Category Archives: Uncategorized

Chickpea and Avocado Salad

Chickpea and Avocado Salad
Enjoy over a bed of greens.
Write a review
Print
3278 calories
512 g
0 g
78 g
160 g
9 g
1107 g
373 g
91 g
0 g
56 g
Nutrition Facts
Serving Size
1107g
Amount Per Serving
Calories 3278
Calories from Fat 653
% Daily Value *
Total Fat 78g
120%
Saturated Fat 9g
47%
Trans Fat 0g
Polyunsaturated Fat 25g
Monounsaturated Fat 31g
Cholesterol 0mg
0%
Sodium 373mg
16%
Total Carbohydrates 512g
171%
Dietary Fiber 155g
619%
Sugars 91g
Protein 160g
Vitamin A
41%
Vitamin C
133%
Calcium
90%
Iron
287%
* 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. 4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed
  2. 1 small red onion, peeled and diced small
  3. 2 cloves garlic, peeled and minced Zest of 1 lime and juice of 4 limes
  4. 1 jalapeño pepper, minced (for less heat, remove the seeds)
  5. 1⁄2 cup chopped cilantro
  6. Sea salt to taste
  7. 1 avocado, coarsely chopped
Instructions
  1. 1. Combine all ingredients in a medium bowl and mix well. Add the avocado just before serving.
beta
calories
3278
fat
78g
protein
160g
carbs
512g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Pumpkin Fluff

 

Pumpkin Fluff
Serves 10
Write a review
Print
Prep Time
15 min
Prep Time
15 min
121 calories
17 g
12 g
4 g
3 g
1 g
92 g
164 g
11 g
0 g
3 g
Nutrition Facts
Serving Size
92g
Servings
10
Amount Per Serving
Calories 121
Calories from Fat 38
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 12mg
4%
Sodium 164mg
7%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
3%
Sugars 11g
Protein 3g
Vitamin A
31%
Vitamin C
0%
Calcium
9%
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. 15 oz can pumpkin pie mix
  2. 1 box sugar free vanilla pudding
  3. 1 box sugar free butterscotch pudding
  4. 2 tubs Cool Whip Lite
  5. 2 cups skim milk
  6. Vanilla Waffers (optional)
Instructions
  1. Mix together pumpkin pie mix, both puddings, 1 tub cool whip and the milk (one item at a time).
Notes
  1. Can be dressed up by layering pudding with 2nd tub of cool whip, and vanilla waffers in clear bowl or individual glasses.
Adapted from Weight Watcher's
beta
calories
121
fat
4g
protein
3g
carbs
17g
more
Adapted from Weight Watcher's
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Favorite Go-To Meals

Breakfasts

  • Plain yogurt w/ raw rolled oats, cinnamon, banana or blueberries, & dates
  • Pan sautéed mushrooms, onions, spinach, eggs & Pico de Gallo
  • 2 poached eggs, quinoa, pesto or saracha & orange wedges
  • Eggs, onion, zucchini, mushroom in microwave
  • Cottage cheese w/sugar free jello
  • Cottage cheese w/salt & pepper
  • Baked oatmeal with steel cut oats
  • Frittata in silicone cupcake tins or Pam sprayed cupcake tins
  • Quinoa, hard boiled or poached egg, saracha or pesto
  • Steel cut oats with sugar free hazelnut creamer
  • Scrambled eggs with sliced tomatoes & avocado

 

Lunches

  • Home-made 3 bean salad, cottage cheese & red potato
  • Persian cucumbers w/seasoning, pepper jack cheese, brown rice, broccoli
  • Aonami Sushi (restaurant in Chico)
  • Pintos or black beans, diced cucumber cilantro & onion
  • Sliced meat wrapped around Havarti cheese & pickled asparagus (homemade pickling: blanch veggies first, the soak in 50% water and 50% vinegar brine, keep in refrigerator)
  • Trader Joes Meats
  • String Cheese wrapped in sliced meats
  • Tuna, cilantro, lemon, tomato in lettuce wrap
  • “Split pea” soup made with green beans and cauliflower instead of peas
  • Soups thickened with pureed veggies

 

