The television advertisements may sounds enticing; “Double beef, double cheese…” but what they neglect to mention is that you will be eating triple the fat.

Have you ever heard that dark chocolate is good for you? It tends to be a message we remember (and want to believe). Would you expect it to contain a similar amount of fat and sugar to milk chocolate, white chocolate and other common chocolate bars?

How many teaspoons are there in that 600ml bottle of juice you buy at the corner store or service station? It is likely to be more than 12 teaspoons of sugar. (Yes, that is the no added sugar variety.)

Feel sluggish after lunch at the pub? With over 17 teaspoons of fat in a typical schnitzel and chips, it’s no surprise.

Confused as to which is the best milk, or yoghurt, or cheese, or muesli bar to buy?

With the right information at hand, you can make some simple swaps to the products you buy and the food you prepare. These small, maintainable changes to your diet will result in a steady, sustainable weight reduction. If you are smart about the changes you don’t have to feel hungry, deprived or eat less - you just need to modify what you are already doing.

Spoons for Thought is an innovative publication containing over 250 colour photographs of individual foods, meals and drinks with the teaspoons of unsaturated fat, saturated fat and sugar they contain.  In addition to these high impact images, it contains hundreds of practical tips.
 
Authors Justine Hawke and Sally Johnston are Accredited Practising Dietitians and Accredited Nutritionists with a combined experience of over 16 years in patient counselling. Our experience has been harnessed in this simple publication that is relevant to anyone who buys or eats food!

Read more at www.spoonsforthought.com.au and feel free to share with friends, family and colleagues.

Mexican Fish Parcels

Serves 4

4 x 150g fish fillets eg. salmon, barramundi

1 clove garlic, minced

1 teaspoon jalapeno peppers

Handful fresh coriander, chopped

1 small green capsicum, half sliced and half diced

1 bunch spring onions, chopped

2 tomatoes, 1 thinly sliced and 1 diced

½ 400g can red kidney beans, drained

125g can corn kernels, drained

2 tablespoons pitted black olives, sliced

1 tablespoon chili sauce

1 teaspoon sugar

(or use 1 tablespoon sweet chilli sauce instead of chili sauce and sugar)

1 tablespoon red wine vinegar

Dash of HP sauce

Preheat oven to 180°C. Place 4 x 30cm squares of baking paper on top of 4 x 30cm squares of foil. Place fish fillet in centre of baking paper. Sprinkle each fillet with garlic and jalapenos. Top with fresh coriander, half of the sliced capsicum, half of the spring onions and tomatoes. Fold into a parcel and bake for about 10-12 minutes then let stand for 5 minutes (fish will continue to cook from residual heat).

Whilst fish is cooking, combine the diced green capsicum, the diced tomato, half of the spring onions, kidney beans, corn and olives. Combine chilli sauce, sugar (or sweet chilli sauce), red wine vinegar, HP sauce in a small jar and shake well. Pour over salad to serve.

Nutrition information (per serve): energy 1065kJ, protein 35g, fat 4g, saturated fat 1g, carbohydrate 16.5g, fibre 4.5g.

The silly season has arrived! For many of us the social calendar will be filling up with all sorts of occasions and events. Lots of events can pile up those sneaky calories, making it hard to manage our weight through the Christmas period and into the new year. It is important to enjoy the festive season, but there is no need to go overboard.

Christmas Day it is just one day. If you start stocking up on Christmas goodies the moment they arrive in the stores, or when the parties start in late November, you are setting yourself up a month (or two) of indulging. If you find it hard to resist your favourite Christmas foods, keep them out of the house until Christmas day.

On Christmas day or at special functions, don’t deprive yourself of your favourite foods. Research tells us that the more you deprive yourself of a food, the more you are likely to crave it, and often, overeat it. Allow yourself the foods you enjoy. Choose small portions and eat mindfully. Save your indulgences for the foods or drinks you really enjoy. If fruit mince pies take your fancy, then make sure you enjoy them. For me, I'd rather skip the pies for the glass of bubbly!

Many Christmas indulgences are however foods that can be eaten regularly in a healthy diet. Succulent leg ham, fresh seafood and seasonal fruit such as mangoes and cherries can all be enjoyed regularly without the calories of highly processed snack foods.

Come the new year, many of us end up with a pantry full of gifts from well meaning family and friends: shortbread, chocolate coated nuts and boxes of chocolates. Some people then feel the need to eat them until they are gone. Pace yourself and spread them out, savouring small amounts. If you eat small amounts over a longer period of time it extends the pleasure.

Look for opportunities over the festive season to share gifts of food and drink with others. Whenever you go a social event, take gifts you are given to share to avoid them stockpiling. Avoid the temptation to have to eat them all at once to get rid of them and spread out over time. Start a new tradition of giving by reading the inspiration for this months feature recipes.

For many, Christmas is one time of the year to take some well earned time off work and spend with family and friends. Too often relaxing can mean sitting, eating and drinking. Look for opportunities over your Christmas break to be active. Start a family game of backyard cricket on Christmas day. Make sure the children are given some active gifts in their stocking such as balls, flippers or a kite.

A couple of festive seasons ago I was greeted on my last day at the clinic by Tiffany, our practice manager at the time, bearing gifts. Not your usual chocolates or shortbread, but something far more unique. Tiffany’s home made hummus, tzatziki and toasted pita bread was presented beautifully in recycled paper bags with personal messages written on each of them. Fresh and ready to be eaten, I served the dips as starters when our guests arrived on Christmas Eve. A far more personal, useful and lets face it, healthier gift than a box of chocolate. Tiffany’s dip recipes were the inspiration for those in my book Knife, Fork and Band. Think about trying these dips at your next Christmas gathering.
 
Hummus
2½ cups chickpeas
½ cup tahini
½ cup lemon juice to taste
½ cup water
1 clove garlic
 
Soak dried chickpeas for 48 hours, then boil for about 4 hours or until very mushy. Strain and place in food processor. Add tahini, garlic (crushed), water and lemon. Puree until smooth. Serve sprinkled with paprika.
 
Tzatziki
1kg low fat natural yoghurt
2 Lebanese cucumbers, grated
1‐2 cloves garlic, crushed
Squeeze of lemon juice, to taste
 
Line a sieve with a clean Chux® or muslin cloth and strain the yoghurt overnight. Do the same for the cucumber. Combine strained yoghurt, cucumber, lemon juice and garlic and mix well.
 
Recipe inspiration from Tiffany Cowling, published in Knife, Fork and Band.

Sharon the super cook has found some low fat baked goods difficult to tolerate with her gastric band. These muffins however worked well, as long as she ate them slowly - so often the key for those with a gastric band. 

Spiced Pumpkin Muffins

Makes 12 muffins

Oil spray

¾ cup self raising flour

1 cup wholemeal self raising flour

1 teaspoon baking powder

1 teaspoon nutmeg

1 teaspoon cinnamon

1 teaspoon ground ginger

2 tablespoons rolled oats

¼ cup brown sugar

Grated rind of 1 orange

1/3 cup sultanas

1 tablespoon mixed peel

2 eggs, beaten

1 tablespoon honey

1 tablespoon oil (canola or sunflower)

½ cup low fat milk

¾ cup mashed pumpkin

Lightly spray a 12 capacity muffin tray with oil. Preheat oven to 180°C - 200°C. Sift the dry ingredients into a large bowl. Return sifted remains to bowl. Mix in the sugar, orange rind, sultanas and mixed peel. Beat the eggs, oil, milk, honey and pumpkin together. Add this to the dry mix and mix gently until just combined, without beating. Spoon into the muffin tray and bake for 15 - 20 minutes or until cooked. Serve warm.

Optional: Break in half and spread with a scrape of Philadelphia® Extra Light cream cheese.

Muffins can be frozen. Reheat before serving.

Nutrition Information (per serve): energy 635kJ, protein 4.5g, fat 3.5g, saturated fat 0.5, carbohydrate 25g, fibre 2g.

 Allan, a keen cook who had gastric band surgery in March, provided the recipe for October. Allan often tells me of his cooking adventures hence I invited him to share some recipes with us. With a simple method this is a great recipe to throw together when you are short on time. Packed with vegetables it makes a well-rounded meal for the family. Thanks Allan!

Allan’s Pork Chow Mein

Serves 4

Oil spray

400g lean pork mince

2 rashers bacon, trimmed of fat

1 large onion, sliced

¼ cabbage, shredded

1 stick celery, finely sliced

2 carrots, diced

1 cup green beans, diced

2 tablespoons rice

2 cups water

1 packet salt reduced chicken noodle soup

2 teaspoons curry powder

Heat a frying pan that has been sprayed with oil. Add pork, bacon and onion and cook until onion is soft and pork is browning. Add water, rice and soup and cook for 10 minutes.  Add vegetables and curry powder and simmer for approximately 10 minutes or until cabbage is soft. Serve.

Nutrition information (per serve): energy 1420kJ, protein 30g, fat 11g, saturated fat 3.5g, carbohydrate 27g, fibre 5g.

 This recipe is a lower fat alternative to commercial curries. Sharon, our super cook with a gastric band thoroughly enjoyed it which is lucky as no one else in the family enjoys fish - the leftovers were all hers!
 
