Aero Wellness Books • Complimentary Sample
Three gentle, very low-fat recipes to try.
A small preview from Pancreatitis Diet Cookbook for Beginners by Sophia W. Whitman. Each sample follows the same clear format used throughout the book.
Breakfast • Phase 3 • Book sample
Overnight Oats with Berries
Prep: 5 minutes • Chill: 8 hours • Servings: 2 • Fat: 2.5 g per serving
Ingredients
- ½ cup / 45 g rolled oats
- ¾ cup / 180 ml unsweetened low-fat almond milk or rice milk
- ¼ cup / 60 g low-fat plain yogurt (2% fat or less)
- 1 tsp / 5 ml pure maple syrup
- ½ tsp / 2.5 ml pure vanilla extract
- ¼ cup / 35 g mixed fresh berries
- ½ tsp / 1 g ground cinnamon
Method
- Combine the oats, milk, yogurt, maple syrup, and vanilla in a bowl or two jars. Stir well.
- Cover and refrigerate for at least 8 hours or overnight.
- Stir in the morning. If needed, add milk 1 tablespoon at a time until the texture feels right.
- Divide between two bowls and finish with berries and cinnamon. Keep covered in the refrigerator for up to 2 days.
Estimated nutrition per serving: 175 kcal • 7 g protein • 2.5 g fat • 30 g carbohydrate • 4 g fiber
Soup • Phase 3 • Book sample
Tomato & Basil Soup
Prep: 5 minutes • Cook: 20 minutes • Servings: 2 • Fat: 3 g per serving
Ingredients
- 1 tsp / 5 ml extra virgin olive oil
- Non-stick cooking spray
- ¼ medium yellow onion / 60 g, diced
- 1 garlic clove, minced
- ¼ tsp / 0.5 g fresh ginger, finely grated
- 1 can / 400 g whole peeled tomatoes with juice
- ½ cup / 120 ml low-sodium vegetable broth
- 2 tbsp / 8 g fresh basil, chopped
- ¼ tsp salt and a small pinch of black pepper
- 1 tsp honey or maple syrup, optional
- 2 tbsp skimmed milk, optional
Method
- Lightly spray a saucepan and cook the onion over medium heat for 3 minutes.
- Add garlic and ginger; stir for 30 seconds.
- Add tomatoes and broth. Break the tomatoes into rough pieces.
- Simmer gently, uncovered, for 15 minutes.
- Remove from heat. Stir in basil, seasoning, optional sweetener, and olive oil. Blend smooth if desired.
- For a creamier texture, stir in skimmed milk and warm gently without boiling.
Estimated nutrition per serving: 90 kcal • 3 g protein • 3 g fat • 14 g carbohydrate • 3 g fiber
Dessert • Phase 3 • Book sample
Warm Berry Compote
Prep: 5 minutes • Cook: 10 minutes • Servings: 2 • Fat: 0.2 g per serving
Ingredients
- 1 cup / 150 g mixed fresh or frozen berries
- 1 tsp / 5 ml fresh lemon juice
- ½ tsp / 1.25 ml pure vanilla extract
- 1 tsp / 5 ml pure maple syrup, optional
- ½ tsp / 1 g lemon zest
- 1 tbsp / 15 ml water
Method
- Place berries, water, and optional maple syrup in a small saucepan over medium-low heat.
- Cook for 5–7 minutes, stirring gently and lightly mashing some berries.
- Remove from heat and stir in lemon juice, vanilla, and lemon zest.
- Rest for 2 minutes. Serve warm over low-fat plain yogurt, warm oats, or plain rice cakes.
Estimated nutrition per serving: 45 kcal • 1 g protein • 0.2 g fat • 10 g carbohydrate • 3 g fiber
Continue with the complete collection
100 recipes in the current edition + 20 complimentary bonus recipes, a five-week plan, and organized shopping lists.
Explore the paperback and Kindle formats and review the complete book details on Amazon.
Important: This sample and the cookbook are for informational and educational purposes only and are not medical advice. Nutrition values are estimates and may vary by ingredient or brand. Always follow the individualized advice of a qualified healthcare professional. © 2026 Sophia W. Whitman / Aero Wellness. Sample recipes may not be reproduced or redistributed.