season will officially begin. ☃️With this busy but beautiful holiday season, we are taking a short break from our weekly meal prep post. We will be back with more creative, healthy, and flavorful meals starting Sunday, January 11th. ❄️ In the meantime, we would like to provide everyone with some of our favorite Winter High-Protein Meal Prep recipes! 🥰The recipes below will keep you warm and satisfied while crushing your diet and lifestyle goals! 💪🏻We hope you enjoy! 👌🏻

🥩 🥦Recipe 1: Beef & Broccoli Stir-Fry Bowl
**Prep Time:** 10 minutes | **Cook Time:** 15 minutes | **Servings:** 5

Ingredients:
- 1.5 lbs flank steak or sirloin, thinly sliced
- 6 cups broccoli florets
- 3 cups cooked brown rice (1 cup uncooked)
- 1/4 cup low-sodium soy sauce
- 2 tbsp rice vinegar
- 2 tsp sesame oil
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tsp cornstarch mixed with 2 tbsp water
- Sesame seeds for garnish

Instructions:
1. Cook brown rice according to package directions
1. Heat large skillet or wok over high heat with cooking spray
1. Stir-fry beef in batches until browned, set aside
1. Add broccoli and 1/4 cup water, cover and steam 3-4 minutes
1. Combine soy sauce, vinegar, sesame oil, garlic, ginger, and cornstarch mixture
1. Return beef to pan, add sauce, toss until thickened
1. Divide rice and beef-broccoli mixture into 5 containers

Nutrition Facts (per serving):
- **Calories:** 375
- **Protein:** 35g
- **Carbohydrates:** 32g
- **Fat:** 11g
- **Fiber:** 5g

🐟 🥕Recipe 2: Lemon Herb Baked Salmon with Roasted Root Vegetables
**Prep Time:** 10 minutes | **Cook Time:** 25 minutes | **Servings:** 4

Ingredients:
- 4 salmon fillets (5 oz each)
- 3 cups butternut squash, cubed
- 2 cups parsnips, diced
- 2 cups carrots, sliced
- 2 lemons (juice and zest)
- 2 tbsp fresh dill, chopped
- 1 tbsp olive oil
- 4 cloves garlic, minced
- Salt, pepper, and paprika to taste

Instructions:
1. Preheat oven to 400°F
1. Toss vegetables with half the olive oil, garlic, salt, and pepper on a large baking sheet
1. Roast vegetables for 15 minutes
1. Place salmon on the baking sheet with vegetables
1. Brush salmon with remaining olive oil, lemon juice, zest, dill, and paprika
1. Roast everything together for 10-12 minutes until salmon flakes easily
1. Portion into 4 containers

Nutrition Facts (per serving):
- **Calories:** 340
- **Protein:** 32g
- **Carbohydrates:** 28g
- **Fat:** 12g
- **Fiber:** 7g

🍗 🧄Recipe 3: Greek Chicken Meatballs with Cauliflower Rice
**Prep Time:** 15 minutes | **Cook Time:** 20 minutes | **Servings:** 5

Ingredients:

**For Meatballs:**
- 1.5 lbs ground chicken breast
- 1/2 cup feta cheese, crumbled
- 1/4 cup almond flour or breadcrumbs
- 2 cloves garlic, minced
- 1 egg
- 1 tsp dried oregano
- 1/2 tsp dried dill
- Salt and pepper to taste

**For Cauliflower Rice:**
- 2 bags of frozen cauliflower rice- steamed/prepared
- 2 cups cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, diced
- 2 tbsp fresh lemon juice
- 1 tbsp olive oil
- Fresh parsley

Instructions:
1. Preheat oven to 400°F
2. Mix all meatball ingredients, form into 20 meatballs
3. Place on lined baking sheet, bake 18-20 minutes
4. Toss prepared cauliflower rice with tomatoes, cucumber, onion, lemon juice, olive oil, and parsley
5. Divide cauliflower mixture and meatballs (4 per container) into 5 containers

