Wednesday, February 28, 2007

Dinner Wednesday 28 February - Quorn Steak with Sweet Potato Chips and Sauteed Peppers

Quorn Steak with Sweet Potato Chips and Sauteed Peppers
No "recipe" here per se; just method.

The sweet potato was scrubbed and cut into chips, then sprayed with a bit of oil and baked until cooked and browned.

Pepper were some I got 10 for £1 in Chapel Market, so just sauteed up with some garlic, chili and spring onions.

Steamed beans, and the Quorn steak was just pan fried with spray oil.

Oh, and ketchup, poured out of bottle.

Nutrition Data
Calories (kcal) 312.2
Carbohydrate (g) 53.2
Protein (g) 16.7
Fat (g) 5.0
Fibre (g) 12.4

Lunch Wednesday 28 February - Desperado Restaurant

Desperados Restaurant
127 Upper Street
N1 1QP

Lisa & I decided to have lunch here after the gym. I got a free glass of Sangria for being a gym member (what an incentive!) and as we were both feeling virtuous after the gym, we had and indulgent lunch

Started off with nachos (yum - first time in ages, but I still like mine better), then I had the Vegetable Chimichanga plate. All washed down with a jug of Sangria

It was very pleasant, but the waiter managed to throw and entire tray of drinks over the next table - one poor woman was absolutely soaked in margarita. Hope they got their meal comped

Could not resist and nicked a bottle of hot sauce off the table - Cholula brand. Nice label and a wooden top - very nickable. They also have a cutesy little website:

Cholula Hot Sauce

Breakfast Wednesday 28 February - Scotch Broth

Scotch Broth
2 teaspoons olive oil
200g onions (one large onion or a couple small ones)
150g celery (about 5 ribs)
70g carrot (one average carrot)
2 pints vegetable stock
60g pearl barley
235 swede (half a fair sized swede)
1/4 pack (87g) Quorn "mince"

Saute the onions, celery and carrot in the oil until softened. Add the barley, swede and Quorn and cover with the vegetable stock. Simmer over low heat, covered, until barley is tender, about 45 minutes.

2 Servings

Nutrition Data per serving
Calories (kcal) 271.5
Carbohydrate (g) 40.5
Protein (g) 14.3
Fat (g) 6.6
Fibre (g) 12.9

This might seem an odd choice for breakfast, but it was there and I felt like eating it and I wanted a good, hearty breakfast before heading off to the gym. I got a free guest pass when I signed up, so invited Lisa to join me and we are going to make a day of it.

Tuesday, February 27, 2007

Dinner Tuesday 27 February - Quorn "Steak" with Colcannon

Quorn "Steak" with Colcannon

1 Peppered Quorn steak
160g runner beans
1 portion mushroom saute
1 potion colcannon
1 portion herb veloute
Bits of various leftovers and recipes I have done before here - the other portion of sauteed mushrooms, Herb Veloute I have made a 1,000 times, likewise the colcannon. If I am making colcannon with a meal that has a sauce, like this one, lately I have started using a few tablespoons of the sauce to mash the potatoes with, instead or cream.

Works just fine and saves a few calories.

The Quorn steaks were picked up in Waitrose - haven't seen them in ages.

Nutrition Data
Calories (kcal) 460.7
Carbohydrate (g) 48.2
Protein (g) 23.1
Fat (g) 20.6
Fibre (g) 13.7

Lunch Tuesday 27 February - Scrambled Eggs with Chinese Flowering Chives, Oyster Mushrooms & Pak Choi

Scrambled Eggs with Chinese Flowering Chives, Oyster Mushrooms & Pak Choi
2 head pak choi (about 100g)
55g Chinese flowering chives
2 large, free range eggs
1 tablespoon soy sauce
3 tablespoons oyster sauce
1/2 tsp sesame oil
110g oyster mushrooms
2-3 tablespoons Shao Shing
2-3 garlic, crushed

Spray a non-stick skillet with a little flavourless oil, Add the garlic and oyster mushrooms and saute until just beginning to soften. Add the soy sauce & Shao Shing and stir fry a few minutes longer, until the mushrooms are cooked and the wine has evaporated.

Meanwhile, steam the pak choi and flowering chives until tender crisp, about 3-4 minutes.

While all this is going on, mix together the eggs with the sesame oil and scramble in a non-stick pan.

