Category Archives: Weight Loss Surgery Recipes

All recipes can be enjoyed by the whole family

American Cookbook #19 – Rice

American-Cookbook2 Black Beans and Rice

Makes 10 servings

Prep: 5 minutes
Cook: 25 minutes

Shopping List:

  • 5 ml or 1 teaspoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 140 gr or ¾ cup uncooked white rice
  • 355 ml or 1½ cups low sodium, low fat vegetable broth
  • 2 gr or 1 teaspoon ground cumin
  • ½ gr or ¼ teaspoon cayenne pepper
  • 840 gr or 3½ cups canned black beans, drained

rijst02TO MAKE:

  1. In a stockpot over medium-high heat, heat the oil.
  2. Add the onion and garlic and sautee for 4 minutes.
  3. Add the rice and sautee for 2 minutes.
  4. Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes.
  5. Add the spices and black beans.

Note: Easy to re-heat leftovers.


Amount Per Serving 1 serving is a side-dish, 2 servings is a meal,
Calories: 140
Total Fat: 0.9g
Cholesterol: 0mg
Sodium: 354mg
Total Carbohydrates: 27.1g
Dietary Fiber: 6.2g
Protein: 6.3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat two servings max !

PDF of this recipe: 20151126-AC-19-Black-Beans+Rice

American Cookbook #18 – Pork

American-Cookbook2 Slow Cooker Pork Cacciatore

Makes 4 servings

Prep: 15 minutes
Cook: 8 hours 30 minutes

Shopping List:

  • 30 ml or 2 tablespoons olive oil
  • 1 onion, sliced
  • 4 boneless pork chops
  • 830 ml or 1 (28 ounce) jar pasta sauce
  • 830 ml or 1 (28 ounce) can diced tomatoes
  • 1 green bell pepper, seeded and sliced into strips
  • 225 gr or 1 (8 ounce) package fresh mushrooms, sliced
  • 2 large cloves garlic, minced
  • 2 gr or 1 teaspoon Italian seasoning
  • ½ gr or ½ teaspoon dried basil
  • 120 ml or ½ cup dry white wine
  • 4 slices mozzarella cheese

karbonade-largeTO MAKE:

  1. In a large skillet, brown chops over medium-high heat.
  2. Transfer to slow cooker.
  3. In the same pan, cook onion in oil over medium heat until browned.
  4. Stir in mushrooms and bell pepper, and cook until these vegetables are soft.
  5. Mix in pasta sauce, diced tomatoes, and white wine.
  6. Season with Italian seasoning, basil, and garlic.
  7. Pour over pork chops in slow cooker.
  8. Cook on Low for 7 to 8 hours.
  9. To serve, place a slice of cheese over each chop, and cover with sauce.

Note: Try using a liner in your slow cooker for easier cleanup.


Amount Per Serving
Calories: 614
Total Fat: 31g
Cholesterol: 82mg
Sodium: 1485mg
Total Carbohydrates: 41.8g
Dietary Fiber: 8.4g
Protein: 34.5g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20151119-AC-18-Slow-Cooker-Pork-Cacciatore

American Cookbook #17 – Hen

American-Cookbook2 Cornish Game Hens with Garlic and Rosemary

Makes 4 servings

Prep: 20 minutes
Cook: 60 minutes

Shopping List:

  • 4 Cornish game hens
  • salt and freshly ground pepper to taste
  • 1 lemon, quartered
  • 4 sprigs fresh rosemary
  • 45 ml or 3 tablespoons olive oil
  • 24 cloves garlic
  • 85 ml or ⅓ cup white wine
  • 85 ml or ⅓ cup low-sodium chicken broth
  • 4 sprigs fresh rosemary, for garnish
  • cornstarch (optional)

game-henTO MAKE:

  1. Preheat oven to 230° C or 450 degrees F.
  2. Rub hens with 1 tablespoon of the olive oil.
  3. Lightly season hens with salt and pepper.
  4. Place 1 lemon wedge and 1 sprig rosemary in cavity of each hen.
  5. Arrange in a large, heavy roasting pan, and arrange garlic cloves around hens.
  6. Roast in preheated oven for 25 minutes.
  7. Reduce oven temperature to 175° C or 350 degrees F.
  8. In a mixing bowl, whisk together wine, chicken broth, and remaining 2 tablespoons of oil. Pour over hens.
  9. Continue roasting about 25 minutes longer, or until hens are golden brown and juices run clear.
  10. Baste with pan juices every 10 minutes.
  11. Transfer hens to a platter, pouring any cavity juices into the roasting pan.
  12. Add a little cornstarch (optional) to thicken it up.
  13. Tent hens with aluminum foil to keep warm.
  14. Transfer pan juices and garlic cloves to a medium saucepan and boil until liquids reduce to a sauce consistency, about 6 minutes.
  15. Cut hens in half lengthwise and arrange on plates.
  16. Spoon sauce and garlic around hens.
  17. Garnish with rosemary sprigs, and serve.

