Weight-loss injections are changing the way many of us eat, which begs a question for anyone who loves to wine and dine: how do you throw a dinner party when appetites – yours or your guests’ – are medically suppressed?
An estimated 1.5 million Britons are on weight-management jabs – myself included. These drugs mimic a natural gut hormone called GLP-1, which slows digestion, keeps the stomach fuller for longer and reins in hunger, slashing the overall daily calorie intake.
Since starting Ozempic just over a year ago, I’ve lost 4 stone. But, thank heavens, my love affair with food hasn’t diminished. I skip breakfast, but still enjoy the dishes I’ve always loved – only in smaller portions.
This bodes well for entertaining, which I love to do! Every bit of flavour and fun remains there for the taking. There’s just less on the plate.
The golden rule when catering for anyone on weight-loss drugs is to make every bite count.
Under-eating becomes a risk when hunger cues fade and that can lead to nutrient deficiencies. So whether you’re hosting as a jabber or cooking for friends on the pen, plan a carefully balanced menu that’s rich in protein, fibre and flavour.
Protein is particularly vital as it preserves muscle mass during weight loss. Think chicken, fish, lean beef, beans or eggs at the heart of every course to leave diners satisfied, not overloaded.
For starters, a beef carpaccio with rocket, capers and parmesan tastes indulgent but is light. My crab with cucumber soup is a perennial favourite – delicate and fresh, with a subtle crunch of finely chopped red pepper, chives and shallots served with a cold cucumber soup. Elegant but not overwhelming.
The trick is to keep food indulgent without heavy richness. Cream-laden sauces can trigger queasiness (and other unfavourable digestive reactions), particularly when doses are adjusted, so I now lean more on herbs and spices, like cumin, chilli and harissa, to create depth.
Flavoursome food inspires you to take the few bites more and bold flavours make smaller servings feel indulgent.
A salmon en papillote (cooked in parchment), baked with vegetables and couscous is vibrant, fragrant and utterly satisfying. Nostalgic comfort food tempts me even when I’m not feeling especially hungry.
Beef bourguignon (see my recipe below) with caramelised shallots, mushrooms, aubergine and peppers delivers richness without any need for butter. Serving this classic – or a root-vegetable casserole for vegetarian guests – with brown rice or garlic cabbage makes for a hearty but healthy main course.
Needless to say, no one needs to know they’re eating a jab-friendly dish. The food will speak for itself.
Slow-release carbs, such as wholegrains, are another hero, keeping digestion steady and side-effects (including constipation) at bay.
Stuffed roasted peppers are a great starter, filled with spiced brown rice, raisins and a spicy tomato sauce. Or an oven-baked brown rice pilaf with cumin and onion, tick every box while feeling like true comfort food.
And please, skip the bread basket! A crusty loaf fills you up fast without much nutrition. Save space in your stomachs by serving lively and colourful nibbles such as smoked salmon blinis, taramasalata with cheese biscuits or crudites and hummus.
Sharing platters and big dig-in bowls mean everyone can serve as much or as little as they like.
When I hosted a lunch recently for Antiques Road Trip star James Braxton and his family, I served an enormous fish casserole with haddock, salmon, prawns, mushrooms and a bouquet of herbs but no butter or cream. They went back for thirds and fourths, I stopped at one bowl and was perfectly satisfied.
The beauty of sharing plates and bowls is everyone helps themselves to the portion size that feels right.
If you’re keeping your diet meds quiet, rest assured, nobody is watching what you put on your plate.
At my sister’s recently, I picked lightly at a tapas-style spread of homemade hummus, roasted peppers, salami and salads. No one noticed because the focus was where it should be: on the people, the conversation and the laughter.
As for pudding, in my house, tarts wins hearts. I served the Braxtons a plum and greengage tart, sweetened naturally with Stevia. I had the thinnest slice and why not? Being on Ozempic isn’t about depriving myself of the foods I love.
A few spoonfuls of dark chocolate panna cotta or fruit salad with frozen yoghurt and fat-free coconut biscuits – is more than enough to feel indulgent.
At the end of the meal, I bet any guest who declares they’ve no room for dessert will find some space, whether they’re on weight-loss injections or not.
It’s this balance that will make the weight loss sustainable in the long-term.
As told to Gemma Calvert
Beef Bourguignon
INGREDIENTS (Serves six)
4 tbsp flour; 1.5kg beef chuck, cut into chunks; vegetable oil; 2 garlic cloves, thinly sliced; 1 tbsp tomato purée; 1 tbsp sugar; 750ml red wine; 500ml beef stock; 1 bouquet garni; 200g smoked streaky bacon, diced; 24 small shallots, peeled, roots intact; 30g butter; 250g button mushrooms; Salt and pepper.
