21 Bariatric Diet Recipes for After Weight Loss Surgery

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Hard Boiled Eggs

Easy Peel Hard Boiled Eggs (Perfect Yolks!) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT7M · Total: PT7M · Yield: [‘8’, ‘8 eggs’]

Learn how to boil eggs perfectly, with time chart for perfect yolks! Get easy peel hard boiled eggs every time using this fast simple method.

Ingredients

• 8 large Eggs ((or any number you want))
• 4 cups Water ((or enough to cover eggs in the pan))
• 1 tbsp Apple cider vinegar ((or white vinegar))
• 1 tbsp Sea salt

Instructions How To Boil Eggs Perfectly:

1. Place eggs in a single layer at the bottom of a large saucepan or pot. Add enough water to cover the eggs with at least 1 in (2.5 cm) of water over them.
2. Add a tablespoon (15 mL) of vinegar and a tablespoon (14 g) of sea salt to the pot. Stir gently.
3. Place the pan onto the stove over high heat. Bring the water to a rolling boil.
4. Once the water is boiling, set a timer to the following number of minutes based on how you want your eggs.1 minute – Very runny soft boiled eggs2 minutes – Runny soft boiled eggs3 minutes – Very gooey medium boiled eggs4 minutes – Gooey medium boiled eggs5 minutes – Just set medium boiled eggs6 minutes – Medium-hard boiled eggs7 minutes – Very creamy hard boiled eggs8 minutes – Creamy hard boiled eggs9 minutes – Firm hard boiled eggs10 minutes – Very firm hard boiled eggs
5. Right before the timer is about to go off, turn on the faucet to the coldest that it goes and let it run until the water is ice cold. Once the timer goes off, drain the hot water and place the pan under the cold running water, letting the ice cold water fill the pan. The water will turn lukewarm from the heat of the eggs and pan. Keep running the water (it will overflow from the pot), until the water in the pan is ice cold. Leave the eggs in the pot for about 10 minutes, until they reach room temperature.

How To Peel Boiled Eggs Easily:

1. Once the eggs are at room temperature (but not colder), you can peel them.
2. To peel an egg, roll it on the counter with the palm of your hand, pressing gently to make cracks all over the shell. The peel will come right off!
3. If not using right away, see notes in the post above about how to store hard boiled eggs and when to peel them.

2. Vegan Potato Leek Soup

Creamy Vegan Potato Leek Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT30M · Total: PT50M · Yield: [‘6’, ‘6 people’]

Vegan Potato Leek Soup – the combination of creamy potatoes, delicate leeks and herbal notes of rosemary and thyme will have you going back for seconds! It’s dairy-free, gluten-free and just good for you, too!

Ingredients

• 1 1/2 tablespoons olive oil ((or preferred oil))
• 1 tablespoon vegan butter
• 1 small onion (, diced)
• 3 large leeks (, cleaned well & thinly sliced (white & light green part only) *See note)
• 5 medium russet potatoes (, peeled and chopped)
• 3-4 cloves of garlic (, minced)
• 1 teaspoon salt (, more to taste)
• Fresh ground pepper (, to taste)
• 1 1/2 teaspoons dried thyme
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon ground coriander ((optional))
• 5 cups vegetable broth ((low sodium) )
• 2 bay leaves
• 1-2 tablespoons fresh lemon juice ((optional))
• 1 cup canned coconut milk ((or any unsweetened plant-based milk))
• Green onion (, chopped)
• Pieces of cooked potato
• Fresh ground pepper

Instructions

1. Make sure leeks are washed well first. *See note on instructions
2. Heat the oil, butter and a pinch of salt in a large pot over medium heat. Add the leeks & onion, sauté until softened, about 5-6 minutes.
3. Add the potatoes, garlic, thyme, rosemary, and coriander. Sauté for 2-3 minutes.
4. Add the vegetable broth, bay leaf, salt, and pepper. Raise heat so it starts to simmer. Now reduce heat to a low simmer and cook for about 15-20 minutes, or until the potatoes are fork tender.
5. Remove from heat and remove bay leaves. Stir in the coconut milk and optional lemon juice. Taste for seasoning and add more to taste.
6. Using an immersion blender, blend until smooth and creamy. You can also use a regular blender and carefully blend in batches. Before blending, set aside a few pieces of potato for the garnish.
7. Serve in soup bowls and top with chopped green onion, fresh ground pepper and a few pieces of cooked potato.

