Recipes

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Vegetarian

  • Time: 10 minutes

"In the pink" apple and Moroccan couscous salad

Crunchy, fresh slices of Pink Lady apple combine beautifully with the smoky and spicy aromas of Morocco in this salad recipe. I have used giant couscous but you can use regular couscous if you prefer, just prepare according to the pack instructions. I also ring the changes by adding some cooked diced turkey occasionally to boost the protein, but this is your call!
Apple and Raisin Crumble
  • Time: 30 minutes

Apple and Raisin Crumble

This is a real British comfort food favorite! The original version would be heavy on sugar and rich on butter but I have made this variation bariatric-friendly. The secret, I believe, is in making the fruit the show piece, reducing the former fat and sugar to a minimum, and making the crumble something of a dusting rather than dense cover. As for the crowning glory … well, you couldn’t do much better than serving with a low-fat and low-sugar custard (see my recipe on www.bariatriccookery.com) but I also like to serve with a dollop of fat-free thick Greek yogurt.
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.
Balsamic strawberries with mascarpone topping
  • Time: 30 minutes

Balsamic strawberries with mascarpone topping

This is just a modern twist on the classic strawberries and cream. Adding a little balsamic vinegar to the equation and mascarpone rather than cream lifts this simple dish into the luxury class.
BBQ Summer Fruit Compote
  • Time: 15 to 20 minutes

BBQ Summer Fruit Compote

Most typical French fruit compotes are made in the oven or on the cooker top but barbecuing fruit intensifies the flavour….try it as a new method of getting a great tasting dessert. Serve with thick low-fat yogurt and a dusting of chopped nuts…pistachios go well.
  • Time: 20 minutes

Bean salad with pumpkin seeds and feta

This wholesome salad dish of broad/fava or lima beans is a feast of early summer flavors and requires virtually no cooking. The recipe will work just as well with frozen beans too.
Blueberry compote with a custard topping
  • Time: 10 minutes

Blueberry compote with a custard topping

This fruity layered pudding using low-fat and low-sugar custard is very simple to prepare and can be made well ahead and stored in the refrigerator. Use ready-made custard for speed or make your own custard using skimmed milk, eggs and sweetener.
Chestnut, Roasted Pimiento and Cheese Strudel
  • Time: 30 minutes

Chestnut, Roasted Pimiento and Cheese Strudel

Here’s a fabulous vegetarian alternative to the usual turkey or ham fare for holiday eating. It is delicious both warm with seasonal vegetables and cold with salad. It can also be prepared well ahead but is best baked on the day of serving.
  • Time: 20 to 25 minutes

Chocolate brownies with pears and nuts

These sugar-free brownies will never be quite like the chocolate laden classic ones but they come pretty close! The pears and nuts add texture and flavour and help to keep the brownie squidgy. Don't over cook or they will become dry rather than moist and fudgy. They can also be served warm with a little orange-flavoured half-fat creme fraiche or yogurt as a specially indulgent treat.
  • Time: 1 hour

Chocolate-protein-fix-ice-cream

I always prefer to get my protein from food but concede that occasionally I have fallen short, especially in the early days post-op. This was when I turned to a good many protein drinks for a boost and why I now find myself with a vast array of flavoured protein drink powders from plain vanilla to exotic Pina Colada gathering dust in a cupboard. I tried many powders but some were just too sweet for my palate and so I decided to try freezing them to make an ice cream (knowing full well the sweetness would diminish). I have made countless versions but this chocolate one is still a firm favourite. Serve with fresh fruit, a squirt of sugar-free low-fat cream and a crisp wafer if liked.
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.
Cooling Fruit Salad

Cooling Fruit Salad

Here is a twist on a classic fruit salad that is sure to please during this heat wave. The Asian influence of coriander/cilantro and coconut milk make this an unusual but refreshing change to the run-of-the-mill offerings. Try it, you won’t be disappointed!
Cranberry Sauce

Cranberry Sauce

I have always loved turkey with cranberry sauce, but after weight-loss surgery found the original recipe I used to make too high in sugar … ditto any commercial offering. So I have tweaked my home-made version to make it bariatric-friendly.

Egg and avocado wrap

I use low-carb and sometimes whole wheat and seeded wraps rather than big fluffy white ones for best nutrition and tolerability ... and you have a much wider selection in the US than we have in the UK. Again this recipe serves 4 but can be reduced easily ... but will be popular in the school or office lunchbox of everyone!
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