*Veggetti your zucchini. (1 average zucchini makes approx. enough for 1
*Sauté 1– 2 tbsp. (depending on taste) of garlic in olive oil.
*Add in approx. 3c of spinach and approx. 1c of sliced grape tomatoes.
*After the spinach is cooked down, add a Tablespoon of Feta Cheese.
*Add your Veggetti zucchini and a precooked meat such as chicken. Sauté until soft.
*Top with a little fresh grated Parmesan cheese.
(found on recipes.sparkpeople.com)
Minutes to Prepare: 15
Minutes to Cook: 15
Number of Servings: 4
1 cup raw, grated (or chopped in food processor) cauliflower*
1 cup mozzarella cheese
1 tsp oregano
2 tsp parsley
(may add other Italian spices as desired--such as dried or fresh basil)
Makes 4, 1-slice servings. Can be doubled for a larger pizza
Preheat oven to 450 degrees.
Spray a cookie sheet with non-stick spray or use parchment paper.
In a medium bowl, combine cauliflower, egg, mozzarella and all desired spices. Press evenly on baking pan or pizza stone.
Bake at 450 degrees for 12-15 minutes (up to 20 minutes if you double the recipe). You may turn over once if desired.
Remove the pan from the oven. To the crust, add sauce, then toppings and cheese. Get creative!
Place under broiler, on high heat, until cheese is melted.
Reheats nicely and can still be held in the hand, even the next day. (If you don't press "dough" too thin, make small rounds and add enough egg to hold together.)
Pizza crusts can be frozen after the initial baking and used later.
*If using frozen cauliflower, prepare according to package directions. After cooked and slightly cooled, shred cauliflower with a cheese grater, (or grater blade on food processor) and then measure for the recipe. (An "unpacked/loose" cup.) Be sure to drain WELL.
Guesstimate~Approximately 2 1/4 cups of 1" cauliflower would grate into one cup of grated (or riced) cauliflower.
For lower calories, substitute two egg whites for whole egg and low or no fat mozzarella cheese.
Don't spread "dough" too thin or it will fall apart; if it's too thick, it's doughy in the middle.
Best results are found using fresh cauliflower and not baking first.
Let us know your results! Enjoy!
(found on familyfreshmeals.com)
1/2 cups - Carrots, thinly sliced
3 cups - Cauliflower, raw (use a cheese grater or food processor)
3 - Garlic cloves, minced
1/2 cup - Onion, diced
1/2 cup - Peas, frozen
2 Eggs (or 4 egg whites) scrambled
3 tbsp Soy sauce
Oils & Vinegars:
1/2 tbsp Olive oil
1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes).
2. Next add in peas and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes.
3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes.
Feel free to add your favorite protein and vegetables! We added chicken & veggies!
1 Rotisserie Chicken
2 large or 4 small heads of broccoli
1 can of sliced water chestnuts (diced small)
½ can of fat free cream soup
2 cup of 0% plain Greek Yogurt
8 ounces shredded cheddar cheese
½ cup of corn flakes
½ cup shredded cheddar cheese
1. Debone Rotisserie Chicken into small pieces.
2. Cut off broccoli florets and steam for 5-7 minutes over boiling water.
3. In a saucepan, mix plain Greek Yogurt, cream soup, shredded cheddar cheese, and water chestnuts until smooth.
4. Layer casserole dish as follows (½ chicken, ½ broccoli, ½ sauce, ½ chicken, ½ broccoli, ½ sauce, …followed by ½ cup of corn flakes sprinkled on top and ½ cup of cheese sprinkled on top).
5. Bake at 400’ until the cheese melt and edges bubble.
1 cup grated Parmesan Cheese
2 ½ teaspoons paprika
2 Tablespoons fresh chopped parsley
Salt & Pepper to taste
4 Tilapia Filets
1) Preheat oven to 400 degrees. Line baking sheet with aluminum foil.
2) Mix cheese, paprika, parsley, salt, & pepper together in a shallow dish.
3) Coat tilapia filets with olive oil and press into Parmesan Mixture, then arrange on baking sheet.
4) Bake in preheated oven for 12-15 minutes and then broil to crisp. Let sit for 2 minutes.
1) 1/2 cup olive oil
2) 1/3 cup apple cider vinegar
3) 2/3 cup Splenda
4) Salt & Pepper to taste
5) 12 ounces of broccoli coleslaw mix
6) ¾ cup sliced almonds
7) ¾ cup golden raisins
8) ½ cup sliced green onions
9) ¾ cup chopped green bell pepper
Whisk ingredients 1-4 together in a bowl. In a separate bold mix ingredients 5-9 together in a bowl. Fold the dressing in. Refrigerate for at least 2 hours. Stir again just before serving.
For those who don't know how to make spaghetti squash, I took notes....
Mading it like lasagna and you don't even have to dirty another pan.
