Ingredients

• 1 large sweet potato – peeled and cut into 1/2″ cubes
• 2 tbsp. extra virgin olive oil – divided
• kosher salt and fresh ground black pepper
• a dash of smoked paprika
• 2 cups black lentils – you can substitute brown lentils if you’d like
• 2 scallions – white and green parts thinly sliced
• 1 tbsp. honey or light agave nectar
• juice of 1 medium lemon

Directions

1. Preheat the oven to 350F. In a roasting pan or baking sheet, toss the cubed sweet potato together with 1 tbsp. of olive oil, a bit of salt and pepper and the dash of smoked paprika. Roast until tender and slightly caramelized (around 25 minutes) Once roasted, allow to cool to room temperature.
2. While the sweet potatoes roast, cook your lentils. In a medium pot with a lid, combine the 2 cups of black lentils with 3 1/2 cups water. Bring to a boil for 2 to 3 minutes then reduce to a simmer, cover and cook until tender but NOT soft. (around 25 minutes)
3. Drain into a fine mesh colander and allow to cool to room temperature.

Assembly

In a large mixing bowl, combine the lentils, sweet potatoes, chopped scallions, diced celery and celery leaves (if using). Once combined, drizzle over the remaining 1 tbsp. olive oil & honey and squeeze the lemon juice into the bowl.
Combine well to make sure everything get dressed. Taste and adjust seasoning with salt and pepper. This salad is great at room temperature but can be kept overnight and brought back to room temp to serve.

The post Roasted Sweet Potato & Black Lentil Salad appeared first on Illinois Bariatric Center.

Ingredients

• 1 1/2 pounds fresh broccoli
• 2 Tbsp olive oil
• 2 Tbsp unsalted butter
• 2 Tbsp minced garlic
• 1 cup diced onion
• 1/2 cup diced celery
• 1 Tbsp ground pepper
• 1 tsp dried thyme
• 5 cups low sodium chicken broth
• 2 cups packed spinach
• 2 tsp lemon zest
• 1 cup low fat buttermilk
• Note* If you want to boost the protein of this recipe, a protein supplement such as unflavored whey powder can be added or tender-cooked and finely diced chicken breast.

Directions

1. Cut the broccoli florets from the stems. Trim off dry, fibrous ends. Cut the stems lengthwise into slices about 1/2-inch thick and then crosswise making 1/2-inch pieces.
2. Heat the olive oil and butter in a soup pot over medium-high heat until hot. Add the garlic and cook until light brown Add the onion and celery, lower the heat to medium, and season with pepper. Cook the veggies slowly until tender, about 10 minutes.
3. Add the thyme and stir. Add the broccoli stems and stock and bring to a boil. Cook uncovered, for about 3 minutes. Add the florets and continue to cook until very tender, about 5-10 minutes.
4. Puree the soup in a blender in small batches. Add some of the spinach and some of the lemon zest to each batch and then puree it. Return the soup to the pan and reheat over gentle heat. Stir in the buttermilk and simmer.

The post Very Green Broccoli Spinach Soup appeared first on Illinois Bariatric Center.

Ingredients

• Non-stick cooking spray
• 1 medium uncooked onion, finely chopped
• 4 cloves garlic, minced
• 45 oz canned black beans, drained and divided (three 15 oz cans)
• 1/2 tsp red pepper flakes, or to taste
• 1 tsp ground cumin
• 14 1/2 oz fat free chicken broth, or vegetable broth
• 10 oz canned tomatoes with green chilies
• 11 oz canned yellow corn, drained

Directions

1. Coat the bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.
2. Place two cans of drained beans in a blender; add sautéed onion mixture, red pepper flakes and cumin. Add some of the broth to help puree. Cover and blend on high until smooth, about 30 seconds, then add back to the stockpot.
3. Stir the third can of beans (do not puree), tomatoes and green chilies, remaining broth, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes.

The post Spicy Black Bean Soup appeared first on Illinois Bariatric Center.

Ingredients

• 2 cans tuna in water
• 1/2 cup quick-cooking oats
• 2 large eggs
• 1/2 cup plain low fat Greek yogurt
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup chopped fresh parsley
• 2 tablespoons olive oil

Directions

1. Mix everything together in a bowl except for the oil.
2. Heat the oil in a large nonstick pan over medium heat.
3. When hot, measure 1/4 cup mixture for each cake.
4. Fry cakes 2 minutes on each side, until golden brown.t
5. Enjoy right away

The post Tuna Cakes appeared first on Illinois Bariatric Center.

Ingredients

• 3 pounds fresh broccoli, chopped, with stems discarded
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 2 cups fat-free milk
• 1/2 cup reduced-fat cheddar cheese, cubed

Directions

1. Place the broccoli, olive oil, black pepper, and garlic powder in a slow cooker and add enough water to cover.
2. Cook on high setting for 1-2 hours.
3. Add the milk, and continue to cook for 15 minutes.
4. Finally, stir in the cheese and continue cooking until the cheese is melted.

The post Creamy Smooth Broccoli & Cheddar Soup appeared first on Illinois Bariatric Center.