Note 1: Serve with sweet potato casserole, mashed potatoes, green beans, mushrooms and cranberries.

Note 2: Instead of game hens use roaster chicken.


Amount Per Serving
Calories: 814
Total Fat: 57.5g
Cholesterol: 340mg
Sodium: 1383mg
Total Carbohydrates: 9.7g
Dietary Fiber: 1.8g
Protein: 59.4g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20151112-AC-17-Cornish-Game-Hens-Garlic-Rosemary

American Cookbook #16 – Squash

American-Cookbook2Curried Butternut Squash and Pear Soup

Makes 8 servings

Prep: 15 minutes
Cook: 90 minutes

Shopping List:

  • 900 gr or 1 (2 pound) butternut squash
  • 45 gr or 3 tablespoons unsalted butter
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 gr or 2 teaspoons minced fresh ginger root
  • 6 gr or 1 tablespoon curry powder
  • 6 gr or 1 teaspoon salt
  • 950 ml or 4 cups reduced sodium chicken broth
  • 2 firm ripe Bartlett or Anjou pears, peeled, cored, and cut into 2½ cm or 1 inch dice
  • 120 ml or ½ cup half and half (optional)

butternut-squash2TO MAKE:

  1. Preheat an oven to 190° C or 375 degrees F.
  2. Line a rimmed baking sheet with parchment paper.
  3. Cut squash in half lengthwise, discard seeds and membrane.
  4. Place squash halves, cut sides down, on the prepared baking sheet.
  5. Roast in preheated oven until very soft, about 45 minutes.
  6. Scoop the pulp from the peel, and reserve.
  7. Melt butter in a large soup pot over medium heat.
  8. Stir in the onion, garlic, ginger, curry powder, and salt.
  9. Cook and stir until the onion is soft, about 10 minutes.
  10. Pour the chicken broth into the pot, and bring to a boil.
  11. Stir in the pears and the reserved squash, and simmer until the pears are very soft, about 30 minutes.
  12. Pour the soup into a blender, filling the pitcher no more than halfway full.
  13. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender.
  14. Puree in batches until smooth.
  15. Return the soup to the pot, stir in the (optional) half and half, and reheat.
  16. Serve.

Note: Substitute the pears for a can of coconut milk, and/or two parsnips.


Amount Per Serving
Calories: 167
Total Fat: 6.6g
Cholesterol: 20mg
Sodium: 786mg
Total Carbohydrates: 27.5g
Dietary Fiber: 6.6g
Protein: 3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat a serving max !

PDF of this recipe: 20151105-AC-16-Curried-Butternut-Squash-Pear-Soup

American Cookbook #15 – Turkey

American-Cookbook2 Leftover Turkey Spring Rolls with Cranberry Sweet and Sour Dipping Sauce

Makes 25 servings, about 50 rolls

This lends classic Asian flavors with an all-American twist. I suggest enlisting the help of a couple of people rolling the spring rolls. This takes up the majority of the prep time. Bake the rolls instead of frying them to cut down on the calories, but you can deep fry them for extra flavor. If you can’t find spring roll wrappers, use the egg roll wrappers. These don’t bake well, so deep-fry them instead. Use real soy sauce brewed from soybeans, and not the stuff with caramel coloring and salt.

