Two slices Apple, Cheese, Sage & Onion bread, seven greengages and coffee
Saturday, September 22, 2007
Friday, September 21, 2007
Dinner Friday 21 September - Spring Rolls
Spring Rolls
200g bean sprouts, blanched
55g green pepper, cut into fine slivers
30g red pepper, cut into fine slivers
45g cabbage, cut into fine slivers
100g carrots, cut into fine slivers
45g spring onions, cut into fine slivers
10g dried shrimp, crushed
15g crushed garlic
15g grated ginger
15g chopped chilli
85g cooked prawns
handful coriander leaves
70g oyster sauce
Combine all ingredients and divide into 12 even sized portions. Wrap each portion in one of 12 spring roll wrappers.
Arrange on a non-stick baking tray and bake in a HOT oven (Gas 8) until crisp and brown, about 10 minutes
I had 6 on some Cos lettuce leaves with dipping sauces (I had sweet chilli sauce and kecap manis)
Makes 12 rolls
Nutrition Data per roll
Calories (kcal) 64.9
Carbohydrate (g) 11.9
Protein (g) 3.7
Fat (g) 0.5
Fibre (g) 1.0
200g bean sprouts, blanched
55g green pepper, cut into fine slivers
30g red pepper, cut into fine slivers
45g cabbage, cut into fine slivers
100g carrots, cut into fine slivers
45g spring onions, cut into fine slivers
10g dried shrimp, crushed
15g crushed garlic
15g grated ginger
15g chopped chilli
85g cooked prawns
handful coriander leaves
70g oyster sauce
Combine all ingredients and divide into 12 even sized portions. Wrap each portion in one of 12 spring roll wrappers.
Arrange on a non-stick baking tray and bake in a HOT oven (Gas 8) until crisp and brown, about 10 minutes
I had 6 on some Cos lettuce leaves with dipping sauces (I had sweet chilli sauce and kecap manis)
Makes 12 rolls
Nutrition Data per roll
Calories (kcal) 64.9
Carbohydrate (g) 11.9
Protein (g) 3.7
Fat (g) 0.5
Fibre (g) 1.0
Lunch Friday 21 September - Composed Salad
Composed Salad
1 small avocado (about 80g)
110g cooked beetroot
150g fine beans
1 egg, hard boiled
1 fat tomato
handful pepperoncini
Nutrition Data
Calories (kcal) 378.1
Carbohydrate (g) 25.3
Protein (g) 15.8
Fat (g) 24.0
Fibre (g) 8.4
1 small avocado (about 80g)
110g cooked beetroot
150g fine beans
1 egg, hard boiled
1 fat tomato
handful pepperoncini
Nutrition Data
Calories (kcal) 378.1
Carbohydrate (g) 25.3
Protein (g) 15.8
Fat (g) 24.0
Fibre (g) 8.4
Breakfast Friday 21 September - Apple, Cheese, Sage & Onion bread
Breakfast was another 2 slices of Apple, Cheese, Sage & Onion bread and coffee
Thursday, September 20, 2007
Dinner Thursday 20 September - Tin of Soup
For dinner, I just had a can of Campbell's Cream of Mushroom soup - not very hungry after all that lunch.
Lunch Thursday 20 September - The Crown
Had lunch at The Crown with Lisa. We shared a portion of smoked paprika oil hoummous.
Then we ordered the Pear & Gorgonzola Tart in puff paste and a Leek & Goat's Cheese tart in filo and shared with out along with a rocket salad and some chips.
For afters, we shared the cheese plate which was Cherney goat's cheese with ash, Coulommiers brie, a mild blue and something rather Edam-ish - firm and nutty. The names of the last two escape me. All served up with oat cakes (yuck!) and kumquat chutney (nice!)
Quaffables were London Pride and Honey Dew beers
Then we ordered the Pear & Gorgonzola Tart in puff paste and a Leek & Goat's Cheese tart in filo and shared with out along with a rocket salad and some chips.
For afters, we shared the cheese plate which was Cherney goat's cheese with ash, Coulommiers brie, a mild blue and something rather Edam-ish - firm and nutty. The names of the last two escape me. All served up with oat cakes (yuck!) and kumquat chutney (nice!)
Quaffables were London Pride and Honey Dew beers
Breakfast Sunday 30 September - Fruit & rolls
Breakfast was a banana, one bran & linseed roll and coffee
Breakfast Thursday 20 September - Apple, Cheese, Sage & Onion bread
Breakfast was 2 slices of Apple, Cheese, Sage & Onion bread and coffee
Wednesday, September 19, 2007
Dinner Wednesday 19 September - Veggie Sausages & veggies
2 Cauldron Foods Basil & Tomato Vegetarian Sausages
240g potatoes
1 carrot
100g tenderstem broccoli
4 large mushrooms
10g butter
Cut to potatoes into wedges, spray with a little olive oil and roast in a moderate hot oven (about Gas 6) until cooked and browned.
Meanwhile, saute the mushrooms in the butter with salt & pepper. Steam the broccoli & carrots.
Assemble it all on a plate & dig in.
Nutrition Data
Calories (kcal) 501.0
Carbohydrate (g) 74.8
Protein (g) 21.6
Fat (g) 14.4
Fibre (g) 11.0
240g potatoes
1 carrot
100g tenderstem broccoli
4 large mushrooms
10g butter
Cut to potatoes into wedges, spray with a little olive oil and roast in a moderate hot oven (about Gas 6) until cooked and browned.
Meanwhile, saute the mushrooms in the butter with salt & pepper. Steam the broccoli & carrots.
Assemble it all on a plate & dig in.
Nutrition Data
Calories (kcal) 501.0
Carbohydrate (g) 74.8
Protein (g) 21.6
Fat (g) 14.4
Fibre (g) 11.0
Lunch Wednesday 19 September - Cannellini Bean salad
115g spinach leaves
40g wild rocket
1 small avocado (about 80g)
1 portion Cannellini Bean salad (see Tuesday 17 September)
50g slow roasted cherry tomatoes
2 quails eggs, hard boiled
Nutrition Summary
Calories (kcal) 469.0
Protein (g) 21.0
Carbohydrate (g) 31.6
Fat (g) 29.1
Fibre (g) 14.5
40g wild rocket
1 small avocado (about 80g)
1 portion Cannellini Bean salad (see Tuesday 17 September)
50g slow roasted cherry tomatoes
2 quails eggs, hard boiled
Nutrition Summary
Calories (kcal) 469.0
Protein (g) 21.0
Carbohydrate (g) 31.6
Fat (g) 29.1
Fibre (g) 14.5
Breakfast Wednesday 19 September - Apple, Cheese, Sage & Onion bread
Started off with two slices Apple, Cheese, Sage & Onion bread and coffee.
Tuesday, September 18, 2007
Dinner Tuesday 18 September - Cannellini Bean Salad
herb salad
50g slow roasted cherry tomatoes
1 small avocado (about 100g)
1 portion Cannellini Bean Salad
Cannellini Bean Salad
10ml macadamia oil
juice ½ lime
1 teaspoon honey
20g mustard
Montreal Steak Seasoning
1 can (235g ) cannellini beans
1 ribs celery
Just combine everything and there you go!
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 160.9
Carbohydrate (g) 20.2
Protein (g) 9.1
Fat (g) 5.1
Fibre (g) 6.3
50g slow roasted cherry tomatoes
1 small avocado (about 100g)
1 portion Cannellini Bean Salad
Cannellini Bean Salad
10ml macadamia oil
juice ½ lime
1 teaspoon honey
20g mustard
Montreal Steak Seasoning
1 can (235g ) cannellini beans
1 ribs celery
Just combine everything and there you go!
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 160.9
Carbohydrate (g) 20.2
Protein (g) 9.1
Fat (g) 5.1
Fibre (g) 6.3
Dinner Sunday 18 November 2007 - Wrapped Prawns
Wrapped Prawns
16 raw prawns
1 tablespoon Thai Red Curry Paste
2 spring onions, sliced finely
4 large sheets spring roll pastry, quartered
16 coriander leaves
3 Cos lettuce leaves, shredded
handful each coriander & mint
Thai style dressing
Spread a dab of curry paste on each pastry square, then add a coriander leaf, a few rings or spring onion and a raw prawns. Roll up into mini spring roll shapes and arrange on a non-stick baking sheet.
