The Cozy Spoon

Tag: easy post bariatric meals

  • Comfort in a Bowl: Bariatric-Friendly Slow Cooker 3-Bean Chili Recipe

    Comfort in a Bowl: Bariatric-Friendly Slow Cooker 3-Bean Chili Recipe

    Finding Comfort in Slow Cooking

    Hi! I’m Valerie. I used to find cooking a bit overwhelming, but after my bariatric surgery, I started making healthy slow cooker meals that saved me time. This 3-bean chili soon became a favorite at my house. It’s simple, tasty, and good for you.

    Ingredients for Our 3-Bean Chili

    To make this bariatric-friendly chili recipe, you will need:
    • 1 pound lean ground turkey or chicken
    • 1 can low-sodium chicken broth
    • 1 can of rinsed black beans
    • 1 can of rinsed kidney beans
    • 1 can of crushed tomatoes
    • 2 tablespoons chili powder
    • 1 teaspoon cumin
    • 3 cloves garlic, minced
    • 1 cup diced bell peppers and onions
    • Optional toppings: Greek yogurt, avocado slices, reduced-fat cheese
    • For early-stage post-op diets, start with 1 type of bean or mash them for easier digestion.

    Step-by-Step Instructions

    Follow these simple steps to create your chili:
    1. Brown the ground turkey or chicken in a large skillet.
    2. After browning, drain any liquid, then add the meat and all remaining ingredients to the slow cooker.
    3. Mix until well combined.
    4. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
    5. Enjoy this comforting, bariatric-friendly chili with Greek yogurt, cilantro, or avocado for a healthy addition of fats. It works well for meal prep, light lunches, or a filling dinner at any stage after surgery.

    Tips for Success

    As you embark on your healthy eating journey, keep these tips in mind:
    • For bariatric portion control, serve in small bowls.
    • This chili is freezer-friendly! Make extra and reheat for busy days.
    • Feel free to adjust the spice levels or swap out veggies to suit your taste.

    Nutritional Benefits

    Each serving is around 200–250 calories, rich in protein, and packed with fiber to keep you full and energized.
    This high-protein 3-bean chili is rich in fiber yet low in fat and sodium. It helps with digestion and fits well with post-surgery nutrition goals, making it a great easy dinner after bariatric surgery.

    Join the Conversation

    I’d love to see how you make this chili your own! Share your meal prep photos on Pinterest or Instagram so we can encourage each other. Happy cooking!
  • Bariatric-Friendly Jiffy Corn Casserole: A Cozy Recipe to Savor

    Bariatric-Friendly Jiffy Corn Casserole: A Cozy Recipe to Savor

    A Journey to Healthy Comfort Food

    Hi there! I’m Valerie. Like many of you, I used to find cooking a little intimidating. After my bariatric surgery, I still wanted comfort food, but I knew I had to make some changes.
    That’s when I started working on a lighter version of my favorite dish, Jiffy Corn Casserole. With just a few simple, bariatric-friendly ingredients, I found a tasty way to enjoy the cozy flavors I love while taking care of my health.

    Ingredients for a Bariatric-Friendly Meal

    To whip up this bariatric-friendly corn casserole, you will need:
    • 1 cup reduced-fat sour cream or Greek yogurt
    • 1 package sugar-free Jiffy mix alternative
    • 1 egg
    • 1 can of corn kernels, drained

    Easy Step-by-Step Instructions

    Just follow these easy steps, and you’ll have a healthy comfort food ready in under 40 minutes.
    1. Preheat your oven to 350°F (175°C).
    2. In a large bowl, mix the sour cream, Jiffy mix, egg, and corn until fully combined.
    3. Pour the mixture into a greased baking dish.
    4. Bake for 25-30 minutes or until golden brown.

    Make It Lighter & Tips

    To make it even lighter, try using smaller portions or swap in plain yogurt, egg whites, or low-fat cheese. If you want more flavor or protein, add some herbs, green chiles, or shredded chicken.
    This lighter Jiffy casserole has less fat and sugar, is high in protein, and is easy to digest. It’s a great choice for simple post-bariatric meals.

    Serving Ideas

    This recipe makes about 6 small servings, each under 200 calories and packed with protein from Greek yogurt and egg.
    Serve your casserole with lean protein, such as grilled chicken or turkey chili. You can also enjoy it as a golden, creamy side dish for the holidays that everyone will love, whether they are bariatric or not.

    Join the Conversation

    I’d love to see your bariatric-friendly creations! Share your recipes on Pinterest or Instagram, and let’s inspire each other to create more wholesome meals 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!