Who doesn't love brownies especially when they can be on the healthy side. This is a great dessert with almond butter and milk. I added JustBetter fiber to help balance the sugar spike and used Procare dark chocolate bars but you can use dark chocolate chips.

This is a great dessert with good fiber and accompanying it with the yogurt adds protein

This dish is not hard to make it just has a few extra steps but they are worth it. Good protein and fiber here. 

I love to make tasty soups in the fall and winter months. They warm your kitchen as you cook them the warm your body when you eat them.

This is a simple salad to serve as a bed for a protein or as a side for a soup or along main dish. 

Trying to stay on a healthy food journey sometimes gets hard especially around holidays and celebrations. 

This cookie recipe is fast and easy. Using chickpeas reduces the amount of flour and gives it more fiber, protein and complex carbs. Adding the fiber helps control the sugar and of course I use my favorite natural substitute allulous. Lots of good flavor here and at the bottom of the recipe I give an alternative way to blend the ingredients so instead of a nice smooth cookie you can have a more oats rustic feel and texture. Same ingredients just different mixing method. 

Tuna steaks are a great source of protein while being low in calories. Its a great source of vitamin D and iron. 

The addition of asparagus adds good fiber and is packed with vitamins and rich in antioxidants. I love the bigger Mexican onion bulbs but if they are hard to find you can use green onions grilled the same way.   

The Spanish word Colorado is translated into English as ‘deep red color’ which is the  perfect name for the beautiful color this dish has; it’s not named for the US state.

This one will take a little longer so it's a great weekend family dinner recipe. But it’s worth all the extra time and effort.

The chili sauce is made from authentic mexican chili peppers and to keep it traditional I use masa harina as the thickening agent. This dish comes from the Mexican town of Chihuahua so I garnish it with chihuahua cheese. If you can’t find Chihuahua cheese you can substitute with Oaxacan cheese. 

It does have spice to it so if you want to tone down the spice reduce or omit the Guajillio chilis  

This authentic Mexican dish is made from hominy and usually has some type of meat, however this is a vegetarian version. Hominy is produced from dried corn and is another great source of protein, high in fiber, and complex carbs. The pepitas are very similar to pumpkin seeds and are high in protein, are high in magnesium, and improves sleep quality. Don’t leave out the radish leaves they add a uniqueness to the verde

One of my favorite ingredients to work with is Nopal or cactus.

It's a great source for protein, high in fiber, and antioxidants. It helps with blood sugar levels, digestion, and your immune system. 

The recipe on how to cook the cactus is also below. 

You can find nopal at your local Mexican super market sometimes they have them already cut and bagged. 

The cooked cactus would also go great with eggs, tacos, or as a side to any protein. 

This recipe is full of flavor and texture. Using a turkey breast cuts down on the cook time (versus a whole turkey) and doesn’t leave too much leftovers. It’s great for a small family or portion control. 

Lots of protein and fiber here along with great flavor from the hazelnuts and of course bacon. 

Sorrel another great source of protein and high in fiber.

Its tartness pares really nicely with asparagus in this simple and flavorful soup.

Serve it warm or cool. You can substitute arugula if you can’t find sorrel.

This is a great hardy stew for those colder evenings. It's low in calories, high in fiber, and packed with plant-based protein. Just a little bowl will fill you up and keep you warm.

This recipe is a quick and easy yet healthy dish that can be prepared as a weeknight dish 

This is a popular fish in Australia. It has a nice buttery flavor so the lemon butter sauce is a great Accompaniment. This recipe is high in protein and a great source of fiber while also being flavorful and colorful. 

While barramundi is a perfect fit for this recipe it may be hard to find so you can substitute with tilapia. The two fish have similar texture, shape, and size and since this is a lighter dish tilapia is a great substitute. 

This Cauliflower dish is a great quick weeknight dish filled with vibrant colors from the awesome and rustic spices. It’s a great vegetable side to a lot of great protein dishes.

Lots of good flavor and fiber in this side dish. Pair it with some sautéed tofu or chicken.

