Wednesday, October 31, 2007

Dinner Wednesday 31 October 2007 - Edamame Fritters


Edamame Fritters
1 carrot, shredded
80g edamame soy beans, cooked
2 spring onions, finely sliced
1 tablespoon mirin
1 teaspoon 7 spice pepper
1 small egg yolk
100ml carbonated water
100g potato flour
½ tsp salt

Marinate the carrot, edamame & spring onions in the mirin & 7 spice for at least an hour.

Make a batter by combining the egg yolk, water, potato flour and salt. Add the vegetables to the batter and combine.

Spray a non-stick skillet with a little oil and place over medium heat. When the skillet if hot (a drop of water skitters across it when dropped), add the batter to the pan in small ladelfuls. Fry on one side until crisp and browned, about 5 minutes, then flip over and cook on other side.

Served with a sauce comprising 1 tablespoon each of mirin and soy sauce. plus some wasabi on the side.

These were OK - I was trying to recreate a sort of a deep-fried fritter feel without deep frying (and use up some potato flour I bought when i was trying to copy-cat Krispy Kreme).

Lunch Wednesday 31 October 2007 - Leftover Mushroom Pasta Bake

Lunch was the other portion of Mushroom Pasta Bake and a herb salad.

Breakfast Wednesday 31 October 2007 - Bananas & coffe




Well, breakfast was - you guessed it - three small bananas.

Happy Halloween!

Tuesday, October 30, 2007

Dinner Tuesday 30 October - Stir Steam with Veggies & Noodles


Stir Steam with Veggies & Noodles
55g dry Chinese egg noodles
100g broccoli
100g beansprouts
55g red pointed pepper
3 spring onions
35g mushrooms
1 portion stir steam sauce
few sprigs coriander

Yes. It is true. I could more or less live on Stir Steams.

Nutrition Data
Calories (kcal) 374.8
Carbohydrate (g) 64.2
Protein (g) 20.2
Fat (g) 5.0
Fibre (g) 6.9

Lunch Tuesday 30 October - Penne with Eggplant Sauce


Penne with Eggplant Sauce
90p (dry weight) penne pasta
1 portion Eggplant Sauce
85g Quorn "beef" style mince
1 tomato, chopped
few basil leaves, slivered
20g Parmesan cheese

I just added a bit of extra fresh tomato & some Quorn "beef" mince to a portion of Eggplant Sauce from the freezer and had it with some penne and Parmesan.

Quick & easy.

Nutrition Summary
Calories (kcal) 501.5
Protein (g) 30.9
Carbohydrate (g) 63.8
Fat (g) 14.1
Fibre (g) 10.3

Breakfast Tuesday 30 October 2007 - Bananas & coffee

Three more little bananas for breakfast, along with some coffee.

Monday, October 29, 2007

Dinner Monday 29 October 2007 - Mushroom Pasta Bake


Well, back to working on the store cupboard hoard. I always seem to have tins of Campbell's soup around; I think it is a throw back to my Mom using them as sauces in various casserole dishes, so here is a tribute to Mom.

Mushroom Pasta Bake
1 can Campbell's condensed cream of mushroom soup
200ml vegetable stock
250g mushrooms, sliced
1 large onion, chopped (about 180g)
100g celery, chopped
50g mature half-fat Cheddar cheese, grated
120g elbow macaroni (dry weight), cooked

Spray a non-stick skillet with a little oil and saute the onion until starting to go translucent. Add the mushrooms and celery and cook, covered, until the vegetables are just tender. Continue to cook uncovered until the stock if reduced to virtually nothing.

Add the condensed soup and cooked macaroni to the the vegetables and combine well. Turn into a casserole dish and top with the grated cheese.

Bake in a moderate oven until browned and bubbling, about 20-30 minutes.

Makes 2 servings.
Nutrition Data per serving
Calories (kcal) 504.6
Carbohydrate (g) 61.8
Protein (g) 22.4
Fat (g) 18.7

Lucnh Monday 29 October 2007 - Veggie Sausages and Beans


Veggie Sausages and Beans
½ Baktat giant white beans in tomato sauce
2 vegetarian Cumberland sausages
1 tomato
60g baby kale

I love these beans but they are VERY calorific. Must be the oil, cause the rest of the ingredients are OK.

Anyway, just had the other half a can with some blanched baby kale, a tomato and a couple of veggie sausages.

Nutrition Data
Calories (kcal) 685.7
Carbohydrate (g) 81.9
Protein (g) 32.6
Fat (g) 25.4
Fibre (g) 7.3

Breakfast Monday 29 October 2007 - Bananas & coffee

Noshed my way through three more small bananas, 100g dates and coffee.

Sunday, October 28, 2007

Dinner Sunday 28 October 2007 - Stir Steamed Vegetables with Udon


Stir Steamed Vegetables with Udon
125g broccoli
100g bean sprouts
10g baby corn
1 carrot
1 pointed red pepper
30g shiitake mushroms
100g prawns
200g udon cooked noodles
handful fresh coriander
1 portion Stir Steam sauce

Just another Stir Steam

Nutrition Data
Calories (kcal) 639.0
Carbohydrate (g) 103.5
Protein (g) 41.3
Fat (g) 6.9
Fibre (g) 11.8

Lunch Sunday 28 October 2007 - Aspargus Papparedelle


Aspargus Papparedelle
90g pappardelle
75g asparagus, cut into bite sized pieces
1 cloves garlic, crushed
100ml well reduced asparagus stock
125g quark
20g grated parmesan cheese

Put the pappardell on to cook, and when there are about fives cooking time left for it, start the sauce.

Simmer the garlic and asparagus in the asparagus stock until tender, about 5 minutes. Turnoff the heat and stir in the quark and well drained, cooked pasta.

