Category Archives: Cauliflower & Zucchini

Holiday Cauliflower Mashed Potatoes

 

Cauliflower Mashed Potatoes
Serves 10
Cindy brought these to our Thanksgiving dinner PostOp Living gathering, and it was voted Best of the Best. SERIOUSLY. No one will know it's cauliflower. Amazing and delicious.
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
41 calories
4 g
6 g
2 g
2 g
1 g
88 g
60 g
2 g
0 g
1 g
Nutrition Facts
Serving Size
88g
Servings
10
Amount Per Serving
Calories 41
Calories from Fat 21
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 6mg
2%
Sodium 60mg
3%
Total Carbohydrates 4g
1%
Dietary Fiber 2g
7%
Sugars 2g
Protein 2g
Vitamin A
2%
Vitamin C
68%
Calcium
2%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large head cauliflower
  2. 2 tablespoon cream cheese, softened
  3. 1 tablespoon “Better Than Bullion”
  4. 1 tablespoons salted butter
  5. Salt & Pepper to taste
  6. 1/2 teaspoon chopped fresh or dry chives, for garnish
Instructions
  1. Set a stockpot of water to boil over high heat.
  2. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.
  3. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, chicken base, salt and pepper until smooth.
  4. Garnish with chives, and serve hot with pats of butter.
beta
calories
41
fat
2g
protein
2g
carbs
4g
more
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No Pasta Cauliflower Mac & Cheese

 

No Pasta Cauliflower Mac & Cheese
Serves 6
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
293 calories
8 g
85 g
25 g
11 g
16 g
179 g
305 g
2 g
0 g
8 g
Nutrition Facts
Serving Size
179g
Servings
6
Amount Per Serving
Calories 293
Calories from Fat 223
% Daily Value *
Total Fat 25g
39%
Saturated Fat 16g
78%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 85mg
28%
Sodium 305mg
13%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 2g
Protein 11g
Vitamin A
16%
Vitamin C
79%
Calcium
27%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head cauliflower
  2. 4 tbsp cream cheese
  3. 1 tbsp. mustard (any kind)
  4. 1 and 1/2 c. cheese (1/2 c. reserved for top)
  5. Splash of cream
  6. garlic powder
  7. salt and pepper to taste
Instructions
  1. Chop the heads off the cauliflower and steam until soft. Once soft drain and return to saucepan. Add cream cheese, cheese and cream and stir until incorporated. Add mustard, garlic powder, and salt pepper to taste. Be careful, it is delicious!
  2. Add mixture to a baking dish, cover with remaining 1/2 c. cheese and top with pepper and then broil until bubbly. Bake at 360 degrees for 15 minutes.
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calories
293
fat
25g
protein
11g
carbs
8g
more
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Zoodles

 

Zoodles
Serves 2
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Prep Time
5 min
Prep Time
5 min
69 calories
13 g
0 g
1 g
5 g
0 g
413 g
3569 g
10 g
0 g
0 g
Nutrition Facts
Serving Size
413g
Servings
2
Amount Per Serving
Calories 69
Calories from Fat 11
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 3569mg
149%
Total Carbohydrates 13g
4%
Dietary Fiber 4g
16%
Sugars 10g
Protein 5g
Vitamin A
16%
Vitamin C
120%
Calcium
7%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2-3 large Zucchini
  2. 1Tbsp Sea Salt
Instructions
  1. Using a Spiralizer to make Zoodles
  2. Salt noodles and put in a colander, put something on top to weigh it down to help remove excess water from the zoodles. Allow to drain for 20-30 minutes.
  3. Noodles may be sauteed in a small amount of olive oil,or blanched in boiling water briefly to cook.
beta
calories
69
fat
1g
protein
5g
carbs
13g
more
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‘Faux Carb’ Cheesy Mashed ‘Potatoes’

 