Spritz with a little flavourless oil and bake in a hot oven/Gas 7 for about 15-20 minutes, until browned.
Serve with the salad and some plum sauce (I had some of the Ilawara Plum Sauce)
Nutrition Data
Calories (kcal) 421.3
Carbohydrate (g) 68.6
Protein (g) 29.9
Fat (g) 2.0
Fibre (g) 2.3
16 raw prawns
1 tablespoon Thai Red Curry Paste
2 spring onions, sliced finely
4 large sheets spring roll pastry, quartered
16 coriander leaves
3 Cos lettuce leaves, shredded
handful each coriander & mint
Thai style dressing
Spread a dab of curry paste on each pastry square, then add a coriander leaf, a few rings or spring onion and a raw prawns. Roll up into mini spring roll shapes and arrange on a non-stick baking sheet.
Spritz with a little flavourless oil and bake in a hot oven/Gas 7 for about 15-20 minutes, until browned.
Serve with the salad and some plum sauce (I had some of the Ilawara Plum Sauce)
Nutrition Data
Calories (kcal) 421.3
Carbohydrate (g) 68.6
Protein (g) 29.9
Fat (g) 2.0
Fibre (g) 2.3
Lunch Tuesday 18 September - Curried Sweet Potato
Curried Sweet Potato
2 teaspoons sunflower oil
3 green chillies, chopped
3 clove garlic, crushed
1 teaspoon black mustard seed
1 teaspoon cumin seeds
1 teaspoon coriander seeds
½ teaspoon turmeric
1 medium onion, chopped (about 180g)
250g sweet potato, cubed
3 ribs celery, chopped (about 125g)
65g red pepper, diced
65g green pepper, diced
500ml water
45g creamed coconut
1 tablespoon cornflour
handful fresh coriander
Saute the chillies, garlic and spices in the oil until fragrant, about 2-3 minutes.
Add the vegetables and saute for another 2-3 minutes. Add the water and creamed coconut and cook for about 15-20 minutes until all the vegetables are tender.
Mix the cornflour with a little cold water and add to the curry. Cook until thickened, about 5 minutes. Garnish with the coriander and serve.
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 407.0
Carbohydrate (g) 45.7
Protein (g) 6.8
Fat (g) 22.9
Fibre (g) 7.9
2 teaspoons sunflower oil
3 green chillies, chopped
3 clove garlic, crushed
1 teaspoon black mustard seed
1 teaspoon cumin seeds
1 teaspoon coriander seeds
½ teaspoon turmeric
1 medium onion, chopped (about 180g)
250g sweet potato, cubed
3 ribs celery, chopped (about 125g)
65g red pepper, diced
65g green pepper, diced
500ml water
45g creamed coconut
1 tablespoon cornflour
handful fresh coriander
Saute the chillies, garlic and spices in the oil until fragrant, about 2-3 minutes.
Add the vegetables and saute for another 2-3 minutes. Add the water and creamed coconut and cook for about 15-20 minutes until all the vegetables are tender.
Mix the cornflour with a little cold water and add to the curry. Cook until thickened, about 5 minutes. Garnish with the coriander and serve.
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 407.0
Carbohydrate (g) 45.7
Protein (g) 6.8
Fat (g) 22.9
Fibre (g) 7.9
Breakfast Tuesday 18 September - Apple, Cheese, Sage & Onion Bread
Breakfast was 2 slices Apple, Cheese, Sage & Onion Bread and coffee.
Apple, Cheese, Sage & Onion Bread
1 tablespoon yeast
1 tablespoon honey
50ml soy milk
275g unsweetened apple sauce
20g dried skimmed milk powder
1 teaspoon salt
450g strong white flour
a tablespoon fresh sage, chopped
40g leek, sliced
1 medium onion, sliced
65g Emmenthal cheese
Add the yeast & honey to the soy milk and leave to bloom.
Add the apple sauce, milk powder, salt & flour to the yeast mixture and knead
well. Add a bit of water if necessary.
Leave to rise until double in bulk, then punch down and rise until doubled
again.
Spray a skillet with a little oil and saute the leek and onion together until
soft. Add the sage and leave to cool.
Punch down the dough and roll/press out into an oblong shape. Distribute the
leek & onion mixture and the cheese evenly across the dough and roll up
tightly.
Leave to rise until doubled again and bake in a hot oven until browned and
done, about 20 minutes.
Makes a 1kg loaf
Nutrition Summary Per 100g
Calories (kcal) 238.8
Protein (g) 10.7
Carbohydrate (g) 42.3
Fat (g) 3.1
Fibre(g) 2.3
Apple, Cheese, Sage & Onion Bread
1 tablespoon yeast
1 tablespoon honey
50ml soy milk
275g unsweetened apple sauce
20g dried skimmed milk powder
1 teaspoon salt
450g strong white flour
a tablespoon fresh sage, chopped
40g leek, sliced
1 medium onion, sliced
65g Emmenthal cheese
Add the yeast & honey to the soy milk and leave to bloom.
Add the apple sauce, milk powder, salt & flour to the yeast mixture and knead
well. Add a bit of water if necessary.
Leave to rise until double in bulk, then punch down and rise until doubled
again.
Spray a skillet with a little oil and saute the leek and onion together until
soft. Add the sage and leave to cool.
Punch down the dough and roll/press out into an oblong shape. Distribute the
leek & onion mixture and the cheese evenly across the dough and roll up
tightly.
Leave to rise until doubled again and bake in a hot oven until browned and
done, about 20 minutes.
Makes a 1kg loaf
Nutrition Summary Per 100g
Calories (kcal) 238.8
Protein (g) 10.7
Carbohydrate (g) 42.3
Fat (g) 3.1
Fibre(g) 2.3
Monday, September 17, 2007
Dinner Monday 17 September - Composed Salad
Composed Salad
75g dolce blue cheese
2 ribs celery
1 apple
1 fat tomato
100g fine beans, steamed
3 quails eggs, hard boiled
celery salt
Nutrition Summary
Calories (kcal) 428.7
Protein (g) 23.7
Carbohydrate (g) 25.8
Fat (g) 25.7
Fibre (g) 8.6
75g dolce blue cheese
2 ribs celery
1 apple
1 fat tomato
100g fine beans, steamed
3 quails eggs, hard boiled
celery salt
Nutrition Summary
Calories (kcal) 428.7
Protein (g) 23.7
Carbohydrate (g) 25.8
Fat (g) 25.7
Fibre (g) 8.6
Lunch Monday 17 September - Hoi Sin Tofu Noodle Salad & Asparagus
Hoi Sin Tofu Noodle Salad & Asparagus
70g hoi sin sauce
1 pack "ready to wok" Chinese style noodles (about 200g)
75g marinated pressed tofu, cubed
1 green chilli, chopped
35g red pepper, cut in thin strips
3-4 spring onions, sliced
juice ½ lime
handful fresh coriander
Combine all ingredients and toss well. Serve with
195g asparagus
Nutrition Data
Calories (kcal) 685.4
Carbohydrate (g) 95.7
Protein (g) 35.9
Fat (g) 17.8
Fibre (g) 6.4
70g hoi sin sauce
1 pack "ready to wok" Chinese style noodles (about 200g)
75g marinated pressed tofu, cubed
1 green chilli, chopped
35g red pepper, cut in thin strips
3-4 spring onions, sliced
juice ½ lime
handful fresh coriander
Combine all ingredients and toss well. Serve with
195g asparagus
Nutrition Data
Calories (kcal) 685.4
Carbohydrate (g) 95.7
Protein (g) 35.9
Fat (g) 17.8
Fibre (g) 6.4
Breakfast Monday 17 September - Last of the Banana Bread
Breakfasted on last two 2 slices of banana bread and coffee.
That's enough banana bread for a while...
