Gastric Bypass Cookbook: Quick and Easy; Essential Healthy Recipe Guideline for Gastric Bariatric Bypass Surgery 9798472966740

Table of contents :
Introduction
Pre-Gastric Bypass Surgery Diet and Guidelines
Critical Post Gastric Bypass Surgery Guidelines
Recipes
1. Baked Tofu in Cup
2. Onion and Cheese Egg Muffins
3. Zucchini Muffins with Broccoli
4. Sweet Potato Pancakes
5. Scrambled Tofu Veggie
6. Apple Oatmeal with Cinnamon
7. Spinach Mushroom Quiche
8. No Flour Pumpkin Bread
9. Tomato Bruschetta
10. Broiled Fish Fillet
11. Baked Lemon Tilapia
12. Garlic Shrimp
13. Chili Garlic Salmon
14. Acorn Squash - Stuffed with Cheese
15. Broccoli Casserole
16. Chickpea and Feta Salad
17. Eggplant Pesto Mini Pizza
18. Lentil Vegetarian Loaf
19. Mango Tropical Salsa
20. Dense Oatmeal Cake
21. Roasted Chickpeas
22. Vanilla Melon Pudding
23. Silky Cheese with Cinnamon
24. Roasted Cauliflower Garlic
25. Orange Mango Popsicles
26. Strawberry Sorbet with Ricotta Cheese
27. Meat Cups and Creamy Topping
28. Lemon Mug Cake
29. Chicken Cheesesteak Wrap
30. Smooth White Beans with Lemon
Conclusion
Author's Afterthoughts
About the Author

Citation preview

Gastric Bypass Cookbook Quick and Easy; Essential Healthy Recipe Guideline for Gastric Bariatric Bypass Surgery

BY: GRACE BERRY Copyright © 2021 by Grace Berry. All Rights Reserved. www.graceberry.net

License Notes This book is an informational material. The author has taken great care to ensure the correctness of the content. However, the reader assumes all responsibility of how the information is used, and the author shall not be accountable for any form of misuse or misinterpretation on the part of the reader. All rights reserved. On no account may any part of the material be copied, reproduced, or distributed in any form without written permission from the author.

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Table of Contents Introduction Pre-Gastric Bypass Surgery Diet and Guidelines Critical Post Gastric Bypass Surgery Guidelines Recipes 1. Baked Tofu in Cup 2. Onion and Cheese Egg Muffins 3. Zucchini Muffins with Broccoli 4. Sweet Potato Pancakes 5. Scrambled Tofu Veggie 6. Apple Oatmeal with Cinnamon 7. Spinach Mushroom Quiche 8. No Flour Pumpkin Bread 9. Tomato Bruschetta 10. Broiled Fish Fillet 11. Baked Lemon Tilapia 12. Garlic Shrimp 13. Chili Garlic Salmon 14. Acorn Squash - Stuffed with Cheese 15. Broccoli Casserole 16. Chickpea and Feta Salad 17. Eggplant Pesto Mini Pizza 18. Lentil Vegetarian Loaf 19. Mango Tropical Salsa 20. Dense Oatmeal Cake 21. Roasted Chickpeas 22. Vanilla Melon Pudding 23. Silky Cheese with Cinnamon 24. Roasted Cauliflower Garlic

25. Orange Mango Popsicles 26. Strawberry Sorbet with Ricotta Cheese 27. Meat Cups and Creamy Topping 28. Lemon Mug Cake 29. Chicken Cheesesteak Wrap 30. Smooth White Beans with Lemon Conclusion Author's Afterthoughts About the Author

Introduction

Gastric bypass surgery is not a piece of cake. If you’ve decided to go through it, you’ll need all the help you can get as well as some determination. Luckily, you have this book, and with the right motivation and steadfastness, your gastric bypass surgery will succeed from start to finish. Many people believe that the surgery takes off excess weight and that it requires nothing else. While it is true that the surgery takes off weight, you should know that with poor eating habits, you could end up worse-off or back at square one. This would be wasted time, effort, and money. If you stick to the recipes and meal plan in this book diligently, you’ll be on your way to a healthier and better life. Welcome to the gastric bypass surgery club.

