These recipes are wonderful for meal planning. They can be made to eat immediately and then can be frozen for another day. 

Raspberry Frozen Yogurt

Makes 4 cups

Great substitute for ice cream and frozen yogurt and only takes 10 minutes to make!

Ingredients

4 cups frozen raspberries

½ cup low-fat plain Greek yogurt

2 tablespoons freshly squeezed lemon juice

2 teaspoons liquid stevia

Directions

1. In a blender or food processor, blend to combine the raspberries, yogurt, lemon juice, and stevia until smooth, about 5 minutes.
2. Serve immediately, or freeze in an airtight container and use within 3 weeks.

Tip:  Substitute any of your favorite fruits to keep variety in this frozen yogurt recipe.  Try frozen strawberries, peaches or mangos!

Nutrition per serving (1 cup): Calories 114; Fat 2g; Carbohydrate 19g; Protein 5g.

Recipe from: Fresh Start Bariatric Cookbook: Health Recipes to Enjoy Favorite Foods after Weight Loss Surgery.  Sarah Kent MS, RDN, CD.

Vegetarian Tacos with Lentils

Makes 12 servings

This recipe is easy to reheat as leftovers or freeze for another night when you just don’t want to cook.

Ingredients

1 teaspoon extra-virgin oil

1 cup chopped onion

1 teaspoon minced garlic

1 cup dried lentils, rinsed

1 tablespoon Chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

2 ½ cups vegetable broth

1 cup fresh salsa

12 (7-to-8 inch) whole-grain taco shells, such as La Tortilla Factory low-carb taco shells

1 ½ cups finely shredded romaine lettuce

1 ½ cups shredded Cheddar cheese

¼ cup low-fat plain Greek yogurt

Directions

1. In a large skillet over medium heat, heat the olive oil. Add the onion and garlic, and sauté until tender, 2 to 3 minutes. .
2. Add the lentils, chili powder, cumin and oregano, and cook for 1 minute, stirring to coat the lentils well.
3. Add the broth and bring to a boil. Reduce the heat to a simmer, cover, and simmer for 25 to 30 minutes.
4. Uncover the skillet and continue to cook for 6 to 8 minutes more to thicken the mixture.
5. Mash the lentils lightly using a potato masher. Stir in the salsa until well combined.
6. To serve, spoon ¼ cup of filling into each tortilla shell. Tope each with lettuce, cheese, and 1 teaspoon of yogurt.

Nutrition per serving (1 taco): Calories 175; Fat 7g; Carbohydrates 17g: Protein 11g.

Recipe from: Fresh Start Bariatric Cookbook: Health Recipes to Enjoy Favorite Foods after Weight Loss Surgery.  Sarah Kent MS, RDN, CD.