Heart of America Bariatrics, LLC

08/07/2022

08/07/2022

Leading Bariatric Weight Loss surgery in St. Louis Missouri, Dr. Chinnappan is an award winning surgeon offering Sleeve Gastrectomy, Gastric Bypass, Gastric Balloon and more.

07/15/2022

12/30/2021

It's hard to count on friends and family to have bariatric surgery friendly foods at your gatherings this holiday season. Fruit and vegetable trays are great but why not bring something a little different to your holiday celebration? Here is a great appetizer recipe from Fit Living Eats that can be enjoyed by all!

Have a great new year!

https://www.fitlivingeats.com/spinach-artichoke-hummus-stuffed-mushrooms/

This recipe for spinach artichoke hummus stuffed mushrooms is perfect for the mushroom lover. This recipe features simple healthy swaps.

12/16/2021

Tis the season for candy cane flavored protein shakes! This is a great swap for your typical high sugar, high-calorie peppermint coffee drinks at your local coffee shop. Just throw together a few simple ingredients for a festive, high-protein, sweet treat!

Recipe from My Bariatric Solutions.

https://mybariatricsolutions.com/candy-cane-protein-shake/

Bariatric Approved Recipe: Candy Cane Protein Shake. Make sure you get your daily intake of protein with this cool and refreshing Candy Cane Protein Shake.

12/07/2021

Check out this Blackened Chicken Avocado Power Bowl! Power bowls are great because you can pack them full of nutrients and protein and the combinations are endless!

https://therecipecritic.com/blackened-chicken-avocado-power-bowls/

Blackened Chicken Avocado Power Bowls have the best spiced rubbed blackenend chicken with so many power foods! Avocado, chickpeas, red cabbage and roasted veggies come together in this healthy and flavorful bowl!   Have you had a power bowl before? They are one of my favorite things to eat and they...

11/24/2021

Repost of some helpful tips on being mindful over this holiday season!

‼️‼️ The average weight gain over the holiday season can range anywhere from 1-10 pounds. It’s all about what you eat AND how you approach the table this holiday season. Here are some tips to consider while trying to keep your healthy habits and avoid gaining weight. 🍽

Before:
•Eat a balanced breakfast and maybe a light lunch or snack depending when your dinner is. This will allow you to approach the meal with more control and less hunger. Do not skip meals all days to “save room” or “save calories” for the big meal later. This is basically setting yourself up to overindulge.
•Be mindful when eating appetizers. They will spoil the meal for you and can add hundreds of extra calories.
•When is the best time of the day to eat? The optimal time to eat your meal is between noon and 3 o’clock. This gives your stomach time to empty and your body time to digest the food. This also gives you the option to wait a while before enjoying dessert.

During:
Sometimes we can’t control what shows up on the table around the holidays. What we can do is know what the best choices are.
•First look at all the options.
•Start your plate with non-starchy foods first. Avoid filling your plate with stuffing, rolls, macaroni and cheese. Begin with a protein then add some vegetables and see where things may go from there. Wait to see if you are still hungry before diving in to those carb loaded foods.
•OR try taking extremely small servings of everything to get a taste and maybe go back for a slightly larger helping of something you really enjoyed.
•Use a dessert plate over the large plates to help keep your portions in check.
•Avoid DROWNING your turkey, potatoes, stuffing, and whatever else in gravy… a little can go a long way.
•Avoid vegetables cooked in creams, gravy, or butter…these are very fatting and full of calories.
•Limit the carbs. Either choose your favorite or consider taking very small servings of different things.
•Choose apple pie over pecan pie…try sharing a piece with someone!
•DO NOT over eat! Listen to your body. When you get to the point of fullness, you are probably OVER FULL. Stop when you feel comfortable or satisfied. This is not your last supper, nor will it be the only time to enjoy turkey, mashed potatoes, or stuffing this year.
•Get up from the table when you are finished. The longer we sit with food right in front of us the more likely we will keep helping ourselves until we can’t button our jeans.
•Avoid wandering around and picking at the food after the meal. There will be leftovers for you to enjoy for days to come (especially if you’re hosting).
•Brush your teeth, pop in a mint or gum to freshen your mouth and hopefully steer you away from eating any more.

After:
•Go help clear the table or with the dishes.
•Stand up while having a conversation or go throw around the football outside. Slouching or laying on the couch after eating can increase your chance of having heart burn and really slow things down digestively.
•Stay active to keep things flowing!

