Category Archives: Vegetarian

Farmer’s Market Roasted Marinara

 

Farmer's Market Roasted Marinara
Serves 7
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Prep Time
15 min
Prep Time
15 min
85 calories
11 g
0 g
5 g
2 g
1 g
179 g
2033 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
179g
Servings
7
Amount Per Serving
Calories 85
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 2033mg
85%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
16%
Sugars 5g
Protein 2g
Vitamin A
25%
Vitamin C
43%
Calcium
10%
Iron
18%
* 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 zucchini
  2. 1 yellow squash
  3. 1 yellow onion
  4. 4-5 tomatoes large (or 4 pts cherry or 10-15 Romas depending on size) 6 garlic cloves
  5. 2 Tbsp Parsley
  6. 2 Tbsp Garlic (minced)
  7. 2 Tbsp Thyme
  8. 2 Tbsp Sage
  9. 2 Tbsp Rosemary
  10. 2 Tbsp Oregano
  11. 2 Tbsp Sea Salt
  12. 1 Tbsp Ground Black Pepper
  13. 2 Tbsp Extra Virgin Olive Oil
Instructions
  1. Pre-heat oven to 400 degrees.
  2. Score tomatoes with an X on bottom.
  3. Slice zucchini and squash in half long ways, then into half-moon slices.
  4. Slice onion in half through the root. Slice top and bottom of onion off, remove outer skin and discard. Slice onion into thin slices (Julienne). Divide in half.
  5. Toss half of the onion and the squash and zucchini with 1Tbsp olive oil, 1 Tbsp salt & 1/2 Tbsp pepper. Place on a sheet pan with garlic cloves and roast in oven for 20-35 minutes. Cool
  6. Remove skin from roasted tomatoes and place juice and tomato in bowl with all other roasted veggies.
  7. In a large Skillet put remaining olive oil and onion, sauté until translucent. Add garlic (add more if you like garlic!!) Throw in herbs and cook until fragrant, add roasted veggies from oven. Cook for 5-10 minutes.
Notes
  1. Serve immediately over your choice or noodles, or our favorite Zoodles!
beta
calories
85
fat
5g
protein
2g
carbs
11g
more
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Tofu Steaks with ‘Gravy’

Tofu Steaks with 'Gravy'
Serves 6
The miso adds a gravy-like flavor. PostOp Living non-tofu lovers loved it!
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
82 calories
4 g
0 g
5 g
7 g
1 g
102 g
116 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
102g
Servings
6
Amount Per Serving
Calories 82
Calories from Fat 42
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 116mg
5%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
4%
Sugars 1g
Protein 7g
Vitamin A
3%
Vitamin C
6%
Calcium
14%
Iron
10%
* 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 (14-ounce) block extra firm tofu
  2. 1 tablespoon white or yello miso (find it in produce section of grocery store)
  3. 6 tablespoons warm water
  4. Vegetable oil for frying
  5. Scallions and black sesame seeds for garnish (optional)
Instructions
  1. 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.
  2. In a small bowl, mix together miso, water, and ginger.
  3. Heat a little vegetable oil in a skillet. Fry tofu until golden on both sides. Reduce heat to low.
  4. Pour miso mixture over and between tofu slices and cook until sizzling.
  5. Just before serving, garnish with scallions and sesame seeds.
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calories
82
fat
5g
protein
7g
carbs
4g
more
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Eggless Egg Salad

Eggless Egg Salad
Serves 8
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.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
86 calories
4 g
5 g
7 g
3 g
1 g
80 g
162 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
80g
Servings
8
Amount Per Serving
Calories 86
Calories from Fat 60
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 5mg
2%
Sodium 162mg
7%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
2%
Sugars 2g
Protein 3g
Vitamin A
4%
Vitamin C
4%
Calcium
3%
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. 1 pound soft tofu (1 package)
  2. 1/2 cup Ojai Light Lemon Mayonnaise (most grocery stores- good whole food mayo)
  3. 2 tsp Dijon mustard
  4. 1 Tbsp yellow mustard
  5. 1 Tbsp fresh dill (optional)
  6. 1 tsp celery seed (optional)
  7. 1/2 teaspoon cayenne
  8. 1 teaspoon turmeric
  9. 2 tablespoons chopped flat-leaf parsley
  10. 1/4cup diced green onions or red onion
  11. Salt and pepper
Instructions
  1. 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.
beta
calories
86
fat
7g
protein
3g
carbs
4g
more
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Coconut Curry Lentils

