Dinner Sunday September 30 - Pappardelle with Mushrooms & Quark

Pappardelle with Mushrooms & Quark
125g baby mushrooms
1 clove garlic, crushed
1 lemon, juiced
100ml vegetable bouillon
90g pappardelle
125g quark
handful parsley, chopped
15g Parmesan, grated

Cook the mushrooms & garlic in the lemon juice and vegetable stock until mushrooms are tender and the stock is reduced down to about 1 tablespoon.

Add the hot cooked pappardelle, quark and parsley. Warm through gently, but keep the heat extremely low or the quark will split.

Garnish with the Parmesan and serve.

Nutrition Data
Calories (kcal) 512.4
Carbohydrate (g) 73.1
Protein (g) 38.0
Fat (g) 7.8
Fibre (g) 3.7

Lunch Sunday 30 September - Composed Salad

Composed Salad
145g smoked trout
100g fine beans
160g Sungold cherry tomatoes
150g chow-chow
100g new potatoes
1 bag mixed leaves

Line a plate with the leaves and arrange the other elements on top.

Nutrition Data
Calories (kcal) 387.0
Carbohydrate (g) 37.1
Protein (g) 35.7
Fat (g) 10.3
Fibre (g) 11.1

Dinner Saturday 29 September - Haddock Hash

Haddock Hash
1 teaspoon olive oil
235g potatoes, cubed
1 red onion diced (about 140g)
1/4 green pepper, diced (about 45g)
1/2 red pepper, diced (about 100g)
3 garlic, crushed
2 chillies, sliced
150g cooked haddock
handful parsley
paprika, salt & pepper

Saute the potatoes, onions, peppers, garlic and chillies in the oil over low heat until the vegetables are cooked and the potatoes are browned. This will take 30 minutes or more, so keep the mixture moving every 5 minutes or so to prevent burning.

Add the haddock, flaked and season with salt, pepper and paprika. Stir through the parsley and serve with 100g fine beans, cooked.

Nutrition Data per serving
Calories (kcal) 450.7
Carbohydrate (g) 63.3
Protein (g) 35.7
Fat (g) 7.3
Fibre (g) 8.6

Lunch Saturday 29 September - Cheese Plate

Cheese Plate
75g Danish blue cheese
1 apple
2 ribs celery
150g baby beetroot

Nutrition Data
Calories (kcal) 418.6
Carbohydrate (g) 37.2
Protein (g) 19.0
Fat (g) 22.3
Fibre (g) 5.9

Breakfast Saturday 29 September - Fruit & coffee

Breakfast was one banana, one nectarine and coffee.

Diner Friday 28 September - Haddock with Herb Veloute

Haddock with Herb Veloute and Panfried New Potatoes & Vegetables
200g new potatoes
100g fine beans, steamed
150g cauiflower, steamed
140g haddock fillet
1 pat Herb Butter
1 serving Herb Veloute

Parboil the new potatoes, then saute them in the herb butter until golden.

Meanwhile, steam the haddock and vegetables and make the Herb Veloute.

Assemble on a plate and serve!

Nutrition Data
Calories (kcal) 535.3
Carbohydrate (g) 55.3
Protein (g) 38.6
Fat (g) 18.0
Fibre (g) 9.1

Lunch Friday 28 September - Tuna Salad

Tuna Salad
105g canned tuna, drained
40g light mayonnaise
juice 1 lime
50g green pepper, diced
50g red onion, diced
1 rib celelry, diced (about 40g)
10g capers
Adobo seasoning, salt & pepper

1 large romaine leaves
110g beetroot
1 fat tomato
handful pepperoncini

Combine the tuna, mayonnise, lime, onion, celery, peppers and capers. Season with Adobo seasoning, salt & pepper.

Line a plate with the torn leaves. Mound the tuna on top and garnish with the tomatoes, beetroot and pepperoncini.

Nutrition Data
Calories (kcal) 289.2
Carbohydrate (g) 30.5
Protein (g) 34.1
Fat (g) 3.9
Fibre (g) 4.9

Breakfast Friday 28 September - Roll & fruit

Breakfast was two Bran & Linseed Rolls, a banana and coffee

Dinner Thursday 27 September - Stir Steam

Just another Stir Steam collection.

Tonight:
65g carrot
100g broccoli
75g mange tout
110 baby corn
110g prawns
50g Chinese noodles, cooked (I used ho fan)
1 portion Chinese Style Sauce
2 spring onions

Nutrition Data
Calories (kcal) 468.8
Carbohydrate (g) 63.4
Protein (g) 39.8
Fat (g) 6.4
Fibre (g) 7.1

Lunch Thursday 27 September - Fettucine with Quorn Marinara

Fettucine with Quorn Marinara
1 portion Marinara Sauce
1 portion Quorn mince (87g)
70g fettucine, cooked
15g Parmesan cheese, grated

Heat the Quorn in the Marinara sauce and serve with the cooked fettucine. Garnish with Parmesan and serve.

