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Old Classic Holiday Favorites Bariatric Style

By Margaret Furtado, MS RD LDN CYT and Joseph Ewing, RD LDN


Happy Holidays!

Just because you’re watching your figure and health doesn’t mean that you have to miss out on all of your favorite holiday foods!  Let's get cooking with an open mind.  We know it seems odd to take the old family favorites and modify yet these ideas are simple.  The bonus too is that we will not compromise taste.


All it takes is portion control and some creative substitutions to make some of your favorite holiday dishes fit into your healthier lifestyle, and still keep on you on track!


Here are two great holiday classics, candied sweet potatoes and green bean casserole. with a few calorie-saving twists and turns!  These recipes taste so good that not only will you surprise your own taste buds, you do not have to tell your guests until they take their first taste and say... wow another year of delicious food.  Then you can let them know your secret.  They will think it is a true holiday present.


With these amazing side dishes, all that is left is to make the turkey and we know that is loaded with protein so that recipe we will not need to alter.  Enjoy!



Classic Candied Sweet Potatoes with a New Holiday Twist  


4     sweet potatoes, peeled and diced (large dice about 1/2 inch
1/4 cup butter spread
1/4 cup packed brown sugar (try a sugar free brand)
2 tablespoons                  granulated sugar (try a sugar free brand)
1/4 cup water
1 teaspoon  salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg


1. Preheat oven to 350 degrees F.

2. Place diced sweet potatoes in a medium – large sauce pan and fill with cold water.  Bring water to a boil, and boil for about 20 minutes, or until sweet potatoes are tender. Drain and cool.

4. In a small sauce pan over medium-low heat, melt butter, brown sugar, Splenda, water, salt, cinnamon, and nutmeg together. Once sauce begins to boil, pour over potatoes.3. Place sweet potatoes in a baking dish.

5. Bake in the oven for 45 minutes, occasionally basting sweet potatoes with the sauce.


Nutrition Information: Serves 8

110 Calories, 4g Fat, 2.5g Saturated Fat, 5 mg Cholesterol, 330mg Sodium, 18g Carbohydrates, 2g Dietary Fiber, 10g Sugar, 1g Protein



Classic Green Bean Casserole with a New Holiday Twist 



2 (9-ounce) packages     frozen green beans, thawed
1 teaspoon salt
1/4 teaspoon black pepper
1 (10.75 ounce) can 98% fat free cream of mushroom soup
1/2 cup skim milk
3 ounces French fried onions
1/4 cup corn flakes, crushed
1/2 teaspoon onion powder


1. Preheat oven to 375 degrees F.

2. In a bowl, mix green beans with salt, pepper, cream of mushroom soup and milk; stir until combined.

3. Pour green bean mixture into a casserole dish sprayed with pan coating.

4. Place green beans in the oven, and bake for 15 minutes.

5. In a small bowl, combine French fried onions, corn flakes, and onion powder; mix well.

6. Remove green beans from the oven and sprinkle the corn flake mixture over green beans.

7. Bake for another 15 – 20 minutes, or until casserole starts to bubble, and topping starts to turn golden brown.


Nutrition Information: Serves 8

110 Calories, 6g Fat, 1.5g Saturated Fat, 0mg Cholesterol, 570mg Sodium, 12g Carbohydrates, 2g Dietary Fiber, 3g Sugar, 3g Protein