Dinner Thursday 26 July - Japanese Simmered Aubergines with Soba Salad

Japanese Simmered Aubergines with Soba Salad
1 portion Japanese Style Simmered Aubergine

50g soba noodles
few drops sesame oil
smal bunch snipped chives
1 teaspoon gomasio

Dress the noodles with the oil, snipped chives and gomasio.

50g mange tout
100g radishes
1 tablespoon rice vinegar
1 teaspoon honey
1 teaspoon sesame oil
Make a dressing of the vinegar, honey & sesame oil and toss with the blanched mange tout and finely sliced radishes.

Arrange the aubergine, noodles and salad on a plate and serve.

Nutrition Data
Calories (kcal) 468.1
Carbohydrate (g) 79.8
Protein (g) 14.2
Fat (g) 8.3
Fibre (g) 9.0

Lunch Thursday 26 July - Composed Salad

Composed Salad

125g smoked trout
100g fine beans
3 quails eggs
1 tomato
1 can palm hearts (220g)
½ pot mustard cress (about 5g)

Nutrition Data
Calories (kcal) 374.7
Carbohydrate (g) 17.7
Protein (g) 39.5
Fat (g) 16.3
Fibre (g) 4.9

Breakfast Thursday 26 July - Oatbran and dried Blueberries

Well, I am going to be working my way through the oatbran, so get used to it!

That's right - oatbran, 30g dried blueberries and coffee.

Dinner Wednesday 25 July - Quorn Escalope & Veggies

1 Quorn Lemon & Black Pepper Escalope
115g broad beans
2 carrot
125g savoy cabbage

More from the food hoard - I don't recall if these were special offer Quorn escalopes or what, but they need to get out of the freezer and on to a plate!.

Nutrition Data
Calories (kcal) 394.0
Carbohydrate (g) 45.5
Protein (g) 20.4
Fat (g) 15.4
Fibre (g) 14.0

Lunch Wednesday 25 July - A Fry Up (of sorts)

A Fry Up
1 Cauldron Foods veggie Cumberland sausage
2 Quorn "bacon" rashers
1 Portobello mushroom
2 tomatoes
1 duck egg
100g new potatoes

The new potatoes and tomatoes were roasted with a little spray olive oil. The rest was done in a non-stick skillet.

Apologies for the "massacred" egg, but I am not a fan of soft yolks!

Nutrition Data
Calories (kcal) 409.3
Carbohydrate (g) 37.2
Protein (g) 27.9
Fat (g) 17.1
Fibre (g) 9.9

Breakfast Wednesday 25 July - Oatbran with dried Blueberries

OK, so I am on another cereal jag.

This time Mornflake Oatbran with dried blueberries (again) & coffee.

I WILL get through the dratted cereal hoard.

Dinner Tuesday 24 July - Mushroom Satay

Mushroom Satay

Marinade
1 thumb ginger, peeled & grated
1 stalk lemon grass, finely chopped
4-5 kaffir lime leaves, finely chopped
small handful coriander, finely chopped
3 cloves garlic, crushed
1 teaspoon black pepper
2 tablespoons Malaysian curry powder
1 tablespoon fish sauce
2 teaspoons sugar
1 teaspoon cumin seeds
1 teaspoon coriander seeds
1 teaspoon salt
1 tablespoon macadamia nut oil
20g creamed coconut (block)

Combine everything together in a blender jar or a mortar & pestle to produce a rough paste. Add

175g mushrooms, halved or quartered if large

Rub the marinade gently into the mushrooms and leave for at least one hour or up to overnight.

Thread onto presoaked bamboo skewers and grill until cooked and browned

Serve on a bed of
50g Romaine lettuce, shredded
small handful fresh mint
small handful fresh coriander
small handful fresh chives
70g cucumber, quartered lengthwise and sliced thin
2 teaspoons rice vinegar

With some satay sauce for dipping (I had the the other ½ sachet Amoy Satay sauce)

Nutrition Data per serving
Calories (kcal) 680.1
Carbohydrate (g) 55.4
Protein (g) 17.2
Fat (g) 44.5
Fibre (g) 9.5

Lunch Tuesday 24 July - Thai Style Salad with Peppers & Prawns

Thai Style Salad with Peppers & Prawns
100g fine beans, steamed
100g bean sprouts, blanched
1 head chicory, shredded (about 150g)
1 carrot, julienned
¼ orange pepper, julienned (about 45g)
¼ yellow pepper, julienned (about 45g)
¼ red pepper, julienned (about 45g)
100g cooked prawns
4 spring onions, julienned (about 45g)
small handful coriander leaves

Combine all ingredients. Make a dressing from:

1 clove garlic
2-3 chillies
1 teaspoon sugar
3 tablespoons Thais oyster sauce
1 tablespoon Thai fish sauce

and pour over the vegetables & prawns. Mix well and serve

Nutrition Data
Calories (kcal) 298.4
Carbohydrate (g) 45.5
Protein (g) 23.8
Fat (g) 3.4
Fibre (g) 10.1

Breakfast Tuesday 24 July - Oatbran and dried blueberries

Yeah - finished off the Special K, so on to a different breakfast cereal.

Today I started off with MornFlake Oatbran made with water & 30g of dried blueberries. Plus coffee, of course.

Dinner Monday 23 July - Stir Steam Veggies & Tofu

Stir Steam Veggies & Tofu

Todays selection:
1 serving Chinese style Stir Steam Sauce
100g bean sprouts
100g mange tout
¼ yellow pepper (about 40g)
¼ red pepper (about 40g)
60g shiitake mushrooms
175g tofu
small handful coriander leaves
4 spring onions

Nutrition Data
Calories (kcal) 429.3
Carbohydrate (g) 38.7
Protein (g) 37.7
Fat (g) 14.8
Fibre (g) 18.3

The basic "Stir Steam" recipe can be found here

Lunch Monday 23 July - Fettuccine with Pepperonata

Fettuccine with Pepperonata
70g fettuccine
1 serving Pepperonata
20g Parmigiano Reggiano

No recipe - just cook the pasta, stir in the pepperonata and garnish with the Parmesan.


