RNY Cooking & Wellness

😋 Today's breakfast:
Omelette with red onion, kale, mushrooms, goats cheese feta & toasted nuts (makes 2 'hefty' portions 😅)
OMELETTE:
- 2 x large free eggs
- Dollop of full cream or fat free milk
- Dried herbs
- Chopped fresh parsley
- Salt & pepper
- Whisk together & set aside
FILLING:
- 1/4 red onion or onion alternative in home, thinly sliced
- Handful of fresh kale, roughly chopped
- Handful of portabelini mushrooms, sliced
- Nuts of preference (e.g. almond slivers / chopped nuts such as hazelnuts / prepared nut & seed sprinkle available at Woolworths)
- Dollop of olive oil / Spray & Cook for lighter alternative
- Cook onions first until slightly more translucent, then add mushrooms, kale, nuts until warmed through. Set aside. Reuse pan to prepare Omelette to preference.
TOPPING & FILLING
± 45 g goats cheese feta or other low fat cheese alternative, added to omelette before closing it and setting aside away from heat (leave some feta & filling to sprinkle on top of omelette upon serving)
*Personally I found this to be a filling dish, hence the lighter alternatives / suggestions made throughout the recipe 👌
Enjoy until satiated! 😋

Breakfast today 😋😍👌Details below:
- 1/2 slice sourdough toast
- Thinly spread Lurpak butter
- Mozzarella cheese
- Nut sprinkle
- Fresh rocket
- 1/2 large free range egg
- 45g / quarter sachet steel cut oats
- Scoop of vanilla fat free yogurt
- 1/3 sliced banana
- Raw almond flakes & chia seeds sprinkled
- Warm lime water with 1tsp honey
*Eat until satiated (be mindful of a satisfying burp that is usually a good indication!)

What do you think of my repurposed use of our shot glasses? 😂👌
Breakfast:
1 x cup warm water with lemon slice & 1 tsp honey (sip on while preparing breakfast to active appetite; can opt to skip honey)
1 x shot 100% mandarin juice
1/2 x sachet steel cut oats with quinoa & coconut
1 x scoop fat free vanilla yogurt
1 x scoop seasonal fruit salad
1 x large boiled egg
Enjoy until satiated! 😋🌻
(All ingredients available at Woolworths)

Dinner party! 😁🍻

Having guests over since the op is always so anxiety-provoking! But here's to what was an awesome dinner party!

When starting this journey, I was so afraid of leading a life of feeling deprived all the time by having this op - but my relationship with food has only improved! (with lots of hard work & effort, of course!)

Check out the Vegetable Lasagne recipe at https://www.facebook.com/groups/1540249836202870/permalink/3318575765036926/

All the best to everyone on their journey 💛

Lunch / Dinner ideas! 😝

1) Falafel on top of 1 heaped tablespoon reduced fat hummus, 1/2 large boiled egg, scoop of roasted veggies, sliced lemon preserve & balsamic nut sprinkle

2) Butternut & broccoli curry made with lite coconut milk & served with brown basmati rice & fresh coriander

3) Matboucha (tomato, bell pepper, garlic & chili dip), toasted Cape seed loaf with lite margarine, grapes, sprinkle of black sesame seeds

4) Free range beef strips prepared in sesame oil & soy sauce with lemongrass, served with stir fry veggies & fine egg noodles

Breakfast ideas! 😋

1) Steel cut oats with vanilla, quinoa & coconut flakes (from Woollies, half a sachet), with 1/2 banana, scoop of fruit salad & sprinkle of raw almond flakes

2) Cape seed loaf with 1 large boiled egg, 1 tsp reduced fat mayo & a spoonful of fruit salad

3) 1 large boiled egg, 1/8 apple sliced, fat free vanilla yogurt with a spoon of muesli & sprinkle of raw almond flakes

*Mince-aroni* A great satisfying leftover dish to slap together for those evenings you just can’t be bothered :)
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Mince-aroni
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2 - 3 servings
363 calories per 2 servings
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½ onion, finely chopped
2 cloves garlic, finely chopped
125g extra lean beef mince
1 tin diced tomatoes
100g red kidney beans
125g sliced mushrooms
2 baby marrows, finely chopped
⅓ cup frozen petit pois peas
⅔ cup dry penne / macaroni (preferably wholewheat or durum wheat pasta)
1 tsp olive oil
1 tbsp Italian Herbs
Salt & pepper for seasoning
Woolworths Chili Lime Salt for serving

