We are not going to really fool anyone, but have created a delicious dish in its own right! The yogurt gives the creamy mash the tang of a baked potato with sour cream. This is a perfect texture for bariatric eating because a little on the fork with any protein turns it into a soft moist chew. A really nice dish for short ribs or beef stew... something simmered with gravy. This is also a great new post op dish as its a wonderful, easy to digest puree to which you can add our PURE Unflavored Bariatric Protein Powder.
½ cup grated sharp Cheddar, I use Cabot Vermont brand (plus additional for topping)
1 tablespoon olive oil
1 tablespoon nonfat Greek yogurt, I use Fage
1 garlic clove, minced and mashed
Freshly ground black pepper
Instructions
Add the cauliflower and a pinch of salt to a boiling pot of water and cook until very tender, 8 to 10 minutes. Drain well then dry well by turning out onto paper towels and pressing down with more paper towels - this is a key step. Add the hot cauliflower to a food processor with the broth, cheese, olive oil, yogurt and garlic - process until smooth. Stir in a pinch of salt and pepper to taste and top with additional cheese.
By Susan Maria Leach
Adapted from http://www.bariatriceating.com/2014/10/faux-carb-cheesy-mashed-potatoes/
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calories
65
fat
4g
protein
3g
carbs
4g
more
Adapted from http://www.bariatriceating.com/2014/10/faux-carb-cheesy-mashed-potatoes/
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
Using a box grater, grate the onion into a large bowl. Add turkey, broccoli cole slaw, oats, garlic powder, salt, egg substitute, and 1/4 cup ketchup. Stir until thoroughly mixed.
Line 9 cups of a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute turkey-veggie mixture among the muffin cups, and top each with 1 teaspoon ketchup.
Bake in the oven until firm with lightly browned edges, 30 to 35 minutes. Let stand for 5 minutes before serving. Enjoy!
By Lisa Lillien
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calories
207
fat
11g
protein
20g
carbs
9g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
1 vanilla bean, split lengthwise and seeds scraped out
1 lemon
5 large navel or blood oranges
2 mangoes, peeled and diced
2 firm bananas, peeled and diced
5 kiwis, peeled and diced
12 kumquats, very thinly sliced crosswise, seeds removed
1 cup pomegranate seeds (from 1 pomegranate)
Instructions
Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. Reduce the heat and simmer 5 minutes. Refrigerate until cold.
Meanwhile, peel the remaining oranges with a paring knife, cutting along the natural curve of the fruit. Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl. Squeeze each empty membrane to release the juices. Repeat with the remaining oranges. Add the mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss. Pour the syrup over the fruit and chill overnight.
Before serving, remove the citrus zest, ginger and vanilla pod. Spoon the fruit and syrup into bowls.
To remove pomegranate seeds, cut the fruit into quarters, then break apart in a bowl of water. Skim off the pith that floats to the top and drain the seeds.
Notes
Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/winter-fruit-salad-recipe.html?oc=linkback
By Food Network
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calories
154
fat
1g
protein
2g
carbs
38g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
1 pound fresh green beans, stemmed, and halved crosswise
1 tablespoon extra-virgin olive oil
8 ounces cremini mushrooms, sliced (about 4 cups)
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 1/2 cups mushroom, vegetable, or chicken broth (see Cook's Note)
3 teaspoons fresh thyme leaves
Freshly ground black pepper
Vegetable cooking spray
1 cup fresh bread crumbs
Instructions
Preheat the oven to 400 degrees F. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin and coarsely chop the shallots. Set aside.
Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt, to taste. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in a colander and rinse with cold water. Transfer the beans to a large bowl.
In the same saucepan, heat the oil over medium heat. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes. Add the mushrooms to the beans.
Melt the butter in a small saucepan over medium heat. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil. Add the shallots, 1 teaspoon of the thyme, and remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmer and cook until thickened, stirring occasionally, about 5 minutes. Pour the sauce over the vegetables and stir to combine evenly.
Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.
Notes
Cook's Note: There has been an explosion of prepared broths on the market. We particularly like the mushroom broth in the aseptic packaging. However, for this recipe, make sure you don't use an Asian-style mushroom broth. If you can't find mushroom, a vegetable or chicken broth is a suitable substitute.
