February 8, 2018

With Love, Low Carb Valentine’s Dinner Menu

Why not take an excuse to celebrate love? Whether it is the love of your friends, family, significant other, or self, Valentine’s Day is an opportunity to indulge a bit and enjoy the love the world has to offer.

That being said, Valentine’s Day can take a pretty heavy turn into the land of sugar and processed and junk. Not here! I have a recipe fit for a Queen (aren’t they all??).

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January 30, 2018

Game Day Party Spread

If you are prepping for your Super Bowl LII watch party, or any party, or just general lunch time… whatever, I’ve got a few things to help you hit the spot! I picked some options that a crowd pleasers, bariatric friendly, and easy to tweak to meet the wants and needs of both you and your non-bariatric friends. Try Perfect Pimiento Cheese, Cauliflower Loaded Fiesta Nachos, or Buffalo Chicken Casserole Bites. Need more options? Check out some of my recipes from last year’s game too!

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December 18, 2017

Spicy White Chicken Chili

Ready to spice things up after all those comfort food flavors have lulled you into a cold weather coma? This Spicy White Chicken Chili might be exactly what you need. Filled with excellent protein and hearty fiber, you will stay full and satisfied with a small portion that wont have you feeling like you’re bursting at the seams.

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October 27, 2017

Okay to Stuff Yourself with Stuffing, A Healthier Holiday Side Dish

I’m not sure if you’ve noticed, but Thanksgiving is RAPIDLY approaching. You may be searching for a healthier holiday side dish option this year. If this is your first Thanksgiving as a post-op weight loss surgery patient, I understand your nerves. It is a day all about food⏤ and generally, the family table is not covered with the most healthy food options you maybe should be choosing to fill your plate with. If you want some expert tips on navigating the holidays, check out the live stream on the Bariatric Specialists of NC Facebook page with Rebecca Skotek, RD, LDN. Continue reading

October 20, 2017

Chocolate Banana Protein Pancakes

A high protein breakfast that isn’t some kind of eggs⏤ be it scrambled, boiled, sunny side up, baked, in a frittata, crustless quiche, poached, whatever, can be a bit of a task for those of us who do not have their creative peak in the morning. Continue reading

September 1, 2017

BBQ Turkey Burger Cookout Menu

Happy holiday weekend, BariBuddies! I don’t know about you, but I love the end of summer. The slightly cooler air means the North Carolina humidity isn’t so terrible and I much more enjoy being outside. I also get the slight urge to buy fresh, new school supplies, despite having zero need for such items. Something psychological, I’m sure.

For Labor, I will be enjoying a cookout or two, and thought y’all might be as well. My cookout go to’s are low calorie, high protein, and low on carbs and sugar. Give them a try this weekend and let me know what you think! Continue reading

August 7, 2017

B.L.T. Stuffed Chicken

Sandwich lovers, I know living lower carb means the simple sandwich is less of a go-to. Post weight loss surgery, space in the stomach is limited, so filling that space with the right things is vital to staying well nourished and healthy. That means protein first is a good rule to live by.

I love fresh produce, especially in the summer time. The tomato sandwich was a simply a summer staple growing up in North Carolina!


On a special occasion, a B.L.T. with crispy bacon and luscious lettuce.  Unfortunately, that southern delicacy doesn’t lend much protein to the plate. Plus bacon can add a wallop of fat and sodium, and if you’re adding mayonnaise, you’re looking at even more fat added.

To switch it up and make it more filling and nutritious, I thought grilled or pan seared chicken would make a nice vehicle over bread.

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June 30, 2017

Red, White, and Blueberry Caprese

Summer holiday cookouts can be a slippery slope. Lots of friends, family, and of course, food. To avoid reaching for the less than great options presented to you, we recommend ensuring you have a healthy option to stay the course and avoid doing something you might regret later⏤ ahem… can anyone say dumping syndrome?

Y’all know I love a good themed dish, so why would I skimp on Independence Day?! It is our country’s birthday after all. Continue reading

June 15, 2017

Father’s Day Steak & Veggies

Father’s Day meals often revolve around the meaty, meaty protein. At my house during the summer, that protein is grilled.

It does, however, seem off to make the father of the house do the work. So, I found a way to prepare a delicious, healthy steak, but from the inside of the house, because after all, that is where the air conditioning lives, and where dear ‘ol Dad gets to kick back and relax.

The very best part? A SINGLE SHEET PAN is all there is to clean up.

You may be thinking, “…but won’t you be eating off of plates?” That, my friend, will be a non-issue, as plates will be licked clean! At least clean enough to toss into the dishwasher without rinsing, and that sounds like a victory to me.

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May 11, 2017

Breakfast in bed, but low carb instead

Ahhh breakfast in bed. The eternal myth of Mother’s Day dreams. I mean, honestly, while not lifting a finger and enjoying a scrumptious meal while reclined in a cozy warm nest may sound appealing, crumbs and lost fruit chunks are not what I like between my sheets. Know your audience.

Before I get to breakfast, I want to recognize all that is being a mother. Moms, you are awesome! You bring life into the world, you are incredible role models, you pour out your love and attention and everything that you are. Thank you for your sacrifice, your dedication, and your ability to be simply incredible.

Moms are notorious for putting themselves at the bottom of the totem pole, putting everything ahead of themselves. While this feels like the right thing to do, sacrificing your health helps no-one! Be sure you are taking care of yourself, because if you don’t, you can’t be there when it matters. There are amazing resources all around you, ready to help if you need them. Encourage one another to be your best, healthiest, happiest, selves.


If you, or  the health conscious mother in your life get the urge for an indulgent breakfast, in or out of bed⏤ I won’t tell you how to live your life, but want to avoid the carb coma, sugar loaded confections that pass as breakfast, I have found an interesting option for you.

Now bear with me on this one!



Can you guess the secret ingredient?

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