- Fry the onions in olive oil until translucent
- Add the garlic and mince, mix thoroughly with onions and separate mince pieces until cooked through.
- Add tinned tomatoes, herbs, mushrooms, baby marrows and beans, and mix well. Simmer on low heat for 10 - 15 minutes for flavours to develop. Remember to season well.
- Meanwhile, boil water in a pot with olive oil and salt, add pasta and cook according to package instructions. 2 minutes before the pasta is done, add the petit pois peas to the pasta to cook, and then drain once cooked.
- Add the pasta and peas to the mince and veggie mixture. Mix well and serve warm. Enjoy!

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Nutritional information
Per serving
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363 calories
26.28g protein
44.26g carbohydrates
7.94g fat
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Loaded baked potato served with broccoli & cauliflower
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2 servings
307 calories per serving
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½ onion, finely chopped
1 clove garlic, finely chopped
125g extra lean beef mince
½ teaspoon olive oil
Italian Herbs
100g diced tomatoes
100g red kidney beans
2 x medium potatoes
Broccoli & cauliflower florets
Salt & pepper for seasoning

- Preheat the oven to 180°C. Line a baking tray with baking paper or foil.
- Pierce the potatoes on all sides a number of times with a small, sharp knife. Coat potatoes with a thin layer of olive oil and sprinkle generously with salt. Place on the baking tray in the oven for 1 hour 30 minutes to 2 hours.
- 30 minutes before the potatoes are due to be finished, fry the onions in a deep pan with a small amount of olive oil on medium-high heat, until translucent.
- Add garlic and mince. Make sure to separate the mince into small pieces and cook until no more pink meat is visible.
- Add the diced tomatoes, red kidney beans, Italian herbs and salt & pepper to the mince mixture. Turn down the heat and allow to simmer for 10 - 20 minutes.
- Steam or boil broccoli & cauliflower florets for 5 minutes.
- Once cooked, cut potatoes horizontally and vertically to open it up. Top with mince and vegetable mixture and serve broccoli & cauliflower on the side.
- Serve warm and enjoy!

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Nutritional information
Per serving
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307 calories
21.68g protein
35.44g carbohydrates
7.19g fat
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Simple bacon & egg
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Serves 2
194 calories per serving
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100g reduced fat bacon
2 eggs
6 cherry tomatoes
½ small red onion
Fresh parsley

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Nutritional information
Per Serving
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194 calories
17.22g protein
5.61g carbohydrates
10.94g fat
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Cherry tomatoes & cottage cheese on toast 🍅😋
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Serves 1
148 calories per serving
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5 cherry tomatoes
50g fat free cottage cheese
1 slice of low G.I. bread
Fresh parsley to garnish

Option to add wafer thin cold meat or an egg to increase your protein.
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Nutritional information
Per Serving
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148 calories
10.45g protein
19.83g carbohydrates
2.32g fat

Our decadent platter for dinner tonight 😋 Great for Friday sundowners! 🥂

This vegetable lasagne is one of my favorite recipes! 😋 For more convenient measurements, simply multiply by 3 (6 portions), then you have enough for lunch the next day and 2 more portions to freeze for those days you just can't get around to cooking. Hope you enjoy! 👉 RNY Cooking for more 😎
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Vegetable lasagne

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Serves 2

220 calories per serving

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Veggie mixture:

½ onion, finely chopped

1 clove garlic, finely chopped

½ teaspoon olive oil

80g mushrooms, sliced

¼ green pepper, deseeded & chopped

80g mixed beans

150g canned diced tomatoes

Italian Herbs

2 ½ sheets durum wheat lasagne (depends on the size of your casserole dish)

200g Swiss chard spinach

Salt & pepper for seasoning

Cheese sauce:

125ml fat free milk

125ml warm water

1 tsp low fat margarine

2 tsp flour

25g slimmers choice mozzarella / low fat cheese, grated

Nutmeg

Salt & pepper

Topping:

25g slimmers choice mozzarella / low fat cheese, grated, to sprinkle on top

- Heat olive oil in a pan. Add onions and garlic and fry until translucent.

