• geoffdraper_surgeongeoffdraper_surgeon
    Administrator, Moderator
    Does anybody have any recipes they think might suit a bander sleever or bypassers diet.
  • Spag bog sauce
    500g lean mince (kangaroo is leanest, least fat and highest protein ;) )
    1 clove garlic
    1 onion diced
    1 tin diced tomatoes
    3 tablespoon tomato paste
    1-2 teaspoons Italian herbs
    1 teaspoon salt reduce soy sauce
    1 chicken/ beef stock cube salt reduced
    1 zucchini grated
    1-2 carrots grated
    1/2 cauliflower grated (yes grated!)

    In no stick pan, gently cook garlic and onion until onion is clear. Add mince and brown. Add in all other ingredients plus water to make 'saucy'. Simmer on very low for as long as you can (also can go in a slow cooker). The longer you simmer it the better the veggies breakdown and disappear into the sauce. Add water as required to keep to a good consistency.

    If you need to serve it 'on' something you can spiralize some veg like zucchini or carrot and steam. Spiralizing cuts the veg into spaghetti pasta shape.

    Makes a large amount of sauce, and can be frozen into individual serving sizes for those quick meals on the run. Win win!!!

    Kate Save (dietitian): How about adding mushrooms. eg add 500g to replace 200g of the mince to decrease the calories and sat fats, as well as increase fibre and antioxidants.
  • lizzzylizzzy
    Member, Moderator
    Lizzy’s Mini Quiche’s

    5 Eggs
    30g of unflavoured protein powder
    1 generous cup of gluten free plain flour
    2 carrots grated
    2 zucchinis grated
    1 onion diced
    440gm tin crushed pineapple well drained
    200gms shredded ham
    100gms grated cheese (two large handfuls)
    Fresh ground black pepper
    2 teaspoons chicken stock powder or two stock cubes


    Pre heat oven to 180
    In a large bowl mix together carrots, zucchinis, onion, pineapple, ham, cheese and stock powder. Add flour and stir in a jug or bowl mix together eggs, oil and black pepper and add to other ingredients, stir until combined pour into standard quiche dish (that has been sprayed with spray oil) or spoon into silicone muffin trays (that has been sprayed with spray oil) for individual quiches
    Bake for 45 minutes to1 hour for standard quiche
    Bake for 25 – 30 minutes for muffin size quiches
    Bake for 15 mins for mini (extra small) muffin quiches

    Makes 1 standard or 18 muffin size quiches. I have 1 them for lunches sometimes with a salad usually i can only manage i small one

    Enjoy hot or cold
  • lizzzylizzzy
    Member, Moderator
    Pasta Free Lasagna
    • 850g lean minced beef /kangaroo/turkey
    • 1 diced onion
    • ½ diced bell pepper
    • 350g tub low fat ricotta cheese
    • 4 egg whites
    • 4 tbsps Protein powder unflavoured
    • 8 oz tomato sauce
    • ½ small can tomato paste
    • ½ cup dry red wine
    • 2 tbsp Italian seasoning
    • ½ tsp fennel, ½ tsp parsley
    • 8 sliced mushrooms
    • 2 zucchinis sliced lengthways
    • 400g spinach
    • 1 or 2 cloves crushed garlic
    • salt/pepper
    • 1 cup Parmesan or low fat cheese of choice
    Preheat oven to 165C.
    Brown the mince in a little olive oil. Add the onions, peppers, garlic and sauté until onions are transparent. Add the tomato sauce, paste, wine and seasoning and mix well
    Beat together the whites, ricotta cheese, protein and parsley. Add salt and pepper.
    Lightly spray a 9 x 13 baking dish with oil. Spread half of the meat mixture on the bottom of the pan. Top with zucchini slices. Spread with all the ricotta mixture, and top with spinach then mushroom slices. Sprinkle with ½ cup cheese. Top with remaining meat mixture, and remaining cheese to top it off.
    Bake 35 to 45 minutes.
    Serves 8.
    11/2 cups low-fat cottage cheese
    100g lighter than light mayonnaise
    2/3 cup 0% fat thick Greek yogurt
    2 tbsp white wine vinegar
    1 tsp Worcestershire sauce
    salt and freshly ground black pepper
    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.
    WLS SERVING: 1/2-1Tbs