Arrange the steamed pak choi & chives on a plate with the sauteed mushrooms and the scrambled eggs. Dress with the oyster sauce and serve.

Nutrition Summary
Calories (kcal) 359.7
Protein (g) 23.8
Carbohydrate (g) 18.0
Fat (g) 17.2
Fibre (g) 3.3

Breakfast Tuesday 27 February - Melon & Blueberries again

The other half melon and another punnet of blueberries.
Looked so nice, I took a picture today.

Monday, February 26, 2007

Dinner Monday 26 February - Composed Salad with Hot Smoked Salmon

Composed Salad with Hot Smoked Salmon

Another in a continuig series of composed salads. This one comprised:
4 quail's eggs, hard boiled
115g hot smoked Arbroath salmon flakes
6 Strawmato tomatoes
1 small avocado (about 90g)
100g fine beans, steamed

on a bed of mixed

35g wild rocket
50g young spinach

Nutrition Summary
Nutrition Summary
Calories (kcal) 499.3
Protein (g) 43.1
Carbohydrate (g) 10.5
Fat (g) 31.3
Fibre (g) 8.6

Lunch Monday 26 February - Stuffed Portobello Mushrooms

Stuffed Portobello Mushrooms
4 large Portobello mushrooms
3 cloves garlic, crushed
1 teaspoon extra virgin olive oil
2 echalion (banana) shallots, chopped fine
50g Fry's Special Vegetarian Polony sausage (or equivalent)
½ pint vegetable stock
handful fresh parsley, chopped
small handful fresh basil, torn into pieces
50g reduced fat Edam cheese

Remove the stems from the mushrooms and chop. Saute the chopped stems with the garlic and shallots in the oil in a non stick pan until they are just golden. Add the polony sausage, cut into small pieces and saute a few minutes longer. Pour over the veggie stock and cook over low heat until the stock is all but evaporated and all the ingredients are well cooked.

Allow to cool, then stir in the grated cheese and fresh herbs. Use the mixture to stuff the mushrooms, the give them a little spritz with some spray olive oil and bake in a moderate oven until the mushrooms are cooked and the tops of nicely browned, about 30-40 minutes.

Nutrition Data
Calories (kcal) 398.1
Carbohydrate (g) 23.1
Protein (g) 36.2
Fat (g) 18.7
Fibre (g) 5.4

Breakfast Monday 26 February - Melon & Blueberries

Had half a melon (I think it was a Galia; might have been a Honeydew...) and a punnet of blueberries.

Sunday, February 25, 2007

Dinner Sunday 25 February - Chinese Fish Cake, Shanghai Noodles, Broccoli & Red Peppers

Chinese Fish Cake, Shanghai Noodles, Broccoli & Red Peppers

1 portion Chinese Style Sauce for Steamed vegetables
4 spring onions, slivered
125g broccoli
1 sweet, red pointed pepper (Ramiro or Romano type)
40g fresh shiitake mushrooms, cleaned and sliced
100g fresh Shanghai style rice noodles
1 Chinese style fish cake

This is just another stir steam variation. I had some nice goodies from my trek to Chinatown, so used my standrad sauce on this combination of ingredients.

Nutrition Summary
Calories (kcal) 474.8
Protein (g) 29.0
Carbohydrate (g) 68.7
Fat (g) 9.0
Fibre (g) 16.6

Lunch Sunday 25 February - Asparagus Risotto

Asparagus Risotto

This is the same recipe I have made several times before, one of my standrad ways of using up asparagus stock
50g asparagus, cooked
250ml asparagus stock
60g arborio rice
2 tablespoons (30ml) single cream
2 cloves garlic
1 small shallot
15 grated Parmesan cheese

Spray a non-stick pan with a little olive oil. Finely minced the garlic and shallot and saute until softened. Add the rice and toast briefly.

Add a ladle of hot asparagus stock and cook over low heat until most of the stock is absorbed. Add another ladle and continue to cook until it is almost absorbed, then add more stock and so on.

It will take about 20 minutes for the rice to cook completely. You will probably need to top up the stock with plain water towards the end of the cooking time.

When risotto is cooked and creamy, stir in the cream and garnish with cooked asparagus and grated cheese.

Nutrition Data
Calories (kcal) 300.3
Carbohydrate (g) 45.4
Protein (g) 11.5
Fat (g) 8.3
Fibre (g) 1.5

Breakfast Sunday 25 February - Malthouse toast & Strawmato Tomatoes

Just polished off the last of the Malthouse loaf with 5 of the M&S strawmatoes and some coffee.

