Life after Bariatric Surgery Group Recipes of the Month –December 2018

High-Protein Blueberry Muffins

Perfect for breakfast or brunch during the holidays!

Makes 12 muffins


1 ½ cups whole-wheat pastry flour

¾ cups unflavored protein powder

1 tablespoons ground flaxseed

1 ½ teaspoons baking powder

1 teaspoon ground cinnamon

½ teaspoon baking soda

1 cup unsweetened applesauce

½ cup low-fat plain Greek yogurt

2 tablespoons honey

1 teaspoon vanilla extract

1 teaspoon freshly grated lemon zest

3 egg whites

1 cup blueberries, fresh or frozen and thawed


  1. Preheat oven to 350 °F. Prepare a 12-cup muffin tin with paper liners and set aside.
  2. In a medium bowl, mix together the flour, protein powder, flaxseed, baking powder, cinnamon, and baking soda.
  3. In a large bowl, mix together the applesauce, yogurt, honey, vanilla, and lemon zest. Add the egg whites, and gradually stir until just combined.
  4. Add the flour mixture to the wet mixture, and stir until just combined. Gently stir in the blueberries.
  5. Spoon the batter into the muffin cups, filling them three-quarters full.
  6. Bake for 10 to 15 minutes, or until a toothpick inserted into a muffin comes out clean.
  7. Place the muffin tin on a wire rack to cook before serving the muffins.

Tip: Try frozen strawberries or cherries instead of the blueberries, ground hemp seed instead of flaxseed, or pureed pears instead of applesauce.  

Nutrition per serving (1 muffin): Calories 181; Fat 1g; Carbohydrate 32g; Protein 12g.

Adapted from Fresh Start Bariatric Cookbook by Sarah Kent MS, RDN, CD. Published January 2017.

 Healthy organic energy granola bites with nuts, cacao, banana and honey - vegan vegetarian raw snack or meal

No-Bake Peanut Butter Protein Bites with Dark Chocolate

Makes 25 bites


1 cup old-fashioned rolled oats

1 cup vanilla protein powder

¾ cup smooth peanut butter

2 tablespoons ground flaxseed

1 tablespoon chia seeds

1 teaspoon vanilla extract

¼ cup dark chocolate chips

¾ teaspoon stevia baking blend

1 tablespoon water (or more or less to reach desired consistency)


  1. Mix together the oats, protein powder, peanut butter, flaxseed, chia seeds, vanilla, chocolate chips, stevia, and water in a large mixing bowl.
  2. Refrigerate for at least 30 minutes.
  3. Roll into 25 balls. Store in an airtight container in the refrigerator.
  4. Eat within 1 week or freeze.

Nutrition per serving (2 bites): Calories 181; Fat 10 g; Carbohydrates 11 g: Protein 11 g.                                   

Recipe from The Gastric Sleeve Bariatric Cookbook  by Sarah Kent MS, RDN, CSOWD, CD. Copyright 2018.

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