Dinner Wednesday 31 October 2007 - Edamame Fritters

Edamame Fritters
1 carrot, shredded
80g edamame soy beans, cooked
2 spring onions, finely sliced
1 tablespoon mirin
1 teaspoon 7 spice pepper
1 small egg yolk
100ml carbonated water
100g potato flour
½ tsp salt

Marinate the carrot, edamame & spring onions in the mirin & 7 spice for at least an hour.

Make a batter by combining the egg yolk, water, potato flour and salt. Add the vegetables to the batter and combine.

Spray a non-stick skillet with a little oil and place over medium heat. When the skillet if hot (a drop of water skitters across it when dropped), add the batter to the pan in small ladelfuls. Fry on one side until crisp and browned, about 5 minutes, then flip over and cook on other side.

Served with a sauce comprising 1 tablespoon each of mirin and soy sauce. plus some wasabi on the side.

These were OK - I was trying to recreate a sort of a deep-fried fritter feel without deep frying (and use up some potato flour I bought when i was trying to copy-cat Krispy Kreme).

Lunch Wednesday 31 October 2007 - Leftover Mushroom Pasta Bake

Lunch was the other portion of Mushroom Pasta Bake and a herb salad.

Breakfast Wednesday 31 October 2007 - Bananas & coffe

Well, breakfast was - you guessed it - three small bananas.

Happy Halloween!

Dinner Tuesday 30 October - Stir Steam with Veggies & Noodles

Stir Steam with Veggies & Noodles
55g dry Chinese egg noodles
100g broccoli
100g beansprouts
55g red pointed pepper
3 spring onions
35g mushrooms
1 portion stir steam sauce
few sprigs coriander

Yes. It is true. I could more or less live on Stir Steams.

Nutrition Data
Calories (kcal) 374.8
Carbohydrate (g) 64.2
Protein (g) 20.2
Fat (g) 5.0
Fibre (g) 6.9

Lunch Tuesday 30 October - Penne with Eggplant Sauce

Penne with Eggplant Sauce
90p (dry weight) penne pasta
1 portion Eggplant Sauce
85g Quorn "beef" style mince
1 tomato, chopped
few basil leaves, slivered
20g Parmesan cheese

I just added a bit of extra fresh tomato & some Quorn "beef" mince to a portion of Eggplant Sauce from the freezer and had it with some penne and Parmesan.

Quick & easy.

Nutrition Summary
Calories (kcal) 501.5
Protein (g) 30.9
Carbohydrate (g) 63.8
Fat (g) 14.1
Fibre (g) 10.3

Breakfast Tuesday 30 October 2007 - Bananas & coffee

Three more little bananas for breakfast, along with some coffee.

Dinner Monday 29 October 2007 - Mushroom Pasta Bake

Well, back to working on the store cupboard hoard. I always seem to have tins of Campbell's soup around; I think it is a throw back to my Mom using them as sauces in various casserole dishes, so here is a tribute to Mom.

Mushroom Pasta Bake
1 can Campbell's condensed cream of mushroom soup
200ml vegetable stock
250g mushrooms, sliced
1 large onion, chopped (about 180g)
100g celery, chopped
50g mature half-fat Cheddar cheese, grated
120g elbow macaroni (dry weight), cooked

Spray a non-stick skillet with a little oil and saute the onion until starting to go translucent. Add the mushrooms and celery and cook, covered, until the vegetables are just tender. Continue to cook uncovered until the stock if reduced to virtually nothing.

Add the condensed soup and cooked macaroni to the the vegetables and combine well. Turn into a casserole dish and top with the grated cheese.

Bake in a moderate oven until browned and bubbling, about 20-30 minutes.

Makes 2 servings.
Nutrition Data per serving
Calories (kcal) 504.6
Carbohydrate (g) 61.8
Protein (g) 22.4
Fat (g) 18.7

Lucnh Monday 29 October 2007 - Veggie Sausages and Beans

Veggie Sausages and Beans
½ Baktat giant white beans in tomato sauce
2 vegetarian Cumberland sausages
1 tomato
60g baby kale

I love these beans but they are VERY calorific. Must be the oil, cause the rest of the ingredients are OK.

Anyway, just had the other half a can with some blanched baby kale, a tomato and a couple of veggie sausages.

Nutrition Data
Calories (kcal) 685.7
Carbohydrate (g) 81.9
Protein (g) 32.6
Fat (g) 25.4
Fibre (g) 7.3

Breakfast Monday 29 October 2007 - Bananas & coffee

Noshed my way through three more small bananas, 100g dates and coffee.

Dinner Sunday 28 October 2007 - Stir Steamed Vegetables with Udon

Stir Steamed Vegetables with Udon
125g broccoli
100g bean sprouts
10g baby corn
1 carrot
1 pointed red pepper
30g shiitake mushroms
100g prawns
200g udon cooked noodles
handful fresh coriander
1 portion Stir Steam sauce

Just another Stir Steam

Nutrition Data
Calories (kcal) 639.0
Carbohydrate (g) 103.5
Protein (g) 41.3
Fat (g) 6.9
Fibre (g) 11.8

Lunch Sunday 28 October 2007 - Aspargus Papparedelle

Aspargus Papparedelle
90g pappardelle
75g asparagus, cut into bite sized pieces
1 cloves garlic, crushed
100ml well reduced asparagus stock
125g quark
20g grated parmesan cheese

Put the pappardell on to cook, and when there are about fives cooking time left for it, start the sauce.