Pre-Gastric Bypass Surgery Diet and Guidelines Two weeks before your surgery, the dietitian will advise you to adhere to a low in fats and carbohydrates. As a result, the liver will be forced to release the glycogen (a form of sugar) stored within it for your organ systems to function correctly. As the glycogen stores continue to deplete, your liver will soften and shrink in size. Your Bariatric surgeon will appreciate this phenomenon, especially if they are going in for laparoscopic (keyhole) surgery and not open surgery. The liver has to be lifted and shifted aside for them to gain access to your stomach. It would be difficult if the liver were heavy, immobile, and filled with excess fat. Most Bariatric surgeons prefer to avoid open surgery since it results in a large abdominal scar, a lengthier recovery period, and enhanced risks. Then again, you must lose at least 10 to 15 pounds before surgery. In case your BMI is over 55, you will need to reduce at least 10% of your total body weight. The Two-week Diet You have to stay off any solid food for a fortnight. Your body must receive at least 800 to 1000 calories each day via fluids. Please stick to clear liquids only, mainly water. A protein shake should serve as a meal replacement. Use skimmed milk or ice-cold water and four to six ounces or a scoop of protein powder for each shake. Use a blender to mix everything properly. Consume these shakes thrice a day. Initially, as your body tries to adjust to this diet, you may experience headaches and irritation. Regardless, please do not go in for any herbal medications or non-steroidal anti-inflammatory drugs (NSAIDs) at this time. You have no idea how your digestive system will react to these herbs while you are off solid food. As for NSAIDs, they tend to cause excessive bleeding, especially during the post-operative period. In case you are on specific medications for particular health conditions, please consult with your PCP beforehand. The altered shape of your stomach caused by Gastric Bypass surgery may not prove suitable to hold large pills. Your PCP will have to ensure that you take medicines in a chewable, liquid, or crushed form. Time-released drugs may not work as effectively if they are crushed. Request your PCP to provide alternatives and guide how to adjust the medications with your new diet pre-operatively and post-operatively. Do not stop taking them on your own. If you are a diabetic, ensure that your blood sugar levels remain stable throughout the two weeks. Last 24-hour Diet You are requested to stay on a pure and clear liquid diet. Stop all protein shakes. You may have water, tea, jello, broth, and ginger ale. The Night before Surgery Avoid all liquids and solids. You cannot have anything to eat or drink by mouth. Your stomach must be empty at the time of the operation. The Night before Surgery Avoid all liquids and solids. In fact, you cannot have anything to eat or drink by mouth. Your stomach must be empty at the time of the operation.

Critical Post Gastric Bypass Surgery Guidelines The dietary regimen you follow post-op will be different from the one you followed before you opted for Gastric Bypass surgery. Guidelines for Eating You may be surprised to discover a sense of fullness even after eating a small meal. This is because the size of your stomach has reduced, and the length of your small intestine or small bowel has shortened. During the first few days after the operation, the surgeon will advise you to restrict the volume and consistency of food since your internal wounds must heal. You must get into the habit of eating very slowly. If you are keen to gobble up everything on your plate as fast as possible, do not be surprised when you throw up or feel nauseous. This happens when you consume a tiny meal. Therefore, pace your meal such that you take at least 30 minutes to eat it. Chew every piece of food until it acquires a liquid consistency. Then, swallow it. It takes time and practice to master the art of chewing well. Large chunks of food can block the outlets in your revised alimentary tract. Please do not be greedy. Adhere to the amounts suggested for every meal if you do not wish to vomit or feel nauseous. It is possible to rupture your stomach or cause it to expand through careless eating. Above all, you may begin to regain the weight. You may experience Dumping syndrome if you insist on gorging on ice creams, soda, puddings, cakes, cookies, pies, chocolates, etc. As these sugary or high-calorie foods rush from the stomach to the small intestine, you may begin to exhibit symptoms of weakness, cramping, nausea, sweating, rapid heart rate, a feeling of uncomfortable fullness, and explosive diarrhea. Continue with your unhealthy habits, and you will find your body being deprived of essential nutrients. Maintaining weight loss will become problematic. Find out if your stomach can still feel compatible with high-fiber foods, red meat, milk, etc. You will know when you experience diarrhea, discomfort, or nausea. If the dietitian permits you to experiment with substitutes or new foods, eat them in minimal amounts only. Consume only one fresh food at a time. If you cannot digest it properly, give yourself a gap of one week, and try again. If you still cannot tolerate it, eliminate it from your diet. Ensure that you purchase all the recommended minerals and vitamins before surgery and consume them regularly in alignment with your prescription. Guidelines for Liquids Similar to the consumption of solid foods, even liquids must be drunk very slowly. Do remember that they have to undergo digestion too. Never combine water or drinks with meals. Concerning water, please consume it half an hour or an hour before a meal. Alternatively, you may wait for an hour or so after your meal before drinking water. Otherwise, you are bound to experience nausea and vomiting. Your stomach may expand and even rupture. This does not mean that you have to avoid liquids or keep them to a minimum. Please consume loads of fluids. It would be best if you had them to keep your body well hydrated. You can even

become dehydrated through frequent bouts of diarrhea or vomiting. Therefore, ensure that you consume at least three to four ounces of water between meals. You may even go in for acceptable low-calorie beverages. Various Other Guidelines Three days of hospitalization should suffice after your Gastric Bypass operation. You may develop life-threatening blood clots. To prevent this, your surgeon will advise you not to keep lying down in bed but to sit in a chair for as long as possible. Additionally, even if you are in pain, you will be forced to walk around, albeit with assistance. This is to ensure healthy blood circulation. Since the newly created connections in your digestive system need time to heal, you will not be permitted to eat or drink anything on the day of the surgery. The next day, you may be allowed to take sips of water. After that, you will be advised on the various phases of a pre-determined dietary regimen that you must follow for healthy recovery and weight loss maintenance. If your condition is good, you will be discharged after three days. Please adhere to the follow-up schedule charted out for you. The first follow-up will be a couple of weeks after your surgery. If you experience frequent vomiting, nausea, fever, chills, or worsening pain in the first two weeks, please request an emergency consultation with your Bariatric surgeon. Do the same if your incisions show signs of painful inflammation.

