Category Archives: SuperFoods

Nutritional Yeast “Cheese” Sauce

 

Nutritional Yeast "Cheese" Sauce
Serves 6
My favorite dairy-free, protein-rich sauce! I use it for nachos, macaroni and "cheese", anything that requires a cheesy sauce. Don't let the yeast part daunt you -- it tastes awesome!
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Prep Time
5 min
Cook Time
5 min
Prep Time
5 min
Cook Time
5 min
124 calories
13 g
0 g
6 g
7 g
0 g
110 g
415 g
0 g
0 g
5 g
Nutrition Facts
Serving Size
110g
Servings
6
Amount Per Serving
Calories 124
Calories from Fat 52
% Daily Value *
Total Fat 6g
9%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 415mg
17%
Total Carbohydrates 13g
4%
Dietary Fiber 5g
18%
Sugars 0g
Protein 7g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
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. 1/2 cup Nutritional yeast
  2. 1/4 cup Flour
  3. 2 tbsp Cornstarch
  4. 1 tsp Salt
  5. 1/2 tsp Garlic powder
  6. 2 cups Water
  7. 1 tsp Yellow Mustard
  8. 2 tbsp Oil (olive preferred)
Instructions
  1. Mix together in a small pot. Cook on medium heat, stirring often until boiling. Let boil and stir until sauce thickens a bit then take off heat. Can add taco or chili seasoning (or whatever seasoning you choose for different tastes!) or eat as is.
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calories
124
fat
6g
protein
7g
carbs
13g
more
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Kale Slaw with Turkey and Apple Cider Dressing

 

 

 

 

Warm Turkey Kale Slaw with Apple Cider Vinegar Dressing
Kathy brought this to our SuperFoods class, her own recipe. Using the pre-grated Trader Joes kale and greens makes it really easy.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
2128 calories
82 g
476 g
150 g
122 g
29 g
735 g
716 g
58 g
1 g
107 g
Nutrition Facts
Serving Size
735g
Amount Per Serving
Calories 2128
Calories from Fat 1337
% Daily Value *
Total Fat 150g
231%
Saturated Fat 29g
147%
Trans Fat 1g
Polyunsaturated Fat 28g
Monounsaturated Fat 79g
Cholesterol 476mg
159%
Sodium 716mg
30%
Total Carbohydrates 82g
27%
Dietary Fiber 8g
31%
Sugars 58g
Protein 122g
Vitamin A
10%
Vitamin C
15%
Calcium
27%
Iron
63%
* 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 lb. Ground Turkey
  2. 2 bags kale slaw mix
  3. 1/2 cup dried cranberries
  4. 1/4 cup pumpkin seeds
  5. Dressing
  6. 1 garlic clove, minced
  7. 1 tablespoon Dijon mustard
  8. 1/4 cup apple cider vinegar
  9. 2 tablespoons fresh lemon juice
  10. 1 tablespoons raw honey, as needed for sweetness
  11. 1/3 cup extra-virgin olive oil
  12. salt and pepper, to taste
Instructions
  1. Brown turkey in large skillet.
  2. Combine dressing ingredients in a bowl & whisk until combined.
  3. Deglaze pan with dressing.
  4. Add kale slaw one bag at a time, folding into turkey and dressing until incorporated. Cover and cook until vegetables are soft. Top or fold in dried cranberries and pumpkin seeds.
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calories
2128
fat
150g
protein
122g
carbs
82g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Kale Chips

 

 

 

kale chips

Kale Chips
Serves 8
there is no sacrifice with these as an alternative for chips!
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Prep Time
10 min
Total Time
20 min
Prep Time
10 min
Total Time
20 min
33 calories
0 g
0 g
3 g
0 g
0 g
4 g
20 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
4g
Servings
8
Amount Per Serving
Calories 33
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 20mg
1%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
1%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
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. 1 head kale, washed and thoroughly dried
  2. 2 tablespoons olive oil
  3. Sea salt, for sprinkling
  4. NoelleBelly Nutritional Yeast Seasoning or nutritional yeast (optional)
Instructions
  1. Preheat the oven to 275 degrees F.
  2. Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss lightly with olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes.Sprinkle to taste with NoelleBelly nutritional yeast. Serve as finger food.
  3. Read more at: http://www.foodnetwork.com/recipes/melissa-darabian/crispy-kale-chips-recipe.html?oc=linkback
Notes
  1. NoelleBelly nutritional yeast is a great seasoning. Find it at www.noellebelly.com or S&S Produce in Chico.
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calories
33
fat
3g
protein
0g
carbs
0g
more
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Broccoli Slaw

 

 