    PROTEIN:  3.1g
    FAT:  0.38g
    1/2 small head red cabbage (about 350g) finely sliced or shredded
    1/2 small head white cabbage (about 350g) finely sliced or shredded
    1 red capsicum, finely sliced
    4 spring onions chopped
    1/2 recipe Cheesy Creamy Ranch-Style Dressing (see above this post for recipe t)
    1.  Mix the red and white cabbage in a bowl with the red capsicum and two-thirds of the spring onions. Add the prepared dressing and toss well to coat.
    2.  Spoon into a serving dish and sprinkle with the remaining spring onions. Chill to serve.
    SERVES 8
    WLS PORTION: 1/2-1serving
    PROTEIN:  4.5g
    FAT:  0.7g
  • lizzzylizzzy
    Member, Moderator
    Banana Bread Pancakes
    Number of Servings: 4
    2 pouches - Quaker Instant Oatmeal, Weight Control, Banana Bread (or any type/flavor you like)
    1/2 cup - Egg Beaters (or 2 eggs)
    2/3 cup - Fat Free Cottage Cheese
    Blend in blender and then cook in a non-stick skillet sprayed with Pan over medium-medium high heat. Makes 8 medium pancakes (about 6") Turn carefully because these pancakes are very tender. May need to cook longer than 'regular' pancakes.

    If not using flavored oatmeal you may wish to add a little cinnamon, sweetner and vanilla extract or other flavorings to taste. The nutritional information is based on using Egg Beaters, any substitutions will change the nutritional content.

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 126.2
    • Total Fat: 1.5 g
    • Cholesterol: 3.4 mg
    • Sodium: 283.0 mg
    • Total Carbs: 17.7 g
    • Dietary Fiber: 3.0 g
    • Protein: 10.7 g
  • lizzzylizzzy
    Member, Moderator
    Peanut Butter Fudge Protein Bars
    Number of Servings: 12

    1 Cup Natural Peanut Butter
    3 Tablespoons Honey, or to taste
    1 1/2 cups Chocolate Protein Powder
    1 Cup Uncooked Oats
    2-5 Tablespoons water
    (optional) 1 Tablespoon of unsweetened cocoa/or milo/sustagen

    Mix the peanut butter and honey in a bowl, microwave for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.

    Press (hard) into a 9x9 tray and refrigerate for 20 minutes. Cut into 12 equal bars.

    Nutritional Info
    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 221.0
    • Total Fat: 11.1 g
    • Cholesterol: 0.0 mg
    • Sodium: 88.3 mg
    • Total Carbs: 12.8 g
    • Dietary Fiber: 2.0 g
    • Protein: 15.5 g
  • lizzzylizzzy
    Member, Moderator
    High-Protein, Low-Sugar Blueberry Muffins

    Number of Servings: 12

    1 c soy milk
    1 t apple cider vinegar
    1 c whole wheat flour
    1/2 c brown rice protein powder
    2 t baking powder
    1/2 t baking soda
    1/4 t salt
    1 t cinnamon
    1 t vanilla extract
    1/3 c canola oil
    1/3 c sugar
    1 1/2 c partially frozen blueberries*

    Preheat the oven to 180 degrees c.
    Combine the soymilk and vinegar in a glass measuring cup, stir and set aside.
    Combine all the dry ingredients in a large mixing bowl. Create a well in the middle of the bowl. Add the wet ingredients, except for the berries and stir just until combined. Fold in the berries.
    Spray a muffin tin or silicon muffin tray liberally with non stick cooking spray or use paper liners.
    Using a tablespoon or a cookie scoop, fill each well of the muffin tin 2/3 full.
    Bake 22-25 minutes, until a toothpick inserted in the middle comes out clean.
    Allow to cool before serving, and refrigerate in a covered container for up to one week.

