Tag Archives: 5:2

Guacamole

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Ooh I’m excited about my new recipe cards, this is my first one to try it out!

Here’s my recipe for Guacamole, which I prepared as part of a group of accompaniments for my Turkey Chilli

Turkey Chilli

Guacamole
Serves 2
Essential Avocado dip or addition for chilli, tacos or tortillas
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Ingredients
  1. 1 small avocado
  2. 1 lemon, juiced
  3. 1 tblsp coriander leaves, chopped
  4. 1 clove garlic, crushed
  5. 1/2 tsp Maldon Sea Salt
Instructions
  1. Mash the garlic with the sea salt and coriander leaves, ideally in a pestle and mortar (alternatively, blitz everything together).
  2. Add the lemon juice.
  3. Cut the avocado in half and scoop out the flesh with a spoon.
  4. Mix all together.
Notes
  1. Optional: you can add skinned chopped tomato, or a spoonful of salsa for variation
Focus on Flavour https://www.focusonflavour.com/

Watercress Soup – only 60 calories

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I just love the big bunches of watercress that you can buy in French markets. Watercress is rich in vitamins A and C, calcium, iron and folic acid. A bunch like this makes an easy and delicious soup in under 30 minutes. Just the thing to break your fast with.

watercress

Watercress Soup

Serves 4, only 60 kcals per serving

  • I large bunch watercress (450g)
  • 1 medium onion, chopped
  • 10g unsalted butter
  • 1 litre of vegetable stock, made with 10g Marigold Bouillon powder
  • 10g potato flakes
  • a grating of nutmeg

_MG_3264Discard any really coarse stalks from the watercress, as they can be too peppery.

Wash, drain and chop the remainder of the bunch, reserving a few tips for decoration.

Heat the butter in a large pan and gently sauté the onions, stirring from time to time, until softened but not coloured.

Add the chopped watercress, stock, nutmeg and the potato flakes, then simmer gently for about 10 minutes.

Blend until smooth.

Serve with a garnish of watercress leaves, or a swirl of crème fraîche.

Watercress is rich in vitamin C, calcium, iron and folic acid.

5:2 Meal Plan week 8 ( Mar 2 – 9 updated)

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Week 8: Now updated with actual meals and calories counts.

I’ve been reading Alain Ducasse “Nature” so I’m inspired by that this week. His recipes are new to me, with some interesting ideas and combinations and slightly different techniques.

Seasonal produce from my shopping in Lauzerte market: broccoli, cauliflower, leeks, rocket, watercress, spring onions, radishes, pears and clementines. Some  parsnips, beetroot and  salsify from the garden too. 

We eat very well on limited calories: portion sizes are small, but there is plenty of variety – normal days are 1200 kcals for me, 1800 for my husband. If we want to eat or drink more than that, we exercise! I try and include fresh fruit and raw vegetables every day, as well as lots of cooked veggies. Many of our normal meals could equally be used on a fast day.

This meal plan is intended to support weight loss of 1 – 2lbs a week for us.

Saturday  _MG_3111 _MG_3362 _MG_0190 Vanila Soya Custard with Banana

    • 1/2 a pink grapefruit, 1 slice w/w toast with 5g butter and marmite – 163 kcal 
      Porridge with prunes and 1/2 banana – 195kcal
    • Home-made Pizza – 320 / 480 kcal
      Mixed Salad with Balsamic Vinaigrette – 30 kcal
      Satsuma – 30 kcal
    • Spicy Pumpkin Soup  120 kcal with crackers + 54kcal
      Hummus with a strip of wholewheat pitta bread – 65 kcal
      Tuna and Bean Salad with Feta – 230 kcal
      Vanilla and Banana Soya Custard – 166 kcal

Sunday _MG_3080 Herby Roast Chicken Pear with Chocolate Meringue

      • 1/2 a pink grapefruit – 52 kcal 
         toast and marmalade – 220kcal
      • lunch: Moroccan Spiced Cauliflower & Almond soup (BBC Good Food –  but using less olive oil and almonds) -160 kcals
        leftover Pizza – 160 kcal
        Green Bean Salad with Tuna – 115 kcal
        satsuma – 30kcal
      • Herby Roast Chicken (Alain Ducasse) with seasonal vegetables – 280 kcal
        
