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Easy Breezy Cheesy Eggs

Easy Breezy Cheesy Eggs

By: NWWC Registered Dietician Team

(Pictures, recipe and article courtesy of Lee Funke from fitfoodieFINDS.com – December 2020)

Whether you are still working from home or started to go back into the office, we all need and want a great quick breakfast option. Well, our Registered Dietician team has found a brilliant way to have a protein packed and delicious start to your day!

This method of cooking eggs is so easy and the ingredients are so interchangeable that it’s going to be hard for your pickiest eater to say no. A big thank you to our Registered Dietician Team for finding this amazing recipe and a bigger thank you to fit foodie FINDS for this great article, recipe, & demonstration!

 

Cheesy Sous Vide Egg Bites

Love the Starbucks Sous Vide Egg Bites? Make your very own recipe at home! You’re going to absolutely love these Cheesy Sous Vide Egg Bites. They’re made with 3 basic ingredients and done in under 60 minutes.

We’re back with another super simple sous vide recipe. This time, we’re ditching the meat and keeping things vegetarian with a quick and easy sous vide eggs recipe.  I’m sure you’ve had the famous Starbucks Sous Vide Egg Bites. Well, guess what? You can actually make these in your own kitchen and in no time at all!

What is Sous Vide Cooking?

Sous vide cooking is a method of cooking where you use a regulated water bath to precisely cook food to a certain temperature. Want to cook a steak to medium-rare? Good news! If you sous vide the steak at 130ºF, the entire steak will come out medium rare, not just the middle. The great thing about the sous vide is that whatever you are trying to cook, will come out perfectly even.

Typically meats and other food such as eggs or vegetables are vacuum-sealed in a plastic bag with the air removed and then submerged into the water bath. In this recipe’s case, we used a Mason Jar as the vessel, which works in the exact same way.

What Are Sous Vide Egg Bites?

Sous Vide Eggs are essentially like little egg soufflés made in your sous vide. If you’ve ever had any of our egg cups, they’re similar to those, but airier and cooked absolutely perfectly even.

That’s the beauty of the sous vide; whatever you are cooking is going to cook perfectly even. Let me explain…

When you cook egg bites in the oven in a muffin tin (like this baked eggs recipe) sometimes they can come out a little bit harder on the outside and more perfect in the middle. That’s because whatever touches the muffin tin is going to get hotter faster, thus making the outside more well-done.

When you cook something in the sous vide, the entire thing is submerged in water, which is the same temperature throughout the entire pot, thus cooking whatever is being sous vide perfectly even throughout. Once you make this Sous Vide Eggs Bites recipe, you will totally get what I’m saying.

ARE SOUS VIDE EGGS HEALTHY?

Sous vide eggs are a great healthy breakfast option for those looking to add protein to their diet. This recipe for egg bites is also low carb, gluten-free, and both keto and paleo-friendly!

How to Make Sous Vide Egg Bites

STEP 1 – ASSEMBLE INGREDIENTS

What you’ll need for this recipe is very simple and only requires 3 main ingredients.

  • large eggs
  • milk
  • shredded cheese

You’ll also need some salt and pepper and if you like hot sauce for serving, we recommend that too! In addition to the ingredients for this recipe, you’ll also need a large stockpot and 6-9 4 oz. Mason Jars.

Can I use just egg whites instead of a full egg?

Yes, you can use just egg whites! However, you may want to increase the number of egg whites you use so that each jar fills up about 3/4 of the way full.

here’s a tip: Make sure you buy nothing bigger than a large egg so that everything fits perfectly in your small mason jar! You don’t want your sous vide eggs overflowing!

STEP 2 – PREPARE WATER BATH + SOUS VIDE

First, attach your sous vide to the edge of your stockpot. Since all stock pots are different sizes, place your Mason Jars inside to see how many will fit on the bottom when cooking. After you’ve gotten your count, remove the Mason Jars, and then fill the stockpot up with water about halfway.