This is a great way to get your protein and fiber in. Lots of flavor and color to this dish. Serve this nutritious salad on a bed of lettuce, topped with feta cheese and olives or serve it as a light lunch paired with a protein source. 

Don't forget to mash the garlic at the end to add to the flavor profile. 

This is an easy summer salad with fresh jicama and tomato. Great pairing with a lighter protein. You can find the jicama cut into sticks at Trader Joes.

So since I’ve had my surgery I’ve really been missing some of my favorite authentic Mexican dishes. So I worked on this dish to get as close to the real thing as possible. The flavor and texture is there so it is definitely a healthier version and the only thing you really give up is the carbs.

Honestly I really haven’t been too much into Cauliflower rice. However, if you stay away from the frozen and pre-packaged stuff it’s so much better. Definitely get fresh cauliflower and rice it yourself. It isn’t hard and only takes a couple minutes (which includes taking out the food processor and cleaning it). 

The important thing here is to only run the processor for a few seconds to get the right consistency. Keep the cauliflower at the size of a grain of rice and you won’t miss out on the texture. 

This is a great side to a light baked fish or chicken. It’s a simple easy weekday night meal. I prefer the brown rice vinegar to add a new flavor dimension and the avocado oil adds some good fats to the nutrient dense vegetables, complex carbs, and fiber here. pair it with a good protein and you have a great bariatric meal. Super easy and healthy.

This is a super easy summer side salad that looks as good as it tastes especially when you can get the fresh vegetables. This recipe can be made with or without jicama but it does add a lot to the dish. 

The pickled onion can be used in many different ways (so make enough to store in the  refrigerator) and goes great in this dish.  

This Hungarian dish is filled with authentic flavor and has that same "comfort food" feeling all while being bariatric friendly. Using Hungarian paprika and smoked paprika gives this a true authentic flavor but if you can’t find it any paprika will do in a pinch.

I serve this on a bed of roasted sweet potatoes (recipe on this site) seasoned with chipotle chili powder.  It is the perfect combination of high protein, fiber, and complex carbs. 

This is a great way to make this dish bariatric friendly. Substituting the yogurt in place of heavy cream/whole milk. It still has the same creaminess and texture with less calories.

Dried fenugreek leaves can be found on Amazon but can be substituted with kale, celery greens, fennel powder, or curry powder. Kashmiri chili is also on Amazon but you can substitute with any chili powder

This broccoli soup is another easy weeknight meal or a nice side dish to a bigger menu with protein. A great way to get some avocado fats, protein, and complex carbs in.

I like to use Gruyere cheese giving it a nice gourmet and smooth texture. You can use a white sharp cheddar for a more salty and rustic texture depending on what you're looking for or if you're pairing it with other dishes. 

This Stew has a lot of nice flavor and serves as a great “comfort food” without the extra calories. It’s great for those cooler evenings.

The cactus is a great healthy option because it is high in protein and fiber, good for bone density and a great source of antioxidants all while being low carbs. Any flaky fish would be great in this stew but I prefer tilapia because it’s a milder fish that won’t take over the dish. 

This is a colorful and delicious vegetarian dish. A lot of fiber and nutrient dense vegetables. You can pair it with fish or it could be a stand alone as a one dish meal.

Using rolled oats and tofu gives you more protein, fiber, and complex carbs. This is another easy weeknight meal that you can pair with a salad or on it's own. 

This recipe is full of great protein sources and is great for bariatric patients. The lentil pasta is high in protein, fiber, and complex carbs. This is a great weeknight meal and it could be served as a side or one dish meal.

This classic salsa verde is my favorite. Roasting the peppers, onion, and garlic adds to the rustic flavor and the Mexican oregano adds to the authenticity. 

The Lupini beans in this dish are delicious along with being very nutritious. They are a great source for fiber, protein, and complex carbs all while being lower in calories compared to other legumes. They have a low GI. 

This dish looks great and has a lot of great flavor. Adding the parmesan rind adds to the complexity of the texture. Lupini beans can be found at an Italian market or on Amazon.

