In these testing austere times it isn’t unusual to find the purse strings stretched mid-month rather than at the end. Food prices in some categories have literally soared and it’s hard to find to good ‘healthy’ bargains. Most BOGOF’s and multiple deals seem to be on junk food rather than fresh wholesome fare.

That being said, I do believe you can cook reasonably cheaply and healthily if you follow the seasons; stretch the expensive item in a dish with those at a lower cost; use herbs and spices to add variety;  and still have something nutritious and bariatric-friendly on the table to satisfy all.

These recipes I have now called by Bariatric Budget Busters (BBB’s) and I shall post one every week so that within no time at all you’ll have a set of recipes to rely upon when money is tight. The first, a sort of chilli type recipe is posted below and in the green recipe section. It’s perfect for serving with a jacket baked potato.

The aim is to produce recipes that will serve 4 (or more) for under a fiver (£5) but does assume that you have a good arsenal of herbs, spices and seasonings in your storecupboard.  However don’t be put off if you haven’t got some of the ones listed…leave out or subsitute with another similar seasoning, although I am bound to say the ones recommended have been tested for great taste.

Over the weeks I hope to create dishes using the whole spectrum of foods on offer with some vegetarian options too. If you have any special requests then please don’t hesitate to leave me a message on this site and I will see what I can come up with.

BON APPETIT!   CAROL

This is the 1st recipe in the new BBB (Bariatric Budget Busters) recipe collection.  It is basically a kind of chilli recipe bursting with fresh vegetables and ideal to serve with a jacket potato. Don’t be put off with the ‘Fiery’ description, you can make this as hot or mild as you like with the judicious use of chilli flakes. I think it will easily serve 6 but am assuming 4 man-sized appetites. Any leftover mixture can be frozen but I think it makes a wonderful wrap ingredient so perfect for next day eating. I used some of mine to fill a low carb/high fibre tortilla with a little drizzled yogurt but you could just as easily use a lettuce leaf for the wrapping if bread is a problem. This dish needs little more than a bit of green salad on the side and perhaps some cooling o% fat Greek yogurt to serve.

Ingredients

Metric/US

4 medium baking potatoes, scrubbed

400g extra-lean minced beef/14 oz extra lean ground beef (or lamb if you prefer)

1 onion, chopped

1 clove garlic, crushed

1 green pepper/capsicum, deseeded and chopped

2 tsp ground cumin

2 tsp ground coriander/ground cilantro

2 tsp smoked paprika

1/2-1 tsp chilli flakes (to taste)

450g/1lb carrots, peeled and coarsely grated

400g/14 oz can chopped tomatoes

1 tbsp tomato puree/tomato paste

salt and freshly ground black pepper

Method

1.  Preheat the oven to 220 C/425 F/gas mark 7. Prick the potatoes, place on a baking tray and bake for 45-50 minutes or until tender.

2.  Meanwhile, cook the beef in a non-stick pan for about 6-8 minutes, until lightly browned. Add the onion, garlic, green pepper/capsicum, cumin, coriander/cilantro, paprika and chilli flakes and cook for 2 minutes.

3.  Add the carrots, tomatoes, tomato puree/tomato paste and salt and pepper to taste. Bring to the boil, cover and simmer for 10 minutes. Stir well and cook uncovered for a further 5-10 minutes or until the juices have thickened slightly.

4.  To serve, split the potatoes and spoon a little of the beef mixture into each. Delicious served with a green salad and with yogurt flavoured with a little chopped fresh coriander.

SERVES 4

WLS PORTION: 1/2

*  sauce is suitable for freezing

CALORIES PER PORTION: 390

PROTEIN:  28.4g

CARBOHYDRATE:  56g

FAT:  6.1g

Image courtesy of British Carrots

Overweight women are far less likely to be selected for jobs than slimmer rivals, claim scientists.

And, once employed, they tend to be lower paid and given more menial tasks. The researchers say ‘fat discrimination’ is widespread in the workplace, with many bosses assuming overweight staff are lazy or gluttons.

Scientists at the University of Manchester and Australia’s Monash University asked 102 students to look at the CV’s and photos of what they thought were 12 different women.

IN FACT, IT WAS 6 WOMEN WITH THE PHOTOS TAKEN BEFORE AND AFTER WEIGHT-LOSS SURGERY!

