Life after Bariatric Surgery Group Recipes of the Month – March 2017

Morning Power Muffins

Makes 12 servings


2 cups flour

1 tablespoon baking powder

1/2 teaspoon salt

1/2 cup whey protein powder, unflavored (about 2 scoops)

1⁄4 cup ground flax seeds (flaxseed meal)

1/2cup canola oil

1 1⁄4 cup low-fat buttermilk

3 egg whites

1⁄4 cup honey

3⁄4 cup shredded sharp Cheddar cheese

1 cup chopped cooked lean ham


  1. Mix dry ingredients (flour through flaxseed meal).
  2. In another bowl, mix oil, buttermilk, egg whites and honey.  Add cheese and chopped ham.
  3. Gently stir dry ingredients into wet ingredients until just mixed.
  4. Spoon mixture into 12 prepared muffin tins.
  5. Bake for 18-20 minutes, or until slightly browned on top.
  6. Refrigerate or freeze and microwave for 15-30 seconds before serving for best results.

Nutrition per serving (muffin):  Calories: 237, Fat: 10 g, Carbohydrates: 24 g, Protein: 12 g.

Recipe from National Dairy Council.

Southwest Quinoa Cakes

Makes 12 cakes


2 cups water

1 cup quinoa, preferably red quinoa

4 large eggs, lightly beaten

1 cup canned black beans, rinsed

¾ cup reduced-fat cottage cheese

¼ cup sliced scallions

2 tablespoons all-purpose flour

1 teaspoon baking powder

¼ teaspoon salt, plus a pinch, divided

1 cup shredded pepper Jack cheese


1 14-ounce can fire-roasted diced tomatoes

1 clove garlic

1 small chipotle pepper in adobo sauce (see Tip)

¼ cup chopped fresh cilantro

1 avocado, chopped



  1. Preheat oven to 375°F. Coat a 12-cup nonstick muffin tin with cooking spray.
  2. Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Transfer to a large bowl and let cool for about 10 minutes.
  3. Add eggs, beans, cottage cheese, scallions, flour, baking powder and ¼ teaspoon salt to the quinoa and stir until well combined. Divide the mixture among the muffin cups (about ¼ cup each). Top each quinoa cake with about 1 tablespoon cheese.
  4. Bake the cakes until puffed and a little brown on top, about 20 minutes. Let cool in the pan for 5 minutes. Gently loosen and remove with a paring knife.
  5. Meanwhile, place tomatoes, garlic, chipotle pepper and a pinch of salt in a blender and puree until smooth. Transfer to a small bowl and stir in cilantro. (Or use purchased salsa.)
  6. Serve the cakes with the salsa and avocado.

Make Ahead Tip: Cover and refrigerate the salsa (Step 5) for up to 3 days; bring to room temperature before serving.

Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

Nutrition per serving (1 cake):  Calories: 182, Fat: 9 g, Carbohydrates: 18 g, Protein: 10 g

Recipe from EatingWell.

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