Toss well to combine, season with salt (if needed) and plenty of fresh black pepper and serve garnished with the parmesan cheese.

Nutrition Data
Calories (kcal) 519.3
Carbohydrate (g) 71.5
Protein (g) 38.3
Fat (g) 9.0
Fibre (g) 4.2

Saturday, October 27, 2007

Dinner Saturday 27 October 2007 - Prawn Egg Fu Yung with Asparagus


Prawn Egg Fu Yung with Asparagus
2 cloves garlic, crushed
1 thumb ginger, grated
100g bean sprouts, blanched
3 spring onions, finely sliced
handful coriander
10 prawns (about 100g)
2 large, free-range organic eggs
½ teaspoon sesame oil

Beat the eggs with the sesame oil and leave to one side.

Spray a small non stick skillet with a little flavourless oil and fry the ginger & garlic for a minute or so, until fragrant but not browned.

Arrange the prawns evenly around the bottom of the pan, then covered them with the blanched bean sprouts tossed with the coriander leaves.

Pour over the eggs & sesame oil and cook, covered, over low heat until the eggs are set (about 5 minutes).

Garnish with the asparagus and serve with:


Fu Yung Sauce
1 cloves garlic, crushed
1 thumb ginger, grated
2-3 chillis
200ml vegetable stock
1 tablespoon soy sauce
1 tablespoon corn flour
Simmer the garlic, ginger & chillis in the stock & soy sauce for about 5 minutes, then add the cornflour slaked with a little cold water. Cook over low heat for a further 5 minutes and serving with the fu yung.

Nutrition Data
Calories (kcal) 421.6
Carbohydrate (g) 25.4
Protein (g) 39.1
Fat (g) 19.3
Fibre (g) 6.2

Lunch Saturday 27 October 2007 - Leftover Pasta Bake

Lunch was the other portion of Pasta Bake from yesterday and a salad of tomatoes, coriander, spring onions and balsamic vinegar on shredded lettuce.

Breakfast Saturday 27 October 2007 - Dragon Fruit & Banana



Breakfast was a dragon fruit, a small banana and coffee. Got a bumper bag of cute little 'nanners in Chapel Market for £1, so there will be many bananas in days to come...

Friday, October 26, 2007

Dinner Friday 26 October 2007 - Pasta & Vegetable Bake


Pasta & Vegetable Bake
½ red pepper (about 80g)
½ yellow pepper (about 80g)
1 onion, chopped
½ quantity (2 servings) Eggplant Sauce
120g (dry weight) macaroni, cooked
1 pack of mozzarella cheese (125g)

Spray a non-stick skillet with some olive oil and saute the onion and peppers until soft.

Add the eggplant sauce and simmer for 10-15 minutes, then stir in the cooked pasta.

Turn the mixture out into a small casserole dish, top with the mozzarella and bake in a moderate oven until cheese is melted, browned and bubbling, about 20 minutes.

Makes 2 portions
Nutrition Data per serving
Calories (kcal) 423.4
Carbohydrate (g) 61.0
Protein (g) 23.5
Fat (g) 9.8
Fibre (g) 4.9

Lunch Friday 26 October 2007 - Brazilian Fish Stew


Finished off the Brazilian Fish Stew for lunch.

Breakfast Friday 26 October 2007 - Rye bread & coffee

Breakfast was two slices of October Rye and coffee.

Thursday, October 25, 2007

Dinner Thursday 25 October 2007 - Penne with Creamy Tomato Sauce


Penne with Creamy Tomato Sauce
1 teaspoon olive oil
2 cloves garlic, crushed
2 fat vine tomatoes, peeled, de-seeded & chopped
1 tablespoon tomato puree
1 teaspoon sugar
pinch of marjoram
a few fresh basil leaves
125g quark
80g penne (dry weight)
20g Parmesan cheese, grated

To make the sauce, cook the garlic in the olive oil for a few seconds, then add the tomatoes, tomato puree, sugar and herbs. Cover and cook over low heat until tomatoes have broken down in to a pulp, about 15 minutes.

While the sauce is cooking, get your pasta on because it will take fairly close to the same time to cook.

To serve, add the quark and hot, well drained pasta to the tomato sauce and toss well to combine. Be careful not to over heat the quark or it will split. Garnish with the Parmesan and a few shreds of fresh basil and serve.

Nutrition Data
Calories (kcal) 514.0
Carbohydrate (g) 76.8
Protein (g) 35.3
Fat (g) 7.8
Fibre (g) 2.5

Lunch Thursday 25 October 2007 - Egg Mayonnaise on Rye Toast


Egg Mayonnaise on Rye Toast & salads
2 slices October rye
1 duck egg
2 tablespoons light mayonnaise
handful fresh chives
a couple Romaine laves
250g cooked beetroot, julienned
1 tablespoon balsamic vinegar
1 vine tomatoes
handful pepperoncini

Just mash the hard boiled duck egg with the mayonnaise and chives, season with salt & lots of black pepper and serve on the rye bread, garnished with a few more chives and some lettuce.

On the side I had the beetroot tossed with balsamic vinegar, sliced tomatoes and pepperoncini.

Nutrition Data
Calories (kcal) 496.5
Carbohydrate (g) 79.8
Protein (g) 21.4
Fat (g) 11.5
Fibre (g) 12.6

Breakfast Thursday 25 October 2007 - Muesli & Coffee

Breakfast was more Quaker muesli and coffee

Wednesday, October 24, 2007

Dinner Wednesday 24 October 2007 - Veggie Sausages & Mash


Veggie Sausages & Mash
2 vegetarian Cuumberland sausages
130g Jersey Royal new poatoes
125g swede
1 portion Mushroom Gravy
90g broad beans, steamed
1 carrot, steamed

This is more a less a re-run of yesterday's lunch - veggies sausages with mashed potato & swede, gravy and veg.