Broccoli Slaw
Serves 20
even for the non-broccoli lover!
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
80 calories
8 g
2 g
5 g
3 g
1 g
81 g
50 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
81g
Servings
20
Amount Per Serving
Calories 80
Calories from Fat 43
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 2mg
1%
Sodium 50mg
2%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 4g
Protein 3g
Vitamin A
8%
Vitamin C
91%
Calcium
5%
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 heads of broccoli
  2. 1/2 cup thinly sliced almonds, toasted
  3. 1/3 cup dried cranberries
  4. 1/2 small red onion, finely chopped
  5. Buttermilk Dressing (Adapted from this salad.)
  6. 1/2 cup buttermilk, well-shaken
  7. 1/3 cup mayonnaise (this is more than is in the original, to thicken the dressing further)
  8. 2 tablespoons cider vinegar
  9. 1 tablespoon sugar
  10. 3 tablespoons finely chopped shallot (or, you could just use a little extra red onion to simplify it)
Instructions
  1. Trim broccoli and cut it into large chunks. From here, you can either feed it through your food processor’s slicing blade, use a mandoline to cut it into thin slices, or simply had chop it into smaller pieces. I used the stem and the flowerets, but if you have a broccoli stem aversion you can just use the tops. (P.S. My favorite way to prep the stems is to peel them — the tough skin is why most people think they don’t like broccoli stems; the broccoli underneath is juicy and crisp — then use the mandoline or a knife to cut them into thin slices.)
  2. Toss the sliced broccoli with the almonds, cranberries and red onion in a large bowl. Meanwhile, whisk the dressing ingredients in a smaller one, with a good pinch of salt and black pepper. Pour the dressing over the broccoli (if you’ve skipped the stems, you might not want it all; I otherwise found this to be the perfect amount) and toss it well. Season well with salt and pepper to taste.
  3. Should keep up to a week in the fridge.
  4. Variation: I bet this slaw would be equally good with cauliflower. I might use dried currants instead of cranberries, walnuts instead of almonds and maybe even some celery slices thrown in. Have fun with it.
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calories
80
fat
5g
protein
3g
carbs
8g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

SuperFoods

SuperFoods

 whole foods

SuperFoods is a word we hear alot forcertain  nutritional powerhouse foods. The fact is, the word “superfood” is  more of a marketing tool most of the time, to tout certain vegetables, fruits, herbs or spices,  for their special health properties.  Sometimes the claims are real and true, sometimes the claims are exaggerated or based on loose truths.    But I’ve never seen a “superfood” that’s not good for you, so for the most part, you can’t go wrong by including superfoods in your life. (You do want to watch out for superfood supplements and powders, however).

It can be tempting to think we need to eat a superfood, like blueberries or flax, every single day. Just not true. Then we miss alot in the other good foods we’re Not eating.  The idea is variety, not a one-sided diet of a few things.    All colorful plant foods are superfoods. So are many herbs and spices.  Here we’ve highlighted a few SuperFoods that are the real deal,   along with suggestions of how to get them into your  life in easy ways.   Let’s talk about Garlic, Ginger, and Turmeric. 

GINGER

ginger Ginger root is a true superfood.  It can treat nausea, has antibacterial properties (never a substitute if you need antibiotics), is used for  bowel conditions like irritable bowel. It gets saliva going and helps with digestion. It’s been used as a sleep aid and for seasickness or car sickness.  Ginger is an antiinflammatory, and since every condition from cancer to heart disease are inflammatory diseases, getting ginger regularly is a super move for health. In terms of bariatric surgery, ginger is recommended in powdered supplement  form for postoperative nausea (1000 mg/day).

Here’s some ways to get ginger into your life:

*Buy it in the produce section when you shop. Keep it around. Peel it, dice it, add it in cooking to grains (oatmeal? yes. quinoa). Add it when roasting or sauteing vegetables.  Add it to your meat and chicken dishes.  *Pickled ginger (you’ve seen it served with your sushi) is tasty. Just eat a little on a regular basis. Find it in the ethnic aisle of the grocery store.  *Make tea or add fresh, diced ginger or powdered ginger to hot water, or steep it in your tea with the tea bag.  Hot water with ginger and lemon settles your stomach. 

TUMERIC

tumeric

Tumeric is one of those superfoods that has some real evidence behind it.  It’s a spice used in Middle Eastern and South Asian foods. It’s in curry powder. It’s powerful ingredient is curcumin, which may discourage certain cancers, may aid in arthritis, diabetes, IBS control, may discourage Alzheimers and the common cold.  It has antibacterial properties and is good for digestion and soothing indigestion. Buy tumeric in the spice aisle, or at the health food store. Just 1/4 tsp has the antioxidant score of a full serving of vegetables.  Here’s how you can get some tumeric in your life:

*drop a pinch in when you’re making your smoothie. * add 1-2 tsp to any soup  *use it, with a little oil, when roasting vegetables *add 1-2 tsp when cooking grains *add it to hot water with lemon and a touch of honey or Stevia to make tea. It will color foods bright orange/yellow; it’s taste isn’t strong at all like curry. 

GARLIC

garlic

We’ve all heard garlic is good stuff, and it is.  Prevents flus and colds, keeps blood thin, antibacterial, antifungal, antiseptic.  It’s just plain good to eat garlic.  Here’s some ways other than added to your cooking, to get garlic in your life:

*during cold/flu season, dice a garlic clove and eat a tiny bit regularly, raw if you’re up to it. That little bit won’t ruin your breath. It’s medicinal properties are even better when it’s raw.  * Buy it! Use it in cooking!

OTHER SUPERFOODS

The list is long! Here’s some other foods that brag some great nutritional properties. When you can’t eat much, gotta make it count!

Blueberries/berries
Green tea
Chia seeds
Lentils
Beans
Sweet potatoes, yams, pumpkin
Kale, spinach, mustard greens, chard
Quinoa
Beets
Watermelon
Broccoli
Salmon
Avocado
Almonds
Greek yogurt