Have a happy, healthy Thanksgiving!🦃

11/18/2021

MEAL PLANNING & PREPPING

Meal prepping and planning after bariatric surgery should be an integrated part of your new lifestyle. This doesn’t mean that you need to plan out everything single thing you eat for the week, it means that you should know the majority of the foods that you plan to eat over the next few days. Meal planning is especially important over the first few months after surgery to ensure you are eating enough protein. It can also save you time and money along the way. Here are some tips for meal planning:

-Make time for meal prepping consistently each week to help integrate it into your new lifestyle
-Plan meals ahead of time so you will always have a healthy, properly portioned meals that are ready to consume
-Have staple ingredients on hand
-Plan balance meals centered on the protein and then work on incorporating in the fruits and vegetables
-Batch cook meals and freeze them like homemade frozen meals.

Meal planning and prepping helps make healthier foods more convenient. This will provide you with better options than fast food when needing to grab something quick and easy!

11/11/2021

PUMPKIN DELIGHT SMOOTHIE

It’s fall, the leaves are turning, the weather is cooling down, and you are craving pumpkin everything- pumpkin spiced latte, pumpkin pie, even pumpkin cheesecake. No need to worry about missing these sweet treats when you can have this creamy smoothie, packed with protein and pumpkin flavor and low in sugar. You won’t taste the cottage cheese; it will just give this smoothie a delectable creamy texture. Pumpkin is packed with nutrients, including the antioxidants Vitamin A and beta-carotene and plenty of fiber. Besides adding it to sweet dishes, stir some pumpkin puree into savory dishes like your favorite chili recipe to add a touch of sweetness and thicken the texture.

Makes 2 servings
Prep 5 minutes
Total 5 minutes

1 cup low fat milk or unsweetened soy milk
½ cup pumpkin puree
½ cup low-fat cheese
1 scoop (1/4 cup) unsweetened or vanilla protein powder
1 teaspoon pumpkin pie spice
1 teaspoon vanilla extract

1. In a blender, blend on high speed to combine the milk, pumpkin puree, cottage cheese, protein powder, pumpkin pie spice, and vanilla for 2 to 3 minutes, until the smoothie is smooth and the powder is well dissolved.
2. Pour half the smoothie into a glass and enjoy.
3. Refrigerate any smoothie you don’t drink or use right away, and reblend prior to serving. Discard any remaining smoothie after 7 days.

Source: Fresh Start Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD

11/04/2021

BLACK BEAN AND CHIPOTLE HUMMUS

We usually don't think about the condiments we add to our food. A little catsup here, a dab of butter or mayo there, or a little drizzle of ranch dressing over the salad. The flavor addition is great- the excess calories and fat, far less so. Try using hummus as an alternative spread on top of burgers, rolled in lunch meat, or as a dip for raw vegetables. Standard hummus is made with chickpeas, tahini, olive oil, and lemon juice- this twist is made with black beans and smoky chipotle flavor.

MAKES 1 1/2 cups
Prep Time 5 minutes
Cook Time 5 minutes

1 (15.5- ounce) can black beans, drained and rinsed
Juice of 1 lime
1 chipotle pepper in adobo sauce
1 teaspoon adobo sauce
1 teaspoon minced garlic
2 teaspoons ground cumin
2 tablespoons extra- virgin olive oil
1/4 cup chopped fresh cilantro

In a food processor or blender, puree the black beans, lime juice, chipotle pepper, adobo sauce, garlic, cumin, olive oil, and cilantro on high until very smooth, 2 to 3 minutes.
If the hummus is very thick, add an additional 1 to 2 tablespoons of water to reach your desired consistency.
Serve immediately or store in an airtight container for up to 1 week.

Recipe source: The Gastric Sleeve Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD

10/28/2021

Check out this super simple recipe from wellplated.com! A delicious take on traditional stuffed peppers, and bariatric surgery friendly!

https://www.wellplated.com/buffalo-chicken-stuffed-peppers/

These cheesy Buffalo Chicken Stuffed Peppers are a healthy, low-carb way to get your Buffalo fix! Easy, gluten free, keto and 100% delicious!

10/21/2021

CREAMY BEEF STROGANOFF WITH MUSHROOMS

There’s nothing more filling than wholesome beef Stroganoff to fill you up when your feeling hungry, but the combination of high-fat creamy sauce and rich beef in traditional recipes won’t agree with your sleeve after surgery. Try this healthier twist on the traditional recipe made with simple staple ingredients from your kitchen. Serve over zucchini noodles or cauliflower rice instead of pasta to keep carbohydrate servings in check.