Nutrition Data
Calories (kcal) 404.6
Carbohydrate (g) 53.4
Protein (g) 19.4
Fat (g) 13.7
Fibre (g) 16.0

Lunch Wednesday 24 October 2007 - Composed Salad


Composed Salad
1 Romaine lettuce leaves
2 beetroot, cooked and julienned (about 170g)
1 tablespoon balsamic vinegar
200g small potatoes, quarted or halved & boiled (I used Anya)
1 clove garlic, crushed
juice 1 lemon
handful fresh dill
1 tsp olive oil
1 duck egg, hard boiled
1 bunch cherry tomatoes (160g)

No real recipes here, either. I just tossed the beetroot julienne with the balsamic vinegar, tossed the (hot) potatoes with the garlic, lemon, dill & oil, then lined a plate with the lettuce and arranged everything on top.

Nutrition Data
Calories (kcal) 411.0
Carbohydrate (g) 59.8
Protein (g) 16.9
Fat (g) 13.5
Fibre (g) 7.4

Breakfast Wednesday 24 October 2007 - Toast & grapes

Broke myfast with two slices October Rye bread, Better Butter, grapes & coffee.

Tuesday, October 23, 2007

Dinner Tuesday 23 October 2007


Brazilian Fish Stew
1 large onion chopped
3 clove garlic
2 tbsp extra virgin olive oil
1 tsp dried chilli flakes
1 yellow pepper, chopped
1 green pepper, chopped
3 fat vine tomatoes peeled and chopped (about 580g)
1 plantain, cut into chunks (about 150g)
1 tsp salt

100g swordfish steak, cut in 1" cubes
180g raw king prawns
juice of 1 lime
big handful fresh coriander
big handful parsley

Saute the onion & garlic in the oil until beginning to soften. Add the pepper and chilli flakes at cook for a few minute more, until the peppers are softening. Add the chopped tomatoes, plantain & salt, then add enough water to just cover the vegetables Cover the pot and simmer for about 20 minutes.

Add the swordfish & prawns and simmer, covered, for another 5 minutes until the fish is cooked.

Stir in the lemon juice and herbs, correct the seasoning and serve.

Makes 2 servings
Nutrition Data per serving
Calories (kcal) 433.3
Carbohydrate (g) 37.4
Protein (g) 30.3
Fat (g) 19.0
Fibre (g) 8.5

Lunch Tuesday 23 October 2007 - Veggie Sausages with Mash


100g swede
125g potato
2 vegetarian Cumberland sausages
1 serving Mushroom Gravy
125g broccoli
1 ear sugar pearl corn

No recipe - I just mashed the swede and potatoe together and had with the

veggies sausages, gravy and vegetables.

Nutrition Data
Calories (kcal) 549.2
Carbohydrate (g) 76.6
Protein (g) 25.2
Fat (g) 17.4
Fibre (g) 13.8

Breakfast Tuesday 23 October 2007 - Muesli

Breakfast was another bit of the Quaker muesli, coffee

Monday, October 22, 2007

Dinner Monday 22 October 2007 - Thai Square Restaurant



Met Marcel for drinks and then had dinner at Thai Square on Upper Street.

We shared :
- Poh Tak Soup (for 2 people) - Traditional hot and sour mixed seafood soup with lemon grass, lime leaves, holy basil leaves and fresh leaves
- Goong Gratiam Krop - pan fried Thai river king prawn with garlic and pepper sauce (4 very large ones)
- Hoi Shell Nor Mai Farang (scallops with asparagus and roasted garlic)
- Sauteed spinach with ginger & garlic
- Pad Mee Leung (stir fried plain egg noodles with beansprout, spring onion & soy sauce)
- Egg Fried Rice (for Marcel - I am a noodle person)

This place seems to have gone down hill. It used to be pretty good, but lately the service seems sort of gruff and the food is indifferent. Total with a bottle of Chenin Blanc was £59.85.

There is better Thai to be had on Upper Street at Rabieng Thai!

Thai Square
347-349 Upper Street
Islington
N1 0PD
Tel: 020 7704 2000

Thai Square

Lunch Monday 22 October 2007 - Veggie Sausages and Giant White Beans


2 vegetarian Cumberland sausages
5 cherry tomatoes
½ can Baktat giant white beans


Salad of
10g honey
10g mustard
5 ml macadamia nut oil
juice ½ lemon
50g spring onions, sliced
75g celery, sliced
125g radishes, sliced


Nutrition Summary
Calories (kcal) 775.0
Protein (g) 32.8
Carbohydrate (g) 92.2
Fat (g) 30.9
Fibre (g) 8.5

Breakfast Monday 22 October - Yet more new cereal


Breakfast was some Quaker Harvest Fruit Muesli, grapes & coffee.


I know I am supposed to be working down the cereal hoard, but I had a coupon...

Sunday, October 21, 2007

Dinner Sunday 21 October 2007 - Chinese Style Prawns and Mushrooms


Chinese Style Prawns and Mushrooms
75g buna shimeji mushrooms
10 g 1 thumb ginger grated
2 cloves garlic grated
2-3 chilli peppers, sliced
400mls vegetable stock (I used Lee’s Won Ton Soup Mix Base)
100g prawns
1 head pak choi
3 spring onions sliced
1 tablespoon cornflour

Simmer the garlic, chillies, ginger & mushrooms in the stock for 10 minutes. Add the pak choi and prawns and simmer for a further 2-3 minutes. Finally, add the cornflour slaked with a little water and cook until slightly thickened, another 2 minutes. Garnish with the spring onions and serve.

