Saturday, March 31, 2007

Dinner 31 March - Kippers with Papaya & Black Bean Salsa

Kippers with Papaya & Black Bean Salsa
120g bag mixed leaves
1 kipper fillet, cooked
1 serving Papaya & Black Bean Salsa

Hmm - I had not had a kipper in years and they took my fancy in Sainsbury's.
Now I remember WHY I have not had a kipper in years.

1. Cooked them in foil pouches in the oven trying to avoid "grilled kipper" stench and entire flat REEKS of kipper anyway.

2. MILLIONS of bones! They are worse than John Dory. I know people say just go ahead and eat the little bones, but they always get stuck in my throat - yeck!

No more kippers for me, thanks.
Anyway, being totally anal In then had to skin the kippers and pick over them with tweezers removing as many of the tiny bones as I could. Resultant fish was the served with lemon and black pepper. It is in the little silver cup on the plate.

P.S. - Why are kippers always sold in pairs?

Nutrition Data
Calories (kcal) 691.1
Carbohydrate (g) 62.7
Protein (g) 46.3
Fat (g) 29.7
Fibre (g) 15.7

Lunch Saturday 31 March - Okra Gumbo

Okra Gumbo
1 tablespoon sunflower oil
1 onion , chopped (about 120g)
1 green pepper chopped (about 130g)
3 green chilles, chopped or to your taste
3 cloves garlic, crushed
4 ribs celery, chopped (about 150g)
1 teaspoon thyme leaves
1 pint vegetable or fish stock
1 400g can tomatoes in juice
100g okra, wiped and canned & cut into 1" lengths
100g cooked prawns
file gumbo powder, to taste

Saute the onions, peppers, chillies, garlic & celery in the oil until soft, about 15 minutes.

Add the tomatoes, thyme & stock and simmer uncovered for about 30 minutes.

Add the okra and cook uncovered for a further 15 minutes.

Stir in the prawns to heat them through. Sprinkle in the file gumbo to your taste and serve.

Nutrition Data per serving
Calories (kcal) 380.0
Carbohydrate (g) 32.8
Protein (g) 25.9
Fat (g) 17.3
Fibre (g) 14.9

This would traditionally be served with rice, but I am trying to cut back on some calories today, to omitted it.

Some file gumbo information here

Breakfast 31 March - Sharon Fruit and Mango with Yoghurt

Sick of All Bran, so back to fruit! Had a big mango and three Sharon fruit (persimmons) to start the day.

Friday, March 30, 2007

Dinner Friday 30 March - Haddock with Herb Veloute, Colcannon and Vegetables

Haddock with Herb Veloute, Colcannon and Vegetables
140g haddock
1 portion Colcannon (180g cooked potatoes, mashed with 50g cooked, chopped kale and two sliced spring onions)
100g baby Chantenay carrots, steamed
100g fine beans, steamed
1 serving Mushroom Saute
1 portion Herb Veloute

Nutrition Data for meal
Calories (kcal) 495.0
Carbohydrate (g) 50.7
Protein (g) 47.6
Fat (g) 12.5
Fibre (g) 10.9

Mushroom Saute
20g butter
325g button mushrooms, cleaned & sliced
1 small onion, chopped (about 60g)
3 cloves garlic, crushed
175ml sherry

Saute the onions and garlic in the butter until translucent. Add the mushrooms and combine well. Pour in the sherry, cover and cooked until mushrooms are tender, about 15 minutes.

Remove cover and continue to cook until sherry is evaporated. Season with salt & pepper and serve.

Makes 2 servings

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

Lunch Friday 30 March - Tuna Steak with Papaya and Black Bean Salsa

Tuna with Papaya & Black Bean Salsa
120g tuna steak, seared to your liking
120g bag of mixed salad leaves
1 potion Papaya & Black Bean salsa

Line a plate with the leaves and pile on the seared tuna and salsa!

Nutrition Summary for meal
Calories (kcal) 486.8
Protein (g) 43.8
Carbohydrate (g) 63.9
Fat (g) 7.1
Fibre (g) 14.6

Papaya and Black Bean Salsa
100g dried black beans, soaked overnight and cooked
335g raw papaya, cubed (1/2 a large papaya)
juice of 1 1/2 limes
1 red onion, finely chopped (about 180g)
1 spicy green chilli, finely chopped - I used a Marmara chilli (about 80g)
1 sweet, red pepper, finely chopped - I used Romano pepper (about 80g)
1 teaspoon ground cumin
100ml pineapple or orange juice

Combine all ingredients. Season with salt, if you like and additional red chilli flakes if you like it hotter (I do).

Allow to stand for at least 30 minutes before serving for flavours to develop.