'Faux Carb' Cheesy Mashed 'Potatoes'
Serves 8
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.
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Prep Time
5 min
Cook Time
15 min
Prep Time
5 min
Cook Time
15 min
65 calories
4 g
7 g
4 g
3 g
2 g
92 g
104 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
92g
Servings
8
Amount Per Serving
Calories 65
Calories from Fat 37
% Daily Value *
Total Fat 4g
7%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 7mg
2%
Sodium 104mg
4%
Total Carbohydrates 4g
1%
Dietary Fiber 2g
6%
Sugars 2g
Protein 3g
Vitamin A
1%
Vitamin C
59%
Calcium
7%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium head of cauliflower, chopped
  2. Sea salt
  3. ¼ cup chicken broth, I use Swanson
  4. ½ cup grated sharp Cheddar, I use Cabot Vermont brand (plus additional for topping)
  5. 1 tablespoon olive oil
  6. 1 tablespoon nonfat Greek yogurt, I use Fage
  7. 1 garlic clove, minced and mashed
  8. Freshly ground black pepper
Instructions
  1. 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.
Adapted from http://www.bariatriceating.com/2014/10/faux-carb-cheesy-mashed-potatoes/
beta
calories
65
fat
4g
protein
3g
carbs
4g
more
Adapted from http://www.bariatriceating.com/2014/10/faux-carb-cheesy-mashed-potatoes/
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Shrimp Scampi

Shrimp Scampi
Serves 3
Becky Smith did a demo of her spiralizer and cooked us this dish in PostOp Living class. She used extra garlic and we're glad she did. Great flavors and so easy, it was a crowd favorite
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
114 calories
13 g
4 g
4 g
3 g
1 g
226 g
160 g
5 g
0 g
2 g
Nutrition Facts
Serving Size
226g
Servings
3
Amount Per Serving
Calories 114
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 4mg
1%
Sodium 160mg
7%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
10%
Sugars 5g
Protein 3g
Vitamin A
22%
Vitamin C
73%
Calcium
6%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large zucchini (or 1/2 medium zucchini per serving)
  2. 2 tsp olive oil
  3. 1/2 cup minced yellow onion
  4. 3 garlic cloves
  5. 1# large shrimp, peeled and de-veined
  6. 1/2 c white wine
  7. 1/4 cup clam juice
  8. 1/2 cup Italian parsley or parley (basil an option as well)
  9. juice of 1/2 lemon
  10. salt and pepper to taste.
Instructions
  1. Spiralize the zucchini (if you don't have a fancy one, the Veggetti works great). In a large skillet, heat olive oil and saute onion and garlic 2 minutes; add zucchini and cook til tender, about 2 minutes. Add wine, clam juice and bring to boil. Turn down to simmer and add shrimp, cooking until they just turn pink. Salt & pepper to taste. Voila'.
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calories
114
fat
4g
protein
3g
carbs
13g
more
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Mock ‘Pasta’ Salad

Mock 'Pasta' Salad
Serves 10
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Prep Time
15 min
Prep Time
15 min
71 calories
10 g
0 g
3 g
3 g
1 g
282 g
229 g
5 g
0 g
2 g
Nutrition Facts
Serving Size
282g
Servings
10
Amount Per Serving
Calories 71
Calories from Fat 29
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 229mg
10%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
13%
Sugars 5g
Protein 3g
Vitamin A
20%
Vitamin C
55%
Calcium
6%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 6 Roma tomatoes: cubed
  2. 1 cup sliced black olive
  3. 1 cup sliced green (salad) olives
  4. ½ - 3/4 cup red onion (per your taste)
  5. 3 green onions sliced
Dressing
  1. 1 packet Good Seasons Italian dressing
  2. Balsamic Vinegar
  3. Olive Oil
  4. Water
  5. 6 medium sized zucchini spiralized (Cooked or raw your choice)
  6. 1 package Good Seasons Italian dressing
  7. salt & pepper to taste
Dressing
  1. 1 packet Good Seasons Italian dressing
  2. Balsamic Vinegar
  3. Olive Oil
  4. Water
  5. Make dressing per packet instructions
Instructions
  1. Toss together in large bowl; add dressing, best if able to stand for a few hours before serving or
  2. overnight if fridge. **Cooked zucchini will be limp.
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calories
71
fat
3g
protein
3g
carbs
10g
more
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Bagels

 

 