Simmer the garlic and asparagus in the asparagus stock until tender, about 5 minutes. Turnoff the heat and stir in the quark and well drained, cooked pasta.

Toss well to combine, season with salt (if needed) and plenty of fresh black pepper and serve garnished with the parmesan cheese.

Nutrition Data
Calories (kcal) 519.3
Carbohydrate (g) 71.5
Protein (g) 38.3
Fat (g) 9.0
Fibre (g) 4.2

Dinner Saturday 27 October 2007 - Prawn Egg Fu Yung with Asparagus

Prawn Egg Fu Yung with Asparagus
2 cloves garlic, crushed
1 thumb ginger, grated
100g bean sprouts, blanched
3 spring onions, finely sliced
handful coriander
10 prawns (about 100g)
2 large, free-range organic eggs
½ teaspoon sesame oil

Beat the eggs with the sesame oil and leave to one side.

Spray a small non stick skillet with a little flavourless oil and fry the ginger & garlic for a minute or so, until fragrant but not browned.

Arrange the prawns evenly around the bottom of the pan, then covered them with the blanched bean sprouts tossed with the coriander leaves.

Pour over the eggs & sesame oil and cook, covered, over low heat until the eggs are set (about 5 minutes).

Garnish with the asparagus and serve with:


Fu Yung Sauce
1 cloves garlic, crushed
1 thumb ginger, grated
2-3 chillis
200ml vegetable stock
1 tablespoon soy sauce
1 tablespoon corn flour
Simmer the garlic, ginger & chillis in the stock & soy sauce for about 5 minutes, then add the cornflour slaked with a little cold water. Cook over low heat for a further 5 minutes and serving with the fu yung.

Nutrition Data
Calories (kcal) 421.6
Carbohydrate (g) 25.4
Protein (g) 39.1
Fat (g) 19.3
Fibre (g) 6.2

Lunch Saturday 27 October 2007 - Leftover Pasta Bake

Lunch was the other portion of Pasta Bake from yesterday and a salad of tomatoes, coriander, spring onions and balsamic vinegar on shredded lettuce.

Breakfast Saturday 27 October 2007 - Dragon Fruit & Banana

Breakfast was a dragon fruit, a small banana and coffee. Got a bumper bag of cute little 'nanners in Chapel Market for £1, so there will be many bananas in days to come...

Dinner Friday 26 October 2007 - Pasta & Vegetable Bake

Pasta & Vegetable Bake
½ red pepper (about 80g)
½ yellow pepper (about 80g)
1 onion, chopped
½ quantity (2 servings) Eggplant Sauce
120g (dry weight) macaroni, cooked
1 pack of mozzarella cheese (125g)

Spray a non-stick skillet with some olive oil and saute the onion and peppers until soft.

Add the eggplant sauce and simmer for 10-15 minutes, then stir in the cooked pasta.

Turn the mixture out into a small casserole dish, top with the mozzarella and bake in a moderate oven until cheese is melted, browned and bubbling, about 20 minutes.

Makes 2 portions
Nutrition Data per serving
Calories (kcal) 423.4
Carbohydrate (g) 61.0
Protein (g) 23.5
Fat (g) 9.8
Fibre (g) 4.9

Lunch Friday 26 October 2007 - Brazilian Fish Stew

Finished off the Brazilian Fish Stew for lunch.

Breakfast Friday 26 October 2007 - Rye bread & coffee

Breakfast was two slices of October Rye and coffee.

Dinner Thursday 25 October 2007 - Penne with Creamy Tomato Sauce

Penne with Creamy Tomato Sauce
1 teaspoon olive oil
2 cloves garlic, crushed
2 fat vine tomatoes, peeled, de-seeded & chopped
1 tablespoon tomato puree
1 teaspoon sugar
pinch of marjoram
a few fresh basil leaves
125g quark
80g penne (dry weight)
20g Parmesan cheese, grated

To make the sauce, cook the garlic in the olive oil for a few seconds, then add the tomatoes, tomato puree, sugar and herbs. Cover and cook over low heat until tomatoes have broken down in to a pulp, about 15 minutes.

While the sauce is cooking, get your pasta on because it will take fairly close to the same time to cook.

To serve, add the quark and hot, well drained pasta to the tomato sauce and toss well to combine. Be careful not to over heat the quark or it will split. Garnish with the Parmesan and a few shreds of fresh basil and serve.

Nutrition Data
Calories (kcal) 514.0
Carbohydrate (g) 76.8
Protein (g) 35.3
Fat (g) 7.8
Fibre (g) 2.5

Lunch Thursday 25 October 2007 - Egg Mayonnaise on Rye Toast

Egg Mayonnaise on Rye Toast & salads
2 slices October rye
1 duck egg
2 tablespoons light mayonnaise
handful fresh chives
a couple Romaine laves
250g cooked beetroot, julienned
1 tablespoon balsamic vinegar
1 vine tomatoes
handful pepperoncini

Just mash the hard boiled duck egg with the mayonnaise and chives, season with salt & lots of black pepper and serve on the rye bread, garnished with a few more chives and some lettuce.

On the side I had the beetroot tossed with balsamic vinegar, sliced tomatoes and pepperoncini.

Nutrition Data
Calories (kcal) 496.5
Carbohydrate (g) 79.8
Protein (g) 21.4
Fat (g) 11.5
Fibre (g) 12.6

Breakfast Thursday 25 October 2007 - Muesli & Coffee

Breakfast was more Quaker muesli and coffee