Saturday, February 24, 2007

Dinner Saturday 24 February - Grilled Monkfish Skewers with Spinach & Sauteed Mushrooms

Grilled Monkfish Skewers with Spinach & Sauteed Mushrooms

This is the same method I used on 12 January - the monkfish cubes are larded with bits of anchovy and threaded on rosemary branches.
I had these with some spinach sauteed with garlic, sliced Strawmatoes and sauteed mushrooms.

Sauteed Mushrooms
20g butter
325g mushrooms
1 small onion (about 60g)
3 cloves garlic, minced
1 glass dry sherry
handful fresh flat leaf parsley

Wipe and slice the mushrooms. Melt the butter in a heavy, non-stick skillet and add the mushrooms, garlic, and onions. Cover and cook over low heat for about 15 minutes, until the mushrooms release their water. Add the sherry and simmer over low heat, uncovered, until almost all the moisture has evaporated. Season with salt & pepper and stir through the chopped flat leaf parsley.

Serves 2

Nutrition Data per serving
Calories (kcal) 87.9
Carbohydrate (g) 3.4
Protein (g) 3.6
Fat (g) 6.8
Fibre (g) 2.3

Nutrition Summary for Entire Meal
Calories (kcal) 332.4
Protein (g) 47.8
Carbohydrate (g) 10.8
Fat (g) 10.2
Fibre (g) 6.2

Lunch Saturday 24 February - Okra Curry with Tomato & Mint Salad and Cucumber Raita

This is just an instant replay of Lunch Wednesday 21 February

Breakfast Saturday 24 February - Toast & coffee

Started by day with two pieces of Malthouse bread with low fat cheese spread, Marmite & tomatoes.

Friday, February 23, 2007

Dinner Friday 23 February - Halibut & Vegetables with Herb Veloute

Halibut & Vegetables with Herb Veloute
100g curly kale, steamed
150g new potatoes, mashed
1 carrot, steamed
90 halibut, steamed
1 serving Herb Veloute

Nutrition Data
Calories (kcal) 296.8
Carbohydrate (g) 36.6
Protein (g) 26.0
Fat (g) 7.0

Lunch 23 February - Spinach, Chicory Cheese & Apple Salad with Pomegranate and Crispy Tortillas

Spinach, Chicory Cheese & Apple Salad with Pomegranate and Crispy Tortillas
50g young leaf spinach
35g lamb's lettuce
1 head chicory (about 90g), sliced
2 teaspoons olive oil
juice 1/2 lemon
salt & pepper
1 Red Delicious apple, cut into thin slices
kernels from 1/2 a pomegranate
30g reduced fat Edam cheese, cut into strips
1/2 wholemeal tortilla

Toss together the spinach, lamb's lettuce, apple and chicory. Make a dressing of the oil & lemon juice and season with salt and pepper.

Cut the tortilla into strips and spritz with a little olive oil Place on a try in the oven and bake until golden and crisp. (Mine got a little over done, but they tasted OK!)

Dress the salad the arrange on a plate. Strew with the pomegranate kernels, cheese and tortilla crisps.

Nutrition Data
Calories (kcal) 397.3
Carbohydrate (g) 51.4
Protein (g) 17.0
Fat (g) 14.5
Fibre (g) 8.1

Breakfast Friday 23 February - Malthouse Toast & the last of the veggie Bovril

Well, this is the last Bovril I will eat in the foreseeable future, as they have gone back to making it with beef.

But that is OK, I still have Marmite and Vegemite and Tartex....

All about veggie Bovril

Thursday, February 22, 2007

Dinner Thursday 22 February - Japanese Inspired Soup with Halibut & Noodles

Japanese Inspired Soup with Halibut & Noodles
1 pint dashi
3 tablespoon mirin
3 tablespoons soy sauce
100g fresh Shanghai noodles
90g fresh halibut fillet
50g baby corn , halved lengthwise
handful Chinese flowering chives, stems chopped into 3" lengths, flower heads reserved for garnish
50g mange tout, halved lengthwise
3-4 spring onions, sliced finely
1 tablespoon 7 Spice Pepper

Simmer the dashi with the mirin & soy sauce for about 15 minutes. Place a stacking steamer over the simmering broth and steam the halibut fillet on a plate in one basket and the baby corn and chives in another for about 5 minutes.