Sunday, September 16, 2007
Dinner Sunday 16 September - Green Curry Prawn Parcels
Green Curry Prawn Parcels
12 large, raw prawns
3 teaspoons green curry paste
2 tablespoons chilli sauce
6 sheets spring roll pastry
1 bunch French breakfast radishes
Salad comprising:
3 iceberg lettuce leaves
the leaves from the radishes
handful mint
handful coriander
handful basil leaves
handful chives
Divide each spring roll sheet into 4 squares. Place a dab of green curry paste on each square. Top with a raw prawn & a coriander leaf. Fold in both sides and ends to make a parcel.
Arrange on a baking sheet and bake in a hot oven (Gas 7) until the pastry is crisp and brown and the prawns are cooked, about 10 minutes.
Arrange on a bed of the herb salad and garnish with radishes.
Serve with sweet chilli sauce and a lime wedge.
Nutrition Data
Calories (kcal) 444.0
Carbohydrate (g) 69.4
Protein (g) 32.4
Fat (g) 4.4
Fibre (g) 4.5
12 large, raw prawns
3 teaspoons green curry paste
2 tablespoons chilli sauce
6 sheets spring roll pastry
1 bunch French breakfast radishes
Salad comprising:
3 iceberg lettuce leaves
the leaves from the radishes
handful mint
handful coriander
handful basil leaves
handful chives
Divide each spring roll sheet into 4 squares. Place a dab of green curry paste on each square. Top with a raw prawn & a coriander leaf. Fold in both sides and ends to make a parcel.
Arrange on a baking sheet and bake in a hot oven (Gas 7) until the pastry is crisp and brown and the prawns are cooked, about 10 minutes.
Arrange on a bed of the herb salad and garnish with radishes.
Serve with sweet chilli sauce and a lime wedge.
Nutrition Data
Calories (kcal) 444.0
Carbohydrate (g) 69.4
Protein (g) 32.4
Fat (g) 4.4
Fibre (g) 4.5
Thai Green Curry Paste
2 long thin green chillis
10 small green chillis (Bird's Eye)
1 T chopped lemon grass
3 shallot, chopped
2 T garlic (about 4 cloves)
1 inch piece of galangal
3 coriander roots
1 tsp coriander seeds
1/2 t cumin seeds
1/2 t white pepper
1 t chopped kaffir lime leaves
1 t shrimp paste
1 tsp salt
2 T fish sauce
Process all ingredients together into a smooth paste using either a mortar & pestle or food processor. Your should have about 4 tablespoons of paste.
Lunch Sunday 16 September - English Onion Soup
English Onion Soup
10g Butter
2 Tsp/10ml Olive Oil
1 Tbsp/2g Sage (I used some fresh)
4 (110g) Shallots, sliced thin
20g (4 fat cloves) Garlic, sliced thin
350g Onions, sliced thin
100g Leeks sliced thin
1 Serving/20g Stock, Vegetable, Concentrated, Marks & Spencer*
1 Pint/568ml Water
(basically, 1 pt of decent stock of whatever ilk you fancy)
1 Tbsp worcestershire sauce
Melt butter & oil together is a large pan. Add the sage leaves and frizzle for a moment, then add all the sliced alliums and stir well to coat everything with a bit of oil & butter.
Cover and cook over LOW heat for about 50 minutes, stirring from time to time. The idea is to get everything softened & caramelised and let all the natural sweetness of the onions come out.
Next, add the stock and simmer for 10-15 minutes. Add salt & pepper to taste, along with the worcestershire sauce.
Make 4 giant croutons by slicing through the baguette at an angle to maximize surface area. Toast the baguette croutons, top with 50g grated cheddar, good & sharp and grill until melted, bubbly & brown.
Divide the soup between two bowls and top each with a pair of croutons.
Slurp away!
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 200.3
Carbohydrate (g) 19.5
Protein (g) 4.7
Fat (g) 11.4
Fibre (g) 4.6
10g Butter
2 Tsp/10ml Olive Oil
1 Tbsp/2g Sage (I used some fresh)
4 (110g) Shallots, sliced thin
20g (4 fat cloves) Garlic, sliced thin
350g Onions, sliced thin
100g Leeks sliced thin
1 Serving/20g Stock, Vegetable, Concentrated, Marks & Spencer*
1 Pint/568ml Water
(basically, 1 pt of decent stock of whatever ilk you fancy)
1 Tbsp worcestershire sauce
Melt butter & oil together is a large pan. Add the sage leaves and frizzle for a moment, then add all the sliced alliums and stir well to coat everything with a bit of oil & butter.
Cover and cook over LOW heat for about 50 minutes, stirring from time to time. The idea is to get everything softened & caramelised and let all the natural sweetness of the onions come out.
Next, add the stock and simmer for 10-15 minutes. Add salt & pepper to taste, along with the worcestershire sauce.
Make 4 giant croutons by slicing through the baguette at an angle to maximize surface area. Toast the baguette croutons, top with 50g grated cheddar, good & sharp and grill until melted, bubbly & brown.
Divide the soup between two bowls and top each with a pair of croutons.
Slurp away!
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 200.3
Carbohydrate (g) 19.5
Protein (g) 4.7
Fat (g) 11.4
Fibre (g) 4.6
Breakfast Sunday 16 Spetember - More Banana Bread
Started the day with 2 slices of banana bread and coffee.
Saturday, September 15, 2007
Dinner Saturday 15 September - Wild Rice & Vegetables with Cheese Sauce
Wild Rice & Vegetables with Cheese Sauce
220g cooked wild rice
100g broccoli, steamed
100g fine beans, steamed
1 serving Veloute Sauce with Emmenthal
Emmenthal Veloute
200 ml vegetable stock
10g cornflour
30ml extra thick single cream
50g grated Emmenthal cheese
Combine the cold stock with the cornflour and cook over low hat until thickened, about 5 minutes.
Add the cream and grated cheese and cook while stirring until cheese is melted. Season to taste with salt & pepper and serve.
Makes 1 large serving
Nutrition Data per serving
Calories (kcal) 301.2
Carbohydrate (g) 14.8
Protein (g) 17.1
Fat (g) 19.3
Fibre (g) 0.0
Nutrition Data for meal
Calories (kcal) 564.7
Carbohydrate (g) 63.4
Protein (g) 31.5
Fat (g) 21.4
Fibre (g) 9.1
220g cooked wild rice
100g broccoli, steamed
100g fine beans, steamed
1 serving Veloute Sauce with Emmenthal
Emmenthal Veloute
200 ml vegetable stock
10g cornflour
30ml extra thick single cream
50g grated Emmenthal cheese
Combine the cold stock with the cornflour and cook over low hat until thickened, about 5 minutes.
Add the cream and grated cheese and cook while stirring until cheese is melted. Season to taste with salt & pepper and serve.
Makes 1 large serving
Nutrition Data per serving
Calories (kcal) 301.2
Carbohydrate (g) 14.8
Protein (g) 17.1
Fat (g) 19.3
Fibre (g) 0.0
Nutrition Data for meal
Calories (kcal) 564.7
Carbohydrate (g) 63.4
Protein (g) 31.5
Fat (g) 21.4
Fibre (g) 9.1
Lunch Saturday 15 September - Cream of Vegetable Soup
Cream of Vegetable Soup
100g leeks, sliced
400g potatoes
1 clove garlic
small handful parsley
300ml vegetable stock
100g carrots, finely diced
80g celery, finely diced
50 fine beans, finely diced
50g asparagus, finely diced
70g broccoli, finely diced
200ml soya milk (or ordinary milk - I had some soy milk I did not especially care for on it's own I wanted to use up!)
few sprigs parsley
Place the leeks, garlic and potatoes in a pot and cover with the vegetable stock.
Simmer until potatoes are cooked (about 15 minutes) and then liquefy in a blender. Add more stock/water if necessary.
Add the finely diced vegetables and milk and cook for another 10-15 minutes, until the vegetables are soft.
Add a small handful chopped parsley, correct the seasoning & serve.
