High Protein Butternut Squash Soup

Serves 2

Ingredients

½ lb. butternut squash
1 teaspoon olive oil
½ onion, diced
32 oz. almond milk soup base (bought at Walmart)
1 teaspoon ginger, minced
1 teaspoon garlic
Salt and pepper for taste
2 scoops unflavored protein powder
Paprika for garnish (optional)

Directions

1. Sauté onion in olive oil in saucepan over medium heat until onion is translucent. Then add ginger and garlic and sauté for another minute.
2. Once soft add squash, broth, almond milk and seasonings. Bring to a boil and then let simmer for 15 minutes or until squash is soft.Once soft add squash, broth, almond milk and seasonings. Bring to a boil and then let simmer for 15 minutes or until squash is soft.
3. Blend with immersion blender or purée in regular blender. Once temperature below 140 add protein powder,
4. If in puréed stage, freeze in ice cube trays.

Nutrition per serving (1 cup): Calories 195; Fat 2.6g; Carbohydrates 19g: Protein 27g; Sodium 25 mg.

Recipe from: Bariatric Meal Prep. Kristen Willard, RDN https://bariatricmealprep.com/high-protein-butternut-squash-soup/.  

Savory Mini Apple Turkey Burgers

Serves 4

Ingredients

For carmelized onion
1/2 tsp extra virgin olive
1/2 onion, peeled and thinly sliced

For burgers
1/2 apple (divided)
1/2 lb. lean ground turkey meat
1/2 teaspoon Dijon mustard
1/8 teaspoon sage
1/8 teaspoon thyme
1/4 teaspoon sea salt
Dash black pepper

For toppings
1 oz. Brie (optional)
4 lettuce leaves

Directions

• Preheat grill.
• Heat olive oil in a small frying pan over medium heat. Once heated, add onion and sauté for 20-30 minutes or until golden brown and sweet.
• While onion is cooking, shred apple with a peeler or cheese grater so you have fine, thin slices of apple.
• Mix together burger ingredients: turkey meat, Dijon, sage, thyme, salt, pepper and 1/2 of the apple. Save the rest of the apple for toppings. Form meat into patties (about 4, 1.5 oz each)
• Grill burgers on the grill for about 5-8 minutes each side or until internal temperature is 165 F. Remove burgers from grill.
• Place burgers on top of lettuce. Then top burgers with remaining apple, onions and Brie. Wrap lettuce around burger like a bun. Yum.

Make Ahead Tip: If you are meal prepping them ahead of time then pack the lettuce in a baggie on the side. These also freeze well.

Nutrition per serving (1-1.5 oz. patty) Calories: 140; Fat 7g; Carbohydrates 8g: Protein 12g; Sodium 702 mg

Recipe from: Bariatric Meal Prep. Kristen Willard, RDN https://bariatricmealprep.com/savory-mini-apple-turkey-burgers/.