Snack Recipe – Cashew Veggie Dip

Cashew Veggie Dip

  • 1 cup raw cashews soaked overnight in room temp water
  • 1 tb nutritional yeast
  • 2 tb fresh lemon juice
  • Zest of ½ a lemon
  • ¼ tsp salt
  • Pinch of pepper
  • 1 tb coconut oil
  • 1 cup cooked assorted chopped veggies.  I used carrot, onion, red pepper, celery, garlic, broccoli, kale and parsley
  • 2 tb sliced green olives


  1. Soak raw cashews overnight.
  2. The next day, drain and let dry or dry with a paper towel.
  3. Place cashews in high power blender, like a vitamix, or a food processor with the lemon juice, nutritional yeast, lemon zest, coconut oil, salt and pepper.  The mixture gets smoother and creamier in the blender than the food processor, but still comes out delicious.
  4. Blend until smooth.  You may have to scrape down and stir repeatedly to get this as smooth as possible.  Pro-Tip: If you need to add a little extra lemon juice or a little water to keep this moving add very little at a time.  You don’t want to make this too runny so that it stays the consistency of cream cheese.
  5. Once the cashew mixture is to your satisfaction (take your time with it!) add the cooked and cooled chopped veggies and green olives.
  6. Taste for salt and pepper and adjust as needed.

Eat with Breton white bean or black bean crackers or fresh veggie strips for extra fiber.


8 – 3 Tb servings

Nutritional information (per serving) according to my fitness pal:

113 cal

3.5g protien

1.3g fiber

6g net carbs

Breakfast Recipe – Chunky Monkey Overnight Oats

Chunky Monkey Overnight Oats

  • 4 Tb chia seeds
  • 1 c. oats
  • 1 c. fair life skim milk
  • ½ c. coconut milk
  • ½ c. greek yogurt (I used Fage Total)
  • 1 tsp. cinnamon
  • 1 scoop vanilla protein powder


Mix all ingredients together and split between 4 jars or containers.  Top with the following split between the four servings:

  • 1 banana
  • ½ c. coconut chips
  • ¼ c. semi sweet or dark chocolate chips
  • ½ c. roasted cashews

Let sit overnight in refrigerator and is ready to grab and go in the morning.


According to my fitness pal (per serving):

415 calories

20g protein

14g fiber

36g net carbs

Quick Snack – Cashew Dip

Today’s quick snack was cashew dip, we brought this to a Halloween party earlier this year and it was devoured.  Full recipe with prep instructions and nutritional info coming later this week.

Quick Snack – Broad Beans aka Fava Beans

I love potato chips, something about salty crispy potatoes gets me every time but after the surgery these were one of the things that had to go.  Not only did they not fit into my new diet but they made me feel like total crap.  Roasted broad beans were suggested to us by our nutritionist and they have been a life saver.  My personal favorite are the simply sea salt variety as an any time snack but I find the savory ones to be handy for a snack in the afternoon.  My wife prefers the sweet ones, cinnamon and cocoa flavor, so do some experimenting before committing to a huge order.  Pro-Tip: we order these online in bulk from Amazon, its worth doing some price shopping on these due to the $ per ounce.

Besides giving me that satisfying salty crunch they are packed full of fiber, which if you have the surgery can be hard to come by and much needed.  The nutritional info is already loaded up in MyFitnessPal if you use it otherwise you can see the info below.  Check out your local suppliers and brands and find one that works for you.


Photos and nutritional info taken directly from

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