Coconut Curry Lentils
Serves 10
if you think of lentils as lentil soup... think again. This is very yummy, and a meatless, high fiber, uber healthy alternative to meat for dinner
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Prep Time
10 min
Prep Time
10 min
166 calories
14 g
0 g
10 g
7 g
7 g
143 g
291 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
143g
Servings
10
Amount Per Serving
Calories 166
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 7g
37%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 291mg
12%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
25%
Sugars 1g
Protein 7g
Vitamin A
1%
Vitamin C
4%
Calcium
3%
Iron
17%
* 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 cup dry lentils
  2. 1 can unsweetened coconut milk
  3. 3 cups chicken broth
  4. 1 medium onion diced
  5. 1 TBSP olive oil
  6. 1.5 tsp curry powder
  7. 1/2 tsp salt
  8. 1/2 tsp pepper
  9. Cilantro or green onion
Instructions
  1. Sauté onions in olive oil until soft. Add coconut milk, broth, curry powder, salt and pepper. Stir well. Bring to boil. Add lentils. Lower heat to medium. Cook about 20 minutes or until lentils are soft. Garnish with cilantro or green onions
beta
calories
166
fat
10g
protein
7g
carbs
14g
more
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Thai Quinoa Meatballs

 

 

Thai Quinoa Meatballs
Serves 6
Submitted by Ruth Ann
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Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
343 calories
39 g
0 g
17 g
14 g
2 g
193 g
574 g
10 g
0 g
12 g
Nutrition Facts
Serving Size
193g
Servings
6
Amount Per Serving
Calories 343
Calories from Fat 139
% Daily Value *
Total Fat 17g
25%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 574mg
24%
Total Carbohydrates 39g
13%
Dietary Fiber 6g
23%
Sugars 10g
Protein 14g
Vitamin A
284%
Vitamin C
11%
Calcium
8%
Iron
13%
* 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 (15-ounce) can chickpeas, drained and rinsed
  2. 1/2 cup cooked quinoa
  3. 2 tablespoons coconut sugar
  4. 2 tablespoons creamy peanut butter
  5. 2 tablespoons tamari
  6. 1/4 cup fresh finely chopped cilantro
  7. 1/4 cup finely chopped green onion
  8. 1 teaspoon chili garlic sauce
  9. large pinch of salt (omit if using salted peanut butter)
  10. 3/4 cup crushed roasted peanuts, plus more for topping
For Serving
  1. 6-8 large carrots, peeled and thinly sliced
  2. Peanut Sauce (see notes)
  3. fresh cilantro
  4. lime juice
Instructions
  1. 1. Preheat the oven to 350°F and line a baking sheet with parchment paper. Pat dry the drained and rinsed chickpeas with a paper towel then arrange them on the baking sheet. Bake in the oven for 12 minutes to dehydrate, then set aside to cool.
  2. 2. Transfer the cooled chickpeas to the bowl of a food processor and pulse on low to pulverize. Alternatively, you can mash them with a fork. Lightly grease the lined baking sheet then set aside to use later.
  3. 3. Add the chickpea mixture along with the remaining ingredients to a large bowl and stir to combine. Taste and adjust seasonings as needed. Add more crushed peanuts if the mixture is too wet. This will depend on how moist the quinoa is or how oily the peanut butter is.
  4. 4. Scoop out a heaping tablespoon of the mixture at a time and use your hands to roll it into balls. Coat the balls in the crushed peanuts then arrange them on the lightly greased baking sheet. Bake for 15 minutes, then gently turn/flip them and bake for another 10-15 minutes. The longer they cook, the firmer they will get. Allow to cool at least 10 minutes.
  5. 5. Serve the meatballs over carrot noodles with peanut sauce, fresh cilantro, and lime juice. Store leftovers in an airtight container for up to 3 days.
Notes
  1. To make the Peanut Sauce combine 1/2 cup creamy peanut butter, 2 tablespoons tamari, 2 tablespoons coconut sugar, 1 teaspoon chili garlic sauce and juice of 1 lime in a small bowl. Whisk in 4 tablespoons (or more) hot water to thin, as needed.
beta
calories
343
fat
17g
protein
14g
carbs
39g
more
Adapted from From Everyday Cooking by Dana Schultz
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Tofu Jerky