    Use any kind of protein powder you prefer. If you use a flavoured variety, you can omit or reduce the sugar.
    The protein powder is barely noticeable in this recipe, but do allow the muffins to cool or they will crumble.
    You can also swap half of the whole wheat flour for oat flour/rice flour/gluten free flour (place oats in a blender until they form a powder).
  • lizzzylizzzy
    Member, Moderator
    Crushed Fruit Splice - smoothie, very refreshing on a hot day, or have as a breakfast on the go

    • 2 cups skim milk
    • 2 cups 100% apple juice (no added sugar)
    • 3 dessertspoons low fat, sugar free, natural yogurt
    • 3 heaped dessertspoons Vanilla or Natural protein powder
    • ½ cup fresh fruit, roughly chopped (no banana)
    • ½ cup of ice
    Using a large container that can hold 3 cups, pour in the milk (make sure the milk is added first!)
    Add the juice and yogurt, followed by the rest of the ingredients, and blend well.
    Serve with a garnish of fresh strawberries
  • lizzzylizzzy
    Member, Moderator
    Purple Protein Haze

    A berry delectable treat for your body and your taste buds, this smoothie contains 44 grams of protein! If berries are not in season, use frozen berries available pre-packed at most supermarkets.
    • 6 heaped tablespoons of Perfect Protein Vanilla or Natural
    • ½ cup low-fat cottage cheese
    • 1 cup of reduced-fat milk
    • 1 cup of water
    • ¼ cup of frozen blueberries
    • ¼ cup of frozen strawberries
    • 1 to 2 tablespoons of flaxseed (linseed) oil (optional)
    Blend the above ingredients well and serve.

    Great brekkie on the go
  • geoffdraper_surgeongeoffdraper_surgeon
    Administrator, Moderator
    Wow, these are such great ideas, I will have one of the dietitians put some ideas up
  • lizzzylizzzy
    Member, Moderator
    Pumpkin & Chicken impossible Mini Quiches
    1 C grated cheese
    Meat shredded from 1 BBQ chicken or use a cooked baked chicken
    1 sm butternut pumpkin grated (about the size of a lg mango)
    1 onion finely chopped
    1 tin creamed corn (440gm)
    2 chicken stock cubes crumbled
    freshly ground pepper to taste
    10 eggs beaten
    splash oil (I use Olive Oil)
    2 heaped Cups plain flour
    5 scoops of unflavoured protein powder

    Pre heat oven 180 degrees C
    combine eggs & oil in large jug beat until combined
    in a large bowl place the remaining ingredients
    add oil egg mixture to the chicken pumpkin mix
    mix until combined
    pour into a large quiche dish bake for 1 hour or
    pour into silicone muffin trays bake 20 mins
    large quiche serves 8-10 people depending on the serving size
    muffin size quiches make 24-28 muffins
    or the teeny tiny muffin pans

    serve hot or cold with salad or veges, often a lunch box fav for work, make a huge batch and keep in the fridge
  • lizzzylizzzy
    Member, Moderator
    Greek High Protein Berry licious milkshake

    1 cup nonfat milk
    1 cup fresh or frozen berries (straw,raspberry,blue or blackberries)
    55g protein powder
    200g greek yogurt
    1 tablespoon sugar free vanilla syrup
    1 cup crushed ice (optional! but if you do use this it wont keep in the fridge at all

    In a blender combine everything, milkshake will be a blue colour and creamy consistency.

    Makes 3 (about 1cup) servings
  • lizzzylizzzy
    Member, Moderator
    Salmon Patties

    125 gm low fat cottage cheese
    1 large tin salmon
    1 onion, chopped
    1 egg
    1 teaspoon vegetable stock powder
    2/3 cup wholegrain breadcrumbs
    1/2 teaspoon dill
    salt and black pepper to taste

    Add onion and about tablespoon water to microwave dish, and zap for 4 minutes on high.

    Combine all ingredients.

    Shape into 8 patties, roll lightly in extra breadcrumbs.
    Cook until browned.