Add the mange tout to the vegetable steamer basket and add the fresh noodles to the broth underneath. Cook for another minute until the noodles are done and the mange tout are barely cooked.

Add the steamed vegetables to the noodles and broth. Pour into a bowl and top with the steamed fish, shredded spring onions and 7 Spice pepper. Garnish with the flower heads.

Nutrition Data
Calories (kcal) 331.3
Carbohydrate (g) 40.2
Protein (g) 30.1
Fat (g) 5.6
Fibre (g) 5.8

Lunch Thursday 22 February - Cheese & Chutney Quesadilla with Pear Salad

Cheese & Chutney Quesadilla with Pear Salad
1 wholemeal tortilla wrap
2 tablespoon mango chutney
125g reduced fat mozzarella cheese
1 Comice pear, sliced thinly (about 135g)
½ Romaine lettuce, sliced
handful coriander leaves
handful flat leaf parsley

Use the large tortilla wraps - around 75g each.

Cut the tortilla wrap in half. Spread one half with the chutney and place chutney side up in a non-stick skillet sprayed with a little olive oil.

Arrange the shredded cheese on top of the tortilla, then top with the other half tortilla wrap.

Cook over medium heat until first side is browned and cheese is starting to melt. Turn and cook other side (you may find it more manageable to cut the tortilla into wedges - I cut mine into three.

While the quesadilla is cooking, toss together the lettuce, herbs and sliced pear and use to line a serving plate.

When the quesadilla is browned on both sides and the cheese is melted, remove from the pan and place on top of the prepared salad.

Nutrition Data
Calories (kcal) 531.4
Carbohydrate (g) 62.3
Protein (g) 35.8
Fat (g) 15.7
Fibre (g) 10.2

This was REALLY tasty - I used a spicy chutney and the combination of the sweetness of the pears with the creamy melted cheese and crispy tortilla was delicious.

Breakfast Thursday 22 February - Banana Smoothie

Had some bananas that needed using up, so they got the smoothie treatment with another of the yoghurt drinks.

Give us this day our daily banana...

Wednesday, February 21, 2007

Dinner Wednesday 21 February - Halibut with Herb Veloute & Colcannon

Halibut with Herb Veloute & Colcannon
120g halibut, steamed
160g traditionally sliced runner beans, steamed
1 carrot, sliced & steamed
1 serving Herb Veloute

50g curly kale, steamed & chopped
3-4 spring onions, sliced finely
150g potatoes, boiled & mashed
2 tablespoons single cream

Combine hot mashed potatoes with kale, spring onions and single cream. Mix well over low heat (double boiler is best) until everything is warmed through.

Makes 1 serving

Nutrition Data per serving
Calories (kcal) 175.2
Carbohydrate (g) 25.8
Protein (g) 4.8
Fat (g) 6.6

Nutrition Summary for entire meal
Calories (kcal) 404.1
Protein (g) 34.0
Carbohydrate (g) 42.9
Fat (g) 12.6
Fibre (g) 9.2

Lunch Wednesday 21 February - Okra Curry with Cucumber & Mint Raita and Tomato Salad

Got a nice bag of okra from the fellow in Chapel Market who sells lovely herbs and those ferocious Naga peppers, so I decided to make another pot of okra curry.

Served here with a tomato, mint & onion salad and cucumber raita.

All recipes can be found here

Breakfast Wednesday 21 February - Banana & Pear Smoothie

Made a smoothie with a Comice pear, a couple small bananas and one of the yoghurt drinks.

Tuesday, February 20, 2007

Dinner Tuesday 20 February - Veg-0-Rama with a Herb Veloute Sauce

150g new potatoes, boiled and mashed
1 courgette (about 180g), sliced and sauteed in a little olive oil
1 carrot, sliced and steamed
200g Brussels sprouts, steamed
1 serving Herb Veloute

Herb Veloute
1 pint vegetable stock
20g cornflour
60ml single cream
handful each fresh parsley, chives, chervil & tarragon

Mix the cornflour with a little cold stock, then gradually add the rest of the stock and cook over medium heat, stirring, until the sauce has thickened.

Add the cream and herbs and simmer for 2-3 minutes.