Recipes

1. Baked Tofu in Cup

This dish is magical. It serves a crispy and crunchy texture outside but is soft and smooth inside. Eating this baked tofu with vegetables in the morning will give you enough energy for your busy day. Not only for breakfast, but this baked tofu is also great to be consumed as a snack. Servings: 4 Preparation Time: 30 minutes Ingredients: 1 lb. tofu ½ cup diced tomatoes 1 cup chopped kale ½ cup ground chicken 2 organic eggs 2 tsp. minced garlic ½ tsp. pepper Directions: Preheat an oven to 350°F and prepare 8 muffin cups. Coat with cooking spray, then set aside. Place the tofu in a food processor, then add eggs and ground chicken to the food processor. Season with pepper and minced garlic. Blend until smooth. Transfer the tofu mixture to a bowl, then stir diced tomatoes and chopped kale into the bowl. Mix until just combined.

Fill each muffin cup with the tofu mixture, then bake for approximately 25 minutes. Once the tofu is set and lightly golden, remove it from the oven and let them cool. Take the tofu from the cups and arrange it on a serving dish. Serve and enjoy!

2. Onion and Cheese Egg Muffins

These egg muffins are perfect for a busy morning. The ingredients needed in this recipe are very easy to grab and usually available in your refrigerator. The egg already contains protein which is great to consume after a gastric bypass. However, to enhance the nutrient content, you can add any kind of vegetable or lean ground meat as you desire. Servings: 4 Preparation Time: 25 minutes Ingredients: 8 organic eggs 3 tbsp. coconut flour ½ tsp. olive oil ¼ cup chopped onion ¼ cup grated skim Mozzarella cheese Directions: Preheat an oven to 400°F and coat 4 muffin tins with cooking oil. Crack the eggs into your bowl. Add the coconut flour to the eggs, then whisk until the flour is completely dissolved. Set aside. Over medium heat, preheat a skillet, then pour olive oil into it. Once it is hot, stir in the chopped onion and sauté until aromatic. Remove from heat.

Add the onion to the egg mixture, then stir well. Divide the egg mixture into the prepared muffin cups, then sprinkle grated skim Mozzarella cheese on top. Bake the egg muffins for approximately 20 minutes or until the egg is set. Once it is done, take the egg muffins out from the oven. Let them cool for a few minutes. Arrange the egg muffins on a serving dish. Enjoy!

3. Zucchini Muffins with Broccoli

This is a muffin that you can consume with no guilty feeling. With no sugar, no oil, and no flour, there is no doubt that this muffin is ideal for weight loss. Zucchini — which is rich in great nutrients for the body — has countless benefits for the body. Make sure to buy the fresh zucchinis with a firm texture and bright color. Servings: 4 Preparation Time: 60 minutes Ingredients: 1¼ cups grated zucchini 8 broccoli florets 1¼ cups oats 1 medium ripe banana 2 organic eggs ¼ cup applesauce 1 tsp. baking powder 1 tsp. cinnamon Directions: Preheat an oven to 350°F and prepare 8 muffin cups. Coat with cooking spray, then set aside. Place the oats in a food processor, then process until they become a flour-like consistency. Set aside. Peel the banana, then mash until smooth.

Crack the eggs, then pour them over the mashed banana. Add applesauce, grated zucchini, and cinnamon. Mix until incorporated. Combine the oat flour with baking powder. Mix with the liquid mixture. Fill each muffin cup with the batter, then put a broccoli floret in each muffin. Bake the muffins for approximately 40 minutes or until the top of the muffins are lightly golden. Insert a skewer into the muffins, and when it comes out clean, it means that the muffins are completely cooked. Remove the muffins from the oven, then let them cool for a few minutes. Arrange on a serving dish.

4. Sweet Potato Pancakes

It is time to let the sweet potato take a role in your healthy breakfast. As a fiber and healthy carbs source, sweet potato is a good partner for your weight-loss goals. This pancake is another excellent way to consume sweet potatoes. You will be amazed by the smooth and soft texture of this pancake. Have this sweet potato pancake with non-fat whipped cream or fresh fruit. Servings: 4 Preparation Time: 25 minutes Ingredients: 1 lb. sweet potatoes 2 organic eggs 3 tbsp. whole-wheat flour ½ tsp. pepper garlic powder 3 tbsp. canola oil Directions: Preheat a steamer over medium heat, then place peeled sweet potatoes in it. Steam until tender. Once the sweet potatoes are tender, remove them from the steamer. Using a potato masher, mash until smooth. Place the mashed sweet potatoes in a bowl, then add eggs and flour to the bowl.

Season with pepper and garlic powder, then mix well. Shape the sweet potato mixture into thin patties, then set aside. Preheat a saucepan over medium heat, then pour canola oil into it. Place the shaped sweet potato in the saucepan. Cook until lightly golden. Flip the sweet potato pancakes and cook again until both sides are lightly golden. Repeat with the rest of the batter. Once they are done, arrange the sweet potato pancakes on a serving dish, then serve. Enjoy!

5. Scrambled Tofu Veggie

There are a lot of kinds of healthy breakfasts. However, if you want something savory, we suggest that you give this scrambled tofu recipe a try. Served with vegetables, this scrambled tofu offers excellent taste and quick cooking time, and plenty of health benefits. Being low in fats but high in protein, tofu is perfect support for your weight loss program. Servings: 4 Preparation Time: 10 minutes Ingredients: 3 cups diced tofu 2 organic eggs 1 cup chopped kale ½ cup diced tomatoes 2 tsp. olive oil 1½ tsp. garlic powder ½ tsp. pepper Directions: Crack the eggs into a bowl. Mix until incorporated. Preheat a skillet over medium heat. Pour olive oil into it. Pour the beaten eggs into the skillet. Add the diced tofu to it. Quickly stir the egg and tofu until scramble forms.