tofu jerky

Tofu Jerky
Wait. I know, the mention of tofu is an immediate "blek". These were quite a hit amongst a group of tofu skeptics. Try it, and have another go-to for a protein snack or meal protein. It's great on it's own, or with a grain and vegies.
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Prep Time
10 min
Total Time
30 min
Prep Time
10 min
Total Time
30 min
589 calories
15 g
0 g
56 g
13 g
8 g
142 g
2138 g
1 g
0 g
46 g
Nutrition Facts
Serving Size
142g
Amount Per Serving
Calories 589
Calories from Fat 493
% Daily Value *
Total Fat 56g
86%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 40g
Cholesterol 0mg
0%
Sodium 2138mg
89%
Total Carbohydrates 15g
5%
Dietary Fiber 7g
28%
Sugars 1g
Protein 13g
Vitamin A
0%
Vitamin C
0%
Calcium
2%
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.
Ingredients
  1. A package firm or extra firm tofu.
  2. 1/4 cup low sodium soy sauce or tamari
  3. 1/4 cup olive oil
  4. 2 Tbsp nutritional yeast (optional)
Instructions
  1. Let tofu sit out on paper towel for 5-15 minutes to drain off extra moisture, if you're walking by, press down on it. Mix olive oil, soy sauce, and yeast together in a medium pyrex dish or bowl.
  2. Slice the whole tofu brick in half crosswise so you can slice into 1/4" slices that are about 3" long. Just get them so they are pretty thin. Add to the marinade and gently mix it so that all the tofu wedges are coated. If you have time, stick in the fridge and let it sit overnight. If you don't, lay the tofu wedges on a cookie sheet and bake at 375 degrees until they're kinda crispy but not burned. Check them in 15 minutes, turn wedges over with a spatula, let them go another 10-15 minutes or more til crispy on edges, about a total baking time of 30 minutes. Let cool, then store in a tupperware.
beta
calories
589
fat
56g
protein
13g
carbs
15g
more
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Mason Jar Burritos

 

Mason Jar Burritos
Serves 12
Mason Jar meals are super for bariatrics. The idea is to make up 5 on Sundays, and grab and go lunch for the week. The stacking in a jar is pretty, and a great way to portion out protein, vegies, dressing, and yumminess. Smaller jelly jars work better for bariatric portions. Thanks to Cindy for sharing this with PostOp Living last night.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
95 calories
17 g
1 g
1 g
5 g
0 g
111 g
303 g
2 g
0 g
1 g
Nutrition Facts
Serving Size
111g
Servings
12
Amount Per Serving
Calories 95
Calories from Fat 13
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 1mg
0%
Sodium 303mg
13%
Total Carbohydrates 17g
6%
Dietary Fiber 3g
13%
Sugars 2g
Protein 5g
Vitamin A
22%
Vitamin C
14%
Calcium
5%
Iron
7%
* 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 cup cooked quinoa
  2. 1 ⅓ cup Zesty Black Beans
  3. 4 cups lettuce, chopped
  4. 1 cup kale, de-ribbed and thinly chopped, or romaine, or lettuce
  5. 8 tablespoons plain Greek yogurt
  6. 4 handfuls of sprouts (i.e. Sunflower sprouts) or cilantro
  7. 2 cups of Cherry Tomato Salsa
  8. 4 large jars
Instructions
  1. Add cooked quinoa to the bottom of the jars.
  2. Add cooked Zesty Black Beans.
  3. Add lettuce.
  4. Add kale.
  5. Add Cherry Tomato Salsa and a few spoonfuls of the salsa juice (NOTE: this is your dressing).
  6. Add Greek yogurt.
  7. Top with a handful of sprouts and/or cilantro.
  8. Seal and pack for later. (NOTE: Be sure not to pack the jar to the rim. You need some space to shake and combine.)
Notes
  1. You can vary the grains and other ingredients. Brown rice or frozen corn for the starch. Cilantro, radishes, avocado, go wild.
beta
calories
95
fat
1g
protein
5g
carbs
17g
more
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Eggplant Meatballs