The goal here is to make sure your Mason Jars will fully submerge in the water, so you’ll want to fill it at least to that height. Set the temperature on your sous vide to 172ºF and press start.

At this point, your sous vide will begin heating the water to exactly 172ºF, the perfect temperature for these airy, delicious sous vide egg bites.

Have a small and tall stockpot? Try stacking your mason jar on top of each other so that you can cook more at once!

STEP 3 – PREPARE MASON JARS

To make sous vide eggs, you need some sort of vessel to house your egg bites and we chose to use mini 4-oz. Mason Jars. You can order these on Amazon or buy them at your local grocery store and they are very affordable.

The most important part of this recipe is making sure that each Mason Jar is well oiled. I repeat, DO NOT forget to spray/oil your jars before adding in the egg.

You do this so that the egg bites don’t stick to the edges. Use something like coconut oil cooking spray or olive oil to grease the inside of your Jars.

STEP 4 – ASSEMBLE EGG CUPS

Now it’s time to assemble your sous vide eggs!

  1. In a medium bowl, whisk together eggs and milk.
  2. Then, place 1 tablespoon of shredded cheese on the bottom of each Mason Jar.
  3. Fill the jar up about 3/4 of the way full with the egg mixture and then season with salt and pepper on top.

note: Do note that if you can fit 9 jars on the bottom of your stockpot, you will have the adjust the number of eggs and milk you use for this recipe. Or sous vide these in 2 batches.

Can I add other ingredients to my sous vide egg bites?

Yes, of course! If you’d like to add more variety and flavor to your eggs, feel free to do so in step 2. Here are some add-in ideas:

  1. cooked peppers and onions
  2. cooked breakfast sausage/bacon
  3. sauteed garlic
  4. fresh herbs

STEP 5 – SCREW ON LIDS

Now that you’ve prepared your Sous Vide Egg Bites, it’s time to screw the tops on. This part is also very important because you don’t want to screw the lids on too tight or you will risk them exploding in the water bath.

Screw the tops on and then unscrew them one turn. This will ensure the pressure won’t get trapped inside of the jars.

STEP 6 – TIME TO SOUS VIDE

Now it’s time to cook your eggs in sous vide! Once the water in your pot as reached 172ºF, place all of the Mason Jars on the bottom of your stockpot. They should sink right to the bottom and you should see lots of bubbles come to the top IF you unscrewed the tops properly.

How long does it take to sous vide eggs?

Set your timer to 1 hour and let your egg cups cook.

Can my eggs cook longer than an hour? Yes, they can! We don’t recommend cooking your eggs for any longer than 2 hours.

STEP 7 – REMOVE FROM WATER BATH + LET COOL

Use tongs to remove your egg bites from the water bath (they will be HOT) and let them cool for around 10 minutes. Then, carefully remove the lids and use a knife to remove your egg cups from the Mason Jars. If you sprayed them well enough, they should come right out!

Alternatively, you can throw the jars right into the fridge for an easy grab and go breakfast in the morning still in the Mason Jar.

Serving Suggestions

When you’re ready to eat, we recommend serving your perfect sous vide eggs with some hot sauce. These little egg bites are also perfect for an on-the-go meal-prep breakfast paired with some berries and a breakfast salad. However you choose to eat them, you will not be disappointed!

 

Sous Vide Egg Bites Recipe

These delicious and cheesy sous vide egg bites are little bites of heaven. This sous vide eggs recipe is made with 3 main ingredients and is gluten-free, low carb, and high protein!