3. Broiled Salmon Fillets

Broiled Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’]

This recipe for broiled salmon is fresh fish fillets coated in olive oil, garlic and herbs, then broiled until browned. A quick and easy dinner option that’s on the table in less than 20 minutes!

Ingredients

• 4 salmon fillets (4-6 ounces each)
• 4 tablespoons olive oil
• 1 1/2 tablespoons brown sugar
• 1 1/2 tablespoons soy sauce
• 1/2 teaspoon lemon zest
• 2 teaspoons lemon juice
• 2 teaspoons chopped fresh parsley (plus more for garnish)
• 1 1/2 teaspoons fresh thyme leaves
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon minced garlic
• lemon wedges for serving
• cooking spray

Instructions

1. Preheat the broiler. Coat a sheet pan with cooking spray.
2. Place the olive oil, brown sugar, soy sauce, lemon zest, lemon juice, parsley, thyme, salt, pepper and garlic in a bowl. Whisk to combine.
3. Add the salmon, toss to coat evenly.
4. Place the salmon fillets on the prepared sheet pan.
5. Broil for 10-15 minutes or until salmon is browned and opaque.
6. Garnish with chopped parsley and lemon wedges, then serve.

4. Low Carb Ground Turkey and Zucchini Skillet

Ground Turkey Zucchini Skillet Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘6’, ‘6 servings’]

One pan low carb Ground Turkey and Zucchini Skillet with tomatoes and pesto ready in 30 minutes!

Ingredients

• 2 pounds ground turkey (lean or extra lean)
• 2.5-3 pounds zucchini (cut into thin slices)
• 1 medium onion (finely chopped)
• 1 pint grape tomatoes (cut in halves)
• 3/4 cup pesto
• 1/4 teaspoon salt
• 2 tablespoons Parmesan cheese (grated)
• 1 teaspoon oil

Instructions

1. Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add onion and cook for 3 minutes, stirring occasionally.
2. Add ground turkey and cook for 5-7 minutes, constantly breaking into pieces and stirring.
3. Add zucchini, stir and cook for another 3-4 minutes, stirring occasionally.
4. Turn off heat, add tomatoes and pesto, then stir.
5. Garnish with Parmesan cheese and serve on its own or over greens for a low carb meal, or with Instant Pot brown rice or Instant Pot quinoa for complete with complex carbs meal.

5. Jamaican Steamed Cabbage

Jamaican steamed cabbage is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

This delicious Jamaican steamed cabbage makes the perfect Caribbean appetiser or side dish.

Ingredients

• 2 tbsp of coconut oil
• 1 small onion (sliced)
• 3 garlic cloves (chopped)
• 3-4 sprigs of thyme (tied together)
• ½ a head of a VERY large white cabbage (sliced)
• 1 medium carrot (julienned)
• 1 red pepper (sliced finely)
• 1 yellow pepper (sliced finely)
• ½ scotch bonnet (minced (or use 1/4 tsp of chilli powder))
• ¼ cup water
• 1 tsp all purpose seasoning
• 1 tbsp dairy free butter
• 1 tsp black pepper
• pink salt to taste

Instructions

1. Melt the coconut oil on medium heat then proceed to saute the onion, garlic along with the sprigs of thyme until soft and tender.
2. Add the cabbage, carrot, bell peppers and scotch bonnet, fold and stir. The pan may seem overcrowded but the cabbage will reduce as it heats through.
3. Continue to stir and fold until the cabbage reduces in volume, this should take up to 5 minutes.
4. Once reduced, lower the heat and add the water, ready for steaming.
5. Cover the skillet with a lid and steam for 15 minutes (10 minutes or less if you want crunchy cabbage).
6. Remove the lid and season with the all purpose seasoning, black pepper, butter and salt to taste and stir.
7. Serve accordingly and sprinkle the cabbage with additional loose thyme (optional).

