Crazy Ingredient Brownies

Crazy Ingredient Brownies
Serves 16
They'll never guess what the crazy ingredients are! Royanne Gale (5 years WLS) has made these treats famous at support groups and classes. Her menfolk family members now demand them.
Write a review
Print
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
45 calories
8 g
1 g
2 g
1 g
1 g
23 g
35 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
23g
Servings
16
Amount Per Serving
Calories 45
Calories from Fat 14
% Daily Value *
Total Fat 2g
2%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 1mg
0%
Sodium 35mg
1%
Total Carbohydrates 8g
3%
Dietary Fiber 1g
5%
Sugars 4g
Protein 1g
Vitamin A
0%
Vitamin C
4%
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. 1/4 cup cocoa powder
  2. 3 tbsp brown sugar
  3. 2 tbsp spelt flour
  4. 3/4 tsp baking powder
  5. 1/4 tsp baking soda
  6. 1/4 tsp instant coffe
  7. pinch salt
  8. 1 1/2 tbsp ground flax
  9. 3 tbsp water
  10. 3/4 cup frozen cauliflower, thawed
  11. 1/4 cup quick oats
  12. 1/4 cup blueberries (fresh or frozen)
  13. 1/4 tsp vanilla
  14. 2 tbsp milk
  15. 1/4 cup chocolate chips
Instructions
  1. Preheat oven to 350F. Whisk together all ingredients through salt (cocoa, sugar, flour, bakign powder and soda, and salt) in medium bowl. In a small bowl, combine flax and water, and set aside. Place cauliflower and quick oats in food processor and process until broken down into small chunks. Add blueberries to food processor and process until blueberries are well broken down. Add in flax mixture and vanilla, and process one more time until all combined. Add wet ingredients to dry and mix as best you can. Gentily mix in milk, and then stir to combine. Fold in chocolate chips. Scoop batter into greased loaf pan and bake 30 minutes. Once done, remove from oven and let cool for a couple minutes. Then flip brownies onto cloth, and out of pan. Let cool a couple more minutes on cloth, before slicing. Refrigerate until serving time, with the side that was face-up in the oven, down.
Notes
  1. Makes 8 "normal brownies" or 16 or more WLS portions
beta
calories
45
fat
2g
protein
1g
carbs
8g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Low Carb Egg Breakfast Muffins

Low Carb Egg Breakfast Muffins
Serves 12
Consider these your "fast food" post-op living breakfast. Use the basic recipe and vary to "kitchen sink", whatever ingredients you have around.
Write a review
Print
Prep Time
5 min
Cook Time
18 min
Total Time
23 min
Prep Time
5 min
Cook Time
18 min
Total Time
23 min
127 calories
7 g
193 g
7 g
10 g
3 g
157 g
369 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
157g
Servings
12
Amount Per Serving
Calories 127
Calories from Fat 64
% Daily Value *
Total Fat 7g
11%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 193mg
64%
Sodium 369mg
15%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Sugars 2g
Protein 10g
Vitamin A
100%
Vitamin C
52%
Calcium
12%
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. 1-2 handfuls diced fresh spinach
  2. 1 bell pepper (your favourite colour)
  3. 3 green onions
  4. (4 little cherry tomatoes/one normal tomato)
  5. 12 Eggs
  6. 1 tsp salt
  7. 12 slot muffin tin
  8. Optional - these all go great. Add whatever you fancy!
  9. 2 oz grated cheese (eg. cheddar)
  10. 2-3 splashes of Tapatio, tabasco, Siracha, or salsa
  11. salt and pepper
  12. Baking paper or muffin cups (only if you don't have a nonstick muffin tin)
Instructions
  1. Preheat the oven to 390°F.
  2. Wash and dice the pepper, onions and other vegetables and put them in a large mixing bowl.
  3. Add the eggs and salt and mix well. Pro tip - crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  4. Optionally add some hot sauce,.
  5. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups - definitely saves time on doing the washing up ;)
  6. If you’re so inclined then layering some cheese over the top of each muffin before they go into the oven is a delicious addition! You can also mix in the cheese to the batter.
  7. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch.
  8. Bon Appetit!!
Notes
  1. Vary ingredients, such as zucchini, red onion, tomatoes, cubed ham, etc.
beta
calories
127
fat
7g
protein
10g
carbs
7g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Ricotta Fritters