Makes 4 servings

Nutrition Data per serving
Calories (kcal) 55.4
Carbohydrate (g) 6.6
Protein (g) 0.9
Fat (g) 2.9

Lunch Tuesday 20 February - Roasted Aubergine Pate on Toast with Salad

½ lead Romaine Lettuce
3-4 spring onions, shredded
handful fresh basil leaves
5 Strawmato tomatoes
Toss together the lettuce, basil & spring onions. Arrange on a plate and garnish with the tomatoes
1 slice Malthouse bread
Top with
1 portion Roasted Aubergine Pate

Roasted Aubergine Pate
1 large aubergine, about 500g (or 2 smaller ones)
2 cloves garlic
1 tablespoon extra virgin olive oil
large handful fresh coriander
large handful fresh parsley
3 red chillis
juice 1/2 lime

Split aubergines lengthwise. Arrange on a grill pan with the garlic, skin side up. Grill for 15 minutes, then turn & grill cut side for a further 15 minutes. Keep the garlic tucked under the aubergines for the first half, to prevent it from burning.

Allow to cool, then scrape the flesh from the aubergines with a spoon. Discard the skins.

Combine the grilled aubergines with the oil, garlic, lime juice, herbs and chillis in a food processor. Process to a chunky paste.

Eat with crudites, bread sticks, crisp breads etc.

Makes 2 servings.

Nutrition Data per serving
Calories (kcal) 111.7
Carbohydrate (g) 7.3
Protein (g) 3.0
Fat (g) 8.3
Fibre (g) 5.5

Nutrition Summary for entire Meal
Calories (kcal) 253.5
Protein (g) 10.1
Carbohydrate (g) 30.3
Fat (g) 10.7
Fibre (g) 9.6

Breakfast Tuesday 20 February - Toast & Comice pear

Let's see - I had a slice of Malthouse bread, an Actimel drink, a big, fat Comice pear and coffee.

Monday, February 19, 2007

Dinner Monday 19 February - Shanghai Noodles with Fish Cake, Broccoli & Red Pepper

Shanghai Noodles with Fish Cake, Broccoli & Red Pepper
1 thumb ginger, peeled & grated
2 clove garlic, crushed
4-5 small green chillis (to taste)
1 Romano or Ramiro red pepper (sweet pointed pepper)
100g broccoli, broken into florets
1 Chinese style fishcake (100g)
100g fresh Shanghai style noodles
3 spring onions, sliced
1 tablespoon soy sauce
3 tablespoons oyster sauce
handful fresh coriander leaves
handful Chinese flowering chives

Well, I have all my Chinatown goodies, so time to use some up!

Place the broccoli florets and slice pepper in a steamer basket along with the lower parts of the Chinese chives, cut into 3" lengths & the fishcake, sliced. Steam over boiling water until barely tender, about 5 minutes.

Reserve the flowering chive heads for garnish.

Meanwhile, spray a non-stick wok with a little flavourless oil and fry the garlic, ginger & chillis until fragrant. Tip in the steamed veggies and stir fry for one minute.

While you are stir frying the veggies, add the Shanghai noodles to the water which was used for steaming and cook for one minute. They are fresh, so only need a minute or so.

Add the noodles to the wok along with the soy & oyster sauces and toss to mix and coat all the ingredients.

Add the coriander, spring onions and chives flowers at the last minute. Toss again to combine and serve.

Nutrition Data
Calories (kcal) 421.7
Carbohydrate (g) 65.1
Protein (g) 25.6
Fat (g) 6.3
Fibre (g) 8.0

I love Chinese flowering chives and pick them up whenever I am in China Town. These were grown in Thailand, so I am not worried about buying Chinese good when I buy & use them.

Lunch Monday 19 February - Tofu Spread, Coleslaw & salad

Tofu Spread, Coleslaw & salad
Nothing new here.

50g wild rocket
50g young spinach
6 strawmatoes
handful fresh basil leaves
1 serving Coleslaw
1 slice Malthouse Bread
1 serving Millenium Tofu Spread

Nutrition Summary
Calories (kcal) 386.0
Protein (g) 22.1
Carbohydrate (g) 47.3
Fat (g) 11.2
Fibre (g) 9.7

Breakfast Monday 19 February - Banana Smoothie

Started the day with a banana whizzed up the blender with one of the strawberry Actimel drinks. And coffee.

Sunday, February 18, 2007

Dinner Sunday 18 February - Quorn Escalope, Sweet Potato "Chips" & Veggies

Well, back to working on the freezer hoard; I decided to use some Quorn Lemon & Black Pepper escalopes I bought when they were "Buy 2, Save £1" (why am I such a sucker for these promotions?)