Fish & Prawn Curry
Serves 4
 
Oil spray
350g firm fish fillets eg. salmon
150g green prawn meat
1 onion, finely diced
2 cloves garlic, crushed
1 teaspoon fresh ginger (or 2 teaspoons ground ginger)
1 teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground chilli
2 bay leaves
1 teaspoon turmeric
2 medium tomatoes, diced
1 cup chopped cauliflower florets
1/3 cup chicken stock
2 tablespoons no added salt tomato paste
2/3 cup low fat natural yoghurt
½ teaspoon garam marsala
1 1/3 cups cooked brown rice
4 small pappadums
  
Cut the fish into bite size pieces and de-vein the prawns. In a frying pan that has been sprayed with oil, sauté the onion, garlic and ginger until soft and fragrant. Add the coriander, cumin, chilli, bay leaves and turmeric to the pan and cook stirring for 1-2 minutes or until fragrant. Add the diced tomatoes and cauliflower and gently cook until the tomatoes are beginning to collapse.  Add the chicken stock and bring to the boil, simmer for 5 minutes then add the raw fish and prawns and gently stir occasionally until the fish and prawns are cooked. Combine the yoghurt and garam marsala then stir through the curry, gently heating until hot, but do not boil. Serve with 1/3 cup cooked brown rice and 1 pappadum cooked in the microwave.  

Nutrition information (per serve): energy 1400kJ, protein 32.5g, fat 8.5g, saturated fat 1.5g, carbohydrate 28.5g, fibre 4g.

Obesity is a well-established risk factor for Type 2 Diabetes, high blood pressure, elevated cholesterol, heart disease, stroke, sleep apnoea, hip and knee replacements, and even some cancers. These obesity-related conditions can have a major financial impact on an individual.
The cost of a gastric band procedure is an important consideration for patients contemplating surgery. But a recent American study shows that the cost of a gastric banding procedure is offset by reductions in medical costs associated with obesity. In this study, the obesity-related medical costs of patients who didn’t have a gastric banding procedure continued to rise whereas for those who did have surgery, medical costs reduced. The study looked at healthcare claims data from over 7,000 patients who had undergone gastric banding compared with claims from a similar number of obese people who did not have surgery.
Importantly, within 4 years all gastric banding patients had broken even financially. Gastric banding patients with Diabetes broke even financially in 2¼ years. The results emphasise the important effect gastric banding can have on keeping healthcare costs down.
So although there is an initial financial outlay for a gastric banding procedure, the benefits in terms of reduction in healthcare costs can be significant within a short period, meaning it may be a cost effective option for weight loss and restoration of good health.


Reference: Finkelstein et al. Financial implications of coverage for laparoscopic adjustable gastric banding. Surgery for Obesity and Related Diseases 7 (2011) 295–303.

This recipe is perfect for those recovering from surgery and on a fluid diet. When recovering from surgery it is important to include fluids containing protein, provided here by the low fat evaporated milk and skim milk powder. Sharon, our super cook with a gastric band really enjoyed this one.

Cream of Carrot Soup

Serves 4

1 small onion, finely diced

½ celery stick, finely diced

4 carrots, peeled and sliced

1½ cups salt reduced vegetable stock

375ml low fat evaporated milk

¼ cup skim milk powder

¼-½ teaspoon ground nutmeg

Freshly ground black pepper

Extra ground nutmeg, to serve

Heat a large saucepan over a gentle heat. Add the onion, celery and carrot and 1 tablespoon of stock. Cover and let sweat for about 5 minutes. Add the stock and bring to the boil, then leave uncovered and simmer gently for 15-20 minutes or until the carrot is quite tender (so you could mash a piece with a fork). Remove from heat and let stand for 5-10 minutes. In a jug, combine the evaporated milk and milk powder. Pour the carrot mixture into a blender and blend until quite smooth. Add the combined evaporated milk/milk powder with the ground nutmeg and black pepper. Blend again until smooth – thin enough to drink through a straw. Pour back into the saucepan and heat but do not boil. Serve sprinkled with a little extra nutmeg and pepper.

Variation: omit the nutmeg and use coconut flavoured evaporated milk to make Cream of Carrot and Coconut Soup.

Nutrition information (per serve): energy 610kJ, protein 11g, fat 2.5g, saturated fat 1.5g, carbohydrate 19g, fibre 2.5g.

On September 3^rd 2010 Maria weighed 114kg. That day she made a call to Adelaide Obesity Surgery to change her life.

After a complete change of lifestyle aided by a gastric band, Maria reached her goal weight of 76kg on April 30^th 2011.

In May, Maria was awarded a t-shirt from her local Curves gym for having achieved 100 Curves Workouts. The t-shirt is a size small and Maria tells us “I have never had a small anything in my life, I am very excited”.

At her recent consultation Maria told me of her new favourite breakfast, inspired by a recipe from the Channel Ten program Good Chef – Bad Chef. This recipe is also quick and easy for those who have limited time in the kitchen. My adaptation of this original recipe is as follows.

Breakfast Wraps

Serves 2

1 teaspoon olive oil  

2 tablespoons corn kernels

2 eggs

2 tablespoons reduced fat feta, crumbled

1 tablespoon thyme, roughly chopped

2 slices of mountain bread 

Heat oil in a small frying pan. Add the corn and sauté for gently for a couple of minutes whilst you whisk the eggs. Add feta to the whisked eggs and pour in to the frying pan and cook gently, stirring until cooked. Sprinkle over the thyme and stir through. Place half the mixture in each wrap and roll up. Add baby spinach to the wraps for a fresh texture.

Nutrition Information (per serve): energy 915kJ, protein 15g, fat 10.5g, saturated fat 4g, carbohydrate 15g, fibre 1.5g.

Original recipe courtesy of Good Chef – Bad Chef.

This recipe comes direct from the test kitchen of Sharon, the super cook with a gastric band. A versatile recipe, this loaf can be served hot or cold for lunch or dinner. In my home we enjoyed it as a main meal with a side salad and large dollop of Tzatziki from my recipe in Knife, Fork and Band. For the carnivores in your family that need a little more filling, you could serve with a grilled lamb cutlet. Why not set aside some time to bake this loaf on the weekend and take to work for lunch during the week?

 
Sweet Potato & Chickpea Loaf
Serves 6 
 
1kg orange sweet potato, peeled chopped and cooked.
½ cup natural almonds
4 slices of stale multigrain bread, crusts removed
400g can chickpeas, rinsed and drained
1 medium onion, grated
1 teaspoon ground cumin
1 teaspoon ground coriander seeds
Freshly ground black pepper
2 eggs
Tzatziki, to serve
 
Preheat oven to 180°C. Completely line a deep 11 x 25cm loaf pan with baking paper, extending the baking paper a few centimetres above the tin. Slightly mash the sweet potato, so that there are still some lumps. Add the almonds and bread to a food processor and process until finely chopped. Add the bread crumb/almond mix to the cooked sweet potato, along with the chickpeas, onion, cumin, coriander, pepper and eggs. Combine well. Spoon the mixture into the prepared pan and press down well. (It will be a very dense loaf when finished.) Bake for 50 minutes or until firm to touch and well browned. Remove from oven when cooked and let stand for 10 minutes before slicing.
Serve with a dollop of tzatziki and side salad if desired.
 
Nutrition Information (per serve): energy 1190kJ, protein 11g, fat 8.5g, saturated fat 1g, carbohydrate 37.5g, fibre 6.5g.

This recipe is suitable for those preparing for bariatric surgery as it can be used whilst on the Optifast^® program. The ingredients are ‘low energy foods’, or those often seen on ‘free foods’ lists.

If you are on the Optifast^® program, use this recipe for lunch or dinner along with your Optifast^® shake, bar, soup or dessert. For friends or family add some grilled meat or chicken to complete their main meal.

If attending a social event such as a BBQ when on the Optifast^®, take this one along so you can be involved.

Cauliflower, Zucchini and Capsicum Salad

Serves 4

½ head of cauliflower, cut into florets.

1 medium zucchini, diced

1 red capsicum, cut into strips then chopped

2 spring onions (white and green parts)

2 tablespoons of fat free Italian dressing

Cracked black pepper

Bring a pot of water to the boil. To blanche the cauliflower, add it to the boiling water and cook for 1-2 minutes at the most. Drain the cauliflower and plunge it straight into cold (preferably iced) water. (This partly cooks the cauliflower but still leaves it crunchy.) Combine all the vegetables in a large bowl, then add dressing and black pepper to taste.  Mix and serve.

Nutrition Information (per serve): energy 165kJ, protein 2.5g, fat 0.5g, saturated fat 0g, carbohydrate 5.5g, fibre 2g.

It is with great pleasure that I welcome Dr Justin Bessell to the newsletter. Dr Bessell is a General and Upper Gastrointestinal Surgeon who is highly experienced in Bariatric surgery. A keen follower of research in the area of weight loss surgery, he will provide guest reports and updates on the latest research. For more on Dr Bessell please visit his profile.

Bariatric Surgery May Be Helpful in Paediatric Population

Bariatric surgery may be effective in obese children and adolescents, but a cautious approach is warranted, according to the results of a systematic review reported online March 3 in Clinical Obesity.
 
The investigators included 37 studies with a total of 831 children or adolescents younger than 19 years, spanning 36 years. Among 13 studies of gastric banding, mean decreases in body mass index (BMI) ranged from 8.5 to 43, with weight gain reported in 1 case study. Mean BMI reductions ranged from 9 to 25 in 8 studies of gastric bypass (RYGB).
 
(Other forms of bariatric surgery, including sleeve gastrectomy, vertical banded gastroplasty, biliopancreatic diversion, or a combination of procedures, were reported in 14 articles. These procedures resulted in mean BMI decreases ranging from 9 to 24, weight regain in several cases, and 3 deaths related to surgery.)
 