6. Mashed Turnips

Mashed Turnips Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 servings’]

Low carb mashed turnips served as a side dish.

Ingredients

• 2.2 pounds Turnip (peeled and cut)
• Water (to boil)
• 1 Teaspoon Salt
• pinch Black Pepper Ground
• 4.4 ounces Cream (*see Notes)
• Butter
• Chives (chopped fresh)

Instructions

1. Place cut turnips into a pot and cover with water. Season with salt.
2. Boil and cook turnips soft.
3. Strain cooked turnips and discard water. Take turnips back to the pot.
4. Season with black pepper and add the cream.
5. Mash or blend your turnips over low to medium heat to the desired consistency.
6. Serve hot with a dollop of butter and freshly chopped chives.

7. Baked Chicken Breast

Oven Baked Chicken Breast is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT18M · Total: PT23M · Yield: [‘4’, ‘4 servings’]

This foolproof, delicious Oven Baked Chicken Breast is coated in a simple, but complex flavorful seasoning mixture, baked to tender and moist perfection in less than 20 minutes!

Ingredients

• 4 (6 oz.) boneless, skinless chicken breasts
• 1½ Tbsp brown sugar
• 1 tsp Italian seasoning
• 1 tsp kosher salt ((cut back to ½ tsp if using table salt))
• ¾ tsp smoked paprika
• ¼ tsp pepper
• ¼ tsp garlic powder
• 1 Tbsp extra-virgin olive oil
• chopped fresh parsley (for garnish)
• roasted vegetable and rice pilaf (for serving (or choose your favorites!))

Instructions

1. Preheat oven to 425°F. Line a baking sheet with foil.
2. Using a meat mallet or rolling pin, pound each chicken breast to a little more than 3/4-inch at the thickest part. (Make sure your fillets are all the same thickness to ensure even cooking.)
3. In a small bowl, mix together the brown sugar, Italian seasoning, kosher salt, smoked paprika, pepper, and garlic powder until thoroughly combined.
4. Place chicken on the foil; drizzle with the olive oil and massage into the chicken on both sides. Sprinkle with the seasoning, on both sides, coating as much surface area as possible.
5. Transfer to the oven and cook for about 18 minutes or until an instant read thermometer reads 165°F. (Times can vary depending on the size and thickness of the breasts and your oven. I usually pull the chicken out of the oven when it reaches 162°F, then allow it to climb to 165 as it rests on the pan.)
6. You want to allow the chicken to rest for about 5 minutes before slicing to lock in the juices.
7. Serve with your favorite sides and enjoy!

8. Creamy Pumpkin Potato Soup

Creamy Pumpkin Potato Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 servings’]

Make some thick and creamy pumpkin potato soup from scratch in just 30 minutes! This luscious one pot soup also happens to be vegan and gluten-free. Plus, all you need is 5 simple wholesome ingredients.

Ingredients

• 1 medium yellow onion (diced )
• 4 cloves garlic (minced)
• 18 oz fresh pumpkin (diced *)
• 2 medium potato (peeled and diced (about 14oz/400g) **)
• 4 cups vegetable broth
• salt and pepper (to taste )

Instructions

1. In a large Dutch oven or soup pot, heat up a tablespoon or so of neutral oil on medium high heat. Once pot is heated, add in onion and saute for 3-4 minutes until translucent.
2. Next, toss in garlic and saute for another 1 minute until fragrant.
3. Place in the rest of the ingredients. Bring mixture to a boil, then lower heat to a gentle simmer. Cook for 10-15 minutes, or until both potato and pumpkin cubes have softened.
4. Remove from heat and puree the soup either by using an immersion blender, or in a blender. Season soup with salt and pepper before serving.

9. Mexican Cauliflower Rice

Mexican Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT6M · Total: PT16M · Yield: [‘4’]

This easy Mexican Cauliflower Rice recipe is naturally gluten-free, low carb, keto and packed with tons of veggies AND flavor. It’s the perfect side dish for your Taco Tuesday or for meal-prepping ahead of a busy week!