I’ve been making tortilla soup for a long time. I have a couple recipes I make often (The other soup recipe is also on this site and is more decadent). This tortilla soup is a true classic. It is simple yet very flavorful. The Mexican oregano and Epazote leaves add to the authenticity while the pasilla chili and queso fresco are true classic ingredients. The flavors in this soup really benefit from the simmering at the end.

These are really good as a "mini food". If you have a Supermercado (Mexican supermarket) you should be able to find the mini corn tortillas (the regular size corn tortillas are fine if you can’t find the mini’s), Mexican oregano, and fresh squash blossom or they should have them in a can. The can is fine in the sauce but you won’t get the beautiful flower look. Squash blossoms may also be found at your local farmers market. 

Roasting the vegetables ahead of time will soften them just enough so when you bite into the tostada you get a good bite and it doesn't crumble.

This is a great meal-prep recipe. Filled with a lot of protein, fiber, and complex carbs you can eat these as a healthy breakfast to start your day or maybe an 1-2 hours before a good workout to give you enough energy to get you through it.

This recipe makes about 50 cups and freeze great so you can plan ahead. 

This is a great soup for the cooler nights. It’s an easy weeknight meal for the whole family.  You could add some shredded chicken to add a protein source. This has some good flavor and just a little spice. The recipe to roast the peppers is added in the link below.

This is a great option as an alternative to white/sushi rice. Lots of good flavor, protein, fiber, and complex carbs. 

Using fresh cauliflower is nice here because it isn’t too moist and when you process it down to a rice consistency it is a great substitution for white rice. 

The pickled onion needs time to steep so make ahead of time. However, it is very versatile so make enough to add as garnish to other meals.

Miso soup is a staple for a nice cool evening. It’s a simple easy recipe great as a side to a nice healthy Asian dish or as a small meal Stan alone. You can find dashi at your local Asian food market or it may be in the Asian aisle at your local grocery store. Also it can definitely be found on Amazon. It’s best as a simple soup with less ingredients but you can add other vegetables if you’d like. I used the Asian mushroom “Enoki” here. They are small enough to compliment the soup without being too much.

This simple recipe was part of an Asian series I did for a client. It has lots a flavor and is the perfect side in any Asian meal or as a meal-prep side.

This is a great dish for a week night meal. Not a lot of prep but protein and fiber rich.

The beans can also be made as a great snack alternative or added to a meal-prep. Pictured here with flaked seared salmon.

This is an easy recipe and healthier alternative to using Mayo. This is a great way to add more fiber to the already protein rich dish. It is a great quick and easy week day dish or a great lunch option.

This is pictured with a Roasted Spicy Garbanzo Bean side (recipe on this site).

The black rice here is a great alternative to white sushi rice. It has protein, fiber, and is a whole grain rice which means it is unprocessed and is in its natural state. Just cut up your favorite sushi vegetables and tofu into match sticks and put them right into your rolls.

This soup has a lot of nice color, flavor, and health benefits. Good fiber, complex carbs, and protein. It’s nice curry soup with a nice lemongrass touch. 

I used shredded red pepper as garnish. It can be found at an Asian market but Amazon.

This simple recipe has some cutting to it but after that It just goes into the oven to get that nice rustic roasting flavor. 

We are always looking for quick and easy healthy weeknight meals

This breaded tofu dish is high in protein and can be paired with a fresh salad or in lettuce wraps. 

 you can bake them in the oven, air fry them, or shallow fry them in olive oil but I prefer avocado oil. 

Make sure you get as much moisture out so you can get a nice golden brown texture

This is a fun way to spend an evening with friends or just your significant other. Most of the work here is in the prep. From slicing and mixing to marinading.

Of course, I use a Korean bbq grill pan (can be found on Amazon) but you can do the same on a flat top grill, an outside grill, or a cast iron pan. This is really about getting the meat sliced nice and thin, the marinades, and the sauces. As with most things in cooking this is an opportunity to be creative and use any types of protein and vegetables you want. 

