Bariatrics Can Do Barbecues!

 

It’s a well-known saying that ‘fresh air sharpens appetites’ and when catering for a crowd to think of normal quantities, then DOUBLE them! But this is not so for weight-loss surgery patients. Appetites may be sharpened but quantities eaten still remain small. This is why it is so important to make every bite count when cooking and eating alfresco style.

 

Not for us the plain (and possibly dry) burger, fish or chicken fillet, sausage or skewer but very special recipes that sing with flavour, tickle the taste buds and satisfy the longing for a griddled or broiled taste. The recipes today and for this coming weekend all deliver on flavour and good nutrition.

 

There is a Barbecued Salmon with Roasted Vegetable Salad which combines salmon with vegetables, herbs and a lentil/wild rice mixture. A Radish Coleslaw to give some much needed crunch; and a creamy Blueberry Compote with Custard Topping. If you want to make the custard for the latter yourself then check out the recipe here

 

Thankfully broiling and barbecuing is a healthy way to cook and if foods are prepared well ahead with moisture-enhancing marinades or cooked in foil parcels they can stay moist and pouch friendly. Experiment with herbs, spices and citrus marinades to ring the changes and serve meat, fish, poultry and vegetables with healthy salsas and sauces on the side. However you will still have to remember to chew, chew and then chew some more!

 

One of the best and easiest marinades I know is so simple I hesitate and blush to call it a recipe. Simply mix 1 tbsp soy sauce with 1 tbsp of your favourite curry paste (I like tikka masala) and put in a bowl or zip-lock bag with 500g/1lb prepared meat, fish, poultry or vegetable pieces. Toss well to coat, cover or secure and refrigerate for at least 30 minutes before cooking. Delicious!

 

And if you want to round off the meal using the barbecue? How about fabulous fruit parcels of berries, stone fruits like cherries, apricots, plums, peaches or nectarines or bananas with nuts drizzled with a little low-sugar cordial or sugar-free syrup? Cook these over the dying embers of the coals or on a low heat until tender but not fallen. They are all the better for serving with low-fat or fat-free Greek yogurt, crème fraiche or fromage frais.

 

So now that you have dusted off the barbecue and had a trial run for the Memorial Day and bank Holiday weekend, fire up the coals and get barbecuing or broiling to celebrate the start of the summer vacation season!

 

 

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.

 

Ingredients

METRIC/US

150g/3/4 cup wild rice, washed

50g/1/4 cup raw Puy lentils, washed

½ courgette/zucchini, cut into small cubes

½ red pepper/capsicum, cut into small cubes

½ aubergine/eggplant, cut into small cubes

low-fat cooking spray or mist

1 handful fresh parsley or coriander/cilantro, coarsely chopped

4 tbsp/5 tbsp fat-free French dressing

salt and freshly ground black pepper

4 x 125g/4 oz portions Wild Alaskan salmon fillets

small handful fresh tarragon, coarsely chopped

 

METHOD

1.  Preheat the oven to 200 C/400 F/gas mark 6.

2.  Place the rice and lentils in a saucepan with double the amount of boiling, salted water (about 500ml/21/4 cups), cover and bring to the boil. Reduce the heat and simmer for 20-25 minutes until the rice is al dente. Drain well and allow to cool.

3.  Meanwhile, place the courgette/zucchini, red pepper/capsicum and aubergine/eggplant on a non-stick roasting tray and spritz generously with low-fat cooking spray. Roast in the oven for 25-30 minutes then allow to cool.

4.  Mix the rice mixture with the roasted vegetables, parsley or coriander/cilantro, dressing and salt and pepper to taste.

5.  Meanwhile, prepare the salmon by spritzing with a little low-fat cooking spray and coating in the tarragon with a little salt and pepper to taste. Barbecue the salmon over medium-hot coals, skin side down first, for 3 minutes on each side.

6.  Serve the salmon with the rice salad and fresh salad greens of your choice.

 

SERVES 4

WLS PORTION: ½

 

CALORIES PER PORTION:  355

PROTEIN:  34.5g

CARBOHYDRATE:  38.2g

 FAT:  7.1g

 

 

 

RADISH COLESLAW

Most commercial coleslaw has been made with high-fat mayonnaise and has a liberal sprinkling of sugar to enhance the flavour, it’s far better therefore to make your own. And while you’re at it why not try a few different ingredients like radishes instead of cabbage to ring the changes? This version is terrific with barbecue fare but is also good in a wrap or with a selection of cold deli meats.

 

Ingredients

Metric/US

20 radishes

1 large carrot

6 shallots or 1 small red onion

4 sticks/stalks celery

2 tsp white wine vinegar

100ml/1/2 cup extra light or low-fat mayonnaise

3 tbsp/4 tbsp fat-free Greek yogurt

salt and freshly ground black pepper

 

METHOD

1.  Coarsely grate the radishes and the carrot into a bowl. Finely slice the shallots or red onion and celery. Add to the radish mixture.

2.  Mix the vinegar with the mayonnaise, yogurt and salt and pepper to taste. Add to the vegetables and mix well until all are coated in the dressing. Chill until required.

 

SERVES 6

WLS PORTION: ¼-1/2

 

V  suitable for Vegetarians

 

CALORIES PER PORTION:  58

PROTEIN:  1.3g

CARBOHYDRATE:  5.4g

FAT:  3.5g

 

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.

 

Ingredients

Metric/US

350g/12 oz blueberries, washed

granulated Splenda sweetener or your chosen sweetener to taste

juice of ½ lemon

450g/1 lb (about 3 small pots) fat-free blueberry yogurt

250g/8 oz low-fat and low-sugar custard

125g/4 oz fat-free fromage frais

grated zest of 1 unwaxed lemon

fresh mint sprigs to decorate

 

METHOD

1.  Keep aside a handful of blueberries for decoration, then place the remainder in a small pan with sweetener to taste and the lemon juice. Bring to the boil, reduce the heat and simmer for 3-4 minutes until the berries begin to burst and release their juice. Remove from the heat and allow to cool completely.

2.  Mix the yogurt with the custard, fromage frais and lemon zest.

3.  Spoon the cooled blueberry compote into the bottom of 6 glasses, then top with the custard mixture. Chill for at least 3 minutes or until ready to serve.

4.  Before serving, decorate with the reserved blueberries and sprigs of mint.

 

SERVES 6

WLS PORTION:  ½

 

V suitable for Vegetarians

 

CALORIES PER PORTION:  107

PROTEIN:  5.9g

CARBOHYDRATE:  19.5g

FAT:  0.8g