Add chopped kale and diced tomatoes, then season with garlic powder and pepper. Mix until the vegetables are wilted. Remove the scrambled tofu from the heat. Transfer to a serving dish. Serve and enjoy warm.

6. Apple Oatmeal with Cinnamon

It cannot be denied that this classic breakfast is very healthy. Both apple and oatmeal have a high nutrient content that is important for the body. Besides that, apples give natural sweetness. That is why additional sugar is not necessary here. For a lighter taste, substitute the skim milk with unsweetened apple juice. Servings: 1 Preparation Time: 5 minutes Ingredients: 1 fresh green apple 1 tsp. lemon juice ¾ cup skim milk ½ cup oats ½ tsp. cinnamon Directions: Cut the apple into cubes, then place it in a bowl. Drizzle the lemon juice over the cubed apple, then set aside. Pour skim milk into a saucepan and bring it to a boil. Once it is boiled, add the oats and apple, then bring the mixture to a simmer. Transfer everything to a serving bowl, and sprinkle cinnamon on top. Serve and enjoy!

7. Spinach Mushroom Quiche

This savory breakfast must be a favorite. Made from organic eggs with additional spinach, mushroom, and cheese, this quiche tastes perfect. As a variation, you can involve other vegetables such as carrots, kale, or broccoli as you desire. To give it an extra cheesy taste, we suggest not grating the Parmesan cheese but cutting the cheese into small cubes. Besides that, you can also sprinkle non-fat grated Mozzarella on top. Servings: 4 Preparation Time: 50 minutes Ingredients: 6 organic eggs ½ cup skim milk ¼ cup grated Parmesan cheese 3 cups chopped spinach ½ cup chopped mushroom 2 tsp. garlic powder ½ tsp. pepper Directions: Preheat an oven to 400°F and coat a disposable aluminum pan with cooking spray. Place the chopped spinach and mushroom in the bottom of the disposable aluminum pan, then spread evenly. Set aside. Crack the eggs and place them in a bowl.

Pour skim milk in the bowl, then season with garlic powder. Mix well. Pour the egg mixture over the spinach and mushroom, and sprinkle grated Mozzarella cheese on top. Bake the spinach and mushroom quiche for about 40 minutes or until the egg mixture is set. When the quiche is done, take it out of the oven. Let the quiche cool for a few minutes and cut into wedges. Serve and enjoy.

8. No Flour Pumpkin Bread

Pumpkin is a sweet but healthy ingredient. It brings delicious taste and delicate texture to every dish it’s added to. There is no reason not to include pumpkin in your favorite recipe. This lowcarb bread is perfect for your new gut as it is moist, soft, and nutritious. Besides being good for breakfast, this bread is also perfect for your snack time. Servings: 4 Preparation Time: 35 minutes Ingredients: 1 cup quick-cooking oats 1 cup pumpkin puree 3 tbsp. applesauce 1 organic egg ½ tsp. baking soda ¾ tsp. cinnamon Directions: Preheat an oven to 350°F and line a loaf pan with parchment paper. Set aside. Place the pumpkin puree and oats in a blender, then add egg, baking soda, applesauce, and cinnamon to the bowl. Using an electric mixer, mix the ingredients until smooth and combined. Transfer the batter to the prepared loaf pan then spread evenly. Bake the pumpkin bread for approximately 30 minutes, or until the top of the bread is lightly golden.

Insert a toothpick into the bread and if it comes out clean, it means that the bread is completely done. Remove the bread from the oven and let it cool for a few minutes. Take the pumpkin bread out of the loaf pan and cut it into slices. Arrange the sliced bread on a serving dish, then serve. Enjoy!

9. Tomato Bruschetta

This recipe is low in carbs and rich in nutrients: tomatoes, green peppers, onions, and a little bit of olive oil. It tastes like fresh tomatoes on your tongue. Prepare it right at your own home with no worries about making the mistakes you have made for decades in restaurants. Preparation time: 20 minutes Servings: 12 Ingredients: ½ finely chopped small red onion 8 medium coarsely chopped and drained tomatoes (about 500 g) 2-3 crushed garlic cloves 6-8 leaves of finely chopped fresh basil 30 ml balsamic vinegar 60-80ml extra virgin olive oil 1 crusty loaf of bread Directions: Mix the onions, tomatoes, garlic, and basil in a big bowl, taking care not to crush or break the tomatoes up too much. Balsamic vinegar and extra virgin olive oil should be added. As need, add salt and pepper. Again, combination. For at least an hour, cover and relax. This will make it easier to soak and mix the flavors. Slice the baguette loaf into 12 thick slices diagonally and lightly toast them until both sides are light brown. On the warm bread slices, serve the mixture. Take out from the frozen half an hour

before serving if you like the mix at room temperature.

10. Broiled Fish Fillet

This is a great example of not taking too much time and skills to make a healthy meal. But you do need to be careful cause the tempting aroma can bring you back to the time when you were a kid, and your mother could scream, “don’t touch that. It’s hot!” Then she cooked fresh broiled fish fillets just like this one. Preparation time: 15 minutes Servings: 2 Ingredients: 2 cod fish fillets 1/8 tsp. curry powder 2 tsp. butter 1/4 tsp. paprika 1/8 tsp. pepper 1/8 tsp. salt Directions: Preheat the broiler. Spray broiler pan with cooking spray and set aside. In a small bowl, mix together paprika, curry powder, pepper, and salt. Coat fish fillet with paprika mixture and place on broiler pan.

