I Don’t Care What the Weatherman Says …

The unofficial start to summer happens for so many this weekend – in the UK we have an extended weekend with a Bank Holiday and it’s Memorial Day in the US. Both give a clear signal and thumbs up to have a barbecue/cook-out, picnic or alfresco meal!

The weatherman here in the UK says it might well be raining (but he’s been wrong before!) and this week we have seen bright sunshine, heavy downpours and hail in the space of a few hours, so I’m thinking more of food under cover rather than in the great outdoors. My menus will therefore have an adaptability factor to them

… there will be a barbecue/grill but it can be cooked and served outdoors or baked and served in – or a combination of the two. The men in my life don’t seem to mind cooking under canvas outdoors (or even under an over-sized brolly) if they are well-stocked with some nibbles and refreshment! And there will be picnic style food that can be eaten at the beach, by the pool or under or behind a wind-breaker if needs be. I shall also make a few soups ready to be packed into flasks that will warm up the chilliest of hands and bodies should they be required; and then rely upon a couple of home-made ices to serve at home should the mercury soar. I’m determined to make a visit to the coast this weekend and have dragged out our coolie boxes and hamper in anticipation. I also plan to take my bariatric bento box out of doors for a working lunch today ahead of time.

Below are a selection of dishes, something of a ‘recipe round-up’, from the website that you might like to consider. Added to these are a couple of new ones that I think will suit many of your feeding needs this weekend. One is a potato salad that I often take along with me as a ‘gift’ to the buffet table. It serves me well because if there isn’t anything else that I can eat or that tempts me then I have something bariatric-friendly to hand. It’s high in protein; mixes and matches well with deli food and barbecue fare; and is substantial enough to serve as a main meal in its own right if you add some hard-boiled/hard-cooked eggs or other protein. I shall be making a huge batch with our new season Jersey Royal potatoes but it will work with any variety. The dressing is made with yogurt rather than mayonnaise and I have been playing around with a new Skyr one which is proving to be every bit as good and versatile as my usual fat-free Greek choice.

NOT JUST ANY OLD POTATO SALAD

Ingredients

METRIC/US

450 g/1lb new potatoes, scrubbed

4 gherkins/small dill pickles, sliced or chopped

80 g or handful of soya beans, cooked (I used frozen Bird’s Eye)

3 spring onions/scallions, chopped or 2 tbsp chopped fresh mint

400 ml/13/4 cups fat-free plain yogurt (I used Skyr but Fage is also good)

juice of 1 lemon

1 tsp Dijon mustard

salt and freshly ground black pepper

METHOD

1. Boil the potatoes in salted water until tender, about 15 minutes, but this will depend upon size, halve if large to speed up the time. Drain and allow to cool.

2. Mix the potatoes with the gherkins, soya beans and spring onions/scallions or mint.

3. Mix the yogurt with the lemon juice, mustard and salt and pepper to taste. Add to the potatoes and stir to mix and coat. Chill until ready to serve.

SERVES 4

WLS PORTION: 1/2

V suitable for Vegetarians

CALORIES PER PORTION: 172

PROTEIN: 15.1g

CARBOHYDRATE: 26.4g

FAT: 1.4g

The second is a chilli bean recipe – no meat so ideal for vegetarians, but that said, a spoonful is wonderful alongside a piece of grilled chicken, steak, kebab or sausage. I made double quantities earlier in the week in my slow cooker and have frozen half for the weekend. It’s wonderfully versatile and you could add chopped meat to the mix before cooking if you wish. It’s even delicious cold rather like a bean salad and we have used it as a filling for an omelette too. The recipe gives the instructions for cooking on the hob but if you wish to make in a slow cooker then cook on HIGH for 2 hours then on LOW for 4-6. If you want a thickish chilli mix then leave partially covered for the last hour of cooking. It will freeze for up to 3 months.

MIXED BEAN CHILLI

Ingredients

METRIC/US

low-fat cooking spray or mist

1 onion, peeled and finely chopped

2 cloves garlic, crushed

1 carrot, peeled and chopped (optional)

1 yellow, red or orange pepper/capsicum, cored and chopped

400 g/14 oz can chopped tomatoes

1 vegetable stock cube/bouillon cube or stockpot gel sachet (I used a Knorr stockpot)

1 ttsp ground cumin

1 tsp ground cinnamon

1 tsp mild chilli powder

400 g/14 oz can red kidney beans in chilli sauce

400 g/14 oz can bean of choice (choose from black eye, black bean, haricot, butter or other bean or a mixture), drained

100 g/4 oz cooked sweetcorn

sprig of rosemary and thyme, chopped

salt and freshly ground black pepper

coriander/cilantro to garnish (optional)

METHOD

1. Generously spritz a large pan with low-fat cooking spray or mist. Heat and add the onion, garlic, carrot (if used) and pepper/capsicum. Cook for 2-3 minutes, stirring frequently.

2. Add the tomatoes, stock/bouillon, cumin, cinnamon, chilli powder and bring to the boil. Reduce the heat, cover and simmer for 10 minutes until the vegetables are tender.

3. Add the beans and sweetcorn (if used) with the herbs and salt and pepper to taste, mixing well. Cook for about 10 minutes until the beans are hot and the mixture has reduced and thickened slightly.

4. Serve hot with rice or cold as an accompaniment (see ideas above).

SERVES 4

WLS PORTION: 1/2

V suitable for Vegetarians

CALORIES PER PORTION: 262

PROTEIN: 14.2g

CARBOHYDRATE: 42.9g

FAT: 3.1g