Anyway, dinner comprised

1 Quorn Lemon & Black Pepper escalope
1 sweet potato (about 250g)
200g Brussels sprouts, steamed
160g traditionally sliced runner beans, steamed
100g baby Chantenay carrots, steamed

The sweet potatoes were made into oven baked "chips" and served with some homemade spiced catsup.

To make the sweet potato chips, scrub the sweet potato but do not peel. Cut into chips. Spray with a little olive oil and sprinkle with your choice of seasoning - I used some of the "French Fry Seasoning" I brought back from Iowa. Bake on the upper shelf of a fairly hot oven until cooked and golden brown - mine took about 30 minutes. Check them and give them a shake to re-arrange them after 15 minutes.

Nutrition Data
Calories (kcal) 544.5
Carbohydrate (g) 80.7
Protein (g) 21.5
Fat (g) 16.4
Fibre (g) 16.9

Lunch Sunday 18 February - Langoustine Bisque

Langoustine Bisque

Well, as I said on Thursday, whenever I eat langoustine, a bisque cannot be far behind, so here it is.

The recipe/method can here found here.

Breakfast Sunday 18 February - Millennium Tofu Spread & Celery

Millennium Tofu Spread
3 cloves garlic
1 large onion (about 180g)

1 teaspoon dried thyme leaves
1 tablespoon fresh rosemary leaves
1/4 teaspoon nutmeg
1 teaspoon dried sage leaves
1 teaspoon dried marjoram leaves
4 fluid ounces vegetable stock
4 fluid ounces dry sherry
2 ounces white miso paste

small handful fresh basil leaves
1 teaspoons salt
1 teaspoon black pepper

250g plain tofu

In a non-stick saute pan or skillet, cook the onions, garlic, and sherry over medium heat until the onions just start to soften, about five minutes. Add the herbs (except basil) and vegetable stock. Cover and cook until the liquid evaporates and the onion and garlic are very soft and light brown, about 20 minutes. Remove from heat and let cool to room temperature.

Crumble the tofu into food processor bowl. Add the miso and the onion mixture and fresh basil and blend well until smooth. Add the salt & pepper to taste.

Serve at room temperature or chilled. Makes 4 servings.

Nutrition Data per serving
Calories (kcal) 119.0
Carbohydrate (g) 8.1
Protein (g) 10.4
Fat (g) 4.9
Fibre (g) 1.0

This is a slight adaptation of a recipe I found in several places on the web - it is pretty tasty!

I have been having it as an after gym snack. Anyway, I had a portion for breakfast, along with some celery ribs, a couple Ryvita and some blueberries.

Saturday, February 17, 2007

Dinner Saturday 17 February -Tuna Steak with Mango Salsa and Stir Fried Peppers

Tuna Steak with Mango Salsa and Stir Fried Peppers

120g Tuna Steak, cooked to your liking

Mango Salsa
100g mango, cut into small dice
1 tomato, cut into small dice
1 spring onion, sliced finely
1 tablespoon That fish sauce
juice 1/2 lime
1 clove garlic, crushed
small handful coriander leaves

Combine all ingredients and allow to stand for at least 20 minutes before using.

Nutrition Data per serving
Calories (kcal) 102.4
Carbohydrate (g) 22.1
Protein (g) 2.9
Fat (g) 0.6
Fibre (g) 3.9

Stir Fried Mixed Peppers
1/2 yellow pepper
1/2 red pepper
1/2 green pepper
2 cloves garlic
1 tablespoon soy sauce
2 tablespoon yellow bean paste

50g young spinach leaves
handful of chives, cut long
1 spring onion, slivered

Cut the peppers in to bit sized pieces. Spray a non-stick wok with a bit of flavourless oil and stir fry the peppers with the garlic until they are just beginning to soften. Add the soy sauce and yellow bean paste and toss well to combine.

Line a serving dish with the baby spinach leaves mixed with the chives. Arrange the tuna, salsa and stir fried peppers on top.