Dinners

  • Salmon patties
  • Spaghetti squash w/ pesto
  • Spaghetti squash primavera
  • Garlic shrimp & artichokes
  • Chicken thigh, roasted veggies & new potato
  • Zucchini w/marinara sauce
  • Spaghetti sauce w/ ground beef, no pasta
  • Spaghetti Squash Primavera
  • Ruth’s Mozzarella Meatballs
  • Baked Chicken fajitas
  • Black bean soup
  • Grilled fish
  • Tuna in lettuce wraps
  • Costco Meatballs with sauce
  • Curried vegetables over cauliflower
  • Cauliflower “Fried Rice”
  • Eggplant, zucchini, ricotta cheese, marinara sauce lasagna

 

Blue Cheese Salad Dressing

 

Blue Cheese Dressing
Serves 12
Once you make your own blue cheese dressing, you won’t be able to eat the grocery store stuff from a bottle on a shelf ever again. This is the ultimate and it’s actually GOOD for you. Greek yogurt is the key!
Write a review
Print
Prep Time
20 min
Cook Time
2 min
Total Time
22 min
Prep Time
20 min
Cook Time
2 min
Total Time
22 min
83 calories
4 g
11 g
6 g
3 g
3 g
47 g
178 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
47g
Servings
12
Amount Per Serving
Calories 83
Calories from Fat 56
% Daily Value *
Total Fat 6g
10%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 11mg
4%
Sodium 178mg
7%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
2%
Sugars 2g
Protein 3g
Vitamin A
2%
Vitamin C
2%
Calcium
8%
Iron
1%
* 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 teaspoon olive oil
  2. 1 cup thinly sliced shallots (about 4 ounces) - near the onion and garlic in the produce section - usually in a small net bag. Buy them, it's important.
  3. 3 tablespoons Hellmann's mayonnaise
  4. 1 cup Fage Greek yogurt
  5. 4 ounces blue cheese, room temperature, crumbled
  6. Sea salt and freshly ground black pepper
Instructions
  1. Saute shallots in oil until deep golden brown, 12 to 15 minutes, set aside to cool. In a medium bowl, whisk together mayonnaise and yogurt; add blue cheese mashing with rubber spatula to blend until smooth. Season to taste with sea salt and black pepper to taste. Stir in the caramelized shallots. Cover and chill before serving to blend flavors.
beta
calories
83
fat
6g
protein
3g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Chico Sports Club Member Discounts

As a patient at North Valley Surgery, you can get a sweet discount at Chico Sports Club.  You and up to 3 others(family, friend, coworkers, other NVSA patient) join together as a small group to get the discount.  Or you can join on your own and still receive a discount. Currently, if you as a group of 4  your monthly dues will be 23$. 

If you need others to join with to get the discount, feel free to mention it at support group, or mention it to one of us to announce. 

Chico Sports Club, 260 Cohasset Rd, Chico.  (530)345-9427.

 

Cauliflower Soup

 

Cauliflower Soup
Serves 16
Write a review
Print
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
22 calories
3 g
0 g
1 g
1 g
0 g
108 g
372 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
108g
Servings
16
Amount Per Serving
Calories 22
Calories from Fat 7
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 372mg
16%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
4%
Sugars 1g
Protein 1g
Vitamin A
1%
Vitamin C
39%
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. ½ Tbsp. olive oil
  2. 2 garlic cloves, minced
  3. 1 onion, diced
  4. 1 head cauliflower, diced
  5. 32 ounces vegetable broth
  6. 1 tsp. salt
  7. grated parmesan for serving, if desired (do not add if making paleo)
  8. sliced green onions for serving, if desired
Instructions
  1. In a dutch oven pot (or heavy pot), heat olive oil over medium heat. Add onion and garlic. cook until softened, about 5 minutes.
  2. Add cut up cauliflower and vegetable broth. Bring to a boil then cover and simmer for 15-20 minutes until cauliflower is softened.
  3. Carefully pour entire contents of pot into blender (I use my Vitamix). Add salt.
  4. Carefully blend until smooth. Serve in bowls with grated parmesan cheese on top (if desired) and sliced green onions.
beta
calories
22
fat
1g
protein
1g
carbs
3g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Easy Crockpot Chicken Mexicano

