Tuesday, July 31, 2007

Dinner Tuesday 31 July - Thai Style Prawn Curry

Chapel Market Thai Curry
1 teaspoon sunflower oil
2 shallots, chopped
3 cloves garlic, crushed
3 green chillis, chopped
1 stalk lemon grass
1 thumb galangal, trimmed & grated
4-5 kaffir lime leaves
1 sprig Thai basil
1 tablespoon Thai fish sauce
1 teaspoon sugar
30mls water or vegetable stock (I used a Maggi cube!)
40g creamed coconut (block)
170g raw prawns
70g baby corn, sliced
50g sugar snap peas, sliced
3 spring onions, sliced
small handful fresh coriander

One of the guys in Chapel Market had little "curry kit" packs for 50p each and I could not resist, they were so attractive.

Anyway, I made a curry with one of them.

Saute shallots, garlic, chillies, lemon grass, galangal, & lime leaves in oil until shallots are softened but not browned.

Add the Thai basil, fish sauce, sugar, stock & creamed coconut and simmer for about 15 minutes.

Add the baby corn, sugar snaps, and raw prawns and simmer until prawns are cooked and veggies are tender-crisp (about 4-5 minutes).

Stir in the spring onions and coriander & serve.

Nutrition Data
Calories (kcal) 595.5
Carbohydrate (g) 26.8
Protein (g) 36.0
Fat (g) 38.9
Fibre (g) 7.7

Lunch Tuesday 31 July - Chick Pea and Spinach Soup

Chick Pea & Spinach Soup
1 tablespoon olive oil
1 smallish onion, chopped (about 115g)
4 cloves garlic, crushed
1 can chick peas (about 240g)
1 can peeled plum tomatoes in juice (about 400g)
750ml vegetable stock
50g fresh spinach
200g potatoes, chopped into chunks
large handful torn, fresh basil leaves
large handful torn, fresh mint leaves

Saute the onion & garlic in the oil until translucent. Add the chick peas, tomatoes, stock, spinach & potatoes and cook until the potatoes are tender, about 15-20 minutes.

Add the herbs, season with salt & pepper and serve.

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 375.1
Carbohydrate (g) 51.4
Protein (g) 15.5
Fat (g) 12.7
Fibre (g) 8.2

Breakfast Tuesday 31 July - Oatbran and dried Strawberries

But it is the LAST of the oatbran.

So, back to the Special K, I guess.

Monday, July 30, 2007

Dinner Monday 30 July - Quorn Steak with Peppercorn Sauce

This is basically a repeat of last night's repast.

1 Quorn Peppered steak
Green Peppercorn Sauce
160g Vivaldi potatoes, boiled
125g runner beans, steamed
2 carrot, steamed

Nutrition Summary
Calories (kcal) 354.3
Protein (g) 17.3
Carbohydrate (g) 55.8
Fat (g) 8.1
Fibre (g) 11.3

Lunch Monday 30 July - "Chicken" & Orzo Soup

"Chicken" & Orzo Soup
1 small onion, chopped (about 100g)
1 teaspoon olive oil
fresh or dried thyme
2 carrots, chopped (about 150g)
1 pint vegetable stock
50g soya mince
50g orzo pasta

Saute the onion in the oil until translucent. Add the soya mince and thyme and season with salt & pepper. Cover and simmer until soya mince is rehydrated and tender, about 30 minutes.

Add the carrots and simmer for a further 10 minutes. Add the orzo and more water (if required). Cover and cook until the orzo is done, about further 15 minutes.

Nutrition Data per serving
Calories (kcal) 458.6
Carbohydrate (g) 75.4
Protein (g) 36.1
Fat (g) 3.7
Fibre (g) 14.1

Breakfast Monday 30 July - Oatbran & dried Strawberries

Yes, oatbran porridge again, this time with dried strawberries and a punnet of fresh raspberries.

Sunday, July 29, 2007

Dinner Sunday 29 July - Quorn "Steak"with Peppercorn Sauce & Veggies

Quorn "Steak"with Peppercorn Sauce & Vegetables
1 Quorn peppered steak
160g Vivaldi potatoes
100g fine beans
2 carrots (about 150g)

Again, no real "recipe". I just sprayed the potato wedges with some olive oil and baked until browned and crisped. Served with the Quorn steak, veggies and sauce.

Green Peppercorn Sauce
200mls vegetable stock
20g cornflour
30mls single cream
25g green peppercorns, crushed

Mix together vegetable stock and cornflour, Cook over low heat, stirring regularly, until thickened. Stir in the cream and crushed peppercorns and heat through.