 

Eggplant Meatballs
Serves 4
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Prep Time
20 min
Prep Time
20 min
330 calories
49 g
0 g
12 g
10 g
2 g
356 g
911 g
10 g
0 g
10 g
Nutrition Facts
Serving Size
356g
Servings
4
Amount Per Serving
Calories 330
Calories from Fat 103
% Daily Value *
Total Fat 12g
18%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 911mg
38%
Total Carbohydrates 49g
16%
Dietary Fiber 10g
39%
Sugars 10g
Protein 10g
Vitamin A
18%
Vitamin C
32%
Calcium
9%
Iron
20%
* 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. 3 tablespoons olive oil
  2. 1 pound eggplant, unpeeled, cut into cubes no larger than 1 inch
  3. 1 teaspoon salt
  4. ½ teaspoon pepper
  5. 1 onion, chopped
  6. 1 tablespoon minced garlic
  7. 1 cup cooked or canned white beans
  8. ¼ cup chopped fresh parsley
  9. 1/2 cup breadcrumbs, preferably whole wheat
  10. Pinch red chile flakes (optional)
  11. 2 cups All-Purpose Tomato Sauce
Instructions
  1. Heat the oven to 375°F. Use 1 tablespoon olive oil to grease a large rimmed baking sheet. Put 1 tablespoon oil in a large skillet over medium-high heat. When it’s hot, add the eggplant and ¼ cup water. Sprinkle with the salt and pepper and cook, stirring occasionally, until the pieces shrivel a bit and are tender and beginning to color, 10 to 15 minutes. Transfer the eggplant to the bowl of a food processor.
  2. Add the remaining 1 tablespoon oil to the pan along with the onion and garlic and return to the heat. Cook, stirring frequently until they’re soft and translucent, 3 to 5 minutes. Meanwhile, drain the beans; if using canned, rinse the beans also. Add the beans and parsley to the work bowl with the eggplant and pulse until well combined and chopped, but not pureed.
  3. Toss the eggplant mixture with the onion and garlic, then add the breadcrumbs and red chile flakes if you’re using them. Taste and adjust the seasoning. Roll the mixture into 12 balls about 2 inches in diameter; transfer them to the prepared pan. Bake, undisturbed, until they’re firm and well browned, 25 to 30 minutes.
  4. Meanwhile, warm the tomato sauce. Serve the meatballs hot or at room temperature along with the tomato sauce.
Notes
  1. Variations
  2. Mushroom Meatballs
  3. For those who don’t fancy eggplant, or just as a change, substitute 1 pound chopped mushrooms of any kind for the eggplant. In Step 1, cook them until the pan is dry and they start to stick a bit, 5 to 10 minutes. Then mix, form, and bake as in the original recipe.
  4. Cauliflower Meatballs
  5. Substitute 1 pound chopped cauliflower for the eggplant; core and roughly chop it. In Step 1, cook the pieces until the pan is dry and they start to brown a bit, 10 to 15 minutes. Then mix, form, and bake as in the original recipe.
beta
calories
330
fat
12g
protein
10g
carbs
49g
more
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