Bariatric & Weight Management Surgery

Asian Food Edition- These recipes are designed for post-bariatric surgery recovery and long-term weight management, focusing on small portions packed with high-quality protein and nutrients. Each dish is easy to digest, supports healing, and helps maintain satiety without excess calories. Flavors are bold but gentle on the stomach, making healthy eating enjoyable and sustainable.

🥢 Soft Tofu with Soy-Ginger Drizzle

Cook Time: 5 min

Servings: 2

Ingredients:

• 200g silken tofu

• 1 tsp low-sodium soy sauce

• ½ tsp sesame oil

• 1 tsp grated ginger

• Green onion for garnish

Directions:

1. Place tofu on a plate, drain excess liquid.

2. Mix soy sauce, sesame oil, ginger; drizzle over tofu.

3. Top with green onion.

   
   
   
   

🥣 Egg Custard (Chawanmushi)

Cook Time: 20 min

Servings: 2

Ingredients:

• 2 eggs

• 1 cup low-sodium chicken broth

• 1 tsp soy sauce

• 2 shrimp, peeled (optional)

Directions:

1. Beat eggs gently, mix with broth and soy sauce.

2. Pour into ramekins, add shrimp if desired.

3. Steam for 12–15 minutes until set.

🐟 Steamed Salmon with Miso Glaze

Cook Time: 15 min

Servings: 2

Ingredients:

• 2 small salmon fillets

• 1 tsp miso paste

• 1 tsp rice vinegar

• ½ tsp sesame oil

Directions:

1. Mix miso, vinegar, sesame oil. Brush on salmon.

2. Steam 8–10 minutes until flaky.

🥬 Soft Bok Choy with Garlic

Cook Time: 6 min

Servings: 2

Ingredients:

• 4 baby bok choy, halved

• 1 tsp olive oil

• 1 clove garlic, minced

Directions:

1. Heat oil, sauté garlic until fragrant.

2. Add bok choy, cover for 3–4 minutes until tender.

🍲 Chicken Congee

Cook Time: 50 min

Servings: 4

Ingredients:

• ½ cup jasmine rice

• 4 cups water

• 150g chicken breast, shredded

• 1 tsp ginger, minced

Directions:

1. Simmer rice and water until creamy.

2. Add chicken and ginger, cook until flavors meld.

🥗 Shredded Chicken & Cucumber Salad

Cook Time: 15 min

Servings: 2

Ingredients:

• 150g cooked chicken breast, shredded

• ½ cucumber, julienned

• 1 tsp rice vinegar

• ½ tsp sesame oil

Directions:

1. Toss chicken and cucumber with vinegar and sesame oil.

2. Chill before serving.

🥦 Broccoli & Egg Stir-Fry

Cook Time: 8 min

Servings: 2

Ingredients:

• 1 cup broccoli florets

• 1 egg, beaten

• 1 tsp olive oil

Directions:

1. Stir-fry broccoli until tender.

2. Push aside, scramble egg, then combine.

🍤 Shrimp & Spinach Soup

Cook Time: 12 min

Servings: 2

Ingredients:

• 200g shrimp, peeled

• 2 cups chicken broth

• 1 cup spinach leaves

• 1 slice ginger

Directions:

1. Bring broth and ginger to a boil.

2. Add shrimp, cook until pink.

3. Add spinach just before serving.

🥕 Steamed Carrot Puree

Cook Time: 10 min

Servings: 2

Ingredients:

• 2 carrots, peeled & chopped

• ½ tsp olive oil

Directions:

1. Steam carrots until soft.

2. Mash with olive oil until smooth.

🍆 Soft Braised Eggplant

Cook Time: 15 min

Servings: 2

Ingredients:

• 1 medium eggplant, sliced

• 1 tsp low-sodium soy sauce

• ½ tsp sesame oil

Directions:

1. Steam eggplant until tender.

2. Toss with soy sauce and sesame oil.

🥩 Minced Beef & Tofu Stew

Cook Time: 15 min

Servings: 2

Ingredients:

• 100g lean minced beef

• 200g soft tofu, cubed

• 1 tsp low-sodium soy sauce

• 1 clove garlic, minced

Directions:

1. Cook beef with garlic until browned.

2. Add tofu and soy sauce, simmer 5 minutes.

🐔 Steamed Chicken with Ginger

Cook Time: 15 min

Servings: 2

Ingredients:

• 150g chicken breast

• 1 tsp grated ginger

• 1 tsp rice wine (optional)

Directions:

1. Place chicken in steamer, top with ginger and rice wine.

2. Steam until cooked through.

🍵 Miso Soup with Soft Vegetables

Cook Time: 8 min

Servings: 2

Ingredients:

• 2 cups water

• 1 tbsp miso paste

• ½ cup diced zucchini

• ¼ cup tofu cubes

Directions:

1. Heat water, dissolve miso paste.

2. Add vegetables and tofu, cook until tender.

🥒 Chilled Silken Tofu with Cucumber

Cook Time: 5 min

Servings: 2

Ingredients:

• 200g silken tofu

• ¼ cucumber, finely diced

• 1 tsp rice vinegar

Directions:

1. Place tofu on plate, top with cucumber.

2. Drizzle with rice vinegar.

🥠 Soft Pumpkin Mash

Cook Time: 10 min

Servings: 2

Ingredients:

• 1 cup pumpkin, cubed

• ½ tsp olive oil

Directions:

1. Steam pumpkin until soft.

2. Mash with olive oil until smooth.