Makes 4 Servings
Nutrition Data per serving
Calories (kcal) 122.6
Carbohydrate (g) 22.1
Protein (g) 5.8
Fat (g) 1.5
Fibre (g) 4.0
100g leeks, sliced
400g potatoes
1 clove garlic
small handful parsley
300ml vegetable stock
100g carrots, finely diced
80g celery, finely diced
50 fine beans, finely diced
50g asparagus, finely diced
70g broccoli, finely diced
200ml soya milk (or ordinary milk - I had some soy milk I did not especially care for on it's own I wanted to use up!)
few sprigs parsley
Place the leeks, garlic and potatoes in a pot and cover with the vegetable stock.
Simmer until potatoes are cooked (about 15 minutes) and then liquefy in a blender. Add more stock/water if necessary.
Add the finely diced vegetables and milk and cook for another 10-15 minutes, until the vegetables are soft.
Add a small handful chopped parsley, correct the seasoning & serve.
Makes 4 Servings
Nutrition Data per serving
Calories (kcal) 122.6
Carbohydrate (g) 22.1
Protein (g) 5.8
Fat (g) 1.5
Fibre (g) 4.0
Friday, September 14, 2007
Dinner Friday 14 September - Wild Rice & Pressed Tofu Salad
Wild Rice & Pressed Tofu Salad
200g cooked wild rice
25g oyster sauce
60g sugar snap peas, blanched
50g spring onions, finely sliced
80g marinated pressed tofu
1 clove garlic, crushed
1 thumb ginger, grated
handful fresh coriander
Combine the oyster sauce with the garlic & ginger. Toss with the rice, peas, tofu, spring onions and coriander and serve!
Nutrition Data
Calories (kcal) 498.8
Carbohydrate (g) 61.0
Protein (g) 34.9
Fat (g) 13.9
Fibre (g) 6.5
200g cooked wild rice
25g oyster sauce
60g sugar snap peas, blanched
50g spring onions, finely sliced
80g marinated pressed tofu
1 clove garlic, crushed
1 thumb ginger, grated
handful fresh coriander
Combine the oyster sauce with the garlic & ginger. Toss with the rice, peas, tofu, spring onions and coriander and serve!
Nutrition Data
Calories (kcal) 498.8
Carbohydrate (g) 61.0
Protein (g) 34.9
Fat (g) 13.9
Fibre (g) 6.5
Lunch Friday 14 September - Cream of Vegetable Soup
Cream of Vegetable Soup
100g leeks, sliced
400g potatoes
1 clove garlic
small handful parsley
300ml vegetable stock
100g carrots, finely diced
80g celery, finely diced
50 fine beans, finely diced
50g asparagus, finely diced
70g broccoli, finely diced
200ml soya milk (or ordinary milk - I had some soy milk I did not especially care for on it's own I wanted to use up!)
few sprigs parsley
Place the leeks, garlic and potatoes in a pot and cover with the vegetable stock.
Simmer until potatoes are cooked (about 15 minutes) and then liquefy in a blender. Add more stock/water if necessary.
Add the finely diced vegetables and milk and cook for another 10-15 minutes, until the vegetables are soft.
Add a small handful chopped parsley, correct the seasoning & serve.
Makes 4 Servings
Nutrition Data per serving
Calories (kcal) 122.6
Carbohydrate (g) 22.1
Protein (g) 5.8
Fat (g) 1.5
Fibre (g) 4.0
100g leeks, sliced
400g potatoes
1 clove garlic
small handful parsley
300ml vegetable stock
100g carrots, finely diced
80g celery, finely diced
50 fine beans, finely diced
50g asparagus, finely diced
70g broccoli, finely diced
200ml soya milk (or ordinary milk - I had some soy milk I did not especially care for on it's own I wanted to use up!)
few sprigs parsley
Place the leeks, garlic and potatoes in a pot and cover with the vegetable stock.
Simmer until potatoes are cooked (about 15 minutes) and then liquefy in a blender. Add more stock/water if necessary.
Add the finely diced vegetables and milk and cook for another 10-15 minutes, until the vegetables are soft.
Add a small handful chopped parsley, correct the seasoning & serve.
Makes 4 Servings
Nutrition Data per serving
Calories (kcal) 122.6
Carbohydrate (g) 22.1
Protein (g) 5.8
Fat (g) 1.5
Fibre (g) 4.0
Thursday, September 13, 2007
Dinner Thursday 13 September - Cod with Noodle Stir Fry
Cod with Noodle Stir Fry
150g cod fillet
1/2 teaspoon sesame oil
1 tablespoon cornflour
salt, pepper & 5 spice powder
2 cloves garlic
1 thumb ginger
80g baby corn
60g sugar snaps
55g each red, yellow & green pepper
1/2 pack (100g) straight to wok noodles
1/2 jar Hoi Sin sauce (about 80g)
handful coriander
This is basically just a re-run of the stir fry I had on 11 September with a cod fillet added in.
I was trying to re-create the sort of coating you get in Chinese restaurants on things like Salt & Pepper Squid, but without deep frying. So, I rubbed the fish with sesame oil, the mixed the flour, salt, pepper & 5 spice together and used it to coat the fish. I then baked it is a hot oven for 15 minutes. The result was disappointing - the fish was cooked and tasted fine, but the coating was soft, not crisp. Oh well.
Nutrition Summary
Calories (kcal) 531.8
Protein (g) 41.1
Carbohydrate (g) 72.7
Fat (g) 8.8
Fibre (g) 8.1
150g cod fillet
1/2 teaspoon sesame oil
1 tablespoon cornflour
salt, pepper & 5 spice powder
2 cloves garlic
1 thumb ginger
80g baby corn
60g sugar snaps
55g each red, yellow & green pepper
1/2 pack (100g) straight to wok noodles
1/2 jar Hoi Sin sauce (about 80g)
handful coriander
This is basically just a re-run of the stir fry I had on 11 September with a cod fillet added in.
I was trying to re-create the sort of coating you get in Chinese restaurants on things like Salt & Pepper Squid, but without deep frying. So, I rubbed the fish with sesame oil, the mixed the flour, salt, pepper & 5 spice together and used it to coat the fish. I then baked it is a hot oven for 15 minutes. The result was disappointing - the fish was cooked and tasted fine, but the coating was soft, not crisp. Oh well.
Nutrition Summary
Calories (kcal) 531.8
Protein (g) 41.1
Carbohydrate (g) 72.7
Fat (g) 8.8
Fibre (g) 8.1
Lunch Thursday 13 September - Composed Salad
Composed Salad
80g Dolce Blue cheese
1 Red Delicious Apple
4 ribs celery
200g cherry tomatoes, slow roasted
30g black olives
250g asparagus, steamed
3 quail's eggs, hard boiled
Nutrition Data
Calories (kcal) 521.9
Carbohydrate (g) 34.4
Protein (g) 29.7
Fat (g) 30.1
Fibre (g) 12.5
80g Dolce Blue cheese
1 Red Delicious Apple
4 ribs celery
200g cherry tomatoes, slow roasted
30g black olives
250g asparagus, steamed
3 quail's eggs, hard boiled
Nutrition Data
Calories (kcal) 521.9
Carbohydrate (g) 34.4
Protein (g) 29.7
Fat (g) 30.1
Fibre (g) 12.5
Breakfast Thursday 13 September - Banana Bread
Working my way through loaf number 2, so started my day with 2 slices of banana bread and coffee.
Wednesday, September 12, 2007
Dinner Wednesday 12 September - Baked Cod with Preserved Lemon
Baked Cod with Preserved Lemon & Roasted New Potatoes
150g cod
20g Preserved Lemon
1 teaspoon oil
200g new potatoes
12 cherry tomatoes
110g each broccoli & carrots
Finely chop the lemon and use it to top the cod fillet. Wrap in foil and bake in a moderate oven for about 12-15 minutes, for until the fish is cooked and flakes with a fork.
Served with new potatoes & cherry tomatoes roasted with a little oil and a side of steamed broccoli & carrot.
Nutrition Data
Calories (kcal) 431.4
Carbohydrate (g) 51.6
Protein (g) 38.1
Fat (g) 9.4
Fibre (g) 11.1
150g cod
20g Preserved Lemon
1 teaspoon oil
200g new potatoes
12 cherry tomatoes
110g each broccoli & carrots
Finely chop the lemon and use it to top the cod fillet. Wrap in foil and bake in a moderate oven for about 12-15 minutes, for until the fish is cooked and flakes with a fork.
