Life after Bariatric Surgery Group Recipes of the Month – February 2022

Mini Loaded Cauliflower Casseroles

Serves 8


3 slices bacon

1 2-pound head cauliflower, cored and coarsely chopped

1 small onion, chopped

1 ¼ cups shredded extra-sharp Cheddar cheese

2/3 cup sour cream or whole-milk plain Greek yogurt, plus 1/4 cup, divided

½ teaspoon ground pepper

¼ teaspoon salt

1 ½ tablespoons snipped chives


  1. Preheat oven to 425°F. Lightly coat eight 6-ounce ramekins with cooking spray and place on a large rimmed baking sheet.
  2. Cook bacon in a large nonstick skillet over medium heat until crisp, 6 to 8 minutes. Transfer to a paper-towel-lined plate and chop when cool enough to handle. Transfer the bacon drippings to a large bowl. Add cauliflower, onion, Cheddar, ⅔ cup sour cream (or yogurt), pepper and salt. Stir to combine. Divide between the prepared ramekins; cover each with foil.
  3. Bake until the cauliflower is tender, 30 to 35 minutes. Remove foil and bake until lightly browned in spots, 5 to 10 minutes more. Dollop with the remaining ¼ cup sour cream (or yogurt) and sprinkle with the bacon and chives.

Nutrition per serving (1/2 cup): Calories: 164; Fat 12g; Carbohydrates 8g: Protein 8g; Sodium 281mg.

Recipe from: Healthy Cauliflower Recipes.  Recipe by Carolyn Casner. February 2021.

Vegan salad with crispy tofu, red and wild rice and mango

Tofu & Watercress Salad with Mango & Avocado

Serves 8


¼ cup extra-virgin olive oil

¼ cup red-wine vinegar

1 teaspoon honey

1 teaspoon Dijon mustard

¼ teaspoon salt

½ teaspoon ground pepper

8 cups lightly packed trimmed watercress and/or mixed salad greens

1 cup Honey-Balsamic Roasted Tofu (see Associated Recipe)

½ ripe avocado, sliced

½ cup chopped fresh mango

½ cup sliced red bell pepper

¼ cup thinly sliced red onion

¼ cup thinly sliced radishes

¼ cup chopped fresh cilantro

2 teaspoons sesame seeds


  1. Whisk oil, vinegar, honey, mustard, salt and pepper in a small bowl.
  2. Arrange watercress (or greens), tofu, avocado, mango, bell pepper, onion and radishes in 4 bowls. Serve drizzled with the dressing and sprinkled with cilantro and sesame seeds.

Nutrition per serving (1 cup): Calories 154; Fat 12g; Carbohydrates 7g: Protein 6g; Sodium 240 mg.

Recipe from: Healthy Green Salad Recipes. Recipe by Brianna Lai Kileen. .March 2021.

Honey-Balsamic Tofu


1 16-ounce package extra-firm water-packed tofu, drained

¼ cup balsamic vinegar

3 tablespoons Bragg liquid aminos

1 tablespoon extra-virgin olive oil

1 teaspoon honey

Pinch of salt


  1. Pat tofu dry and cut into ½- to ¾-inch cubes. Gently pat dry again. Combine vinegar, liquid aminos and oil in a large bowl or large sealable plastic bag. Add the tofu; gently toss to combine. Marinate at room temperature for 1 hour or refrigerate for up to 4 hours, gently stirring once or twice.
  2. Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
  3. Use a slotted spoon to transfer the tofu to the prepared pan. (Discard marinade.) Spread it out, making sure the pieces aren’t touching. Roast the tofu, gently stirring halfway through, until golden brown, 12 to 18 minutes.
  4. Drizzle the tofu with honey and sprinkle with salt; toss to coat.


Refrigerate for up to 1 week.

Nutrition per serving (1/4 cup): Calories 93; Fat 5g; Carbohydrates 4g: Protein 8g; Sodium 269mg.

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