Nutrition Data
Calories (kcal) 196.7
Carbohydrate (g) 21.3
Protein (g) 23.5
Fat (g) 2.1
Fibre (g) 4.3

Lunch Sunday 21 October 2007 - Composed Salad


Composed Salad
1 lemon
1 garlic
handful coriander
3 spring onions
1 small avocado (about 100g)
10 cherry tomatoes (about 100g)
120g beetroot
50g rocket leaves
30g pepperoncini
2 vegetarian Cumberland sausages

I had a couple leftover veggie sausages, so decided to add them to a salad plate.

Combine the lemon (juice & flesh), garlic, coriander, spring onions, avocado and cherry tomatoes. Season to taste with salt & pepper.

Line a plate with the rocket and the arrange the avocado salad, pepperoncini, beetroot and sausage on the leaves,

Nutrition Data
Calories (kcal) 442.8
Carbohydrate (g) 31.1
Protein (g) 14.8
Fat (g) 28.9
Fibre (g) 11.1

Breakfast Sunday 21 October 2007 - Rye Toast & coffee

Breakfast was two slices October Rye bread, Better Butter, coffee

Saturday, October 20, 2007

Dinner Saturday 20 October 2007 - Quorn Burger with Veggies & Gravy

Quorn Burger with Veggies & Gravy
1 Quorn Quarter-Pounder Burger
1 portion Mushroom Gravy
275g potatoes, roasted
1 ear corn
80g peas

No recipe. This was a variety of corn called "Sugar Pearl" and it was very good - almost took me back to the corn that came from Joe Longstreth's farm when I was a kid.

Nutrition Data
Calories (kcal) 661.9
Carbohydrate (g) 99.8
Protein (g) 38.0
Fat (g) 13.9
Fibre (g) 13.9

Lunch Saturday 20 October 2007 - Scrambled eggs with Truffle Oil & Vegetables


Scrambled eggs with Truffle Oil & Vegetables
2 eggs
1 teaspoon truffle oil
4 cherry tomatoes
1 smallish tomato
165g asparagus
handful fresh chives
70g rye bread

Well, eggs and truffles are good partners, so I just scrambled a couple eggs with a little truffle oil and some chives and had them on rye toast with some grilled tomatoes and steamed broccoli.

Nutrition Data
Calories (kcal) 458.8
Carbohydrate (g) 39.9
Protein (g) 27.3
Fat (g) 21.6
Fibre (g) 8.2

Breakfast Saturday 20 October 2007 - Special K


"Special K" by Melissa Ling

Breakfast was Special K & coffee!

Friday, October 19, 2007

Dinner Friday 19 October 2007 - Quorn Burger with veggies & gravy


Quorn Burger with veggies & gravy

1 Quorn quarter pounder burger
200g potatoes, mashed
190g broccoli, steamed
1 ear corn on the cob, boiled
1 serving Mushroom Gravy

No recipe; just a Quorn burger with mashed potatoes, steamed broccoli, corn on the cob & mushroom gravy.

Nutrition Data for meal
Calories (kcal) 536.1
Carbohydrate (g) 71.3
Protein (g) 36.4
Fat (g) 12.8
Fibre (g) 13.4

Mushroom Gravy
10 g butter
100g shallots, chopped
200g mushrooms, sliced
2 tablespoons Worcestershire
2 Tsp/10g Colman's English Mustard Powder
400ml vegetable stock
15 g corn flour

Saute the mushrooms and shallots in the butter until softened and browned. Add the stock, mustard powder & Worcestershire sauce and simmer, covered for 30 minutes. Slake the cornflour with a little cold water and add to the sauce. Cook for a further 5 minutes until the sauce is thickened.

Makes 2 large or 4 small servings
Nutrition Data per serving
Calories (kcal) 121.9
Carbohydrate (g) 11.4
Protein (g) 4.4
Fat (g) 6.7

Lunch Friday 19 October 2007 - Tuna Salad Plate


Tuna Salad Plate
handful coriander
1 lime
1 clove garlic, crushed
2-3 chillis, sliced
2 ribs celery, sliced
2 spring onions, sliced
1 small red pepper, diced
1 can tuna fish, well drained
1 fat vine tomato, cut into chunks
1 small avocado, cut into chunks (about 100g)
70g raw spinach

Combine the coriander, lime, garlic, chillis, celery, spring onions, red pepper and tuna fish and mix well. Season to taste with salt & pepper.

Line a plate with the spinach and mound the salad on top. Garnish with the tomato and avocado chunks.

Nutrition Data
Calories (kcal) 418.4
Carbohydrate (g) 13.9
Protein (g) 42.6
Fat (g) 21.7
Fibre (g) 9.3

Breakfast Friday 19 October 2007 - Special K


"Kellogg's Special K" by About Ann Elizabeth Schlegel


Breakfast was just Special K & coffee - isn't is surprising how many painting of Special K one can find online? Well, it surprised me. Iconic, I guess.

Thursday, October 18, 2007

Dinner Thursday 18 October 2007 - Stir Steam Variation


Stir Steam Variation
75g buna shemiji mushrooms
100g prawns
85 g broccoli
25g flat Chinese noodles (dry weight), cooked
3 spring onions, sliced

2 garlic, crushed
1 thumb ginger, grated
2-3 chillis, sliced
200mls vegetable stock (I used Lee's Won Ton Soup mix)
1 tablespoon cornflour

Again, basically a Stir Steam, just a more "soupy" one. So maybe it it s soup steam...

Add the ginger, garlic, chillis & mushrooms to the stock. Simmer for five minutes, then steam the broccoli over the mixture.