Served with new potatoes & cherry tomatoes roasted with a little oil and a side of steamed broccoli & carrot.
Nutrition Data
Calories (kcal) 431.4
Carbohydrate (g) 51.6
Protein (g) 38.1
Fat (g) 9.4
Fibre (g) 11.1
Lunch Wednesday 12 September - Aubergine Marinara
Aubergine Marinara
This is basically the same as I have made before, like Aubergine Marinara, but in this case, I used a whole half fat mozzarella (125g) instead of 50 of full fat cheese
This is basically the same as I have made before, like Aubergine Marinara, but in this case, I used a whole half fat mozzarella (125g) instead of 50 of full fat cheese
Breakfast Wednesday 12 September - Banana bread
Started the day with 2 slices of banana bread and coffee
Tuesday, September 11, 2007
Dinner Tuesday 11 September - Hoi Sin & Noodle Stir Fry
Hoi Sin & Noodle Stir Fry
1 clove garlic
1 thumb ginger
100g baby corn
50g each red, yellow & green peppers, sliced
100g sugar snap peas
85g Sharwood Hoi Sin Sauce
1/2 pack (100g) straight to wok noodles
2 spring onions, sliced
handful coriander
This is just a stir fry, so spray a wok with some oil, fry the garlic & ginger for a few seconds, then add the corn, peppers & sugarsnaps and stir fry for 2-3 minutes until tender.
Add the noodles & hoi sin sauce and continue to stir fry for another minute, until everything is combined and heated through. Add the spring onions and coriander, toss and serve.
Nutrition Data
Calories (kcal) 421.9
Carbohydrate (g) 81.3
Protein (g) 15.8
Fat (g) 4.5
Fibre (g) 11.7
Using up some Sharwood's sauces that were on BOGOF or some other "irresistable" offer.
1 clove garlic
1 thumb ginger
100g baby corn
50g each red, yellow & green peppers, sliced
100g sugar snap peas
85g Sharwood Hoi Sin Sauce
1/2 pack (100g) straight to wok noodles
2 spring onions, sliced
handful coriander
This is just a stir fry, so spray a wok with some oil, fry the garlic & ginger for a few seconds, then add the corn, peppers & sugarsnaps and stir fry for 2-3 minutes until tender.
Add the noodles & hoi sin sauce and continue to stir fry for another minute, until everything is combined and heated through. Add the spring onions and coriander, toss and serve.
Nutrition Data
Calories (kcal) 421.9
Carbohydrate (g) 81.3
Protein (g) 15.8
Fat (g) 4.5
Fibre (g) 11.7
Using up some Sharwood's sauces that were on BOGOF or some other "irresistable" offer.
Lunch Tuesday 11 September - Composed Salad
Composed Salad
150g salmon, seasoned with lots of black pepper and roasted
200g cherry tomatoes, slow roasted
130g fine beans, steamed
30g black olives
30g pepperoncini
75g cooked beetroot
3 quails eggs, hard boiled
Nutrition Data
Calories (kcal) 418.6
Carbohydrate (g) 21.8
Protein (g) 49.2
Fat (g) 15.5
Fibre (g) 7.8
150g salmon, seasoned with lots of black pepper and roasted
200g cherry tomatoes, slow roasted
130g fine beans, steamed
30g black olives
30g pepperoncini
75g cooked beetroot
3 quails eggs, hard boiled
Nutrition Data
Calories (kcal) 418.6
Carbohydrate (g) 21.8
Protein (g) 49.2
Fat (g) 15.5
Fibre (g) 7.8
Breakfast Tuesday 11 September - Guess what I made this morning?
Yep, I made another loaf of banana bread. I have been enjoying it, so I thought "why not?"
OK, a little boring.
Monday, September 10, 2007
Dinner Monday 10 September - Fettucine Puttanesca
Fettucine Puttanesca
1 teaspooon chili oil
2 cloves garlic, sliced thinly
200g cherry tomatoes, chopped
3 anchovy fillets, chopped
10g capers
30g black olives, sliced
handful fresh basil leaves
chilli flakes to taste
70g Fettucine, cooked
Heat the chilli oil in a skillet and saute the garlic until softened but not browned. Add the tomatoes and cook until they begin to soften and fall apart, about 5 minutes. Add the anchovies, capers, blaock olives, chilli flakes. Season to taste with salt & pepper. Finally stir in the basil and serve over the fettucine.
Nutrition Data
Calories (kcal) 373.0
Carbohydrate (g) 55.4
Protein (g) 12.9
Fat (g) 11.3
Fibre (g) 5.5
1 teaspooon chili oil
2 cloves garlic, sliced thinly
200g cherry tomatoes, chopped
3 anchovy fillets, chopped
10g capers
30g black olives, sliced
handful fresh basil leaves
chilli flakes to taste
70g Fettucine, cooked
Heat the chilli oil in a skillet and saute the garlic until softened but not browned. Add the tomatoes and cook until they begin to soften and fall apart, about 5 minutes. Add the anchovies, capers, blaock olives, chilli flakes. Season to taste with salt & pepper. Finally stir in the basil and serve over the fettucine.
Nutrition Data
Calories (kcal) 373.0
Carbohydrate (g) 55.4
Protein (g) 12.9
Fat (g) 11.3
Fibre (g) 5.5
Breakfast Monday 10 September - More banana bread
Last two slices of banana bread, along with a punnet of strawberries and some coffee.
Sunday, September 09, 2007
Dinner Sunday 9 September - Pittsburgh Potatoes
Pittsburgh Potatoes
150ml milk
50ml water
15g cornflour
1 teaspoon vegetable bouillion powder
1 teaspoon mustard powder
1 tablespoon Worcestershire sauce
50g Emmental cheese
215g potatoes, steamed and cut into dice
4 shallots, diced (about 95g)
1/2 green pepper, diced (about 70g)
1/2 yellow pepper, diced (about 70g)
1/2 red pepper, diced (about 70g)
Make a veloute by combining the milk, water, cornflour and vegetable bouillion powder. Cook over low heat for about 5 mintes until thickened. Add the mustard powder, Worcestershire sauce and cheese. Cook for a further 5 minutes until the cheese is melted. Season to taste with salt & pepper.
Spray a non-stick skillet with a little oil and saute the shallots & peppers until softened. Combine with the potato cubes and veloute. Turn into a small casserole dish and bake in a moderate oven untl browned and bubbling, about 30 minutes
Served with steamed broccoli.
Nutrition Data
Calories (kcal) 567.4
Carbohydrate (g) 75.7
Protein (g) 26.6
Fat (g) 18.9
Fibre (g) 6.3
150ml milk
50ml water
15g cornflour
1 teaspoon vegetable bouillion powder
1 teaspoon mustard powder
1 tablespoon Worcestershire sauce
50g Emmental cheese
215g potatoes, steamed and cut into dice
4 shallots, diced (about 95g)
1/2 green pepper, diced (about 70g)
1/2 yellow pepper, diced (about 70g)
1/2 red pepper, diced (about 70g)
Make a veloute by combining the milk, water, cornflour and vegetable bouillion powder. Cook over low heat for about 5 mintes until thickened. Add the mustard powder, Worcestershire sauce and cheese. Cook for a further 5 minutes until the cheese is melted. Season to taste with salt & pepper.
Spray a non-stick skillet with a little oil and saute the shallots & peppers until softened. Combine with the potato cubes and veloute. Turn into a small casserole dish and bake in a moderate oven untl browned and bubbling, about 30 minutes
Served with steamed broccoli.
Nutrition Data
Calories (kcal) 567.4
Carbohydrate (g) 75.7
Protein (g) 26.6
Fat (g) 18.9
Fibre (g) 6.3
Lunch Sunday 9 September - Chick Pea & Runner Bean Salad
Chick Pea & Runner Bean Salad
1 can chick peas, drained (240g)
150g runner beans, cut into bite sized pieces and steamed
20ml macadamia nut oil
40g Manuka honey
30g grain mustard
1 lemon, juiced
250g cherry tomatoes
60g wild rocket
80g baby spinach
Make a dressing by combining the oil, honey, mustard & lemon juice. Season with salt to taste and plenty of black pepper. Add the chick peas and beans and combine well. Leave to stand for 30 minutes. Just before serving, add the cherry tomatoes, halved or quartered.