Makes 6 servings
Prep Time 10 minutes
Cook Time 30 minutes

Non stick cooking spray
1 ½ pounds extra-lean beef sirloin, cut into ¼ inch strips
1 teaspoon extra virgin olive oil
1 medium onion, chopped
½ pound mushrooms, sliced
2 tablespoons whole-wheat flour
1 cup low sodium beef-broth
1 cup water
1 teaspoon Worcestershire sauce
½ teaspoon dried thyme
½ teaspoon dried dill
½ cup low-fat plain Greek yogurt
2 tablespoons finely chopped fresh parsley for garnish

1. Coat a medium pan with the cooking spray and place over medium-high heat. Add the beef. Cook stirring frequently, until browned, about 5 minutes. Transfer to a bowl and set aside.
2. In the same pan, heat the olive oil over medium-high heat. Add the onion and cook until tender, 1 to 2 minutes.
3. Add the mushrooms and cook until tender, about 3 minutes.
4. Mix in the flour and stir to coat the onion and mushrooms.
5. Stir in the broth, water, Worcestershire sauce, thyme, dill. Bring to a boil, cover the pan, and cook for about 10 minutes, stirring frequently.
6. Stir in the yogurt. Mix in the beef. Serve, garnished with the parsley.

Recipe Source: The Gastric Sleeve Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD

10/14/2021

OLD FASHIONED APPLE CRISP

Just because you won’t be baking many pies after the sleeve gastrectomy doesn’t mean you have to deny yourself the delight of fruit-based deserts. This apple crisp contains whole, fresh apples topped with heart-healthy oatmeal and sweetened with calorie-free stevia. I recommend baking this just before having guests over, as the whole house will smell sweet and delicious!

Serves 10
Prep time 15 minutes
Cook time 45 minutes

Nonstick cooking spray
6 apples, cored, peeled, and cut into 1 inch chunks
½ cup water
3 teaspoons stevia powder, divided
1 tablespoon cornstarch
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Juice of ½ lemon
¾ cup old fashioned oats
¾ cup whole-wheat pastry flour
½ cups low-fat plain Greek yogurt
¼ cup coconut oil, melted

1. Preheat oven to 350 F. Coat an 8 by 8 inch baking dish with the cooking spray.
2. Put the apples, water, 1 ½ teaspoons of stevia, cornstarch, cinnamon, nutmeg, and lemon juice in the baking dish. Mix together. Bake for 20 minutes.
3. Meanwhile, in a medium bowl, combine the oats, flour, and the remaining 1 ½ teaspoons of stevia. Mix in the yogurt and coconut oil. Stir until all the flour is mixed and moistened throughout.
4. Evenly cover the apple mixture with the oatmeal mixture. Bake for 25 minutes more, or until the topping is golden brown.
5. serve immediately.

Cooking tip: Baking or grilling fruit brings out its natural sweetness. Try alternative versions of fruit crisp made with cherries, peaches, or pears.

Recipe Source: The Gastric Sleeve Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD

10/07/2021

GARDEN VEGETABLE CHEEZY CHILI

Chili is an easy go-to meal for many families. It doesn’t have to be packed with high-fat ground beef and sour cream to be good. Grab these fresh ingredients from your local farmers’ market, and in just a few steps you’ll have a simple but delicious chili that even the most inexperienced cook can make. This chili is as appealing to the eyes as to the stomach with tons of tasty vegetables and flavorful seasonings. This meal is great to feed a crowd or freeze for a future date and reheat.

Serves 12
Prep Time 15 minutes
Cook Time 30 minutes

2 tablespoons extra virgin olive oil
2 teaspoons minced garlic
1 large green bell pepper, diced
2 cups sliced mushrooms
1 cup chopped onion
1 (14.5 ounce) can diced tomatoes or 2 cups diced fresh tomatoes
1 (8 ounce) can tomato sauce
2 tablespoons chili powder
1 medium zucchini, thinly sliced
1medium yellow summer squash, thinly sliced
2 (15 ounce) cans red kidney beans, drained and rinsed
1 (10 ounce) package frozen corn or 1 ¾ cups fresh corn kernels
1 cup shredded cheddar cheese
½ cup low-fat plain Greek yogurt (optional)

1. In a large skillet or stockpot over medium heat, heat the olive oil
2. Add the garlic, green bell pepper, mushrooms, and onion, and sauté until tender, about 5 minutes
3. Stir in the diced tomatoes, tomato sauce, and chili powder. Bring the liquid to a boil, and then reduce the heat to low. Stir in the zucchini, yellow squash, kidney beans, and corn. Cover and simmer for 15 to 20 minutes.
4. Remove the skillet from the heat. Garnish each bowl with some cheddar cheese and Greek yogurt (if using) and serve.

