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

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...

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

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!

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.

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.

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

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. "

Modern Products, Inc. website

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!

Epicure Foods
>

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

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.

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

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)

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.

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

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

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

Breakfast Monday 8 October 2007 - Pear & Cheese Bread

Breakfast was two slices Pear & Cheese Bread, some butter & coffee

Dinner Sunday 7 October 2007 - Halibut with Rice & Asparagus

Halibut with Rice & Asparagus
2 halibut fillet (240g)
50g (dry weight) brown basmati rice
50g asparagus
1 tsp instant vegetable bouillon powder
5g butter

No recipe, halibut was just seasoned and baked in foil with a little lemon juice. The rice was boiled in water seasoned with the vegetable bouillon and the asparagus was sauteed in the butter.

Nutrition Data
Calories (kcal) 477.2
Carbohydrate (g) 41.1
Protein (g) 50.1
Fat (g) 11.8
Fibre (g) 2.5

Lunch Sunday 7 October 2007 - "Chicken" Soup

Soya "Chicken" Soup
5 mls olive oil
1 onion, chopped
2 ribs celery, chopped
2 carrots, chopped
500ml vegetable stock
50g dehydrated soy chunks
1 tsp thyme leaves
handful parsley
30g fettuccine, broken into short lengths
salt & pepper to taste

Saute the onions, celery & carrots in the oil until softened; do not brown.

Add the soy chunks, stock, thyme and simmer, covered, over low heat for 30 minutes. Add the pasta and parsley and cook until pasta is done, about 10 minutes further. Correct seasoning with salt & pepper and serve.

Makes one large serving.

Nutrition Data per serving
Calories (kcal) 464.7
Carbohydrate (g) 65.2
Protein (g) 34.5
Fat (g) 8.4
Fibre (g) 10.6

Breakfast Sunday 7 October 2007 - Pear & Cheese Bread

I had two slices Pear & Cheese Bread, some butter & coffee

Pear & Cheese Bread
2 williams Pears (250g)
60 ml water
30g honey
10g dried yeast
30g dried skimmed milk powder
50g cheddar cheese
300g strong white bread flour
1 tsp salt

Cut the pears into ¼ths, remove the core and place in a small non-stick skillet. Cover and cook over very low heat until soft, about 15 minutes. Do not allow to brown. Add a tablespoon of water if they are not releasing any juice. Pass the pears through a sieve.

Add the yeast and honey to the water and allow the yeast to bloom.

Add the pear puree and stir well. Add the dry ingredients, including the cheese, and knead well fro 5 minutes, or until smooth & elastic.

Allow to rise until double in bulk. Punch down and knead again. Allow to rise a second time until doubled, then punch down and knead again.

Form into a loaf, place into a 2lb tin and allow to rise. Bake in a hot oven (Gas 7 or 8) until browned and done.

Makes one 725g loaf

Nutrition Summary per 100g
Calories (kcal) 222.8
Protein (g) 10.2
Carbohydrate (g) 38.7
Fat (g) 3.1
Fibre(g) 1.9

Dinner Saturday 6 October 2007 - Spinach Pastry

Spinach Pastry
120 ready made puff paste
350g spinach
35g mint
3 cloves garlic
lots of fresh black pepper
15g grated Parmesan cheese

Spray a non-stick plan with a little olive oil and saute the spinach with the garlic. When cooked, chop with the mint. Ensure the mixture is fairly dry.

Roll out the pastry into two rectangles, one slightly larger than the other.

Mound the spinach on the smaller piece of pastry and top with the cheese. Cover with the larger piece of pastry and crimp edges firmly together to seal.

Cut one of two vents in the top of the parcel. Brush with a little milk, if desired, to help the pastry brown more evenly.

Bake in a hot oven, Gas 7, for 15-20 minutes until risen and golden. Serve with a grilled tomato.