    I freeze the leftovers.
  • lizzzylizzzy
    Member, Moderator
    Hot Baby Mushrooms

    2 teaspoon olive oil
    1 medium onion, sliced
    1 clove garlic, crushed
    1 teaspoon chopped chilli
    2 tablespoon lemon juice
    1/2 cup chicken stock
    400g baby mushrooms
    1 tablespoon chopped chives

    Heat oil, add onion, garlic and chilli.
    Cover and leave to sweat 3-4 minutes.
    Add lemon juice, stock and mushrooms.
    Cover and simmer for 5 minutes.
    Sprinkle mushrooms with chives.
    Serve hot or cold.

    Makes about 2-3 meals
  • lizzzylizzzy
    Member, Moderator
    Chinese Vegetable Stir-fry

    1 tablespoon sesame oil
    1 garlic clove, chopped
    2 cups broccoli florets, cut into small pieces
    1 cup sugar snap peas
    1 whole Chinese leaf or Savoy cabbage, sliced
    4 spring onions, finely chopped
    2 tablespoon soy sauce
    2 tablespoon dry sherry

    Heat oil in a wok or large frying pan until really hot.
    Add the garlic and stir-fry for 30 seconds.
    Add the broccoli florets and stir-fry for 3 minutes.
    Add the sugar snap peas and cook for 2 minutes.
    Toss in the Chinese leaves or cabbage and spring onion and stir fry a further 2 minutes.
    Pour on the soy sauce, sherry and 2-3 tablespoon water and stir fry for a further 4
    minutes or until the vegetables are just tender.
    Serve hot.

    Makes about 4 meals

    Good for pre op stage
  • lizzzylizzzy
    Member, Moderator
    Curried Vegetables

    1/2 bunch broccoli in chunks
    1/4 cauliflower, chopped into chunky florets
    1 small eggplant, diced into small chunks
    1 zucchini, thickly sliced
    1 red onion, chopped
    1 small piece of ginger (1-2cm square) finely chopped
    1 large clove garlic, finely chopped
    2 tomatoes, chopped
    1 green capsicum, cut into large squares
    1 red capsicum, cut into large squares
    1 small red chilli, left whole for mild flavour or chopped finely for intense heat
    1 cup water
    1 chicken stock cube
    1/2 cup chopped fresh coriander
    3 curry leaves (if available)
    2 heaped tablespoon good curry powder

    Lightly spray a large frying pan with olive oil.
    Add onion, garlic and ginger, cook gently until golden.
    Add green and red capsicum, fry for 2 minutes.
    Add curry powder, fry until fragrant.
    Add tomatoes, then add rest of vegetables and coat with curry onion mix.
    Add water, stock cube, curry leaves and chilli, stir through.
    Place lid on frying pan and gently simmer until vegetables are just cooked, about 15-
    Do not overcook.
    Season with salt and pepper to taste and stir through the chopped coriander.
    If you have used the chilli whole remember to remove before serving.
    As vegetables cook the liquid content will increase.
    Watch the consistency of your sauce, and evaporate if necessary to avoid sauce
    becoming too watery.

    Good for pre op stage
  • lizzzylizzzy
    Member, Moderator
    French Ratatouille Soup

    1 tablespoon olive oil
    1 large onion, chopped
    2 cloves garlic, minced
    1 medium zucchini, chopped
    1 small eggplant, chopped (about a cup)
    1 yellow bell pepper, chopped (I actually used green and red as that is what I had on hand)
    1 can crushed tomatoes
    1 can diced tomatoes
    2 tablespoons fresh basil, sliced fine
    1 teaspoon fresh thyme minced (or 1/4 teaspoon dried)
    2 cups vegetable stock ( I used chicken stock as that I what I had on hand)
    pinch cayenne pepper
    1 teaspoon salt
    freshly ground black pepper
    balsamic vinegar
    shreds of fresh basil

    In a large saucepan or Dutch oven, sauté the onion and garlic in the oil for about 3 minutes over medium heat, then toss in the eggplant, zucchini, and pepper and sauté, stirring from time to time, another 5 minutes. Cut in the tomatoes with their juice and stir. Stir in the basil, thyme, broth, cayenne pepper, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes.