Nutrition Data
Calories (kcal) 376.1
Carbohydrate (g) 60.1
Protein (g) 17.9
Fat (g) 8.4
Fibre (g) 12.4

Lunch Sunday 29 July - Mushroom Stroganov (RUINED!)

Ruined Mushroom Stroganov
Leftover Mushroom Stroganov from Friday
95g assorted pasta bits
½ pack Quorn "chicken " slices

I heated up the other portion of Mushroom Stroganov with ½ pack of Quorn "chicken" slices and some various bits of leftover pasta.

I went to add a shake of Vegeta and the lid came off, dumping about 2 tablespoons of Vegeta into the sauce. I scraped out with I could and tried it, but it was unbelievably salty, so it got binned

I ended up eating then other ½ pack Quorn, some Roquefort & and apple, instead.

Nutrition Data for aborted lunch
Calories (kcal) 580.4
Carbohydrate (g) 83.1
Protein (g) 31.6
Fat (g) 13.3
Fibre (g) 10.5

Vegeta is an "all purpose" seasoning I picked up in the Turkish market near me. It is Polish and appealed to my love of seasoned salts.....

They have an English language website here:


Well, sort of English language. I love the "Potatoes from an Oven" recipe.

"You may prepare this simple dish from potatoes when you try to be on diet, when you are not “hungry” or you are changing residence – as a sole or side dish."


Don't get me wrong - it is lovely stuff. Just don't add 2 tablespoons to one portion of ANYTHING.

Breakfast Sunday 29 July - Oatbran

Well, almost out of dried blueberries (I bought them and the dried strawberries and the Christmas market in Bexleyheath!). So, today I had the last 10g of blueberries, plus 20g of strawberries and the oatbran.

And a box of fresh raspberries, too.

Saturday, July 28, 2007

Dinner Saturday 28 July - Lentil Soup with Dumplings

Lentil Soup & Dumplings

2 onions, chopped (about 250g)
4 cloves garlic, crushed
2 ribs celery, chopped
½ green pepper, chopped (about 90g)
2 carrots, chopped
100g dried green or brown lentils
1.5 pints vegetable stock
handful fresh parsley

Er - dump in all in a pot and "cook until done", as my Nana would have said.

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 231.7
Carbohydrate (g) 40.5
Protein (g) 15.1
Fat (g) 1.5
Fibre (g) 9.8

1 large free range organic egg
1 teaspoons baking powder
1 teaspoon salt
75g white flour

This is my grandmothers recipe and is the simplest dumplings going.

Beat the egg until very light & frothy. Add a good pinch of salt, "enough baking powder to cover the last inch of your index finger" and enough sifted flour to bind it all together into a soft dough.

Drop by tablespoonsful into simmering soup. Cover and cook for 20 minutes - no peeking! (or the will not rise). Makes about 8 dumplings (2 servings).

Nutrition Data per serving
Calories (kcal) 168.1
Carbohydrate (g) 26.4
Protein (g) 7.8
Fat (g) 3.6
Fibre (g) 1.2

Lunch Saturday 28 July - Tortilla Bowl with Tuna & Avocado

Tortilla Bowl with Tuna & Avocado
1 wholegrain tortilla
1 small avocado (about 90g)
1 can tuna
juice 1 lime
4 spring onions, sliced
small handful coriander leaves
150g Santini tomatoes
2-3 Romaine leaves, shredded

Make a Tortilla Bowl.

Mix the well drained tuna with juice ½ lime and some salt & pepper.

Mash the avocado with the other ½ lime, some seasoning and the spring onions.

Line tortilla bowl with shredded lettuce, fill with tuna and top with the mashed avocado.

Serve with Santini tomatoes.

Nutrition Data
Calories (kcal) 569.1
Carbohydrate (g) 41.6
Protein (g) 49.7
Fat (g) 23.4
Fibre (g) 7.8

Breakfast Saturday 28 July - Oatbran & blueberries

Yes, oatbran and dried blueberries again. With coffee and a nectarine.

Friday, July 27, 2007

Dinner Friday 27 July - Thai Style Prawn Curry

Thai Style Prawn Curry
1 teaspoon sunflower oil
2 shallots, chopped
3 garlic, crushed
2 green chillies, sliced
1 thumb galangal, peeled & grated
4-5 kaffir lime leaves, slivered
1 stalk lemon grass, tied in a knot and pounded with a hammer
30g coconut cream (block)
1 pint fish stock
1 tablespoon Thai fish sauce
1 teaspoon sugar
170g raw prawns
70g baby corn
50g sugar snap peas
50g (dry weight) brown basmati rice, cooked
small handful fresh coriander leaves

Add the sunflower oil to a pan. Saute the shallots, garlic, chillies, grated galangal, lime leaves and lemon grass in the oil until the shallots are softened but not coloured.