The students were asked to rate the candidates on their leadership potential, whether they would be likely to select them for a job and what sort of starting salary they would offer. They were also asked to rank them in terms of how successful they thought they would be.

The findings, published in the International Journal of Obesity, show that the overweight candidates were overall rated far lower than those who were slimmer.

The students awarded them lower salaries and predicted that they would be far less successful within the company.

Lead researcher Kerry O’Brien, from Monash University said “Our findings show that there is a clear need to address obesity discrimination, particularly against females, who tend to bear the brunt of anti-fat prejudice”.

I am constantly impressed and delighted when I hear how wls patients embrace exercise after their surgery. Many of you take to the gym, the pool, the track, the road, the dancefloor or the sitting room floor to do a workout.

But how do you eat before and afterwards to ensure that you get the very best nutrients so that you get the most from your workout and day?

I asked expert nutitionist Yvonne Bishops Weston what would be a great ‘light’ and bariatric-friendly recipe that would give you all those energy-giving nutrients required to adhere to the 5 a day message and yet also boost your levels of vitamins, minerals and anti-oxidants.

This POWER SALAD is based on her recommendations. It is a salad of beetroot, eggs, salad leaves, peppers, spouted beans and lentils with a fabulous creamy yogurt dressing.

The salad has been designed to be low GI so that you release the energy in your food slowly and steadily. This will help to power you through the day rather than having short term highs leading to energy lows, irritability and (heaven forbid) weight gain.

You can use any cooked beans but the raw sprouted ones provide more digestible nutrients, vitamins and minerals. Do however try to choose Omega-3 eggs…they will help keep skin supple and hair strong as well as brain functioning at its peak.

Yvonne recommends that this could be served with a slice of rye bread topped with sliced avocado if you can tolerate the former. I have given nutritional stats for both in the recipe below.

This is just the boost I need to make exercise a regular part of my daily routine. I shall start with 30 minutes of good-paced walking and see how I go.

POWER SALAD

Ingredients

Metric/US

2 handfuls (about 40g/11/2 oz) mixed salad leaves

80g cooked beetroot/3 oz cooked beets, chopped

60g yellow pepper/2 oz yellow capsicum, chopped

2 tbsp sprouted beans and lentils (supermarket mix)

2 Omega-3 eggs, hard-boiled/hard-cooked or poached

6 walnut halves

Dressing:

50g/2 oz 0% fat Greek yogurt

1tsp chopped fresh dill

1 tsp prepared horseradish

2 tbsp fresh lemon juice

salt and freshly ground black pepper

To serve (optional):

2 slices rye bread, toasted

1 medium ripe avocado, sliced

Method

1.  Divide the salad leaves between two plates. Mix the beetroot with the peppers and sprouted beans. Divide between the plates on top of the salad leaves.

2.  Cut the eggs in half or quarters and place on top of the beetroot mixture with the walnuts.

3.  To make the dressing, mix the yogurt with the dill, horseradish, lemon juice and salt and pepper to taste. Drizzle over the prepared salads.

4.  Serve with a slice of rye toast topped with sliced avocado if wished.

SERVES 2

WLS PORTION: 1/2-1

V suitable for vegetarians

Calories per portion:  208  with rye accompaniment 401

Protein:  14g  with rye accompaniment 17.5g

Carbohydrate:  11.1g  with rye accompaniment 24g

Fat:  12.6g  with rye accompaniment

Image courtesy of  Love Beetroot www.lovebeetroot.co.uk

Tomorrow is St George’s Day….how will you celebrate? With a rib of beef, a steak, some English pork or lamb or just a typically English dish like shepherd’s pie or fish and chips?

We’ll probably have a slow-cooked beef casserole, served with lots of good seasonal vegetables like English new season asparagus, new potatoes and mint from my own herb garden.

However, the non-bariatric crew in the team have asked for a sweet offering too and so I have tinkered with my cupcake recipe (bariatric-friendly but they don’t know) and given it a bit of a St George’s theme  by decorating with some no-sugar jelly beans.

This is so simple even kids under the age of 5 could attempt! I’ve used sugar-free jelly belly beans available from several outlets but also from www.jellybelly-uk.com  to decorate the cupcakes. However, if you can tolerate a small amount of sugar then the regular version can also be used and can be found nationwide. They are only 4 cals per bean so the eight used on each cupcake doesn’t amount to much. The sugar-free have only 2 cals per bean but can have a laxative effect if too many are eaten (with 8 you should be more than ok). Nutritional values in the recipe below don’t take into account which jelly bean you use.

