Interesting and Healthy Recipes

SMOOTHIES

BERRY, OATMEAL AND FLAX SMOOTHIE

(serves one)
 (Recipe borrowed from www.sweet-remedy.com - Samantha Seeley)

 

INGREDIENTS:

1/2 cup of ice

1/2 cup of mixed berries (or whatever fruit you prefer)

1/4 cup of oats (old fashioned or quick cook - uncooked)

1/2 cup of skimmed milk

1/4 cup of low fat, plain greek yoghurt or low fat plain cottage cheese

1 tbsp flax seeds (for natural protein - store them in the fridge)

DIRECTIONS:

Add the ice to your blender and blend until the ice is crushed.  Next, add the oats and flax seeds and blend until ground and fully incorporated.  Add the fruit, milk and yoghurt/cottage cheese until nice and creamy.

(You need to grind the flax seeds to release the protein which should be possible in a Nutribullet, or, you can use a coffee grinder)

Bariatric post-opers will not be able to consume an entire smoothie in one go.  Slowly sip the amount you can ingest, maybe 3-4 oz at one time.  Cover and refrigerate the unused smoothie, stir and enjoy the remainder within 24 hours.


CAULIFLOWER 'BREAD'
(recipe borrowed from Coach Shannon Lee)

INGREDIENTS:

1 head of Cauliflower
1/2 cup shredded Cheese
2 Eggs, beaten
1 tsp dried Parsley or Oregano or Basil
2 cloves Garlic, minced
Onion powder, Salt & Pepper to taste

DIRECTIONS:
 
1. Preheat the oven to 450 degrees.
2. Cut up Cauliflower and steam till soft.. put on a tea towel and blot, try to get as 'dry' as possible.
3. Put in food processor or blend till it's mashed potato texture.
4. In medium bowl stir Cauliflower, Eggs, Cheese, Garlic & Seasonings
5. Lightly spray baking pan and pat the mixture out.
6. Bake at 450 for 15-20 minutes or until top starts to brown
Cut into bread sticks

 CHICKEN 'FRIED RICE'
Recipe borrowed from WeightlossDreamer
 
INGREDIENTS:

(This recipe should make 2-3 servings)

1/2 head of cauliflower
1/2 lb of chicken
4 spring onions
2-3 tbsp soy sauc
4 minced cloves of garlic
2 eggs
1/2 cup of frozen peas and carrots
salt to taste


DIRECTIONS:
 
Grate half a head of cauliflower using a cheese grater. Cook the chicken, (grill/slow cook however you like)
Put 1 tbsp of oil in a frying pan and heat. Once heated add the garlic, then the cauliflower. Add the spring onion, soy sauce and veg.
Stir well, so all ingredients are incorporated together. Move all mix to one side of your frying pan.
In the other half of the pan scramble the eggs. Once cooked mix with the 'rice'.
Add the chicken and serve.

Each portion has 270 cals and 25 grams of protein.