One Australian project studied cost-effectiveness, and results reported that laparoscopic adjustable gastric banding (LAGB) is cost effective for adolescents.
 
The authors stated that existing evidence … suggests that bariatric surgery in older children results in significant weight loss and improvements in comorbidities and quality of life.
 
The authors cautioned that, postoperative complications, compliance and follow-up may be more problematic in adolescents than adults, and availability of long-term data on safety, effectiveness and cost-effectiveness remains largely unknown. The authors suggested a cautious approach to child and adolescent bariatric surgery is warranted, and reversible techniques are advisable compared to approaches that permanently alter anatomy.
 
The authors went on to say that lifestyle modification is crucial to the long-term success of bariatric procedures.
 
Prevention was also considered important; they recommended development of practical lifestyle programs for overweight and obese children.
 
The project that led to this study was funded by the WHO Health Evidence Network of the World Health Organization. The study authors have disclosed no relevant financial relationships.
Clin Obesity. Published online March 3, 2011.

This was a huge hit with all the members of the test kitchen of Sharon, our super cook with a gastric band. Sharon’s exact words: “It was DELICIOUS!!!”. Rice can be a little uncomfortable for some people with a gastric band, however Sharon found with the small quantity of rice and the moist sauce she tolerated this meal well.  The use of chickpeas and sweet potato provides a great source of low GI carbohydrate to help you feel satisfied for longer after eating. There was a little left over which Sharon had for lunch the next day and as is the case with this sort of dish, it was even better!
 
Serves 4
Oil spray
500g skinless chicken, diced eg. breast, thigh or tenderloin
1 medium onion, chopped
1 small fresh red chili, chopped
1 teaspoon cumin seeds
½ teaspoon ground coriander
½ teaspoon turmeric
½ tablespoon grated fresh ginger
1 clove garlic, crushed
1 cup sweet potato, diced
½ cup canned chickpeas, drained and rinsed
1 can diced tomatoes
1 cup cooked brown rice
Mini Pappadums - optional
 
Pre-heat oven to 150°C. In a frying pan that has been sprayed with oil add chicken and brown on both sides. Transfer to a baking or casserole dish. Put the frying pan back on the heat and add onion and cook until onion is golden in colour. Add the garlic, chili, ginger and spices and cook for 1-3 minutes or until fragrant then pour over the tomatoes. Stir until combined, reduce to a simmer and simmer for 5-10 minutes or until the sauce has reduced a little.
 
Meanwhile scatter the diced sweet potato and chickpeas over the chicken. When the sauce has reduced a little, pour over the chicken, sweet potato and chickpeas. Cover and bake in the slow oven for ¾ - 1 hour or until chicken has cooked through.
 
To serve, put ¼ cup of rice in the bottom of a 4 bowls. Divide the chicken and sauce evenly amongst the bowls, and top with fresh ground black pepper.
 
Optional: Serve with 1-2 mini papadums to add a little crunch.
 
Nutrition Information (per serve): energy 1515kJ, protein 30g, fat 12.5g, saturated fat 3.5g, carbohydrate 29.5g, fibre 4.5g.

For those in Adelaide I am excited to introduce an innovative cooking and nutrition workshop specifically for people who have had weight loss surgery!

Nutritionist and chef, Mel Haynes has teamed with a weight loss surgery “insider” to help you improve your success with healthy eating after surgery and give you inspiration in the kitchen.
 
Be part of these exciting cooking classes and see fresh ideas for creating easy and delicious meals that you can enjoy with your family and friends.
 
Enjoy not only a delicious culinary experience, but professional nutrition advice from qualified nutritionists and time to share your experiences with other weight loss surgery insiders!
 
All recipes prepared have been developed in consultation with those who have had weight loss surgery.

Morning and afternoon classes are available, or a discounted rate for the full day. The first classes will be held on Saturday 21st May.
 
For more information and to register head to www.melhaynes.com 

Assume that creamy pasta dishes should be removed from your menu? Not necessarily. Creamy pasta dishes using cream, fatty meats or lots of cheese should be limited to special occasions, however simply substituting some ingredients can make a healthy alternative for you and the family to enjoy regularly. The creaminess of this dish comes from low fat evaporated milk, which can replace cream in a whole range of recipes.

The recipe this week is one for those who enjoy spinach. Sharon, our super cook with a gastric band enjoyed this dish, but her test kitchen of four young daughters were not as impressed! Feel free to reduce the quantity of spinach or replace with an alternative cooked vegetable that will appeal to you and your family.
 
If you have a gastric band and find pasta difficult to tolerate, try different shapes as some people smaller shapes easier to tolerate. Make sure you stir the sauce through well to coat the pasta. Just because pasta is soft don’t forget to chew well and take small mouthfuls! Try smaller cutlery if necessary. And as always, knife and fork down between mouthfuls!
 
Creamy Spinach and Tomato Pasta 
Serves 4
Oil spray
150g pasta
4 mushrooms, sliced
250g frozen spinach
185ml can light evaporated milk
1 clove garlic, crushed
410g can diced tomatoes
½ teaspoon dried basil
Cracked black pepper
8 Spanish olives, chopped
1 tablespoon capers, drained
80g low fat feta cheese, crumbled
1 tablespoon pine nuts
4 tablespoons grated Parmesan cheese, to serve

 
Cook pasta in a large saucepan of boiling water for 8-10 minutes. Drain and set aside. Cook the frozen spinach in the microwave or stove according to the package directions. Set aside. Heat a frying pan and add pine nuts and dry fry over a moderate heat. Toss or stir-fry until they have started to change colour. Set nuts aside. Spray the frying pan with oil and reheat. Add garlic and stir over heat until fragrant. Add the mushrooms and sauté until soft. Add the tomatoes and basil and stir. Bring to a simmer and simmer uncovered for 5-10 minutes. Stir through the olives and capers. Add the cooked spinach, as well as the feta cheese and fold through the sauce. Fold through the cooked pasta and serve sprinkled with Parmesan cheese and pine nuts.

Nutrition Information (per serve): energy 1065kJ, protein 19.5g, fat 11.5g, saturated fat 5.5g, carbohydrate 21g, fibre 6g.

Welcome to the first of the Quick and Easy Meals for One. Due to reader feedback we plan to include some of these recipes in coming newsletters. 

Easily adaptable for whatever ingredients you have in your kitchen, be brave and experiment with your favourite toppings. If you have a gastric band and find breads difficult, experiment with different varieties. You could also try precooking the pita in the oven for a few minutes before adding your toppings to ensure it is extra crispy as some find this easier to tolerate.

Basic pizza
1 small pita bread for each person, preferably wholemeal                   
Tomato paste
½ onion, chopped                                              
Small handful reduced fat grated cheese
Italian mixed herbs (available dried)
 
Variations
 
Vegetarian
¼ - ½ capsicum, diced
1-2 mushrooms, sliced
Small tomato, diced
Add any veges you have eg. zucchini, eggplant, sweet potato
1 tablespoon sliced olives
 
Tuna
Small can tuna in springwater, drained
¼ cup canned pineapple in natural juice, drained
¼ - ½ capsicum, diced
 
Mexican Bean
1 heaped tablespoon fat free salsa dip
1 mini can kidney beans, rinsed and drained
1 mini can corn
 
Hawaiian
Small handful lean ham, sliced
Small tomato, diced
1-2 mushrooms, sliced
¼ cup canned pineapple in natural juice, drained
 
Preheat oven to 180-200°C. Spread pita bread with tomato paste. Sprinkle with onion & herbs as desired. Add extra ingredients from variation of your choice (or be brave and make up your own!). Bake for approx 10-15 minutes, or until the pita bread is crispy. Can be served with a side salad if desired.

This recipe is a great for those preparing for bariatric surgery as it can be used whilst on the Optifast^® program. The ingredients are “low energy foods”, or those often seen on “free foods” lists.

Sharon, the super cook with a gastric band reviews all my recipes. She has had her gastric band for some time, but used the salad as a side dish with some grilled French lamb cutlets and a small baked potato. Hence this is a handy recipe for both before and after surgery – she tolerated the salad well.

Also a bright, colourful appealing salad, try it at your next barbeque.

Green Bean Salad

Serves 4

300g green beans

1 punnet cherry tomatoes, halved

1 small red onion, sliced

½ a red capsicum, cut into strips (approximately the same size as the beans)

1 tablespoon fresh flat leaf parsley, roughly chopped

2 tablespoons fat-free French dressing

Top and tail the green beans and cut in half. In a medium saucepan bring some water to the boil to blanche the beans. When the water is boiling drop the beans in and boil for 1 minute or until the beans are a vibrant green colour.  Remove from heat and drain immediately and plunge into cold or iced water for a minute. (This removes the raw taste and texture from the beans and makes them slightly tender.) Combine the salad ingredients in a bowl and drizzle with the dressing. Chill for 1 hour before serving. For variety, serve on a bed of crisp lettuce.

Nutrition Information (per serve): energy 180kJ, protein 2g, fat negligible, saturated fat 0g, carbohydrate 6g, fibre 3g.

This week’s recipe, Fish with Tangy Tomato Relish can be altered to suit individual tastes. If you do not enjoy fish, the relish would be delicious with other meats. For example, if you tolerate and enjoy steak try serving with the Tangy Tomato Relish to add some flavour, moisture and variety.  