Ricotta Fritters
Serves 10
Write a review
Print
Prep Time
2 min
Cook Time
10 min
Total Time
12 min
Prep Time
2 min
Cook Time
10 min
Total Time
12 min
95 calories
3 g
40 g
6 g
6 g
4 g
56 g
113 g
0 g
0 g
2 g
Nutrition Facts
Serving Size
56g
Servings
10
Amount Per Serving
Calories 95
Calories from Fat 56
% Daily Value *
Total Fat 6g
10%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 40mg
13%
Sodium 113mg
5%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
1%
Sugars 0g
Protein 6g
Vitamin A
4%
Vitamin C
7%
Calcium
13%
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. 1½ cups ricotta - use a brand like Calabro that is dryer and your result will be better
  2. 1 large egg
  3. ¼ teaspoon freshly grated nutmeg - Badia brand under one dollar for 3 whole nutmegs
  4. 1 lemon for zesting
  5. ¼ cup Parmesan cheese
  6. 2 tablespoons flour
  7. sea salt and freshly ground black pepper
  8. olive oil
Instructions
  1. Blend the ricotta, egg, nutmeg, ½ teaspoon lemon zest, Parmesan, flour, ½ teaspoon salt and a few grinds of black pepper until a thick batter forms.
  2. Heat 1 tablespoon olive oil in a nonstick skillet over medium high heat and use a big spoon to make dollops of mixture in the pan - I like to make many, small fritters as they are easier to flip over. Cook for 1 to 2 minutes, peek under the edge and if nicely browned, carefully turn and cook on other side until softly firm to touch and golden brown.
  3. Serve plain or with a minced grape tomato salad with olive oil and balsamic.
beta
calories
95
fat
6g
protein
6g
carbs
3g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Foil Pouch Fish Fillets

Foil Pouch Fish Fillets
Serves 4
It's easy to be intimidating about preparing fish. This recipe is simple and will settle all your fears! Versatile to pretty much any kind of fish.
Write a review
Print
Prep Time
20 min
Cook Time
12 min
Prep Time
20 min
Cook Time
12 min
82 calories
8 g
22 g
1 g
11 g
0 g
128 g
78 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
128g
Servings
4
Amount Per Serving
Calories 82
Calories from Fat 11
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 22mg
7%
Sodium 78mg
3%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
8%
Sugars 4g
Protein 11g
Vitamin A
21%
Vitamin C
77%
Calcium
2%
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. Aluminum Foil or Ready made foil packets
  2. Tilapia or Mahi Mahi fillets
  3. Mini sweet peppers
  4. Red onion
  5. Cherry or grape tomatoes
  6. A fresh lime or lemon
  7. Old Bay Seasoning
Instructions
  1. Lay out a foil square for each dinner. Layer the fish, pepper and red onion pieces, a couple cut tomatoes, a squeeze of lime, drizzle with olive oil, season with Old Bay Seasoning. Fold over the foil and seal it like a pouch.
  2. Three ways to cook your fish packets...
  3. 1. OVEN: Cook in preheated 400 degree oven for 12 minutes
  4. 2. GRILL: Pop on a hot preheated grill with top down for 12 minutes
  5. 3. SKILLET: Place on a dry hot preheated skillet and cook for 12 minutes
Notes
  1. 2 servings or 4 WLS servings
beta
calories
82
fat
1g
protein
11g
carbs
8g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Cauliflower Crust Pizza

