5 Delicious Bariatric Olive Recipes for Weight Loss

Embarking on a weight loss journey, particularly through bariatric surgery, often comes with the need to rethink your approach to food. One delicious and nutritious option is olives, which can be integrated into your diet for their numerous health benefits. Olives are low in calories yet high in essential vitamins and minerals, making them a perfect companion for anyone looking to manage their weight effectively. Here are five delectable olive recipes that cater to the post-bariatric lifestyle, helping you maintain both flavor and health.

1. Olive and Chicken Salad

This light and refreshing salad combines the rich flavors of olives with lean chicken, perfect for those who've undergone bariatric surgery and are looking for nutrient-dense meals.

• 1 cup of mixed greens
• 1/2 cup of cooked, shredded chicken breast
• 10-15 green or black olives, sliced
• 1 small cucumber, diced
• 1 tablespoon of extra virgin olive oil
• Juice of half a lemon
• Salt and pepper to taste

How to Make:

1. Toss the mixed greens, shredded chicken, olives, and cucumber in a large bowl.
2. Combine olive oil, lemon juice, salt, and pepper for the dressing.
3. Drizzle the dressing over the salad, mix well, and serve.

🍴 Note: Opt for olives in brine rather than those with added fats or sugars to keep it bariatric-friendly.

2. Tapenade Appetizer

Tapenade, a Mediterranean spread, can be a versatile addition to your bariatric diet, providing flavor with low calorie impact.

• 1 cup of pitted black olives
• 1 tablespoon of capers
• 1 garlic clove
• 1 tablespoon of fresh parsley
• 1 tablespoon of lemon juice
• 2-3 tablespoons of extra virgin olive oil

How to Make:

1. Process olives, capers, garlic, parsley, and lemon juice in a food processor until coarsely chopped.
2. Gradually add olive oil until the mixture reaches a spreadable consistency.
3. Serve with raw vegetable slices or in small portions on wholegrain crackers.

3. Grilled Olive Skewers

Grilling is a wonderful way to enjoy the summer while keeping your meals light and bariatric-friendly. These skewers are not only tasty but also visually appealing.

• 20 large green or black olives
• 1 red bell pepper, cut into chunks
• 1 zucchini, cut into rounds
• 1 small red onion, cut into chunks
• 1/2 teaspoon of dried oregano
• 1/4 teaspoon of smoked paprika
• 1 tablespoon of extra virgin olive oil

How to Make:

1. Thread olives and vegetables onto skewers, alternating for color and balance.
2. Mix olive oil with oregano and paprika; brush over skewers.
3. Grill until vegetables are tender and slightly charred, about 5-7 minutes per side.

4. Baked Fish with Olive Salsa

Fish, especially fatty fish like salmon or mackerel, is ideal for post-bariatric patients due to its high protein and omega-3 content. Enhance its flavor with an olive salsa.

• 4 fish fillets (salmon or mackerel work well)
• 1/2 cup of diced tomatoes
• 1/4 cup of chopped green olives
• 1 tablespoon of capers
• 1 tablespoon of fresh parsley, chopped
• 1 clove of garlic, minced
• Juice of half a lemon

How to Make:

1. Preheat oven to 400°F (200°C).
2. Place fish fillets on a baking sheet, season with salt and pepper.
3. Mix tomatoes, olives, capers, parsley, garlic, and lemon juice for the salsa.
4. Top each fillet with a spoonful of the salsa and bake for 12-15 minutes.

5. Olive and Couscous Salad

This salad is perfect for meal prep, allowing you to enjoy Mediterranean flavors throughout the week in controlled portions.

• 1 cup of whole wheat couscous
• 1 cup of chopped Kalamata olives
• 1/2 cup of diced cucumber
• 1/2 cup of cherry tomatoes, halved
• 1/4 cup of red onion, finely chopped
• 1/4 cup of fresh parsley, chopped
• 1 tablespoon of lemon juice
• 2 tablespoons of olive oil

How to Make:

1. Cook couscous according to package instructions, let it cool.
2. In a large bowl, mix cooled couscous with olives, cucumber, tomatoes, onion, and parsley.
3. Dress with lemon juice and olive oil, stir well to combine.

Incorporating olives into your diet post-bariatric surgery can offer multiple health benefits. They provide healthy fats, which are crucial for absorption of fat-soluble vitamins. Moreover, the monounsaturated fats found in olives can help reduce bad cholesterol levels, supporting heart health. These recipes are not only delicious but also designed to meet the dietary needs of those recovering from bariatric surgery, ensuring meals are nutrient-dense yet easy to digest.

The key points to remember are:

• Olives are rich in nutrients, providing essential fats and antioxidants.
• Portion control is vital, especially for meals containing high-calorie ingredients like olive oil.
• Using olives can enhance the flavor of dishes without the need for excess salt or sugar.
• Meal prep can be advantageous, allowing for consistent, controlled portions throughout the week.

By integrating these olive-based recipes into your meal plan, you can enjoy the rich, diverse flavors of the Mediterranean diet while supporting your bariatric weight loss journey.

Can I eat olives after bariatric surgery?

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Yes, you can eat olives after bariatric surgery, but in moderation due to their fat content. Start with small quantities to ensure they do not upset your digestive system.

Are olives high in fiber?

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Olives are not a significant source of fiber, but they do provide some dietary fiber along with healthy fats.

Can olives help with digestion after surgery?

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While olives do not directly aid digestion, they can be part of a diet that supports digestive health by providing fiber and healthy fats which help in digestion when eaten in small amounts.