Thicken with the cornflour mixed with a little water and cook for a few minutes. Add the prawns, cooked noodles, broccoli and spring onions and combine well.


Nutrition Data
Calories (kcal) 287.4
Carbohydrate (g) 38.2
Protein (g) 27.4

Lunch Thursday 18 October 2007 - Leftover Pittsburgh Potatoes


Lunch was:
other portion of Pittsburgh Potatoes
1 ear corn
150g Brussels sprouts

Nutrition Data
Calories (kcal) 637.8
Carbohydrate (g) 85.4
Protein (g) 31.9
Fat (g) 19.7
Fibre (g) 14.0

Breakfast Sunday 28 October 2007 - Bananas


Breakfasted on three small bananas and coffee.

Breakfast Thursday 18 October 2007 - October Rye

Breakfast was October Rye bread and coffee

October Rye
200 ml water
15 g dried yeast
2 tablespoons golden syrup
115ml semi skimmed milk
10 g Symingtons dandelion coffee powder (for colour)
5g salt
300 g rye flour
150g very strong white bread flour
1 tablespoon caraway seeds

Combine the water with the golden syrup & yeast and leave to bloom.

When yeast as bloomed, add the milk, dandelion coffee powder, salt and rye flour and beat into a batter/sponge. Leave the sponge to rise for about 1 hour.

Beat down the sponge and add the white flour & seeds. Knead well and leave to rise again until doubled in bulk.

Beat down, knead and rise once more. Then form into a loaf and place in a 2lb bread tin. Leave to rise one final time before baking in a hot oven for about 20-25 minutes, until the bottom sound hollow when tapped.

Makes one 800g loaf.

Wednesday, October 17, 2007

Dinner Wednesday 17 October 2007 - Pittsburgh Potatoes


Pittsburgh Potatoes
110g green peppers, chopped
65 g yellow peppers, chopped
50g red Romano peppers, chopped
475g Jersey Royal Potatoes, cubed
150g tomatoes, diced

2 tablespoons cornflour
400ml vegetable stock
1 tablespoons Worcestershire sauce
1 teaspoon English mustard powder
4 tablespoons extra thick single cream
2 tablespoons parsley, chopped
100g half-fat cheddar cheese

Combine the potatoes and peppers and steam gently for 5 minutes.

Make a sauce by combining the cornflour with the cold vegetable stock, Worcestershire sauce and mustard powder. Bring to a boil over medium heat, reduce heat and simmer for 5 minutes. Add the cream, parsley and cheese and cook until the cheese is melted and the sauce is thickened.

Add the part steamed vegetables and turn into an oven-proof casserole dish.

Bake in a moderate oven, around 350 degrees until browned and bubbling, about 40 minutes.

Makes 2 Servings
Nutrition Data per serving
Calories (kcal) 472.9
Carbohydrate (g) 62.1
Protein (g) 22.9
Fat (g) 15.5
Fibre (g) 6.4


Served with:
40g oyster mushrooms sauteed in a pat of Herb Butter
150g Brussels sprouts

Nutrition Data for full meal
Calories (kcal) 620.5
Carbohydrate (g) 69.0
Protein (g) 29.0
Fat (g) 26.0
Fibre (g) 12.6

Lunch Wednesday 17 October 2007 - Composed Salad


Composed Salad
150g cherry tomatoes
125 pickled beets
145g hickory smoked tuna
1 small avocado (95g)

This was a pack of Star Kist Hickory Smoked Tuna I bought to have as a motel meal last trip to the US but never got around to eating. So, it ended up travelling back to London with me to end up on a salad plate.

Nutrition Data
Calories (kcal) 468.6
Carbohydrate (g) 18.2
Protein (g) 39.5
Fat (g) 24.8
Fibre (g) 6.7

Breakfast Wednesday 17 October 2007 - Brittany Crepes

Finished off the other three Brittany crepes, warmed through and served with maple syrup and coffee

Tuesday, October 16, 2007

Dinner Tuesday 16 October - Stir Steam!


Just another Stir Steam, This evening's selection:

35g shiitake mushrooms
150g beansprouts
150g broccoli
1 small red pepper
100g prawns
40g spring onions
1 portion Chinese style sauce

Nutrition Data
Calories (kcal) 328.1
Carbohydrate (g) 35.9
Protein (g) 36.9
Fat (g) 5.6
Fibre (g) 16.4

Lunch Tuesday 16 October - Composed Salad


Composed Salad
125 hot smoked salmon
125 pickled beets
1 fat vine tomato
125 chow-chow
80g green beans
I "re-discovered" some Spike seasoning in the cupboard. I don't think you can get it in the UK; I bring it back from US health food shops. I love Spike on tomatoes, so that is what they are covered in.
Spike was a creation of US health "guru" Gaylord Hauser and is produced by Modern Products, Inc.
"A delicious blend of 39 exotic herbs, vegetables and spices with the perfect amount of sea and earth salt crystals. "

Nutrition Data
Calories (kcal) 431.5
Carbohydrate (g) 30.4
Protein (g) 34.7
Fat (g) 18.3
Fibre (g) 9.8

Breakfast Tuesday 16 October - Brittany crepes


I bought a pack of Epicure Brittany crepes in Harvey Nichols Food Hall a while back and decided the crack them open for breakfast this morning, along with 1 bit of maple syrup. Very nice, too!

Monday, October 15, 2007

Dinner Monday 15 October 2007 - Veg-o-rama


Veg-o-rama
I love steamed veggies, mashed potatoes and a sauce every now and then. I know most people would be asking "where's the meat?", but I am perfectly happy with the sides!