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 312.8
Carbohydrate (g) 62.0
Protein (g) 14.7
Fat (g) 1.9
Fibre (g) 12.3

Breakfast Friday 30 March - Yoghurt and All Bran flakes

.... again.

Boring breakfast! Maybe need to try using the bran flakes in some other way - muffins? Bread?

Thursday, March 29, 2007

Dinner Thursday 29 March - Asparagus Risotto

Asparagus Risotto
150g asparagus, cut into 1" segments
50g arborio rice
1 clove garlic, crushed
1/2 pint asparagus stock
2 tablespoons single cream
15g grated Parmigiano Reggiano cheese

Keep the asparagus stock over a low simmer. Spray a non stick pan with a little olive oil and saute the garlic and rice for about 2 minutes. Add a ladle of the asparagus stock and cook, stirring, until the liquid is absorbed.

Repeat until all the stock is used up and the rice is cooked, about 20 minutes. Continue cooking with boiling water instead of stock of you run out of stock before the rice is done.

Add the cream and half the cheese. Season well with fresh black pepper and salt.

Serve with the rest of the cheese scattered on top as a garnish.

Nutrition Data
Calories (kcal) 347.5
Carbohydrate (g) 47.0
Protein (g) 14.2
Fat (g) 11.6
Fibre (g) 3.2

Lunch Thursday 29 March - Leftover Burgoo and bread

Finished off the Burgoo along with a slice of a new loaf of bread.

March Malthouse Bread
200ml warm water
10g dried yeast
2 teaspoons golden unrefined sugar
45g malt extract
40g skimmed milk powder
1 organic, free range egg
20g linseeds
1 teaspoon salt
480g Dove's Farm organic Malthouse flour

This is a minor variation on my usual recipe.

Combine the warm water, sugar and yeast and leave to bloom.

Add the milk powder, egg, salt, linseeds and half the flour. Mix well into a sponge. Leave to rise 1 hour.

Add the rest of the flour and mix and knead until smooth and elastic.

Leave to rise and knock back twice more.

Form into a loaf and place in an oiled 2 pound tin. Leave to rise a final time and bake in a hot oven until bottom sounds hollow (about 25-30 minutes).

Makes one 750g loaf

Wednesday, March 28, 2007

Dinner Wednesday 28 March - Veg-O-Rama Strikes Again

Veg-O-Rama Strikes Again
150g potatoes, boiled & mashed
125g runner beans, steamed
200g baby cauliflower, steamed
80g baby Chantenay carrot, steamed
135g young leaf spinach, sauteed with a clove of garlic
1 portion Veloute sauce with Cheddar
One of my favourite meals - a selection of veggies with cheese sauce!

Nutrition Summary
Calories (kcal) 515.5
Protein (g) 33.9
Carbohydrate (g) 55.7
Fat (g) 18.3
Fibre (g) 12.4

Veloute sauce with Cheddar
1/2 pint vegetable stock
10g cornflour
30 ml single cream
50g grated half fat Cheddar
salt & pepper to taste

Makes one generous serving

Nutrition Data per serving
Calories (kcal) 263.6
Carbohydrate (g) 14.9
Protein (g) 18.8
Fat (g) 14.3
Fibre (g) 0.2

Lunch Wednesday 28 March - Wholewheat Fusilli with Marinara & Mozzarella

Wholewheat Fusilli with Marinara & Mozzarella
75g whole wheat fusilli
125g half fat mozzarella
a portion Marinara Sauce

Again, so real recipe here. The sauce is something I like to make up and keep in the freezer for quick meals - like this one!

I just cooked the pasta, heated up the sauce, cubed the mozzarella and tossed them all together.

Nutrition Data
Calories (kcal) 591.7
Carbohydrate (g) 62.2
Protein (g) 42.6
Fat (g) 19.4
Fibre (g) 12.5

Breakfast Wednesday 28 March- All Bran & Blackberries

Began my day with a bowl of All Bran bran flakes and a punnet of blackberries.

Tuesday, March 27, 2007

Dinner Tuesday 27 March - Stuffed Portobello Mushrooms

Stuffed Portobello Mushrooms
4 Portobello mushrooms
2 cloves garlic
1 echalion shallot, chopped (about 125g)
15g butter
50g Fry's Special Vegetarian Polony Sausage, cut into small dice
45g half fat cheese (I had a mix of Edam & Cheddar)
200ml vegetable stock
handful fresh parsley
handful fresh basil

Melt the butter and saute the shallot, garlic and chopped mushrooms stems with the veggie sausage until the veggies are soft and the sausage is lightly browned. Add the veggie stock and simmer until the stock is all but evaporated.

