Recipes

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Main dish

A thoroughly modern coronation chicken

It is said that no self-respecting Royal Wedding Street Party should be without a dish of Coronation Chicken, but this combination of pre-cooked cold chicken mixed with a creamy curried mayonnaise and sometimes fruit, can be too high in fat and sugars for bariatrics. I have given the recipe a bariatric makeover and modern, much lighter, twist. I am sure chef Rosemary Hume and florist Constance Spry (credited with its invention) wouldn’t be unhappy with the result… and would find it most appropriate to celebrate the modern young Royals nuptials.
Alaskan Pollock and Prawn Biryani
  • Time: 18 minutes

Alaskan Pollock and Prawn Biryani

When the weather turns colder I often turn to the warming spicy foods of Indian origin. This recipe is one I make when I don’t want to venture to the stores but rely upon my freezer and storecupboard for basic but convenient ingredients.
Baked Romano Peppers/Capsicums
  • Time: 30 minutes

Baked Romano Peppers/Capsicums

Here is a simple yet satisfying vegetarian main meal dish that can be assembled and baked in minutes. Use half-fat or light mozzarella cheese to keep the fat content down. It is also delicious with crusty French style bread and a watercress salad, if you can tolerate them.
  • Time: 10 minutes

Balmoral bean salad

This salad is said to be one of the Royals' most favorite picnic dishes and would go extremely well with the Coronation Chicken instead of the usual vegetable and rice offering. The feta isn’t essential but does give a lively kick and extra protein to the salad.
BBQ wild Alaska salmon with roasted vegetable salad
  • Time: 1 hour

BBQ wild Alaska salmon with roasted vegetable salad

Summer is all about barbecues and al fresco dining. Bariatrics needn’t miss out with this high-protein treat of salmon served with a healthy roasted vegetable, lentil and wild rice salad.
Beef Pastitsada
  • Time: 4 hours

Beef Pastitsada

This slow-cook recipe of beef, flavored with allspice and red wine, comes from the Greek island of Corfu. It is ideal if you’re having a crowd over for supper – just pop it in the oven and forget about it until you’re ready to eat. WLS patients may find this is one of the first ways they can eat beef again (other than mince/ground beef) since it is gentle on the new stomach pouch. Serve with rice or mashed potato if you can tolerate a little, plus some seasonal green vegetables.
Cauliflower and Chicken Curry
  • Time: 25 minutes

Cauliflower and Chicken Curry

This is a mild and beautifully tender chicken curry that has been a firm favourite from my bariatric cookery book ‘Return to Slender’ (available from www.bariatriccookery.com) It can be made with 3 tbsp masala curry paste instead of all the separate spices mentioned in step 3 below if time is short. I have also given a vegetarian version for those who want to avoid meat.
Chicken and Egg Fried Rice
  • Time: 10 minutes

Chicken and Egg Fried Rice

This is a Chinese dish that can be made faster at home than any take-away delivery and has the virtue of being endlessly versatile because you can add any number of ingredients to it. I often throw in a few cooked prawns/shrimp, some diced ham or shredded spring onions/scallions for variety. I have also made this recipe with ‘cauliflower rice’ instead of the traditional type (simply steam cauliflower until tender crisp, drain and chop in a food processor until it resembles rice grains) – a prefect alternative for those who don’t tolerate rice too well after weight-loss surgery.
Chicken Breasts with Pesto and Parma Ham
  • Time: 40 minutes

Chicken Breasts with Pesto and Parma Ham

Here is a fantastic main course chicken dish that is easy to make, looks impressive and is loaded with protein … in fact a normal portion has a massive 33g. You could use red pesto or sun-dried tomato puree instead of the traditional green pesto if preferred.
Chow Mein
  • Time: 10 minutes

Chow Mein

Chow mein is a tasty noodle dish flavored, in this instance, with ginger, chilli, garlic and a touch of curry powder. It is ideal for a mid-week meal but is also delicious packed up for lunch.
Greek Salad

Greek Salad

This has to be one of my most favorite salads. Maybe it’s the memories of sharing it with friends on budget holidays from my late teens to experiencing it in more refined locations as the years have rolled on? I never tire of it … I love the mix of lettuce, cucumber, olives, sun-and-vine-ripened tomatoes with feta, herbs and a fruity olive oil dressing. I still like to add anchovies (some don’t) and these days still add a little olive oil but not as much as in the past and I hold on the bread. These days I serve it individually, in thick glass tumblers, so that you can add whatever you want as extras and get your authentic Greek experience.
Grilled Alaska Pacific Cod with Pepper Stir Fry
  • Time: 15 minutes

Grilled Alaska Pacific Cod with Pepper Stir Fry

Now here is a stir-fry with a difference and likely to suit early post-ops better than the full-on all-in-one-pan option. The cod is lightly grilled until tender and opaque and therefore easily digestible but then served on a colorful bed of peppers/capsicums, mangetout or sugar snap peas with carrots and beansprouts. You could try ringing the changes with green beans, baby corn, red onion, courgettes/zucchini and broccoli the next time you make it.
Lamb Tagine
  • Time: 2 hours and 30 minutes

Lamb Tagine

Tagine is the name for the distinctive shaped cooking pot found everywhere in Morocco where this dish is most popular. You can of course just use a casserole with a tight-fitting lid to cook this most flavorsome stew. It is generally served with couscous.
Massoor Dhal
  • Time: 35 minutes

Massoor Dhal

Here is a recipe for a lentil-based dhal that is perfect for the soft or pureed stage of eating after bariatric surgery. This is reasonably well spiced and hits the spot after many bland foods. If you don’t like your food too spicy then HALVE the spices in the recipe below.
  • Time: 30 minutes

One-pot vegetable casserole

This is the quick and easy casserole I made for my mother on Mother’s Day, which can prepared, cooked and on the table in 35 minutes. We had it with some cooked quinoa on the side but it would be equally good with some roasted garlic flatbread. The pesto is an optional ingredient, but the dish is all the better for its addition.
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