Cauliflower Crust Pizza- Super Good!
Serves 8
Once again... Cauliflower continues to amaze!
Write a review
Print
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
119 calories
6 g
41 g
7 g
9 g
4 g
132 g
357 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
132g
Servings
8
Amount Per Serving
Calories 119
Calories from Fat 59
% Daily Value *
Total Fat 7g
10%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 41mg
14%
Sodium 357mg
15%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 3g
Protein 9g
Vitamin A
8%
Vitamin C
60%
Calcium
21%
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. ½ a large head of cauliflower
  2. 1 garlic clove, minced
  3. ½ teaspoon dried oregano
  4. Kosher salt and freshly ground black pepper
  5. 1 large egg
  6. ½ cup romano or parmesan cheese
  7. ½ cup marinara sauce
  8. sliced mushrooms
  9. 1 cup shredded mozzarella
  10. Crushed red pepper flakes
Instructions
  1. Line a rimmed baking sheet with parchment paper, brush with olive oil and preheat oven to 450 F. If you have a pizza stone, go ahead and use it but I have discovered that parchment creates a crisper crust. Parchment on pizza stone is ideal.
  2. Add the cauliflower, garlic, oregano, ½ teaspoon salt and a few generous grinds of black pepper to a food processor and pulse until finely ground to the size of uncooked rice. Add the egg and romano cheese and pulse until just blended and the mixture can be pinched and will hold together.
  3. Evenly spoon the cauliflower mixture into a 12 inch circle on the parchment paper and pack it down. (I cover it with another sheet of parchment or wax paper and use my rolling pin or a wine bottle) Bake until browned and very dark, even looking slightly crispy and burned at the edges, 10 to 12 minutes. Place another sheet of parchment on top of crust and another baking sheet and flip so the other side can crisp, bake another 8 to 10 minutes.
  4. Remove the crust from the oven, turn on broiler.
  5. Spread crust with the marinara, add the mushrooms and mozzarella. Sprinkle with a good pinch of crushed red pepper. Broil until bubbly with browned spots, about 4 minutes.
Notes
  1. 4 servings or 8 WLS servings
beta
calories
119
fat
7g
protein
9g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Avocado Deviled Eggs

Avocado Deviled Eggs
Serves 12
These nicely portioned eggs make a really nice bariatric-friendly appetizer when you want to bring something you know You can eat to a party, or a tasty protein food to have on hand when you need a little change from regular ol' eggs for meals.
Write a review
Print
Prep Time
30 min
Prep Time
30 min
130 calories
4 g
186 g
10 g
7 g
2 g
92 g
136 g
1 g
0 g
7 g
Nutrition Facts
Serving Size
92g
Servings
12
Amount Per Serving
Calories 130
Calories from Fat 85
% Daily Value *
Total Fat 10g
15%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 186mg
62%
Sodium 136mg
6%
Total Carbohydrates 4g
1%
Dietary Fiber 2g
10%
Sugars 1g
Protein 7g
Vitamin A
7%
Vitamin C
7%
Calcium
4%
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. 12 eggs
  2. 2 avocados
  3. 1 tsp garlic powder
  4. 1/2 tsp onion powder
  5. 1/2 tsp white pepper
  6. 1/4 tsp salt
  7. 2 tsp mustard
  8. 1 tsp Frank's hot sauce,tabasco or Tapatio
  9. 1 Tbsp garlic chili sauce
  10. 1 tsp greek yogurt (opt)
  11. 2 Tbsp lime juice
  12. 2 green onions
Instructions
  1. 1. Hard boil the eggs, using your own method, or boil for 9 minutes, then let them sit in cold water for 10 minutes.
  2. 2. When cool, slide the eggs lengthwise and remove the yolks.
  3. 3. Mix all other ingredients, except egg whites, using a blender, mixer, or food processor to a creamy consistency.
  4. 4. Fill the egg whites with the mixture. Garnish as you wish with a dash of tabasco, salt and pepper.
Notes
  1. Optional to use the yolks or not. Eggs in the daily diet, even with yolks, have been proven to have no impact on cholesterol level. The yolks also possess good fats like lecithin, so you can include guiltfree.
beta
calories
130
fat
10g
protein
7g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Greek Yogurt Lemon Pudding

Greek Yogurt Lemon Pudding or Pie
Serves 12
a delicious sugarfree dessert option
Write a review
Print
Prep Time
30 min
Total Time
1 hr
Prep Time
30 min
Total Time
1 hr
73 calories
10 g
9 g
3 g
2 g
2 g
71 g
67 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
71g
Servings
12
Amount Per Serving
Calories 73
Calories from Fat 25
% Daily Value *
Total Fat 3g
4%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 9mg
3%
Sodium 67mg
3%
Total Carbohydrates 10g
3%
Dietary Fiber 0g
0%
Sugars 3g
Protein 2g
Vitamin A
2%
Vitamin C
1%
Calcium
8%
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 package Jello Lemon Pudding Mix
  2. 1 cup fatfree or lowfat milk
  3. 2 cup Fage' brand plain yogurt
  4. lemon zest (optional)
For pie crust (optional)
  1. 1 package graham crackers
  2. 2 Tbsp Splenda
  3. 1 Tb butter, melted
Instructions
  1. Mix all ingredients together in medium bowl.
  2. As pudding, divide into small individual pudding cups, 1/4 cup each.
  3. As pie, graham crackers in food processor or with rolling pin. Mix in Splenda and butter. Sprinkle pie crust on top of pudding cups.
beta
calories
73
fat
3g
protein
2g
carbs
10g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Protein Crepes

