Lunch Saturday 5 August - Thai Style Mango & Tomato Salad

I made another Thai style Mango & Tomato Salad with Prawns. Have a look at the entry for

Lunch Wednesday 26 July

if you want the recipe.

Here is the mugshot of this particular luncheon:

Breakfast Saturday 5 August- Raspberries

Today started off with 1 sliced of multiseeded bread with Marmite and a large punnet of raspberries. Oh, and of course, the requisite 2 mugs of coffee.

My coffee mug is rather large. It holds half a litre.

Well, it is from Texas... (a hangover from my Enron days).

Dinner Friday 4 August - Marinated Tuna Steak with Peppers in Chilli Bean Sauce

Marinated Tuna Steak with Peppers in Chilli Bean Sauce
1 tuna steak (about 165g)
2 cloves garlic, crushed
1" piece of ginger, peeled & grated
1 or 2 dried red chillis, crushed (to taste)
2 tablespoon dark soy sauce
3 tablespoons Shao Shing rice wine (or dry sherry)
1 heaped tablespoon Chinese chilli bean paste
1/2 teaspoon sesame oil
3 smallish different coloured peppers, de-seeded and cut into strips - I have yellow, orange & red here (375g)
4 spring onions

To make the marinade, mix together 1 tablespoon soy sauce, 1 clove garlic, crushed, the crushed red chilli and half the ginger. Add the tuna steak and turn several times to coat all surfaces with the marinade. Leave to stand at least 30 minutes.

Spray a non-stick skillet with flavourless oil and bring to medium heat. Add the marinaded tuna steak and cook 2-3 minutes each side, or however done you like your tuna. Baste with the marinade during cooking. Remove the tuna from the heat and reserve.

In the same pan, add the remaining garlic & ginger and fry briefly. Add the peppers and stir fry until just cooked (about 3-4 minutes). Use the shao shing to cool the pan as it gets hot - sprinkle a little shao shing to cool things down, then when it evaporates, add a bit more as necessary. Finally, add 1 tablespoon dark soy sauce, the chilli bean paste, the chopped spring onions and the sesame oil. Remove from heat and mix well.

Leave to cool to room temperature and serve with the tuna steak.

The peppers are garnished here with some little red spring onions I found in M&S.


Nutrition Data per serving
Calories (kcal) 373.5
Carbohydrate (g) 32.2
Protein (g) 43.5
Fat (g) 10.2
Fibre (g) 6.1

Lunch Friday 4 August - Pistou redux

Have started an undoubtedly over ambitious redecoration project. Spent entire day prepping the hallway for repainting.

Lunch was some of the Pistou with Almond Pesto from the day before.

Breakfast Friday 4 August- Blueberries

Just a typical breakfast of muesli, blueberries & coffee.

Dinner Thursday 3 August - Veg-0-rama

Every now and then I like nothing better than a plain, old plate of steamed veggies. Tonight was one of those nights when I had a "veg-0-rama"

1 carrot (about 70 g)
100g broccoli rabe
100 g fine beans
90g broad beans
200g new potatoes

Wash, chop etc as you like it, steam and serve.

Lunch Thursday 3 August - Pistou

Well, as I had all the pesto from the windblown tomato disaster (see 1 August) , I decided to make Pistou. Sorry, but steam has slightly fogged camera lens!

Pistou
100g dried haricot beans, soaked overnight
1 teaspoon thyme
100g raw onion, chopped (one large onion)
2-3 cloves garlic, crushed
2 courgettes, halved lengthwise and cut into bite sized chunks (about 120g)
1 carrot, chopped (about 70g)
small bundle (about 60g) fine beans, cut into 1" segments
2 fat vine ripened tomatoes (about 250g), peeled and coarsely chopped
150g small new potatoes, halved or quarters as required to make them bite sized
50g spaghetti, broken into pieces
3 Teaspoon Marigold Vegetable Bouillon Powder
2 tablespoons tomato puree
a few sprigs parsley
1 bay leaf

Soak the beans over night. Next day, bring to a boil and boil rapidly for 10 minutes, then reduce the heat and simmer until just tender, about another 30 minutes.

Spray a large pot with olive oil. Add the garlic & onions and saute over low heat until translucent. Add the carrots and sweat for a few minutes. Add the courgettes, tomatoes, fine beans, haricot bean and their liquor and enough water to cover. Add the bay leaf and Marigold (or veggie stock of your choice), new potatoes & tomato puree. Cover and simmer until everything is tender, about 30 mins.

Finally, add the broken spaghetti and cook until pasta is done, about 10 minutes. Stir in the parsley.

To serve, ladle into a bowl and top with a dollop of fresh pesto (see 1 August for recipe). Stir the pesto into the soup and enjoy.


Nutrition Data per serving (not counting pesto!)
Calories (kcal) 230.2
Carbohydrate (g) 40.6
Protein (g) 14.3
Fat (g) 1.8
Fibre (g) 10.7

Breakfast Thursday 3 August- Blueberries!