Ingredients

• 2 tbsp olive oil
• 1 medium head of cauliflower, riced
• 1 medium onion, diced
• 4 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp oregano
• 15.5 ounce can of fire roasted tomatoes, with juices
• salt and pepper
• fresh chopped cilantro

Instructions

1. Heat oil n a large skillet over medium high heat. Add in onion and cauliflower and saute for 4 minutes over medium high heat or until the cauliflower and onion just start to get tender and develop some color on them. Add in garlic and cook for an additional minute.
2. Reduce the heat to medium and add in spices. Cook for 1-2 minutes stirring frequently.
3. Add in tomatoes along with the juices and stir to combine. Season with salt and pepper to taste.Serve immediatly with fresh chopped cilantro, if desired.

10. Mashed Purple Sweet Potatoes

Mashed Purple Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

A recipe for Purple Sweet Potatoes, mashed. The purple sweet potatoes are so beautiful and vibrant. If you can’t find them, you can use regular sweet potatoes. We smothered these mashed purple sweet potatoes with butter and a sprinkle of crushed nuts.

Ingredients

• 2 to 3 large purple sweet potatoes (about 2 lbs), peeled and chopped
• ⅓ cup heavy cream, warmed
• ¼ cup (½stick) unsalted butter, melted
• 2 tablespoons maple syrup
• ¼ teaspoon ground cinnamon
• pinch ground cardamom
• salt to taste
• ⅓ tablespoons toasted pecans, chopped
• ¼ cup unsalted butter, melted
• 2 tablespoons maple syrup

Instructions

1. Place potatoes in a large pot and fill with water.
2. Place pot over high heat and bring to a boil. Boil potatoes until fork tender, 20 to 25 minutes.
3. Drain potatoes and place back into the pot. Add cream, butter and a pinch of salt and mash with a potato masher or with an electric hand mixer until desired consistency has been achieved. Stir in maple syrup, cinnamon and cardamom. Season with salt to taste.
4. For maple butter: Stir together butter and syrup until combined.
5. Scoop mashed sweet potatoes into a large bowl and drizzle with maple butter. Finish with a sprinkle of pecans and serve.

11. Steamed Cauliflower with Herbs

Simple Steamed Cauliflower with Herbs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT5M · Total: PT15M · Yield: 7

Making this recipe for simple steamed cauliflower with herbs is so easy. All you have to do is chop the cauliflower and steam it. Then drizzle it with a bit of olive oil, herbs and salt and pepper. It’s a naturally low-calorie, low-carb side dish to round out your dinner.

Ingredients

• 1 head cauliflower, cut into florets
• 4 teaspoons extra-virgin olive oil
• ¾ teaspoon coarse kosher salt
• ¼ teaspoon freshly ground pepper
• 4 teaspoons chopped fresh herbs, see note*

Instructions

1. Bring one to two inches of water to a boil in a large saucepan fitted with a steamer basket over high heat. Add cauliflower to the steamer basket, cover the saucepan, and steam until the cauliflower is fork-tender, 4 to 5 minutes for crisp tender. Steam 1 to 3 minutes longer for softer cauliflower.
2. Remove the steamer basket from the saucepan, and pour out the water. Empty the cauliflower out of the steamer basket back into the pot. Drizzle on oil, and sprinkle with salt and pepper. Toss to coat. Add herbs and toss to coat. Serve immediately.

12. Roasted Carrot Ginger Soup

Roasted Carrot Ginger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT38M · Total: PT45M · Yield: [‘4’, ‘4 servings’]

This Roasted Carrot Ginger Soup is super creamy and full of Indian-inspired flavor thanks to the addition of ginger and garam masala. It’s also an absolute breeze to make—just roast the veggies and blend them!

