BandBoozled: Summer salad & stir fry

Share Story

Whilst the winter months are characterised by warming comfort food like roast dinners, stews and casseroles which are often quite stodgy and high in calories.

As we move towards the summer seasons, we want lighter options like freshly prepared salads and stir-fries which make great, healthychoices. At this time of year, TV, magazines and social media are awash with diet plans promising us that we can shape up for summer, Sue and Nic from slimming club BandBoozled understand that it takes time to lose weight and it is a long-term and ongoing journey, that lasts beyond bikini season.

Their advice remains the same all year round – ‘eat healthily and exercise regularly and you will reap the rewards.’ Here are their favourite summer recipes – all in gastric band friendly portion sizes!

BandBoozled’s Soy and Garlic Chicken Stir Fry

Serves 2


  • 1 chicken breast – chopped into thin strips
  • 1 tbsp ginger wine
  • inch piece of root ginger
  • crushed clove of garlic
  • tsp of ground chilli
  • 2 spring onions – chopped
  • red pepper – chopped into strips
  • Spray oil
  • Soy sauce


1. Mix the ginger wine, finely chopped fresh ginger, spring onions, pepper and chilli. Pour it over the chicken (chopped into thin strips) and marinade in the fridge for 30 minutes.

2. Spray a griddle pan with the spray oil and drain the chicken mixture and add to the pan.

3. Cook for 5 minutes, turn over and repeat. Season with the pepper.

4. Serve on a small bed of freshly cooked rice.

Top Tip: for an added fiery kick add a freshly chopped chilli pepper!

Salads are sometimes thought of as a fairly bland and boring dish, but they don’t have to be! Try these ideas as a change from your traditional salad:

1. Melon and Parma ham

Cut a fresh cantaloupe melon into chunks. Also cut a couple of slices of Parma ham into thin strips and mix into the melon. Grate a little fresh ginger across the top.

2. Exotic Fruit Salad

Chop up a papaya fruit and a mango into chunks. Spoon over some pomegranate seeds across the top and enjoy!

3. Herb Salad

Finely dice a red onion, half a cucumber and 4 tomato skins. Mix in a tablespoon of chopped chives and flat leaf parsley. Add a drizzle of olive oil, mix well and serve as an accompaniment to a meal.

4. Waldorf salad

Chop up an apple into chunks, a couple of sticks of celery and a handful of walnuts. Add to a bowl and mix in 4 tsp of low-fat mayonnaise. Serve on its own as a starter or light meal

Salads make a fabulous meal or desert over the summer but remember to be careful what you serve it with. If it’s a fruit salad, then give the cream or ice cream a miss and try a little low-fat frozen yoghurt instead. If it’s a vegetable-based salad, then watch out for salad dressings as many of them are made with oil making them very high in calories! Where possible, choose an oil-free dressing or a little fresh lemon juice and freshly ground black pepper.

Need a hand with your gastric band?

Here at The Hospital Group, specialist advice and guidance from our weight loss support team is a fantastic resource which you will benefit from as part of your package with us.

Gastric band patients have the additional support of BandBoozled, an online slimming club for band patients run by Sue and Nic with 12 month’s free membership for our new gastric band customers.

This is a huge source of information, recipes, meal plans and weekly updates which can help you on your journey. There is also a weight login area where you can track your weight and measurements and a Forum where you can talk to others with a gastric band and ask questions.

More about BandBoozled

Book your free consultation