Again. I am loving the summer fruits - blueberries, strawberries, raspberries, cherries, blackcurrants (hmmm - must pick some up).

So, today I had muesli (working on the food horde) and blueberries for brekkers.

Dinner Wednesday 2 August - Scallops, Broccoli & Peppers in Chili Bean Sauce

Scallops, Broccoli & Peppers in Chili Bean Sauce

2 cloves garlic, crushed
1 inches ginger, peeled and grated 135g tenderstem broccoli (broccoli rabe)
80 sweet red pepper
220g scallops
4 spring onions
25g (heaped tablespoon) Chinese Chili Bean Paste
3 tablespoons soy sauce
3 tablespoons Shao Shing rice wine (or dry sherry)

Spray a non-stick wok with a bit of flavourless oil. Bring to medium heat. Add the garlic & ginger and fry briefly. Add the broccoli & peppers and stir fry until half cooked (about 2-3 minutes). Use the shao shing to cool the pan as it gets hot - sprinkle a little shao shing to coll things down, then when it evaporates, add a bit more as necessary.

When the veggies are half cooked, add the scallops. How long the scallops need to cook depends on the size and how well cooked you like them. I had large scallops and like them lightly cooked - as soon as the are translucent, they are done as far as I am concerned. But get the wok good and hot, move the veggies to the side and plop in those scallops. Keep shaking the pan and sprinkling shao shing as required to keep things moving.

When the scallops are just done, add the soy sauce & chilli bean paste and toss well to coat. Finally, toss in the spring onions, remove from heat and give it all a good shake about before digging in.


Nutrition Data
Calories (kcal) 311.4
Carbohydrate (g) 27.4
Protein (g) 43.7
Fat (g) 2.5
Fibre (g) 6.9

Lunch Wednesday 2 August - Egg Mayonnaise & Cress

What can I say? Busy day and this is a bit of an English "classic".

Breakfast Wednesday 2 August - Cherries!

Breakfast today was rest of the M&S freebies cherries, some museli and coffee.

Dinner Tuesday 1 August - Pan Seared Monkfish with Pesto

Pan Seared Monkfish with Pesto
110g fresh monkfish fillet
30g fresh pesto (see below)
salt & pepper to taste

Spray a non-stick skillet with a little olive oil. Season the monkfish fillet and add to the hot pan. Cook for 2-3 minutes each side, or until just barely done. Cooking time will vary according to the thickness of your fillet.

Top the fish with freshly made pesto and pop under a pre-heated grill until the pesto is bubbling and just starting to turn golden brown.

Nutrition Summary
Calories (kcal) 199.7
Protein (g) 21.4
Carbohydrate (g) 1.4
Fat (g) 12.2
Fibre (g) 0.6

Served here with mixed leaves and Santini/green tiger tomatoes.

Normally of course, pesto is made with pine nuts. Had a bit of a disaster today though. It was VERY windy here today; so much so that when I got in from Oxford St I found that the wind had blown one of my window boxes down. My tomatoes were scattered all about (the vines are OK, at least) and my globe basil plant was more or less crushed.

So, I plucked off off the broken basil branches and found I had 50g of fresh basil - rather a lot of a herb that does not keep very well.

I was going to make some pesto and have my monkfish grilled with pesto tonight for din-din, but found I did not have (or more likely, cannot find) and pine nuts. But, I did have almonds, so I tried them instead and it makes a very nice pesto.

Fresh Almond Pesto
50g fresh basil leaves
4 cloves garlic
30g parmigiano reggiano
30g almonds
2 tablespoons extra virgin olive oil
salt & black pepper to taste.

Whizz everything together in a food processor or blender until smooth. If you have lots of free time, make it in a mortar & pestle (and build up your upper arms).

Makes about 3 servings/60g each
Per Serving
Calories (kcal) 195.8
Protein (g) 5.5
Carbohydrate (g) 1.7
Fat (g) 18.5
Fibre(g) 0.3

Lunch Tuesday 1 August - Cold Potato & Herb Soup

I was flipping through Anthony Bourdain's Kitchen Confidential last night and re-read the passage about his first experience of vichyssoise when he was on the QE2 en route to his family home in France.

Got me thinking about vichyssoise (which I love). Sadly, it is not a very low-cal dish between the butter and whipping cream. So, this is NOT vichyssoise, but it is the sort of bastard child of vichyssoise.

Cold Potato & Herb Soup
200g potatoes
1/2 onion (about 50g)
small piece leek (about 30g)
2 cloves garlichandful parsley (about 5g)
handful chives (about 5g)
3 teaspoons Marigold boullion powder
100g (1/2 tub) extra light Philadelphia Cream Cheese
salt and white pepper to taste

Chop onions, leeks & garlic. Peel potatoes. Place all vegetables in a pot and cover with about one pint vegetable stock made up from the Marigold powder and water (or your preferred stock).

Simmer over low heat until all vegetables are tender. Puree with the extra light Philadelphia style cream cheese.