Combine the spinach and rocket and use to line a plate. Mound the salad on the leaves and serve.
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 351.3
Carbohydrate (g) 43.0
Protein (g) 11.8
Fat (g) 14.9
Fibre (g) 8.4
1 can chick peas, drained (240g)
150g runner beans, cut into bite sized pieces and steamed
20ml macadamia nut oil
40g Manuka honey
30g grain mustard
1 lemon, juiced
250g cherry tomatoes
60g wild rocket
80g baby spinach
Make a dressing by combining the oil, honey, mustard & lemon juice. Season with salt to taste and plenty of black pepper. Add the chick peas and beans and combine well. Leave to stand for 30 minutes. Just before serving, add the cherry tomatoes, halved or quartered.
Combine the spinach and rocket and use to line a plate. Mound the salad on the leaves and serve.
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 351.3
Carbohydrate (g) 43.0
Protein (g) 11.8
Fat (g) 14.9
Fibre (g) 8.4
Saturday, September 08, 2007
Dinner Saturday 8 September - Cauliflower Cheese
Cauliflower Cheese
2 baby cauliflower (about 200g)
Veloute with Edam
215g potatoes
150g runner beans
No real recipe; just cut the potatoes into wedges, sprayed them with a little olive oil and roasted them until cooked & browned.
Steam the cauliflowers and tunner beans. Serve the sauce over the cauliflower and with potatoes and runner beans.
Nutrition Data for meal
Calories (kcal) 492.8
Carbohydrate (g) 62.6
Protein (g) 31.5
Fat (g) 14.1
Fibre (g) 9.2
Veloute with Edam
200ml vegetable stock
10g cornflour
30ml extra thick single cream
50g reduced fat Edam cheese
Combine the cold stock and cornflour. Bring to a boil and simmer over low heat for 5 minutes until thickened. Add the cream and grated cheese and continue to cookj over low heat until cheese is melted.
Nutrition Data per serving
Calories (kcal) 240.1
Carbohydrate (g) 14.9
Protein (g) 19.8
Fat (g) 11.3
Fibre (g) 0.2
Friday, September 07, 2007
Dinner Friday 7 September - Thai Red Curry with Noodles
Thai Red Curry with Noodles
1 banana shallot, sliced
30g Thai red curry paste
200ml water
1 ounce/28g creamed coconut
125g fish balls
50g baby corn, cut into bite sized pieces
80g sweet orange pepper,cut into bite sized pieces
100g sugar snaps, cut into bite sized pieces
1 teaspoon sugar
50g rice stick noodles, cooked or soaked according to pack instructions
1 tablespoon fish sauce
handful coriander leaves
2 spring onions, finely sliced
Spray a non-stick wok with a little flavourless oil and fry the sliced shallots until soft. Add the curry paste and saute for a minute to release the flavours. Add the water and creamed coconut. Bring to a simmer and simmer for 5 minutes.
Add the vegetables and fish balls and simmer for about 3 minutes, until vegetables are just tender but still crisp. Add the fish sauce, sugar, coriander and sping onions and stir to combine.
Serve over the cooked rice noodles.
Nutrition Data
Calories (kcal) 642.3
Carbohydrate (g) 76.4
Protein (g) 24.1
Fat (g) 24.6
Fibre (g) 9.9
1 banana shallot, sliced
30g Thai red curry paste
200ml water
1 ounce/28g creamed coconut
125g fish balls
50g baby corn, cut into bite sized pieces
80g sweet orange pepper,cut into bite sized pieces
100g sugar snaps, cut into bite sized pieces
1 teaspoon sugar
50g rice stick noodles, cooked or soaked according to pack instructions
1 tablespoon fish sauce
handful coriander leaves
2 spring onions, finely sliced
Spray a non-stick wok with a little flavourless oil and fry the sliced shallots until soft. Add the curry paste and saute for a minute to release the flavours. Add the water and creamed coconut. Bring to a simmer and simmer for 5 minutes.
Add the vegetables and fish balls and simmer for about 3 minutes, until vegetables are just tender but still crisp. Add the fish sauce, sugar, coriander and sping onions and stir to combine.
Serve over the cooked rice noodles.
Nutrition Data
Calories (kcal) 642.3
Carbohydrate (g) 76.4
Protein (g) 24.1
Fat (g) 24.6
Fibre (g) 9.9
Lunch 7 September 2007 - Marinated Tuna Steak with Thai Style Salad
Marinated Tuna Steak with Thai Style Salad
1 tuna steak, marinated in:
1 tablespoon fish sauce
juice ½ lime
1 teaspoon grated kra chai
1 clove garlic
Marinate for 30 minutes or more and then grill the tuna steak as you like it.
Thai Style Salad
1 bunch radishes, sliced (90g)
1 carrot, sliced thinly
1 rib celery, sliced thinly
2 spring onion, sliced thinly
4 tablespoons Thai Style Dressing
55g watercress
25g mixed fresh herbs (parsley, coriander etc)
Mix together and use to line a plate. Mound the salad and tuna steak on top and serve.
1 tuna steak, marinated in:
1 tablespoon fish sauce
juice ½ lime
1 teaspoon grated kra chai
1 clove garlic
Marinate for 30 minutes or more and then grill the tuna steak as you like it.
Thai Style Salad
1 bunch radishes, sliced (90g)
1 carrot, sliced thinly
1 rib celery, sliced thinly
2 spring onion, sliced thinly
4 tablespoons Thai Style Dressing
55g watercress
25g mixed fresh herbs (parsley, coriander etc)
Mix together and use to line a plate. Mound the salad and tuna steak on top and serve.
Nutrition Data
Calories (kcal) 286.5
Carbohydrate (g) 15.6
Protein (g) 52.5
Fat (g) 2.4
Fibre (g) 4.7
Breakfast Friday 7 September - Banana Bread and plums
Breakfast consisted of a slice of banana bread, four plums and coffee.
Thursday, September 06, 2007
Dinner Thursday 6 September - Herb Salad and Tofu Jerky
Did not really have a "proper" dinner. I had a big herb salad, but then as not very hungry so just ate a few pieces of Tofu Jerky.
This is something I have been experimenting with since I ran out of the tofu jerky I brought back from California in April.
What I have been doing is buying tofu, wrapping it up in several layers of paper towels and then pressing it between two cutting boards weighted down with cans. The idea is to get as much water out of it as possible. I will leave it pressing all day.
Next, cut it into thin strips and lay it out on baking sheets that have a little bit of depth (so the marinade will stay put). Cover the strips in marinade and leave to marinate over night.
Next morning, place the sheet in a slow oven - like Gas 1 - and leave to roast/dehydrate until dried, but not crispy. Usually takes a couple of hours.
I have made a variety of marinades - BBQ, Thai, Chinese style and they have all been pretty tasty.
Next time, I will take photos.
This is something I have been experimenting with since I ran out of the tofu jerky I brought back from California in April.
What I have been doing is buying tofu, wrapping it up in several layers of paper towels and then pressing it between two cutting boards weighted down with cans. The idea is to get as much water out of it as possible. I will leave it pressing all day.
Next, cut it into thin strips and lay it out on baking sheets that have a little bit of depth (so the marinade will stay put). Cover the strips in marinade and leave to marinate over night.
Next morning, place the sheet in a slow oven - like Gas 1 - and leave to roast/dehydrate until dried, but not crispy. Usually takes a couple of hours.
I have made a variety of marinades - BBQ, Thai, Chinese style and they have all been pretty tasty.
Next time, I will take photos.