Nutrition Facts (per serving):
- **Calories:** 295
- **Protein:** 34g
- **Carbohydrates:** 15g
- **Fat:** 11g
- **Fiber:** 5g

🍽️🍖 Recipe 4: Pork Tenderloin with Maple Brussels Sprouts & Quinoa
**Prep Time:** 10 minutes | **Cook Time:** 30 minutes | **Servings:** 5

Ingredients:
- 1.5 lbs pork tenderloin
- 5 cups Brussels sprouts, halved
- 2.5 cups cooked quinoa (1 cup uncooked)
- 2 tbsp pure maple syrup
- 2 tbsp Dijon mustard
- 1 tbsp balsamic vinegar
- 2 tsp olive oil
- Fresh thyme
- Salt and pepper

Instructions:
1. Preheat oven to 425°F
1. Cook quinoa according to package directions
1. Rub pork with 1 tbsp mustard, salt, pepper, and thyme
1. Roast pork on a baking sheet for 20-25 minutes until internal temp reaches 145°F
1. Toss Brussels sprouts with maple syrup, remaining mustard, balsamic, olive oil, salt, and pepper
1. Roast Brussels on separate sheet for 20-25 minutes, tossing halfway
1. Slice pork, divide with quinoa and Brussels into 5 containers

Nutrition Facts (per serving):
- **Calories:** 320
- **Protein:** 35g
- **Carbohydrates:** 30g
- **Fat:** 7g
- **Fiber:** 6g

💡 Winter Meal Prep Success Tips:
✅ **Mix and match** - Choose 2-3 recipes each week for variety
✅ **Prep smart** - Roast multiple recipes at once to save time
✅ **Storage** - Refrigerate 4-5 days or freeze up to 3 months
✅ **Reheat properly** - Add a splash of water or broth when reheating to maintain moisture
✅ **Scale portions** - Adjust serving sizes based on your calorie goals

12/03/2025

We start December with the first snow of the holiday season! ❄️☃️ AND tomorrow is our December support group at 5:30PM! Our dietitian, Nicole, is excited to share healthy holidays tips! We hope to see you there!

11/27/2025

At Healthy Weight Management and Bariatric Surgery, we want to wish everyone a happy Thanksgiving! 🍁🍁🍁

11/22/2025

Healthy Thanksgiving Recipes: Celebrate Without Compromise! 🍁🦃🍽️

Thanksgiving doesn’t have to mean abandoning your healthy eating goals. These nourishing recipes prove you can enjoy all the traditional flavors of the holiday while feeling great afterward. 👏🏻👏🏻Each dish is packed with wholesome ingredients, lighter preparations, and plenty of flavor.👌🏻👍🏻

Recipe 1️⃣
Herb-Roasted Turkey Breast with Citrus
**Serves 8-10**

**Ingredients:**
- 1 bone-in turkey breast (5-6 lbs)
- 3 tablespoons olive oil
- 2 tablespoons fresh rosemary, chopped
- 2 tablespoons fresh thyme leaves
- 1 tablespoon fresh sage, minced
- Zest of 1 orange and 1 lemon
- 4 garlic cloves, minced
- Salt and pepper to taste
- 1 cup low-sodium chicken broth

**Instructions:**
Mix olive oil, herbs, citrus zest, and garlic to create a paste. Rub generously over the turkey breast and under the skin. Season with salt and pepper. Roast at 350°F for about 90 minutes, basting occasionally with broth, until internal temperature reaches 165°F. Let rest 15 minutes before slicing.

Recipe 2️⃣
Cauliflower Mashed “Potatoes”
**Serves 6**

**Ingredients:**
- 2 large heads cauliflower, cut into florets
- 3 garlic cloves
- 3 tablespoons Greek yogurt
- 2 tablespoons butter or olive oil
- ¼ cup grated Parmesan cheese
- Salt and pepper to taste
- Fresh chives for garnish

**Instructions:**
Steam cauliflower and garlic until very tender, about 15 minutes. Drain thoroughly and pat dry with towels to remove excess moisture. Blend in a food processor with yogurt, butter, and Parmesan until smooth and creamy. Season to taste and garnish with chives.