Allow to cool then add the grated cheese & chopped herbs. Divide the mixture between the mushrooms and bake in a moderate oven until mushrooms are cooked and the tops are browned and bubbly, about 30 minutes.

Nutrition Data
Calories (kcal) 417.8
Carbohydrate (g) 19.4
Protein (g) 32.4
Fat (g) 24.2
Fibre (g) 3.8

I had these with
1 herb salad
135g runner beans

Lunch Tuesday 27 March - Tortilla Wrap with Cucumber Raita & Salad

Tortilla Wrap with Cucumber Raita & Salad
2 Mission Deli multigrain tortilla wraps
1 portion cucumber raita
20g Romaine lettuce, shredded
1 fat vine tomato, sliced
handful fresh coriander leaves
a few fresh bird's eye chillis, sliced (to taste)

Spread each wrap with half the raita. Top with the lettuce, tomato, coriander leaves and a few chillis.

Roll up and serve.

Nutrition Data
Calories (kcal) 495.7
Carbohydrate (g) 77.9
Protein (g) 26.7
Fat (g) 8.8
Fibre (g) 7.3

Fat Free Cucumber Raita
140g cucumber
1/2 tsp salt
5g fresh mint leaves
1 teaspoon cumin seed, crushed
1 teaspoon black mustard seed, crushed
150g pot of 0% fat Greek yoghurt

Grate cucumber into longish strips on the coarse side of a box grater. Squeeze out any excess water with your hands.

Beat the yoghurt until smooth.

Pound the black mustard seeds in a mortar and pestle until powdered.

Mix all ingredients together and serve.

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 51.4
Carbohydrate (g) 4.7
Protein (g) 7.6
Fat (g) 0.3
Fibre (g) 0.6

Oh dear - I seem to have mislaid a memory card again, so no pictures at the moment.

Must get more organised....

Breakfast Tuesday 27 March - Strawberries & Banana

I love fruit in the morning! So, started my Tuesday with a punnet of strawberries and a sliced banana.

Monday, March 26, 2007

Dinner Monday 26 March - Stir Steam with Broccoli, Bean Sprouts, Peppers & Prawns

Stir Steam with Broccoli, Bean Sprouts, Peppers & Prawns
100g brocccoli
200g bran sprouts, blanched
110g large prawns
1 Ramiro red pepper (about 70g)
4 spring onions, slivered
50g rice noodles
1 portion Stir Steam Sauce

Yet another variation on my old favourite, the stir steam. This time, steamed broccoli & red peppers pair up with some lightly cooked bean sprouts, rice noodles and prawns.

Nutrition Data
Calories (kcal) 475.7
Carbohydrate (g) 69.0
Protein (g) 97.0
Fat (g) 5.1
Fibre (g) 9.6

Lunch Monday 26 March - Salad of Jerusalem Artichokes, Fine Beans and Chick Peas

Salad of Jerusalem Artichokes, Fine Beans and Chick Peas
150g Jerusalem artichokes, steamed and cut into chunks
85 cooked fine beans
1 red Ramiro pepper, cut into strips (about 80g)
1/2 can chick peas, drained (about 120g)
juice of 1/2 lime
1 tablespoon extra Virgin olive oil
salt & pepper to taste
1 portion Herb Salad
mustard & cress

Combine the artichokes, beans, chick peas, pepper. Squeeze over the lime juice and drizzle in the olive oil. Season well with plenty of fresh ground black pepper & salt.

Use the herb salad to line a plate and pile the Jerusalem artichoke salad on top.

Garnish with some freshly snipped mustard & cress.

Nutrition Data
Calories (kcal) 420.2
Carbohydrate (g) 59.0
Protein (g) 19.3
Fat (g) 12.1
Fibre (g) 14.4

Sunday, March 25, 2007

Dinner Sunday 25 March - Prawn & Vegetable Chow Mein

Prawn & Vegetable Chow Mein
3 cloves garlic, crushed
1 thumb ginger, pared & grated
a few fresh chillis (to taste)
50g pak choi, sliced finely
60g baby corn, sliced lengthwise into quarters
1 large carrot, cut into julienne
80g sugar snap peas, cut into julienne
1 sweet red pepper, cut into julienne
200g bean sprouts, blanched
5 spring onions, cut into julienne
110g prawns
3-4 tablespoons Shao Shing rice wine
3 tablespoons oyster sauce
2 tablespoon soy sauce
handful fresh coriander leaves
Spray a non-stick wok with a little flavourless oil. Get the wok good and hot, try the garlic, ginger & chillis for a minute or two. Add the vegetables and stir fry for 3-4 minutes, until everything is cooked but not overdone. Use the Shao Shing to cook the wok when it gets too hot, but don't just glug it in or you will get stewed veggies!

