The Cozy Spoon

Tag: bariatric recipes

  • Bariatric-Friendly Stuffed Shells with Sausage and Spinach Sauce: A Heartwarming Recipe

    Bariatric-Friendly Stuffed Shells with Sausage and Spinach Sauce: A Heartwarming Recipe

    Rediscovering Comfort Food

    Hi there, I’m Valerie! After my bariatric surgery, I often found myself longing for my favorite Italian comfort dishes, especially stuffed shells. The rich flavors and wholesome textures felt distant until I decided to lighten up the recipe. I was surprised to discover how I could create a bariatric-friendly version that satisfies those cravings without the guilt! These stuffed shells are not only delicious but filled with lean protein, fresh greens, and comforting flavors.

    Ingredients You’ll Need

    • 8–10 whole wheat or protein pasta shells (or small shells if portioning smaller)
    • ½ lb lean turkey or chicken sausage, removed from casing
    • 1 cup part-skim ricotta cheese
    • ½ cup nonfat Greek yogurt (to boost protein and creaminess)
    • 1 cup fresh spinach, chopped
    • ½ cup reduced-fat mozzarella cheese
    • 1 cup low-sodium marinara or tomato sauce
    • 1 clove garlic, minced
    • 1 tsp Italian seasoning
    • Salt and pepper to taste
    • Optional garnish: chopped basil or light grated parmesan
    Optional add-ins:
    • 1 tablespoon of grated zucchini or riced cauliflower mixed into the filling for more volume and fiber.
    • A pinch of red pepper flakes for a touch of spice (only if tolerated).

    Step-by-Step Instructions

    1. Preheat oven to 375°F (190°C).
    2. Cook shells according to package directions until just al dente (they’ll continue cooking in the oven). Drain and let cool slightly.
    3. Brown sausage in a skillet over medium heat, breaking it into fine crumbles. Once browned, add garlic and spinach; cook until wilted (about 2–3 minutes). Remove from heat.
    4. In a bowl, combine ricotta, Greek yogurt, and half the mozzarella. Stir in the sausage-spinach mixture and season with Italian herbs, salt, and pepper.
    5. Spread half the marinara sauce in the bottom of a small baking dish.
    6. Stuff each shell with 1–2 tablespoons of filling and arrange seam-side up.
    7. Spoon over the remaining sauce and sprinkle with the rest of the mozzarella.
    8. Bake uncovered for 20–25 minutes, until hot and bubbly with light golden edges.
    9. Cool for 5 minutes before serving (to set the filling).
    Tip: Cover loosely with foil halfway through baking if the cheese browns too fast.

    Tips for Perfect Stuffed Shells

    For an extra protein boost, consider using protein-enriched or chickpea shells. If you prefer a smoother sauce, blend the spinach into the marinara. When serving, start with 1–2 stuffed shells per meal, paired with veggies or a crisp side salad. This meal is high in protein, lower in carbs and fat, making it a perfect post-bariatric comfort food option.
    Add a spoonful of extra sauce under each portion when plating for presentation and moisture.
    Store leftovers in an airtight container up to 3 days. Reheat gently in the oven or microwave with a splash of broth to prevent drying out.

    Join the Community!

    I’d love to hear about your own bariatric-friendly Italian recipes or see photos of your stuffed shells! Share them on Pinterest or Instagram to inspire others in our community. Let’s find comfort in cooking together!
  • Comfort in a Bowl: Easy Bariatric Chicken Soup Recipe

    Comfort in a Bowl: Easy Bariatric Chicken Soup Recipe

    Finding Joy in Homemade Soups

    Hi there! I’m Valerie. I used to find cooking pretty intimidating, just like many of you might. After my bariatric surgery, though, I found comfort in making homemade soups. A warm bowl of soup is always soothing, especially when it’s full of protein, flavor, and nourishment.

    Ingredients for Your Bariatric Chicken Soup

    To whip up this quick, healthy comfort food classic, you’ll need:
    • 1 cup chopped lean chicken breast
    • 4 cups low-sodium chicken broth
    • 1 cup protein noodles or low-carb noodle alternatives
    • 1 cup chopped vegetables (like spinach, zucchini, or carrots)
    • 1 tsp herbs (such as thyme or parsley) for flavor

    Step-by-Step Cooking Instructions

    Ready to get cooking? Follow these simple steps:
    1. In a pot, bring the low-sodium chicken broth to a gentle boil.
    2. Add the chopped chicken and cook for about 10 minutes, until it’s no longer pink.
    3. Stir in the protein noodles and vegetables, then simmer for another 5 minutes.
    4. Season with herbs, taste, and adjust as needed.
    5. Serve warm and enjoy!
    Bariatric Tip: Take smaller bites, eat slowly, and focus on portion control. This soup also reheats beautifully, making it perfect for meal prep or busy evenings.

    Boost Flavor Without the Calories

    Feeling adventurous? Try adding extra veggies like mushrooms, celery, or kale for more texture. You can also sprinkle a little lemon juice to brighten the flavor, all without adding extra sodium or calories.
    Nutritionally, this soup supports healthy weight maintenance and digestion, making it an excellent choice for quick high-protein meals after surgery.

    Serving Suggestion

    Serve your bariatric-friendly chicken soup with a side of light Greek yogurt dip and whole-grain crackers, or a small portion of mashed avocado for healthy fats. Garnish with a sprinkle of fresh parsley and a squeeze of lemon for that perfect restaurant-style finish.
    It’s cozy, satisfying, and ideal for anyone searching for easy bariatric meals, healthy comfort food, or quick post-surgery recipes.

    Join the Conversation!

    Before you go, I’d love to hear about your bariatric comfort food favorites!
    Share your recipes or soup photos with me on Pinterest or Instagram. Let’s inspire each other as we continue this healthy, delicious journey together!