Chocolate Pear Crisp – 120 kcal

Monday – FAST day 

quick and easy fast day breakfast - 140 kcals Watercress Soup 

Tuesday  Turkey Chilli _MG_0248 Fromage Blanc with Ginger

      • Guacamole (85 kcal) with a few Taco Chips
 – 150 kcal 
        Turkey and Bean Chilli
 with brown rice and accompaniments – 260 kcal
      • satsuma – 30 kcal
      • Broad Bean and Goats Cheese Tartines (Alain Ducasse, see above)
      • Fromage Blanc with crystallised ginger (see photo above)

Wednesday

Thursday – FAST day

Simple Vegetable Soup <70 kcals _MG_0302 _MG_0303

Friday _MG_3080 Spanakopitta and Salad

      • Spiced Cauliflower and Almond Soup – 150kcal
      • ham, egg and chips (100g oven chips) – 285 kcal
        poached spiced cherries – 40kcal
      • Spanakopitta with Salad – 250 kcal

If you have any questions about anything, please don’t hesitate to comment, or contact me through the Facebook 5:2 Intermittent Fasting group, where you’ll find me – Belinda Berry or on twitter @bp_berry

5:2 Fast Day Dinner – Greek Night! Low Fat Hummus, Lean Lamb Stir-Fry with Feta

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For a change I thought of having lamb for our last fast day dinner in February. One thing led to another, and our meal became greek inspired….

Low fat Hummus and Crudités

I’ve been making hummus since my sister showed me how when I was a teenager. Usually I would be more generous with the tahini paste and olive oil, but when it came to eating it, I don’t think either of us noticed anything missing! If you left out the tahini altogether, it would save 20kcals per serving – personally I love that sesame flavour that it adds, which sets apart home made from so many of the shop bought ones.

Low-fat Hummus

Makes 8 servings of 70kcals each. With crudités – 100kcals.

  • 1 can of chickpeas, drained (265g drained weight)
  • 25g tahini (about 2 level tblsp)
  • Juice of 1 lemon
  • 1 clove of garlic, crushed
  • cold water
  • sea salt and freshly ground black pepper
  • 1/2 tsp cayenne pepper, plus a sprinkle to garnish
  • a drizzle of olive oil (1/2 tsp max)
  • optional garnish: finely chopped mint or coriander

Put the chick peas, lemon juice and garlic into a blender and process until almost smooth, adding water as necessary to keep the blender going and to get the consistency the way you like it – firm is good for scooping up with crudités, then you can make it slightly more sloppy for a normal day when you can dip toasted pita bread into it! Mix in the cayenne pepper and season to taste. I rarely use salt when cooking these days, but on a fast day it feels like a need a bit to help with hydration.

This amount makes 8 fast day sized helpings of 50grams weight (approx 2 tbsp).

Serve in individual dishes (to avoid fighting!) and sprinkle with a little cayenne pepper and a tiny drizzle of olive oil (remembering that 1 tsp of olive oil = 40 kcals….)

Serve with crudités. I used 100g celery, 50g carrot, 30g radish, 50g cucumber and 50g fennel between the 2 of us – 30kcal each.

(Leftovers will go with some wholewheat pitta bread tomorrow and be followed by lamb kebas…)

Lean Lamb Stir-Fry with Feta

I had 3 lean leg steaks in the freezer. After trimming them to remove all separable fat, I had enough meat for our main fast day dish, plus a slightly larger amount for kebabs the following day. (Saves £s as well as lbs, this way of eating!)

Lean Lamb Stir-Fry with Feta

Serves 2, His and Hers portions – 340/240 kcals

  • 165g lean leg of lamb, cubed
  • 1/2 tsp cumin seeds, toasted and ground
  • 1/2 tsp coriander seeds, toasted and ground (I usually have a jar of these two spices mixed together, which I use often!)
  • 1 medium onion, sliced
  • 1 clove garlic, finely chopped
  • 50g carrots (3 small)
  • 100g celery (3 sticks)
  • 120g cauliflower florets
  • 180g tomatoes (2 large)
  • 80g mushrooms (2 large)
  • 135g spinach
  • 80g savoy cabbage (about a 1/4 of a whole head)
  • 1/2 tbsp extra virgin olive oil
  • seasoning to taste
  • 25g feta cheese

Rub the spices over the lamb and set aside while you prepare the vegetables.