Broil fish for 10-12 minutes. Top with butter and serve.

11. Baked Lemon Tilapia

This recipe is a real piece of art. The following steps will lead you to a wonderful meal. Start with slicing your lemon into wedges and place them in the fish cavity. Next, coat the fillets with grated Parmesan cheese and sprinkle with finely chopped parsley leaves. Bake for 20 minutes until the fish meat becomes flaky on the inside and crispy on the outside. Preparation time: 22 minutes Servings: 4 Ingredients: 4 tilapia fillets 2 tbsp. fresh lemon juice 1 tsp. garlic, minced 1/4 cup olive oil 2 tbsp. fresh parsley, chopped 1 lemon zest Pepper Salt Directions: Preheat the oven to 425°F. Spray a baking dish with cooking spray and set it aside.

In a small bowl, whisk together olive oil, lemon zest, lemon juice, and garlic. Season fish fillets with pepper and salt and place them in the baking dish. Pour olive oil mixture over fish fillets. Bake fish fillets in the oven for 10-12 minutes. Garnish with parsley and serve.

12. Garlic Shrimp

This delicious recipe is a real treat for your eyes, nose, and tongue. This healthy dish will take you to another dimension in the kitchen where all your senses are satisfied, and your tummy is full. Preparation time: 60 minutes Servings: 8 Ingredients: 2 lbs. large shrimp, peeled and deveined 2 tbsp. parsley, minced 1/4 tsp. chili flakes, crushed 1 tsp. paprika 6 garlic cloves, sliced 3/4 cup olive oil 1/4 tsp. pepper 1 tsp. kosher salt Directions: Add all ingredients except shrimp and parsley into the crockpot and stir well. Cover and cook on high for 30 minutes. Add shrimp and stir well.

Cover and cook on high for 20 minutes. Garnish with parsley and serve.

13. Chili Garlic Salmon

This tender and healthy dish is an absolute treat for your eyes, nose, and tongue. This meal will leave you with a cool, fresh taste in your mouth and flavors in your palate that you won’t soon forget. Preparation time: 7 minutes Servings: 3 Ingredients: 1 lb. salmon fillet, cut into three pieces 1 tsp. red chili powder 1 garlic clove, minced 1 tsp. ground cumin Pepper Salt Directions: Pour 1½ cups water into the instant pot and place trivet into the pot. In a small bowl, mix together chili powder, garlic, cumin, pepper, and salt. Rub salmon pieces with spice mixture and place on top of the trivet. Seal the instant pot with a lid and cook on steam mode for 2 minutes. Once done, release pressure using the quick-release method and then open the lid. Serve and enjoy.

14. Acorn Squash - Stuffed with Cheese

This recipe will leave you with a cool, fresh taste in your mouth and flavors in your palate that will stay long after the meal is over. Preparation time: 45 minutes Servings: 4 Ingredients: 1 Pound ground turkey breast (extra-lean) 3 acorn squash 1 can (8 ounces) tomato sauce 1 Cup Each: Fresh mushrooms Chopped onion Diced celery 1 tsp. Each: Garlic powder Basil Oregano Black pepper Salt Shredded cheddar cheese (reduced-fat)

Directions: Program the oven temperature to 350°F. Slice the squash in half and remove the seeds. Arrange the squash, cut side down, in a dish, and microwave high for 20 minutes. Brown the turkey in a skillet and add the onion and celery. Sauté two to three minutes. Blend in the mushrooms and add the sauce and seasonings. Divide into quarters and spoon into the squash. Cover and bake for 15 minutes. Garnish with the cheese and bake until the cheese has melted.

15. Broccoli Casserole

This broccoli casserole is an excellent addition to your daily diet, but you can turn it into a feast for an enormous number of people. This recipe can be easily multiplied to feed your whole family. Preparation time: 21 minutes Servings: 12 Ingredients: 4 cups cut-up broccoli Sleeve Ritz crackers Cups cheddar cheese Directions: Add the casserole ingredients into a Pyrex dish with the crumbled crackers on top. Bake long enough to melt the cheese at 375°F.

16. Chickpea and Feta Salad

This salad is a significant advantage for those people who have problems with their weight. It is rich in protein and fiber, which are perfect for an energizing diet. It’s healthy, and it just tastes great with your dinner or lunch. Preparation time: 7 minutes Servings: 1 Ingredients: ¾ cup chopped raw vegetables ¼ cup each: Chickpeas Crumbled feta cheese Lemon juice Olive oil Dried oregano Dash Each of: Pepper Salt Directions: Use your imagination for the chopped veggies. Include peppers, avocado, tomatoes, onions, and

celery, or your favorites. Rinse and drain the chickpeas. Combine all of the ingredients and chill in the fridge until ready to serve.

17. Eggplant Pesto Mini Pizza

This very healthy dish is an excellent choice for those who want to eat healthily and at the same time have a pleasant meal. Preparation time: 55 minutes Servings: 4 Ingredients: 1 each chopped: Bell pepper Tomato Eggplant sliced red onion 1/8 tsp. salt 3 cloves of garlic Pinch of oregano ¼ cup each: Extra-virgin olive oil Pesto sauce Humus Vejan Parmesana cheese Sandwich thins — Arnold Orowheat used Optional: Pepper flakes Directions:

Set the oven to 400°F. If desired, chop the vegetables and combine the oil, pepper, salt, oregano, and pepper flakes. Arrange on a baking tin and toast for approximately 30 to 45 minutes or until they are done the way you like them. Toast the buns, spread the hummus on them, and add the veggies and pesto sauce. Sprinkle with the vegan cheese and enjoy.