Ingredients

• 1 lb carrots ((465g) washed, dried and cut into 1/2 inch coins)
• 1 tablespoon olive oil (13.05g or coconut oil)
• 1/2 tablespoon garam masala
• 5 cloves garlic (skins smashed but left on)
• 1 inch knob of fresh ginger ((14g) peeled and minced or 1 teaspoon ground ginger)
• 1/2 medium white onion
• 3 cups great quality vegetable broth (boiling hot*)
• 13.5 oz coconut milk (400g canned and full fat)
• juice of one regular sized lime (or lemon)
• 3/4 teaspoon sea salt
• 1 teaspoon turmeric
• More ginger if desired
• Pinch of cayenne or a scotch bonnet/habanero pepper added in for heat

Instructions

1. Preheat oven to 425℉/218℃.
2. On a large sheet pan prepared with a silicone mat, parchment or foil, add the carrots and the onions. Drizzle the olive oil over the vegetables and the garam masala. Season with a grinding of fresh sea salt and ground black pepper. Rub the seasonings and oil into the vegetables and spread out. Add the garlic in with the vegetables at this point.
3. Roast for 30 to 35 minutes, turning halfway, until veggies are roasted and carrots are fork tender.
4. Remove from oven and remove the skins from the garlic.
5. In a large blender, add the roasted vegetables including the garlic with the skins off, the vegetable broth, coconut milk, minced ginger, lime or lemon juice and the sea salt. Ensure that the broth is very hot. If you’re not using large blender (holds at least 6 cups) then do this in increments. Vent the top a little to let steam escape and avoid hot soup splattering all over the place.
6. Using the soup setting on your blender, or a very powerful blend option, blend until creamy and smooth. My blender automatically blends for about 3 minutes continuously.
7. Taste and add salt and pepper to taste if necessary.
8. Top with garnish (I used fennel fronds since I had in the fridge, but parsley, chives or dill work just as fine) and a pinch of cayenne for a bit of heat.
9. Serve into bowls and enjoy!

13. Ground Turkey Sweet Potato Skillet

Ground Turkey Sweet Potato Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: 6

This Ground Turkey Sweet Potato Skillet is a healthy, flavourful gluten-free meal that can be made in one pot for your whole family to enjoy!

Ingredients

• 2 tablespoons olive oil
• 1 tablespoon garlic, minced
• 1 pound ground turkey
• 1.5 tablespoons ground cumin
• 1 teaspoon chili powder
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 cup onion, diced
• 1 yellow bell pepper
• 3 small or 2 large sweet potatoes, peeled and diced (about 3 cups)
• ½ cup water
• ½ cup mozzarella, shredded
• ¼ cup fresh cilantro, chopped

Instructions

1. Heat a large cast iron skillet over medium-high heat. Add oil, then the garlic and cook for 1 minute before adding the ground turkey. Use a wooden spoon to break apart meat and continue cooking approximately 8 minutes until browned.
2. Add cumin, chili powder, salt and pepper. Stir well to incorporate.
3. Add onion and bell pepper, and cook for 3-4 minutes. Add diced sweet potato and water. Stir and cover with a lid for approximately 6-8 minutes until the sweet potatoes soften. Add additional water during this process if needed to keep the meat from drying out.
4. Remove lid and add additional salt and pepper if needed. Top with shredded mozzarella and allow it to melt. Remove skillet from heat and garnish with fresh cilantro before serving.

14. Steamed Garlic Herb Butternut Squash

Easy Steamed Butternut Squash is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT13M · Total: PT25M · Yield: [’10’, ’10 servings’]

This Easy Steamed Garlic Herb Butternut Squash is a simple stovetop recipe to make for Thanksgiving, or for a fast side dish. It’s vegan and whole30 approved!

Ingredients

• 1 large butternut squash, seeded, peeled and cut into 1-inch cubes (2.75 to 3 pounds)
• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic, minced
• 1/3 cup chopped mixed herbs, such as parsley, thyme and rosemary *see note
• ¾ teaspoon salt or to taste
• ½ teaspoon ground black pepper

Instructions

1. Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add squash to the basket, cover and steam until the squash is tender, 13 to 15 minutes.
2. Meanwhile, heat oil in a small skillet over medium heat. Add garlic, and cook, stirring often until the garlic is fragrant and just starting to brown slightly, 1 to 3 minutes. Immediately pour the garlic and oil into a large mixing bowl, add herbs and stir.
3. Add the cooked squash to the garlic herb mixture. Add salt and pepper and gently stir to combine. Keep warm until ready to serve.