When the veggies are just about done, add the prawns, soy & oyster sauces. Continue stir frying and tossing everything together until the prawns are heated through and the sauces are well dispersed in the vegetables.

Garnish with the coriander & serve.

Nutrition Data
Calories (kcal) 387.8
Carbohydrate (g) 51.8
Protein (g) 93.7
Fat (g) 2.8
Fibre (g) 12.2

Lunch Sunday 25 March - Burgoo

Lunch was another portion of the Burgoo from yesterday and a massive pile of herb salad.

Breakfast Sunday 25 March - Waffles and Kiwi

This is another of those "I had a coupon...." purchases. Sainsbury's "Taste the Difference" Belgian waffles, 40p off with coupon, so I gave them a try. And very nice they are too, if somewhat calorific at 123 cals each (and they are only titchy!)

Saturday, March 24, 2007

Dinner Saturday 24 March - Stir Steamed Vegetables with Prawns & Noodles

Stir Steamed Vegetables with Prawns & Noodles
Yet another Stir Steamed Vegetables & Prawns.

What can I say? - I like it!

Today's selection:
120g broccoli
80g sugar snap peas
1 carrot
30g rice noodles
110g prawns
80g baby corn
4 spring onions

Nutrition Data
Calories (kcal) 499.9
Carbohydrate (g) 74.3
Protein (g) 81.7
Fat (g) 6.2
Fibre (g) 11.6

Lunch Saturday 24 March - Burgoo

1 tablespoon vegetable oil
1 Onion (about 160g)
3 ribs celery (abut 85g)
1 green pepper (about 120g)
1 carrot (about 70g)
1/4 head pointed cabbage (about 100g)
1 potato (about 175)
1 can (400g) chopped tomatoes in tomato juice
1 pints vegetable stock
175g Quorn chicken style pieces
1 tablespoon Lea & Perrins Worcestershire sauce
1 tablespoon tomato puree
1 teaspoon thyme leaves
1 tablespoon paprika
1 bay leaf
100g dried lima beans, soaked overnight and boiled for 45 minutes
130g okra, cut into 1/2" pieces
1 can corn (about 250g)
small handful fresh parsley, chopped

Put the oil in a pot and add the onions, celery, green pepper, carrot & cabbage. Mix well, cover & cook over low heat for about 15 minutes.

Add the potato, canned tomatoes, stock, Quorn, tomato puree, thyme, paprika, bay leaf and lima beans. replace cover and simmer for another 15 minutes.

Add the corn and okra and simmer until the okra is cooked, about another 15 minutes. Stir in the parsley & serve.

Makes 4 servings.

Nutrition Data per serving
Calories (kcal) 276.7
Carbohydrate (g) 37.7
Protein (g) 18.3
Fat (g) 6.5
Fibre (g) 17.0

Burgoo is a traditional Kentucky stew. This is my version, which is not authentic because it is meatless. But it is a good use of okra!

Wiki Burgoo

Breakfast 24 March - Papaya

Got a massive papaya in Chaperl Market recently, so had half for breakfast with a yoghurt drink and coffee.

Friday, March 23, 2007

Dinner Friday 23 March - Rempah

Malay Style Rempah with Quorn

Had the second portion of Rempah and got a picture this time. Wonder what happened to the pics I am missing?

Lunch Friday 23 March - Composed Salad

Composed Salad with Herbs, Duck Egg & Salmon
50g Romaine lettuce
120g bag mixed leaves
handful each chives, dill, parsley, and basil
1 vine tomato
125g cooked beetroot
1 duck egg, hard boiled
115g hot smoked salmon flakes
75g fibe beans, cooked

Mix together the leaves, lettuce & herbs. Use the mixture to line a plate, then arrange the other ingredients on top.

Nutrition Data
Calories (kcal) 401.6
Carbohydrate (g) 14.1
Protein (g) 47.8
Fat (g) 17.6
Fibre (g) 8.2

Breakfast Friday 23 March - Cantaloupe & Strawberries

Started my Friday with half a cantaloupe melon and a punnet of strawberries. And, of course, COFFEE!

Thursday, March 22, 2007

Dinner Thursday 22 March - Stir Steam Veggies & Prawns

Stir Steam Veggies & Prawns
Here we are again - ye olde stir steam veggies.