18. Lentil Vegetarian Loaf

This recipe will take you to another dimension in the kitchen where all your senses are satisfied, and your tummy is full. Preparation time: 1 hour 35 minutes Servings: 10 Ingredients: ½ cup rinsed — dried lentils 1 medium yellow onion ½ cup cooked brown rice 2 tbsp. canola/olive oil ½ cup ketchup 1 can tomato paste (6 ounces) 1 tsp. each of: Marjoram Garlic powder Sage ½ cup quartered cherry tomatoes ¾ cup tomato/pasta sauce To taste: Salt More ketchup

Directions: Preheat the oven to 350°F. Rinse and cook the lentils in 3 to 4 cups of water for approximately 30 minutes. Drain and slightly mash the lentils. Peel and chop the onions. Cook in the oil until golden. Combine the onions, lentils, tomato paste, rice, tomatoes, sauce, and spices into a large pot. Mix well. Press the mixture into a well-greased baking dish with ½ cup of ketchup over the top. Bake for one hour.

19. Mango Tropical Salsa

It is recommended to enjoy this snack with tortilla chips or as a condiment on baked chicken, beef, pork, and fish. Always choose the ripe mangoes that are fresh and still have a firm texture. The ripe but not very soft mangoes will be easier to peel and cut than the mushy ones. You can add or substitute the fruits with the other fruits for some variations, as you desired. Pineapples, apples, or avocados are also good great fruits for this recipe. Servings: 4 Preparation Time: 15 minutes Ingredients: 2 ripe mangoes ½ cup chopped onion 2 tbsp. cilantro 3 tbsp. lemon juice ¼ cup diced tomatoes A pinch of salt A pinch of pepper Directions: Peel the mangoes, then cut them into small cubes. Place the cubed mangoes in a salad bowl. Add chopped onion, cilantro, and diced tomatoes. Sprinkle salt and pepper over the ingredients. Drizzle lemon juice on top. Toss to combine.

Cover the bowl with the lid then chill the mango mixture in the fridge. Serve and enjoy.

20. Dense Oatmeal Cake

This cake has a dense texture. However, this cake is good as it serves you a good amount of fiber. The brown sugar and cinnamon also provide great flavor and aroma. This cake is best to be served as a nutritious breakfast, re-energizing snack, or tasteful dessert. Chill the cake in the fridge and serve it cold if you want to try something different. For later usage, wrap the cake with aluminum foil and put it in the freezer for months. Servings: 4 Preparation Time: 40 minutes Ingredients: ¾ tsp. baking powder 1 cup rolled oats ½ cup low-fat buttermilk 2 organic eggs 4 tbsp. applesauce 2 tsp. brown sugar 1 tsp. cinnamon Directions: Preheat an oven to 325°F and line a small baking pan with parchment paper. Set aside. Combine the rolled oats with baking powder, brown sugar, and cinnamon. Stir well.

In another bowl, crack the eggs and add the applesauce and buttermilk. Whisk until incorporated. Pour the liquid mixture over the dry mixture, then whisk until combined. Transfer the mixture to the prepared baking pan. Spread evenly. Bake the cake for approximately 40 minutes or until a skewer that is inserted into the cake comes out clean. Remove from the oven, then let the cake cool for a few minutes. Take the cake out from the pan, then cut it into slices. Serve and enjoy.

21. Roasted Chickpeas

There is no doubt that chickpeas are a superfood. Famous as beneficial legumes, chickpeas are rich in protein, vitamins, dietary fiber, and minerals. That is why chickpeas have become a favorite among those who want to live healthier. This recipe uses garlic as the main seasoning. However, feel free to enhance the taste of the roasted chickpeas by involving some other seasonings. Servings: 4 Preparation Time: 45 minutes Ingredients: ½ tsp. garlic powder ½ tsp. salt 1 cup chickpeas 1 tsp. olive oil ¼ tsp. cumin Directions: Preheat an oven to 350°F and line a baking sheet with parchment paper. Place the chickpeas in a bowl, then drizzle olive oil over the chickpeas. Season with garlic powder, cumin, and salt. Toss to combine. Spread the seasoned chickpeas on the prepared baking sheet, then roast on the top rack of the oven for approximately 40 minutes.

Once it is done, remove it from the oven, then transfer it to a serving dish. Serve and enjoy!

22. Vanilla Melon Pudding

If you are looking for a silky pudding with enough protein content, this recipe is the answer. Made from protein powder, milk, and fresh fruits, there is no doubt that this pudding is not only fresh but also soft, delicious, and nutritious. Do not stick with the fruits in this recipe. Any kind of fruit works well with this recipe. As long as they are fresh, the pudding will taste great. Servings: 4 Preparation Time: 15 minutes Ingredients: 1 ½ cups melon puree 2 packages sugar-free Jell-O ¼ cup protein powder 2 cups skim milk ½ cup fresh raspberries Directions: Combine the sugar-free Jell-O with skim milk, then pour into a pot. Bring to boil and stir until the Jell-O is completely dissolved. Once the milk and Jell-O mixture is boiling, add the protein powder and melon puree. Mix well. Remove from heat. Pour the mixture into 8 small pudding cups, then garnish each pudding with fresh raspberries.