If the spinach has large leaves, discard the stalks and tear the leaves into a few pieces. Halve the tomatoes and cut each half into 4. Slice the mushrooms. Slice the carrots diagonally. Cut the celery into diagonal chunks. Cut the cabbage into wide strips.Lean Lamb Stir-Fry with Feta

Heat half the olive oil in a wok over medium heat. Cook the lamb until nicely browned on all sides. Remove and set aside. Add the onions and garlic and stir fry for a couple of minutes. Next add the carrots, celery and cauliflower and cook a few more minutes. Add the mushrooms and tomatoes. Continue to stir fry as the tomatoes break down and start to release their liquid. You may need to add a little water if they are not particularly juicy, but try not to dilute the luscious flavours too much! Next add the cabbage and give that a minute or so before you add the spinach. Before the spinach has completely wilted down, return the lamb to the pan and mix together well.

Divide into two (unequal!) portions and add sliced or crumbled feta to the top. This makes such a difference to the overall enjoyment of the dish, don’t be tempted to omit it!

His portion

340 kcal portion

We would really have relished a bit more of the cheese on top, but no calories to spare, as we finished our meal with a small helping of 0% fat fromage blanc, topped with a sprinkling of toasted almonds. Maybe it was lacking a drizzle of honey, but hey, it’s a fast day, and you know what?

Her portion

240 kcal portion

We were both happily satiated by our greek inspired dinner.

After a breakfast of porridge with blackberries for me and porridge with prunes for him, that came in for the day just under our targets of 500/600 kcals.

These recipes can be used as part of any weight loss programme or as part of a normal healthy diet. A little carbohydrate in the form of pitta bread and rice, or even oven baked jacket fries, would go well with this meal on a non-fasting day.

These recipes use seasonal ingredients for Februrary :  Cauliflower,  Cabbage and Carrots

If you try these recipes and have any suggestions for improvements, or any comments, I’d love to hear from you.

Jerusalem Artichoke and Goat’s Cheese Gratin

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This is what we had for lunch today – totally delicious and lovely textures. This makes a great feature of Jerusalem Artichokes, which are in season now.  Not entirely plant-based proteins, because of the goat’s cheese….

_MG_3253 Jerusalem Artichoke and Goat's Cheese Gratin _MG_3309 Jerusalem Artichoke and Goat's Cheese Gratin

Jerusalem Artichoke and Goat’s Cheese Gratin

for 2 people (but we couldn’t finish it!). 490 kcals, 12.6g protein per serving

  • 450 grams peeled or scrubbed artichokes (keep under water to stop them going brown)
  • 3 small leeks
  • a grating of fresh nutmeg and black pepper
  • 1/2 tbsp olive oil
  • 40g shelled walnut pieces
  • 2 rounds of fresh young goat’s cheese (called Cabecou here)
  • A couple of sprigs of fresh thyme

Heat oven to 200C.

Slice the artichokes into rounds, about 5mm (1/4″) thick. Cook in boiling lightly salted water for about 3 minutes, until slightly soft. Drain.

Toast the walnuts in a dry frying pan until slightly coloured, then chop finely.

Trim, wash and slice the leeks finely. Heat the oil in a saucepan, add the leeks and spices, stir fry for a minute or two, then add about 100ml of water. Put the lid on and lower the heat to minimum and cook for about 10 minutes until soft and luscious.

Put the leeks in the bottom of an ovenproof dish. If they have dried out, add a couple of tablespoons of water, then layer the artichokes on top. Sprinkle the nuts over and then crumble the goats cheese on top. Sprinkle with fresh thyme leaves.

Bake in the oven for 20 – 25 minutes, until the cheese is starting to brown.

Serve with a rocket and orange salad (half an orange), dressed with the squeezed orange juice and a few drops of aged balsamic vinegar.

_MG_3307

We finished our meal with Vanilla Soya Custard with Banana.

