Category Archives: PostOp Living 2015 Favorites

Yogurt “Cream Cheese”

Yogurt "Cream Cheese"
Serves 10
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.)
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Prep Time
10 min
Prep Time
10 min
67 calories
4 g
15 g
4 g
4 g
2 g
94 g
59 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
94g
Servings
10
Amount Per Serving
Calories 67
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 15mg
5%
Sodium 59mg
2%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
0%
Sugars 4g
Protein 4g
Vitamin A
2%
Vitamin C
1%
Calcium
13%
Iron
0%
* 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. 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.
  2. 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
  1. Place a colander/\strainer inside a mixing bowl.
  2. 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!
  3. Double your cheese cloth. (in my case I inserted one bag into the other)
  4. Spoon your yogurt (mine was plain yogurt) into the bag.
  5. 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.
  6. 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.
  7. So... place your ball of yogurt in the strainer/bowl and place it in the fridge overnight.
  8. Want to see something cool? The second you put the yogurt into the cheese cloth the whey starts to separate.
  9. 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
  1. I like to use this method for the smaller containers of yogurt. It works great! It is basically the same above.
  2. Place a strainer over a bowl. Line the inside of the strainer with a coffee filter.
  3. Pour your yogurt into the filter.
  4. 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.
  5. In the morning, spoon yogurt into an airtight container. Store in refrigerator.
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calories
67
fat
4g
protein
4g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Zucchini “Pasta” Alfredo

 

Zucchini 'Pasta' Alfredo
Serves 4
'Zoodles'. Very quick and very unsinfully delicious.
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
113 calories
7 g
12 g
6 g
8 g
3 g
194 g
255 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
194g
Servings
4
Amount Per Serving
Calories 113
Calories from Fat 56
% Daily Value *
Total Fat 6g
10%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 12mg
4%
Sodium 255mg
11%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
7%
Sugars 5g
Protein 8g
Vitamin A
13%
Vitamin C
45%
Calcium
20%
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. ½ cup part skim milk ricotta
  2. ½ cup grated Parmesan, Romano, or Locatelli cheese
  3. sea salt and freshly ground black pepper
  4. 1 garlic clove, minced
  5. 2 teaspoons olive oil
  6. 3 medium zucchini, cut into strips, noodles, zoodles, rounds, or strips
  7. Crushed red pepper
Instructions
  1. In a bowl or food processor blend ricotta, Parmesan, ¼ teaspoon salt and black pepper to taste. Set aside.
  2. In a large skillet or wok, saute the garlic in the olive oil until lightly golden. Add zucchini noodles and toss over medium high heat until softened, 4 to 5 minutes. Season with salt and pepper to taste, along with a pinch of crushed red pepper. Remove pan from heat.
  3. Add the cheese mixture to the pan and carefully fold in as it softens and melts. Add additional salt and pepper to taste if needed.
Notes
  1. Zucchini noodles are hot right now. I do not have a spiral cutter ("Veggetti",widely available in stores) ,but I do have a mandolin. You can use a knife or a vegetable peeler or even cut across into rounds. This is a creamy cheesy 10! Keep the flavors simple and clean to showcase the zucchini. It's just delicious, fresh and healthy!
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calories
113
fat
6g
protein
8g
carbs
7g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

 

Cauliflower “Fried” Rice

Cauliflower 'Fried' Rice
Serves 14
A PostOp Living class favorite. This one hits it out of the park. Your family will Never guess it's cauliflower.
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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
76 calories
6 g
27 g
5 g
3 g
1 g
95 g
143 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
95g
Servings
14
Amount Per Serving
Calories 76
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 27mg
9%
Sodium 143mg
6%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 2g
Protein 3g
Vitamin A
27%
Vitamin C
42%
Calcium
3%
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. 2 cups frozen peas
  2. 1/2 cup water
  3. 1/4 cup sesame oil, divided
  4. 4 cups cubed chicken or pork loin
  5. 6 green onions, sliced
  6. 1 large carrot, cubed
  7. 2 cloves garlic, minced
  8. 1 whole cauliflower, grated in food processor
  9. 2-3 tablespoons low-sodium soy sauce or tamari sauce
  10. 2 eggs, beaten
Instructions
  1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
  2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
  3. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
  4. Stir pork and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
  5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
  6. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
Cook's Notes
  1. Shred cauliflower using the largest side of a grater; the end product resembles grains of rice.
  2. You can use any lean meat in this dish, and add or substitute vegetables of choice. Servings listed as bariatric serves. Makes 6 normal servings.
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calories
76
fat
5g
protein
3g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/