Chill the puddings in the refrigerator, then let them set. Serve and enjoy cold.

23. Silky Cheese with Cinnamon

For those who love cheese, this snack will surely make their tongues dance. It is a super creamy and smooth dish that will be a great snack or dessert. The cinnamon does give not only a lovely flavor but also a tempting aroma. Let them stay in the fridge and remove it just before serving. Enjoy cold! Servings: 4 Preparation Time: 30 minutes Ingredients: ¾ cup water 1 package sugar-free Jell-O ¾ cup non-fat yogurt 1 cup non-fat cream cheese 1 tbsp. cinnamon Directions: Pour the water into a pot, then add sugar-free Jell-O to the pot. Bring to a boil and vigorously stir until the gelatin is completely dissolved in the water. Once it is boiled, remove it from the heat and let it warm for a few minutes. Meanwhile, place non-fat cream cheese in a mixing bowl. Using an electric mixer, whisk until softened. Add non-fat yogurt to the mixing bowl, then whisk until fluffy and smooth. When the gelatin mixture is warm, slowly pour into the cream cheese and yogurt mixture. Whisk

until smooth and incorporated. This may take time. Pour the mixture into 4 pudding cups or 8 small pudding cups then sprinkle cinnamon on top. Let them cool then chill in the fridge until set. Serve and enjoy.

24. Roasted Cauliflower Garlic

If I have to describe this dish, then I will choose two words. They are simple and healthy. As a good supplier of fiber, vitamins, and minerals, this roasted cauliflower is the best choice for eating between mealtimes. This roasted cauliflower is already delicious to be enjoyed just the way it is. However, additional tomato sauce, healthy cheese dressing, or homemade barbecue will enhance the taste. Servings: 4 Preparation Time: 20 minutes Ingredients: 3 tbsp. avocado oil 2 tsp. garlic powder ½ tsp. pepper 2 cups cauliflower florets ½ tsp. salt Directions: Line a baking sheet with parchment paper and preheat an oven to 425 °F. Set aside. Place the cauliflower florets in a bowl then drizzle avocado oil over them. Sprinkle the pepper, salt, and garlic then toss to combine. Spread the cauliflower florets on the prepared baking sheet then roast for approximately 15-20 minutes or until the cauliflower florets are tender. Once it is done, remove it from the oven then transfer it to a serving dish.

Serve and enjoy.

25. Orange Mango Popsicles

This is another way to enjoy fresh fruits. If you have lots of stock of fruits but do not have enough space to store them, making them into popsicles is a brilliant idea. It offers you the same natural sweetness and refreshing sensation with the fresh fruits and avoids them being overripe. Use your creativity to mix and match ingredients according to the available fruits or easy to grab at the moment. Servings: 4 Preparation Time: 10 minutes Ingredients: 2 ripe bananas 2 ripe mangoes 1 ½ cups unsweetened orange juice Directions: Peel the bananas then cut into slices. Place in a blender. Peel the mangoes then cut into cubes then also place in the blender. Pour the orange juice over the fruits then blend until incorporated. Pour the mixture into 4 popsicle molds then freeze. Enjoy cold.

26. Strawberry Sorbet with Ricotta Cheese

This recipe needs only three ingredients. The freshness of the fruits is the key to generate a refreshing and fruity taste for this sorbet. Also, fresh fruits will give better color to the sorbet. If strawberry is not in season, you can substitute it with pineapple, watermelon, or melon. Servings: 4 Preparation Time: 21 minutes Ingredients: 3 cups frozen strawberries ¾ cup skim ricotta 1 tbsp. lemon juice Directions: Place the strawberries in a food processor, then add skim ricotta to the food processor. Drizzle lemon juice over the strawberries then process until smooth. Transfer the strawberry mixture to a container and spread evenly. Store the strawberry sorbet in the freezer and scoop it out when you want to eat. Enjoy cold!

27. Meat Cups and Creamy Topping

This dish is fit for everyone who has had Gastric Bypass surgery. Indeed, the smooth texture of turkey and potatoes is good for the new gastric. If you don’t like turkey, you can use chicken for this recipe. Of course, organic meat is always the best option. Also, other vegetables will enrich the health content of this dish. Always grate or puree the vegetables to blend with the ground meat and the mashed potato. Servings: 4 Preparation Time: 45 minutes Ingredients: 1 lb. ground turkey ¾ cup grated zucchini 2 tbsp. chopped onion ½ cup whole-wheat crumbs 3 tbsp. ketchup ½ lb. potatoes 2 tsp. minced garlic 1 ½ tbsp. non-fat sour cream 1½ tbsp. low sodium chicken broth 2 tbsp. skim milk ½ tsp. pepper 1½ tbsp. thyme

Directions: Peel and cut the potatoes, then place them in a steamer. Steam the potatoes for approximately 15 minutes or until the potatoes are tender. Meanwhile, preheat an oven to 350°F and coat 8 small muffin cups with cooking spray. Set aside. Place the ground turkey in a food processor, then add grated zucchini, chopped onion, wholewheat crumbs, and ketchup to the food processor. Process until smooth. Fill the prepared muffin cups with the turkey mixture then arrange them on a baking sheet. Bake the turkey cups for approximately 20 minutes or until the meat cups are cooked through. Remove the turkey cups from the oven, then let them cool for a few minutes. While waiting for the turkey cups, take the potatoes from the steamer then place them in a bowl. Using a potato masher, mash the potatoes until smooth. Add the minced garlic and non-fat sour cream then pour skim milk and low-sodium chicken broth over the mashed potatoes. Season with pepper and thyme. Mix until combined. Take the turkey cups out from the cups then arrange them on a serving dish. Top each turkey cup with mashed potatoes, then serve. Enjoy!