Vanila Soya Custard with Banana

Entered in At Home with Mrs M’s Recipe Link Party,  Made with Love Mondays hosted by javelin warrior and Simple and in Season which is hosted this month by Caroline at Cake, Crumbs and Cooking

5:2 Meal Plan Feb 23 – Mar 1

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Week 7 of fasting coming up. Definitely thinner. Loving this 5:2 as it’s so easy to follow. Yes we are eating sensibly every day, with few ‘treats’, but nothing is forbidden, so there is nothing to feel guilty about, nothing to really miss. Really I’m finding that I don’t want so much to eat and we have got right out of the habit of snacking before our evening meals. I think a lot of that it is to do with not drinking alcohol most of the week.

We went out one evening last week, so I changed things around a bit with my meal plan and still have at least one menu which I didn’t use.

I’ll be going to the local market on Sunday morning and hoping to find local and seasonal watercress, cauliflower, carrots, leeks, pomegranate. Maybe some mushrooms?

I used to eat half a banana every day, for the potassium, but I discovered that mushrooms are also a good source and much lower in calories. I’ll also buy some luscious Prunes d’Agen – although all dried fruit is relatively high in calories, one of the problems with fasting for some people is that it can upset your regular bowel habit, perhaps due to reduced volume. 2 prunes is only 50 calories, so they can easily fit into a normal day.

I’m not showing breakfast except on fast day, or if I plan to try something new.

Here’s the plan:-

Saturday – a day to relax and have some of our favourites – but still with an eye on total intake!

  • lunch: Home made Chorizo, Sundried Tomato and Mozzarella Pizza
    Mixed Leaf Salad with Balsamic Vinaigrette
    Satsuma
  • supper: Chicken and Vegetable Curry with a flame-grilled poppadum and a small helping of brown rice, served with chutney, pickle and mint raita
    Apple and Ginger dessert
  • extras: yes, wine and chocolates, if we feel like it – at this rate my box of Christmas chocolates are going to last right to my birthday in May (by which time I hope to have achieved my target weight)

Sunday – looks like it will be chilly, a brisk walk after lunch may be called for….

  • lunch: Baked Guinea Fowl with a Pomegranate Jus and Seasonal Vegetables – I still have red cabbage, a little butternut squash, some green cabbage and a couple of parsnips to use up. Guinea Fowl is in season, but I may have to settle for a chicken or a couple of quail. I need just a little leftover meat for the soup tomorrow and I do like to make my own stock from a carcass.
    Chocolate Pear Crisp – 140 kcal (I couldn’t make this last week as I suddenly realised I hadn’t got any ground almonds)
  • dinner: Watercress Soup
    Mushrooms and Grilled Back Bacon on Wholewheat Toast, green salad with balsamic dressing
    fresh fruit
  • extras: wine and dark Belgian chocolate (that’s it for treats until next weekend…)

Monday – FAST day

  • breakfast: Scrambled Egg with Lean Ham – 120 kcal
  • dinner: Tom Yum Gai (Thai style chicken broth) – 75 kcal
    Superhealthy Salmon Burgers – I turn this recipe into small asian style fish cakes, served with pickled ribbons of carrot and cucumber – 245 kcal
    spiced fruit and fromage blanc – 55 kcal

Tuesday –

  • lunch: Toulouse Sausage with Cauliflower Mash and Roasted Red Onions – These sausages are very meaty with no added cereal. Cauliflower makes a great mash with far less calories than spuds! 
    Filo cups with Apple and Blackberry
  • supper: Indian Chickpea and Vegetable Soup with naan bread
    Figs Poached with Stem Ginger

Wednesday

Thursday – FAST day

  • breakfast: Bircher Muesli with Apple (soak oats overnight, add grated apple in the morning)
  • dinner: Simple Vegetable Soup
    Smoked Haddock with Poached Egg and Wilted Spinach
    Mocha Fromage Blanc

Friday

  • lunch: Hummus and Crudités
    Stir fry Lamb with Feta, Spinach and Sun-dried Tomatoes
    Yogurt with toasted Almonds and a drizzle of honey
  • supper: Wholewheat Penne Pasta with Duck Ragu
    fresh fruit

I’m lucky to have some home grown produce in the freezer – cherries, figs, blackberries, mange tout, courgettes and green beans at least and also my own sun-dried tomatoes – to bring a taste of summer into my otherwise seasonal menu.

