Lunch Saturday 4 August - Chick Pea & Bean Salad

Chick Pea & Bean Salad
1 can (240g) chick peas
100d green beans
1/2 pointed red pepper
1/2 green pepper
50g red onion, sliced
juice 1 lemon
1 tablespoon honey
1 teaspoons mustard
1 teaspoon extra virgin oil

Make a dressing of the lemon, honey, mustard & oil. Add the onions and allow to macerate for 30 minutes or longer.

Add the rest of the ingredients and combine well.

Makes 2 Servings

Nutrition Data per serving
Calories (kcal) 235.6
Carbohydrate (g) 33.4
Protein (g) 10.7
Fat (g) 6.8
Fibre (g) 7.4

Served with
50g rocket (to line the plate)
1 carrot, in batons
150g Santini tomatoes
1 duck egg, hard boiled
100g radishes
1 homemade dill pickle

Breakfast Saturday 4 August - Special K & fruit

Levi Wells Prentice (1851-1935), Basket of Raspberries, circa 1895


Today's breakfast comprised Special K, a fresh fig, 1 punnet of raspberries & coffee.

Dinner Friday 3 August - Boccoletti with Broccoli Sauce

Boccoletti with Broccoli Sauce
100g onion, chopped
200g broccoli
2 garlic
100ml vegetable stock
15g Parmigiano Reggiano
70g boccoletti pasta

Not sure WHAT I was going for here... basically, this is just broccoli onion & garlic cooked in stock, then puree and used as a sauce for pasta.

Not one I will be doing again - it was edible, but a nice pasta like boccoletti deserves a bit more.

Nutrition Data
Calories (kcal) 433.8
Carbohydrate (g) 66.7
Protein (g) 24.3
Fat (g) 7.9
Fibre (g) 8.1

Lunch Friday 3 August - Fennel, Chicory, Grapefruit & Prawn Salad

Fennel, Chicory, Grapefruit & Prawn Salad

1 teaspoon olive oil
1 tablespoon honey
1 tablespoon mustard
juice 1 lemon
flesh from one grapefruit (remove the white pith)
1 head fennel, shredded (about 180g)
1 head chicory, shredded (about 170g)
110g prawns
handful parsley
100g shredded iceberg lettuce

Make a dressing of the honey, oil, mustard & lemon juice. Season with salt & pepper.

Add the shredded fennel and allow to stand for about 30 minutes. Then add the chicory, grapefruit, prawns and parsley and combine well.

Line a plate with shredded lettuce and mound the salad on top.

Nutrition Summary
Calories (kcal) 356.1
Protein (g) 26.1
Carbohydrate (g) 42.2
Fat (g) 9.7
Fibre (g) 9.2

Breakfast Friday 3 August - Special K & Apple

Just a bowl of Special K cereal, coffee and an apple

Dinner Thursday 2 August - Udon with Prawns

Udon with Prawns
1 pack Korean seafood flavour udon style noodles
4 spring onions, sliced fine
110g prawns
100g sugar snap peas
50g baby corn
½ pointed red pepper (about 40g)
1 tablespoon Thai crispy fried shallots

Had some Korean udon from the Thai/Asian grocer that has opened in Chapel Market, so tried them out with some prawns, sugar snaps and baby corn.

Also picked up a pack of "Crispy Fried Spring Onions" - which I think are actually shallots. Anyway, they are delicious and remind me of Indonesia where crispy shallots always garnished the plates of mie goreng (usually Indo Mie in disguise!)

Nutrition Summary
Calories (kcal) 480.9
Protein (g) 34.1
Carbohydrate (g) 66.4
Fat (g) 4.0
Fibre (g) 4.2

Lunch Thursday 2 August - Cheese Omelette & Padron Peppers

Cheese Omelette, Padron Peppers and Santini tomatoes
1 duck eggs
30g half fat red Leicester cheese

100g Padron Peppers
1 teaspoon Macadamia nut oil
sea salt
160g sliced red & Yellow Santini tomatoes

Picked up a pack of green Padron peppers in Waitrose and decided to try them out. They are tiny green peppers that come from Galicia in Spain. According to the pack, "one in 30 is spicy" but the website says one in fifty.

"The Spanish saying: "Pimiento de Padrón, pequeño pero matón", which translates roughly as "Padrón Pepper, a teeny-weeny thug""

I just sauteed them in a little macadamia oil and sprinkled them with sea salt, as suggested. They were tasty, but I did not seem to get any spicy ones.

:-(

Anyway, had them with a big serving of Santini tomatoes & an omelette made with 2 duck eggs and a little grated half fat Red Leicester cheese


Nutrition Data
Calories (kcal) 366.4
Carbohydrate (g) 11.1
Protein (g) 28.1
Fat (g) 24.4
Fibre (g) 3.4

Padron Peppers
http://www.padronpeppers.com/

Breakfast Tuesday 2 August - Porage Oats & Nectarine

Had a bowl of Scott's Porage Oats with 30g dried strawberries, a nectarine & coffee

Dinner Wednesday 1 August - Late night post pub snack-ettes

The Narrowboat Public House
119 St. Peters St,
London, N1 8PZ

Went to Narrow Boat at met up with some mates before a late dinner of

Chips with Melted Cheese!
235g potatoes
85g half fat Red Leicester cheese
1 tomato

This is just the basic "healthy chips" recipe, with a rather unhealthy addition.

Cut the potato(es) into thick chips. Spray with a little olive oil and toss to coat well. Spread on a baking tray and bake in a hot oven (about Gas 7) until cooked and browned - about 20 minutes.

Top with grated red Leicester and return to oven until cheese melts.

Served with a sliced, grilled tomato to try to pretend that it is a bit healthier than it is...

Nutrition Data
Calories (kcal) 395.5
Carbohydrate (g) 41.9
Protein (g) 27.9
Fat (g) 14.1
Fibre (g) 2.6

Lunch Wednesday 1 August - Carrot & Raisin Salad

Carrot Salad
40g raisins
3 carrots, grated (about 175g)
juice 1 lemon
60g light mayonnaise
4-5 large outer iceberg lettuce leaves

Grate carrots. Cover raisins in boiling water and leave to lump for a few minutes; drain well.

Combine lemon & mayonnaise. Add raisins & grated carrots and mix.

Serve in a "bowl" of lettuce leaves.

Nutrition Data per serving
Calories (kcal) 233.4
Carbohydrate (g) 46.9
Protein (g) 3.2
Fat (g) 4.0
Fibre (g) 6.0

Breakfast Wednesday 1 August - Special K & Nectarine

Started August off with Special K cereal , a nectarine and coffee.

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.

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.

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:

Vegeta


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.

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


Dumplings
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.

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.

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.

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.

Dinner Tuesday 24 July - Mushroom Satay

Mushroom Satay

Marinade
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.

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.

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.

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

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

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

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

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