15. Mashed Cauliflower

Mashed Cauliflower (Easy & Creamy) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘4’, ‘4 servings’]

Learn how to make cauliflower mashed potatoes super smooth and creamy! You need only 5 ingredients for this easy mashed cauliflower recipe.

Ingredients

• 1 large head Cauliflower ((6 cups florets, cut off most of the stems))
• 1 tsp Olive oil
• 2 cloves Garlic ((minced))
• 2 tbsp Unsalted butter ((cut into chunks))
• 2 tbsp Cream cheese ((cut into chunks))
• 3/4 tsp Sea salt ((to taste))
• Chives ((optional, for garnish))

Instructions Option 1 – Microwave Method:

1. Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap.
2. Microwave for 10 to 15 minutes, until very soft and mushy. Drain and pat dry.

Option 2 – Steam Method:

1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
2. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
3. Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.

Make the Mashed Cauliflower:

1. Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
2. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor. Puree for 1-2 minutes, until completely smooth.
3. Adjust salt to taste.
4. Garnish with chives if desired. You can also drizzle some melted butter on top if you’d like.

16. Perfect Scrambled Eggs

Perfect Scrambled Eggs (1 minute scrambled eggs) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT1M · Total: PT3M · Yield: [‘2’, ‘2 servings’]

Tired of whisking and stirring eggs forever to achieve elusive perfect scrambled eggs? Well, worry no more! This is the ONLY easy, foolproof recipe you will need to make perfect, creamy, fluffy scrambled eggs in 1 minute!EASY – Very easy recipe that is super adaptable. It can be made in 1 minute on medium high heat or longer at lower heat if you’re more comfortable with that.Serves 2 people (2 eggs per person)

Ingredients

• 4 large eggs (fresh eggs are better)
• 2 tbsp milk (or cream (I personally prefer cream))
• ¾ tsp cornstarch (or Instant ClearJel (about 2.5 g))
• ½ tsp sea salt (adjust to your taste)
• 1 ½ tbsp butter (or oil (for cooking))
• Cracked black pepper (optional)
• Chopped chives (optional)

Instructions

1. Place an 8 inch non-stick pan on the stove, and turn up the heat to medium to medium-high.
2. Add the cornstarch and milk into a big bowl or jug. Whisk to dissolve the cornstarch in the milk.
3. Crack the eggs into the milk and add the salt. Blend the egg mixture with a stick blender. OR whisk it really well with a whisk or fork.
4. If you whisked with a whisk or fork, pass the eggs through a sieve to remove any lumps (this is an optional step, but it helps to make the eggs fluffier and creamier).
5. When the cooking pan is hot, add the butter to the pan and swirl to coat the pan.
6. Immediately add the eggs into the pan (before or as soon as the butter has melted – don’t let the butter cook too long and turn brown – see recipe notes).
7. Using a spatula, immediately start to stir the eggs from the outside in. Stir slowly, but continuously, to break the egg curds that are forming in the pan. If you feel the eggs are cooking too fast, remove the pan from the heat and continue to stir and mix the eggs. The eggs should be done in 1 minute.
8. Remove the eggs from the pan while the eggs are still a little wetter than the consistency you prefer. This is because the eggs will continue to cook for a bit longer in residual heat.
9. Divide the eggs into two portions and sprinkle with either black pepper, chives, or both. Serve with buttered toast.

17. Mashed Sweet Potatoes

Mashed Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT60M · Total: PT80M · Yield: [‘6’]

These mashed sweet potatoes are ultra creamy and are the perfect accompaniment to chicken, meats and fish. You can flavor your mashed sweet potatoes in multiple ways and I’m providing instructions to make both sweet and savory versions.