    If you are going to serve the soup hot and chunky, ladle it into bowls immediately. Spoon a little balsamic vinegar over each serving and sprinkle with fresh basil. If you'd like to serve it as a puree, ladle the solids into the blender first, then thin with the broth. You can serve it hot immediately--or chill and serve it cold. In all cases, garnish each bowl at serving time with a dribble of balsamic and fresh basil shreds.

    Great for pre op and soft mushy stage
  • lizzzylizzzy
    Member, Moderator
    Green Chicken Soup

    3 Large chicken boneless/skinless breasts with fat trimmed
    1 carton of fat free chicken broth, low sodium
    1 Bunch of Broccolini chopped
    3 Baby Bok Choys chopped
    4 Small zucchini chopped
    4 Large celery stalks chopped
    5 Medium garlic cloves chopped
    1 onion chopped
    3 Large Carrots chopped
    ½ Bunch fresh parsley chopped
    6oz Frozen green peas
    6oz Fresh green beans chopped

    In a large pot, combine all ingredients, except the peas and green beans. Keep the chicken breasts whole (you’ll shred them later). Boil for about 30 minutes. Once the chicken breasts are completely cooked , remove them to cool (pull them apart a little bit . . they’ll cool faster).

    Meanwhile, put the vegetables and broth through a blender. (When doing this, it is a good idea to carefully pulse them in a blender with a towel around the blender lid and hold the lid firmly, as sometimes pressure can build with hot liquids in the blender. ) Then transfer the blended soup back into the large pot.

    When the whole chicken breasts have cooled a bit, pull them apart by hand and shred them . They should be a little stringy when in shredded form, with no large chunks. Add the shredded chicken back into the pot. Chop-up the green beans fairly small, and add into the pot along with the frozen peas. Cook for about 10 more minutes, add salt & pepper to taste and enjoy!

    this will help bust a stall and get your head back where it needs to be, loads of goodies in this one, suitable for lunches or just a soup for the cold winters night

  • lizzzylizzzy
    Member, Moderator
    Cauli and Camembert cheese soup

    1 ltr chicken stock
    1 large cauliflower
    1/2 onion
    125gm wheel Camembert cheese

    Chop cauli & onion & boil in chicken stock until really soft. Add salt & black pepper (and optional chilli flakes).

    Cut cheese in half to make 2 wheels, put them in the boiling mix - stir a few minutes and when the cheese is melted lift out the skins with a wooden spoon.

    Stir a bit longer... then tip the lot into the blender & whiz for a minute.

    Serve with more cracked pepper on the top! So YUM.

    great for post op liquid stage

  • Love the sound of the green chicken soup lizzy,
    How much does this recipie make ?? Sounds like a lot ?
  • lizzzylizzzy
    Member, Moderator
    yeah a fair bit but you can freeze it in small amounts to have later, it is very yummy though
  • Awesome thanks lizzy I'm gonna make some tomorrow :)
    All your recipes sound awesome I was running out of ideas so I'll try these thanks :)
  • lizzzylizzzy
    Member, Moderator
    i just made a huge batch of shepherds pie... i make heaps and freeze in my small portion sizes, for days i dont feel like cooking
  • Does anyone have any WLS friendly Christmas recipes???
  • lizzzylizzzy
    Member, Moderator
    what would you like luvvie, snacks, mains, christmas pudding, i have a variety of gluten free ones
  • I was thinking a bit of everything lizzy if that's ok I'd like to still enjoy Christmas with out the added calories :)

    I just found a recipe on line that I'm going to try out tomorrow sounds really nice I'll share it :)

    It says to uses Libby's splendor sweetened pineapple crushed but I recon you use either a tin of light crushed pineapple or a fresh on with a bit of splender or you could just not use the splender at all as its sweet already :) I'll give it a shot tomorrow see how it turns out, I'm going use a chicken breast tho instead of the whole chook :)

