Lunch Wednesday 13 June - Composed Salad

65g smoked rainbow trout
100g pickled beet root
100g dwarf beans
1 fat tomato
1 small avocado (about 100g)
4 quails eggs, hard boiled
1 homemade dill pickle

Prettify it on a plate and consume...

Nutrition Data
Calories (kcal) 439.7
Carbohydrate (g) 19.1
Protein (g) 25.5
Fat (g) 29.2
Fibre (g) 9.0

Breakfast Wednesday 13 June - All Bran

Yes, more All Bran, more Horlicks, more coffee. No fruit today.

When will I run out of All Bran and Horlicks?

Still, on the plus side, when the All Bran is gone the cereal hoard will be VANQUISHED and I will only have Mornflake Oat Bran and a recently acquired box of Scott's Porrage Oats in the house. It has taken me since August of last year to work through them, but I have killed most of the hoard.



Why on Earth did one person have som many types of cereal at one time? Jerry Seinfeld syndrome?

Dinner Tuesday 12 June - Thai Marinated Mahi Mahi with wild rice salad

Thai Marinated Mahi Mahi with wild rice salad

Make a marinade of:
Juice 1 lime
1 tablespoon Thai fish sauce
1 clove garlic, crushed
1 chilli, sliced fine

Add
200g mahi mahi filet
and leave to marinate at least 1 hour or up to overnight.

Pre-heat the grill. Place the the mahi mahi on a lightly oil non-stick tray and grill until just done, according to the thickness of your fish. Baste generously with the marinade during cooking. Keep the heat high and the marinade should be reduced to nothing by the time the fish is cooked.

Make a salad by combining

200g wild rice, cooked (about 50g dry weight)
juice ½ lime
25g Thai oyster sauce
1 clove garlic
2-3 chillis
100g sugar snap peas, blanched
½ yellow pepper, slice thinly (about 75g)
2-3 spring onions, sliced thinly (about 25g)

Line a plate with a salad made up of:

75g shredded Romaine
large handful fresh coriander leaves
large handful fresh mint leaves
1 carrot, sliced thinly

Arrange half the mahi mahi (100g) and wild rice salad on top. Garnish with a thinly slice carrot (for some extra crunch) and serve.

Nutrition Data
Nutrition Summary
Calories (kcal) 448.5
Protein (g) 37.7
Carbohydrate (g) 70.1
Fat (g) 2.3
Fibre (g) 6.9

Lunch Tuesday 12 June - Mushroom Pate in a Markouk Wrap

Mushroom Pate in a Markouk Wrap
1 Markouk wrap
1 portion Mushroom Pate
2 spring onions, shredded
1 Romaine heart, shredded
5 cherry tomatoes
20g pickled jalapeno peppers

Spread the wrap with the pate. Sprinkle on the lettuce and spring onions and wrap/roll/spindle & mutilate.

Garnish with tommies and peppers and eat.

Nutrition Summary for meal
Calories (kcal) 465.7
Protein (g) 27.1
Carbohydrate (g) 85.9
Fat (g) 1.8
Fibre (g) 9.4

Mushroom Pate
165 mushrooms
1 shallot
2 gloves garlic
100ml vegetable stock
1 200g tub low fat soft cheese

Chop mushrooms, shallot and garlic. Add to a non stick pan with the stock and simmer, covered until well cooked. Remove cover and continue to cook until all liquid is evaporated and mixture is fairly dry.

Add to the soft cheese and season highly with pepper and salt.

Makes 2 generous servings.

Nutrition Data per serving
Calories (kcal) 76.7
Carbohydrate (g) 4.8
Protein (g) 13.2
Fat (g) 0.6
Fibre (g) 2.5

Breakfast Tuesday 12 June - More of the same...

++ =

breakfast

Dinner Monday 11 June - Asparagus Schioppi

Asparagus Schioppi
150g asparagus, steamed
70g Schioppi pasta tubes, boiled
100ml asparagus or veggie stock
1 teaspoon cornflour
1 tablespoon single cream

15g grated Parmesan cheese

Combine the asparagus stock & cornflour and cook over low heat until thickened. Season well and add the cream.

Combine the sauce with the hot, steamed asparagus and freshly boiled pasta. Sprinkle over the Parmesan and serve.