Lunch Thursday 6 September - Minestrone Soup
Minestrone Soup
2 Tsp/10ml extra virgin olive oil
1 onion, chopped
2 cloves garlic, crushed
2 ribs celery (about 80g)
1 small yellow pepper, chopped (about 80g)
1 broccoli stem, chopped (about 35g)
80g fine beans, cut into 2cm lengths
2 courgettes, chopped (about 225g)
100g savoy cabbage, shredded
1 can peeled plum tomatoes in juice (400g)
1 can kidney beans (240g drained weight)
½ teaspoon dried marjoram
small handful fresh basil
750ml vegetable stock
50g fettucine or other pasta, broken into short lengths
Saute the onions, garlic & celery in the oil until the onion is soft & translucent.
Add the pepper, broccoli, fine beans, courgettes, cabbage, tomatoes, kidney beans and herbs. Cover with the stock and simmer over low heat until all the vegetables are cooked, about 30 minutes.
Add the pasta and cook until al dente, about another 10 minutes depending on your pasta.
Serving with grated Parmesan, if desired
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 393.3
Carbohydrate (g) 59.5
Protein (g) 21.6
Fat (g) 8.0
Fibre (g) 15.5
2 Tsp/10ml extra virgin olive oil
1 onion, chopped
2 cloves garlic, crushed
2 ribs celery (about 80g)
1 small yellow pepper, chopped (about 80g)
1 broccoli stem, chopped (about 35g)
80g fine beans, cut into 2cm lengths
2 courgettes, chopped (about 225g)
100g savoy cabbage, shredded
1 can peeled plum tomatoes in juice (400g)
1 can kidney beans (240g drained weight)
½ teaspoon dried marjoram
small handful fresh basil
750ml vegetable stock
50g fettucine or other pasta, broken into short lengths
Saute the onions, garlic & celery in the oil until the onion is soft & translucent.
Add the pepper, broccoli, fine beans, courgettes, cabbage, tomatoes, kidney beans and herbs. Cover with the stock and simmer over low heat until all the vegetables are cooked, about 30 minutes.
Add the pasta and cook until al dente, about another 10 minutes depending on your pasta.
Serving with grated Parmesan, if desired
Makes 2 servings
Nutrition Data per serving
Calories (kcal) 393.3
Carbohydrate (g) 59.5
Protein (g) 21.6
Fat (g) 8.0
Fibre (g) 15.5
Breakfast Thursday 6 September - Banana Bread
Breakfasted on a slice of banana bread, four plums and coffee.
Wednesday, September 05, 2007
Dinner Wednesday 5 September - An evening on Upper Street, Angel Islington
Met Marcel for drinks at Piano & Pitcher. Had a bathtub full of white wine spritzers, then headed off in search of food.
Ended up in Young's Chinese Restaurant on Upper Street for dinner and ate:
- Crispy seaweed
- Sea Spice Prawns
- Plain fried noodles
- Mixed vegetable stirfy
Ended up in Young's Chinese Restaurant on Upper Street for dinner and ate:
- Crispy seaweed
- Sea Spice Prawns
- Plain fried noodles
- Mixed vegetable stirfy
Glad to report that Young's is still a reliable place for decent Chinese food. Nothing spectacular, nothing rubbish, just reliable and predictable.
Young's Restaurant
154 Upper Street
London
N1 1RA
Lunch Wednesday 5 September - Risotto with Seared Scallops & Prawns
Risotto with Seared Scallops & Prawns
1 teaspoon olive oil
500ml vegetable or fish stock
55g arborio rice
110g raw scallops
65g raw prawns
1 pat Herb Butter
100g asparagus, steamed
This is just a plain risotto with the seafood and asparagus.
Add the oil to a small sauce pan. Add the rice and stir over low heat to coat each grain with oil. Toast over low heat for a minute or two, but do not brown.
Keep the stock simmering in another pan and add it to the rice, one ladleful at a time. Cook and stir until each ladle of stock is absorbed, then add another. Keep cooking and adding stock until all stock is used up and rice is cooked, about 20 minutes. Add plenty of fresh black pepper and a little salt to taste.
I like my risotto fairly soft, but not soupy.
When the risotto is nearly done, melt the herb butter in a skillet and sear the scallops and prawns until just cooked. Season and serve with the risotto & asparagus.
Nutrition Data
Calories (kcal) 470.4
Carbohydrate (g) 47.8
Protein (g) 34.2
Fat (g) 15.7
Fibre (g) 2.4
1 teaspoon olive oil
500ml vegetable or fish stock
55g arborio rice
110g raw scallops
65g raw prawns
1 pat Herb Butter
100g asparagus, steamed
This is just a plain risotto with the seafood and asparagus.
Add the oil to a small sauce pan. Add the rice and stir over low heat to coat each grain with oil. Toast over low heat for a minute or two, but do not brown.
Keep the stock simmering in another pan and add it to the rice, one ladleful at a time. Cook and stir until each ladle of stock is absorbed, then add another. Keep cooking and adding stock until all stock is used up and rice is cooked, about 20 minutes. Add plenty of fresh black pepper and a little salt to taste.
I like my risotto fairly soft, but not soupy.
When the risotto is nearly done, melt the herb butter in a skillet and sear the scallops and prawns until just cooked. Season and serve with the risotto & asparagus.
Nutrition Data
Calories (kcal) 470.4
Carbohydrate (g) 47.8
Protein (g) 34.2
Fat (g) 15.7
Fibre (g) 2.4
Tuesday, September 04, 2007
Dinner Tuesday 4 September - Stir Steam with Fish Cake
Stir Steam with Fish Cake
125g broccoli
65g baby corn
125 Chinese fish cake
50g rice stick noodles
1 portion Chinese style sauce for stir-steam
handful coriander
2 spring onions
Ah, my old favourite, the Stir Steam. See here for recipe.
Nutrition Data
Calories (kcal) 465.1
Carbohydrate (g) 75.7
Protein (g) 26.4
Fat (g) 4.3
Fibre (g) 7.5
125g broccoli
65g baby corn
125 Chinese fish cake
50g rice stick noodles
1 portion Chinese style sauce for stir-steam
handful coriander
2 spring onions
Ah, my old favourite, the Stir Steam. See here for recipe.
Nutrition Data
Calories (kcal) 465.1
Carbohydrate (g) 75.7
Protein (g) 26.4
Fat (g) 4.3
Fibre (g) 7.5
Lunch Tuesday 4 September - Loyd Grossman Quorn & pasta
1 pack Loyd Grossman Sundried Tomato & Basil style Quorn pieces
65g Boccoletti pasta
10g grated parmesan
This was another one of those "bargain" deals. I had noticed the new range of Loyd Grossman Quorn products and wondered what they were like, but thought they seemed a bit over priced.
Found this pack marked down to half price as it was "Best Before" tomorrow, so decided to give it a try.
It was OK, but nothing more than that. I would not buy again and I still think they are overpriced at £2.29 per pack.
Nutrition Summary
Calories (kcal) 486.1
Protein (g) 26.7
Carbohydrate (g) 65.1
Fat (g) 13.2
Fibre (g) 7.8
65g Boccoletti pasta
10g grated parmesan
This was another one of those "bargain" deals. I had noticed the new range of Loyd Grossman Quorn products and wondered what they were like, but thought they seemed a bit over priced.
Found this pack marked down to half price as it was "Best Before" tomorrow, so decided to give it a try.
It was OK, but nothing more than that. I would not buy again and I still think they are overpriced at £2.29 per pack.
Nutrition Summary
Calories (kcal) 486.1
Protein (g) 26.7
Carbohydrate (g) 65.1
Fat (g) 13.2
Fibre (g) 7.8
Breakfast Tuesday 4 September - Banana Bread & Lychees
Breakfasted on 400g lychees, a plum, 1 slice banana bread and coffee.
Banana Bread
3 very ripe bananas (about 265g)
2 large, free range, organic eggs
100g soft light brown sugar
275g plain white flour
2 teaspoon baking powder
Mash bananas and mix with egg. Add sugar and beat well. Sift together flour & baking powder and mix into the banana mixture. Beat well.
Pour into a greased loaf tin and bake in a moderate oven (about 350°/Gas 4) until lightly browned and set, about 35-40 minutes.
Makes one 650g loaf.