Ingredients

• 3 lbs sweet potatoes
• 1/3 cup milk
• 5 tablespoons butter (melted)
• 1/2 teaspoon salt
• cooking spray
• 1 tablespoon chopped parsley (optional)
• pats of butter (optional)

Instructions

1. Preheat the oven to 400 degrees F. Scrub the sweet potatoes and prick them with a fork.
2. Coat a sheet pan with cooking spray and arrange the sweet potatoes on the pan.
3. Bake for 1 hour or until potatoes are tender. Let cool slightly then peel off the skins, or cut the potatoes in half and scoop out the insides.
4. Place the potato, milk, butter and salt in the bowl of a food processor. Process until smooth and creamy. If you prefer a coarser texture, you can mash your potatoes by hand with a masher or fork.
5. See post text for different flavor variation options.
6. Serve, topped with pats of butter and/or parsley if desired.

18. Pan Fried Trout Fillet

Pan Fried Trout Fillet Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT3M · Cook: PT15M · Total: PT18M · Yield: [‘3’, ‘3 servings’]

Easy pan-fried trout fillet prepared in one skillet. Ready fish dinner within 20 minutes! Healthier and low carb.

Ingredients

• 3 Trout Fillet (about the same size)
• 1 Teaspoon Salt
• ½ Teapsoon Black Pepper Ground
• 1 Tablespoon Italian Seasoning (or Pizza Seasoning)
• 1 Tablespoon Olive Oil
• 1 Tablespoon Butter
• 1 medium Onion (white or purple, sliced)

Instructions

1. Rinse your fish fillet if necessary and tap dry.
2. Season your trout fillet with the salt, black pepper, and Italian (or pizza) seasoning.
3. Heat up a large skillet with the oil and butter.
4. Sautee your onion slices. Cook translucent.
5. Place your trout into the pan over the onion slices, skin side down and cook for about 3 minutes on medium to high heat.
6. Carefully turn your trout fillet in the pan to cook the other side of the fish. Cook again on high heat for about 3 minutes.
7. Take from the heat and serve the fish fillet when still warm with a side dish.

19. Pea Puree

Sweet Pea Purée Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘4’]

This sweet pea purée is a vibrantly green dish that makes the perfect addition to your next dinner party or family dinner. It’s especially good with scallops, salmon and creamy pasta or gnocchi dishes.

Ingredients

• 2 tablespoons butter
• ½ cup yellow onions (chopped)
• ¼ cup chicken broth
• ¼ cup heavy cream
• 1 ½ cups frozen peas (sweet peas are best)
• 1 ½ teaspoons lemon zest (freshly zested)
• salt and pepper (to taste)
• extra-virgin olive oil (for drizzling on the finished purée (optional))

Instructions

1. Heat a small saucepan over medium-high heat and melt the butter in it.
2. Add the onions and cook until soft, about 5 minutes, stirring frequently.
3. Add the broth, cream and peas and bring to a boil. Lower the heat and simmer until soft (about 5 minutes). Remove from heat and let cool slightly.
4. Purée the pea mixture in a blender or food processor. Return to the saucepan and stir in the lemon zest. Season with salt and pepper, to taste. Warm it back up over medium heat, if needed.
5. Transfer to a serving dish. Drizzle with olive oil (optional) and serve.

20. Pumpkin Puree

Homemade Pumpkin Puree is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT130M · Yield: [‘3’, ‘3 cups’]

This recipe will show you with ease How To Make Pumpkin Puree. Many delicious recipes require a can of pumpkin, but in Australia, it is not always readily available in supermarkets. Further, homemade is so easy and tastes superior. In this post, I will show you how to make the puree by either roasting or boiling the pumpkin.