28. Lemon Mug Cake

Are you hungry on a hectic workday? Or do you need a nutritious breakfast in the busy morning? Then you have to try this mug cake. In only a few minutes, you will get a delicious and aromatic cake to be enjoyed. To enhance the taste, you can involve cheese in this recipe. You have to make sure that you use non-fat cheese. Servings: 1 Preparation Time: 5 minutes Ingredients: 1 organic egg ¼ cup skim milk 2 tbsp. applesauce 1½ tbsp. avocado oil ½ tsp. grated lemon zest ½ tbsp. lemon juice 2 tbsp. whole grains flour 1 scoop protein powder Directions: Crack the eggs and place them in a measuring cup. Pour skim milk, applesauce, lemon juice, and avocado oil into the cup then mix until incorporated.

In a microwave-safe mug, put protein powder, flour, and grated lemon zest then mix well. Pour the liquid mixture into the dry mixture then stir until smooth and incorporated. Place the mug in the microwave, then microwave for 2 minutes. Check the doneness of the cake by inserting a skewer into the cake. When it comes out clean, it means that the cake is completely cooked. Microwave for another 30 seconds if it is necessary. Remove the mug cake out from the microwave then let it cool. Serve and enjoy.

29. Chicken Cheesesteak Wrap

Trust me, this dish is not only very simple and quick but also delicious Servings: 1 Preparation Time: 10 minutes Ingredients 2 tsp. sliced pickled hot chili peppers 1 whole wheat flour tortilla ¼ lb. boneless skinless chicken breast 1 wedge Swiss cheese spread ½ cup sliced mushrooms ¼ cup sliced green pepper ¼ cup chopped onion Directions: Put chicken on cutting board and pound to ¼-inch thickness. Slice into strips. Spray the skillet with a nonstick cooking spray, or you can brush it with a very little amount of oil as an alternative. Place the onion and the chicken cooking until the chicken is done. Mix in mushrooms and green peppers. Cook until mushrooms and pepper are soft. Put the tortilla between two damp paper towels. Microwave 20 seconds.

Put the tortilla on a plate and put Swiss cheese in a strip down the middle. Top with mushrooms, onions, peppers, and chicken. Add pickled chili peppers. Fold sides over the middle. Serve and enjoy.

30. Smooth White Beans with Lemon

The great nutrients in the beans make this dish special, too. All types of beans — kidney beans, navy beans, black beans, and pinto beans — fit this recipe. If you have time, cook the beans in advance and chill in an airtight container in the fridge. Take a portion of cooked beans out of the refrigerator once you want to make this recipe. Servings: 1 Preparation Time: 10 minutes Ingredients: 1 cup cooked white beans ½ tsp. minced garlic 1 tsp. olive oil ¾ tbsp. lemon juice ¼ tsp. pepper A pinch of salt 1 tbsp. diced celeries Directions: Preheat a skillet over medium heat. Pour olive oil into the skillet. Once it is hot, stir in minced garlic. Sauté until aromatic and lightly golden. Next, add the cooked beans to the skillet, then season with salt and pepper. Mix well.

Transfer the seasoned beans to a bowl. Using a potato masher, mash the beans until smooth. Drizzle lemon juice over the mashed beans, then add diced celery to the mashed beans. Mix until combined. Serve and enjoy.

Conclusion Thank you for making it through to the end of the Gastric Bypass Cookbook. Let’s hope it was valuable and able to help you with all things you need to reach your goals. The next step is to use these books to ensure success after your gastric bypass surgery. Finally, if you found this helpful book in any way, a review on Amazon is always appreciated!

Author's Afterthoughts

I can’t find the perfect words to tell you how grateful I am that you gave this book a chance. I know it must not have been easy seeking this book out and going for it, especially since there are multitudes of materials out there with related content. You bought the book, but you didn’t stop there. You continued, took this journey with me, and read every page back to back. I have to say, you make all this worth it. I would like to know your thoughts about this book too. Your comments may also help others who are yet to download this book make a decision. What’s better than one person reading a book? Two people reading it. For my new books, follow my author page at http://www.graceberry.net Thank you, Grace Berry

About the Author Grace Berry started as a book reviewer after she graduated from college with a degree in creative writing. Afterward, she worked as an editor for a local magazine. She resigned her post and opted to work as a freelance journalist, writing for newspapers and magazines, online and offline. On one of such assignments, she wrote content for a food blog – a gig she found interesting. Excited about her discovery, she delved deeper into the food world, rediscovering her concept of food. She took a break from freelancing and sought local restaurateurs and chefs out to gather everything she could about their processes and cooking methods; an encounter she documented and wrote about later. Grace figured out that she could combine her flair for writing with her newfound love for everything food, so she took a plunge and started writing about recipes and other information related to getting the best from the kitchen to the dining. Now, she has compiled some of her years of research and experiment into a single volume of work, combining storytelling with factual information. Grace hopes to do more, and maybe start a catering business or a restaurant of her own in the future. At the moment, though, recipe developer and cookbook writer will have to do.