170g asparagus, steamed
160g runner beans, steamed
175g potatoes, mashed

Cheese Sauce
220ml vegetable stock
1 tablespoons cornflour
2 tablespoons extra thick cream
50g half fat cheese, grated

Mix the cornflour and cold vegetable stock, then bring to a simmer over low heat, stirring all the while. Add the cream and grated cheese and cook until the cheese is melted and the sauce is smooth. Season to taste and serve.

Nutrition Data
Calories (kcal) 453.7
Carbohydrate (g) 52.1
Protein (g) 27.1
Fat (g) 15.7
Fibre (g) 8.7

Lunch Monday 16 October 2007 - Butter Bean & Rocket Soup


Butter Bean & Rocket Soup
10 ml olive oil
2 clove garlic, crushed
1 onion, chopped
1 can butter beans (235g, drained)
1 tablespoon tomato puree/paste
1 teaspoon dried basil
1 teaspoon dried mint
1 teaspoon dried sumac powder
500ml vegetable stock
1 large vine tomato, skinned, deseeded and chopped
100g small potatoes (like Jersey Royals) cut into cubes
handful fresh parsley, chopped
50g wild rocket, chopped

Soften the garlic & onion in the olive oil. Add the stock, beans, tomato puree, herbs, stock, potatoes and fresh tomato.

Simmer for about 30 minutes. Check the seasoning and season with salt & pepper.

Add the rocket and parsley, stir through and serve.

Makes 2 medium or one large serving

Nutrition Data for recipe
Calories (kcal) 556.3
Carbohydrate (g) 83.8
Protein (g) 26.5
Fat (g) 13.1
Fibre (g) 18.6

Breakfast Monday 15 October 2007 - Special K (again)

Breakfast was a bowl of Special K, two clementines, coffee

Sunday, October 14, 2007

Dinner Sunday 14 October 2007 - Penne with Cheesy Tomato Sauce


Penne with Cheesy Tomato Sauce
75g penne, dry weight
1 teaspoon olive oil
1 fat garlic clove, crushed
10 cherry tomatoes
100ml strong vegetable stock
1 teaspoon dried or fresh basil
2 tablespoons extra thick single cream
25g half fat cheddar cheese, grated
15 g Parmigiano Reggiano, grated

Cook the tomatoes and garlic in the oil, covered, in a small non-stick skillet until the tomatoes are softened and pulpy.

Pass through a sieve, discarding the seeds and skin, and return to the pan, along with the stock, basil and cream. Cook for about 10 minutes, to reduce slightly.

Meanwhile, cook the penne until al dente.

When the penne is cooked, add it to the skillet along with the grated half fat cheese. Turn everything together, to coat the pasta and melt the cheese.

Season well with black pepper. Turn out on a serving dish & top with the Parmigiano Reggiano


Nutrition Data
Calories (kcal) 532.6
Carbohydrate (g) 62.5
Protein (g) 25.3
Fat (g) 20.4
Fibre (g) 1.3

Lunch Sunday 14 October 2007 - White Radish with Prawns & Veggies


1 portion white radish cake
1 carrot, julienned
1 pack choi, quartered lengthwise
150g bean sprouts, blanched
1 small pointed, sweet red pepper, julienned
10 prawns (about 110g)

3 spring onions, sliced
handful coriander leaves

1 thumb ginger
2 garlic, crushed
2-3 chillis, sliced
200ml vegetable stock
1 tablespoon cornflour
1 teaspoon sesame oil

Again, this is basically a stir-steam.

Spray a non-stick skillet with a little flavourless oil and fry the white radish cake on either side until browned. Cut into cubes.

Combine the garlic, chillis, ginger and vegetable stock in the bottom of a steamer pot. Place the pak choi, carrots, pepper and bean sprouts in the top of the steamer and steam for 3-4 minutes, until tender crisp. Remove and set to one side.

Slake the cornflour with a little cold water and add to the broth in the bottom of the steamer. Cook until thickened, about 5 minutes. Add the sesame oil, prawns, white radish cake, vegetables, spring onions and coriander and toss to coat everything in the sauce.

Serve at once.

Nutrition Data
Calories (kcal) 412.3
Carbohydrate (g) 59.8
Protein (g) 27.7
Fat (g) 8.5
Fibre (g) 9.4

Breakfast Sunday 14 October 2007 - Back to Special K

Breakfast was Special K, two clementines and coffee.

Saturday, October 13, 2007

Dinner Saturday 13 October 2007 - Cheesy Colcannon & Vegetables


Cheesy Colcannon & Vegetables
225g potatoes
2 tablespoons cream
50g half fat cheddar cheese
60g baby kale
4 spring onions
Chop the baby kale and spring onions fine.

Boil the potatoes until tender. Add the kale and spring onions for the last 30 seconds of cooking, just to blanch and warm them through. Drain, add the cream, season liberally with white pepper and judiciously with salt and mash everything together. Work over low heat, to keep everything warm. Finally, stir in the grated cheese.

Served with
50g baby Chantenay carrots, steamed
160g runner beans, steamed

Nutrition Data
Calories (kcal) 432.8
Carbohydrate (g) 50.5
Protein (g) 25.6
Fat (g) 15.0
Fibre (g) 10.2

Lunch Saturday 13 October 2007 - White Radish Cake with Prawns & Veggies


White Radish Cake with Prawns & Veggies
1 portion white radish cake
35g prawns
200g bean sprouts, blanched
2 carrots, julienned
150g pak choi, sliced into 1/8ths lengthwise
1 clove garlic, crushed
3 chillis, sliced
1 thumb ginger, grated
1 tablespoon cornflour
200ml vegetable stock
2 spring onions, sliced
handful coriander leaves
1 teaspoon sesame oil

Spray a non-stick skillet with a little flavourless oil and fry the white radish cake on either side until browned. Cut into cubes.