Recipe Source: Fresh Start Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD

09/30/2021

Check out this recipe from the Fresh Start Bariatric Cookbook by Sarah Kent!

SLOW COOKER CHICKEN TACO SOUP

Many hearty chicken tortilla soups are made with heavy cream and topped with loads of fried tortilla chips. This version skips those weight loss-adverse ingredients, but is not short on flavor. It is jam-packed with seasoning and is so hearty it will certainly leave you full and satisfied. This is a great recipe to make for a crowd since you can toss it together ahead of time. If you must have the crunchy chips, choose a 100 percent whole-grain chip-ideally a spouted grain if possible, and limit to a small handful to avoid unnecessary calories.

Makes 10 servings
Prep Time 15 minutes
Cook time 8 HOURS 20 minutes

1 ½ pounds boneless skinless chicken breast
1 (14.5 ounce) can black beans, drained and rinsed
1(14.5 ounce) can diced tomatoes or 2 cups chopped fresh tomatoes
1 (4.5 ounce) can chopped green chiles
¾ cup chopped onion
1 green bell pepper, chopped into ¼ inch pieces
1 cup chicken broth
½ cup water
4 teaspoons minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
½ teaspoon ground coriander

Optional Add-Ins:
Chopped fresh cilantro
Sliced avocado
Shredded cheddar cheese
Low-fat plain Greek yogurt

1. Place the chicken breast in the bottom of a slow cooker. Add the black beans, tomatoes, chilies, onion and bell pepper.
2. In a small bowl, mix together the brother, water, garlic, chili powder, cumin, and coriander. Pour the mixture over the chicken and vegetables in the slow cooker.
3. Cover and cook on low for 7 to 8 hours.
4. Prior to serving, transfer the chicken to a plate and shred it with a fork. Return it to the slow cooker for an additional 20 minutes so the meat can absorb some of the soup.
5. To serve, garnish each bowl with the cilantro, avocado, cheese, and yogurt (if using)

Recipe Source: Fresh Start Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD

09/23/2021

BAKED ZUCCHINI FRIES

MAKES 6 SERVINGS
PREP TIME 15 MINUTES
COOK TIME 30 MINUTES

The salty taste of French fries is a comfort to many people- and fries are one of those foods that you can’t just eat one of. After the gastric sleeve, fried food is off limit- not only because it’s loaded with fat and calories, but also because it can make you feel sick. But there are plenty of healthier “fries” out there that can sate any cravings. These zucchini fries are the perfect substitute. So enjoy your next side of fries guilt free!

3 large zucchini
2 large eggs
1 cup whole-wheat bread crumbs
¼ cup shredded Parmigiano-Reggiano cheese
1 teaspoon garlic powder
1 teaspoon onion powder

1. Preheat the oven to 425 F. Line a large rimmed baking sheet with aluminum foil.
2. Halve each zucchini lengthwise and continue slicing each piece into fries about ½ inch in diameter. You will have about 8 strips per zucchini.
3. In a small bowl, crack the eggs and beat lightly.
4. In a medium bowl, combine the bread crumbs, Parmigiano-Reggiano cheese, garlic powder, and onion powder.
5. One by one, dip each zucchini strip in the egg, then roll it in the bread crumb mixture. Place on the prepared baking sheet.
6. Roast for 30 minutes, stirring the fries halfway through. Zucchini fries are done when brown and crispy.
7. Serve immediately.

Recipe Source: The Gastric Sleeve Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD

09/16/2021

ROASTED BUFFALO CAULIFLOWER BITES

If you love buffalo wings then you should try out this recipe! There are so many different things you can do with cauliflower. This recipe from Clean and Delicious uses just 4 simple ingredients to make a tasty snack or side dish!

https://cleananddelicious.com/roasted-buffalo-cauliflower-bites/

Roasted buffalo cauliflower bites are a delicious gluten-free and vegan snack perfect for game day or any day of the week!