    Weight loss recipe : pineapple marinated chicken 

     This simple sweet and sour marinade made with Libby’s Splenda Sweetened Crushed Pineapple is perfect for salmon or chicken; and is excellent on the grill as well. Complete this delicious and healthy meal with spinach sautéed in garlic and sesame oil WLS serving, 4 ounces: Calories 185, fat 8 gr, carbs 5 gr, protein 22 gr Serves 4

    1 whole chicken, cut up, or 8 chicken thighs, skin removed
    One 8-ounce can Libby's Splenda Sweetened Crushed Pineapple
    ¼ cup soy sauce   
    1 teaspoon sesame oil
    2 garlic cloves, minced
    ½ teaspoon grated fresh ginger
    Blend together the pineapple and juice, soy sauce, sesame oil, garlic, and ginger and pour over the chicken pieces in a shallow bowl or plastic bag. Cover and refrigerate 2 to 4 hours, or overnight.

    Preheat the over to 400 degrees. Drain the chicken pieces, reserving the marinade; arrange in a baking dish and roast 35-45 minutes, until the juices run clear and the chicken is golden. Reduce the reserved marinade in a small saucepan over medium high heat until a thick glaze forms. Spoon a little sauce over the roasted chicken just before serving.
  • lizzzylizzzy
    Member, Moderator
    Chocolate Chip Bundt Cake - Gluten Free and Low carb


    3 cups hazelnut flour
    1/3 cup unflavoured whey protein powder
    1 1/2 tsp baking powder
    1 tsp baking soda
    1/2 tsp salt
    1/4 tsp xanthan gum
    1/4 cup butter, softened
    1/2 cup Swerve Sweetener or granulated erythritol
    1/4 cup hazelnut oil
    2 large eggs
    1 tsp hazelnut extract
    20 drops stevia extract
    1/2 cup almond milk
    1, 3.5-oz high cacao chocolate bar, gluten-free, chopped

    Chocolate Glaze:
    5 tbsp butter
    2 oz unsweetened chocolate, chopped
    2 tbsp powdered Swerve Sweetener or powdered erythritol
    3 tbsp cocoa powder
    1/2 tsp vanilla extract
    15 drops stevia extract
    1 to 2 tbsp hazelnut oil

    For the cake, preheat oven to 325F and grease a bundt pan very well, making sure to get in all crevices.
    In a medium bowl, whisk together hazelnut flour, whey protein, baking powder, baking soda, salt and xanthan gum.
    In a large bowl, beat butter and erythritol until lightened. Beat in hazelnut oil, eggs, hazelnut extract and stevia extract.
    Beat in hazelnut flour mixture in two batches, alternating with almond milk, until well combined.
    Stir in chopped chocolate.
    Pour batter into prepared bundt pan and bake 40 to 45 minutes, or until browned and a tester inserted in the center comes out clean.
    Let cool in pan 20 minutes, then flip out onto a wire rack to cool completely.
    For the glaze, melt butter, chocolate, and powdered erythritol together in a small saucepan over low heat, stirring until smooth.
    Stir in cocoa powder, vanilla extract, and stevia extract. Mixture will thicken considerably.
    Stir in hazelnut oil until mixture smooths out and is pourable.
    Pour over cooled cake and let set 1 hour.
  • lizzzylizzzy
    Member, Moderator
    Low Carb Chocolate Cheesecake Brownies - a Christmas delight

    750g/26.5oz cream cheese, softened
    100g/7oz Lindt 85% dark chocolate, melted
    4 eggs
    250g/8.8oz butter, softened
    3/4 cup almond meal (next time I plan to roast some hazelnuts and use that)
    1 1/4 cup of splenda or 63 tabs, crushed ( I use mainly Erythritol with some Spelnda)
    Dash of vanilla (optional)

    Preheat oven to 160C/320F and grease and line a 23cm square cake pan

    Cream butter and 3/4 cup or 38 tabs of splenda. Once thick and pale add 2 eggs one at a time making sure to beat well after each addition. Mix in the melted chocolate and then the almond meal until well combined.