Nutrition Summary for Full Meal
Calories (kcal) 364.9
Protein (g) 36.4
Carbohydrate (g) 40.8
Fat (g) 6.1
Fibre (g) 8.5

Lunch Saturday 17 February - Bulgar Salad with Brazils, Cauliflower & Pomegranate

Bulgar Salad with Brazils, Cauliflower & Pomegranate
50g Bulgar wheat
100ml boiling water
10 ml olive oil
juice 1/2 lime
handful coriander leaves
handful flat leaf parsley
20g Brazil nuts, sliced
65g tiny cauliflower florets, cooked until tender
fruit from 1/2 a pomegranate
50g baby spinach
40g wild rocket

Place the Bulgar in a bowl and add the boiling water. Cover and allow to stand for 30 minutes. Drain, if any water remains, and fluff with a fork.

Add the oil, lime juice, herbs and salt & pepper to taste. Mix well. Add the cooked cauliflower, Brazil slices and pomegranate "jewels" and mix again.

Combine the spinach and wild rocket and use it to line a serving plate. Mound the Bulgar salad on top.

Nutrition Data
Calories (kcal) 495.7
Carbohydrate (g) 55.8
Protein (g) 14.1
Fat (g) 24.6
Fibre (g) 8.1

Breakfast Saturday 17 February - Toast & Blueberries

Here are some pretty psychedelic blueberries at various stages of maturity, to celebrate the punnet I ate for brekkie along with two slices of the Malthouse Bread.

Dinner Friday 16 February - Asian Soup with Noodles & Fish Cake

This started off as a Japanese soup, then veered off towards Chinese.

The wakame is just simmered to add flavour to the dashi - as dashi is flavoured with wakame to begin with, you could omit this step, but I like quite a strong wakame flavour.

Asian Soup with Noodles & Fish Cake
1 pint dashi
3 tablespoons mirin
3 tablespoons soy sauce
1 piece of wakame seaweed
pinch of sliced arame seaweed
75g enoki mushrooms
100g Shanghai style fresh noodles
1 Chinese fish cake, sliced
handful coriander leaves
3 spring onions, sliced (about 40g)
10 Chinese flowering chives
1 tablespoon 7 Spice Pepper

Place the dashi and wakame in a pot and simmer, covered, for about 30 minutes. Add the soy, mirin, enoki and arame and simmer for a further 10 minutes.

Remove the wakame and discard. Add the noodles & sliced fish cake and simmer for 1 or 2 minutes. Place the sliced flowering chives in a steamer over the broth/noodles so they can steam for a couple minutes while the noodles cook.

When noodles are cooked, add the coriander and spring onions. Pour into a bowl & garnish with the chives and 7 Spice pepper.

Nutrition Data
Calories (kcal) 514.0
Carbohydrate (g) 77.5
Protein (g) 27.1
Fat (g) 6.8
Fibre (g) 7.3
Wakame Seaweed
Arame Seaweed
I just noticed that the fish cake I bought is made in London by Tak Kee Trading Co. Ltd. Great name.

Lunch Friday 16 February - Veggie Burger & Runner Beans

Well, here is another Dalepak "Vegetable Quarter Pounder" along with some homemade catsup, runner beans and some sliced M&S strawmatoes.

These Dalepak "burgers" are OK, but I don't think I would try them again. I prefer my own homemade veggie burgers.

I must have had a coupon...

Nutrition Data for meal
Calories (kcal) 288.2
Carbohydrate (g) 38.8
Protein (g) 8.9
Fat (g) 10.6
Fibre (g) 6.6

Breakfast Friday 16 February - Strawberries and yoghurt

Started things off with a 400g box of strawberries and a bottle of strawberry Actimel.

Dinner Thursday 15 February - Langoustines in Truffle Butter

Langoustines in Truffle Butter with Mange Tout Rice
125g raw langoustine tails
1 pat truffle butter
3 spring onions, sliced fine (about 40g)
3 cloves garlic, crushed
50g mange tout, sliced into bite sized pieces
50g (dry weight) long grain Basmati rice

Melt the Truffle Butter in a small skillet. Add the crushed garlic and cook over low heat for about 1 minute. Add the langoustine tails and cook for 3-4 minutes, until just cooked. Stir in the sliced spring onions and warm through.

Meanwhile, boil the rice in salted water for 10 minutes or until cooked. Add the slice mange tout in the final 60 seconds to cook until just barely tender.

Served with
125g steamed Broccoli

Nutrition Data for full meal
Calories (kcal) 416.7
Carbohydrate (g) 47.2
Protein (g) 32.8
Fat (g) 10.3
Fibre (g) 4.9

Now, anyone who looks at this blog with any regularity knows the langoustines mean a bisque will follow shortly...