Prep: 15 minutes
Cook:60 minutes
Total: 1 hour 15 minutes

INGREDIENTS

  • 10 large eggs
  • 1/3 cup milk (we used unsweetened almond milk)
  • 1/2 cup Colby jack shredded cheese
  • salt and pepper, to taste

INSTRUCTIONS

    1. First, fill a large stockpot halfway up with water. You’ll want to be able to submerge all of your mason jars with water, so keep that in mind.
    2. Next, screw your Sous Vide (HERE is the one we have!) to the side of your pot and turn to 172ºF. While your water bath is heating up, prepare egg bites.
    3. Spray 9 4-oz. mason jars with nonstick cooking spray. Then, spoon about a tablespoon of shredded cheese onto the bottom of each mason jar.
    4. Crack 10 eggs inside a medium bowl or pyrex. Add milk and whisk until scrambled.
    5. Fill each mason jar up about 3/4 of the way full with the egg mixture. You should get about 9 egg cups. Give each egg cup a little stir and then season the tops with salt and pepper, to taste.
    6. Now it’s time to screw on the lids of your mason jars. You want to make sure that you don’t fully tighten your mason jars so that they do not explode in the water bath. Screw on tops and then unscrew one turn.
    7. Submerge mason jars inside of the water bath. You should see lots of bubbles come to the top. This is good!
    8. Set the timer for 1 hour and let cook.
    9. Once the timer goes off, remove mason jars and unscrew. Your egg cups should feel like a souffle. If they’re still runny, you need to cook them longer. If you’re ready to eat, grab a fork!

TIPS & NOTES

  • This recipe makes 9 4-oz. egg cups. The amount of egg cups you make depends on the size of your stock pot. So, before you start cracking eggs, see how many mason jars you can fit on the bottom of your pot.

NUTRITION FACTS

Serving Size: 1 egg bite Calories: 103 Sodium: 114 Fat: 6 Carbohydrates: 1 Protein: 8

Author: Lee Funke
Diet: Gluten Free
For the full article click on this recipe and video click on Cheesy Sous Vide Egg Bites (Better than Starbucks!) – Fit Foodie Finds
Fitting in Fitness

Fitting in Fitness

 

Photo by Jude Beck on Unsplash

 

 

By: Amanda Davis

Being a parent is honestly one of the hardest jobs I have ever done.  Throw in a full-time job and life gets crazy busy and very hectic.  My two kids are my whole world and I wouldn’t be the person I am today without those two kiddos of mine.

Looking back at my life 20 years ago.  I often refer to this time as my “BC life” – life before children.  I just graduated from the University of MT and I was heading out to WA state to start my fitness career in Bellingham. I took a position as the Fitness Director and Group Exercise Coordinator for all three Whatcom County YMCA’s.  My days were spend working M-F at the YMCA. On Friday and Saturday nights I took a second job as a cocktail waitress to help pay off my student loans and buy a new car. My car from high school died a week into moving to Bellingham.  Buying a new car wasn’t exactly in my budget and being kid number two out of five children. I knew had to take care of myself.

Life in Bellingham was great.  For the first time I had my very own apartment (no roommates).  I worked a lot of hours at the YMCA it was busy and demanding job.  Even though my job at the YMCA was 50 plus hours a week and my cocktailing job added another 12 hours a week to my work schedule I never struggled to get my workouts in for the day.  I often worked out in the evening to meet people.  Having an apartment by myself was great and all but it was also lonely at times.  Looking back my workouts helped my physical body, but my exercise program was an amazing way to help me shake my homesickness.

Fast forward to 2003, I’m now married and working at Columbia Athletic Clubs as the Fitness Director and Group Exercise Coordinator at the Silver Lake Location.  I still was living my BC Life and I was able to exercise after work.  Often my husband would meet me at work so we could workout together.

In 2006 my daughter Ella was born.  I took 4 months off from work to stay home with Ella.  My workouts to help me lose my “baby weight” were done at home.  My exercise program consisted of walking outside with Ella in a jogging stroller and DVD workouts I could do at home when she was sleeping.  When I went back to work, I found myself wanting to get home right at 5:00 pm to spend time with my new baby girl.  My workouts consisted of the fitness classes I was teaching and lunch time workouts on days I didn’t teach fitness classes.  On the weekends my workout was fun and social. I guess you could say my workout was non-traditional. I decided to take group tennis lessons with my older sister (Claudine) and my husband.   During the hour tennis lesson, we would put our kids (Ella and my two nieces in the club’s drop-in daycare).  We were terrible at tennis, but we had fun together while exercising. Exercising after Ella was born had two purposes for me. First, I wanted to lose my baby weight.  Second, I wanted to have good emotional and mental health for myself and my family.  Being a first-time mommy and full-time employee was hard!