Ssamjang sauce is a popular Korean dipping sauce. Here I make my own but you can also get It from Amazon. The gochujang (a red chili paste) and soy bean paste can also be found on Amazon. 

The sauces can be as simple as Sesame oil and salt and pepper, or a little more involved like the couple I have here.

You can also add rice to your wraps. Traditionally it would be sticky rice or even Jasmin but if you’re trying to be healthy use brown, black or cauliflower (fresh blended into a rice consistency) or simply leave it out. 

I’m always looking to have more adventurous salad base ideas so using bok choy here is a fun and creative way to do that. In general, bok choy is a great addition to a healthy diet, It is rich in vitamins and minerals and a good fiber source. This recipe is high in protein and fiber while having a lot of good flavor and color. 

You can substitute tofu for the pork if you’re looking to go In the vegetarian direction. You can still marinade it but just it doesn’t need to be marinaded as long. 

Also, I like to find the multi-colored cherry tomatoes. 

I use a stove top grill attachment but you can certainly use a pan or outside grill.

Scallops are a great source of protein and the black bean pasta is a great source of fiber and complex carbs. Using the avocado oil gives you a higher smoking point so the scallops can brown properly as well as a great source of good fats. This dish has lots of flavor and is another great addition to a healthy diet.

I was asked to make a healthier version of a creme brûlée so of course I had to get creative for this one. This recipe also is a smaller portion so you can indulge and be satisfied. 

This half-and-half version should provide a good compromise between richness and texture but at the same time reducing the calories. Adding the fiber balances the sugars. I use Allulose as my preferred sugar substitute but you can use what works best for you. 

Allulose is a great cooking and baking sweetener but it didn’t react right to the caramelization so I used just a dash of sugar on the top.  

Amazon has the “creme brulee” kit that comes with the bottom pan and a wire insert that you place the ramekins in so when you pull it out of the oven you can lift the wire rack out and all ramekins come out together. 

This recipe is actually pasta fagioli but I used red potatoes instead of pasta for a little less calories and a little more fiber. 

This is an easy Italian soup for a cold weeknight meal that will be great as leftovers for a few days. It has a lot of nice flavor especially in the winter time. Adding the cheese rind helps give the soup more texture.

Note: You can keep the parmesan rind for soups like this just put them in a freezer zip lock and store them in your freezer.

This is a great comfort food recipe for the cold winters. I replaced the potatoes with sweet potatoes to make it a bit healthier. This recipe is an easy one for a great week night meal for the family while still being under $30 (and yummy leftovers). It has a lot of protein, fiber while still being a lower calorie option. Using Hungarian paprika (which you can find on Amazon) adds to the Hungarian authenticity and gives it the right smoky and sweet flavor. However, any paprika will be fine. 

Salmon is a great source of protein and omega-3. This recipe is filled with protein, fiber, and complex carbs. It has a lot of flavor and is a beautiful dish that can be served to guests. 

Blackening the salmon adds a different taste and texture. The sweet potato here provides some healthy complex carbs and fiber. Adding the caramelized onion really rounds out the dish while finishing it with the almonds and cheese. Of course, if you have to avoid the almonds and/or the cheese then please do.

This recipe has been a family favorite for decades now. It’s an easy work night recipe while still being full of protein and fiber. It has a lot of flavor and texture and is great for leftovers, a meal prep food, or a lunch option. It also pairs well with a nice white wine (Sauvignon Blanc). Note: I added an instructional video for cutting the fennel. 

All kinds of color and flavor combined with high protein and fiber. Another great meal to serve to guests or as a simple weeknight meal. 

Like most fish, halibut is a very versatile fish. In this recipe baking it gives you time to prepare the rest of the recipe while it bakes (along side the brussel sprouts and fennel). 

Along with the quinoa this recipe is a very healthy addition to your family’s healthy lifestyle. 

This is a very simple and easy week night soup you can keep it vegetarian or add the chicken. It’s great for a cold evening or if someone is coming down with the sniffles. Lots of fiber and healing antioxidants and if you add the chicken it adds more protein. It’s an awesome leftover meal and can be easily frozen and reheated. 