Makes 1 pastry

Nutrition Summary Per Serving
Calories (kcal) 654.1
Protein (g) 23.6
Carbohydrate (g) 46.2
Fat (g) 41.7
Fibre(g) 9.9 9.9

Lunch Saturday 6 October 2007 - Grilled Monkfish with Spinach Stems and Carrots

Grilled Monkfish with Spinach Stems and Carrots
120g monkfish
1 tablespoon jalapeno jelly

150 Chantenay carrots
1 teaspoon honey
½ teaspoon ground coriander

100g spinach stems
1 clove garlic
10g butter
freshly ground black pepper

No recipes to speak of - I just sprayed the monkfish with a little olive oil, seasoned it and grilled it and had it with a little jalapeno jelly and the veggies.

The carrots are steamed and tossed with the honey & coriander.

The spinach is sauteed with the butter, garlic and pepper.

Nutrition Data
Calories (kcal) 239.1
Carbohydrate (g) 15.0
Protein (g) 23.0
Fat (g) 10.1
Fibre (g) 6.1

Breakfast Saturday 6 October 2007 - Special K & pear

Breakfast was Special K, a Williams pear and coffee.

Dinner Friday 5 October 2007 - Roasted Monkfish & Vegetables

Roasted Monkfish & Vegetables

1 monkfish fillet (120g)
2-3 anchovy fillets

150g small new potatoes
1 small green pepper (about 100g), cut into chunks
½ yellow pepper (about 80g), cut into chunks
3 cloves garlic
1 red onion (about 120g), cut into chunks
170g cherry tomatoes
10g capers
2-3 green chillies, chopped fine
handful fresh basil

65g fine beans, steamed

Use a small knife to cut slits into the fish. Insert a piece of anchovy into each slit, so that the fish is larded with anchovy. How much you add is up to you, but I used 3 fillets of anchovy on my monkfish.

Parboil the new potatoes and spray with olive oil. Place in a roasting try and pop into a hot oven (Gas 7 or 8) Give the a 5-10 minute head start, as they need longer than the softer vegetables.

After about 5-10 minutes, add the pepper chunks, cherry tomatoes, red onion chunks to the roasting tray. toss to combine every thing and spray with a little more oil.

Make a space in the centre of the tray and add the monkfish fillet.

Return to over and roast for a further 15 minutes, or until everything is cooked (keep an eye on the fish and make sure it does not get dried out).

Remove the fish from the try and place on a serving plate. Add the basil, chillies and capers to the roasted veggies and toss well to combine.

Serve with the fish and steamed beans.

Nutrition Data
Calories (kcal) 350.0
Carbohydrate (g) 51.6
Protein (g) 30.6
Fat (g) 3.6
Fibre (g) 10.8

Lunch Friday 5 October 2007 - Avocado, Chicory & Tomato Salad

Avocado, Chicory & Tomato Salad
juice of 1 lime
10g agave nectar
10g mustard
Adobo seasoning
Montreal steak seasoning

140g chicory
90g celery
1 small avocado (about 85g)
1 fat tomato
handful coriander

Make a dressing with the lime juice, nectar, mustard & seasoning. Toss with the chicory, celery, avocado, tomato & coriander and serve

Nutrition Data
Calories (kcal) 271.4
Carbohydrate (g) 19.7
Protein (g) 5.2
Fat (g) 19.1
Fibre (g) 7.1

Breakfast Friday 5 October 2007 - Special K

"Untitled" from the series "As of December 1969" by Zach Taylor

Breakfast was Special K and coffee.

Dinner Thursday 4 October 2007 - Cauliflower Cheese

Cauliflower Cheese
200ml vegetable stock
10g cornflour
30 ml extra thick single cream
50g reduced fat Cheddar
20g Parmesan cheese
1 teaspoon Worcestershire sauce
1 teaspoon Colman's English mustard powder
few drops Tabasco

300g cauliflower
150g carrots
80g fine beans

200g potatoes, roasted with spray oil

Make the cheese sauce by combining the cold vegetable stock and cornflour. Cook over low heat until thickened, about 5 minutes. Add the cream, cheeses, Worcestershire sauce, mustard & Tabasco. Cook over low heat until cheese melts. Season to taste with salt & pepper.

Serve the sauce over the steamed cauliflower and add the carrots, beans and roasted potatoes.