I’m looking forward to it, and will try and photograph and write up my recipes. I’m a bit behind in getting all the information onto here – not enough hours in the day. But if you have any questions about anything here, don’t hesitate to either comment, or contact me through the Facebook 5:2 Intermittent Fasting group, where you’ll find me – Belinda Berry

Salmon Teriyaki with steamed vegetables

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_MG_3207  This Salmon dish is baked in the oven on a bed of shredded leeks. Ideal for a Fast Day dinner, served with some steamed vegetables.

Total Calories < 250 (for 80g portion of fish) including steamed veg.

Salmon Teriyaki

I’m going to bake this in paper in the oven, to avoid using any extra fat (and calories)!

For two people:

_MG_3209

  • 1 leek, washed, trimmed and finely sliced
  • 2 salmon fillets (80g for me, 100 g for him)
  • 1 tbsp teriyaki sauce
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 2 slices of lime, halved
  • a little chopped coriander leaf or parsley
  • I also added a couple of sliced mushrooms and 4 tomatoes, to cook along with the fish inside the parcel

Heat oven to 180c. Put the leeks in the centre of a piece of baking parchment with the salmon on top. Spoon over the teriyaki sauce and sprinkle with spices.  Top with the slices of lime. Bake for 20 minutes. Unwrap and sprinkle with herbs. Serve with a nice heap of steamed vegetables (e.g. broccoli, carrots, spinach, celeriac, mange tout).

Teriyaki Sauce

For 4 people

  • 1 tbsp tamari soy sauce
  • 1 tbsp Hoisin or Plum Sauce (if not available, add 1tsp honey or maple syrup and a little Chinese five spice powder)
  • 2.5cm root ginger, peeled and finely chopped or grated
  • 1 clove of garlic, crushed
  • 4 tbsp water

Mix all ingredients together and simmer in a small pan until the garlic and ginger have softened.

Leftovers can be stored for a few days in a covered container in the fridge. You can use this as a marinade for chicken, fish or tofu, or as a sauce in a vegetable stir-fry.

_MG_3213

 

 

 

 

This recipe submitted to At Home with Mrs M! Mrs M’s Recipe Link Party – February

Eat sustainable, eat real food

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My head is buzzing with food activisim this morning.

Last night I watched “Hugh’s Fish Fight” on Channel 4 – a revelation about what’s happening in the oceans around Antarctica as the mega manufacturing ship hoovers up and processes thousands of tons of krill every day – to feed farmed salmon, to make food for farm animals and our pets, to make chic omega 3 fish oil capsules and increasingly, to make food to feed humans. Krill? That’s for whales – that’s for penguins –  that’s for the whole food chain in the ocean! How can krill, and the species that depend upon it, possibly withstand the onslaught of this wholesale pillaging?

Join Hugh in his Fish Fight campaign to stop the feeding frenzy and bring some sense into fishing policies world-wide.

Then this morning I read the NYTimes article The Extraordinary Science of Addictive Junk Food

Terrifying and illuminating.

The fact is, if you eat manufactured, packaged food or drink, then you are consuming an engineered product. Don’t for one moment believe that the product is created to give you the best possible nutritional value.  No, it is designed to increase the manufacturer’s “stomach share” of the market.  If you eat anything that comes in a packet, or drink soft drinks with a bit of fizz – read it. It just might open your eyes and encourage you to make more foods from scratch.

What can we do?

Let supermarkets and manufacturers know that we want real food, we want sustainable food and we want food that is good for us! Our buying choices influence them more than you might think. The power of the purse!

Looking at the statistics on the 5:2 Fast Diet Forum is fascinating – showing how the obese are slimming down to be overweight, and the overweight are achieving normal weight.

Of course if the 5:2 lifestyle becomes even more popular and is maintained, it is going to hit the food manufacturers and suppliers hard. Appetites reduced, cravings banished, less food being bought, more food being freshly prepared….

Expect a backlash – and it won’t be pretty. They will use all kinds of tactics to try and win us back to their packaged products.

Eat sustainable food. Eat real food. Support your local fisherman and your local growers and producers. Buy wisely. Sign petitions and get your voice heard!

5:2 Fast Day dinner: Asian Poached Chicken with Vegetable Salad and Vietnamese Dressing

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Asian Poached Chicken

_MG_3152

Asian Poached Chicken with Vegetable Salad and Vietnamese Dressing

I discovered the joys of poached chicken when one of our Images of France photography course guests introduced me to the work of a New Zealand cook, Annabel Langbein. Her book, Cooking to Impress without Stress not only has a fabulous title, it also contains some excellent ideas, of which this is one.