Add the coconut cream, fish stock and sugar and simmer for about 15 minutes.

Add the raw prawns, baby corn & sugar snaps ad simmer for 4-5 minutes, until the prawns are cooked and the veggies are tender but crisp.

Stir in the coriander leaves and serve over the cooked rice.

Nutrition Data
Calories (kcal) 669.1
Carbohydrate (g) 61.5
Protein (g) 39.7
Fat (g) 30.1
Fibre (g) 7.7

Lunch Friday 27 July - Mushroom Stroganov

Mushroom Stroganov
350g mushrooms
1 onion, finely sliced
3 cloves garlic, crushed
250ml white wine
10 g butter
1 pint vegetable stock
20g cornflour
45 ml single cream
small handful parsley

Saute the onions, mushrooms and garlic in a covered non-stick pan with the butter until softened.

Add the white wine and cook until liquid is evaporated out. Add the vegetable stock mixed with cornflour and simmer over low heat until thickened. Add the cream and finely minced parsley.

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 149.0
Carbohydrate (g) 10.7
Protein (g) 6.3
Fat (g) 9.1
Fibre (g) 3.3

Served on 75g of mezzani pasta and 60g of Quorn "chicken" style pieces added in.

Nutrition for full meal:

Nutrition Data
Calories (kcal) 537.1
Carbohydrate (g) 77.1
Protein (g) 30.1
Fat (g) 13.5
Fibre (g) 13.0
Alcohol (g) 0.0
Fruit & Veg 7.2

Breakfast Monday 27 August - Coffee!

Did not get up until 10:00, so just had coffee this morning.

Breakfast Friday 27 July - Oatbran and dried Blueberries

Well, only a few portions left! Added a nectarine this AM for a bit of variety.

Thursday, July 26, 2007

Dinner Thursday 26 July - Japanese Simmered Aubergines with Soba Salad

Japanese Simmered Aubergines with Soba Salad
1 portion Japanese Style Simmered Aubergine

50g soba noodles
few drops sesame oil
smal bunch snipped chives
1 teaspoon gomasio

Dress the noodles with the oil, snipped chives and gomasio.

50g mange tout
100g radishes
1 tablespoon rice vinegar
1 teaspoon honey
1 teaspoon sesame oil
Make a dressing of the vinegar, honey & sesame oil and toss with the blanched mange tout and finely sliced radishes.

Arrange the aubergine, noodles and salad on a plate and serve.

Nutrition Data
Calories (kcal) 468.1
Carbohydrate (g) 79.8
Protein (g) 14.2
Fat (g) 8.3
Fibre (g) 9.0

Lunch Thursday 26 July - Composed Salad

Composed Salad

125g smoked trout
100g fine beans
3 quails eggs
1 tomato
1 can palm hearts (220g)
½ pot mustard cress (about 5g)

Nutrition Data
Calories (kcal) 374.7
Carbohydrate (g) 17.7
Protein (g) 39.5
Fat (g) 16.3
Fibre (g) 4.9

Breakfast Thursday 26 July - Oatbran and dried Blueberries

Well, I am going to be working my way through the oatbran, so get used to it!

That's right - oatbran, 30g dried blueberries and coffee.

Wednesday, July 25, 2007

Dinner Wednesday 25 July - Quorn Escalope & Veggies

1 Quorn Lemon & Black Pepper Escalope
115g broad beans
2 carrot
125g savoy cabbage

More from the food hoard - I don't recall if these were special offer Quorn escalopes or what, but they need to get out of the freezer and on to a plate!.

Nutrition Data
Calories (kcal) 394.0
Carbohydrate (g) 45.5
Protein (g) 20.4
Fat (g) 15.4
Fibre (g) 14.0

Lunch Wednesday 25 July - A Fry Up (of sorts)

A Fry Up
1 Cauldron Foods veggie Cumberland sausage
2 Quorn "bacon" rashers
1 Portobello mushroom
2 tomatoes
1 duck egg
100g new potatoes
The new potatoes and tomatoes were roasted with a little spray olive oil. The rest was done in a non-stick skillet.
Apologies for the "massacred" egg, but I am not a fan of soft yolks!

Nutrition Data
Calories (kcal) 409.3
Carbohydrate (g) 37.2
Protein (g) 27.9
Fat (g) 17.1
Fibre (g) 9.9

Breakfast Wednesday 25 July - Oatbran with dried Blueberries

OK, so I am on another cereal jag.