In 2013 my husband and I welcomed baby number two into our lives.  With my son Jase I was able to stay at home for 12 months.  My workouts really changed with baby number two in the house.  Jase was diagnosed with sleep apnea at 6-months-old. Having an infant with sleep apnea means your child doesn’t sleep through the night.  As a matter of fact, Jase would wake up 1-4 times every night.  I was so sleep deprived I could no longer workout while he was sleeping like I did with Ella.  When Jase was sleeping, I was sleeping.  The way I fit exercise into my day was to walk while Ella was at dance class.  I always kept my jogging stroller in the back of my car.  While Ella was in dance class for 45 mins (sometimes she was in there for 90 minutes) I would walk the dance studio parking lot while pushing Jase in the stroller.  In October of 2014 I re-entered the work force.  I started working at NWWC part-time.  I now had to workout with small bits of time here and there.  Walking at work on breaks in between patients.  Walking when Ella was at dance.  Using my elliptical trainer at my house when my husband was home to help watch the kids.  My workouts were not long one-hour sessions, they were small sessions here and there.  By age 3 Jase had surgery to help with his sleep apnea.  He was finally sleeping through the night.  I just survived 3 years of a child waking up 1-4 times a night.  Mom WIN!

By 2016 I was a full-time mom to two kids (now ages 3 and 10) and working full-time at NWWC.  Ella is now dancing for a competition team and playing piano.  Jase is also dancing.  My husband is now working a full-time job and has started up a small business (machine shop) with his brother.

A typical day for me:

  • Wake up and get myself ready for work
  • Get Ella up and going
  • Get Jase up and going
  • Make the kids breakfast
  • Make lunches for Ella and myself
  • Drive Ella to school
  • Take Jase to daycare
  • Get to work and start seeing patients (work 8:30 am – 5:00 pm)
  • Ella has an after-school nanny to get her from school and take her to dance
  • Pick-up Jase from daycare
  • Get Ella from dance (dinner break)
  • Make dinner
  • Check homework
  • Take Ella back to dance
  • Head home to give Jase a bath
  • My husband gets Ella from dance at 9 pm (he just worked 7:00 am -5:00 pm at his regular job then worked at his machine shop from 5:00 pm -8:00 pm)
  • Get Ella to bed
  • Get myself to bed

I know this is a schedule most working mom’s face daily.  My workouts were suffering. I was only getting workouts in on the weekends.  Not what I was hoping for.  I felt like my weekdays were shot.  How in the world was I going to exercise?  Well, I had to have an honest with myself.  I had to look closely look at my days.  I needed to set myself up to be successful  and not set myself up to fail.

 

 

 

 

 

These are the questions I had to ask myself:

  • Do you have the time to get to the gym?
  • How many hours a week am I willing to dedicate to my health?
  • Can you exercise after work?
  • Can you exercise on the weekends?
  • Can you exercise at home?
  • Can you exercise before work?
  • Take a good look at you time in a week. Add up the number of hours you work + commute time to work + 8 hours a night of sleep + 2-3 hours a night of family time. Take that number of hours and subtract it from 120.  How many hours a week are you left with?
  • Now look at the weekend. How many hours are you committed to (kids activities, house hold chores, grocery shopping, and family-time).  Take those hours and subtract it from 48.  How many hours on the weekend are you left with?

After I sat down and answered these questions I realized my time to exercise was early in the morning while everyone was still sleeping, late evening after everyone went to bed and weekends. I know late night workouts are not good for me.  I’m the type of person after a workout I get all hyped up and then I can’t sleep.  It was beginning to look like early mornings and weekend mornings were my days to get exercise in.