- Add mushrooms and green pepper, fry until just soft.

- Add mixed beans, diced tomatoes and Italian herbs. Season with salt and pepper, mix gently and then heat through. Simmer for 5 - 10 mins on a low/medium heat,stirring occasionally. Set the veggie mixture aside.

- Steam or stir fry the Swiss chard until done, season with salt and pepper, set aside.

- Preheat the oven to 180°C.

- Add milk, water and margarine to a measuring cup. Microwave 1 to 2 minutes to heat up the mixture and melt the margarine. Mix well.

- In a small pot, form a smooth paste with the flour and a bit of water. Place on medium heat and gradually add in the milk and margarine mixture, a little at a time, while whisking constantly. Remove from heat once thick enough consistency is reached. Add grated cheese and mix through. Flavour with salt, pepper and nutmeg.

- In an ovenproof dish, scoop half of the veggie mixture into the dish. Dip the lasagne sheet in warm water and then top the veggie mixture. Use half to add a layer of spinach. Use half to add a layer of cheese sauce. Repeat with the remaining ingredients and sprinkle low fat cheese on top at the end.

- Place lasagne in the oven for 35 - 45 minutes.

- Serve warm and enjoy!

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Nutritional information

Per serving

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220 calories

15.48g protein

24.98g carbohydrates

6.59g fat

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One of my favourite recipes 😋👌 With the benefit of being half meat and half veg. Give it a try!
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Bobotie & brown basmati rice
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Serves 2
455 calories per serving
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Bobotie:
1 onion, finely chopped
1 clove garlic, finely chopped
½ green pepper, finely chopped
½ medium carrot, coarsely grated
150g baby marrows, coarsely grated
½ Granny Smith apple, coarsely grated
2 tsp canola oil
250 g extra lean beef mince
½ tbsp mild or medium curry powder
½ tsp turmeric
½ tsp cinnamon
¼ tsp ground coriander
2 bay leaves
1 tbsp vinegar
1 tbsp lite chutney
Sprinkle of almond slivers

Spray and Cook
Salt & pepper

Custard topping:
100ml fat free milk
1 egg

Side:
⅓ cup uncooked brown basmati rice

- Finely chop the onion, garlic and green pepper. Coarsely grate the carrot, baby marrows and apple.
- Preheat the oven to 180°C.
- Heat oil in a skillet. Add the vegetables and lightly brown.
- Add the mince and saute until cooked.
- Add the rest of the bobotie ingredients as well as salt and pepper and mix well. Remove from heat.
- Prepare rice according to package instructions, or boil for 30 minutes, drain and cover pot with a lid to steam for 10 minutes. Add salt.
- Transfer the bobotie mixture into an ovenproof dish sprayed with Spray and Cook.
- Break the bay leaves lengthwise, roll them up and place these in the bobotie mixture.
- Place in the oven for 10 minutes.
- Whisk the milk and egg together. After 10 minutes, remove the bobotie from the oven and cover with the egg and milk mixture. Return to the oven for an additional 20 minutes.
- Bobotie often tastes better once it has been allowed to cool and then reheated before serving. Remove bay leaves before serving.
- Serve on top of brown basmati rice and with lite chutney and sambals.
- Enjoy!

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Nutritional information
Per Serving
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455 calories
37.05g protein
42.86g carbohydrates
14.88g fat
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Low calorie refreshing meal with high protein content - what more could a bariatric person want?
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Prawn poke bowl
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Serves 2
213 calories per serving
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200g cooked, deveined prawns
40g cooked beetroot spirals
20g julienne carrots
1 radish, thinly sliced
40g sugar snap peas
40g cucumber
40g edamame beans
80g Jasmine coconut rice (Woolworths) or another sticky rice if your preference
Pickled ginger
Soy sauce
Sesame seeds to garnish

Optional extra: avocado

- Prepare rice according to package instructions. Allow to cool.
- Cut sugar snap peas into smaller pieces and boil for 3 minutes. Rinse with cold water, allow to cool.
- Dish rice and arrange the rest of the ingredients on top as preferred.
- Add a sprinkle of sesame seeds once dished.
- Serve with pickled ginger and soy sauce for dipping.
- Enjoy!