This time Mornflake Oatbran with dried blueberries (again) & coffee.

I WILL get through the dratted cereal hoard.

Tuesday, July 24, 2007

Dinner Tuesday 24 July - Mushroom Satay

Mushroom Satay

1 thumb ginger, peeled & grated
1 stalk lemon grass, finely chopped
4-5 kaffir lime leaves, finely chopped
small handful coriander, finely chopped
3 cloves garlic, crushed
1 teaspoon black pepper
2 tablespoons Malaysian curry powder
1 tablespoon fish sauce
2 teaspoons sugar
1 teaspoon cumin seeds
1 teaspoon coriander seeds
1 teaspoon salt
1 tablespoon macadamia nut oil
20g creamed coconut (block)

Combine everything together in a blender jar or a mortar & pestle to produce a rough paste. Add

175g mushrooms, halved or quartered if large

Rub the marinade gently into the mushrooms and leave for at least one hour or up to overnight.

Thread onto presoaked bamboo skewers and grill until cooked and browned

Serve on a bed of
50g Romaine lettuce, shredded
small handful fresh mint
small handful fresh coriander
small handful fresh chives
70g cucumber, quartered lengthwise and sliced thin
2 teaspoons rice vinegar

With some satay sauce for dipping (I had the the other ½ sachet Amoy Satay sauce)

Nutrition Data per serving
Calories (kcal) 680.1
Carbohydrate (g) 55.4
Protein (g) 17.2
Fat (g) 44.5
Fibre (g) 9.5

Lunch Tuesday 24 July - Thai Style Salad with Peppers & Prawns

Thai Style Salad with Peppers & Prawns
100g fine beans, steamed
100g bean sprouts, blanched
1 head chicory, shredded (about 150g)
1 carrot, julienned
¼ orange pepper, julienned (about 45g)
¼ yellow pepper, julienned (about 45g)
¼ red pepper, julienned (about 45g)
100g cooked prawns
4 spring onions, julienned (about 45g)
small handful coriander leaves

Combine all ingredients. Make a dressing from:

1 clove garlic
2-3 chillies
1 teaspoon sugar
3 tablespoons Thais oyster sauce
1 tablespoon Thai fish sauce

and pour over the vegetables & prawns. Mix well and serve

Nutrition Data
Calories (kcal) 298.4
Carbohydrate (g) 45.5
Protein (g) 23.8
Fat (g) 3.4
Fibre (g) 10.1

Breakfast Tuesday 24 July - Oatbran and dried blueberries

Yeah - finished off the Special K, so on to a different breakfast cereal.

Today I started off with MornFlake Oatbran made with water & 30g of dried blueberries. Plus coffee, of course.

Monday, July 23, 2007

Dinner Monday 23 July - Stir Steam Veggies & Tofu

Stir Steam Veggies & Tofu

Todays selection:
1 serving Chinese style Stir Steam Sauce
100g bean sprouts
100g mange tout
¼ yellow pepper (about 40g)
¼ red pepper (about 40g)
60g shiitake mushrooms
175g tofu
small handful coriander leaves
4 spring onions

Nutrition Data
Calories (kcal) 429.3
Carbohydrate (g) 38.7
Protein (g) 37.7
Fat (g) 14.8
Fibre (g) 18.3

The basic "Stir Steam" recipe can be found here

Lunch Monday 23 July - Fettuccine with Pepperonata

Fettuccine with Pepperonata
70g fettuccine
1 serving Pepperonata
20g Parmigiano Reggiano

No recipe - just cook the pasta, stir in the pepperonata and garnish with the Parmesan.

Nutrition Data
Calories (kcal) 399.7
Carbohydrate (g) 57.2
Protein (g) 18.0
Fat (g) 11.4
Fibre (g) 4.5

Breakfast Monday 23 July - Special K and coffee

again. I need a break from Special K... will need to swap for something else from the cereal hoard.

Sunday, July 22, 2007

Dinner Sunday 22 July - Green Risotto

Green Risotto
10g butter
50g onion, chopped very fine
2 cloves garlic, crushed
200ml white wine
300ml vegetable stock
70g arborio rice
100g fine beans
115g broad beans
50g spinach leaves, chopped
30ml single cream
20g Parmesan cheese

Melt the butter and saute the onion, garlic and rice for a few minutes, until everything has a thin coating of butter and the onions are starting to soften.

Combine the white wine and stock and keep hot. Add to the rice mixture a ladleful at a time, cooking & stirring after each addition until the liquid is absorbed.

About half way through (after say - 2 ladles) add the beans with the next ladleful and continue cooking. Entire cooking process should take about 20-25 minutes.