Nutrition Data
Calories (kcal) 399.7
Carbohydrate (g) 57.2
Protein (g) 18.0
Fat (g) 11.4
Fibre (g) 4.5

Breakfast Monday 23 July - Special K and coffee

again. I need a break from Special K... will need to swap for something else from the cereal hoard.

Dinner Sunday 22 July - Green Risotto

Green Risotto
10g butter
50g onion, chopped very fine
2 cloves garlic, crushed
200ml white wine
300ml vegetable stock
70g arborio rice
100g fine beans
115g broad beans
50g spinach leaves, chopped
30ml single cream
20g Parmesan cheese

Melt the butter and saute the onion, garlic and rice for a few minutes, until everything has a thin coating of butter and the onions are starting to soften.

Combine the white wine and stock and keep hot. Add to the rice mixture a ladleful at a time, cooking & stirring after each addition until the liquid is absorbed.

About half way through (after say - 2 ladles) add the beans with the next ladleful and continue cooking. Entire cooking process should take about 20-25 minutes.

When the last ladle of stock is added, add the spinach as well. When the risotto is cooked and creamy, stir in the single cream and half the cheese. Serve garnished with the rest of the cheese and lashings of black pepper.


Nutrition Data per serving
Calories (kcal) 573.9
Carbohydrate (g) 75.7
Protein (g) 24.6
Fat (g) 19.4
Fibre (g) 11.8

Lunch Sunday 22 July - Spinach and Quorn "Bacon" in a Tortilla Bowl

Spinach and Quorn "Bacon" in a Tortilla Bowl

1 wholemeal tortilla wrap
1 small avocado (about 100g)
50g spinach leaves
100g sliced tomato
½ pack Quorn "bacon" strips
3 spring onions, sliced
lemon juice, salt & pepper
20g jalapeno pepper

I made a "bowl" out of the tortilla wrap by moulding it over a small bowl and baking it on a moderate hot over (about Gas 6) until it was browning around the edges (about 5 minutes).

Leave to cool and unmold and - voila! - a tortilla bowl.

Fill the bowl with a salad made of the avocado (dressed with lemon, salt & pepper) , spinach, tomato, spring onions and jalapenos.

Garnish with the Quorn "bacon", torn into small pieces.

Nutrition Data
Calories (kcal) 546.5
Carbohydrate (g) 44.6
Protein (g) 19.7
Fat (g) 32.5
Fibre (g) 13.5

Breakfast Sunday 22 July - Special K, blueberries & nectarines

Had some Special K with nectarines & blueberries. They looked so nice, I took a picture this morning.

Dinner Saturday 21 July - White Radish Cake with Stir Steamed Mixed Vegetables

White Radish Cake with Stir Steamed Mixed Vegetables
1 serving Chinese Style Sauce
1 portion white radish cake
60g shiitake mushrooms
1 sweet red pepper (about 80g)
100g sugar snap peas
100g bean sprouts
4 spring onions

Simmer the shiitake in the stir steam sauce until tender. Blanch the pepper, sugar snaps and bean sprouts and combine with the stir steam sauce. Stir in the spring onions.

Serve with the white radish cake, which has been fried until brown and crispy in a non stick skillet. Garnish with some coriander leaves.

Nutrition Data
Calories (kcal) 408.7
Carbohydrate (g) 72.7
Protein (g) 19.6
Fat (g) 5.3
Fibre (g) 20.0

Lunch Saturday 21 July - Composed Salad with Smoked Trout

Composed Salad with Smoked Trout
1 bag mixed leaves (110g)
150g smoked trout
100g asparagus, steamed
100g fine beans, steamed
95g olives
3 hard boiled quail's eggs
150g cherry tomatoes


Nutrition Data
Calories (kcal) 493.3
Carbohydrate (g) 10.4
Protein (g) 47.1
Fat (g) 29.2
Fibre (g) 9.4

Breakfast Saturday 21 July - Special K and apricots

Picture by Clare Malloy http://www.claremalloy.com/still.htm

The "most important meal of the day" was Special K, milk, coffee, 4 apricots

Dinner Friday 20 July - Broad Bean Salad

1 serving Broad Bean Salad
1 avocado (about 125g)
100g cherry tomatoes
1 bag mixed leaves (120g)
handful capers (about 10g)

Just used the leaves to line the plate, then added the Broad Bean Salad, avocado slices and cherry toms with a sprinkling of capers

Nutrition Data
Calories (kcal) 600.7
Carbohydrate (g) 53.8
Protein (g) 18.8
Fat (g) 35.2
Fibre (g) 20.4

Lunch Friday 20 July - Miso Soup

Miso Soup
1 pint dashi
2 tablespoons soy sauce
5g dried wakame seaweed, cut into small pieces
3 spring onions, slice finely
50g tofu, cut into cubes
50g white miso

Add the soy sauce and wakame to the dashi and simmer, covered for about 15 minutes or until the wakame is tender,

Stir on the spring onions and tofu and cook for a few minutes, until everything is hot.

Use a ladleful of dashi to slake the miso paste, then turn off the heat and add the thinned miso to the soup. Stir through and serve.

Nutrition Data per serving
Calories (kcal) 196.6
Carbohydrate (g) 19.1
Protein (g) 15.4
Fat (g) 5.6
Fibre (g) 4.7