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Nutritional information
Per Serving
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213 calories
22.66 g protein
18.88g carbohydrates
4.70g fat
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Here is a nice low-calorie meal for those days you don't want to overdo it, but also don't want to skip on flavour!
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Spaghetti Bolognese with vegetables
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2 servings
214 calories per serving
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½ red onion, finely chopped
1 clove garlic, finely chopped
125g extra lean beef mince
1 teaspoon olive oil
1 tbsp Italian Herbs
200g diced tomatoes
40g baby marrows, sliced
40g mushrooms, sliced
2 tsp lite chutney
1 tsp tomato paste (optional)
100g wholewheat spaghetti
Salt & pepper for seasoning
Parsley & parmesan to garnish (optional)

- In a skillet on medium-high heat, add olive oil and onion, fry until soft and translucent.
- Add garlic and mince and fry until cooked.
- Add Italian Herbs, diced tomatoes, chutney and tomato paste. Stir through gently.
- Add baby marrows and mushrooms, stir through. Turn heat lower and allow to simmer for 15 - 20 minutes, stirring occasionally. Season according to taste.
- Cook pasta according to your preference.
- Serve bolognese on top of spaghetti, garnish with fresh parsley and parmesan if desired.
- Enjoy!

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Nutritional information
Per serving
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214 calories
18.23g protein
17.45g carbohydrates
7.2g fat
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Chicken à la King
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2 servings
341 calories per serving
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½ onion, finely chopped
¼ green pepper, seeded and chopped
125g mushrooms, sliced
200g chicken breast fillets or deboned chicken thighs, cubed
150g / 1 cup cooked brown basmati rice
15 ml / 1 tbsp freshly chopped parsley

For white cheese sauce:
5 ml / 1 tsp lite margarine
65 ml fat free milk
65 ml boiling water
15 ml / 1 tbsp flour
15 g Tussers / low fat cheese, grated

Salt and pepper for seasoning.

- Cook chicken pieces on medium-high heat in a deep pan until just cooked through. Set aside.
- Fry the onions, green pepper and mushrooms in the chicken grease until just tender. If there is not enough chicken grease, use 5ml oil of your choosing.
- Add milk, boiling water and margarine to a measuring cup. Microwave 1 to 2 minutes to heat up the mixture and melt the margarine. Mix thoroughly.
- In a small pot, form a smooth paste with the flour and a bit of water. Place on medium heat and gradually add in the milk, water and margarine mixture, a little at a time, while whisking constantly. Remove from heat once thick enough consistency is reached. Add grated cheese and mix through. Flavour with salt and pepper.
- Add the chicken, parsley and white cheese sauce to the vegetable mixture in the pan. Gently stir to combine. Season to your liking.
- Serve warm on top of brown basmati rice.
- Enjoy!

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Nutritional information
Per serving
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341 calories
34.76g protein
32.66g carbohydrates
7.86g fat
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Egg with avo on toast
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Serves 1
264 calories per serving
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1 egg
¼ avocado
1 slice of low G.I. bread

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Nutritional information
Per Serving
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264 calories
11.95g protein
20.39g carbohydrates
14.87g fat
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BROCCOLI & BACON PASTA BAKE
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Serves 2
372 calories per serving
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1 glove garlic, finely chopped
1/2 yellow onion, finely chopped
150g broccoli florets, cut bite-size
100g reduced fat bacon, cut into strips
100g plain fat free yogurt
60g penne pasta
25g Tussers cheese
Sprinkle of Mixed Herbs
Salt & pepper for seasoning

- Pan fry bacon in a non-stick pan. Set aside.
- Pan fry the chopped onion in bacon grease until it turns transparent.
- Add chopped garlic and fry a minute or two more.
- Add broccoli florets and a few drops of water, cover with lid and cook/steam until just tender.
- Boil pasta according to packet instructions.
- Add bacon, onions, garlic, broccoli and pasta together. Add yogurt and a sprinkle of Mixed Herbs, mix all together.
- Dish into an ovenproof dish. Sprinkle with Tussers cheese.
- Place in oven on grill for a few minutes until heated through and the cheese browned.
- Serve warm and enjoy!

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Nutritional information
Per Serving
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372 calories
19.79g protein
40.45g carbohydrates
10.57g fat
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