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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!  Portion control and some creative substitutions can make some of your favorite holiday dishes fit into your healthier lifestyle, and still keep on you on track!

Try some of these great holiday classics, with a few calorie-saving twists!

“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

2 tablespoons Splenda

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.

3. Place sweet potatoes in a baking dish.

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.

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) cans 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