Ingredients

• 1.5 kg (3 1/3 pounds) pumpkin (See Notes 1 and 2)
• 1.5 kg (3 1/3 pounds) pumpkin (See Notes 1 and 2)
• water to cover

Instructions For Roasted Pumpkin Puree:

1. Preheat your oven to 180 degrees C (355 F).Before cutting the pumpkin, wash the skin well to remove any dirt or bacteria. Depending on the size of the pumpkin, you could cut it in halves or quarters and then cut the pumpkin into large wedges.
2. Use a spoon to scrape out the stringy membrane and seeds. Place the pumpkin pieces in a roasting pan which is lined with baking paper for easy cleanup.
3. Bake for about 45 minutes, depending on the size of the pumpkin pieces, or until the pumpkin is tender when easily pierced with the tip of a sharp knife or a skewer.
4. Remove the pumpkin from the oven and leave it to cool until you can comfortably handle it. Then scrape the pulp from the skin into a food processor. Discard the skin. Blend until evenly pureed, scraping down the side of the processor as necessary.
5. If the puree is watery, drain it in a colander lined with cheesecloth for about 1 hour, longer if necessary. – see Note 3The puree is now ready to use or refrigerate in an airtight container for 4 days. Alternatively, it can be frozen in an airtight container for 4 months. I recommend freezing it in 1 cup amounts. When the puree is defrosted, some liquid may separate; just drain it off.

For Boiled Pumpkin Puree:

1. Before cutting the pumpkin, wash the skin well to remove any dirt or bacteria. Cut into halves or quarters depending on the size of the pumpkin. Remove the skin and chop the pumpkin into 2.5 cm/1 inch size cubes.
2. Place the pumpkin into a saucepan, cover with water and bring to a boil. Reduce the heat and simmer until the pumpkin is cooked about 10 minutes. The pumpkin is cooked when it is easily pierced by the tip of a sharp knife or skewer.
3. Drain the pumpkin in a colander. Return the drained pumpkin to the hot saucepan for a few minutes to remove excess moisture.
4. Place the pumpkin in a food processor and blend until smooth, scraping down the side of the processor as necessary.  If the puree is watery, drain it in a colander lined with cheesecloth for about 1 hour, longer if necessary. – see Note 3
5. Place the puree in an airtight container and store in the refrigerator for 4 days.Alternatively, to keep the puree longer, it can be frozen. I recommend freezing it in 1 cup amounts. Store the puree in a freezer-safe airtight container or freezer bags for about 4 months.  When defrosted, you may find some water in the puree; just tip it off.

21. Butternut Squash Apple Soup

Vegan Butternut Squash Apple Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘4’, ‘4 servings’]

This Butternut Squash Apple Soup is silky smooth and perfectly spiced for the fall season. Reminiscent of Panera’s Autumn Squash Soup, but dairy-free and vegan! Great for a light cozy weeknight dinner or the starter of a heartier or holiday meal.

Ingredients

• 2 tablespoons olive oil (or 1/4 cup broth or water for an oil-free option)
• 1 small onion (diced)
• 1 rib celery (diced)
• 2 carrots (peeled and chopped)
• 4 cups cubed butternut squash (about a 2-3 lb squash (peeled and seeded))
• 1 apple (peeled, cored, and chopped)
• 1 1/2 teaspoons salt
• 3/4 teaspoon yellow curry powder
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon turmeric
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 2 cups low-sodium vegetable broth
• 1 cup light coconut milk
• 2 tablespoons pure maple syrup
• 1-2 tablespoon(s) apple cider vinegar
• 1/2 cup roasted pumpkin seeds (for garnish, optional)

Instructions

1. Heat the oil in a soup pot on the stove over medium heat. Add the onions and celery and sauté 4 to 5 minutes until soft and translucent.
2. Add the carrots, salt, curry powder, cinnamon, garlic powder, turmeric, and pepper. Stir well and sauté for 1 to 2 minutes until fragrant.
3. Add the butternut squash, apple, and broth. Bring to a boil, then cover and reduce heat to medium-low. Simmer for 20 minutes until the carrots and squash are tender.
4. Remove from the heat and add the light coconut milk, maple syrup, and vinegar.
5. With an immersion blender, purée the soup until silky smooth. (Alternately, you can transfer the soup to a stand blender to purée. You may need to work in batches so as not to overfill the blender.)
6. Taste and adjust seasoning to your tastes.
7. Serve warm with a garnish roasted pumpkin seeds and a drizzle of extra coconut milk, if desired.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.