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Mar
05
2013

3 Recipes to Spice Up Your Diet

Fun chefOne of the tricks to having a successful diet and exercise regime is to switch it up every now and then.  Depending on your state of recovery proceeding surgery, we recommend that you are exercising at least 4 days out of the week for at least 30 minutes and sticking to a high-protein, low-carb and low-fat diet consuming 60-80 grams of protein daily.  Your diet is also restricted to a set amount of calories and volume per meal so you might already feel like you are being forced into a set routine.  Don’t get us wrong, routines are great, but alternating your diet and your exercise regime can help to add a bit more spice in your life.

There are tons of recipes out there for every stage of your recovery- try out some new ones. If you find it hard to make time to cook during the work week, set aside a bit of time on your weekend or day off to cook for the week or in bulk.  You can purchase pre-proportioned tupperware and even freeze what you make and thaw it later.  When you are restricted to small amounts of solids or purees, it is important to make sure every bite counts.  Starches and carbohydrates might be satisfying but they take up a lot of your dietary requirements with little nutrients. Making conscious substitutions and eating sensible proteins will help you stay satisfied throughout the day.

Here’s 3 tasty recipes to add to your diet:

Creamy Cauliflower Puree (serving size, 3/4 cup) – This recipe is a great alternative to mashed potatoes.  You can have it with vegetables, lean meats, or by itself if you haven’t yet progressed to solids.
Calories: 113
Fat: 6 grams
Carbohydrate: 13g

Ingredients:
1 large head of cauliflower cut into florets
4 cloves of garlic
1/3 cup of lowfat buttermilk or yogurt
3 teaspoons of extra virgin olive oil
1 teaspoon of salted butter
1/2 teaspoon salt
Dash of pepper

1.) Cook garlic and cauliflower until tender (steam in pot or in the microwave)
2.) Put garlic and cauliflower in food processor
3.) Add the remaining ingredients, pulse several times then process until at a smooth consistency
4.) If desired, garnish with chives

Cheesy Vegetarian Chili (serving size, 1 cup) – If you are feeling like a hearty chili, this is a great recipe. If you are craving more protein, you can add lean ground beef or turkey for a more meaty variation.
Calories: 145
Fat: 2.25 grams
Carbohydrates: 25g

Ingredients:
2 garlic cloves
2 teaspoons olive oil
1 large diced green pepper
1 cup chopped onion
½ lb of sliced mushrooms
14.5 oz can of diced tomatoes or 2 cups fresh tomatoes
8 oz tomato sauce
2 tbsp chili powder
1 thinly sliced zucchini
2- 15oz cans rinsed kidney or black beans
10 oz package of frozen corn
1 cup low fat shredded cheddar cheese

1.) Heat oil and garlic in large pan
2.) Stir in oinion, green pepper and mushroom – cook until tender
3.) Add tomato sauce, tomato, and chili powder – bring to boil
4.) Turn heat to low. Add zucchini and beans and simmer 10-15 minutes.
5.) Stir in frozen corn and cheese and simmer an additional 10 minutes

Serve topped with cheese.

Mexican Chicken Breasts (serving size, 3/4 cup) – This recipe is a great source of protein and flavor. Spice it up by using a spicier salsa and pair it with brown rice or cooked carrots.
Calories: 113
Fat: 6 grams
Carbohydrate: 13g

Ingredients:
1 package of taco seasoning (1.25 oz)
16 oz of boneless skinless chicken breasts
1 cup of salsa (mild, medium, or hot)
1/4 cup of fat free sour cream

1.) Place chicken breasts and taco seasoning in a gallon bag and shake until well coated
2.) Spray casserole dish with non-fat cooking spray
3.) Place chicken breasts in casserole dish
4.) Bake at 375 degrees for 30 minutes.
5.) Top breasts with salsa 5 minutes before they are done cooking
6.) Top with sour cream before serving

See these recipes and more like it at food.com and stay tuned for our next blog, 3 Exercise to Shake Up Your Workout Routine.  It doesn’t have to be hard to reach your weight loss goals; adding variety to your diet can liven up your meal plan.

As always, if you ever have any questions, concerns, or just need a motivating boost, give us a call 520-319-6000.