Thursday, February 15, 2007

Lunch Thursday 15 February - Hot Smoked Salmon & Coleslaw

Hot Smoked Salmon & Coleslaw
50g young spinach leaves
70g wild rocket
5 Strawmatoes (or other cherry tomatoes)
115g pack hot smoked salmon
1 portion coleslaw

one carrot, grated (90g)
300g cabbage, finely shredded
150g reduced fat mayonnaise

Mix it all up!

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 125.4
Carbohydrate (g) 18.0
Protein (g) 3.3
Fat (g) 4.5
Fibre (g) 4.8

Nutrition Summary for meal
Calories (kcal) 363.2
Protein (g) 37.5
Carbohydrate (g) 24.9
Fat (g) 11.9
Fibre (g) 8.4

Breakfast Thursday 15 February - Mango & Banana Smoothie

Whizzed up most of a mango (250g) with a small banana and a bottle of strawberry Actimel.


Other 100g mango is being reserved for another mango salsa...

Dinner Wednesday 14 February - Veggie "Burger" and veggies

Still working on clearing some of the frozen food hoard, so I happened up this box of Dalepak "Vegetable Quarter Pounders".
Had one with the other leftover 1/2 portion of Roasty Roots, a dollop of my homemade spiced ketchup and 150g fresh spinach cooked with some garlic.

Nutrition Data
Calories (kcal) 440.7
Carbohydrate (g) 71.9
Protein (g) 13.6
Fat (g) 10.9
Fibre (g) 12.4

Lunch Wednesday 14 February - Dab Fillet & Leftover Ratatouille

Doesn't really warrant a photo, but which of my repasts does, eh?

Nutrition Summary
Calories (kcal) 377.3
Protein (g) 22.1
Carbohydrate (g) 28.9
Fat (g) 19.4
Fibre (g) 6.4

Wednesday, February 14, 2007

Breakfast Wednesday 14 February - All Bran and Happy Dead Saints Day

Happy unimaginative, consumerist-oriented and entirely arbitrary, manipulative and shallow interpretation of romance day.

Oh, and breakfast was All Bran with yoghurt & banana.

Dinner Tuesday 13 February - Tuna Steak with Mango Salsa

Mango Salsa
100g mango, cut into small cubes
1 tomato, cut into small cubes (around 100g)
1 spring onion, sliced
1 tablespoon fish sauce
juice 1/2 lime
1 clove garlic, crushed
2-3 chillis (to taste), sliced fine
handful coriander leaves

Combine all ingredients and allow flavours to blend for 20-30 minutes at room temperature.

Serve with a seared tuna steak on a bed of mixed leaves.

Nutrition Data
Calories (kcal) 267.4
Carbohydrate (g) 21.9
Protein (g) 32.5
Fat (g) 5.5
Fibre (g) 6.8

Lunch Tuesday 13 February - Broccoli & Brie, er, Concoction

This was yesterday's leftover Broccoli & Brie soup. As it was quite rich, I decided to try it as more of a sauce, so I had it over 150g steamed broccoli and 2 new potatoes, all sliced and steamed.

Much nicer with some more bulking out, even though it may not look like much.

Breakfast Tuesday 13 February - Malthouse Bread

Two slices on Malthouse bread with some veggie Bovil (will I miss it when it's gone - naw, I have Marmite).

And coffee.

Dinner Monday 12 February - Dab Fillet & Roasty Roots

Well, I got M&S suckered again - went shopping on Sunday and got lured in by "2 Packs for £5" on the dusted dab fillets. So, now I have 4 dab fillets to eat up. Will freeze two.

So, I just had a baked dab fillet with 1/2 of the leftover Roasty Roots from the other night and a tomato.

Lunch Monday 12 February - Broccoli & Brie Soup

Broccoli & Brie Soup
50g leeks
200g broccoli
1 pint vegetable stock
200g Cornish brie

Chop the broccoli, reserving a few bits for garnish. Place the broccoli, leeks and stock in a pot and simmer until veggies are tender.

Liquidise in a blender. Add the cheese to the blender jar and whizz again.

Finely chop the reserved garnish bits of broccoli and add to the soup. Warm through, but do not boil.

Makes 2 servings.

Nutrition Data per serving
Calories (kcal) 371.2
Carbohydrate (g) 4.1
Protein (g) 23.2
Fat (g) 29.2
Fibre (g) 3.0

This was a recipe of "things that needing using up". It was tasty, but very rich.