A Medal Winning Recipe

 

 

 

 

 

 

 

 

Over the weekend, when the sun really did shine, we had a barbecue (the first to be eaten al fresco!). All the favourites were there…ribs, burgers, corn, chicken, pulled pork and vegetable skewers …. and family! All of these dishes have been given the bariatric makeover in the past so that they are extra lean, moist and flavoursome…and go fabulously well with my bariatric barbecue sauce (check it out here through the search bar). However, what I also really wanted was a coleslaw recipe…one that would be creamy and piquant yet be super healthy too (maybe with a protein boost?).

 

The start of the Olympics proved inspirational because I checked out my refrigerator stocks and had some ‘winning’ ingredients….2 kinds of cabbage, a red pepper/capsicum, spring onions/scallions and the makings of what could become a fine dressing.

 

I am totally in love with this newly-developed dressing (a bit like a ranch dressing)….we have had it in some guise or another for the last 3 meals! It is great with the coleslaw recipe below but also can be flavoured with horseradish, pesto, mustard and harissa to make an accompaniment to roast meats and deli meats and makes a gorgeous dip for raw vegetable sticks or crudites. I would therefore suggest you make double quantities…we’re having the remainder of ours tonight made into a potato salad (just cold sliced cooked new potatoes mixed with very thinly sliced red onion, some snipped chives and coated with the dressing). Will be perfect with our cold cuts leftovers!

 

I am giving the dressing recipe first then the coleslaw recipe (which uses half of the dressing). Needless to say if you don’t want double quantities then simply halve the ingredients.

 

CHEESY CREAMY RANCH-STYLE DRESSING

Ingredients

Metric/US

300g/11/2 cups low-fat cottage cheese

100g/4 oz lighter than light mayonnaise

125g/2/3 cup 0% fat thick Greek yogurt

2 tbsp white wine vinegar

1 tsp Worcestershire sauce

salt and freshly ground black pepper

 

Method

1.  Place all the ingredients in a blender or food processor and whizz until smooth.

2.  This produces a good plain ‘ranch style’ dressing but can be flavoured with horseradish sauce, mustard, pesto, chopped fresh herbs, mint sauce and harissa to complement the food it is served with. Add 1 tsp as a starter then taste and adjust according to liking. Chill before serving and store in the refrigerator for up to 5 days.

 

MAKES ABOUT 16 SERVINGS (DEPENDING UPON USE)

WLS SERVING: 1/2-1

 

V suitable for vegetarians

 

CALORIES PER PORTION: 22.7

PROTEIN:  3.1g

CARBOHYDRATE:  1.5g

FAT:  0.38g

 

MEDAL WINNING COLESLAW!

Ingredients

Metric/US

1/2 small head red cabbage (about 350g/12 oz), finely sliced or shredded

1/2 small head white cabbage (about 350g/12 oz), finely sliced or shredded

1 red pepper/capsicum, finely sliced

4 spring onions/scallions, chopped

1/2 recipe Cheesy Creamy Ranch-Style Dressing (see above)

 

Method

1.  Mix the red and white cabbage in a bowl with the red pepper/capsicum and two-thirds of the spring onions/scallions. Add the prepared dressing and toss well to coat.

2.  Spoon into a serving dish and sprinkle with the remaining spring onions/scallions. Chill to serve.

 

SERVES 8

WLS PORTION: 1/2-1

 

V suitable for Vegetarians

 

CALORIES PER PORTION:  74

PROTEIN:  4.5g

CARBOHYDRATE:  6.3g

FAT:  0.7g

 

Image copyright of Bariatric Cookery (UK) Ltd