 
Fish with Tangy Tomato Relish
Serves 4
Olive oil spray
1 teaspoon paprika
1 teaspoon onion powder
500g firm white fish fillets eg. flathead
1 small onion, finely diced
1 stick of celery, finely diced
1 clove garlic, crushed
½ red capsicum, finely diced
1 cup of no added salt canned crushed tomatoes
Juice of ½ lemon
Zest of ½ lemon, finely grated
¼ - ½ tsp chilli flakes, to taste
1 tablespoon brown sugar
1 tablespoon Worcestershire Sauce
1 teaspoon dry mustard
½ cup vegetable stock
1 tablespoon honey
1 tablespoon rum
Freshly ground black pepper
 
Heat a medium saucepan that has been sprayed with oil. Add the onion, celery, garlic and capsicum. Add 1 tablespoon of the stock and over a gentle heat. Cover the saucepan and let it sweat for 3-5 minutes. Add the tomatoes, lemon zest, chilli, paprika, brown sugar, Worcestershire sauce, mustard and stock and bring to the boil. Reduce the heat and let simmer gently for 10-20 minutes or until reduced to a thick saucy consistency. Add the rum and honey and simmer for a couple more minutes. Remove from the heat and let stand for 5 minutes. If you prefer a smoother sauce for your fish you can puree the sauce until smooth, otherwise, leave it ‘chunky’.
 
Heat a frying pan or BBQ plate. Pour the lemon juice over the fish then sprinkle with paprika and onion powder and rub in to the fish. Spray each side of the fish with oil and cook for 1-2 minutes each side or until cooked to your liking. 
 
Place the fish on a serving plate and top with the tomato relish. Serve with a green salad.
 
Nutrition Information (per serve): energy 895kJ, protein 26.5g, fat 4.5g, saturated fat 1g, carbohydrate 13.5g, fibre 1.5g.

This recipe of the week is perfect for those recovering from surgery who are following a fluid diet. Remember that when recovering from surgery it is important to include fluids containing protein, provided here by the low fat evaporated milk and skim milk powder. For those who have moved on from the smoothie stage this can be frozen into ice blocks for a refreshing summer treat!

Sharon loved this smoothie. It even got a tick from four of the five of her other household members, even little miss fusspot who came back for seconds!

Enjoy!

Peachy Coconut Smoothie

Serves 4

2 cups of peach slices, canned in natural juice, drained

2/3 cup unsweetened pineapple juice

¾ cup Light & Creamy evaporated milk, coconut flavour

1 tablespoon skim milk powder

1 tablespoon ground almonds

Place all ingredients in a blender and blend until smooth enough to drink through a straw.

Nutrition information (per serve): energy 550kJ, protein 6g, fat 2.5g, saturated fat 1g, carbohydrate 20.5g, fibre 1.5g.

This stir-fry was popular with Sharon, our super cook with a gastric band. It was also a hit with her test kitchen of daughters. One finished the plate and then picked at Sharon’s meal, another asked for seconds and requested that it be cooked again!

Thai-Style Pork Stir-Fry

Serves 4

Marinade

1 tablespoon fish sauce

2 tablespoons lime juice

3 fresh roots of coriander*

1 tablespoon lemongrass, finely chopped

½ teaspoon ground ginger

¼ teaspoon ground turmeric

Chilli flakes, to taste

2 cloves garlic, crushed

2 teaspoons brown sugar

4 teaspoons of peanut or vegetable oil

Place all these ingredients into a mixing jug and combine well.

500g pork fillet, trimmed of fat and sliced thinly

1 large carrot, peeled and sliced thinly

1 small broccoli head, cut into florets

1 cup snow peas, shredded

1 tablespoon oyster sauce

Pour the marinade over the pork in a dish and using your hands mix the marinade through. Cover and chill for 1-3 hours.

Heat a wok or large frying pan and spray with oil.  Add half of the pork and cook over a high heat for 1-2 minutes, until just cooked. Remove from pan and set aside. Repeat with the remaining pork. Add the carrots to the pan and cook for 1-2 minutes, then add the broccoli and cook for a further 1-2 minutes. Add the snow peas and pork back to the pan, drizzle with the oyster sauce and toss well to combine. If you tolerate rice, you can serve with ¼ cup cooked rice. Alternatively you could try rice noodles. Add these as a side dish to make a larger serve for family or friends.

* Coriander root has more flavour than the leaves, hence is good to use in marinades. Take the fresh coriander stems and cut about 2cm up the stem from the root, then wash very well.

Nutrition Information (per serve with ¼ cup rice per serve): energy 1175kJ, protein 32g, fat 8g, saturated fat 2g, carbohydrate 17.5g, fibre 3.5g.

Happy New Year to you all! I hope everyone enjoyed the festive season and is now looking forward to a happy and healthy 2011.
 
To kick off 2011 we have a versatile recipe that doubles as a hot or cold dish, as lunch or an evening meal. For those lucky people still on holidays this would be a great lunch to take on a day trip to the beach, a picnic or if catching up with friends. You may prefer to make it in individual muffin tins to share – the decision is yours.
 
Mushroom & Rocket Quiche with Mountain Bread
Serves 4 
2 slices of mountain bread
200g mushrooms
2 cloves of garlic, crushed
1 cup of rocket, roughly chopped
2 spring onions, finely chopped
125g low fat ricotta
6 eggs, lightly beaten
½ cup low fat milk
¼ cup skim milk powder
20g (2 tablespoons) Parmesan cheese, finely grated
 
Pre-heat oven to 180°C. Spray a ceramic or Pyrex quiche or pie dish with oil spray. Place one piece of mountain bread in the bottom. Brush the other slice with a little egg and (egg side down) turn the square to a diamond position and place on the first mountain bread (so that once it in done it looks like a 8 pointed star in the dish). 

Heat a frying pan that has been sprayed with oil. Over a medium heat cook the mushroom and garlic until the mushroom has softened. Add the rocket and spring onion and cook for another minute and remove from the heat. Spoon this mixture over the mountain bread lined dish. Spoon dollops of the ricotta over the top of the mushroom mixture.
 
Dissolve the milk powder in the milk and add to the beaten eggs along with the Parmesan cheese and whisk together. Pour this over the mushroom mixture. Grind some black pepper over the top and bake in the oven for 25-30 minutes or until browned and just set. (You may find that the egg runs under the mountain bread but this is fine).
 
Remove from the oven and stand for 10 minutes before serving. Serve with a small side salad if desired. Can be served hot or cold.

Nutrition Information (per serve): energy 1090kJ, protein 22g, fat 13g, saturated fat 5.5g, carbohydrate 13.5g, fibre 2.5g.

In 2011 Knife, Fork and Band will be relaunched in a new user-friendly format. Due to feedback from those using the book I have arranged a new, durable spiral bound format for easier use in the kitchen. The new edition will sit flat on the kitchen bench or recipe book holder to enable you to read the recipes more easily.

With the festive season well upon us we thought we should share a festive recipe! This dessert dip is great for the next time you need to take a plate to a barbeque or party. This dip is something Sharon invented when craving something sweet and creamy one morning for breakfast, serving it with crispy toasted pita bread. Since creating the dip Sharon has used the dip for lunch with fruit and as a dessert served with fruit skewers. The recipe below suggests some basic fruit to make fruit skewers, however any fresh fruits could be used. Choose those in season and ensure you use different colours to make the skewers bright and colourful.
 
Nutty Ricotta and Honey Dip and Fruit Skewers
Serves 4
 
Dip
1 cup reduced fat ricotta cheese
1 tablespoon ABC nut spread (Almond Brazil and Cashew nut spread, available at Woolworths)
1 dessertspoon honey
 
Place together in a small mixing bowl and beat with a spoon to combine all ingredients well. Spoon into a serving dish and refrigerate for 1-2 hours (which helps it become a bit firmer as the beating leaves it quite runny).
 
Fruit Skewers
1 medium banana
1 cup rockmelon, diced into squares
1 cup strawberries
 
To assemble skewers, thread fruits onto skewers, alternating varieties of fruit.
 
Serve dip in a small bowl with a platter of fruit skewers to dip in ricotta dip.
Can also be served with toasted pita bread broken into small wedges.
 
Nutrition Information (per serve, with fruit kebabs): energy 830kJ, protein 9.5g, fat 10.5g, saturated fat 4.5g, carbohydrate 17g, fibre 2.5g.

This recipe of the week comes to you courtesy of our own masterchef with a gastric band, Sharon. She developed this dish when recovering from her surgery.

 
If you thought cous cous was restricted to being a savoury side dish, think again. This recipe transforms the cous cous into a delicious, sweet breakfast dish. It can be served hot, warm or cold depending on your preference. Sharon found the cous cous more solid when cold, however tolerated it well. As for the four young girls in Sharon’s test kitchen? Three out of four gave it the thumbs up!
 
Serves 4
3 cups of low fat milk
½ cup cous cous
1 tablespoon brown sugar
1 teaspoon vanilla
1 banana
4 teaspoons maple syrup - optional
 
Combine the milk and the cous cous in a medium sized saucepan. Over a gentle heat, bring to a simmer, stirring frequently for about 12 minutes or until thickened and the cous cous is tender. Add the vanilla and brown sugar and stir until well combined.
 
To flavour with banana, there are two options:

1. Dice the banana and stir through the cous cous and let cook for 1-2 minutes longer to give the cous cous a nice banana flavour
2. Serve the cous cous in four small bowls, topped with sliced banana.

 
Drizzle each serve with one teaspoon of maple syrup.
 
Nutrition Information (per serve): energy 985kJ, protein 12.5g, fat 0.5g, saturated fat negligible, carbohydrate 45g, fibre 1g.