Easy Crock Pot Chicken Mexicano
Serves 8
This crock pot recipe is so popular two people brought it to our Crock Pot class!
Write a review
Print
Prep Time
15 min
Total Time
4 hr
Prep Time
15 min
Total Time
4 hr
120 calories
6 g
37 g
4 g
15 g
1 g
117 g
519 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
117g
Servings
8
Amount Per Serving
Calories 120
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 37mg
12%
Sodium 519mg
22%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
3%
Sugars 2g
Protein 15g
Vitamin A
3%
Vitamin C
1%
Calcium
3%
Iron
6%
* 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. 4 chicken breasts
  2. 1 package fajita seasoning mix
  3. 1 can cream of mushroom soup
  4. 1 cup salsa (La Victoria green taco sauce is a favorite)
  5. Corn tortillas (cut in quarters)
Instructions
  1. Lay chicken in crock pot. Mix in remaining ingredients and pour over chicken. Cook 4-6 hours on low. Take chicken out and shred (or leave it in and it shreds easily with knife or fork), return to pot. Serve with a sprinkle of grated cheese, and lite sour cream or plain yogurt (optional). Serve with baked corn tortilla quarters as an option.
beta
calories
120
fat
4g
protein
15g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Easy Crockpot Chicken and Black Bean Taco Salad

Easy Crock Pot Chicken and Black Bean Taco Salad
Serves 6
Nell Stephens shared this recipe at our recent Crockpot-themed Post-Op Living class. This simple slow cooker chicken taco salad is high in fiber and protein which means it's very satisfying – all for under 300 calories. Trust me, you won't miss the tortillas! Keep the cilantro dressing in the fridge for any salad.
Write a review
Print
Prep Time
15 min
Total Time
4 hr
Prep Time
15 min
Total Time
4 hr
281 calories
17 g
68 g
11 g
30 g
3 g
259 g
603 g
4 g
0 g
8 g
Nutrition Facts
Serving Size
259g
Servings
6
Amount Per Serving
Calories 281
Calories from Fat 94
% Daily Value *
Total Fat 11g
17%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 68mg
23%
Sodium 603mg
25%
Total Carbohydrates 17g
6%
Dietary Fiber 7g
28%
Sugars 4g
Protein 30g
Vitamin A
32%
Vitamin C
17%
Calcium
14%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Crockpot
  1. 2 (16 oz total) skinless, boneless chicken breasts
  2. 1 tablespoon reduced sodium taco seasoning
  3. 1/2 teaspoon cumin
  4. 1 cup canned black beans, rinsed
  5. 1 cup chunks salsa
For the Salad
  1. chopped romaine or red leaf
  2. 1/4 cup reduced Mexican cheese blend
  3. 1/2 cup zesty avocado cilantro buttermilk dressing
For the Dressing
  1. 3/4 cup low-fat buttermilk
  2. 1 small jalapeno, seeds removed, leave them in if you want it spicy
  3. 1/4 cup of fresh cilantro
  4. 1 medium haas avocado
  5. 1 clove garlic
  6. 2 tbsp chopped scallion
  7. juice of 1 lime
  8. 1/8 tsp cumin
  9. 1/4 tsp fresh ground pepper
  10. 1/2 tsp kosher salt
Crockpot
  1. Place the chicken in the slow cooker and season with taco seasoning and cumin. Pour the beans over the chicken and top with salsa. Cover and cook in the crockpot on Low for 4 hours, or until the chicken is tender and easily shreds with 2 forks. Shred the chicken and combine with the beans and sauce, keep warm until ready to eat. Makes 3 1/2 cups.
For the Dressing
  1. Combine all the ingredients in a blender and blend until smooth. For a thinner dressing add more buttermilk, for a thicker dip use less.
  2. To make the salad, place lettuce on each plate, top with 2-3 oz chicken and bean mixture, 1 Tbsp cheese and 1 Tbsp zesty avocado buttermilk dressing.
beta
calories
281
fat
11g
protein
30g
carbs
17g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/