Nutrition Summary
Calories (kcal) 716.0
Protein (g) 36.9
Carbohydrate (g) 69.0
Fat (g) 34.0
Fibre (g) 13.0

Lunch Thursday 4 October 2007 - Bulgarian Spinach Soup

Bulgarian Spinach Soup
1 onion, chopped (about 180g)
3 cloves garlic, crushed
3 teaspoons olive oil
75g spinach
handful fresh mint
handful fresh basil
500ml vegetable stock
1 can chopped tomatoes in juice (400g)
30g orzo pasta
juice 1 lemon
1 large, free range organic egg

This is a recipe from an old boyfriend's mother; she was a lovely woman from Bulgaria named Binka Roze.

Saute the onions and garlic in the oil until soft. Add the chopped spinach, herbs, stock and tomatoes.

Cover and cook for about 15 minutes.

Add the orzo and cook for a further 15 minutes, or until the pasta is cooked.

Remove the soup from the heat. Beat together the lemon juice & egg. Pour the egg into the soup, cover and allow to stand without stirring for about 5 minutes, until the egg is set into florets.

Check the seasoning and serve.

Makes 1 large serving
Nutrition Data per serving
Calories (kcal) 497.6
Carbohydrate (g) 59.2
Protein (g) 20.0
Fat (g) 19.9
Fibre (g) 9.4

Breakfast Thursday 4 October 2007 - Porrage & Pear

Breakfast was Scott's Porage Oats and 30g dried pears with coffee.

Dinner Wednesday 3 October 2007 - Pappardelle with Quark & Asparagus

Pappardelle with Quark & Asparagus
100g asparagus, steamed
90g pappardelle, cooked
2 cloves garlic, crushed
125g quark
1 teaspoon concentrated vegetable stock
15g Parmesan cheese, grated
salt & freshly ground black pepper to taste

Spray a non-stick pan with a little oil and saute the garlic until soft and fragrant - a minute or two.

Add the quark, concentrated vegetable stock and cooked pappardelle to the pan. Work quickly over low heat to just warm through the quark; do not over heat or it will curdle.

Season to taste and top with the Parmesan. Serve with the steamed asparagus.

Nutrition Data
Calories (kcal) 504.5
Carbohydrate (g) 71.9
Protein (g) 37.2
Fat (g) 7.7
Fibre (g) 4.6

Lunch Wednesday 3 October 2007 - Spinach & Avocado Salad in Tortilla Bowl

Spinach & Avocado Salad in Tortilla Bowl
1 flour tortilla
juice ½ lemon
5g honey
5g mustard
50g spinach
1 small avocado (about 85g)
1 fat tomato
3 spring onions
handful coriander leaves

90g Quorn "ham slices"
handful pepperoncini

Make a tortilla bowl.

Mix together the lemon, honey & mustard and use to dress the spinach. Line the tortilla bowl with spinach.

Combine the avocado, tomato, spring onions & coriander and mound on the spinach.

Serve with the Quorn & peppers.

Nutrition Data
Calories (kcal) 435.7
Carbohydrate (g) 49.3
Protein (g) 11.0
Fat (g) 21.7
Fibre (g) 8.1

Breakfast Wednesday 3 October 2007 - Fruit & bread

Breakfast was two Bran & Linseed Rolls with Marmite, a Williams pear and coffee

Dinner Tuesday 2 October 2007 - Noodle Stir Steam with Fish Cakes

Noodle Stir Steam with Fish Cakes
Tonight's selection:
54g dried Chinese egg noodles
5 Se Aroy Hot Thai fish cakes
70g broccoli
70g carrots
¼ yellow pepper, sliced (about 40g)
handful fresh coriander
1 portion Stir Steam Sauce

Nutrition Data
Calories (kcal) 490.6
Carbohydrate (g) 75.8
Protein (g) 29.2
Fat (g) 7.8
Fibre (g) 5.8

Lunch Tuesday 2 October 2007 - Black Rice & Salmon Salad

Black Rice & Salmon Salad

50g (dry weight) black Japonica rice
1 pack (115g) hot smoked salmon flakes
3 spring onions, sliced
75 fine beans, cooked
handful fresh parsley, chopped
juice 1 lime
1 teaspoon macadamia nut oil
1 teaspoon honey (about 10g)
Big handful wild rocket (about 45g)

Make a dressing of the oil, lime juice & honey. Season well with salt & pepper.