Tonight's pick:
80g baby corn
80g Chantenay carrots
80g broccoli florets
80g sugar snap peas
75g shiitake mushrooms
110g prawns
4 spring onions
1 portion Stir Steam Sauce

Nutrition Data
Calories (kcal) 324.9
Carbohydrate (g) 37.5
Protein (g) 32.6
Fat (g) 5.3
Fibre (g) 7.2

Lunch Thursday 22 March - Avocado wrap

Avocado Wraps
2 Mission wholegrain tortillas
1 small avocado (about 80g)
juice 1/2 lime
1 fat tomato
30g grated low fat Edam cheese
120g mixed leaves
handful coriander
Tabasco sauce
50g pepperoncini chillis

Mash the avocado with the lime juice. Spread each tortilla with mashed avocado. Top with sliced tomatoes, a sprinkling of cheese, some coriander leaves and Tabasco. Arrange half the leaves on top of each wrap and roll up. Garnish with the pepperoncini.

Nutrition Data
Calories (kcal) 674.0
Carbohydrate (g) 73.5
Protein (g) 24.1
Fat (g) 31.6
Fibre (g) 11.1

Breakfast Thursday 22 March - Cantaloupe & Strawberries

Lovin' my supersweet 2 for a quid cantaloupe! Had a half with a punnet of strawbs & a yoghurt drink.

Wednesday, March 21, 2007

Dinner Friday 21 March - Malay Style Rempah with Quorn

Malay Style Rempah with Quorn
1 tablespoon oil
1 onion, chopped (about 160g)
6 cloves garlic, crushed
6 or more birds eye chillis, sliced (to taste)
1 large piece of ginger, pared & grated

1 large sweet potato (about 300g)
1 small green pepper, chopped (about 120g)
1 small yellow pepper, chopped (about 120g)
1 small red pepper, chopped (about 120g)
2 stalks lemon grass

2 tablespoons tamarind pulp
1 teaspoon cumin
1 teaspoon turmeric
1 teaspoon ground coriander
1 can/520ml young coconut juice
2 portion Quorn chicken style pieces
handful coriander leaves

Smash the base of each lemon grass stalk with a hammer and tie the stalk in a knot to keep it from falling apart.

Heat the oil in a saucepan and fry the onion, garlic, ginger and chillis for a few minutes.

Add the lemon grass, sweet potato, pepper and mix well.

Add the tamarind, cumin, coriander, turmeric, Quorn pieces and coconut juice. Stir to combine, then cover and simmer until the vegetables are tender, about 30 minutes. Stir in the coriander leaves and serve.

Make 2 servings

Nutrition Data per serving
Calories (kcal) 484.1
Carbohydrate (g) 76.7
Protein (g) 18.9
Fat (g) 12.5
Fibre (g) 12.2

I was inspired to make this by a can of Tiger Tiger young coconut juice I bought in China Town. It was a truly delicious curry!

Coconut juice is the liquid inside the coconut, not the thicker, white cream extracted from the pulp. It is milky, clear and sweet!

Tiger Tiger Online Shop

Lunch Friday 21 March - Composed Salad with herbs

Composed Salad with herbs
100g Romaine lettuce
70g lamb's lettuce
handful each flat leaved parsley, dill, basil
2 tomatoes
1 small avocado (about 85g)
1 duck egg
125g cooked beetroot
1 artichoke hearts

Toss together the lettuce & herbs. Line a plate with the mixture and arrange the other ingredients on the plate.

Nutrition Data
Calories (kcal) 415.7
Carbohydrate (g) 23.7
Protein (g) 19.8
Fat (g) 27.3
Fibre (g) 8.7

Breakfast Friday 21 March - Cantaloupe & Blueberries

Broke the fast with 1/2 cantaloupe, a punnet of blueberries and a yoghurt drink.

Tuesday, March 20, 2007

Dinner Thursday 20 March - Halibut with Herb Veloute Jerusalem Artichokes and vegetables

Halibut with Herb Veloute Jerusalem Artichokes and vegetables
150g halibut, steamed
1 serving Herb Veloute
85g cauliflower, steamed
50g asparagus, steamed
50g spinach, sauteed with a clove of garlic
160g Jerusalem artichoke, steamed
80g baby Chantenay carrots

Nutrition Data
Calories (kcal) 446.8
Carbohydrate (g) 44.8
Protein (g) 38.4
Fat (g) 12.8
Fibre (g) 8.7

Lunch Thursday 20 March - Asian Slaw

Asian Slaw
3 spring onions
200g beansprouts
75g broccoli julienned
1 carrot, julienned
110g red cabbage, shredded
65g green cabbage, shredded
50g young spinach leaves
1/4 pack Enak Eco gado-gado dressing mix
1 tablespoon ketjap manis (sweet soy sauce)
2 cloves garlic, crushed
2-3 green chillies (to taste)
juice of 1/4 lime
1 duck egg, hard boiled

Line a plate with the spinach leaves. Make a dressing by combining the gado-gado dressing mix with the ketjap manis, garlic, chilli, lime juice and 1-2 tablespoons water.

Toss together the vegetables and dressing. Arrange on the bed of spinach leaves and garnish with the hard boiled duck egg.