METHOD
1. Preheat oven to 170C/fan 150C/gas 3-4. Put the flour in a bowl, season with salt and pepper, then toss the meat in the flour until lightly coated.
2. Place a large casserole dish over a medium-high heat and add 1 tbsp of oil. Fry beef in batches for 3 minutes until golden brown, then turn and brown the other side. Remove and brown another batch, as before, adding more oil when necessary.
3. Add the garlic to the casserole and fry until lightly browned. Put the beef and any juices back in the pan and stir in tomato purée and sugar. Pour in wine and stock. Add bouquet garni, bring to the boil, scraping up any caramelised cooking juices at the bottom. Top with a lid and cook in the oven for 90 mins.
4. Heat a little oil in a pan and fry the bacon until slightly crisp, place to one side. Add the shallots with 400ml water and cook until it has evaporated. Add the butter and slightly colour the shallots on all sides, place with the bacon. Put the mushrooms in to a pan with 200ml water and cook until it has evaporated. Combine the ingredients and set to one side.
5. When the beef has cooked add bacon, shallots and mushrooms. Return to the oven and cook for 30 mins until all the ingredients are cooked.
6. Season with sea salt and white pepper and serve with new potatoes, topped with lots of butter and parsley.
(For the bouquet garni: 1 bay leaf; 3 sprigs thyme; 1 sprig rosemary; 1 parsley stalk – Tie these herbs together with a little butcher string).
Beef carpaccio
INGREDIENTS (serves four): 400g fillet of beef; Extra virgin olive oil; Coarse salt (Maldon); coarsely ground black pepper; 50g parmesan.
METHOD: Put the fillet of beef into the freezer for 2 hours, then remove and cut finely, serve with salt, pepper, olive oil, with parmesan or maybe some pesto on top or use a salad.
Garlic cabbage
INGREDIENTS: 1 savoy cabbage cored and shredded or other cabbage is fine; 1 small onion, finely chopped; 2 cloves garlic, crushed; 1 tablespoon currants soaked in 4 tablespoons boiling water; 20g butter; salt and pepper to taste.
METHOD: 1.) Remove the outer leaves of the cabbage, remove the thick stalks then shred the leaves. 2.) Cook your cabbage in boiling water for 1 minute, drain well. Now soften the onion in the butter and then add the garlic. Then add the cabbage, currants and half their soaking stock and toss well. 3.) Season well and serve.
For the lentils:
INGREDIENTS: 75g puy lentils; olive oil; 25g onion, finely chopped; 75g smoky bacon, finely chopped. (optional); 1 clove garlic, chopped; 400ml chicken stock (allow extra); 1 tablespoon thyme leaves; bay leaf
METHOD: First cook your lentils. Soften the garlic, onions and bacon in a little oil then add the lentils and 750ml chicken stock, bay leaf and thyme. Bring to the boil and simmer for about 25 minutes, you may need more stock if it’s too dry. When cooked allow to cool and season well.
Fish casserole
INGREDIENTS (serves six)
500g filleted haddock; 500g filleted sea bass or any other firm fish; 300g tiger prawns, peeled; 500g clams (optional); 200g ripe tomatoes, pips removed, cut into 8; 1 spanish onion, sliced; 1 red pepper, sliced lengthways; 1 fennel bulb, sliced lengthways; 3 cloves garlic, chopped; 3 sprigs thyme; 2 sprigs fresh marjoram; saffron strands soaked in 2 tbls hot water.; 900ml fish or chicken stock; Fresh parsley; 100 mils olive oil; salt and pepper
METHOD
1. In a large casserole dish drizzle with olive oil, soften the fennel and onion. This can take up to 15 minutes.
2. Put on to a plate and now soften the red pepper in the same dish.
3. Put all the vegetable and herbs together into the casserole. Soften for another minute.
4. Mix well and season well. Cover with stock. Bring to a simmer for another 5 minutes.
5. Cut the fish into chunks. Make sure the prawns are clean and dry them well. Make sure the clams are clean.
6. Add the clams first, cook for a couple of mins now add the chunks of fish, allow to gently simmer for 5 minutes approximately, until the fish is cooked. Put into large bowls with sprinkled chopped parsley.
NOTE All the guests can help themselves, I like to serve this with crusty bread
