Helen Bauzon’s recommendations to make Lap Band Friendly Meal includes:

  1. make sure the meal is eaten with an oyster fork take 1 tsp mouthful portions at a time.


Ingredients (serves 4)

  • 80g sliced light ham, chopped
  • 4 eggs, at room temperature
  • 1 small tomato, seeds removed, diced
  • 2 tablespoons flat-leaf parsley leaves, chopped
  • 1 tablespoon low-fat ricotta cheese, crumbled
  • 1 tablespoon light thickened cream (Use low fat plain yogurt instead)
  • 30g baby spinach, trimmed
  • 4 slices crusty wholegrain bread, toasted, to serve (or consider wholegrain biscuits if it is easier at breakfast)



  1. Preheat oven to 180°C. Grease four 1/2-cup capacity ovenproof ramekins and arrange ham to line base and sides.
  2. Crack 1 egg into each ramekin. Top each with a quarter of the tomato, parsley and ricotta. Drizzle 1 teaspoon cream (use low fat plain yogurt – drop the fat) over each. Season with salt and pepper.
  3. Bake pies for 15 to 18 minutes for soft yolks or until egg is cooked to your liking. Stand for 2 to 3 minutes.
  4. Divide spinach between plates. Turn out ham and egg pies and place on top of spinach. Serve with toast.


Super Food Ideas – November 2005
Recipe by Kerrie Sun