Recipe 3️⃣
Maple-Glazed Roasted Carrots and Brussels Sprouts
**Serves 8**

**Ingredients:**
- 2 lbs Brussels sprouts, halved
- 1 lb rainbow carrots, cut into sticks
- 2 tablespoons olive oil
- 2 tablespoons pure maple syrup
- 1 tablespoon balsamic vinegar
- ½ teaspoon cinnamon
- Salt and pepper
- ⅓ cup pecans, toasted and chopped

**Instructions:**
Toss vegetables with olive oil, salt, and pepper. Roast at 425°F for 25-30 minutes until caramelized. Whisk together maple syrup, balsamic vinegar, and cinnamon. Drizzle over roasted vegetables, toss to coat, and top with toasted pecans.

Recipe 4️⃣
Quinoa and Wild Rice Stuffing
**Serves 10**

**Ingredients:**
- 1 cup quinoa, rinsed
- 1 cup wild rice
- 4 cups low-sodium vegetable broth
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 celery stalks, diced
- 8 oz mushrooms, sliced
- 2 apples, diced
- ½ cup dried cranberries
- ½ cup walnuts, chopped
- 2 tablespoons fresh sage, chopped
- 1 tablespoon fresh thyme
- Salt and pepper to taste

**Instructions:**
Cook quinoa and wild rice separately in broth according to package directions. Sauté onion, celery, and mushrooms in olive oil until softened. Add apples and cook 2 minutes more. Combine cooked grains with sautéed vegetables, cranberries, walnuts, and herbs. Transfer to a baking dish and bake at 350°F for 25 minutes until golden on top.

Recipe 5️⃣
Green Beans with Almonds and Lemon
**Serves 8**

**Ingredients:**
- 2 lbs fresh green beans, trimmed
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- ½ cup sliced almonds, toasted
- Zest and juice of 1 lemon
- Red pepper flakes (optional)
- Salt and pepper

**Instructions:**
Blanch green beans in boiling salted water for 3-4 minutes until crisp-tender, then plunge into ice water. Heat olive oil in a large skillet, add garlic and cook 30 seconds. Add green beans, tossing to coat. Season with salt, pepper, and red pepper flakes if using. Top with toasted almonds, lemon zest, and a squeeze of fresh lemon juice.

Recipe 6️⃣
Cinnamon-Spiced Sweet Potato Casserole
**Serves 10**

**Ingredients:**
- 4 lbs sweet potatoes, peeled and cubed
- 2 tablespoons maple syrup
- 2 tablespoons coconut oil, melted
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- ¼ teaspoon ginger
- Pinch of salt
- ½ cup pecans, chopped
- 2 tablespoons almond flour
- 1 tablespoon maple syrup (for topping)

**Instructions:**
Boil sweet potatoes until tender, about 15 minutes. Mash with maple syrup, coconut oil, spices, and salt. Spread in a baking dish. Mix pecans, almond flour, and 1 tablespoon maple syrup for topping. Sprinkle over sweet potatoes. Bake at 350°F for 25 minutes until topping is golden.

Recipe 7️⃣
Apple Cranberry Crisp
**Serves 10**

**Ingredients:**

*For filling:*
- 6 apples, peeled and sliced
- 2 cups fresh or frozen cranberries
- 3 tablespoons maple syrup
- 1 tablespoon lemon juice
- 1 teaspoon cinnamon
- 2 tablespoons arrowroot or cornstarch

*For topping:*
- 1½ cups rolled oats
- ½ cup almond flour
- ⅓ cup coconut oil or butter, melted
- ¼ cup maple syrup
- 1 teaspoon cinnamon
- Pinch of salt
- ½ cup chopped pecans or walnuts

**Instructions:**
Toss filling ingredients together and spread in a 9x13 baking dish. Mix all topping ingredients until crumbly and sprinkle over fruit. Bake at 350°F for 45-50 minutes until bubbling and golden. Serve warm, optionally with Greek yogurt instead of ice cream.