    Add two thirds of the chocolate mixture to the pan spreading evenly. Next beat the cream cheese and 1/2 cup/25 tabs of splenda until smooth then add eggs one at a time beating well. If you like add a dash of vanilla.

    Add the cream cheese mixture to the cake pan spreading carefully and then dollop the remaining chocolate batter over the top and then swirling it through the cream cheese.

    Place in oven and bake for 1 hour and 15mins or until the center is just set. allow to cool completely in pan, them remove and cut into 16 squares.
  • lizzzylizzzy
    Member, Moderator
    Frilled Veg and Chorizo Salad

    1-2 large zucchinni
    * 1 large red capsicum
    * 420g tin corn kernals
    * olive oil
    * sea salt
    * pinch of cayenne pepper
    * pinch smoked paprika
    * 2 chorizo sausages thinly sliced (about 250g)
    * 85g blanched almonds toasted (I use pine nuts instead)
    * 1/2 cup chopped fresh continental parsley
    * 2tbs chopped fresh chives
    * 1.5 tbs red wine vinegar

    Cook zucchini & red cap for a few min in vegetable oil, chuck in corn. Add in pinch of cayenne pepper and paprika and mix through vegies. Add chorizos, nuts, fresh herbs and red wine vinegar. Season with salt.

    This really is just a throw together recipe, I also added in some semi dried tomatos and fetta - absolutely delish hot or cold!
  • lizzzylizzzy
    Member, Moderator
    Salmon Pate

    250 grams of red salmon (tinned)
    90 grams of butter
    Salt and Pepper1 tablespoon of lemon juice
    2 shallots, cut

    Blend and spread!

    Could spread on crackers, carrot, celery etc
  • lizzzylizzzy
    Member, Moderator
    Protein Balls

    250g of crunchy peanut butter
    250g of almond spread
    1/4 cup of honey
    90g of naturesway natural protein powder
    25 g of almond meal
    25g lsa
    50g chopped walnuts
    25g of all bran toppers
    15g of rice bubbles :)

    this is just some stuff i had in the house that i mixed together and it was yummy but if you dont have almond meal ect u could do it with out :) xxx
  • lizzzylizzzy
    Member, Moderator
    Fererro Rocher Cookies

    2.5 cups hazelnut meal
    113g butter, melted
    2 eggs
    1/2 cup erythritol (buy from Chemist Warehouse)
    1/4 to 1/2 Splenda or to taste
    3 heaped tsp good quality cocoa powder
    2 tsp vanilla extract
    some milk if mix is too dry

    Combine the hazelnut meal and sweeteners
    Add melted butter, eggs and vanilla extract; mix to combine
    Spoon onto prepared tray with baking paper

    Bake at 170c for 9 mins until cooked, but not brown.
    Leave to cool before eating, as these fall apart when hot.
  • lizzzylizzzy
    Member, Moderator
    Ratatouille i have whizzed this up for a yummy dip, something different

    1 tbs olive oil
    1 onion, chopped
    1 garlic clove, crushed
    400g eggplant, cut into 3cm pieces
    1 large red capsicum, deseeded, cut into 3cm pieces
    2 x 415g can chopped tomatoes
    500g gold squash, quartered
    Lite salt & freshly ground pepper

    Heat the oil in a large deep frying pan or saucepan over a medium-high heat. Add the onion and garlic and cook for 3 minutes or until soft.

    Add the eggplant and capsicum, and cook for 5 minutes. Stir in the chopped tomatoes and squash. Cover and reduce the heat to low. Simmer for 20 minutes. Uncover a simmer for a further 20 minutes or until tender but firm. Season with salt and pepper.
  • Oh wow thanks for posting these lizzy :) will give them a go for Christmas :) x
  • lizzzylizzzy
    Member, Moderator
    I have more recipes, if there is anything specific you are looking for just shout out
  • Thanks I will :)
  • lizzzylizzzy
    Member, Moderator
    Peanut Butter and Protein Chocolate Cookies