Nutrition Summary
Per 100g
Calories (kcal) 295.0
Protein (g) 8.7
Carbohydrate (g) 57.2
Fat (g) 3.3
Fibre(g) 3.2
Banana Bread
3 very ripe bananas (about 265g)
2 large, free range, organic eggs
100g soft light brown sugar
275g plain white flour
2 teaspoon baking powder
Mash bananas and mix with egg. Add sugar and beat well. Sift together flour & baking powder and mix into the banana mixture. Beat well.
Pour into a greased loaf tin and bake in a moderate oven (about 350°/Gas 4) until lightly browned and set, about 35-40 minutes.
Makes one 650g loaf.
Nutrition Summary
Per 100g
Calories (kcal) 295.0
Protein (g) 8.7
Carbohydrate (g) 57.2
Fat (g) 3.3
Fibre(g) 3.2
Monday, September 03, 2007
Dinner Monday 3 September - Egg Fu Yung
Egg Fu Yung
150g bean sprouts, blanched
2 ribs celery, sliced
1 spring onion, sliced
1 clove garlic, crushed
1 thumb ginger, grated,
2 large, free range, organic eggs
½ teaspoon sesame oil
Spray an 8" non-stick skillet with a little flavourless oil. Add the beansprouts, celery, spring onion, garlic & ginger and stir fry for 2-3 minutes.
Beat together the eggs and sesame oil and pour over the vegetables. Cook, covered, over low heat until eggs are set and bottom is golden brown, about 5 minutes.
Turn out and serve with:
Fu Yung Gravy
200ml vegetable stock
1 tablespoon soy sauce
1 tablespoon oyster sauce
½ teaspoon sesame oil
sprinkle of Five Spice Powder
1 tablespoon cornflour
Combine cold vegetable stock with cornflour in a small sauce pan. Add the other ingredients and cook over moderate heat until thickened, about 5 minutes.
I had a portion of stir fried veggies with this, too:
150g bean sprouts, blanched
2 ribs celery, sliced
1 spring onion, sliced
1 clove garlic, crushed
1 thumb ginger, grated,
2 large, free range, organic eggs
½ teaspoon sesame oil
Spray an 8" non-stick skillet with a little flavourless oil. Add the beansprouts, celery, spring onion, garlic & ginger and stir fry for 2-3 minutes.
Beat together the eggs and sesame oil and pour over the vegetables. Cook, covered, over low heat until eggs are set and bottom is golden brown, about 5 minutes.
Turn out and serve with:
Fu Yung Gravy
200ml vegetable stock
1 tablespoon soy sauce
1 tablespoon oyster sauce
½ teaspoon sesame oil
sprinkle of Five Spice Powder
1 tablespoon cornflour
Combine cold vegetable stock with cornflour in a small sauce pan. Add the other ingredients and cook over moderate heat until thickened, about 5 minutes.
I had a portion of stir fried veggies with this, too:
3/4 yellow pepper
100g mangetout
1 spring onion
Nutrition Summary for Full Meal
Calories (kcal) 337.1
Protein (g) 18.2
Carbohydrate (g) 33.3
Fat (g) 15.1
Fibre (g) 6.2
Lunch Monday 3 September - Leftover Lentil and Kale Soup
Polished off two portions of the Lentil & Kale Soup from the other day. Fibre a-go-go!
Sunday, September 02, 2007
Dinner Sunday 2 September - Colcannon Cakes with Cheese
Colcannon Cakes with Cheese
170g Vivaldi potatoes, boiled & mashed
50g kale, steamed and chopped
2 spring onions, chopped
Combine to mashed potatoes, kale & spring onions. Form into two cakes.
Spray a non-stick skillet with a little olive oil and fry the cakes until brown on either side. Top with the cheese and pop under a grill until melted & golden.
Served with two grilled tomatoes and a few pepperoncini.
Nutrition Summary
Calories (kcal) 374.9
Protein (g) 20.7
Carbohydrate (g) 40.8
Fat (g) 15.5
Fibre (g) 6.8
170g Vivaldi potatoes, boiled & mashed
50g kale, steamed and chopped
2 spring onions, chopped
Combine to mashed potatoes, kale & spring onions. Form into two cakes.
Spray a non-stick skillet with a little olive oil and fry the cakes until brown on either side. Top with the cheese and pop under a grill until melted & golden.
Served with two grilled tomatoes and a few pepperoncini.
Nutrition Summary
Calories (kcal) 374.9
Protein (g) 20.7
Carbohydrate (g) 40.8
Fat (g) 15.5
Fibre (g) 6.8
Lunch Sunday 2 September - Greek Style Salad
Greek Style Salad
1½ teaspoons olive oil
juice ½ lemon
2-3 anchovies
30g black olives
50g cucumber, cubed
65g feta cheese, cubed
handful fresh parsley, chopped
handful fresh mint
½ dreid oregano
125g cherry tomatoes, halved
50g yellow pepper, cubed
50g radishes, sliced
100g Romaine lettuce, shredded
Mash the anchovies with the olive oil and lemon juice. Season with salt and lots of fresh black pepper.
Cobine the olives, cucumber, feta, herbs, cherry tomatoes, pepper and radishes. Toss with the dressing to coat. Line a plate with the shredded lettuce and mound the salad on top.
Nutrition Summary
Calories (kcal) 339.8
Protein (g) 14.5
Carbohydrate (g) 12.1
Fat (g) 26.1
Fibre (g) 4.4
1½ teaspoons olive oil
juice ½ lemon
2-3 anchovies
30g black olives
50g cucumber, cubed
65g feta cheese, cubed
handful fresh parsley, chopped
handful fresh mint
½ dreid oregano
125g cherry tomatoes, halved
50g yellow pepper, cubed
50g radishes, sliced
100g Romaine lettuce, shredded
Mash the anchovies with the olive oil and lemon juice. Season with salt and lots of fresh black pepper.
Cobine the olives, cucumber, feta, herbs, cherry tomatoes, pepper and radishes. Toss with the dressing to coat. Line a plate with the shredded lettuce and mound the salad on top.
Nutrition Summary
Calories (kcal) 339.8
Protein (g) 14.5
Carbohydrate (g) 12.1
Fat (g) 26.1
Fibre (g) 4.4
Breakfast Sunday 2 September 2007 - Plum Cobbler
One portion Plum Cobbler, a couple nectarines and coffee.
Saturday, September 01, 2007
Dinner Saturday 1 September - Stir Steam with Prawns and Noodles
Stir Steam with Prawns and Noodles
50g baby corn
125g broccoli
200g bean sprouts, blanched
1 sweet, pointed, red pepper (about 80g)
4 spring onions, sliced
30g dry weight flat oriental noodles, cooked
90g cooked prawns
1 portion Stir Steam Sauce
Nutrition Summary
Calories (kcal) 408.4
Protein (g) 34.5
Carbohydrate (g) 57.9
Fat (g) 6.1
Fibre (g) 10.2
50g baby corn
125g broccoli
200g bean sprouts, blanched
1 sweet, pointed, red pepper (about 80g)
4 spring onions, sliced
30g dry weight flat oriental noodles, cooked
90g cooked prawns
1 portion Stir Steam Sauce
Nutrition Summary
Calories (kcal) 408.4
Protein (g) 34.5
Carbohydrate (g) 57.9
Fat (g) 6.1
Fibre (g) 10.2
Lunch Saturday 1 September - Lentil & Kale Soup
Lentil & Kale Soup
1 onion, chopped
3 cloves garlic, chopped
2 teaspoons olive oil
½ each green, red & yellow pepper, chopped
5 ribs celery, chopped
250g dry green or brown lentils
100g kale, chopped
1 litre vegetable stock
Saute the onion, garlic, peppers and celery in the oil until starting to soften . Add the lentils and vegetable stock and simmer until lentils are cooked, about 30-40 minutes. Add the chopped kale and cook for 5 minutes more. Season to taste with salt and pepper.
Makes 4 servings
Nutrition Data per serving
Calories (kcal) 250.5
Carbohydrate (g) 37.4
Protein (g) 17.7
Fat (g) 4.3
Fibre (g) 8.7
Breakfast Saturday 1 September - Plum Cobbler
One portion Plum Cobbler, strawberries, nectarine and coffee.
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