Nutrition Data
Calories (kcal) 562.5
Carbohydrate (g) 57.0
Protein (g) 86.7
Fat (g) 25.3
Fibre (g) 16.6

Breakfast Thursday 20 March - Cantaloupe & Raspberries

Started the day off with half a cantaloupe, a punnet of raspberries and a yoghurt drink.

Monday, March 19, 2007

Dinner 19 March - Haddock with Herb Veloute, Colcannon & Vegetables

Haddock with Herb Veloute, Colcannon & Vegetables
150g halibut, steamed
1 serving Herb Veloute
150g potatoes, mashed
50g chopped steamed cabbage
50g asparagus
150g broccoli
80g baby Chantenay carrot, steamed

Nutrition Data
Calories (kcal) 408.1
Carbohydrate (g) 46.6
Protein (g) 37.3
Fat (g) 8.5
Fibre (g) 11.4
Alcohol (g) 0.0
Fruit & Veg 4.5

Hmm.... I seem to have mislaid one of the camera digital memory cards and I cannot find a few days worth of pictures.

I am sure it will turn up eventually.
EDIT - Found the memory card, so added pictures!

Lunch Monday 19 March - Carrot Soup & Herb Salad

Carrot Soup and Herb Salad

1 tablespoon sunflower oil
1 onion, chopped (about 140g)
2 ribs celery, chopped (about 100g)
6-7 large carrot (about 525g)
1 large thumb of ginger, peeled and grated
2 glove garlic, crushed
1 pint vegetable stock
handful each fresh parsley & fresh coriander, roughly chopped

Saute the onion, celery, garlic & ginger in the oil for about 5 minutes. Add the carrots and vegetable stock and simmer, covered until carrot s are tender, about 20 minutes.

Whizz in a blender and return to the pan. Season with salt and plenty of fresh ground black pepper. Stir in the herbs and serve.

Nutrition Data per serving
Calories (kcal) 349.1
Carbohydrate (g) 57.3
Protein (g) 9.3
Fat (g) 16.1
Fibre (g) 17.7

Breakfast Monday 19 March - Bananas & Strawberries

Had a punnet of strawberries, a banana and and a yoghurt drink - and coffee!

Breakfast Thursday 19 March - All Bran & Yoghurt

Boring brekkie - just a bowl of All Bran flakes with some yoghurt.

Why did a buy a 750g box of all Bran? At 30g per portion, that is 25 portions! Not enough variety....

Sunday, March 18, 2007

Dinner Sunday 18 March - Crispy Baked Okra & Stewed Tomatoes

Crispy Baked Okra & Stewed Tomatoes
I guess the Southern bit of me is showing here. I love okra and prepared this way, it is definitely NOT "slimy", a criticism frequently levelled at okra.

I love crispy deep fried okra, but was looking for a version with less fat and fewer calories. I decided to try baking it instead of deep frying it and it was really delicious. I will definitely be doing this recipe again.

Old Bay is an American seasoning mix, normally used with seafood, like as a crab boil.

Crispy Baked Okra
200g okra
1 free range, organic egg
45g yellow cornmeal
2 teaspoons Old Bay Seasoning mix

Wash, dry and trim the okra pods, but leave them whole. Dip each pod in the beaten egg, the roll in the cornmeal seasoned with the Old Bay Seasoning.

Arrange in a single layer on a baking sheet and allow to set in the fridge for about 20 minutes.

Spray lightly with a little vegetable oil and bake in a moderate hot oven (Gas 7) until crisp and cooked, about 35 minutes.

Nutrition Data per serving
Calories (kcal) 262.0
Carbohydrate (g) 39.5
Protein (g) 13.1
Fat (g) 7.2
Fibre (g) 9.3

Stewed Tomatoes
1 spicy green pepper (I used a Marmara pepper)
1 small green pepper (about 100g)
3-4 ribs celery (about 100g)
1 medium onion ( about 140g)
1 teaspoon vegetable oil
1 can plum tomatoes in tomato juice
pinch thyme
salt & pepper to taste

Saute the peppers, celery & onions in the vegetable oil. Cover the pan and sweat over lower heat until softened. Add the tomatoes and seasoning and cook over low heat until the juices are reduced by about one half.

Makes 1 large serving

Nutrition Data per serving
Calories (kcal) 182.0
Carbohydrate (g) 27.1
Protein (g) 7.8
Fat (g) 5.7
Fibre (g) 8.9

I had the crispy baked okra and stewed tomatoes with 135g runner beans, slice & steamed.