Tips: - When sauteing mushrooms, salt them right away--they will release moisture and you can use less oil - 1 cup fresh bread crumbs has less calories than 1 cup dried - Roasting whole shallots is an excellent way to cook them using absolutely no fat
Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/green-bean-casserole-slimmed-recipe.html?oc=linkback
By Food Network
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calories
154
fat
6g
protein
5g
carbs
22g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
THIS IS THE BEST CHILI YOU WILL EVER MAKE!
I lived in Mexico for a few years in the mid 80’s and once the ladies in the stalls at the market knew I wasn’t a tourist, they shared their secrets of dried chiles with me. Dried Ancho chiles taste like spicy raisins and are not heat but flavor. I buy dried Ancho at our supermarket, remove the stems and seeds, toast them on my pancake griddle and buzz them in a little coffee grinder that I use just for spices. You can also buy a bottle of McCormick Ancho Powder in the store these days.
1½ pounds very lean ground beef or beef pork 'meatloaf mix' combo
1 large onion, diced
1 green or red pepper diced
3 garlic cloves, chopped
2 jalapenos, stems and seeds removed, minced
1 tablespoon olive oil
5 tablespoons chili powder
2 tablespoons ancho chili powder (McCormick sells bottled ancho and its worth it to procure some)
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon ground cinnamon
1 tablespoon unsweetened cocoa
2 chipotle peppers from a can, finely chopped with some of the sauce
One 28 ounce can crushed or diced tomatoes - I use San Marzano or Cento or Progresso
One can of beer - any brand
Two, 15 ounce cans beans, well drained - use combo of pinto, small red, or black beans
Sea salt
Cilantro, scallions, sour cream or Greek yogurt - additions for garnish
Instructions
Brown the meat in a large pot over high heat in a splash of olive oil. Spoon off extra fat, if any has accumulated. Add the onion, pepper, garlic and jalapenos and cook until softened. Add the chili powders, cumin, oregano, cinnamon, and cocoa and stir in while mixture cooks for an additional two minutes. Stir in the chipotles, tomatoes, beer and beans.
Bring to a boil, then lower the heat and simmer for 40 to 50 minutes, until thick and flavors blend. Make sure it has enough salt.
Notes
Have faith and make sure you use the cinnamon and cocoa powder. It doesn’t hit you in the face, it’s subtle. Back when we first started the online business, I used to make 20 gallon drums of dried chili mix and have it packaged but we cant do it anymore, soooo… I am sharing my top secret flavors. People have won contests using my seasoning mix!
By Susan Maria
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calories
148
fat
7g
protein
11g
carbs
10g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
12 ounces almond bark, roughly chopped* (may sub cashews or peanuts)
2 cups whole raw almonds* (such as Diamond of California)
1-2 teaspoons coarse sea salt*
Instructions
1. Like a baking sheet with foil or parchment paper.
2. In a heat safe bowl, microwave almond bark on high for 2 minutes. Take it out, give it a stir, then return to microwave for 30 seconds at a time - stir after each - until creamy.
3. Add almonds to the bowl of melted chocolate. Use a tablespoon to scoop out almonds and chocolate and pour into a mound on prepared baking sheet. (The chocolate will spread out a little) Repeat process with remaining almonds and chocolate. Sprinkle with coarse sea salt.
4. Allow clusters to cool completely. If you have room in the fridge or freezer, you can stick them in there for a few minutes and they'll harden up in no time. Store at room temperature or chilled in an airtight container.
Notes
*This recipe is very easy to adjust to increase or decrease the number of clusters you want to have. Add more almond bark and more almonds for more clusters!
*Sea salt is optional but highly recommended!
***Almond bark is a kind of baking chocolate you can find near the chocolate chips in most grocery stores. It is my favorite for melting in recipes like this, but chocolate chips can be used in place of almond bark if desired.
By Tiffany
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calories
220
fat
17g
protein
6g
carbs
15g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
Making a super creamy yogurt "cream" cheese is easier than you think! Although this version is not a true cream cheese, since it is yogurt based and not cream based, you will find it to be a great alternative both in cost and calories.