Sharon used this recipe regularly leading up to her gastric band surgery whilst on the Optifast Meal Replacement program. She found mushrooms gave the dish a ‘meaty’ texture so not to feel deprived when limited to Optifast and low energy vegetables.
 
For those who have been through surgery, this would make a great stir-fry base. Add 500g chicken, trimmed of fat and sliced into thin strips.
 
Serves 4
1 teaspoon canola oil
1-2 tablespoons water
12 medium sized mushrooms, thickly sliced
2 cloves garlic, crushed
1 medium red capsicum, chopped
150g snow peas, topped and tailed
2 baby Bok Choy, washed trimmed and cut into ¼ lengthways
2 spring onions (optional), sliced
2 tablespoons Oyster Sauce
 
In a wok or frying pan heat the oil and cook the garlic until golden. If using chicken, add here. Stir-fry until cooked, then remove from pan and set aside. Add the mushrooms and stir-fry for 2-3 minutes, add the capsicum and stir-fry for another minute, then add the snow peas and fry for a minute. Add the Bok Choy and water, cover and steam for 1-2 minutes or until the leaves have wilted. Remove the lid and return the cooked chicken to the pan. Add the oyster sauce and spring onions (if using) and stir to combine the sauce with the vegetables well. Serve.
 
Nutrition Information – vegetables only (per serve): energy 265kJ, protein 4g, fat 1.5g, saturated fat negligible, carbohydrate 6.5g, fibre 3g.
 
Nutrition Information – vegetables and chicken only (per serve): energy 1050kJ, protein 28g, fat 12g, saturated fat 3.5g, carbohydrate 6.5g, fibre 3g.

For those of you in the Northern Territory we are pleased to announce the arrival of Nutrition NT. Nutrition NT is a new Darwin based company providing quality nutrition and dietetic advice. Formed with alliances to Innovations Health Care, Bodyfit NT and Your Bariatric Dietitian, Nutrition NT is now servicing the Territory.

Following weight loss surgery, some people may have difficulty tolerating fresh bread rolls, assuming burgers may no longer be on the menu. Sometimes all that is required is a few small changes to the recipe. With some help from Sharon, the super cook with a gastric band, here is a great way to enjoy a tasty burger with the rest of the family.

 
The original plan for this week’s recipe was Cajun Chicken Burgers. After some investigation, Sharon found that the combination of capsicum, celery and onion is considered the cornerstone of Cajun cooking, hence combined these in a relish for the burger to add some flavour and moisture. Having a supply of turkey mince in the freezer the chicken burgers quickly became turkey in the test kitchen.
 
For those who have difficulty tolerating bread, Sharon’s next suggestion is a handy one. Halve a roll (preferably wholegrain), pull some of the middle out and toast. It is easier to tolerate with less of the “dough” and the outer of the roll goes nice and crunchy.
 
To pull it all together and add some moisture a dollop of natural yoghurt finishes off the burger nicely.
 
Cajun Influenced Turkey Burgers
 
Relish
1 teaspoon olive oil
½ red capsicum
½ green capsicum
½ large onion, sliced
1 stick celery, diced
1 clove garlic, crushed
1-2 bay leaf
2 teaspoons brown sugar
Tabasco Sauce, to taste
1 tablespoon water
 
Heat olive oil in a medium saucepan, add the onion and garlic and gently sauté. Add the capsicum and celery and sauté for 2-3 minutes. Add the remaining ingredients and simmer, covered over a gentle heat until the vegetables are soft. Remove the lid and cook until most of the fluid has reduced.
 
Burgers
400g lean turkey mince
½ large onion, grated
1 clove garlic crushed
1 teaspoon paprika
½ teaspoon dried thyme
2 teaspoon fresh parsley, finely chopped
Pinch of Cayenne pepper, to taste
Freshly ground black pepper, to taste
2 tablespoons plain flour, to coat burgers
1 teaspoon olive oil, to cook
 
In a mixing bowl combine all the burger ingredients (except flour) until well combined.  Shape into 4 large patties and coat in the flour. Discard the remaining flour. Heat the oil in a non-stick frying pan and over a medium to gentle heat cook the burgers until cooked through, about 15 minutes. (Cook covered if you prefer them to cook through without getting too crunchy on the outside). 
 
To assemble:
2 medium multigrain rolls, halved, then lightly toasted
4 butter lettuce/Cos lettuce leaves
2 tablespoons low fat natural yoghurt combined with ½ teaspoon paprika 
 
In the base of the lightly toasted roll spread 2 teaspoons of the yoghurt and paprika, top with the lettuce, top that with a burger and spoon ¼ of the capsicum topping onto each burger.

Nutrition Information (per serve): energy 1285kJ, protein 36g, fat 8g, saturated fat 1.5g, carbohydrate 21.5g, fibre 3g.

This recipe of the week is one for those who are early in their weight loss surgery journey – a smoothie for the fluid diet. Whilst fruit and juice smoothies can be very refreshing and packed with vitamins, they don’t contain much protein. Here we have included some light evaporated milk to sneak a little protein in to aid your recovery. We have also added some Fibresure® to boost the fibre intake. Enjoy!

Apple, Banana & Orange Smoothie

Serves 2

¾ cup unsweetened orange juice

½ cup light and creamy evaporated milk

1 banana, chopped

1 apple, peeled cored and chopped into chunks

2 teaspoons Fibresure®

Combine all ingredients in a blender or food processor and blend until smooth enough to pass through a thick straw.

Nutrition Information (per serve): energy 915kJ, protein 25g, fat 10g, saturated fat 3g, carbohydrate 5.5g, fibre 0.5g.

These frittatas were a hit with Sharon, the super cook with a gastric band. She has enjoyed them both hot and cold and has found them to be filling and satisfying. These tasty little bites could go in the school lunchboxes as well as yours. They area also a good option when you need to take a plate to a function, ensuring there is a good food choice available to you that is also easy to tolerate. We recommend you give these a try - very filling and satisfying!

Serves 6 (makes 12 mini frittatas)
250g sweet potato, peeled and cut into 1cm cubes
5 eggs, lightly whisked
½ cup low fat milk
425g can tuna in spring water, drained well and flaked
1 x 125g can creamed corn
½ small red onion, finely diced
2 tablespoons chopped fresh chives
75g low fat feta cheese, crumbled
20g Parmesan cheese, finely grated
½ cup shredded baby spinach
¼ cup low fat cottage cheese
2 tablespoons quick oats
 
Pre-heat oven to 180°C. Add the sweet potato to a medium saucepan, cover with cold water, bring to the boil and simmer for 5 minutes or until sweet potato is tender. Drain the sweet potato, roughly mash so that some cubes remain. Set aside to cool a little.
 
Spray 12 x ½ cup capacity muffin pans with oil spray. Combine the egg, milk, tuna, corn, onion, chives, fetta, Parmesan, cottage cheese, baby spinach and oats. Season with black pepper and then add in the sweet potato and stir gently to combine. Spoon this mixture evenly into the muffin pans. Bake for 20-30 minutes or until cooked through (cut into one of the frittatas with a knife - if there is no milky fluid and it is solid it is cooked). Remove from oven and let stand for 15 minutes. Serve warm or cold, with or without salad. Can be frozen. 

Nutrition Information (per serve): energy 1050kJ, protein 28g, fat 9.5g, saturated fat 4g, carbohydrate 12.5g, fibre 1.5g.

This week’s recipe was a hit in the home of Sharon, our super-cook with a gastric band. All the family enjoyed this dish including Miss 5 who has been very fussy recently!  Sharon found the dish very satisfying and flavoursome. The rest of the family had some crusty bread on the side – perfect for those friends or family needing a larger serve.

 
Serves 4
Beef
½ onion, finely diced
1 clove garlic, crushed
2/3 cup cooked brown rice (approx ¼ cup raw)
500g lean beef mince eg. premium, extra trim
½ stick celery, finely diced
1 small carrot, grated
½ teaspoon dried basil
1 tablespoon tomato paste
 
Preheat oven to 180°C. Add all ingredients to a mixing bowl combine well. Press meat mixture into a greased, square baking dish and cook in the oven 30 minutes. Whilst beef is in the oven, cook the ratatouille sauce.
 
Ratatouille Sauce
1 teaspoon olive oil
½ onion, sliced
1 clove garlic, crushed
½ red or green capsicum, chopped into chunks
1 medium zucchini, sliced
3 medium mushrooms, sliced
½ cup diced eggplant
2 small tomatoes, chopped
¼ cup red wine
½ cup salt reduced beef stock
½ teaspoon basil
1 tablespoon tomato paste
 
Heat olive oil in a large saucepan. Sauté the onion and garlic until softened.  Add the capsicum, zucchini, mushrooms, eggplant and tomatoes and cook for 2-3 minutes. Add the wine, stock, basil and tomato paste and gently stir to combine. Bring to the boil, reduce heat and simmer gently for 10 minutes.
 
Remove the beef from the oven, tip off some of the liquid in the dish carefully, not to let the meat slide out!  Pour over the ratatouille sauce. Return to the oven and cook for a further 20-30 minutes.
 
Nutrition information (per serve): energy 1185kJ, protein 29g, fat 10.5g, saturated fat 4g, carbohydrate 15.5g, fibre 3.5g.

Some of you reading this blog will have already had weight loss surgery and some of you may not.