 

Protein Crepes
Serves 8
These versatile crepes are protein not carb, and perfect for a wrap for breakfast or lunch fillings, or a little fruit
Write a review
Print
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
60 calories
2 g
48 g
3 g
6 g
1 g
28 g
44 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
28g
Servings
8
Amount Per Serving
Calories 60
Calories from Fat 22
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 48mg
16%
Sodium 44mg
2%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
1%
Sugars 1g
Protein 6g
Vitamin A
8%
Vitamin C
7%
Calcium
13%
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. 2 eggs
  2. 3Tbsp Greek yogurt
  3. 3 scoops unflavored protein powder
  4. dash of vanilla
Instructions
  1. Mix all ingredients in a bowl with whisk or fork. Spoon onto hot, very lightly oiled skillet. Store between pieces of wax paper in the fridge, or serve immediately.
Notes
  1. These make a great substitute wherever you would be using bread for a sandwich, tortilla, hamburger bun, toast, etc. Ingenious!
beta
calories
60
fat
3g
protein
6g
carbs
2g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Low Carb Breakfast Balls

 

 

Low Carb Breakfast Balls
Serves 24
Write a review
Print
Prep Time
15 min
Cook Time
30 min
Prep Time
15 min
Cook Time
30 min
236 calories
1 g
82 g
19 g
15 g
8 g
76 g
376 g
0 g
0 g
9 g
Nutrition Facts
Serving Size
76g
Servings
24
Amount Per Serving
Calories 236
Calories from Fat 172
% Daily Value *
Total Fat 19g
30%
Saturated Fat 8g
42%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 82mg
27%
Sodium 376mg
16%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 15g
Vitamin A
5%
Vitamin C
1%
Calcium
15%
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. 2 lbs bulk pork sausage
  2. 1 lb ground beef
  3. 3 eggs
  4. 2 tablespoons dried onion flakes
  5. 1⁄2 teaspoon black pepper
  6. 1⁄2 lb sharp cheddar cheese, shredded
Instructions
  1. Mix all the ingredients together until thoroughly blended (it is best to use your hands or an electric mixer).
  2. Form into about 4 dozen 1 to 1 1/2 inch balls and place on a cookie sheet or broiler pan.
  3. Bake at 375°F for about 25 minutes.
  4. Once they are cool, they can be sorted into individual zip bags and frozen for a grab-and-go breakfast.
  5. NOTE: for Scotch Eggs, mold a bit of the raw meat mixture around a peeled hard-boiled egg (or eggs) and bake at 350°F for 30 minutes.
beta
calories
236
fat
19g
protein
15g
carbs
1g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Low Carb “Potato” Salad

Low Carb "Potato" Salad
Phase 3
Write a review
Print
775 calories
61 g
1120 g
39 g
52 g
13 g
1046 g
1625 g
36 g
0 g
19 g
Nutrition Facts
Serving Size
1046g
Amount Per Serving
Calories 775
Calories from Fat 348
% Daily Value *
Total Fat 39g
60%
Saturated Fat 13g
66%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 1120mg
373%
Sodium 1625mg
68%
Total Carbohydrates 61g
20%
Dietary Fiber 14g
58%
Sugars 36g
Protein 52g
Vitamin A
43%
Vitamin C
479%
Calcium
33%
Iron
40%
* 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 of cauliflower, steamed until tender in bite size pieces
  2. 6 boiled eggs, peeled & rinsed, with yolks separated out
  3. 1/3 c mayo or Miracle Whip
  4. 3 Tbsp mustard
  5. 3 Tbsp pickle relish
  6. 1/4 c chopped onion
  7. salt & pepper to taste
Instructions
  1. Cut up egg whites into small pieces. Then blend together with the rest of the ingredients. Garnish with egg slices, parsley and olive. Chill overnight. (Omit parsley and olives if still in phase 3).
beta
calories
775
fat
39g
protein
52g
carbs
61g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/