Yogurt cream cheese can be a little more tart than your used to with traditional cream cheese, so keep that in mind. Also the thicker the yogurt the better. It's less expensive and the family doesn't even realize it. One 32 oz. plain yogurt should make about 2 cups of cream cheese. The small 8 oz. yogurts will make about 1/2 cup. (Perfect to make the night before and have for breakfast in the a.m.)
32 oz Plain Yogurt (the thicker the better; Fage is a good brand). You can also use 8 oz size, or vanilla, strawberry or other flavored yogurt as desired.
Cheese Cloth or Coffee Filter (depending on method you use; see Directions below)
There are two different ways to make it. Here's both
Cheese Cloth method
Place a colander/\strainer inside a mixing bowl.
You'll need a double layer of cheese cloth. I found that Dollar Tree had cheese cloth bags for holding turkey stuffing in the same aisle as the aluminum foil pans. I bought two so I could double the bags inside each other for a double layer, they worked PERFECT for this! Plus I love that you can wash them and reuse them!
Double your cheese cloth. (in my case I inserted one bag into the other)
Spoon your yogurt (mine was plain yogurt) into the bag.
When you remove the lid from the yogurt, if you see any liquid whey at the top , don't stir it back in, drain it off. Sometimes that yellowish liquid is there and sometimes it's not.
Tie the bag closed with a piece of yarn. Some people choose to hang their ball of yogurt either from a wire rack in the fridge with a bowl underneath to catch the whey that drains. I have a new fridge (yea!) and no wire racks So I placed mine in the strainer that is sitting in a bowl to catch the whey that drains off the yogurt.
So... place your ball of yogurt in the strainer/bowl and place it in the fridge overnight.
Want to see something cool? The second you put the yogurt into the cheese cloth the whey starts to separate.
In the morning, turn the cheese cloth bag inside out and scrape the ball of cream cheese into an airtight container with a lid. Use a spoon to scrape off the cheese from the cloth. Throw out the whey that collected into the bottom of the bowl. Wash the cheese cloth to reuse another day.
Coffee Filter Method
I like to use this method for the smaller containers of yogurt. It works great! It is basically the same above.
Place a strainer over a bowl. Line the inside of the strainer with a coffee filter.
Pour your yogurt into the filter.
Tie filter closed to form a ball OR do what I did, just place another coffee filter over the top of the yogurt to cover it. and Place the strainer/bowl in the refrigerator overnight.
In the morning, spoon yogurt into an airtight container. Store in refrigerator.
By Royanne Gale
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calories
67
fat
4g
protein
4g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
1 tablespoon white or yello miso (find it in produce section of grocery store)
6 tablespoons warm water
Vegetable oil for frying
Scallions and black sesame seeds for garnish (optional)
Instructions
Drain and rinse tofu. Cut into 6 slices. Place tofu slices between clean kitchen towels (or paper towels) on a dish or cutting board. Gently press to remove excess water.
In a small bowl, mix together miso, water, and ginger.
Heat a little vegetable oil in a skillet. Fry tofu until golden on both sides. Reduce heat to low.
Pour miso mixture over and between tofu slices and cook until sizzling.
Just before serving, garnish with scallions and sesame seeds.
By Kathy Sheffield
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calories
82
fat
5g
protein
7g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
Notice we didn't use the word 'Tofu'! But that's what it is. Really, ya can't tell....seriously. The tumeric helps make it yellow like traditional egg salad and is also a powerful antioxidant spice with mild flavor you won't notice.
1/2 cup Ojai Light Lemon Mayonnaise (most grocery stores- good whole food mayo)
2 tsp Dijon mustard
1 Tbsp yellow mustard
1 Tbsp fresh dill (optional)
1 tsp celery seed (optional)
1/2 teaspoon cayenne
1 teaspoon turmeric
2 tablespoons chopped flat-leaf parsley
1/4cup diced green onions or red onion
Salt and pepper
Instructions
Place the tofu in a mixing bowl and mash with a wooden spoon. Mix in the remaining ingredients and combine well.Season to your taste.Chill slightly. Flavor gets better the next day.
By Kathy Sheffield
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calories
86
fat
7g
protein
3g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
What and How to Eat After the Weight Loss
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