When the last ladle of stock is added, add the spinach as well. When the risotto is cooked and creamy, stir in the single cream and half the cheese. Serve garnished with the rest of the cheese and lashings of black pepper.

Nutrition Data per serving
Calories (kcal) 573.9
Carbohydrate (g) 75.7
Protein (g) 24.6
Fat (g) 19.4
Fibre (g) 11.8

Lunch Sunday 22 July - Spinach and Quorn "Bacon" in a Tortilla Bowl

Spinach and Quorn "Bacon" in a Tortilla Bowl
1 wholemeal tortilla wrap
1 small avocado (about 100g)
50g spinach leaves
100g sliced tomato
½ pack Quorn "bacon" strips
3 spring onions, sliced
lemon juice, salt & pepper
20g jalapeno pepper

I made a "bowl" out of the tortilla wrap by moulding it over a small bowl and baking it on a moderate hot over (about Gas 6) until it was browning around the edges (about 5 minutes).

Leave to cool and unmold and - voila! - a tortilla bowl.

Fill the bowl with a salad made of the avocado (dressed with lemon, salt & pepper) , spinach, tomato, spring onions and jalapenos.

Garnish with the Quorn "bacon", torn into small pieces.

Nutrition Data
Calories (kcal) 546.5
Carbohydrate (g) 44.6
Protein (g) 19.7
Fat (g) 32.5
Fibre (g) 13.5

Breakfast Sunday 22 July - Special K, blueberries & nectarines

Had some Special K with nectarines & blueberries. They looked so nice, I took a picture this morning.

Saturday, July 21, 2007

Dinner Saturday 21 July - White Radish Cake with Stir Steamed Mixed Vegetables

White Radish Cake with Stir Steamed Mixed Vegetables
1 serving Chinese Style Sauce
1 portion white radish cake
60g shiitake mushrooms
1 sweet red pepper (about 80g)
100g sugar snap peas
100g bean sprouts
4 spring onions

Simmer the shiitake in the stir steam sauce until tender. Blanch the pepper, sugar snaps and bean sprouts and combine with the stir steam sauce. Stir in the spring onions.

Serve with the white radish cake, which has been fried until brown and crispy in a non stick skillet. Garnish with some coriander leaves.

Nutrition Data
Calories (kcal) 408.7
Carbohydrate (g) 72.7
Protein (g) 19.6
Fat (g) 5.3
Fibre (g) 20.0

Lunch Saturday 21 July - Composed Salad with Smoked Trout

Composed Salad with Smoked Trout
1 bag mixed leaves (110g)
150g smoked trout
100g asparagus, steamed
100g fine beans, steamed
95g olives
3 hard boiled quail's eggs
150g cherry tomatoes

Nutrition Data
Calories (kcal) 493.3
Carbohydrate (g) 10.4
Protein (g) 47.1
Fat (g) 29.2
Fibre (g) 9.4

Breakfast Saturday 21 July - Special K and apricots

Picture by Clare Malloy http://www.claremalloy.com/still.htm

The "most important meal of the day" was Special K, milk, coffee, 4 apricots

Friday, July 20, 2007

Dinner Friday 20 July - Broad Bean Salad

1 serving Broad Bean Salad
1 avocado (about 125g)
100g cherry tomatoes
1 bag mixed leaves (120g)
handful capers (about 10g)

Just used the leaves to line the plate, then added the Broad Bean Salad, avocado slices and cherry toms with a sprinkling of capers

Nutrition Data
Calories (kcal) 600.7
Carbohydrate (g) 53.8
Protein (g) 18.8
Fat (g) 35.2
Fibre (g) 20.4

Lunch Friday 20 July - Miso Soup

Miso Soup
1 pint dashi
2 tablespoons soy sauce
5g dried wakame seaweed, cut into small pieces
3 spring onions, slice finely
50g tofu, cut into cubes
50g white miso

Add the soy sauce and wakame to the dashi and simmer, covered for about 15 minutes or until the wakame is tender,

Stir on the spring onions and tofu and cook for a few minutes, until everything is hot.

Use a ladleful of dashi to slake the miso paste, then turn off the heat and add the thinned miso to the soup. Stir through and serve.