1. Preheat oven to 400 degrees F (165 degrees C).
2. Place the spaghetti squash halves, cut side up, onto a baking sheet.
3. Drizzle with 2 tablespoons EVOO, sea salt and ground peppercorn.
4. Turn the squash over so they're cut side down and roast until the flesh is tender, about 45 minutes to an hour. Remove squash strands with a fork, reserving the shells.
5. Meanwhile, brown hamburger or meat of choice and drain.
6. Use a non-stick saucepan with cooking spray. Over medium heat, saute the garlic, onion, and mushrooms until tender. Stir in tomatoes and black olives. Cook for about 15 minutes, or until you have a medium thick sauce.
7. Layer each half with 1/3 cup spaghetti squash, 2/3 cup of sauce, 1/3 cup of mozzarella x 3 layers.
8. Bake for 20 minutes in the preheated oven, or until cheese melts. Each half should provide you with 4 portions for the Bariatric patient with approximately 3 oz protein, ¼ cup vegetable, and ¼ cup starch.
**Recipe amounts and portions are approximate and vary by individual patient.
1/4 cup Simply Jif Peanut Butter
1 scoop/packet Unjury Chocolate Protein
1 scoop/packet Unjury Vanilla Protein
1/2 cup 1 minute Oatmeal
1/2 cup Splenda
1/4 cup Water
Heat Peanut Butter in Microwave in Bowl for 20-30 seconds. Add Protein, Oatmeal, Splenda, and Water. Mix well and divide in to 12 balls. If sticky, you can roll in a mixture of cocoa and Splenda. ENJOY!
Shred 8 oz of Cabot's 75% Reduced Fat Cheddar, drain a small jar of pimentos, add 3/4 cup of 0% Plain Green Yogurt (I use 6 oz of Chobani), and 1/4 cup of Fat Free or Light Mayo (I use Kraft Fat Free). It is best after it's been chilled over night. This recipe makes 8 portions, providing 78 calories, 3 g carbs, 3 g fat, and 11 g protein. Add a little salt and pepper and maybe a splash of apple cider vinegar or chopped jalepenos to give it a little punch. Let me know what you think when you try it out!
Need something special for your cookout or family get together. This is a great accent to any meal. It is a great combination of carbs and veggies. For the bypass patient that is craving the raw veggies, this is wonderful.
6 cups green beans (drained)
3 cups black beans (drained & rinsed)
8 ounces (2 jars) diced pimentos (drained)
2 cups Splenda
1 t Dry mustard
1 t Celery seed
1 t Sea Salt
2 cups Apple Cider Vinegar
1/2 Diced Sweet Onion (I use Vidalia)
Mix all ingredients together. Chill for 4 hours and serve. 1 1/2 cup is the equivalent of 2 veggie portions and 1 starch portion. If you are a bariatric patient, 1/3 - 1/2 cup would be your portion along with 3 oz of protein.
Start water for boiling pasta.
Brown hamburger, drain, and return to skillet. Add drained tomatoes and green beans. Add the cheese packet (but not the butter or milk). Stir well and simmer. Once pasta is cooked, add pasta. Simmer til evenly warm. (I add garlic pepper) Cover with cheese and place lid on until cheese melts.
It is quick and delicious. It makes about 8 portions providing 4 oz protein, 2 x 1/2 cup veggies, and 1/2 cup starch.
1 cup of Ricotta Cheese 0%
¼ cup of Splenda
2 T of cocoa powder
½ t Vanilla Extract
Chill and enjoy! It's great with a couple of sliced strawberries.
Mix, chill, serve.
Calories 116; Carbs 16 g; Protein 8 g, Fat Calories 27 cal (23%), Saturated Fat Calories 18 cal (16%)
Quick breakfast solution: Bake muffin frittatas the night before and refrigerate. Quickly re-warm in the microwave in the morning.
Makes 12 mini frittatas; 6 servings
Nutrition Info per serving: Calories 164; Total Fat 11g; Saturated Fat 6g; Sodium 296mg; Carbohydrate 3g; Protein 12g
1 container (16 oz) Plain Greek Yogurt
1 small box Sugar Free Jello Pudding
Add water to thin ( 1/2 c)
Add a little Splenda to sweeten
Mix, chill, and enjoy!!!
One patient shared how she mixes
vanilla, caramel, strawberry and even peanut extract to her Greek Yogurt.
"I use 1 large tub of Fage plain greek yogurt (35.5 oz), 1 to 2 cups Splenda, 1/4 to 1/2 tsp extract. Mix it thoroughly and portion into 4 oz cups.
Makes 7 or 8 cups (depending on how much I eat while mixing ;o)
This is what I have for breakfast everymorning on my waffle with string cheese as a protein and
I LOVE IT! It is so rich and creamy, and is a guilt free decadence!"
Take a bag of baby carrots and boil them until they are fork tender.
Drain them in a strainer and return to the pan.
Add Splenda, Cinnamon, and Apple Pie Spice to taste.
They are great…hot or cold.
Remember that the point of having a protein shake as a meal replacement is to have a quick on the go meal and not to pack a days’ worth of calories into your drink.
