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THREE EASY BARIATRIC RECIPES
enquiries@thedietologist.co.uk
If you follow me on social media you will know that I like to share some of my favourite bariatric recipes. I enjoy cooking, but after a busy day I want some easy go-to recipes that don’t take long to make, are healthy and nutritious and are packed with flavour.
Here are three of my favourite bariatric recipes.
Chicken and Pepper Stir Fry
This chicken and pepper stir fry is a high protein, quick and easy recipe that can be made for the whole family! This recipe serves 2 people.
Ingredients
1 chicken breast, diced
1 red pepper, thinly sliced
½ onion, chopped
1 clove garlic
15g ginger, cut into shreds
1 finely chopped chilli (optional)
Handful frozen peas
1tsp olive oil
Dash of light and dark soya sauce to taste
The method could not be more simple!
Method
Fry the chicken in the olive oil for a few minutes with the onions, ginger and garlic. Add the rest of the vegetables and fry on a low heat until cooked through. Add the peas and cook for a further minute. Add a dash of both dark and light soya sauce. If you like some heat add one finely chopped chilli
For extra texture, you can add some chopped broccoli, nuts and seeds (I love pine nuts in a stirfry) or cook the vegetables for just a few minutes to keep them crunchy.
Easy Chilli
Chilli is the perfect meal for a cosy night in! If you are still in the pureed stage, you can blend up the amount you need, and it makes great leftovers too! If you want to make the texture more challenging add chunky vegetables e.g. peppers, carrots, sweetcorn, 5 minutes before it’s cooked or drain some of the juice from the tinned tomatoes.
Ingredients:
250g lean beef or turkey mince
½ onion
1 clove garlic
200g tin of chopped tomatoes (add a little more
200g tin of black beans
1/2 tsp paprika
1/2 tsp dried oregano
1/2 tsp ground coriander
1/2 tsp ground cumin
1 pinch of chilli flakes
1 tsp olive oil
4 small meals for a bariatric patient
Method
Gently fry the garlic and onion in the oil until softened. Add the mince, herbs and spices and tomato paste, breaking the mince up into small pieces. Add the tomatoes and gently simmer for 30 mins.
Add the black beans (and chunky vegetables)
and gently warm through.
Egg Salad
Looking for a quick and easy high protein recipe? This egg salad is one of my favourites, and it is so simple to make! For added texture and protein, add some chopped crunchy vegetables, nuts and / or protein powder! Serve with a plain salad to get your greens in or add some of the mixture to a wrap/flatbread or warburton thins.
Ingredients
3 hard boiled eggs
75g low-fat cottage cheese
1/4 chopped celery
1 tsp onion powder
1/2 tsp mustard
Pinch of salt and pepper
2 bariatric portions
Method
Cut up the eggs and mix with the rest of the ingredients! For added texture and protein, add in some chopped crunchy vegetables, nuts and / or protein powder! Store in the fridge so you're prepped for another meal.
This recipe should be enough for 3-4 servings.
Looking for more fantastic bariatric recipe ideas? Follow my social media channels! Tiktok, Instagram and Facebook
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