ST GEORGE’S DAY CUPCAKES

Ingredients

Metric/US

150g self-raising flour/11/2 cups all-purpose flour sifted with 11/2 tsp baking powder

additional 1 tsp baking powder

8 tbsp/10 tbsp Splenda granulated sweetener

3 tbsp/4 tbsp dried skimmed milk powder

2 tsbp/3 tbsp ground rice

1-2 tbsp unsweetened cocoa powder (according to taste)

2 eggs, beaten

100 ml/generous 1/2 cup vegetable or rapeseed oil

3 tbsp/4 tbsp skimmed milk

6 tbsp/1/2 cup water

1 tsp vanilla extract

pinch of/dash of salt

Frosting:

150g/2/3 cup low-fat cream or soft cheese

4 tsp Splenda granulated sweetener

1/4 tsp vanilla extract

red sugar-free or regular jelly belly beans to decorate

Method

1.  Preheat the oven to 180 C/350 F/gas mark 4.

2.  Sift the flour and the baking powder into a bowl. Stir in the Splenda, dried milk, ground rice and cocoa powder.

3.  Add the eggs, oil, skimmed milk, water, vanilla and salt. Mix into the dried ingredients with a wooden spoon. The mixture should have a soft dropping consistency. If not, add a further 1 tbsp water. Divide equally between 14 paper bun cases or silicone cupcake moulds, placed on a baking tray.

4.  Bake for 15-20 minutes until well-risen and firm to the touch. Allow to cool on a wire rack.

5.  To make the frosting, beat the cream or soft cheese with the Splenda and vanilla until light and fluffy. Pipe or swirl onto the top of the cooled cakes, then decorate with jelly beans. Keep in the refrigerator in an airtight container for up to 2-3 days.

MAKES 14

WLS PORTION: 1/2-1

V suitable for vegetarians

*  suitable for freezing

CALORIES PER CAKE WITHOUT JELLY BEANS: 143

PROTEIN:  4.8g

CARBOHYDRATE:  13.1g

FAT:  7.8g

Image copyright of Bariatric Cookery (UK) Ltd

Sugar-free jelly beans courtesy of www.jellybelly-uk.com

www.bariatriccookery.com is delighted to see this month the opening of the UK’s 1st specialist clinic devoted to bariatric or weight-loss surgery.

The Sudbury Clinic is Streamline Surgical’s new flagship clinic, based in Harrow, London, that offers a full range of surgical and non-surgical weight-loss treatments for both the NHS and private patient.

Situated in the grounds of the BMI Clementine Churchill Hospital, the clinic is the only centre of its type in the UK and has been specially designed to cater for the needs of the bariatric patient. The clinic offers a sympathetic and homely environment dedicated to patients that are considering, are having, or have had bariatric surgery. Intended to offer ‘dignity and humanity’ the clinic boasts facilities like wider entrance doors, sofas built to support patients up to 50 stone and weighing scales that measure up to 80 stone (rather than the standard 25 stone).

Over 40% of the bariatric team at the Sudbury Clinic have had WLS themselves so understand the journey that patients will go on…for life. The team is headed up by Streamline’s Surgeons, Mr Shaw Somers (my own surgeon) and Mr Guy Slater and Mr Chris Pring but will also be the home to their team of specialist dieticians, psychologists, bariatric nurses and support staff.

I am very much looking forward to visiting this completely unique place (which seems to truly cater to the needs of bariatric patients) and Facebook comments so far indicate you welcome its arrival too.

I shall attend the official opening in early May….watch out for an update! I know the future plan and hope of the Streamline team is that it will become a drop-in centre of excellence…so far it’s looking very good!

CAROL

Maybe it’s the thought of going back to work, sending the children back to school with their lunch or planning ahead for picnic style eating, but I’ve been inundated this week with requests for simple lunch box salad offerings that will suit the WLS patient and their families.

Well here’s one that should fit the bill. It’s easily made with cooked chicken, pasta, a bag of sweet and crunchy salad leaves, cucumber, cherry tomatoes and a fat-free dressing. Tossing the pasta with a little pesto sauce gives it a great depth of flavour but can be replaced with a sun-dried tomato paste if preferred (and it will reduce the fat levels).