Nutrition Data
Calories (kcal) 439.2
Carbohydrate (g) 58.0
Protein (g) 27.8
Fat (g) 11.0
Fibre (g) 7.9

Breakfast Thursday 27 September - Banana and a roll

Breakfast was a Bran & Linseed Roll with Marmite, a banana and coffee

Dinner Wednesday 26 September - Pepper Stuffed Mushrooms

Pepper Stuffed Mushrooms
4 large, flat Portobello mushrooms
1 pat herb butter
3 shallots, finely chopped
3 cloves garlic, crushed
1 red pepper, chopped
small handful parsley, chopped
small handful basil, chopped
good pinch dried oregano
20g grated Parmesan cheese
25g grated Cheddar cheese

Remove the stems from the mushrooms and wipe them clean.

Saute the chopped mushroom stems, shallot, garlic and red pepper in the herb butter over low heat. Moisten with a little vegetable stock or water if need. When softened, allow at cool and then add the herbs and most of the cheese.

Rub the mushrooms with a spritz of olive oil. Divide the filling between to mushrooms and arrange then in a baking dish. Top with a sprinkle of reserved cheese.

Bake covered in a moderate oven for about 30 minutes, until the mushrooms are well cooked. Remove the cover and brown under the grill for a minute or two.

Serve with sauteed courgettes and a herb salad.

Lunch Wednesday 26 September - Composed Salad

Composed Salad
75g blue cheese
1 apple
2 ribs celery
2 carrot
150g cherry tomatoes

Nutrition Data
Calories (kcal) 401.5
Carbohydrate (g) 33.1
Protein (g) 18.7
Fat (g) 22.8
Fibre (g) 7.9

Breakfast Wednesday 26 September - Fruit & bread

Started my day off with Bran & Linseed Roll, coffee and a nectarine

Dinner Tuesday 25 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

Lunch Tuesday 25 September - Pasta & Avocado Salad

Pasta & Avocado Salad
10g honey
10g mustard
10g olive oil
juice ½ lime
80g boccoletti pasta, cooked
150g spinach
1 fat tomato
1 small avocado

Make a dressing of the honey, mustard, oil and lime. Toss the hot pasta in the dressing and leave to cool.

Lime a plate with the spinach, mound the pasta on top and garnish with tomato and avocado.

Nutrition Data
Calories (kcal) 589.5
Carbohydrate (g) 75.2
Protein (g) 17.4
Fat (g) 24.3
Fibre (g) 8.7

Breakfast Tuesday 25 September - Rolls & fruit

Breakfast was another Bran & Linseed Roll, this time with a nectarine and coffee

Dinner Monday 24 September - Spinach, Mushroom & Egg Salad

Spinach, Mushroom & Egg Salad

5g honey
5g mustard
5g olive oil
juice ½ lime
40g mushrooms, sliced
1 egg, hard boiled
1 fat tomato
125g spinach leaves

Make a dressing of the honey, mustard, oil & lime juice. Toss the spinach in the dressing and line a plate with it. Garnish with the mushroom, egg and tomato and serve.

Nutrition Summary
Calories (kcal) 229.4
Protein (g) 13.9
Carbohydrate (g) 12.0
Fat (g) 13.8
Fibre (g) 4.3

Lunch Monday 24 September - Prawn Foo Yung with Sauteed Vegetables

Prawn Foo Yung with Sauteed Vegetables
1 thumb ginger, grated
2 cloves garlic, crushed
2-3 chillies, sliced
¼ red pepper, thinly sliced
100g blanched bean sprouts
65g cooked prawns
4 spring onions, sliced
1 tablespoon soy sauce
2 large free range organic eggs

80g baby corn
80g mange tout
50g hoi sin sauce

Spray a small non-stick skillet with a little flavourless oil and saute the ginger, garlic and chillies for a minute or so. Add the peppers, bean sprouts, prawns and spring onions and stir fry for another minute.

Beat together the eggs and soy sauce and pour over the saute mixture. Cover and cook over low heat until eggs are set.

Meanwhile, steam the baby corn and mange tout until just tender and toss with the hoi sin. Serve with the foo yung.