Toss together the cooked rice, spring onions, fine beans and parsley. Add the dressing and combine gently but thoroughly - don't break up the salmon too much.

Serve on a bed of wild rocket.

Nutrition Summary
Calories (kcal) 457.9
Protein (g) 38.0
Carbohydrate (g) 46.4
Fat (g) 14.0
Fibre (g) 6.5

Breakfast Tuesday 2 October 2007 - Bread & fruit

Brekkie was two Bran & Linseed Rolls, Marmite, an apple & coffee

Dinner Monday 1 October 2007 - Swordfish with Balsamic Glaze

Swordfish with Balsamic Glaze
1 swordfish steak (about 120g)
10g butter
5g Dijon mustard
5g honey
1 tablespoon balsamic vinegar
10g capers

Melt butter in a non-stick skillet along with the honey. Add the mustard and balsamic vinegar and mix.

Add the swordfish fillet to the pan and cook for about 4-5 minutes on either side, depending on the thickness of your steak. The sauce should reduce and become syrupy, but not burn, so keep the heat low and swirl the pan regularly.

Remove the fish and keep warm. Strain the sauce (if required/desire) and add the capers. Pour the sauce over the fish and serve.

I had this with
170g cauliflower, steamed
100g fine beans, steamed
200g potatoes, parboiled and roasted

Nutrition Data
Calories (kcal) 401.7
Carbohydrate (g) 33.5
Protein (g) 31.5
Fat (g) 15.9
Fibre (g) 7.6

Lunch Monday 1 October 2007 - Prawn & Avocado Salad

Prawn & Avocado Salad
40g wild rocket
large handful fresh coriander
2 baby avocados (about 160g total)
½ lime
200g sungold cherry tomatoes
95g cooked prawns
1 tablespoon Tabasco Jelly
2 tablespoons Thai style Dressing

Mix together the dressing and jelly and marinate the prawns in the mixture for 20-30 minutes while you prepare the rest.

Peel and quarter the avocados and squeeze over the lime juice. Halve or quarter the tomatoes, according to size. Toss together the rocket & coriander and use to line a serving plate.

Arrange the prawns, avocado & tomatoes on the leaves. Pour over the dressing/marinade and serve

Nutrition Data
Calories (kcal) 533.5
Carbohydrate (g) 22.8
Protein (g) 23.7
Fat (g) 38.9
Fibre (g) 9.2

Lunch Wednesday 10 October 2007 - Tuna Steak with Udon & Spinach Stems

If you are lucky enough to get fresh spinach with really nice fat stems and a bit of root attached, they make a lovely vegetable in their own right.

Just wash carefully in several changes of water and trim the stems.

Tuna Steak with Udon & Spinach Stems
1 pack seafood flavour udon soup noodles
50g red onion, cut in thin strips
1 tuna steak (130g)
1 tablespoon mirin
1 tablespoon soy sauce
70g spinach stems
50g red pepper, cut in thin strips
1 spring onions, finely sliced
1 teaspoon gomasio

Marinate the tuna steak in the mirin and soy for at least 30 minutes. Spray with a little flavourless oil and pop under the grill and grill on either side until it is as cooked as you like. Brush with the marinade during cooking.

Add the red onions to the udon noodles and cook according to package instructions.

Place the noodles and broth in a large serving bowl and top with the grilled tuna steak, spring onions, steamed spinach stems and red pepper strips. Garnish with gomasio and serve.

Nutrition Data
Calories (kcal) 602.8
Carbohydrate (g) 72.4
Protein (g) 43.6
Fat (g) 10.0
Fibre (g) 3.1

Breakfast Friday 10 August - Bran & LInseed rolls

Started the day off with a Bran & Linseed Roll, banana and coffee