Simply layer into lunch boxes then shake the box to mix the ingredients together just before eating. Simple!

SHAKE AND SERVE CHICKEN PASTA SALAD

Ingredients

Metric/US

100g/1/4 lb orchiette or other dried pasta shapes

2 tbsp pesto sauce

4 tbsp fat-free Italian dressing

2 skinless and boneless cooked chicken breasts, torn into strips

100g/1/4 lb cucumber, chopped

100g/1/4 lb cherry tomatoes, halved

1 x 130g/4 oz bag sweet and crunchy salad leaves

Method

1.  Cook the pasta in boiling salted water according to the packet instructions, about 10 minutes, until al dente. Drain, return to the pan and toss in the pesto sauce.

2.  Divide the dressing between between 4 lidded lunch boxes then top with the pasta, chicken, cucumber, tomatoes and finally the salad leaves. Top with firmly fitting lids and chill until required.

3.  Just before serving, shake the lunch box to mix all the ingredients together.

SERVES 4

WLS PORTION: 1/2

CALORIES PER PORTION:  190

PROTEIN:  15g

CARBOHYDRATE:  21.8g

FAT:  4.4g

Image courtesy of www.bringonthesalads.com

Next week I shall be heading back to BBC Radio Surrey & Sussex to discuss weight-loss surgery and cosmetic surgery. Inevitably funding on the NHS will be a question on the agenda. This follows on from a discussion yesterday morning of a gastric band patient who had surgery on the NHS and now wants cosmetic surgery from the same to deal with her excess skin.

This has been postponed from Friday 13th April….further details will be posted when date and time are rescheduled.

CAROL

A story in the press this week prompted me to consider whether wls patients who are vegetarian and have to watch the purse-strings can eat healthily? Well of course they can but sometimes a bit of inspiration is needed. So here is a recipe that I hope will tickle the tastebuds, keep the food budget under control, supply good quality nutrients, fulfill the vegetarian agenda and taste great too!

It’s an onion and potato tortilla made with the best of British produce (so kind on air miles and usually cheaper to buy) that can also incorporate any leftovers. I made it with some leftover sliced new potatoes but you could also throw in a little grated cheese and leftover corn or peas too. It would work equally as well for meat-eaters too if you add a little cooked ham or bacon.

We had it for our supper last night with a crisp salad….and there’s still a little left for today’s packed lunch. Equally it would be good to make for a picnic when the sun returns!

BRITISH ONION AND POTATO TORTILLA

Ingredients

Metric/US

low-fat olive oil spray

2 British brown onions, cut into 12 wedges

300g/11 oz Jersey Royal new potatoes, cooked and sliced

5 eggs

2 tbsp chopped parsley

salt and freshly ground black pepper

Method

1.  Spritz a large non-stick frying pan (with heatproof handle) liberally with low-fat olive oil spray. Heat, add the onions and cook for about 6-7 minutes or until the onions are soft and lightly brown.

2.  Add the potatoes and mix well. Cook for a further 5-7 minutes, shaking the pan occasionally.

3.  Beat the eggs with the parsley and salt and pepper to taste. Pour gently over the potato and onion mixture to cover evenly. Return to a low heat and cook gently for about 20 minutes or until the eggs are just set.

4.  Meanwhile, preheat the grill/broiler until hot. Place the tortilla in the pan under the grill and cook for 2-3 minutes until the top if lightly browned. Serve warm or cold cut into wedges.

SERVES 2

WLS PORTION: 1/2

V  suitable for vegetarians

CALORIES PER PORTION: 398

PROTEIN:  22.8g

CARBOHYDRATE:  37.7g

FAT:  17.7g

Image courtesy of British Onions

A report in the Daily Telegraph last week claims that eating a handful of almonds daily could help people lose weight by suppressing their appetite for the rest of the day. These nuts are considered healthy because they are low GI and therefore cause a slower and more gradual rise in blood sugar when eaten…so people feel fuller for longer. It may therefore mean that they are less likely to overeat.

We often recommend nuts on www.bariatriccookery.com for small snack eating (a small handful is about 35g/11/2 oz) and they are a great source of protein. This small handful can boost your intake of protein by 7.4g. All the more reason to therefore put a few in your lunchbox or have to hand when on the go.

Image and details courtesy of www.telegraph.co.uk