Nutrition Data
Calories (kcal) 424.8
Carbohydrate (g) 32.3
Protein (g) 39.7
Fat (g) 16.3
Fibre (g) 6.0

Breakfast Monday 24 September - Fruit & rolls

Breakfast was a pear, a nectarine, a Bran & Linseed Roll and coffee

Dinner Sunday 23 September - Spring Rolls (again)

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 ingrediente 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

Served with a salad of

50g pea shoots
½ teaspoon sesame oil
juice ½ lemon
1 tablespoon fried shallots

and 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 Sunday 23 September - Asian Style Noodle Salad

Asian Style Noodle Salad
50g rice noodles
100g tenderstem broccoli, blanched
45g red pepper, in thin strips
100g carrot, cut into thin strips (use a peeler)
75g pressed tofu, cut in thin strips
100g bean sprouts, blanched
1 clove garlic, crushed
1 thumb ginger, grated
2 chillis, sliced
1 teaspoon sugar
juice ½ lime
3 tablespoons oyster sauce

Make a dressing of the garlic, ginger, chillis, sugar, lime and oyster sauce. Add the tofu strips and leave to marinate 30 minutes or more.

Toss with the noodles, and prepared vegetables and serve.

Nutrition Data
Calories (kcal) 515.7
Carbohydrate (g) 84.5
Protein (g) 27.6
Fat (g) 9.2
Fibre (g) 9.0

Breakfast Sunday 23 September - Bran & Linseed Rolls

Breakfast was a bran & linseed roll and coffee.

Bran & Linseed Rolls
300ml soy milk
10g yeast
30g honey
10g salt
200g white bread flour
200g wholewheat bread flour
30g bran
30g linseeds

I had some soy milk that I did not like at all ("So-Good" - so badly named in my opinion). Anyway, I had been ignoring it in the fridge and it was on the turn, so thought I would use it up.

Add the yeast and honey to the soy milk and allow the yeast to bloom.

Add the dry ingredients and knead well. 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 until smooth and elastic.

Form into rolls, slit the tops and allow to rise. Bake in a hot oven (Gas 7 or 8) until browned and done.

Makes a baker's dozen

Nutrition Data per roll
Calories (kcal) 131.6
Carbohydrate (g) 22.6
Protein (g) 6.3
Fat (g) 1.9
Fibre (g) 2.9

Dinner Saturday 22 September - Instant Noodles with bits 'n' bobs

1 pack Unif Sour & Spicy instant noodles
70g baby corn
70g broccoli
70g cooked prawns
2 spring onions
1 tablespoon gochujang (Korean chilli paste)

OK, well, trying to use up some of the grab bag of vietnamese instant noodles I bought in Chinatown (depressingly, mostly meat flavours, but I could not check when they were bagged up).

Anyway, no recipe. I just boiled some water, cooked the noodles, brocolli & corn in it, then added the prawns, gochujang, spring onions and seasoning packet that came with the noodles.

Nutrition Data
Calories (kcal) 531.2
Carbohydrate (g) 60.2
Protein (g) 27.6
Fat (g) 19.7
Fibre (g) 6.1

Lunch Saturday 22 September - Pasta Semi-Putanesca

Pasta Semi-Putanesca!
70g boccoletti pasta
200g cherry tomatoes
1 teaspoon olive oil
3 cloves garlic, crushed
30g black olives
1 anchovy fillet
chilli flakes to taste
10g capers
handful basil leaves

Cook the garlic & tomatoes in the olive oil until they are soft and falling apart. Add the olives, anchovy, chilli flakes & capers and cook for a few minutes more.

By now, the pasta should be done, so drain and tip it in with the sauce. Stir through the fresh basil & serve with plenty of freshly ground black pepper.

Nutrition Data
Calories (kcal) 360.7
Carbohydrate (g) 61.7
Protein (g) 14.1
Fat (g) 6.5
Fibre (g) 5.7

Breakfast Saturday 22 September - Apple, Cheese, Sage & Onion bread

Two slices Apple, Cheese, Sage & Onion bread, seven greengages and coffee

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

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

Breakfast Friday 21 September - Apple, Cheese, Sage & Onion bread

Breakfast was another 2 slices of Apple, Cheese, Sage & Onion bread and coffee

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

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

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

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

Breakfast Wednesday 19 September - Apple, Cheese, Sage & Onion bread

Started off with two slices Apple, Cheese, Sage & Onion bread and coffee.

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

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

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

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

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

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

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...

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

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

Breakfast Sunday 16 Spetember - More Banana Bread

Started the day with 2 slices of banana bread and coffee.

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

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

Breakfast Saturday 15 September - Banana Bread and plums

Breakfast was two slices of banana bread, 4 plums and coffee.

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

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

Breakfast Friday 14 September - No prizes for guessing...

...more banana bread and coffee

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

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

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.

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

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

Breakfast Wednesday 12 September - Banana bread

Started the day with 2 slices of banana bread and coffee

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.

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

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.

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

Lunch Monday 10 September - Chick Pea and Runner Bean

Polished off the other portion of Chick Pea & Runner Bean Salad

Breakfast Monday 10 September - More banana bread

Last two slices of banana bread, along with a punnet of strawberries and some coffee.