🌟Tips for a Healthy Thanksgiving🌟

✅Plan ahead: Prep vegetables the day before to reduce stress and ensure you have time to cook thoughtfully.

✅Portion mindfully: Use smaller plates and take modest portions of your favorites. You can always go back for more.

✅Stay hydrated: Drink plenty of water throughout the day, especially if you’re enjoying wine with dinner.

✅Balance your plate: Aim for half vegetables, a quarter protein, and a quarter complex carbohydrates.

✅Enjoy intentionally: Eat slowly, savor each bite, and focus on the company around the table.

✅Get moving: Start the day with a family walk or organize a post-dinner stroll to aid digestion and create memories.

This Thanksgiving, you can honor tradition while nourishing your body. ❤️These recipes prove that healthy food can be just as satisfying and delicious as their richer counterparts! Your body and your guests will thank you for a meal that leaves everyone feeling energized and grateful. 🥰

11/16/2025

It’s 👩🏻‍🍳
If you haven’t heard about cottage cheese pizza bake yet, you’re about to discover your new weeknight dinner obsession! 🍕🍕🍕This recipe combines the nostalgic comfort of pizza with the high-protein, low-carb, benefits of cottage cheese in a way that’s surprisingly delicious. 👌🏻
Think of it as a cross between a frittata, a deep-dish pizza, and a lasagna—but easier than all three. 🤗
🌟It’s meal-prep friendly! This bake reheats beautifully, making it perfect for Sunday meal prep. Portion it out for easy grab-and-go lunches throughout the week.
🌟It’s also budget-friendly! Cottage cheese is relatively inexpensive, and you may have most of the other ingredients in your pantry already! 👍🏻
I hope you enjoy ☺️

Ingredients (6 total servings)
For the base:
• 2 cups (16 oz) full-fat cottage cheese
• 3 large eggs
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ cup grated Parmesan cheese
For the toppings:
• 1 cup pizza sauce (or marinara)
• 2 cups shredded low fat/part skim mozzarella cheese, divided
• 20-24 slices turkey pepperoni (or toppings of choice)
• Fresh basil for garnish (optional)

Instructions
1. Preheat your oven to 375°F. Grease a 9x13 inch baking dish or spray with cooking spray.
2. Make the base: In a large bowl, whisk together cottage cheese, eggs, Italian seasoning, garlic powder, onion powder, salt, and pepper until well combined. Stir in the Parmesan cheese.
3. Assemble: Pour the cottage cheese mixture into the prepared baking dish and spread evenly. Sprinkle 1 cup of mozzarella cheese over the top.
4. Bake the base: Place in the oven and bake for 20-25 minutes, until the base is set and lightly golden around the edges.
5. Add toppings: Remove from oven and spread pizza sauce evenly over the top. Sprinkle with remaining 1 cup mozzarella cheese and arrange turkey pepperoni (or your chosen toppings) on top.
6. Final bake: Return to the oven and bake for an additional 12-15 minutes, until cheese is melted and bubbly.
7. Rest and serve: Let cool for 5-10 minutes before slicing. This helps it set and makes cutting easier. Garnish with fresh basil if desired.

Topping Variations to Try:
- Veggie Supreme: Bell peppers, mushrooms, olives, onions, and spinach
- Margarita: Fresh mozzarella, sliced tomatoes, and fresh basil
- BBQ Chicken: Cooked chicken, red onion, cilantro, and BBQ sauce instead of marinara
- Breakfast Style: Crumbled turkey sausage, scrambled eggs, and cheddar cheese
- Mediterranean : Feta cheese, sun-dried tomatoes, artichokes, and olives

Nutrition Facts: (per serving)
Calories: ~280, Protein: ~25grams, Carbs: ~10grams, Fat: ~15grams

11/04/2025

It’s beginning to look a lot like Fall! 🍁🍁And, our November support group is approaching. 👏🏻Please join us THIS THURSDAY at 5:30pm! Dr. Ku, one of our wonderful Bariatric surgeons, will be presenting. We hope to see you there! 🤗