    ¾ Cup Gluten free flour
    ¾ Cup Gluten free SR Flour
    80g unflavoured Protein Powder
    55g Unsalted butter
    ¼ block of chocolate white/milk/ dark
    2 large tablespoons of peanut butter (I used crunchy)
    1 egg
    ½ Cup Oats
    1 cup brown sugar

    In saucepan melt butter and peanut butter then allow to cool
    Beat eggs and sugar
    Sift in flours and protein powder
    Add butters oats, chocolate until well combined (mix is dry like cheesecake base but will stick together when moulded)
    Roll into small balls and flatten slightly with fingers. (I used old fashioned baby size ice cream scoop for uniform size) made approx 18 cookies
    Bake for 12-15 mins in 180c oven or until golden brown.

  • KatesaveKatesave
    Member, Moderator
    Try using the natural alternative to sugar that's lower in calories and also low GI called Nativa or works well in cooking unlike artificial sweeteners.

  • Quinoa Flour Cheddar Drop Scones (Gluten Free)

    Preheat oven to 450°F.
    Makes 6 scones
    Baking sheet, lined with parchment or a silpat

    1 cup plus 2 tbsp quinoa flour (e.g., Bob's Red Mill, Ancient Harvest, or Nuts Online)
    1-1/2 tsp baking powder
    1 tsp granulated sugar/stevia
    1/2 tsp ground cumin
    1/4 tsp baking soda
    1/4 tsp fine sea salt
    3 oz Cheddar cheese, cut into 1/4-inch cubes (about 3/4 cup)
    2 green onions, finely chopped
    1/2 cup buttermilk
    3 tbsp unsalted butter, melted

    1. In a medium bowl, whisk the quinoa flour, baking powder, sugar, cumin, baking soda and salt until blended. Stir in cheese and green onions. Add the buttermilk and melted butter, stirring until just combined.
    2. Drop dough in 6 equal mounds about 2 inches apart onto prepared sheet.
    3. Bake 17 to 20 minutes in middle of oven until golden. Cool slightly and serve warm.
  • brooke
    Member, Moderator
    so i made these muesli/breakfast bars. i am often after a quick breakfast but having a bypass means i can't tolerate too much sugar, particularly early in the morning. i also wanted them to not have the high sugar/mystery ingredients that alot of store bought ones contain. hoping one of the dieticians on the forum could enlighten me as to whether these are as healthy as they sound please? thanks!
    1 cup oats
    1 1/4 cups quinoa flakes
    1/2 cup shredded coconut
    1 cup dried fruit (i used figs, apricots, cranberries, apple and prunes)
    1/2 cup seeds (pepitas & sunflower - i really like them so i put in extra)
    1 tablespoon sesame seeds
    2 tablespoons chia seeds
    3 eggs
    1/4 cup quality olive oil
    1/4 cup rice malt syrup (made from brown rice)
    cinnamon to taste

    whisk eggs, oil and syrup. add to dry ingredients. press into lined slice tin and bake for 25-30 mins on 180 degrees. note - original recipe had 1/4 cup honey but i didn't want them that sweet. if you like a sweeter bar then honey would taste better i guess. also, i don't eat nuts so you could add nuts if you like as well. makes quite a few 'bars'. i thought they were yum!
  • KatesaveKatesave
    Member, Moderator
    Winter warmer recipe, inspired by a client.....delicious and simple for the liquid diet phase, or anytime when it's cold!!
    Cauliflower and cheese soup - 1 whole cauliflower, 1 onion, 1/2 celery bunch, 1 cup vegetable stock - put it all in the slow cooker for 4-8 hours depending on heat selection, then purée. Add 100g of lite cottage cheese or low fat ricotta cheese when serving and purée again to create a cheesy and creamy soup!!! Yummy, low fat and high protein too.......
  • The Cauliflower and Camembert soup was a saving grace for me in the first week or two after being sleeved!!
    I felt almost decadent in having it and certainly didnt feel deprived!!

    I know this isnt a recipe as such, but another easy to have protein in the minced or soft food time for me, was kangaroo burgers from Coles.
    1/2 a one with a small amount of mashed cheesy potato was very filling, and high in protein!

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