Heart of America Bariatrics, LLC

SPAGHETTI SQUASH CASSEROLE WITH GROUND BEEF Serves 8 Prep Time 10 minutes Cook Time 75 minutes... Nothing like a dish of spaghetti with beef sauce to fill an empty stomach after a long day of work. Just because you can’t have starchy pasta doesn’t mean you can’t have a meal just as comforting, with cheese and beef and only one-third of the carbs. Prepare to be satisfied with loads of ooey-gooey cheese and beefy goodness as you swap pasta for spaghetti squash in this casserole recipe. Ingredients: Nonstick cooking spray 2 medium spaghetti squash (2 to 3 pounds) 1 pound supreme lean ground beef 1 large onion, minced 2 teaspoons minced garlic 1 (8-ounce) can tomato sauce 1 (10 ounce) can diced tomatoes 1 teaspoon dried basil 1 teaspoon dried oregano 1 cup shredded mozzarella cheese cup shredded Parmigiano-Reggiano cheese 1. Preheat the oven to 350 F. Coat a baking sheet with the cooking spray. 2. Halve the spaghetti squash, remove and discard the stem, pulp, and seeds, and place the halves cut-side down on the baking sheet. Bake for about 35 minutes, or until the flesh is tender. 3. While the squash bakes, spray a large skillet with the cooking spray, and place it over medium heat. Add the ground beef, onion, garlic, and sauté for about 10 minutes or until the beef is no longer pink and the onion is tender. Add the tomato sauce, diced tomatoes, basil, and oregano and stir to combine well. Remove the pan from the heat and set aside. 4. When the spaghetti squash is cool enough to handle, carefully use a fork to pull the flesh from the outer skin and make spaghetti. Set aside in a bowl. 5. In a 9x13 inch baking dish, layer one third of the meat and tomato mixture in the bottom of the dish. Evenly spread half of the squash over the meat layer. Layer another one third of the meat mixture over the squash. Finish the last layer with the second half of the squash and the last one third of the meat mixture. Sprinkle the mozzarella and Parmigiano-Reggiano cheeses over the top. 6. Cover with aluminum foil and bake for 30 minutes. Remove the foil and bake for 10 minutes more, or until the cheese begins to brown. Serve. Cooking Tip: Going vegetarian? Replace the beef in the recipe with ground soybeans or another ground beef vegetarian alternative. Add an additional cup water to the meat and tomato mixture to keep it moist. Source: The Gastric Sleeve Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD Photo credit: https://foodfitnesslifelove.com/spaghetti-squash-casserole

PORK, WHITE BEAN, AND SPIANCH SOUP Serves 4-6 Prep Time: 10 minutes Cook Time: 40 minutes... Pork and beans just seem to go well together. This soup pairs the rich, smoky flavor of pork with savory spinach and white beans. It’s a simple recipe to toss together on a weeknight. Sear the pork before making the rest of the soup to lock in the juices and to keep the meat tender. Ingredients: 1 teaspoon extra-virgin olive oil 1 medium onion, chopped 2 (4-ounce) boneless pork chops, cut into 1 inch cubes 1 (14.5 ounce) can diced tomatoes 3 cups low-sodium chicken broth teaspoon dried thyme teaspoon crushed red pepper flakes 1 (15-ounce) can great northern beans, drained and rinsed 8 ounces fresh spinach leaves 1. Place a large soup pot or Dutch oven over medium heat and heat the olive oil. 2. Add the onion and saute for 2 to 3 minutes, or until tender. Add the pork and brown in for 4 to 5 minutes on each side. 3. Mix in the tomatoes, broth, thyme, red pepper flakes, and beans. Bring to a boil and then reduce the heat to low to simmer, covered, for 30 minutes. 4. Add spinach and stir until wilted, about 5 minutes, and serve immediately. Source: The Gastric Sleeve Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD Photo credit: https://www.tasteofhome.com/re/spinach-and-white-bean-soup/

EGG ROLL IN A BOWL Another delicious recipe from the Gastric Sleeve Cookbook! Chinese food is no longer a meal of the past with the quick go to recipe- there’s far less fat in it than most takeout meals. Enjoy the flavors of an egg roll without the fried coating. Make this one-pot meal and save the leftovers for lunch or dinner the next day.... Serves: 6 Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Ingredients 2 teaspoons sesame oil, divided 1 teaspoon minced garlic 1 onion, finely diced 1 pound extra lean ground chicken or ground turkey 1 tablespoons low sodium soy sauce or Bragg Liquid Aminos cup low-sodium beef broth 2 teaspoons ground ginger teaspoon freshly ground black pepper 4 cups green cabbage, chopped or shredded into 1 inch ribbons 1 cups shredded carrots 1 cup fresh bean sprouts or 1 (14 oz. can), drained and rinsed 2 scallions, finely chopped, for garnish 1. Place a large skillet over medium-high heat. Add 1 teaspoon of sesame oil and the garlic. Stir for 1 minute. Add the onion and cook until tender, 1 to 2 minutes. Add the ground chicken. Cook until browned, breaking up the meat into smaller pieces, 7 to 9 minutes. 2. While the meat is browning, mix together the remaining 1 teaspoon of the sesame oil, soy sauce, broth, ginger, and black pepper in a small bowl. 3. When the chicken is cooked, stir the sauce into the skillet. Add the cabbage, carrots, and bean sprouts. Stir to combine. Cover the skillet and simmer until cabbage is tender, 5 to 7 minutes. 4. Serve in a bowl and garnish with the scallions and additional soy sauce to taste. Prep tip: Cut preparation time in half by purchasing a prepackaged bag of coleslaw mix to use in place of chopping your own cabbage and carrots. Source: The Gastric Sleeve Bariatric Cookbook by Sarah Kent MS, RDN, CSOWM, CD Photo from: https://www.onelovelylife.com/egg-roll-bowls/

WINTER PRODUCE Winter is approaching, but you can get still get fresh produce during the winter months. Fresh fruits and vegetables cost less when they are in season. Here is a quick guide to help you explore different in-season fruits and vegetables during the months of December, January, and February according to the USDA: Avocado... Beets Brussel Sprouts Cabbage Carrots Clementines & Oranges Celery Collard Greens Grapefruit Kale Kiwi Lemons & Limes Onion & Garlic Parsnips Pears Pineapple Pomegranate Potatoes & Sweet Potatoes Turnips Rutabagas Winter Squash (Acorn, Butternut, Spaghetti) Remember: You can enjoy the taste of any fruit and vegetable year round. Fresh, frozen, canned, or dried- it all counts!

However it may look for you this year, we want to wish you all a very Happy Thanksgiving. -Dr. Wagner and Team HOAB Office Schedule Update:... November 26: Closed November 27: Closed See more

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 ro...Continue reading