I’ve always been the person that doesn’t hit the snooze bar when the alarm goes off.  I’m a let’s get up and let’s get going type of person in the morning (yeah I know I’m that annoying morning person).  I’m used to getting up at 6:00 am.  However, 4:45 am?  OMG!  That’s early people.

My next step was how to become a successful early morning exerciser.  I started with my bed time.  In 2016 my bed time was 11:00 pm.  If I stayed with that bed time I would only be getting 5 hours and 45 minutes of sleep at night. My plan was to get to bed sooner.  I started with 15 minute increments to start to get myself to bed by 10:00 pm.  Getting to bed sooner went smoothly.  To start waking up earlier I went with the same approach (fingers crossed).

Now that I have changed my sleep schedule I needed to get myself organized.  Before I go to bed I make sure the following items are all in the right place.  I put my workout clothes and shoes in the bathroom, put a water bottle in the fridge, place a new sweat towel on the elliptical trainer, and place the TV remote next to the elliptical trainer.  Yes, I organized my workout items but really what I just did was eliminate all excuses I could use to not get up and workout in the morning.

Trust me there are those days when I hear the rain hitting the window and know it’s going to be really cold exercising in the basement and all I want to do is stay snuggled up in my cozy warm bed.  That’s when you have to have that conversation with yourself – “What’s really going to make me feel better for the rest of the day, one extra hour of sleep or one hour of exercise?“

 

 

 

.  I’m not a perfect Pinterest mom.  My house is not spotless.  Nor does it look like a house fresh off a photo shoot of Better Homes and Garden.  However, I am that mom that can keep up with a busy 13 year old dancer and a crazy 6 year old football player.  The thing is this sometimes as working parents we need to hear from another working parent “it’s okay to take care of you”.  Don’t think that one hour of exercise a day is being selfish and that you are taking time away from your kids.  Think about this way instead – you are being thoughtful.  You are going to be the active parent you want to be for your kids.  You are adding time to your life by adding in regular exercise into your life.  Taking time to care for yourself will give you more time to be with your family.  I made a promise to myself – My health (physical and mental) was worth 4-6 hours a week.  Because the thing is this…when I take time for my health not only does my personal health get better but my relationships with my kids, husband, co-workers, family, and friends all become healthier too.

Exploring a Mediterranean Diet

Exploring a Mediterranean Diet

Are you familiar with the Mediterranean Diet? While it’s not actually a diet, you can consider it a style of eating used by people that live near the Mediterranean Sea. Research suggests that a Mediterranean eating pattern can lead to health benefits such as: improved cardiovascular health1, improvements in blood sugar in people with type 2 diabetes2, and decreased risk of Alzheimer’s disease3.

Foods that are encouraged4:

  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Seafood
  • Olive oil
  • Nuts and seeds

Foods to eat in moderation:

  • Poultry
  • Dairy
  • Eggs

Foods to limit:

  • Sweets, candy, desserts
  • Red meat, such as beef, lamb, or pork

Want to experiment with this way of eating? Here are some tips for incorporating a Mediterranean eating pattern into your daily life:

  • Start your day with a bowl of oatmeal topped with walnuts and berries.
  • Replace a bag of potato chips or pretzels with a handful of nuts as a snack.
  • Top your salad with baked salmon for added heart-healthy protein.
  • When cooking, use olive oil in place of butter.
  • Replacing a meat-based meal with beans. For example, use black beans in your tacos instead of ground beef.
  • Grab a piece of fruit rather than a slice of cake for dessert.

A Mediterranean eating pattern can provide potential health benefits and is relatively easy to follow. Why not start the new year by incorporating these guidelines into your eating habits. Have questions? We’re here to help! For more information on how to include these tips in a way that works for you, make an appointment with one of our registered dietitians. 