OMG Bagels
Serves 6
Royanne brought these to our "all things cauliflower" class and we just couldn't believe what a great (and non-cauliflowerish) bagel these are.
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Prep Time
15 min
Cook Time
18 min
Total Time
30 min
Prep Time
15 min
Cook Time
18 min
Total Time
30 min
62 calories
5 g
62 g
3 g
3 g
1 g
67 g
234 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
67g
Servings
6
Amount Per Serving
Calories 62
Calories from Fat 29
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 62mg
21%
Sodium 234mg
10%
Total Carbohydrates 5g
2%
Dietary Fiber 1g
4%
Sugars 1g
Protein 3g
Vitamin A
2%
Vitamin C
35%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
  2. 3 tablespoons almond flour (I used Bob’s Red Mill)
  3. 1 tablespoon coconut flour (I used Nutiva)
  4. 2 free-range organic eggs at room temperature
  5. ½ teaspoon garlic powder
  6. ½ teaspoon fine sea salt
  7. ¼ teaspoon baking powder
  8. Pinch of ground black pepper
  9. Poppy seeds, sesame seeds, minced garlic or minced onion for topping
Instructions
  1. Preheat oven to 400 degrees.
  2. In a food processor rice the cauliflower florets (it should be evenly chopped but not completely pulverized).
  3. In a large bowl combine 3 cups of cauliflower rice, eggs, almond flour, coconut flour, garlic powder, salt and pepper. Mix well.
  4. Refrigerate the cauliflower mixture for 5 minutes - this will allow the almond flour and coconut flour to soak up some of the moisture.
  5. Take out the fridge and give it another good stir.
  6. Line a baking sheet with parchment paper and lightly grease with olive oil.
  7. Using your hands form 4 even sized buns (squeezing the mixture so it holds together) and lay onto the lined baking sheet.
  8. Sprinkle toppings and lightly press them into the top. With the handle of a spoon/fork/knife the making a big hole in the middle of each bun.
  9. Bake in the oven for about 16 to 18 minutes, or until it reaches a bread-like consistency.
  10. Turn on the broiler on high, and broil for further 2 to 3 minutes until the top is golden.
  11. Remove from the oven and let cool completely on a rack before peeling them off the parchment paper.
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calories
62
fat
3g
protein
3g
carbs
5g
more
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Zucchini Crust Pizza

 

 

Zucchini Crust Pizza
Serves 14
The best zucchini recipe ever. Simple to make & tastes simply scrumptious!
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Prep Time
15 min
Cook Time
12 min
Total Time
27 min
Prep Time
15 min
Cook Time
12 min
Total Time
27 min
90 calories
10 g
35 g
4 g
5 g
2 g
154 g
322 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
154g
Servings
14
Amount Per Serving
Calories 90
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 35mg
12%
Sodium 322mg
13%
Total Carbohydrates 10g
3%
Dietary Fiber 2g
7%
Sugars 3g
Protein 5g
Vitamin A
14%
Vitamin C
36%
Calcium
9%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Zucchini Crust
  2. 8 cups shredded zucchini
  3. 1 cup shredded cheddar cheese
  4. 2/3 cup flour (sub almond flour)
  5. 2 cloves garlic, pressed or minced
  6. 3 tsp dried oregano
  7. 1 tsp basil
  8. 2 eggs, beaten
  9. 1/2 tsp salt
  10. Homemade Pizza Sauce
  11. 4 large tomatoes, quartered
  12. 2 tbls olive oil
  13. 2 garlic cloves, pressed or minced
  14. 1 tbls fresh oregano (sub 1 tsp dried)
  15. 1 tbls fresh tyme (sub 1 tsp dried)
  16. 1 tsp salt
Instructions
  1. Zucchini Pizza Crust
  2. 1.Preheat oven to 550F with a pizza stone pre baking in it.
  3. 2.In a large bowl, toss the zucchini with 1 teaspoon coarse salt and set aside for 15 minutes. Squeeze the excess moisture out of the squash by wrapping it up in a clean tea towel or piece of cheese cloth and wringing it out, discarding the water.
  4. 3.Once all of the excess moisture has been wrung out and discarded, place the shredded zucchini back into the bowl and add the cheddar cheese, flour, garlic, oregano, basil, eggs, and salt.
  5. 4.With your hands, incorporate all of the ingredients together.
  6. 5.Place the zucchini mixture onto a piece of parchment paper at least 15” in diameter, set on something solid that will make it easy to transfer into the oven.
  7. 6.Using your fingers, spread the zucchini crust mixture to form a circle about 14” in diameter, 1/2" thick. Pinch the edges up so that it forms a nice crust.
  8. 7.Once the pizza crust has been shaped, transfer the crust on the parchment paper onto the heated pizza stone in the oven. Bake for 8 minutes or until the crust starts to brown.
  9. 8.Once the zucchini crust has baked for 8 minutes, transfer the pizza on the parchment paper out of the oven, onto the solid surface you used before.
  10. 9.Top the pizza with sauce and any additional toppings that you'd like.
  11. 10.Once the toppings are on, transfer the pizza on the parchment paper back onto the heated pizza stone in the oven and bake for an additional 4 minutes.
  12. Homemade Pizza Sauce
  13. 11.In a large heavy bottomed sauce pan, add the tomatoes, olive oil, garlic, oregano, thyme, and salt.
  14. 12.Bring to a boil, breaking up the tomato. Lower the heat, then simmer for 15-20 minutes.
  15. 13.Once simmered, puree all of the ingredients in a blender.
beta
calories
90
fat
4g
protein
5g
carbs
10g
more
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Cauliflower “Tots”