Nutrition Data per serving
Calories (kcal) 196.6
Carbohydrate (g) 19.1
Protein (g) 15.4
Fat (g) 5.6
Fibre (g) 4.7

Breakfast Friday 20 July - Special K & Apricots

Breakfast was Special K, Milk & coffee, 4 apricots

Breakfast Friday 20 July - Special K & Apricots

Breakfast was Special K, Milk & coffee, 4 apricots

Thursday, July 19, 2007

Dinner Thursday 19 July - White Radish Cake Salad

1 portion White Radish Cake
1 green pepper (about 180g)
2 ribs celery

1 clove garlic, crushed
½ teaspoon sesame oil
1 teaspoon sugar
1 tablespoon soy sauce
1 tablespoon rice vinegar

handful fresh coriander leaves
1 bag mixed leaves (120g)
25g roasted peanuts, crushed

Make a dressing on the garlic, sesame oil, sugar, soy sauce & rice vinegar. Add the slivered green peppers and celery and leave to stand for 30 minutes or so.

Meanwhile, cut the white radish cake into cubes and fry in a non-stick skillet sprayed with a little oil until brown and crisp around the edges.

Combine the coriander with the bag of mixed leaves and line a plate with the mixture. Toss the white radish cake cubes with the veggies and dressing and mound on top of the prepared leaves. Garnish with the crushed peanuts.

Nutrition Data
Calories (kcal) 408.3
Carbohydrate (g) 46.5
Protein (g) 16.3
Fat (g) 17.7
Fibre (g) 7.0

I had this with a grilled ear of corn.

Lunch Thursday 19 July - Broad Bean Salad

Broad Bean Salad
40g Manuka honey
juice one lemon
20g mustard
1 tablespoon macadamia nut oil
2 cloves garlic, crushed

1 red onion, sliced fine (about 180g)
240g broad beans, cooked
150g fine beans, cooked
½ can butter beans (120g)

Make a dressing of the honey, lemon, mustard, oil & garlic. Season with salt & plenty of black pepper.
Combine the sliced red onion, fine beans, broad beans and butter beans. Pour over the dressing, toss well and serve.

Makes 2 servings
Nutrition Data per serving
Calories (kcal) 327.7
Carbohydrate (g) 46.2
Protein (g) 14.6
Fat (g) 10.1
Fibre (g) 13.5

I had one portion with:
100g Romaine lettuce
100g Santini tomatoes
100g asparagus

Nutrition Data
Calories (kcal) 381.9
Carbohydrate (g) 52.7
Protein (g) 19.1
Fat (g) 11.6
Fibre (g) 17.4

Breakfast Thursday 19 July - Special K & Strawberries

Brekkie was Special K milk, coffee & 400g strawberries

Wednesday, July 18, 2007

Dinner Wednesday 18 July - Fettuccine with Creamy Oyster Mushroom Sauce

Fettuccine with Creamy Oyster Mushroom Sauce
250g oyster mushrooms
4 shallots, sliced finely (about 125g)
1 clove garlic, crushed
1 pat Herb Butter
70g fettuccine
125g quark
1 tablespoon concentrated vegetable stock (I used Knorr Touch of Taste)
small handful fresh parsley
15g shaved Parmesan cheese

Saute the oyster mushrooms, shallots and garlic in the herb butter until the shallots are translucent & the mushrooms are well cooked.

Add the hot, cooked pasta, the quark, the concentrated stock (along with a couple of tablespoons of the pasta cooking water to loosen the quark) and the parsley. Stir through over very low heat; do not overheat or boil or the quark may split (mine did, unfortunately - it still tasted OK, just does not look so great!)

Turn out onto a serving plate & sprinkle over the shaved Parmesan.

Nutrition Summary
Calories (kcal) 510.4
Protein (g) 34.6
Carbohydrate (g) 60.9
Fat (g) 14.7
Fibre (g) 6.1

Lunch Wednesday 18 July - Greek Style Spinach Soup

Greek Style Spinach Soup
1 teaspoon olive oil
½ onion, chopped (about 90g)
2 cloves garlic, crushed
2 ribs celery, sliced
½ can butter beans (120g)
1 pint vegetable stock
50g raw spinach, chopped
1 tomato, chopped
25g orzo pasta
handful fresh parsley
handful fresh mint

Saute the garlic & onion in the oil until softened. Add the celery, butter beans, stock, spinach, tomato and orzo and simmer until the orzo is cooked, about 15-20 minutes. Season with plenty of fresh black pepper and some salt, if needed. Stir in the parsley & mint, and serve.