If you are leading up to your surgery, you will likely be looking forward to (or perhaps not looking forward to) the Optifast° meal replacement program. On the Optifast° program you are allowed “free foods” or “free vegetables” to help fill you up and make the program more interesting. Including “free vegetables” helps manage your hunger, increases your vitamin and mineral intake and increases your fiber intake to help keep your bowels regular.

The following recipe is perfect for the Optifast° program. Include as a meal and finish off with an Optifast° product. Friends or family will enjoy this as a side dish with some meat, chicken or fish.

If you have had your surgery, this recipe can again be used as a vegetable side dish, just don’t forget the protein.

Eggplant with Salsa

Serves 4

Oil spray

2 eggplants, halved lengthways, and then halved again

½ green capsicum, chopped finely

½ red capsicum, chopped finely

1 tomato, seeded, chopped finely

2 tablespoons finely shredded fresh basil

2 tablespoons fresh lemon juice

Freshly ground black pepper

Spray eggplant with oil spray.

Cook eggplant on the barbeque (or a grill) until tender.

Combine all other ingredients in a small bowl to make salsa.

Serve grilled eggplant warm topped with salsa.

Why should we eat more fish?

As an avid follower of nutrition expert Catherine Saxelby on Twitter, I was surprised when she “tweeted” from a presentation at the Omega 3 Centre that only 17% of Australians eat fish. Wow! We all know fish good for us, but many are hesitant to prepare it. This weeks recipe is a great way to get some fish into your diet.

Omega-3 fats are a type of polyunsaturated fat. Polyunsaturated fats are often referred to as healthy fats as they can help to reduce your risk of heart disease.

The Heart Foundation recommend that to get the right amount of omega 3 we include two to three 150g serves of oily fish every week.

Baked Salmon and Cauliflower with Gremolatta

4 x 100g pieces of salmon, skin removed

1 medium onion, chopped

1-2 cloves garlic, crushed

300g cauliflower florets

100g parsnip (approx 1 medium), peeled and chopped

1 medium potato, peeled and diced

1/3 cup canned cannelli beans, drained and rinsed

1 teaspoon vegetable stock powder

2 cups skim milk

2 tablespoons skim milk powder

1-2 teaspoons dried dill

1 tablespoon dried bread crumbs

Gremolata

2 tablespoons parsley, finely chopped

½ - 1 teaspoon lemon zest, finely grated

1 clove fresh garlic, finely chopped

Pre-heat oven to 200°C. Combine onion, garlic, cauliflower, parsnip, potato, vegetable stock powder, milk and milk powder in a large saucepan. (Use a large or deep saucepan because the milk can overflow when it is brought to the boil.) Place over medium heat and bring to the boil. As soon as it boils reduce the heat to low and let gently simmer until the vegetables are tender. Add the beans and remove from heat. Let cool for a few minutes.

Meanwhile, heat a non-stick frying pan that has been sprayed with a little oil over a medium to hot heat. Add the salmon and brown on each side for about 1 minute. Then place into a small baking dish. Puree the cauliflower mixture until smooth and pour over the fish. Sprinkle with breadcrumbs and bake in the oven for 15-20 minutes or until the fish cooked to your liking.

To prepare gremolata, mix together ingredients on a chopping board, chopping through the mixture until well combined.

Spoon each portion onto each plate and sprinkle with the gremolata. Serve with a few steamed snow peas.

Nutrition information (per serve): energy 1265kJ, protein 32g, fat 8g, saturated fat 2g, carbohydrate 24g, fibre 4g.

For more information on omega 3 fats and fish, head to The Heart Foundation website. If you would like more detailed information on fish oils, you may be interested in purchasing Catherine Saxelby’s Your Guide to Fish Oil & Health eReport.

Food cannot be “good” or “bad”, it is just food. Hence cake is not “bad”, it is just something we shouldn’t eat every day. Some occasions need cake, so here is one lower in fat than many. Next time you are responsible for a colleague’s birthday cake at work, give it a try. Sharon gives it the thumbs up!

Serves 4-6

1/3 cup sugar

1 egg

1 tablespoon oil

¼ cup skim milk

½ cup self raising flour

½ teaspoon of vanilla essence

½ teaspoon of mixed spice

1 large green apple, peeled and thinly sliced

1 teaspoon sugar, extra

¼ teaspoon cinnamon

Pre-heat oven to 160°C and grease and line a log tin.

In a small mixing bowl combine the egg and sugar and beat until well combined and frothy.

Add oil, milk, flour, vanilla and spice.  Beat again until well combined.

Pour into prepared log tin and cover with sliced apple.  There may be 2 or three layers of apple but this is good as the bottom layers sink into cake. 

Mix together the sugar and cinnamon and sprinkle over the apple/cake mixture.

Place in pre-heated oven and bake for 35-40 minutes, or until golden brown and cooked through.

Let cool in the tin for 10-15 minutes. Can be served cold or warm with a spoonful of low fat ice cream or warm low fat custard.

Nutrition Information (per serve when serves 6): energy 600kJ, protein 3g, fat 4g, saturated fat 0.5g, carbohydrate 24g, fibre 1g.

The Quick and Easy Paella was a hit in Sharon’s test kitchen. Paella recipes would generally have a greater amount of rice and chorizo sausage. The rice is reduced to keep the flavour of other ingredients whilst making smaller serves and the chorizo reduced to limit the fat (particularly saturated fat) content. The end result is tasty and according to Sharon, quite filling and satisfying!

Serves 4

Oil spray

A pinch of saffron threads, soaked in 1 tablespoon hot water

1 medium red onion, sliced

3-4 cloves of garlic, crushed

½ chorizo sausage

2 teaspoons sweet paprika

1/3 cup Arborio rice

300g chicken breast, skin removed, diced

½ red capsicum, chopped

400g can no added salt diced tomatoes

Chilli flakes, to taste

1 cup salt-reduced chicken stock

12 pieces of green prawn meat (approx 100g)

½ cup of frozen peas

1/3 cup flat leaf parsley, roughly chopped, to serve

4 lemon wedges, to serve

Peel the papery skin off of the chorizo sausage, slice thinly and cut each slice in half. Spray a little oil into a non-stick frying pan (or electric frying pan). Add onions, garlic and sausage and cook over a medium heat for 3 minutes, or until onion has softened. Add paprika and rice and cook for a minute until the rice is well coated. Add the chicken and capsicum and cook for 2-3 minutes until chicken has started to brown. Pour in the tomatoes, stock and saffron. Sprinkle with chilli if desired. Stir and bring to the boil. Cover and reduce heat to medium low and simmer gently for 15 minutes, stirring occasionally. (The rice may stick to the bottom of the pan – this is normal in paella, but just give it a stir to move it.) Add the prawn meat and peas to the paella stir and cook for a further 3 minutes or until the prawns are cooked and rice is tender. Serve sprinkled with parsley and a lemon wedge.

Nutrition Information (per serve): energy 1130kJ, protein 25g, fat 9g, saturated fat 2.5g, carbohydrate 19g, fibre 4g.

Hungarian Beef began as Spanish Steak, but the array of ingredients in the test kitchen resulted in a cultural transformation! The same technique for cooking the meat was used as was used in last week’s Lamb Curry to ensure the beef was tender and well tolerated. This recipe was a hit with Sharon’s family except Miss 5 who is going through a phase and won’t eat anything except mashed potato, ‘clean’ rice or pasta. Sharon reports she will definitely be making this again!

Serves 4

Oil spray

500g beef, trimmed of fat, cut into cubes

1 tablespoon flour

3 cloves garlic, crushed

1 stalks celery, sliced

1 large onion, sliced

410g no added salt tinned tomatoes

1 tablespoon Worcestershire sauce

¼ cup no added salt tomato paste

½ cup red wine

½ cup salt reduced beef stock

¼ teaspoon Tabasco

3 teaspoons sweet paprika

1 carrot, sliced

½ green capsicum, diced

6 mushrooms, thickly sliced

Freshly ground black pepper

2 medium potatoes

Dash of low fat milk

Toss the beef in the flour. Then preheat the oven to 160°C. Spray a large saucepan with oil and add onion, garlic and celery and sauté until onion is softened. Add tinned tomatoes, Worcestershire sauce, tomato paste, red wine, stock and paprika. Stir until combined. Then add the carrot, capsicum and mushrooms. Bring to the boil.  As soon as it comes to the boil pour into large baking dish and cover with foil. Pierce the foil with 3-4 holes (this allows the steam to escape and the gravy to thicken) place in the oven and cook slowly for 2 hours. Boil or steam potatoes. When cooked, mash potatoes with a dash of low fat milk. Serve beef with a small scoop of mashed potato.

Nutrition Information (per serve, including mashed potato): energy 1250kJ, protein 31.5g, fat 7.5g, saturated fat 3g, carbohydrate 20.5g, fibre 5g.

To improve the tenderness of the lamb, Sharon modified the method of this curry to that Jamie Oliver uses to make the filling for his Beef and Guinness Pie. It helps make the meat tender without it breaking up and prevents it going “ragged” as it would if cooked on the stovetop. The sweet potato and the cauliflower break down a little during cooking, making the gravy lovely and thick. Whilst some of the meat looked dry, Sharon tested a couple of pieces and tolerated it well.

Rather than serving with rice as is common with curry, Sharon opted for pappadums to add some “crunch” and a change in texture. 

Can we put this recipe in the family friendly category? Whilst Sharon, two of her daughters and the man of the house were happy, the two little ones were not so keen. This may be best with the more mature palettes!