Sources:

 

  1. Carson JAS, Lichtenstein AH, Anderson CAM, Appel LJ, Kris-Etherton PM, Meyer KA, Petersen K, Polonsky T, Van Horn L; on behalf of the American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular and Stroke Nursing; Council on Clinical Cardiology; Council on Peripheral Vascular Disease; and Stroke Council. Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association. Circulation. 2019;140. doi: 10.1161/CIR.0000000000000743.
  2. Esposito K, Maiorino MI, Bellastella G, et al. A journey into a Mediterranean diet and type 2 diabetes: a systematic review with meta-analyses. BMJ Open 2015;5:e008222. doi: 10.1136/bmjopen-2015-008222
  3. Lourida, Ilianna, et al. “Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review.” Epidemiology, vol. 24, no. 4, 2013, pp. 479–489., www.jstor.org/stable/23486687.
  4. Ball, Serena, and Deanna Segrave-Daly. The 30-Minute Mediterranean Diet Cookbook.: 101 Easy, Flavorful Recipes for Lifelong Health. Rockridge Press, 2018.
JoAnn’s Bariatric Success

JoAnn’s Bariatric Success

JoAnn had a sleeve gastrectomy at NWWC in October 2017.

What is the best part about this journey?

How great I feel about myself! My blood pressure is down. I feel ten years younger. My sleep apnea is better. I am off acid reflux medicine. I can walk up and down stairs without huffing and puffing. My ankles and knees don’t hurt anymore. I can fold my arms across my chest and cross my legs easily. Sex is better!! So much better. I can drive my car more comfortably since my belly doesn’t hit the steering wheel. I can paint my toes again. I can use any bath towel in the house; before I had to use those giant bath towels and we only had a couple. I can scratch any part of my back by myself. Since I am not stressing about my weight and appearance anymore, I can use my brain energy to think of other more creative things. I literally have more time to think and focus.

I feel amazing. I have so much energy. I feel like “JoAnn” again.

What has been the hardest part?

The hardest part of my journey was making the decision to do it. I had taken every pill and done every fad diet. When I tried so many times to lose weight and was unsuccessful, I blamed myself. I thought I just hadn’t tried hard enough, I wasn’t strong enough, I had no will power, and I was destined to spend the rest of my life with obesity. I thought if that if I couldn’t do it myself, then surgery would be like a cop-out, like cheating. I thought people would judge me. I thought, “Wow, this is SO drastic. They will be cutting one of my organs and it’s permanent.” I was worried about how painful it would be… would it really work… can I take time off work… how much will this cost me… there are so many appointments… My excuses went on and on.

Getting the support from my family and friends was scary. I thought they would all make fun of me or tell me I was copping out or taking the easy way out. But they backed me and that was comforting. They said, “If you decide to do this, we support you 100%.” I wish I would have done it 10 years earlier. I wasted 10 years because I was so unhappy with myself.

What goals did you set for yourself? Have you made progress towards those goals?

JoAnn gets a wedding day lift from her boys

A few years ago, I wrote my “dream list” in the back of a notebook. I tried to use positive affirmations in hopes that my dreams would come true someday. Well, recently I found that notebook. I had forgotten about this list although I had dreamed of those things often. My “dream list” was:

  • A crimson Ford Explorer
  • The house of my dreams
  • For my twin boys to go to college
  • To be fit and thin again
  • To marry the man of my dreams

As I read the list, a tear came to my eye and I got goosebumps.

  • In my driveway sits a crimson Ford Explorer.
  • We bought the house of our dreams last November. I got the keys on my birthday.
  • My twins are in their 3rd year of college at UW & Western.
  • I lost over 100 pounds and feel better than I have in 20 years.
  • After spending 12 years together, I got married to the love of my life on August 24th

I got everything I dreamed of and didn’t even realize it until I read the list. I am happier than I have ever been in my life. My two older children have great jobs and homes and I am so proud of them as well. Life is GOOD!!! Everything is better. I could go on and on. I need to make a new list!

What advice would you give those who want to pursue weight loss surgery?

JUST DO IT! Making the decision is the hardest part. I listened to a lot of testimonials before doing this. When they got too negative, I would turn them off. I was terrified. But why be ashamed to help yourself? Why not get surgery to help your heart, your breathing, your health? Once you decide to do it, just think positively and do everything your doctor tells you to do. You will be brand new again!