Nutrition Data
Calories (kcal) 375.6
Carbohydrate (g) 62.4
Protein (g) 16.6
Fat (g) 6.7
Fibre (g) 5.8

Lunch Monday 11 June - Blue Brie Markouk Wrap

Blue Brie Markouk Wrap
1 Markouk wrap
50g blue brie
2 tablespoons mango chutney (30g)
100d shredded Romaine lettuce
1 spring onion, shredded
160g cherry tomatoes

I had some Dina Food Ltd Markouk Village Wraps that I had picked up in Waitrose - they are pretty massive and I probably could have made 2 or 3 wraps with one, but I was feeling greedy so I ate the whole thing.

Spread the wrap with the chutney, add the grated, thinly sliced or chopped brie and the lettuce. Roll and/or fold as is your wont.

Consume with tomatoes!

Dina Foods

Breakfast Monday 11 June - You will never guess...

That's right - All Bran, Horlicks and - SATSUMAS!

Dinner Sunday 10 June - Leftover Quorn "Beef" Stew (and I made some crisprolls)

Dinner was just some leftover Quorn "beef" Stew and 80g peas.

Being a Sunday, I decided to do a spot of baking and I made some coarse bran rolls to be made into crisprolls

Crisprolls
10g dried yeast
1 tablespoon (20g) golden syrup
200ml tap water
250g very strong white bread flour
1 large free range organic egg
50g coarse wheat bran
1 tsp salt

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

Add 150g flour, the egg, salt and bran. Mix well and add as much of the remaining flour as required to get a soft dough. Knead lightly and leave to rise until double in bulk.

Knock back and knead with the rest of the flour until smooth and elastic. Shape into 15 rolls and arrange on baking trays. Leave to rise until doubled in bulk, then bake in a hot oven for about 15 minutes.

Allow to cool, then split each roll lengthwise into two halves. Arrange on a baking tray at dry in a low oven until perfectly crisp, an hour or more.

Makes 15 rolls/30 Crisprolls

Nutrition Data per crisproll
Calories (kcal) 36.7
Carbohydrate (g) 6.3
Protein (g) 1.8
Fat (g) 0.5
Fibre (g) 1.1

Lunch Sunday 10 June - Composed Salad with Herb Mayonnaise

Composed Salad with Herb Mayonnaise
65g smoked rainbow trout
½ jar marinated artichoke hearts (100g)
10 cherry tomatoes (about 100g)
1 homemade dill pickle
150g new potatoes
small handful fresh dill
few sprigs tarragon
2 tablespoons low fat mayonnaise
lime juice

Make a sauce by combining the mayonnaise with some fresh chopped dill & tarragon and a squeeze of lemon juice.

Boil the new potatoes and toss them with some fresh chopped dill while hot. Allow to cool, then arrange on a plate with the other ingredients and scoff at will.

Nutrition Data
Calories (kcal) 494.5
Carbohydrate (g) 39.2
Protein (g) 35.7
Fat (g) 23.1
Fibre (g) 12.5

Breakfast Sunday 10 June - All Bran blah-de-blah...

Another Taylor's Gold pear relieved the tedious brekkie.

Actually, I quite enjoy Horlicks on cereal; I am just tired of posting about it and I am sure you are pretty bored of reading about it, too.

Dinner Saturday 9 June - A Composed Salad

Composed Salad
115g hot smoked salmon flakes
100g pickled beet root
100f fine beans, steamed
100g cherry tomatoes
3 quails eggs, hard boiled

Slap it on a plate and eat!

Nutrition Data
Calories (kcal) 323.8
Carbohydrate (g) 15.7
Protein (g) 37.7
Fat (g) 12.4
Fibre (g) 5.5

Lunch Saturday 9 June - Bean Salad with Artichoke Hearts

Bean Salad with Artichoke Hearts
20g Manuka honey
juice ½ lemon
10ml macadamia nut oil

1/2 can butter beans (about 112g)
160g cherry tomatoes
100g fine beans
½ jar marinated artichoke hearts (about 100g)
1 rib celery (about 30 g)
2 spring onions, sliced
80g Romaine lettuce, shredded

This is basically a repeat of Thursday's lunch...

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

Combine butter beans, fine beans, artichoke hearts, tomatoes, spring onions, & celery. Pour over the dressing. Combine gently, but thoroughly.

Line a plate with the shredded lettuce, pile the salad on top and serve.