Makes one large serving (two bowls)

Nutrition Data per serving
Calories (kcal) 424.9
Carbohydrate (g) 63.0
Protein (g) 17.3
Fat (g) 11.4
Fibre (g) 12.9

Breakfast Wednesday 18 July - Special K & blueberries

Special K, milk, coffee, 300g blueberries

Tuesday, July 17, 2007

Dinner Tuesday 17 July - White Radish Cake Satay

White Radish Cake Satay
3 Romaine leaves
handful coriander
handful mint
3 spring onions

1 portion White Radish Cake
1 medium yellow pepper (about 120g)
3 small onions (pickling size)
½ pack ready made Satay Sauce

1 ear corn, grilled
100g fine beans, steamed

Well, another "I had a coupon...." scenario. I can't recall if if was money off or a freebie, but something induced me to buy a pack of Amoy Satay Sauce, so it needed using up!

Cut the white radish cake into cubes. Quarter the onions and cut the yellow pepper into chunks about 1" square. Thread the white radish cake, pepper and onion chunks onto soaked skewers and spray with a little oil.

Grill, along with the corn on the cob, until the veggies are cooked and the radish cake is browned and hot.

Combine the shredded Romaine, mint & coriander and use to line a plate. Serve the steamed fine beans, white radish cake skewers and grilled corn on the bed of greens. Top the skewers with ½ the pack f Satay sauce (I heated the sachet up in some boiling water to avoid having to wash up after it!)

Nutrition Data
Calories (kcal) 552.1
Carbohydrate (g) 79.5
Protein (g) 19.7
Fat (g) 17.8
Fibre (g) 9.7

Lunch Tuesday 17 July - Aubergine Pepperonata

Aubergine Pepperonata
1 small aubergine (about 250g)
1 serving Pepperonata
50g half fat cheese
small handful shredded basil

Slice the aubergine into steaks. Sprinkle with salt and leave to stand for 30 minutes. Squeeze excess moisture from the steaks and saute in a non-stick pan sprayed with olive oil.

Layer the aubergine into a small casserole dish with the pepperonata. Top with grated cheese and bake in a moderate oven until lightly browned and bubbling, about 30 minutes.

Top with the shredded basil and serve.

Nutrition Data
Calories (kcal) 273.4
Carbohydrate (g) 16.7
Protein (g) 21.4
Fat (g) 14.1
Fibre (g) 8.7

Breakfast Tuesday 17 July - Special K and coffee

I will get through this box of Special K..... if it weren't for the excessive packaging, I would consider buying cereal variety packs!

Anyway, more Special K with coffee.

Monday, July 16, 2007

Dinner Monday 16 July - - White Radish Cake with Oriental Vegetables

1 portion White Radish Cake
1 clove garlic
2-3 chillis
3 tsp sugar
juice 1 lime
3 tablespoons Thai fish sauce
200ml vegetable or fish stock
1 tablespoon cornflour

200g bean sprouts, blanched
100g sugar snap peas, sliced & blanched
½ yellow pepper, sliced thinly
4 spring onions, sliced thinly

Cut the radish cake into cubes and pan fry until golden brown in a non stick skillet sprayed with a little oil.

Combine the garlic, chillis, sugar, fish sauce, stock & cornflour and simmer over low heat until thickened. Add salt & pepper if you think it needs it.

Combine blanched vegetables and mound on a serving plate. Turn the fried white radish cake in the sauce to coat and add to the plate, drizzling any extra sauce over the veggies. Serve garnished with a few slivers of spring onions and extra chillies, if liked.

Nutrition Data
Calories (kcal) 457.6
Carbohydrate (g) 86.6
Protein (g) 19.4
Fat (g) 5.5
Fibre (g) 8.3

Lunch Monday 16 July - Hake with vegetables

Hake with Vegetables
Well, this was another exercise in using up stuff in the freezer. I had some Young's Breaded Hake Fillets in the freezer, so decided the give them a go.
Baked them according to pack instructions and had them with
  • 185g Vivaldi salad potatoes, steamed
  • 1 carrot, steamed
  • 125g broccoli, steamed
  • 80g broad beans, steamed
  • 1 tomato, halved & grilled
Got to say, the fish was NOT very nice - I ended up throwing it away and the texture was awful; dry & chewy.

Nutrition Data
Calories (kcal) 511.8
Carbohydrate (g) 72.9
Protein (g) 32.6
Fat (g) 11.7
Fibre (g) 16.2

Breakfast Monday 16 July - Special K and Peaches

Started the day off with a bowl of Special K, coffee and three peaches.

Sunday, July 15, 2007

Dinner Sunday 15 July - Chips & Beans!

OK, so I was a bit newt-like on the way home and made less than great food choices. I had some French fries at the Burger King in London Bridge Station on the way home. And when I got in, I ate a tin of Heinz Baked Beans.

At least I did not attempt to cook while intoxicated and end up torching myself or the flat.