I love the fact that this is an easy and low fat way to prepare chicken. The flesh is moist and full of flavour. Then there is the added bonus of having tasty stock made at the same time, which makes home made soups even better.

The slightly spicy aromatic flavour of this goes particularly well with Asian Vegetable Salad and a Vietnamese style dressing. Leftovers could be used for No-Carb Caesar Salad and a Chicken Noodle Soup.

You could use the same idea and cook just a single chicken breast, or a joint or two.

Calorie count for chicken poached in this way : 165kcals for 100 grams

  • 1 whole organic or free range chicken
  • 2 dried chillies
  • 3 star anise
  • 2.5cm of root ginger, cut into fine slices (no need to peel)
  • 2 or 3 spring onions, or leek trimmings
  • Sea salt and black pepper
  • 12 whole mixed peppercorns

Cold water, to cover.

Put the whole chicken into a large pan with the spices and flavourings and cover completely with cold water. Bring to the boil. Simmer very gently for 25 minutes, removing any scum that forms on the top. Then remove from the heat, cover with a lid and leave to cool in the liquid.

Lift out the chicken when completely cool and store in the fridge until ready to use.

Remove the flavourings from the stock with a slotted spoon and discard. Bring the stock to the boil and reduce to about half the volume. Then strain and refrigerate.

Use the stock for soups such as Piquant Leek Soup or Chicken Noodle Soup.

As an alternative to the Asian flavourings, you could poach the chicken with bay leaves, thyme, parsley, and onion.

Raw Vegetable Salad

Vegetable Salad with Vietnamese Dressing

Raw Vegetable Salad with Vietnamese Dressing

per person – 65 kcals

  • Handful of Rocket
  • 25g Celeriac, grated or cut in julienne strips
  • 1/4 Red sweet pepper, cut in strips
  • 1/4 Cucumber, sliced diagonally
  • 1 Celery stick, sliced diagonally
  • 1/2 Carrot, sliced into ribbons
  • 25g Broccoli, small florets
  • 1 tsp Sesame seeds, lightly toasted
  • Thai Basil or Coriander leaves, to garnish

Lay all the prepared vegetables on a platter and sprinkle with sesame seeds.

Serve with the white meat from Asian Poached Chicken, sliced.

Pour the dressing over the chicken and garnish with basil or coriander.

Other veggies you could use: bean shoots, finely sliced spring onions, raw beetroot strips, courgette ribbons, cauliflower florets, shredded cabbage.

Vietnamese Style Dressing

per person – 45 kcals

  • Juice and grated zest of 1/2 lime
  • a few drops of sesame oil
  • 1/2 tsp Thai fish sauce
  • 1/2 tsp Tamari soy sauce
  • 1 tsp Chilli Dipping Sauce

Whisk together all the dressing ingredients.

Total for this dish, with 80g chicken: 240 kcals, with 100g chicken : 290 kcals

Before the Chicken, we had Simple Vegetable Soup (67 kcals). For dessert we had 30g of fromage blanc with a few cherries and a fine dusting of 100% chocolate (40 kcals). Total meal count : 350kcals for me, 400 kcals for my husband.

These recipes are taken from my book “Focus on Flavour – recipes inspired by living in South West France”

This recipe submitted to At Home with Mrs M! Mrs M’s Recipe Linky Party

Roast Pork with Couscous and Ginger Yogurt, Baked Pear

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Came across this interesting recipe on BBC Good Food

Roast Pork with Couscous and Ginger Yogurt

To go with it I made braised red cabbage with bacon, braised parsnips and steamed broccoli. Whole plateful < 350 kcals

Roast Pork with cous cous and ginger yogurt, served with braised red cabbage, parsnips and broccoli
All the flavours were lovely – but I couldn’t finish it!

I saved a bit of room for dessert :-

Easy Baked Pear with Amaretti. Half a pear each was plenty (100 kcals)

Pears with Amaretti

Pears with Amaretti

I replaced the ricotta cheese with a tablespoonful of fromage blanc (between two halves) and reduced the amount of honey to less than 1 teaspoonful in total.