Note: If freezing, freeze in small batches so you don’t have to reheat the whole batch if you just want a couple portions.

Swordfish is a steakier fish that holds up well to grilling or sautéing. It is high in protein and rich in Omega-3 Fatty Acids. 

This is an easy weeknight meal, not too much chopping or prep. A lot of good flavor here with the olives and capers then add the lemon and white wine its the perfect compliment to swordfish.

This recipe is full of flavor and looks awesome on a platter while also being very nutritious (high in protein, fiber, and omega-3’s). It’s a great dish to serve to guests. 

This recipe can be easily halved for a weeknight dinner for a family of four. Besides slicing the brussel sprouts, oranges and lemon, there really isn’t a lot of prep here.

Sumac is a flavorful and versatile Indian spice that adds a unique citrusy tang to its dishes. It's rich in antioxidants and may also help lower cholesterol levels and blood sugar levels. Sumac can be found in specialty grocery stores, Middle Eastern markets, or you can order it from Amazon.

Blood oranges have a flavor that is similar to other oranges but with subtle hints of berry or raspberry notes. They are a flavorful and nutritious citrus fruit that adds a pop of color and flavor. Regular oranges are ok if you can’t find the blood oranges.  

Adding the Brussel sprouts and pomegranate gives you more fiber and the pomegranates are not only delicious but also packed with nutrients and antioxidants. 

This dish is a great source of protein, complex carbs, and fiber. Serve it on a plate of greens to make it a complete salad. It has a lot of flavor and it’s an easy weeknight meal. This is a great one to cook with the family because there isn’t a lot of chopping just mixing, sautéing, and combining. 

When I put together this salmon recipe it was just the basic ingredients but then it developed into this recipe jam packed with flavor and protein. Adding the avocado and vinaigrette gives it more complexity and good fats. Then garnishing it with the tomatoes and pomegranate finishes it off making it beautiful dish as well. 

For the pistachios I use a food processor but if you don’t have one you can easily just chop them down. Both the vinaigrette and the pickled onion recipes are more than this recipe needs but they are very versatile and can be stored in the refrigerator for a while. 

This salmon recipe serves 2. However, you can easily scale it (without adding extra cooking/prep time) to serve more by doubling the salmon part of the recipe but the vinaigrette and onion wouldn’t have to be scaled.

I love these simple weeknight meals that are not only really quick and easy, but also very nutritious with lots of protein and fiber. A little bit of slicing but besides that just pop it in the oven for about 15 minutes and you have an awesome dinner for four. This can easily be scaled for dinner guests and as always the vegetables are interchangeable so feel free to substitute. This can go in a stock pot (depending on how much you make) but you can use any pan that has higher sides like a Sautoir pan or a sauté pan as long as its oven safe even though the temperature isn’t too high (325). 

This soup is another great source of protein and fiber. It’s a very simple and easy weeknight soup, not a lot of chopping and you can get the butternut squash already diced and the supermarket. Adding the balsamic vinegar adds an extra nice flavor. 

This is a great soup to make a big batch of and then freeze it in an air tight container.

Tip: Store in small batches so when you want to reheat you won’t have to reheat the whole soup, just as much as you want. 

This is definitely one of my family’s favorite recipes. It’s simple but packed with so much flavor and protein. The white wine (a classic ingredient when making mussels) brings the entire dish together. Adding the broth gives you a nice sauce to spoon, sip, or (better yet) dip a nice fresh piece of sourdough in. 

Try to get the mussels as fresh as possible (sometimes if you go to a fish shop they will clean them for you).

Cleaning instructions are below.

This clam chowder is has less fat and calories. I use almond milk instead of heavy cream. I still get the nice richness in the flavor and texture just remember to stir frequently especially after adding the potatoes. You can omit the bacon if you want to go vegetarian. You can use canned clams or if you decide to get fresh clams get them in the frozen section of your local fish market. To avoid the frozen clams from getting rubbery, thaw them and add them later in the cooking process so get cooked through but not over cooked.