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.