Note that if you have an average cup of 1% Milk with a scoop of protein powder, you should limit your fruit intake to ½ cup. Exceeding this intake allows your carbohydrates to exceed your protein intake.
(1 avg scoop)
20 – 25 g
3 – 5 g
Need protein shake ideas…
Peanut Butter Cup Shake
8 ounces of 1% Milk
1 scoop of low carb Chocolate Protein Powder (example: Unjury)
½ cup of ice
1 Tablespoon Simply Jif Peanut Butter
8 ounces of 1% Milk
1 scoop of low carb Vanilla Protein Powder (example: Unjury)
½ cup of ice
1-2 Tablespoons of Instant Decaf Coffee
1 Tablespoon Sugar Free Hershey’s Syrup
If you are having a hard time staying satisfied until the next meal, add ½ cup of 1 minute Quaker Oatmeal.
Email me your protein shake recipe.
Much healthier than the Starbucks version!
Makes 1 serving
Nutrition Info per serving: Calories 68, Fat 1.25g, Sodium 202mg, Carbohydrates 10g, Fiber 2g, Sugars 5.75g, Protein 5g
Reduce the temperature to 300 degrees F, and continue roasting until a meat thermometer inserted in the thickest part reads 145 degrees F, about 1 hour more.
Makes 16 servings.
Nutrition Info per slice: Calories 67, Total Fat 0.2g, Sodium 78mg, Total Carbohydrates 14.2g, Dietary Fiber 1.3g, Protein 4.7g
This is a lighter version of the holiday favorite, sweet potato casserole.
Makes 9 servings (1/3 cup each)
Nutrition Info per serving: Calories 122, Total Fat 6.7g, Saturated Fat 0.67g, Protein 1.3g, Carbohydrate 14g, Cholesterol 23.3mg, Dietary Fiber <1g, Sodium 86mg
This frittata is packed with protein and veggies; it’s perfect for a healthy breakfast or dinner.
Makes 6 servings
Nutrition Info per serving: Calories 185, Fat 11g, Saturated Fat 2.5g, Protein 13g, Carbohydrate 8g, Fiber 7g, Sodium 400mg
Makes about 10 servings (about ¼ cup / 50 mL salsa each)
Nutrients Info per serving: Calories 10, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Carbohydrate 2g, Protein 0g, Sodium 120mg, Fiber 1g
Pam & Potatoes
Spray a muffin pan with Pam
¼ cup of shredded hashbrowns per well (you can use Simply Potatoes in refrigerator dept or shred your own potatoes *you will need to pat water off if shredded)
Bake at 450’ for 30 minute
In a separate bowl
1 package of Jimmy Dean Turkey Sausage
1 1/2 cup of cheese
Once hashbrowns are complete, place ¼ cup of mixture on each hashbrown
Bake at 350’ for 30 minutes
Need a chip replacement to give you that crunch? Try making cheese crisps. You can eat them as a snack alone or use them to eat your chicken salad on.
Prepare your collard greens by cleaning them well. Rinse them with water, then soak them for about 10 minutes, empty the dirty water, and rinse again.
Cut the stem out of each leaf.
And slice in 1 inch wide strips.
And slice in 1 inch wide strips.
1 Heat a large skillet on medium heat. Cook the Country Ham in the skillet until it just begins to brown around the edges, stirring occasionally. Add the onions and cook until they have softened and are just starting to brown.
2 Add the garlic, salt, and pepper. Cook until the garlic becomes fragrant, about a minute. Bring to a simmer, stirring and scraping up any browned bits from the bottom of the pot.
3 Add the collard greens and the chicken broth and water and bring to a simmer. Reduce the temp to medium-low. Cook down, stirring occasionally, until the collard greens have wilted and have lost their brightness. Season to taste with vinegar and hot sauce. Serve with some of the pan juices from the pan.
Need a delicious breakfast option...check out these delicious quiches!! **Shared from a patient**
Any combination of appropriate vegetables and reduced-fat cheeses may be used.
Makes 6 servings.
Nutrition Info per serving: Calories 77, Total Fat 3g, Saturated Fat 2g, Cholesterol 10mg, Carbohydrate 3g, Protein 9g, Fiber 2g, Sodium 160mg
147 NC Highway 24
Morehead City, NC 28557
Phone: 252 648 8777
Fax: 252 648 8087
Contemporary Nutrition, Inc.
1425 S Glenburnie Rd
New Bern, NC 28562
Phone: 252 631 5222
Fax: 252 631 5223
Use our Contact Form.
> We are now seeing patients in our Morehead City location! Call for an appointment today!
> Do you need a speaker?
Call our office.
> Do you have a group
that wants to kick off a
Weight Loss Challenge?
Call our office.
> Need more information on National Nutrition Month
Share your story...
Contemporary Nutrition is looking for patients who would like to share their journey with our practice! We love that we have the opportunity to share in your progress and would like to share your story with others.
Feel free to submit to the "Reviews and Patient Testimonials" tab on our website.
We would like to take this opportunity to thank our loyal patients for all of your years of support, referring friends and coworkers, and helping us grow!