Combine the garlic, chillis, ginger and vegetable stock in the bottom of a steamer pot. Place the pak choi, carrots and bean sprouts in the top of the steamer and steam for 3-4 minutes, until tender crisp. Remove and set to one side.

Slake the cornflour with a little cold water and add to the broth in the bottom of the steamer. Cook until thickened, about 5 minutes. Add the sesame oil, prawns, white radish cake, vegetables, spring onions and coriander and toss to coat everything in the sauce.

Serve at once.

Nutrition Summary
Calories (kcal) 381.5
Protein (g) 22.4
Carbohydrate (g) 56.0
Fat (g) 8.7
Fibre (g) 8.1

Breakfast Saturday 13 October 2007 - Last of the Pear & Cheese Bread

I had the last 2 slices Pear & Cheese Bread, Better Butter, coffee

Friday, October 12, 2007

Dinner Friday 12 October 2007 - White Radish Cake and Vegetables in a Chinese Style Sauce


White Radish Cake and Vegetables in a Chinese Style Sauce
1 portion white radish cake
80g broccoli
60b baby carrots
½ small red pepper (about 50g)
75g mange tout
3 spring onions, sliced
handful coriander leaves

1 cloves garlic, crushed
1 thumb ginger, pared and grated
2-3 green chillis, sliced
200ml stock
1 tablespoon cornflour
1 teaspoon sesame oil

This is basically just a stir steam, but made with sauteed white radish cake.
So, spray a non-stick skillet with a little flavourless oil and saute the white radish cake on either side till browned. Cut into cubes.

Combine the stock (I used Lee's Won Ton Soup Base mix), garlic, chillis & ginger and steam the vegetables over the broth.

When veggies are tender crisp, remove from the heat. Slake the cornflour with a little water and add it to the broth to thicken. Stir in the sesame oil, the the spring onions, coriander, steamed veggies and white radish cake.

Nutrition Summary
Calories (kcal) 345.5
Protein (g) 16.2
Carbohydrate (g) 52.5
Fat (g) 7.9
Fibre (g) 6.9

Lunch Friday 12 October 2007 - Quesadilla & Tomato Salad


Quesadilla
2 multigrain tortillas
2 spring onions, shredded
2 chillis, chopped
50g ½ fat cheddar, grated
Spray a non-stick skillet with a little olive oil and place a tortilla flat in the skillet. Top with the cheese, spring onions and chillis, then the second tortilla.
Cook on one side until browned and crisp, then flip and cook on the other side until also browned and crisp and the cheese is melted.

Serve with:

Tomato Salad
10 cherry tomatoes, quartered
pinch of sugar
2 spring onions, sliced
handful coriander

Combine all ingredients and serve!

Nutrition Summary for full meal
Calories (kcal) 559.9
Protein (g) 27.8
Carbohydrate (g) 75.4
Fat (g) 16.6
Fibre (g) 6.6

Breakfast Friday 12 October 2007 - Store bought bread in Kent

Breakfast was two slices Kingsmill "Best of Both" bread with Anchor Spreable butter at Lisa's house. No coffee (sadly)

Breakfast Friday 12 October 2007 - Store bought bread in Kent

Breakfast was two slices Kingsmill "Best of Both" bread with Anchor Spreable butter at Lisa's house. No coffee (sadly)

Thursday, October 11, 2007

Dinner Thursday 11 October 2007 - Adventures in Baby-Sitting

Spent PM baby sitting at Lisa's. Made roast potatoes, broccoli & cheese sauce to go with some savoury cheesecake that Lisa had left for the boys.

Ate 1 roastie, 150g broccoli, some cheese sauce and a small sliver of savoury cheeesecake for dinner.

Lunch Thursday 11 October 2007 - White Radish Cake with Hoi Sin Vegetables


White Radish Cake with Hoi Sin Vegetables
50g carrot, cut into julienne
75g broccoli, cut into julienne
50g red pepper, cut into julienne
75g mange tout, cut into julienne
½ jar (90g) ready made hoi sin sauce

1 portion White Radish Cake
1 tablespoon water
1 tablespoon soy sauce
1 tablespoon mirin
2 spring onions
handful coriander
1 chilli, sliced

Blanch the carrot, broccoli, red pepper and mange tout. Toss with the hoi sin sauce.

Spray a non-stick skillet with a little flavourless oil and fry the radish cake until brown and crisp on both sides. Cut into squares.

Add the water, mirin & soy to the pan with the radish cake and bring to the boil. Remove from the heat.

Arrange the vegetables & white radish cake on a plate. Pour the sauce from the skillet over the radish cake and garnish the side with sliced spring onions and coriander.

Nutrition Summary
Calories (kcal) 467.1
Protein (g) 16.9
Carbohydrate (g) 94.9
Fat (g) 2.6
Fibre (g) 5.6

Breakfast Thursday 11 October 2007 - Pear & Cheese Bread

I had two slices of Pear & Cheese Bread with Better Butter & coffee for breakfast.

Wednesday, October 10, 2007

Dinner Wednesday 10 October 2007 - Penne with Baby Kale


Penne with Baby Kale
60g penne, dry weight
60g baby leaf kale
spray olive oil
2 cloves garlic, crushed
200g cherry tomatoes
100ml strong vegetable stock
½ teaspoon chilli flakes
15g grated Parmigiano Reggiano

Make a simple tomato sauce by spritzing a non-stick skillet with a bit of oil, then adding the garlic, cherry tomatoes and vegetable stock. Cook over medium heat until reduced. Check seasoning and adjust to taste with salt & pepper.

