Optifast Pre-surgery

Green Garden Salad

Green Garden Salad

Ingredients 200g sugar snap peas, trimmed 1 iceberg lettuce, outer leaves discarded, leaves separated, rinsed, dried, torn 1 cos lettuce, outer leaves discarded, leaves separated, rinsed, dried, torn 50g baby spinach 1 green capsicum, cut into thin strips 1 Lebanese(…)

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Tomato and Coriander Salad

Tomato and Coriander Salad

Ingredients 1 x 200g punnet grape tomatoes, quartered 1/2 red onion, finely chopped 1/3 cup chopped fresh coriander 2 teaspoons fresh lime juice 1/2 teaspoon finely chopped fresh red chilli (optional) Method Step 1  Combine the tomato, onion, coriander, lime(…)

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Steamed Asian Greens

Steamed Asian Greens

Ingredients 1 bunch (375g) baby bok choy, sliced lengthways into quarters 1 red capsicum, sliced 1 pkt (150g) oyster mushrooms 200g snow peas, trimmed 1/4 cup soy sauce 2 teaspoons grated ginger 1 bird’s eye chilli, seeds removed and finely(…)

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Stir Fry Bock Choy

Stir Fry Bock Choy

Ingredients 1 tablespoon peanut oil 200g fresh shiitake mushrooms 2 garlic cloves, finely chopped 2cm piece fresh ginger, peeled, grated 2 bunches baby bok choy, quartered 4 green onions, cut into 5cm lengths 1/4 cup Ayam oyster sauce 1 teaspoon(…)

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Grilled Capsicum Salad

Grilled Capsicum Salad

Ingredients 3 capsicum (red, yellow and orange) 8 kalamata olives, pitted, halved 1 tablespoon capers, drained 1 tablespoon thyme leaves 1 tablespoon extra-virgin olive oil 2 teaspoons red wine vinegar Method Notes Step 1  Preheat a grill on high heat.(…)

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Roasted Vegetable and Olive Salsa

Roasted Vegetable and Olive Salsa

Ingredients 1 medium zucchini, halved lengthways, thickly sliced 1 tablespoon olive oil (use in place of oil during the pre-surgery Lap Band Surgery phase) 250g cherry truss tomatoes 1 tablespoon fresh oregano leaves 1/3 cup pitted kalamata olives Method Step(…)

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Tomato Salsa

Tomato Salsa

Ingredients 1 medium tomato 12 yellow cherry tomatoes 1 shallot 1 large jalapeno chilli, minced 2 tablespoons fresh coriander, chopped 2 tablespoons fresh lime juice Salt and pepper Method Notes Step 1  Finely dice the vegetables. Tomatoes need to be(…)

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Salsa

Salsa

Ingredients 4 vine-ripened tomatoes, seeds removed, finely diced 1 yellow capsicum, seeds removed, finely diced 1 avocado, finely diced 1 red chilli, seeds removed, finely chopped 1 red onion, finely chopped 1 tablespoon olive oil 2 tablespoons lime juice 1/4(…)

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Asian Carrot and Sprout Salad

Asian Carrot and Sprout Salad

Ingredients 2 tablespoons vegetable oil 2 tablespoons rice wine vinegar 2 teaspoons sesame oil 1 teaspoon honey (avoid this during the Optifast pre-surgery phase) 3 large (540g) carrots, peeled, cut into ribbons 150g snow peas, trimmed, thinly sliced diagonally 2(…)

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Carrot and Ginger Salad

Carrot and Ginger Salad

If this salad is eaten post your Lap Band surgery, all you need to do is cut this into very small pieces to support the portion control per mouthful. Ingredients 2 tablespoons sesame seeds 3 medium (about 360g) organic carrots(…)

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