A few recipes Free Veg for pre-op stage
Taken from Your Complete Guide to Nutrition for WLS, by Sally Johnston
Below:
1: Broccoli with Fennel
2: Oven roasted Vegetables
3: Baby spinach with lemon
4: Vietnamese coleslaw
Broccoli with fennel:
Serves 4
Oil spray
1 tsp fennel seeds
1 bulb fennel, diced
1 onion, finely diced
1 large head broccoli or 2 smaller, trimmed
A sprinkle of thyme and basil
2/3 cup salt reduced chicken stock
Heat large frying pan that has been spray with oil.
Add fennel seeds and stir. Cook for a few minutes
Whilst doing this, chop bulb and onion
Add fennel to pan followed by onion
Cook until soft, a few mins
While this is cooking, trim broccoli
Add broccoli, herbs and stock to pan stir slightly to coat broccoli with liquid
Cover and let cook 5 min
Uncover, stir again, turn off heat and let rest, covered, another 5 min
Oven roasted veg salad
Serves 4
Oil spray
2 eggplant, dices
2 zucchini, diced
2 red capsicum, dices
2 cloves garlic, crushed
2 cups mushrooms, dices
2 cups cheery tomatos, halved
2 cups baby spinach
Seasoning
1/4 cup flat leaf parsley, chopped
1/4 cup fresh basil, chopped
2 tsp lemon rind, finely grated
2 clove garlic, crushed
1-2 tsp balsamic vinegar (optional)
Pre-heat oven to 200 degrees
Combine all veg except mushroom and tomato.
Put in shallow baking dish
Spray with oil
Roast, uncovered for 30 min, stirring occasionally
Add mushrooms and tomato, roast for another 10 min or until veg are just tender
Meanwhile combine all the seasoning ingredients
Combine seasoning, veg and baby spinach in a bowl.
Stir well to coat
Baby spinach with lemon
Serves 2
1/2 cup salt reduced chicken stock
1 onion, sliced or diced
1 yellow capsicum, sliced or diced
1 clove garlic, cruched
2 tsp lemon zest
1 packet fresh baby spinach
Freshly ground black pepper
Heat a splash of stock in large frying pan on medium to high heat
When it starts to simmer, add onion and capsicum
Cook until just beginning to soften, adding splashes of stock to prevent burning
Add the garlic and lemon zest and stir for a few min or so
Add the spinach in handfuls, stirring into the hot mixture, adding more stock if needed
When all spinach is added, cook until bright green but not fully cooked
Season with pepper to taste
Vietnamese coleslaw
Serves 4
2 carrots
1 cup green cabbage, shredded
1 1/2 cup red cabbage, shredded
1 yellow capsicum, sliced thinly
1 cup bean sprouts
2 spring onions (some call shallots), thinly sliced
1/4 cup loosely packed fresh coriander leaves
Dressing
1/4 cup lime juice
1 clove garlic, crushed
1 tsp salt reduced soy sauce (optional)
Using a vegetable peeler, slice carrot into ribbons.
Place in a medium bowl with all the other vegetables
Combine ingredient for dressing in a screw-top jar and shake well.
Drizzle over salad
NOTE: (as in book)
This recipe great side dish when progress to ‘normal’ foods post surgery. It provides alternative to the creamy varieties of coleslaw that can be high in fat.
On serving sizes, this is pre-sleeve so ‘normal’ serving sizes apply.
There you go fellow GSS Forum peeps, enjoy!
Arna, xxx