califlower-tots-23

 

 

 

Cauliflower "Tots"
Serves 4
Yummy. Better than the real thing and healthy, too!
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Cook Time
20 min
Cook Time
20 min
110 calories
9 g
58 g
5 g
8 g
2 g
100 g
257 g
2 g
0 g
1 g
Nutrition Facts
Serving Size
100g
Servings
4
Amount Per Serving
Calories 110
Calories from Fat 43
% Daily Value *
Total Fat 5g
7%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 58mg
19%
Sodium 257mg
11%
Total Carbohydrates 9g
3%
Dietary Fiber 2g
6%
Sugars 2g
Protein 8g
Vitamin A
10%
Vitamin C
63%
Calcium
18%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 C cauliflower florets
  2. 1 large egg
  3. 1/4 C chopped red bell pepper
  4. 1/2 C shredded part-skim mozzarella or shredded cheddar cheese
  5. 1/8 C grated Parmesan cheese
  6. 1/4 C Panko bread crumbs (or 4 C Gluten Free Crumbs)
  7. Kosher salt & black pepper to taste (about a dash each)
  8. 1/4 C chopped fresh cilantro
Instructions
  1. Preheat oven to 375 degrees & spray cookie sheet with cooking spray. While oven is heating, steam cauliflower until fork-tender. Once cauliflower is steamed, pulse in a food processor until coarsely grated, about 5 pulses.
  2. Combine all ingredients, stirring together in large mixing bowl. Because mixture doesn't expand in the oven, you can form tots into any shape you like. I chose oval, for a more traditional look, but you could also form into balls, squares, or even hearts for a fun twist. Place "tots" on baking sheet, one at a time.
  3. Bake for 10 minutes, then flip tots over. Bake an additional 10 minutes, or until golden brown.
beta
calories
110
fat
5g
protein
8g
carbs
9g
more
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Jalapeno & Cheddar Cauliflower Muffins

 

Jalapeno & Cheddar Cauliflower Muffins
Serves 12
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
150 calories
4 g
61 g
11 g
9 g
6 g
60 g
311 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
60g
Servings
12
Amount Per Serving
Calories 150
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 6g
31%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 61mg
20%
Sodium 311mg
13%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
2%
Sugars 1g
Protein 9g
Vitamin A
7%
Vitamin C
17%
Calcium
23%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups finely riced, raw cauliflower **
  2. 2 Tbsp minced jalapeno
  3. 2 eggs, beaten
  4. 2 Tbsp melted butter
  5. ⅓ cup grated parmesan cheese
  6. 1 cup grated mozzarella cheese
  7. 1 cup grated cheddar cheese
  8. 1 Tbsp dried onion flakes
  9. ¼ tsp salt
  10. ¼ tsp black pepper
  11. ½ tsp garlic powder
  12. ½ tsp baking powder
  13. ¼ cup coconut flour
Instructions
  1. Combine the cauliflower, jalapeno, eggs, add melted butter in a medium bowl. Add the grated cheeses and mix well. Stir in the onion flakes, salt, pepper, garlic powder, baking powder and coconut flour until thoroughly combined.
  2. Divide the batter evenly between 12 greased muffin cups. Bake in preheated 375 degree (F) oven for 30 minutes or until golden brown. Turn off the oven and leave the muffins inside for one hour to firm up. Remove and serve warm or cold.
beta
calories
150
fat
11g
protein
9g
carbs
4g
more
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