Serves 4

Oil spray

500g lamb, trimmed of fat, diced into cubes

1 onion, sliced

1 tablespoon flour

2 cloves garlic, crushed

¼ teaspoon cumin seeds

2 cups salt reduced chicken stock

1 tablespoon sweet chutney

1 tablespoon curry powder (or to taste)

1 tablespoon sultanas

1 teaspoon lemon zest

1 cup sweet potato, diced

1 cup cauliflower, chopped

¼ cup frozen peas

1 tablespoon brown rice

¼ cup low fat natural yogurt

8 mini Pappadums

Pre-heat oven to 150°C. Spray a casserole dish with oil spray. Heat a large saucepan that has been sprayed with oil. Sauté the onion and garlic until softened. Stir in the curry powder and cumin seeds and cook, stirring, until the spices become fragrant. Toss the lamb in the flour, add lamb to the saucepan and brown a little. Pour in the chicken stock. Add the chutney, sultanas, lemon zest and brown rice.  Bring to the boil then add the sweet potato and cauliflower. Stir to combine then remove from the heat.  Pour into the casserole dish and place in oven and cook for 1½ hours, gently stirring a couple of times during cooking.  After 1½ hours stir through the frozen peas and continue to cook for another 30 minutes.  At this stage some of the meat and veggies may seem dry, but this is only on the surface. Remove from the oven and stir through the yoghurt. Place the pappadums in a circle in the microwave and cook on high for 40-60 seconds. Serve the curry with 2 pappadums per person, garnished with a teaspoon of yogurt.

Nutrition Information (per serve): energy 1480kJ, protein 33g, fat 12g, saturated fat 4.5g, carbohydrate 25.5g, fibre 4.5g.

This week we learn the versatility of the Knife, Fork and Band recipes. Sharon, our super mum and kitchen extraordinaire with a gastric band, has been experimenting! Almond Porridge with Apricots (page 122, Knife, Fork and Band) has been transformed into Spicy Date Porridge. Enjoy!

Serves 4

1 cup rolled oats

1 teaspoon mixed spice

1 teaspoon vanilla bean paste

2½ cups low fat milk

12 dates, chopped

4 tablespoons almond meal

Combine all ingredients and soak in a microwave safe container for 20 minutes before cooking. Cover and microwave for 3 minutes. Stir. Microwave for another 3 minutes, pausing each minute to stir well. Set aside to cool slightly before spooning into 4 bowls. 

Nutrition Information (per serve): energy 1110kJ, protein 11g, fat 9g, saturated fat 2g, carbohydrate 33.5g, fibre 4g.

The latest recipe from Sharon’s gastric band test kitchen can be used for breakfast, lunch or a light meal – perfect for a Sunday night. The man of the house thought it was excellent and Miss 11 loved it too. Enjoy!

Serves 4

2 teaspoons olive oil

1 medium onion, diced

1 clove garlic, crushed

1 small green capsicum, diced

1 small red capsicum, diced

1/3 medium zucchini, diced

400g can no added salt, diced tomatoes

¼ cup salt reduced vegetable stock

1 teaspoon dried basil (or 1 tablespoon fresh basil, chopped)

1 teaspoon dried parsley (or 1 tablespoon fresh parsley, chopped)

4 eggs

Tabasco sauce to taste

Pepper to taste

1 tablespoon finely grated Parmesan Cheese

4 slices of wholegrain/wholemeal bread (or 2 English muffins, halved)

Heat oil in a frying pan. Add onion and garlic and sauté gently. Add capsicum and sauté for 2-3 minutes. Add zucchini and cook for a 2 more minutes.  Then add the tomatoes, stock, herbs and Tabasco and bring to the boil. Reduce the heat to medium low and with a spoon make four shallow wells in the tomato mixture. Break the 4 eggs into the wells, cover and simmer for 3 minutes or until eggs are cooked to your liking. Whilst the eggs are cooking toast the bread/muffins. Place the toast on a plate or soup bowl. When eggs are cooked, spoon an egg with tomato mixture onto the muffin, sprinkle with Parmesan and serve.

Nutrition Information (per serve): energy 955kJ, protein 12g, fat 10g, saturated fat 2.5g, carbohydrate 21g, fibre 4g.

Our original chicken in yoghurt recipe was a little bland. Sharon spiced it up with some cumin and coriander and a touch of lemon zest. The whole family gave this recipe a thumbs up! Sharon also used the leftover chicken cold the next day chopped with avocado, lettuce and mayonnaise in a wrap and tells me it was very nice.

Serves 4

500g skinless chicken eg. thigh, breast or tenderloin

½ cup plain low fat yoghurt

1 teaspoon paprika

2cm piece fresh ginger, peeled and grated

1 green chilli, seeded and crushed (or ¼ teaspoon chilli powder)

½ teaspoon ground cumin

½ teaspoon ground coriander

1 teaspoon finely grated lemon Zest

1½ cloves garlic, crushed

2 tablespoons finely chopped parsley or coriander

Combine yoghurt with paprika, ginger, chilli, cumin, coriander, lemon zest, garlic and parsley or coriander. Pour over chicken and mix through. Cover and marinate overnight in refrigerator for at least 30 minutes, turning occasionally. Heat a frying pan and add the chicken with marinade. Cover and cook on medium to high heat for 5 minutes. Turn chicken over then reduce heat to medium and cook for 10-15 minutes or until chicken is cooked through and tender. Don’t overcook the chicken as it will become dry. Let it rest for 5 mins and serve. Sharon served with mashed potato and broccoli.  The eggplant, zucchini and lentil stew from a previous blog post would also work well as a side dish.

Note: Sharon used chicken used thigh fillets in this recipe. If using chicken tenderloins, 5 minutes each side should be enough cooking time as cooking time depends on the thickness of the meat.

Nutrition Information (per serve, chicken only): energy 865kJ, protein 26g, fat 10g, saturated fat 3g, carbohydrate 2g, fibre 0.5g.

All 6 members of Sharon’s test kitchen enjoyed this recipe – family friendly!

Serves 4

500g chicken, trimmed of fat and cut into cubes eg. breast, thigh or tenderloin

1 tablespoon salt reduced soy sauce

2 teaspoons Dijon mustard

1 tablespoon brown sugar or pure maple syrup

1 clove garlic, crushed

2 teaspoons rum

2 teaspoons olive oil

1 red or green capsicum, cut into squares

Combine all ingredients except capsicum in a shallow dish (not metal). Cover for at least 2 hours. Drain chicken, reserving marinade. Thread capsicum and chicken alternately on 8 skewers. Grill kebabs or cook on a barbeque, turning and basting with reserved marinade, for 5 minutes or until cooked to taste.

Nutrition Information (per serve): energy 915kJ, protein 25g, fat 10g, saturated fat 3g, carbohydrate 5.5g, fibre 0.5g.

I enjoy using low fat ricotta in my kitchen, but it is not on the daily menu. You will notice that the proportion of saturated fat in this recipe is higher than it should be for a regular food, so include this meal occasionally.

Sharon’s comments (from her test kitchen complete with crew of 4 young girls): “I really liked this dish, both with the pasta sauce and with the maple syrup. I could see me having this for breakfast or lunch. All the girls except one liked it too!”

Serves 4

Oil spray

2 cups low fat ricotta cheese

2 eggs, lightly beaten

1 cup salt reduced tomato pasta sauce

Basil or oregano

Combine ricotta and eggs. Pour into 2 ramekins that have been sprayed with olive oil spray. Spray ricotta lightly with olive oil spray. Place ramekins in baking tray and fill with boiling water until water comes half way up the sides of the ramekins and cook for 35 minutes (or until knife is inserted and cheese is set.) Mix basil or oregano through pasta sauce and heat. Top each ramekin with sauce and serve.

Variation: This dish can also be served sweet rather than savoury. Instead of pasta sauce, top each ramekin with a sprinkling of berries and drizzle with a tablespoon of pure maple syrup. A great option for breakfast.

Nutrition Information (per serve): energy 985kJ, protein 18g, fat 15g, saturated fat 8g, carbohydrate 7g, fibre 1.5g.

This recipe began as Lamb & Artichoke Kebabs. However, Sharon had some issues with tolerance – not the lamb, but very small pieces of artichoke! She experimented several times with different forms and flavours to come up with a Warm Lamb Salad with Artichoke Dressing that she enjoyed very much and tolerated well.

Serves 4

500g lamb, trimmed of fat

½ zucchini, sliced

1½ cups baby spinach leaves

1½ cups cherry tomatoes, halved

1 cup cooked chickpeas

2 small wholemeal pita bread

1 tablespoon olive oil

Marinade

¼ cup red wine vinegar

½ tablespoon shredded fresh oregano leaves or 1 teaspoon dried oregano

1 teaspoon lemon zest

1 clove garlic, crushed

½ - 1 tsp of ground cumin (to taste)

To make marinade, combine all ingredients well and pour over meat. Refrigerate and marinate at least 3 hours or overnight.

Artichoke & Yoghurt Dressing:

½ cup low fat natural yoghurt

1 clove garlic, crushed

½ teaspoon ground cumin

½ teaspoon dried oregano

1 teaspoon lemon zest

½ can of artichoke quarters, drained

Cracked black pepper

Tabasco sauce (to taste)

Combine ingredients and purée until smooth.

Brush each side of the pita bread with olive oil and cook on a barbeque until warmed through. Remove and cut bread into quarters. Combine baby spinach, cherry tomatoes, zucchini and chickpeas. Cook meat as whole pieces on a preheated barbeque for approx 4 minutes each side, or until cooked as desired. Remove lamb from heat and let rest for 5-10 minutes. Slice thinly and combine with rest of salad. Divide between 4 plates or bowls, top with the dressing and serve with 2 wedges of pita bread.