Add enough water to make to preferred soup consistancy (I like it fairly thick). Check seasoning and add salt & white pepper to taste. Add the finely chopped parsely and chives. Allow to cool, then chill in fridge and serve garnished with a few fresh chives.

Makes 2 large bowls.

Nutrition Summary Per Serving
Calories (kcal) 164.3
Protein (g) 9.5
Carbohydrate (g) 23.2
Fat (g) 3.9
Fibre(g) 2.8

Breakfast Monday 1 August - Cherries

Welcome to August.

Polished off the other half of the punnet of cherries this AM.

Dinner Monday 31 July - Composed Salad

Composed Salad
140g mixed leaves
200g asparagus, steamed
100g cherry tomatoes (I have a mixed of green tiger and red & yellow santini here)
4 quails eggs, hard boiled
1/2 jar roasted artichokes
115g hot smoked salmon flakes

Arrange everything attractively (we do "eat with our eyes") and dig in.


Calories (kcal) 526.8
Protein (g) 48.0
Carbohydrate (g) 16.5
Fat (g) 28.7
Fibre (g) 11.8

Lunch Monday 31 July - Cannellini Bean Salad

Cannellini Bean Salad
1 teaspoon mustard
1 teaspoon sugar
1 teaspoon hemp oil
1 tablespoon sherry vinegar
salt & freshly ground black pepper
1 tablespoon fresh chives (about 5g)
Mix together to make a dressing. Add some of the bean liquor to bulk out the dressing.

1 can (235g drained) cannellini beans (white kidney beans)
1 small sweet red pepper (about 50g) cut in fine strips
1/2 sweet onion, finely sliced (about 50g)
100g mange tout, halved lengthwise and blanched in boiling hot water for 2 minutes, then refreshed in cold water

Toss all ingredients together. Pour over the dressing and allow to stand at least 30 minutes before serving, so flavours can develop.

Line a serving plate with mixed leaves. Pile to bean salad on top and garnish with 100g green tiger tomatoes, quartered.

Calories (kcal) 357.1
Protein (g) 22.3
Carbohydrate (g) 51.3
Fat (g) 6.7
Fibre (g) 15.7

Breakfast Monday 31 July - Cherries

Brekkie was half of a large punnet of cherries (free from M&S in one of their food porn ad campaigns), 2 toast, coffee.

Here is the partial evidence:

Dinner Sunday 30 July - Courgette & Feta Fritters

Courgette & Feta Fritters
2-3 spring onions, sliced finely
1 tablespoon dill
1 teaspoon paprika
small handful fresh parsley, chopped
1 large free range organic eggs
3 oz plain flour
100g feta cheese
400g courgettes, grated
salt & freshly ground black pepper

Sprinkle the grated courgettes with salt and mix well. leave to stand about 30 minutes, then squeeze all the excess water from the courgettes with your hand. LOTS of water comes out.

Mix the flour into the squeezed out courgettes. Add the dill, parsley, paprika and black pepper and mix again. Crack in the egg and mix well. Finally, add the crumbled feta cheese and mix again. If the mixture seems too dry, add a tablespoon of water.

Spray a non-stick skillet with olive oil and add the fritter mix to the hot pan in tablespoonfuls. Fry on either side until golden brown. Serve with slices of lemon or lime.

Makes ten fritters.

Nutritional Data per fritter
Calories (kcal) 71.0
Carbohydrate (g) 7.4
Protein (g) 4.0
Fat (g) 2.8

Also on the plate here (aside from some romaine and flat leaf parsley) are some cute little "green tiger" tomatoes I picked up in M&S. They are a very dark red inside and green & red striped on the outside. The skins are a bit tougher than normal cherry tomatoes, but they are VERY tasty. I shall be buying these again!

I will try to save some of the seed for future cultivation as well. I am pretty pleased with the tomatoes I have in my window boxes right now, although I have not been able to harvest any yet.

Lunch Sunday 30 July - Kale Soup

I love kale, but always seem to eat it the same way. I have a recipe called "savoury kale" which is kale sauteed with garlic, onions and crushed chilli. Normally, I serve it with balsamic vinegar added just before serving.

This dish started out as savoury kale, but then morphed into this soup/stew as I wanted to try something different.

Kale Soup
300g kale, washed & chopped
2 onions, chopped
one carrot, sliced thinly
2-3 cloves garlic, sliced
20g texturized vegetable protein/dried soy mince
50g short grain brown rice
3 teaspoons Marigold bouillon
salt & freshly ground black pepper to taste

Spray a pot with a little olive oil and saute the onions and garlic until soft. Add the kale, carrot, soy mince, rice, bouillon and enough water to cover everything. Cover and simmer until rice is cooked, about 45 minutes.

This makes two large bowls.

Nutrition data for entire recipe
Calories (kcal) 448.3
Protein (g) 25.7
Carbohydrate (g) 74.5
Fat (g) 7.3
Fibre (g) 13.9

Breakfast Sunday 30 July - Blueberries

Started the day with two pieces of wholemeal toast, a huge punnet of Polish blueberries and coffee.