Lunch Sunday 15 July - Blackheath Tapas Bar

Well, Lisa and I walked Race for Life in Blackheath. We made pretty good time, and after a pint at the The Hare and Billet, went on for lunch at El Pirata Tapas Bar, 15-16 Royal Parade.

We shared a jug or two of sangria and had some (largely pretty indifferent) tapas. The restaurant was SWELTERINGLY hot.

Anyway, we tried
Mushrooms in Tomato Sauce
Monkfish in Tomato Sauce
Patatas Bravas
Prawns in Garlic Oil
Russian Salad
Grilled Halloumi

We then moved on to the same wine bar we went to last year (Cave Austin, 7-9 Montpelier Vale) and consumed a bottle of rose & a bottle of white wine.

Oh dear, rather pished...

Breakfast Sunday 15 July - Cereal & Peaches and Race for Life!

Started off the day with Special K (again), coffee and a couple of peaches before heading out the Blackheath for my third annual Race for Life.

Saturday, July 14, 2007

Dinner Saturday 14 July - Thai Style Marinated Prawn Skewers with Salad

Asian Style Marinated Prawn Skewers with Salad
170g raw prawns
handful fresh coriander
4 cloves garlic, crushed
1 stem lemon grass, finely shredded
2-3 green chillies, sliced
1 shallot, minced
1 tablespoon Thai fish sauce

3 tablespoon Thai oyster sauce
1 tablespoon Thai fish sauce
juice ½ lime
1 teaspoon sugar

200g bean sprouts, blanched
½ sweet red pepper, cut into thin strips (about 40g)
¼ yellow pepper, cut into thin strips (about 40g)
100g sugar snap peas, blanched & sliced
50g baby corn, blanched & sliced into strips
4 spring onions, sliced

Make a marinade for the prawns by pounding together the coriander, garlic, lemon grass, chillis, shallot and fish sauce. I use a mortar and pestle, but you could also use a blender or food processor.

Add the prawns and massage the marinade into them with your fingers. Leave to marinate for an hour or more while you soak some bamboo skewers in water (to prevent them burning).

While the prawns are marinating and the skewers are soaking, make the salad.

Make a dressing by combining the oyster sauce, fish sauce, lime juice and sugar. Add the prepared vegetables and toss well to combine.

Thread the marinated prawns on skewers and grill until cooked. serve with the salad.

Nutrition Data
Calories (kcal) 392.2
Carbohydrate (g) 53.2
Protein (g) 42.7
Fat (g) 2.8
Fibre (g) 9.7

Lunch Saturday 14 July - Prawn and Vegetable Egg Drop Soup

Prawn and Vegetable Egg Drop Soup
3 tablespoons shao shing
1 tablespoon soy sauce
400ml vegetable stock
1 teaspoon sugar
chilli flakes, to taste
100g enoki mushrooms
1 carrot, sliced thinly
50g mange tout, halved lengthwise
100g cooked prawns
1 teaspoon sesame oil
1 free range, organic egg
2 spring onions
handful fresh coriander

Simmer together the stock, sugar, soy, chilli and Shao Shing for 5 minutes. Add the prepared vegetables and simmer until tender, about another 2-3 minutes.

Add the prawns and bring back to a simmer. Beat together the egg and the sesame oil. Drizzle the egg into the soup, cover and turn off the heat. Leave to stand for 2-3 minutes, until the egg has set into "flowers". Stir in the coriander leaves and serve.

Nutrition Data
Calories (kcal) 306.7
Carbohydrate (g) 23.3
Protein (g) 30.5
Fat (g) 10.2
Fibre (g) 5.8

Happy One Year Anniversary to my Blog

"Good Spirits" by John Lund

Well it has been one year ago today since I started keeping what is arguably the most boring blog on Blogger.


On July 14, 1789, during the French Revolution, citizens of Paris stormed the Bastille .

On July 14, 1798, the American Congress passed the Sedition Act, making it a federal crime to publish false, scandalous or malicious writing about the United States government.

On July 14 1881, outlaw William H. Bonney Jr., alias "Billy the Kid," was shot and killed by Sheriff Pat Garrett in Fort Sumner, N.M.

On July 14 1933, all German political parties, except the Nazi Party, were outlawed.

On July 14 1965, the American space probe Mariner 4 flew by Mars, sending back photographs of the Red Planet.

On July 14 1966, eight student nurses were murdered by Richard Speck in a Chicago dormitory.

On July 14 2007, I had Special K, Blueberries and coffee for breakfast ( does not seem quite so momentous).

Today's Birthdays:
Ingmar Bergman
Harry Dean Stanton
William Hanna (of Hanna Barbera)
Woody Guthrie
SpongeBob SquarePants
My Blog