Nutrition Information (per serve): energy 1560kJ, protein 34g, fat 15g, saturated fat 5g, carbohydrate 21g, fibre 5.5g.

Sharon’s husband thought this dish was almost too hot, but she found the ‘heat’ good, giving a pleasant burn in the mouth and causing her nose to just start to run! You can adjust the chilli and pepper to taste and suit your family.

Sharon found it effective to marinate the steak in a whole piece and then cut into thin strips before cooking.

Serves 4

500g beef steak, trimmed of fat

Marinade:

½ tsp paprika

Pinch of chilli flakes (to taste)

1/8 - 1/4 teaspoon chilli powder (or to taste)

Freshly ground black pepper

1 tablespoon Chinese cooking wine

½ teaspoon sesame oil

½ clove crushed garlic

Combine marinade ingredients. Pound the steak with a meat mallet and lay on a plate. Rub half the marinade on one side and then turn it over to rub in the other half. Grind some extra pepper onto both sides if you like it spicy and let it rest for 20 minutes or longer.

2 teaspoons oil

1 clove garlic, crushed

1 onion, cut into thin wedges

1 green capsicum cut into chunks, or you could use ½ red and ½ green capsicum

½ cup celery, sliced thinly

½ cup of broccoli florets

1/3 cup salt reduced beef stock

1 tablespoon salt reduced soy sauce

Heat a frying pan or wok and add the stock and prepared vegetables. Bring to the boil, reduce heat, cover and steam vegetables for 5 minutes. Whilst the vegetables are steaming thinly slice the beef.  Move the veggies to the one side of the pan and increase the heat. Add the oil and the beef and stir-fry quickly.  When the beef is still pink, stir the vegetables and meat until combined, add soy sauce and stir constantly. Take care not to overcook the meat  (as it will become tough). People with diabetes would need to serve with a small amount of rice or rice noodles, depending on your tolerance. Others may do so if desired.

Nutrition Information (per serve without rice, or rice noodles): energy 860kJ, protein 28g, fat 8.5g, saturated fat 3g, carbohydrate 3g, fibre 1.5g.

Whilst I can do the nutritional ground work on the recipes in this blog, Sharon, a trained diet cook with a gastric band will add another dimension. Sharon will be reviewing my recipes to offer any improvements from the perspective of a cook, but also as someone who has been through bariatric surgery. 

The following recipe is one of Sharon’s own: Crustless Baked Cheesecake. Whilst this is a lower fat cheesecake than many recipes, that does not make it an everyday food! Any dessert is an occasional food, but why not make a lower fat alternative at your next dinner party?

Crustless Baked Cheesecake

Serves 4

250g Philadelphia® Extra Light Cream Cheese

¼ cup castor sugar

1 teaspoon vanilla extract

Rind of 1 lemon, finely grated

2 eggs, separated

2 tablespoons self raising flour

4 tablespoons low fat vanilla yoghurt, to serve

Beat the cream cheese until smooth. Beat in the sugar, vanilla, lemon rind, egg yolks and flour. Beat until smooth. In a separate bowl using clean beaters, beat the egg whites until stiff peaks form, then gently fold into the cheese mixture. Pour into the prepared tin. Place the tin into a larger baking dish and add enough boiling water to come half the way up the side of the pan. Place in the centre of the oven and bake for 30 minutes. Remove from the oven when set in the middle. (To know if it is set in the middle, insert a knife into the centre. If a milky fluid appears it is not cooked. If no fluid appears it is perfect. If is a watery fluid appears it is over cooked).  When cooled, remove from pan and place on a plate. Serve either cold or at room temperature. Cut into wedges and serve each piece with a tablespoon of reduced fat vanilla yoghurt.

Nutrition Information (per serve): energy 850kJ, protein 12g, fat 5.5g, saturated fat 3g, carbohydrate 25g, fibre 0g.

Thanks to Sharon for sharing this recipe.

Why do we test your Vitamin D levels?

At Adelaide Obesity Surgery and Innovations Healthcare we routinely check Vitamin D levels before and after bariatric surgery.

Vitamin D helps the body to absorb calcium to maintain healthy bones, muscles and teeth.

Low vitamin D levels and vitamin D deficiency may have no obvious symptoms, but can increase the risk of bone and muscle pain, as well as osteomalacia, which are soft, weakened bones. Osteomalacia results in bones becoming misshapen and fracturing easily. Low vitamin D levels can also contribute to osteoporosis.

More recently a lack of vitamin D has also been linked to chronic diseases, such as diabetes, cancer and osteoporosis. Vitamin D is also thought to help the immune system and may have positive effects on mood and depression in some people.

Some foods contain small amounts of vitamin D, but this provides little of what we need. Some vitamin D is found naturally in fish and eggs. Some is added to margarine and some varieties of low fat milk, however most Australians are unlikely to get enough Vitamin D from their diet.

Ultraviolet (UV) radiation from the sun is the best natural source of vitamin D. Skin cancer is a risk for all almost Australians and is not recommended that you deliberately expose yourself to the sun when the UV Index is 3 or above. Exposing your face, arms and hands to the sun for 10 minutes in summer, 15-20 minutes in spring and autumn and 30 minutes in winter should give you enough vitamin D. The best time to expose your skin is either side of the peak UV times - 10am-2pm or 11am-3pm in daylight saving time.

The Cancer Council report that during short periods of exposure (10 minutes in summer, 15-20 minutes in spring and autumn and 30 minutes in winter) you should not need to worry about sun protection such as wearing sunscreen and a hat, unless the UV Index is 3 or above, or you plan to be in the sun for a longer period of time. This is not an excuse to sun bake!

If your blood tests indicate you are low in Vitamin D, our GPs will recommend Vitamin D replacement on an individual basis.

After bariatric surgery, dry or tough meat can be difficult to eat. I recently received the Entice magazine from Meat and Livestock Australia describing how to cook the perfect roast. Read on for a summary to help to cook the perfect roast that you can enjoy it with the whole family.

Roast from room temperature

If possible, remove the meat you plan to roast from the fridge and let it rest for approximately 20 minutes before cooking. Cooking the meat from room temperature will help it cook more evenly. If time is short and you need to cook it straight from the fridge, add 3 minutes to the cooking time for every 500g of meat.

Preheat the oven to suit the meat

Different cuts of meat require different cooking temperatures and times.

If time permits, bolar blade, eye round/girello and topside roasts are juicier when slow roasted at 130°C for approximately 50 minutes per 500g of meat. When roasting at 130°C or 160°C it is useful to brown the meat first to keep in the juices. Rub the roast lightly with oil and sear over moderate to high heat for 2-3 minutes on each side to brown all over.

Choosing your dish

The best size dish is one about the same size as the roast. Cook meat on a roasting rack in the roasting dish to cook the meat more evenly. To ensure the roast stays moist, add about ½ cup water to the roasting dish and top up as it evaporates.

Is it done?

Test the roast with tongs just before the estimated cooking time so that you don’t overcook it. Prod or squeeze the roast with tongs – rare meat is very soft, medium rare is soft, medium is springy but soft, medium well is firm, well done is very firm. You could also use a meat thermometer to test if the meat is done. For rare meat the internal temperature should be 55-60°C, medium 65°C-70°C and well done 75°C.

Rest the meat

Before carving the meat, let it rest for 10-20 minutes. This allows the juices to spread through the meat making it more juicy and tender. Cover the meat with foil or an overturned dish and let stand in a warm place.

For many more tips on cooking tender meat, head to www.themainmeal.com.au.

Thanks to Meat and Livestock Australia. 

A client yesterday shared one of her fabulous cooking tips for those who have had bariatric surgery and struggle to eat meat. 

MR cooks a lamb or beef roast in her slow cooker, adding a small tin of pineapple in natural juice to the bottom of the slow cooker when she adds the meat. The meat absorbs the pineapple juice as it cooks, tenderising the meat and adding flavour.

Thanks MR for a great tip! 

I was reading in the paper over the weekend that many people are intimidated by cooking fish. Common fears include undercooking, overcooking and using too much or too little flavour. The advice offered in the article was to keep it simple. It also recommended that those starting out cooking fish should cook fillets rather than whole fish.

Here is a simple, tasty recipe to get you started.

Fish Kebabs

Serves 4

500g thick white fish fillets, cut into cubes

¼ cup lemon juice

1 tablespoon olive oil

1 tablespoon chopped fresh dill (or 1 teaspoon of dried dill)

2 cloves garlic, chopped

½ teaspoon paprika

¼ teaspoon Tabasco sauce

8 cherry tomatoes

1 green capsicum, seeded and cut into chunks

1 red capsicum, seeded and cut into chunks

Place fish in a bowl. Whisk together juice, oil, dill, garlic, paprika and Tabasco and pour over fish. Marinate for at least 15 minutes. Thread fish onto skewers alternately with capsicum and tomato. Cook on a preheated barbeque plate or grill for 5 to 10 minutes, basting and turning regularly.

Note: Use stainless steel skewers, or soak wooden skewers in water prior to use.

Nutrition Information (per serve): energy 790kJ, protein 26.5g, fat 7.5g, saturated fat 1.5g, carbohydrate 3g, fibre 1g.

Recipe inspiration from Woman's Day and Super Food Ideas.

Welcome to the Bariatric Bites blog. We will have lots of upcoming content to keep your taste buds jumping!