I was sitting in the waiting room one day and had almost reached my goal weight. A lady in the waiting room asked me, “Why are you here?” I told her that I had had surgery. She said, “You don’t look like you were ever fat. I’m too afraid to do the surgery so I’m getting a diet plan.” I told her, “Just do it. It’s the best thing I did. You’ve tried everything. It’s not a cop-out.”

I see people and I know how they feel. I wish they could feel as good as me right now. There’s a lovely person inside there that’s suffering. I just want to help them. It’s so worth it.

A Bariatric-Friendly Thanksgiving

A Bariatric-Friendly Thanksgiving

Thanksgiving is arguably the biggest food holiday in this country. People are encouraged to eat to the point of needing to sleep. How do you enjoy the holiday after surgery when your relationship with food has changed?

First of all, food doesn’t need to be everything. Enjoy time with family and friends with non-food activities. Participate in a “turkey trot” walk or jog. Turn up the music and dance with your kids, grandkids, nieces, or nephews. Pull out the board games. Watch old family videos. There are lots of ways to spend your day without the focus on food. But eventually, you will be seated around the table for the big meal.

Turkey – Enjoy this protein-based food! Each ounce of turkey has 7 grams of protein and even the dark meat is relatively low in fat. The dark meat (legs, wings, and thighs) is more moist than the light meat so you may tolerate the dark meat best. Keep the skin on the turkey while it’s cooking to lock in the moisture. If you deep-fry or pan-fry your turkey, avoid eating the skin soaks up the oil and may feel too greasy for your stomach.

Gravy – Gravy is a condiment. Just like salad dressings, you can put some on the side and dip each bite of turkey into it. If you are sensitive to high-fat foods, gravy will likely be too rich for your stomach. Trader Joe’s makes boxed turkey gravy that is low in fat and still has good flavor.

Potatoes – The nutrition profile really changes based on how your potatoes are prepared – mashed, baked, roasted, twice-baked. Potatoes are a starchy vegetable and they contain many nutrients in their skins. Sweet potatoes are very high in vitamin A, which is how they get their orange color, but they are still a starchy vegetable. Because of their dense, starchy texture, they may feel heavy in your stomach. You can slim down mashed potatoes by using skim milk or plain Greek yogurt to add creaminess in place of butter or cream. You can also swap cauliflower in place of potatoes for a dish lower in calories and carbohydrates that feels lighter on your stomach.

Stuffing – This staple of the Thanksgiving plate might not feel good in your stomach since it is bread-based. Bread products tend to swell up in the stomach and make you feel uncomfortably full. You can try a small amount of the real deal or experiment with reducing the bread and adding more vegetables. Eggplant, butternut squash, mushrooms, and chickpeas can add bulk to a stuffing in place of bread.

Green Beans – The casserole version with cream of mushroom soup and fried onions will likely be too rich for your stomach. How about roasting your green beans and topping with good quality Parmesan cheese? Or sautéing with some garlic and olive oil? These are great cooking methods for any Thanksgiving vegetable including Brussels sprouts, broccoli, and carrots.

Dessert – Sweet foods can be as problematic for the stomach as high-fat foods. They can cause dumping syndrome in extreme cases, or nausea in more mild cases. For many people, a couple small bites are all they need to feel satisfied with sweets after surgery. If that’s your situation, have some of the real deal and savor each small bite. If you are looking for a slightly larger quantity, there are lots of bariatric-friendly dessert ideas, including protein shake ice cream, sugar-free pudding “cheesecakes”, and protein balls.

My favorite bariatric food resource is The World According to Eggface blog: http://theworldaccordingtoeggface.blogspot.com . Shelly has been blogging about delicious bariatric-friendly recipes for 13 years. Use the ‘Search’ function to find Thanksgiving recipes that will delight everyone at your table, whether or not they’ve had surgery. Happy Thanksgiving!