Spice It Up! A Hot & Sour Broth for the Bariatric Liquid Stage or even to sooth that Cold

Craving a good unami broth, like in a chinese restaurant?

This is great for even if you are not on a liquid diet and would just like a soothing healing broth. With the heat from the red pepper flakes and the healing chicken broth, it opens up your head and warms the soul.

This was a keeper, 

Hot & Sour Broth

During my pre-op liquid phase for bariatric surgery, I was craving something savory, nourishing, and just a little exciting — and this homemade hot and sour broth became exactly that. It’s rich, warming, and deeply comforting without breaking any of the rules. Plus, it counts toward your daily liquid intake!

The best part? You can adjust it to your taste — dial up the heat or the sourness as you like.

🍗 Step 1: Make the Chicken Broth Base

You’ll Need:

• 2 chicken carcasses (remove skin and excess fat)

• 4–6 cups water (up to the limit line)

• 3–4 garlic cloves, smashed

• 1/2 onion, roughly chopped

• 1-inch piece of fresh ginger, sliced (I used what I had the squeeze one, any way is okay)

How to Make It:

1. Add the chicken carcasses, garlic, onion, and ginger to the Instant Pot.

2. Pour in water until the ingredients are just covered.

3. Pressure cook on High for 60 minutes. Let the pressure release naturally.

4. Strain out all solids completely.

5. Refrigerate the broth overnight. Once chilled, skim off the fat from the surface.

This gives you a beautiful, rich, flavorful base — perfect for layering in bold flavors.

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🥣 Step 2: Season the Hot & Sour Soup

For every 2–3 cups of broth, add:

• 1 tsp no-salt chicken bouillon

• 1 dash sesame oil

• 1 dash low-sodium soy sauce ( I used coconut aminos to keep the carbs low)

• 1 tbsp rice vinegar (or apple cider - really did not find a big difference)

• Pinch of red pepper flakes (to taste)

• 1 dash Worcestershire sauce

How to Finish:

1. Reheat the broth gently on the stove.

2. Stir in all the seasoning ingredients.

3. Taste and adjust!

   • Add more vinegar if you want it more sour.

   • A pinch more chili for more heat.

   • A little extra soy sauce if it feels flat.

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💡 Notes from My Journey

• This broth counts toward your daily liquid intake — fully strained and no chunks!

• It was a lifesaver when I just couldn’t stomach another sweet shake or cold drink.

• It helped ease the metallic taste I had from ketosis.

• The flavors were comforting, and it reminded me that food can still be beautiful and healing — even in liquid form.

• You may have to tweak the spice and sour to find your balance. Don’t be afraid to experiment gently.

Every phase of the bariatric journey has its challenges, and the liquid diet can feel especially limiting — but it doesn’t have to be joyless. Finding little ways to honor your cravings within the plan can make all the difference. This hot and sour broth reminded me that I didn’t have to give up flavor to stay on track. If you're walking this path too, I hope this recipe brings you the same comfort it brought me. One warm sip at a time, you're moving forward — and that matters.

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Let’s Connect

Have a favorite broth variation or spice tip?
Share it in the comments — I’d love to hear what’s working for you during your liquid stage. 💛

Till we meet again

love and find joy in your day 

Louise

The Ultimate Summer Smash: Smashed Tortillas

 

There’s something magical about summer meals that are quick to make, crowd-pleasing, and endlessly customizable. This year, our favorite discovery has been what we call smashed tortillas — and let me tell you, they’ve earned a permanent spot in our dinner rotation.

Imagine this: a warm, crisp tortilla with a thin layer of seasoned meat (or even beans) cooked right into one side. You grill or pan-fry it until the meat is cooked and the tortilla is golden. Then, you flip it, let the other side crisp up, load it with your favorite toppings, and fold it like a wrap. It’s delicious, satisfying, and fun to make — like a cross between a taco, a flatbread, and a grilled sandwich.

Even better? These are easy to prep ahead and reheat beautifully in the air fryer. I make extras, store them with foil in between, and when dinner rolls around, we just crisp them up and fill them. It’s also become a habit to keep prepped toppings in the fridge — shredded romaine, diced tomatoes, onions, and cucumbers — so everything’s ready to go.

A Sam’s Club Haul Made it Even Easier I grabbed most of the essentials at Sam’s Club — tortillas, ground meat, tzatziki sauce, romaine, tomatoes, cucumbers, and onions. One trip and we were stocked for several rounds of smashed tortilla nights.

Now, let’s get into the good stuff — our favorite flavor combos!

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7 Must-Try Smashed Tortilla Combos:

1. Greek Gyro Style

• Meat: Ground lamb or beef + Cavender’s Greek Seasoning + crumbled feta.

• Toppings: Tzatziki, cucumber, tomato, onion, shredded lettuce.

2. Buffalo Chicken

• Meat: Ground chicken with buffalo seasoning.

• Toppings: Crumbled blue cheese, tomato, onion, lettuce.

3. Classic Burger Smash

• Meat: Ground beef seasoned like a burger.

• Sauce: Mayo + mustard + ketchup + dill relish.

• Toppings: Lettuce, tomato, onion.

4. Taco Style

• Meat: Taco-seasoned ground beef or turkey.

• Toppings: Cheese, lettuce, tomato, sour cream, avocado, jalapeños.

5. BBQ Ranch Chicken

• Meat: Ground chicken or turkey + BBQ seasoning + a little BBQ sauce.

• Toppings: Ranch, cheddar, red onion, coleslaw or lettuce, jalapeños.

6. Refried Bean Smash (Vegetarian)

• Base: Refried beans mixed with taco seasoning, cumin, or garlic.

• Toppings: Cheddar or cotija, lettuce, tomato, onion, avocado, salsa, sour cream.

7. Philly Cheesesteak Style

• Meat: Ground beef or turkey cooked with sautéed onions and bell peppers.

• Toppings: Provolone, mozzarella, or cheese sauce. Add mushrooms if you like!

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Tips for Making & Serving:

• Prep ahead: Stack uncooked tortillas with foil between each so they’re ready to cook.

• Reheat like a pro: Fold up extras, refrigerate, and toss in the air fryer to crisp them back up.

• Fridge-ready fixings: Keep chopped romaine, onions, tomatoes, and cucumbers ready to grab.

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Final Thought: Smashed tortillas aren’t just a meal — they’re a whole vibe. Whether you’re feeding a crowd or just want something fast and tasty, this method delivers. Try a few combos, find your favorite, and don’t forget to make extra — they won’t last long!

As always, think on the good things, and live your best life — even if it’s just one delicious bite at a time.

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” — Philippians 4:8

If you try one, let me know your favorite flavor combo. And if you come up with your own, I’d love to hear it!

yours always, 

Louise