Nutrition Summary for entire meal
Calories (kcal) 470.3
Protein (g) 22.6
Carbohydrate (g) 70.3
Fat (g) 13.6
Fibre (g) 21.0

Lunch Sunday 18 March - Composed Salad

Composed Salad
50g Fry's Vegetarian Polony Sausage, fried
1 fat vine tomato
juice 1/2 lime
1 small avocado (about 85g flesh)
1/2 can artichoke heart (120g)
50 wild rocket
50g young spinach

Toss together the rocket & spinach and use to lime a plate. Cut the avocado into chunks and toss with the avocado.

Arrange the avocado, Polony sausage, tomato and artichoke hearts on the mixed leaves and serve.

Nutrition Data
Calories (kcal) 384.7
Carbohydrate (g) 22.1
Protein (g) 18.3
Fat (g) 25.3
Fibre (g) 6.2

Breakfast Sunday 18 March - Nectarines, Bananas & Raspberries

Nectarines, Bananas & Raspberries
This pretty little salad in a white nectarine, a punnet of raspberries and a banana.

Saturday, March 17, 2007

Dinner Saturday 17 March - Wild Rice & Vegetables with Cheese Veloute

Wild Rice & Vegetables with Cheese Veloute
50g (dry weight) wild rice, cooked
150g asparagus, steamed
125g broccoli, steamed
1 portion Veloute with Edam
1 portion Mushrooms Berkley

Nutrition Data for Meal
Calories (kcal) 544.5
Carbohydrate (g) 78.6
Protein (g) 32.2
Fat (g) 11.9
Fibre (g) 12.1

This is my take on a recipe for The Vegetarian Epicure by Anna Thomas, one of my oldest and my favourite veggie cook book. This version has no fat (to speak of) and less sugar.

Mushrooms Berkeley
1 pound mushrooms, wiped & sliced
1 large green pepper, chopped (about 200g)
1 onion, chopped (about 150g)
30g Dijon mustard
2 tablespoons Lea & Perrins Worcestershire sauce
30g golden unrefined sugar
1 pint vegetable stock
1 teaspoon freshly ground pepper
salt to taste
handful flat leaf parsley, chopped

Spray a skillet with a little olive oil and saute the onion and peppers for a few minutes.

Add the mushrooms and combine well. Mix together the mustard,Worcestershire sauce, sugar and vegetable stock and pour over the mushroom mixture.

Simmer over low heat until all the liquid is evaporated and the mushrooms are "dark and evil looking" (as Anna Thomas said in her original recipe). Season to taste and garnish with the flat leaf parsley.

Makes 2 servings
Nutrition Data per serving
Calories (kcal) 171.7
Carbohydrate (g) 28.0
Protein (g) 7.5
Fat (g) 3.7
Fibre (g) 4.8

Veloute Sauce with Reduced Fat Edam
1/2 pint vegetable stock
10g cornflour
2 tablespoons single cream
50g reduced fat Edam cheese
small handful parsley, chopped

Combine the vegetable stock with the cornflour and cook over low heat until thickened. Add the cream and grated cheese and stir until the cheese is melted. Add the parsley & serve.

Makes one serving

Nutrition Data per serving
Calories (kcal) 240.1
Carbohydrate (g) 14.9
Protein (g) 19.8
Fat (g) 11.3
Fibre (g) 0.2

Lunch Saturday 17 March - Peppers & Eggs

Peppers & Hen Fruit
1 spicy Marmara pepper, cut into strips(about 60g)
1 each yellow, red & green pepper, cut into strips (about 400g total)
1 onion, sliced
2 cloves garlic
1 tablespoon extra virgin olive oil
2 large organic, free range eggs
10g fresh chives

Saute the onions, garlic and peppers in the olive oil until soft and well cooked. Season to taste with salt & pepper.

Push the peppers off the one side of the skillet. Beat together the eggs with 1/2 the chives and pour them into the pan. Scramble the eggs. Arrange the eggs and peppers on a plate and garnish with the rest of the chives.

Nutrition Data
Calories (kcal) 459.6
Carbohydrate (g) 29.8
Protein (g) 22.8
Fat (g) 29.0
Fibre (g) 9.4

Yum - peppers & hen fruit!

Breakfast Saturday 17 March - Starwberries & Nectarines

Punnet of strawberries and two white nectarines!

Friday, March 16, 2007

Dinner Friday 16 March - Portobello Mushroom Hash

Portobello Mushroom Hash
4 Portobello mushrooms, sliced
1/2 red pepper, cut into dice (about 100g)
1 echalion shallot, diced (about 125g)
2 cloves garlic, crushed
195g waxy potatoes, parboiled & cut into small dice
100g Fry's Vegetarian Polony sausage, diced
1 teaspoons olive oil
handful fresh flat leafed parsley

Saute the mushrooms, shallot, pepper and garlic until softened. Add the parboiled potato dice and the Polony sausage. Mix gently but thoroughly and distribute evenly in the skillet.