Meanwhile, cook the pasta in plenty of boiling, salted water. When pasta is just al dente, toss in the baby leaf kale and drain immediately. The baby kale only need blanching.

Turn into a serving dish, top with the sauce and cheese and serve.

Nutrition Data
Calories (kcal) 362.6
Carbohydrate (g) 56.4
Protein (g) 18.1
Fat (g) 7.4
Fibre (g) 4.6

Breakfast Wednesday 10 October 2007 - Pear & Cheese Bread

Breakfasted on two slices Pear & Cheese Bread with Better Butter and coffee.

Better Butter (adapted from Laurel's Kitchen)
7g powdered skimmed milk
5g lecithin granules
1 tablespoon water
48g butter
24g omega oil
½ teaspoon salt

This is "better" because it replaces some of the saturated fats with healthy omega fats.

Process everything together in a blender jar until smooth.

Makes 87g

Nutrition Data per gram
Calories (kcal) 6.5
Carbohydrate (g) 0.1
Protein (g) 0.0
Fat (g) 0.7
Fibre (g) 0.0

Tuesday, October 09, 2007

Dinner Tuesday 9 October 2007 - Quick Macaroni & Cheese with Vegetables


Quick Macaroni & Cheese with Vegetables
100g mushrooms, sauteed in a non-stick skillet with a spritz of spray olive oil
100g broccoli rabe (tendersteam broccoli), steamed
100g fine beans, steamed
50g macaroni (dry weight), cooked according to package instructions
125ml vegetable stock
10g cornflour
30mlk extra thick single cream
50g half fat cheddar
1 teaspoon dry English mustard powder
dash of Worcestershire sauce
dash of paprika
salt & pepper to taste

Make the sauce by combining the cold vegetable stock with the cornflour, cream and seasonings. Cook over low heat until it starts to thicken, then stir in the cheddar and cook over low heat, stirring steadily, until the souce is smooth and the cheese is melted. Add the cooked macaroni and heat through for a few minutes until everything is piping hot.

Serve with the prepared vegetables.

Nutrition Data
Calories (kcal) 429.1
Carbohydrate (g) 52.5
Protein (g) 27.8
Fat (g) 11.8
Fibre (g) 7.1

Lunch Tuesday 9 October 2007 - Composed Salad with Hot Smoked Salmon


Composed Salad with Hot Smoked Salmon
125g hot smoked salmon slices
80g fine beans, cooked
80g pickled beets
50g pepperoncini

1 portion Coleslaw

140g small potatoes, quartered or halved and steamed
1 tsp macadamia oil (or other oil)
handful fresh snipped dill, finely chopped
Combine all ingredients and season well with salt & pepper

Nutrition Data for full meal
Calories (kcal) 590.1
Carbohydrate (g) 54.4
Protein (g) 35.8
Fat (g) 25.8
Fibre (g) 12.4

Coleslaw
50g light mayonnaise
15g mustard
2 tablespoons vingegar
1 teaspoon caraway seeds
85g Savoy cabbage, very finely shredded
60g carrot, grated
60g celery, grated
40g spring onions, finely sliced

Combine mayonnaise, mustard, vinegar and caraway seeds. Toss with the vegetables to coat.

Makes 2 servings

Nutrition Data per serving
Calories (kcal) 58.3
Carbohydrate (g) 7.4
Protein (g) 2.4
Fat (g) 2.1
Fibre (g) 3.2

Breakfast Tuesday 9 October 2007 - Pear & Cheese Bread

Started off with two slices Pear & Cheese Bread with butter and coffee

Monday, October 08, 2007

Dinner Monday 8 October 2007 - Scallops with Soba Salad


Scallops with Soba Salad
45g soba noodles (dry weight)
5 ml sesame oil
3 tablespoons ponzu sauce
70g broccoli, steamed
50g red onion, finely sliced
40g red pepper, finely sliced
1 tsp black sesame seeds
Cook the soba noodles according to instructions. Combine the drained, hot noodles with the sesame oil & ponzu sauce. Leave to cool.

Toss the noodles with the broccoli, red onion and peppers. Garnish with the black sesame and serve with:

220g scallops
1 clove garlic, crushed
2 chillis, finely sliced

Spray a non-stick wok or skillet with a little flavourless oil and and the garlic, chillies and scallops. Stir fry over high heat until the scallops are caramelized and cooked.

Nutrition Data
Calories (kcal) 479.4
Carbohydrate (g) 50.7
Protein (g) 46.5
Fat (g) 9.2
Fibre (g) 7.8

Lunch Monday 8 October 2007 - Tuna Steak with Giant Cous-Cous


Tuna Steak with Giant Cous-Cous

1 tuna steak (160g)
1 tablespoon Tabasco jelly

60g giant cous-cous
vegetable stock
2 chillis, sliced fine
3 spring onions, sliced fine
2 teaspoons olive oil
juice & pulp of ½ lemon
2 cloves garlic, crushed
1 rib celery, sliced finely
handful each fresh mint & coriander
10 cherry tomatoes, halved or quartered depending on size

Reconstitute the giant cous-cous in the vegetable stock according to package directions. (Mine needed to be simmered for 5 minutes in 200mls stock and then left to stand, covered, for 20 minutes before fluffing with a fork).

Combine the oil, lemon, chillis, spring onions, garlic and celery. Add the warm cous cous and leave to stand until cooled. Then toss in the herbs and tomatoes.

Toss well and serve with the grilled tuna steak and Tabasco jelly.

Nutrition Data
Calories (kcal) 529.4
Carbohydrate (g) 53.9
Protein (g) 41.8
Fat (g) 16.5
Fibre (g) 4.5