Nutrition Data
Calories (kcal) 458.1
Carbohydrate (g) 47.9
Protein (g) 14.4
Fat (g) 23.3
Fibre (g) 15.9

Breakfast Saturday 9 June - All Bran and zzzzzzzz

Yes, more All Bran, more Horlicks and another dragon fruit...



This wild looking guy is a dragon fruit cactus, Hylocereus undatus.

Serves me right for "bulk buying".

Dinner Friday 8 June - Wild Rice & Veggies with Cheese Sauce

Wild Rice & Veggies with Cheese Sauce

One of my favourite meals....
50g wild rice, cooked (50g dry yields about 200g cooked)
150g asparagus
100g tenderstem broccoli (broccoli rabe)
1 serving Cheese Veloute

Cheese Veloute
200ml vegetable stock
10g cornflour
½ teaspoon dry mustard powder
1 teaspoon Worcestershire sauce
1 tablespoon single cream
50g reduced fat cheddar cheese (I had some LesKol)

Combine veggie stock with cornflour, mustard & worcestershire sauce and cook over low heat until thickened. Add the cream and the cheese and stir until cheese melts. Season with salt & pepper and serve.

Nutrition Data for full meal
Calories (kcal) 473.2
Carbohydrate (g) 55.6
Protein (g) 30.5
Fat (g) 13.8
Fibre (g) 5.1

Lunch Friday 8 June - Celeriac & Apple Soup with Toasted Almonds

Celeriac & Apple Soup with Toasted Almonds
240g celeriac, peeled and cut into cubes
1 Red Delicious apple, cored but not peeled (about 240g)
90g celery, chopped
400ml vegetable stock
few sprigs parsley, chopped
45ml single cream
25g flaked almonds

Combine celeriac, apple & celery in a pot. Cover with vegetable stock and simmer until tender.

Blitz everything together with a hand blender or in a blender jar. Add salt & pepper to taste (be sparing). Add 30mls cream and the chopped parsley.

Toast the almonds in a dry frying pan until golden and crisp; careful as they burn easily. Garnish the soup with the reserved tablespoon of cream and the toasted almonds.

Makes 1 large serving
Nutrition Data per serving
Calories (kcal) 454.1
Carbohydrate (g) 54.8
Protein (g) 11.6
Fat (g) 22.9
Fibre (g) 12.0

Breakfast Friday 8 June - All Bran, Horlicks & Dragon Fruit

That's a whole mess'o'dragons


Another bowl of All Bran, another 2 scoops of Horlicks and a dragon fruit, for a change.

Dinner Thursday 7 June - Veggie Sausages with Celeriac Chips

2 Cauldron Foods Cherry Tomato & Basil vegetarian sausages
150g celeriac
160g runner beans
80g tenderstem broccoli (broccoli rabe)
1 serving Onion Gravy

No real recipe here; just cut the celeriac into "chips", sprayed them with olive oil and roasted them with the sausages.

Served up with the steamed veggies and onion gravy.


Nutrition Data
Calories (kcal) 353.8
Carbohydrate (g) 45.9
Protein (g) 18.5
Fat (g) 11.3
Fibre (g) 10.8

Lunch Thursday 7 June - Bean & Avocado Salad

Bean & Avocado Salad

20g honey
juice ½ lemon
10ml macadamia nut oil

½ can butter beans (about 112g)
100g fine beans, cooked
1/2 red pepper, sliced (abut 80g)
2 spring onions, sliced (about 30g)
1 small avocado, cut into chunks
1 fat tomato, cut into chunks
1 rib celery, sliced (about 30g)
small handful fresh basil
80g Romaine, shredded

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

Combine butter beans, fine beans, red pepper, spring onions, avocado , tomato & celery. Pour over the dressing and add the basil leaves. Combine gently, but thoroughly.

Line a plate with the shredded lettuce, pile the salad on top and serve.

Nutrition Data
Calories (kcal) 513.6
Carbohydrate (g) 49.6
Protein (g) 15.1
Fat (g) 28.1
Fibre (g) 14.9

Breakfast Thursday 7 June - All Bran & Horlicks

So here is a picture or the Horlicks factory in Slough. It is, according to Wikipedia, a local landmark!

Breakfasted in All Bran flakes, Horlicks light, strawberries & coffee.