Cook on one side until browned and crisp, then turn and cook on the other side until browned, about 30 minutes each side. It is not necessary to keep the hash in one piece, just avoid stirring it too much so as not to mash the potatoes.

Nutrition Summary
Calories (kcal) 583.2
Protein (g) 33.0
Carbohydrate (g) 56.7
Fat (g) 26.5
Fibre (g) 8.0

Lunch Friday 16 February - Cream of Celery Soup

Cream of Celery Soup
250g celery
1 echalion shallot
1 pint vegetable stock
2 tablespoons single cream
15g dried skimmed milk powder

Chop the celery and shallot and cover with the vegetable stock. Cover and simmer until the vegetables are soft.

Whiz the soup in the blender until smooth. Stir in the cream and skimmed milk powder and reheat if necessary. Correct the seasoning and serve.

Nutrition Data per serving
Calories (kcal) 184.2
Carbohydrate (g) 19.6
Protein (g) 10.3
Fat (g) 7.2
Fibre (g) 5.2

Breakfast Thursday 16 March - Strawberries & Pineapple Cottage Cheese

Strawberries & Pineapple Cottage Cheese

Breakfast Monday 26 March - Waffles & Strawberries

Had two more of the Belgian waffles, this time with a punnet of strawberries.

Thursday, March 15, 2007

Dinner Thursday 15 March - Thai Style Salad

Thai Style Salad
200g bean sprouts, blanched
4 spring onions, cut into julienne
1/2 red pepper, cut into julienne
70g sugar snap peas, blanched & cut into julienne
2 stalks celery, cut into julienne
60g baby corn, blanched & cut into julienne
85 g carrots, cut into julienne
90g cooked prawns

1 teaspoon sugar
1 tablespoon fish sauce
2 cloves garlic, crushed
3 tablespoons oyster sauce
juice 1/2 lime
crushed red chillis to taste

Combine all dressing ingredients in a large bowl. Toss together the vegetables are prawns with the dressing.

Nutrition Data
Calories (kcal) 282.2
Carbohydrate (g) 40.6
Protein (g) 26.1
Fat (g) 3.0
Fibre (g) 9.5

This is a variation on another old favourite from the summer.

Lunch Thursday 15 March - Salmon Soup with Soft Herbs

Salmon Soup with Soft Herbs
10g butter
1 ribs celery, chopped fine
1 echalion shallot, chopped
120 wild Alaskan salmon fillet, cut into small pieces
1 small potato, cut into small dice (about 160g)
handful fresh dill
handful fresh basil, torn into small pieces
handful fresh chives, snipped
handful fresh chervil
handful fresh tarragon, torn into small pieces
handful flat leaf parsley, torn into small pieces

Saute the celery & shallots in the butter until soft. Add the fish stock, potatoes and salmon and simmer until the potatoes are cooked, about 210 minutes.

Stir in the fresh herbs, season to taste with salt & black pepper.

Nutrition Data per serving
Calories (kcal) 456.9
Carbohydrate (g) 28.6
Protein (g) 42.4
Fat (g) 19.6

Breakfast Thursday 15 March - More Kiwi and All Bran

Three more kiwis and a bowl of All Bran with yoghurt.

What beautiful flowers the kiwi has!

Wednesday, March 14, 2007

Dinner Wednesday 14 March - Salmon with Honey, Mustard & Dill Sauce

Salmon with Honey, Mustard & Dill Sauce
120g wild Alaskan salmon fillet, steamed
150 new potatoes, boiled and crushed
125g mushrooms, sliced and sauted with a spritz of olive oil
2 Romanesco baby cauliflowers, steamed
1 portion Honey, Mustard & Dill Sauce

Nutrition Data
Calories (kcal) 537.7
Carbohydrate (g) 64.0
Protein (g) 40.5
Fat (g) 13.7
Fibre (g) 6.9

Honey, Mustard & Dill Sauce
1/4 pint vegetable stock
1 tablespoon cornflour
2 teaspoons Dijon mustard
small handful fresh dill
20g Manuka honey

Mix vegetable stock with the cornflour and cook over low heat until thickened. Add the mustard blend well. Remove from the heat and stir in the honey & dill.

Do not cook the Manuka honey or you kill all of its lovely goodness.

Serve with fish.

Nutrition Data per serving
Calories (kcal) 167.1
Carbohydrate (g) 32.1
Protein (g) 3.1
Fat (g) 2.7
Fibre (g) 0.2

I love Romanesco cauliflowers - they are the most psychedelic vegetable ever. Like vegetable fractals or Mandelbrots...