Fall Comfort Foods

[Alex Brecher 10,512]

It’s autumn now. That means longer nights and cooler weather. That means…you may be craving some comfort food. The problem is, you know most of those traditional comfort foods aren’t on your healthy weight loss surgery diet.

So what can you do to satisfy the cravings while you keep losing weight? Here are some ideas for every stage of the post-op weight loss surgery diet. They’re lower in calories and healthier than some of the foods you used to dive into but aren’t an option anymore.

Stage 1: liquid Diet

There’s no denying that your diet the first few days or weeks after surgery can be pretty boring, but you can still make the best of it. After surgery, you may need a little comforting as your body tries to recover. Plus, you may start to feel cold as you lose weight. So, why not try some hot tea?

One option is to go for apple cinnamon tea. Stew dehydrated apple slices and cloves for about 10 minutes, then strain the liquid into your teacup and serve with a cinnamon stick. If you don’t feel like simmering dehydrated apple slices and spices, you can go the quick route with apple tea bags (make sure they’re decaf!) and a cinnamon stick instead. You can get a warming Protein boost instead if you make spiced chai with soy milk or non-fat milk instead of Water.< /p>

For a warming Protein Drink, you could curl up with an instant cup of BariatricPal Hot Protein Drink – Classic Hot Chocolate or with marshmallows, or BariatricPal Hot Cappuccino Protein Drink – Vanilla. No problem if your surgeon forbids caffeine. Just opt for BariatricPal Hot Protein Drink – Creamy Cappuccino (Decaf). They’re low-sugar and each has 12 to 15 grams of protein.

Stage 2: Mushies or pureed Foods

You don’t need to give in when that leftover pumpkin pie in the fridge calls your name. Listen to it, and you’ll end up with hundreds of calories, tons of sugar, and probably a stomach ache. Instead, you can mix pureed canned pumpkin with cinnamon, pumpkin pie spice or cloves, beaten egg whites, almond milk, and your choice of calorie-free sweeteners, such as stevia. Bake it until it sets.

Once you’re on the semi-soft foods diet in stage 3, you can turn your pumpkin pie into pumpkin cheesecake by swirling the pumpkin mixture with low-calorie cheesecake mixture made from fat-free cream cheese, egg whites, fat-free cottage cheese, vanilla, and sweetener before baking. And if you’re craving some crust, add a bit of crunch with crushed high-fiber Cereal.< /p>

Need something a little more substantial? Go for the comfort without the carbs at Breakfast with BariatricPal Maple Brown Sugar or Apple Cinnamon oatmeal with 14 grams protein, or whip up instant BariatricPal Chocolate Chip Pancakes with 15 grams of protein.

Stage 3: Semi-Soft Foods

You may have heard about using pureed cauliflower to satisfy your cravings for mashed potatoes. What about taking it up a notch with a high-protein, low-carb shepherd’s pie? Blend cooked green peas and Beans for the bottom layer, and cover it with a layer of lean ground turkey mixed with broth to season it. Spread pureed cauliflower over the turkey. If you want to go whole hog, sprinkle shredded low-fat cheddar cheese on the top so it browns while baking.

As long as we’re talking about cauliflower – which, by the way, is in season in the fall – don’t forget you can also use it as a great alternative to fried rice. Pulse cauliflower in a blender until it is in small pieces. Then stir fry it with diced veggies and some protein, such as egg whites and cooked chicken breast. That sure beats Chinese take-out!

For something a little meatier, you can try meatballs without the bad stuff! Take a packet of BariatricPal Light Sloppy Joe (or Vegetarian Joe, if you prefer), and mix it with an egg white and some low-fat parmesan cheese. Cover it in low-sugar Tomato sauce, and you’re ready to eat.

Stage 4: Full or Solid Foods Diet

Roasted candied nuts are a big hit in fall, and you can make your own version once you’re several months out of surgery. To make sugar-free candied pecans, mix a cup of pecan halves into a beaten egg white until the pecans are coated. Roll them in a mixture of cinnamon, a pinch of salt, and your favorite calorie-free sugar substitute, such as stevia. Bake them at 350 degrees for 15 minutes or until golden brown. They’re high in healthy fats, protein, and antioxidants – just remember they’re high in calories, too, so watch the portions.

Here are a few other comfort foods you can try without guilt.

• Vegetarian chili with beans or chili with ground turkey, or BariatricPal Vegetable Chili with Beans.
  
• Veggie burgers with black beans, lentils, or chickpeas, oatmeal or quinoa, mushrooms, carrots, and zucchini. Serve as sliders on lettuce leaves with avocado or low-fat cheese.
  
• Lasagna made with eggplant instead of noodles, low-fat ricotta, and fat-free mozzarella cheese.
  
• Breakfast casserole made with egg whites, turkey sausage, low-fat cheese, and onions.
  
• Crunchy salty Snacks like BariatricPal Lite Bites pretzel twists and chips.< br>

One More Tip – Watch Your Portions!

With comfort foods, part of the problem is the “what.” The other part is the “how much.” Portion Control is key when it comes to the weight loss surgery diet. When you can, try making recipes so you know how much you’re getting and so it’s naturally easier to take a small serving. Here are some suggestions.

• Measure your ingredients and know how many servings you should get out of the entire recipe.
  
• Make use of a muffin tin instead of a so you can pre-portion foods like meatloaf, egg-based muffins, and pumpkin pie.
  
• Make naturally pre-portioned foods, like deviled eggs and meatballs so you know a serving size is one piece.
  

Weight loss surgery doesn’t mean giving up comfort foods. It just means choosing your foods wisely so they make you feel comforted, not bloated. Whatever you’re in the mood for, you can find a version that’s WLS friendly and simple to make. What are your favorites?

[Djmohr 6,965]

Ok, I am definitely going to try your suggestion for roasted candied nuts. I love nuts. For a while there I was eating them fairly frequently in small portions.

Lately I have kept my snacking to a minimum but those sound really good. I have always loved roasted cinnamon almonds. You know, the ones you smell at the fair!

I may make some homemade ones.