Prep: 45 minutes
Cook: 30 minutes

Shopping List:

  • 30 ml or 2 tablespoons olive oil
  • 5 ml or 1 teaspoon Asian (toasted) sesame oil (optional)
  • 280 gr or 2 cups finely chopped cooked turkey
  • ½ carrot, minced
  • 2 cloves garlic, minced
  • ½ gr or ⅛ teaspoon ground black pepper
  • ¼ gr or ⅛ teaspoon ground ginger
  • ½ gr or ⅛ teaspoon garlic and herb seasoning blend
  • 75 ml or 5 tablespoons soy sauce
  • 420 gr or 6 cups finely shredded cabbage
  • 1 gr or ½ teaspoon oyster sauce (optional)
  • 50x 18 cm or 7 inch (square) egg roll wrappers


  • 70 gr or ¼ cup jellied cranberry sauce
  • 50 gr or ¼ cup white sugar
  • 60 ml or ¼ cup white vinegar
  • 1 dash soy sauce

LeftoverTurkeyTO MAKE:

  1. Heat the olive oil and sesame oil in a wok or large skillet over medium-high heat until it shimmers.
  2. Cook and stir the turkey, carrot, garlic, black pepper, ginger, and garlic and herb seasoning until the garlic releases its fragrance, about 2 minutes.
  3. Stir in 2 tablespoons of the soy sauce, and continue cooking until the carrot begins to soften, about 5 minutes.
  4. Stir in the cabbage, oyster sauce, and remaining 3 tablespoons of soy sauce.
  5. Continue to stir, until the cabbage is soft and cooked through, about 10 minutes.
  6. Remove the mixture from the heat, and set aside.
  7. Drain off any excess liquid.
  8. Preheat oven to 175° C or 350 degrees F.
  9. Line several baking sheets with parchment paper.
  10. To fill the wrappers, separate and place the spring roll wrappers onto your work surface, with the points of the square pointing up and down in a diamond shape.
  11. Spoon about 2 tablespoons of the turkey filling in a line across the center of the wrapper, and fold the bottom point up to cover the filling.
  12. Fold the two side points in on top of the folded wrapper, to fully enclose the filling.
  13. The two side points should be about 1 inch apart.
  14. Firmly but gently, roll the spring roll into a tight cylinder, and roll the wrapper over to firmly press down the remaining point.
  15. Set the filled wrappers seam-side down onto the parchment-lined baking sheets so they don’t touch.
  16. The rolls should be about the thickness of a finger.
  17. Bake the filled rolls in the preheated oven until they begin to brown, about 15 minutes.
  18. Mash the cranberry sauce in a saucepan over medium heat until the sauce is smooth, then whisk in the sugar, vinegar, and a dash of soy sauce.
  19. Bring the mixture to a boil, and simmer, whisking the sauce, until the sugar has dissolved and the sauce reduces and thickens slightly, about 10 minutes.
  20. Remove sauce to a bowl.
  21. Serve the rolls hot with the sauce.

BEWARE! Spring roll wrappers can be fried but NOT rice spring roll wrappers! Rice spring roll wrappers are eaten cold and uncooked.

Note: They freeze well so you have a snack for another time, if you can wait that long. 😉


Amount Per Serving 2 rolls
Calories: 236
Total Fat: 2.8g
Cholesterol: 14mg
Sodium: 562mg
Total Carbohydrates: 41.6g
Dietary Fiber: 1.7g
Protein: 10g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat 2 serving max !

PDF of this recipe: 20151029-AC-15-Turkey-Spring-Rolls-Cranberry-SweetSour-Dipping-Sauce

American Cookbook #14 – Tortilla

American-Cookbook2 Chicken and Mushroom Chimichangas

Makes 4 servings

This is not Mexican food. It’s a 100% American invention. They are not deep fried, they are pan-fried in a little oil. Serve with dollops of guacamole, sour cream, and salsa. Moist chicken and earthy mushrooms combine with fresh green chiles and pepperjack cheese encased in a crispy tortilla.

Prep: 25 minutes
Cook: 30 minutes

Shopping List:

  • 15 ml or 1 tablespoon vegetable oil, divided
  • 85 gr or ½ cup diced onion
  • 60 gr or ½ cup diced Poblano peppers
  • 35 gr or ½ cup sliced mushrooms
  • salt and freshly ground black pepper to taste
  • 340 gr or 12 ounces skinless, boneless chicken breast halves, cut into 1¼ cm or ½-inch cubes
  • ½ gr or ¼ teaspoon ground cumin
  • ½ gr or ¼ teaspoon ground chipotle
  • 1 pinch dried Mexican oregano
  • 15 ml or 1 tablespoon water, or as needed
  • 115 gr or 4 ounces shredded pepperjack cheese
  • 1 pinch cayenne pepper, or to taste


  • 4 large flour tortillas
  • 1 egg white, beaten
  • 30 ml or 2 tablespoons vegetable oil
  • 60 gr or ¼ cup guacamole (optional)
  • 60 gr or ¼ cup sour cream (optional)
  • 60 ml or ¼ cup salsa (optional)
  • 10 gr or ¼ cup cilantro leaves (optional)

poblano-peppersTO MAKE:

  1. Preheat oven to 200° C or 400 degrees F.
  2. Line a heavy baking sheet with parchment paper or a silicone baking mat.
  3. Heat 1½ teaspoons vegetable oil in a heavy skillet over medium-high heat.
  4. Sautee onion, Poblano peppers, and mushrooms in the hot oil, sprinkling with salt, until they soften and release their juices, about 5 minutes.
  5. Continue to cook until vegetables begin to brown, 5 to 10 minutes.
  6. Move vegetables to the edges of the skillet, leaving a space in the center.
  7. Drizzle 1½ teaspoons vegetable oil into the center.
  8. Add chicken breast pieces to the center of the skillet and sprinkle with salt, cumin, ground chipotle, and dried Mexican oregano.
  9. Cook and stir until chicken pieces are browned, about 5 minutes.
  10. Stir chicken and vegetable mixture together in skillet; remove from heat.
  11. Drizzle water over chicken mixture and scrape the browned bits of food off of the bottom of the pan with a wooden spoon.
  12. Transfer mixture to a bowl and set aside to cool to a warm temperature.
  13. Mix pepperjack cheese into chicken mixture, stir until thoroughly combined.
  14. Season with salt, black pepper, and cayenne pepper.
  15. Place a heavy skillet over medium heat.
  16. When pan is hot, heat a tortilla in the skillet until warmed and flexible, about 30 seconds per side.
  17. Place tortilla onto a work surface and spoon ¼ the filling into the center of the tortilla.
  18. Fold bottom of tortilla just over filling.
  19. Brush top and the exposed parts of the inside of the tortilla with egg white.
  20. Fold right and left sides towards the center like an envelope, enclosing the filling.
  21. Roll tortilla over to fully enclose filling in a rectangular packet.
  22. Repeat with remaining tortillas and filling.
  23. Heat 2 tablespoons vegetable oil in heavy skillet over medium heat.
  24. Brown chimichangas on both sides in the hot oil until golden, 2 to 3 minutes per side.
  25. Transfer to prepared baking sheet.
  26. Bake in the preheated oven until puffed up, golden brown, and the outside is crisp, 12 to 15 minutes.
  27. Spoon 1 tablespoon guacamole, 1 tablespoon sour cream, 1 tablespoon salsa, and 1 tablespoon cilantro onto each chimichanga.

Note: Recipe by Chef John


Amount Per Serving
Calories: 618
Total Fat: 32.3g
Cholesterol: 85mg
Sodium: 848mg
Total Carbohydrates: 48.2g
Dietary Fiber: 4.4g
Protein: 33.1g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20151022-AC-14-Chicken-Mushroom-Chimichangas

American Cookbook #13 – Ham

American-Cookbook2 Hoppin’ John

Makes 6 servings

Prep: 15 minutes
Cook: 120 minutes

Shopping List:

  • 250 gr or 1½ cups dry black-eyed peas
  • 455 gror 1 pound ham hocks
  • 1 onion, chopped
  • 2 gr or ½ teaspoon crushed red pepper flakes
  • salt and freshly ground black pepper to taste
  • 950 ml or 4 cups water
  • 280 gr or 1½ cups long-grain white rice
  • 115 gr or 1 cup shredded smoked Cheddar cheese

ham-hocksTO MAKE:

  1. In a large pan place the peas, ham hock, onion, red pepper, salt and pepper.
  2. Cover with water and bring to a boil.
  3. Reduce heat to medium-low and cook for 1½ hours.
  4. Remove ham hock and cut meat into pieces.
  5. Return meat to pot.
  6. Stir in the rice, cover and cook until rice is tender, about 20 to 25 minutes.
  7. Season to taste with salt and freshly ground black pepper.
  8. Sprinkle shredded cheese over top, if desired.
  9. Serve

Note 1: You can also use precooked diced ham.

Note 2: Can’t find any smoked cheddar cheese, use regular sharp cheddar which works just fine.

Note 3: Serve it with cornbread so it becomes a whole meal.


Amount Per Serving Main recipe.
Calories: 475
Total Fat: 9.3g
Cholesterol: 61mg
Sodium: 619mg
Total Carbohydrates: 64.1g
Dietary Fiber: 5.4g
Protein: 33.6g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20151015-AC-13-Hoppin-John