Tomato Fest

 Here are some of the tomatoes I am growing this year – DSCF4855

This one is Ananas – a large tomato with really beautiful marbled colours

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A selection of smaller tomatoes – Rosada (small red plum), White Cherry (actually a lot bigger than a cherry, what I would call a small tomato), Sungold (orange colour, cherry sized), Rosella (dark red with green blush, cherry sized), Sungella / Golden Sunrise (same colour as sungold but larger), Black Cherry (darkish red with green gel around the seeds, small tomato), Brown Berry, a mahogany colour, you might just be able to see Black Russian Plum (dark red with greenish shoulders).

 

 

 

DSCF4860Two of my visual favourites – Green Zebra and Amish Gold.

 

De-light-ful Summer Evening Eating

I love having dinner parties in the garden, but the trick for me is to have as much as possible prepared ahead. The only thing that needed cooking on the night was the kofta kebabs on the barbecue, everything else was prepared and just the final presentation done at the table – people enjoy watching things coming together in front of them, before they get to demolish them! That way I get to spend lots of time with my guests, not in the kitchen (though there was a good amount of time in there earlier! ). I wanted to provide a light, inspiring meal, that wouldn’t result in anyone groaning when finally leaving the table.

Here’s my menu, focussing on fresh, seasonal, local ingredients and making the most of my garden produce :-

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Quercy Melon with soft Goat’s Cheese, Cucumber and Sun-dried Tomatoes, with an olive oil and walnut vinegar dressing, and chopped basil. This recipe is in Focus on Flavour. I usually use a buche de chevre that I buy from the local market, but this time I used a soft cheese “Petit Billy”, that worked really well. Feta could be an alternative, as it has a salty tang to contrast well with the sweet melon. If you are in France for a visit, do buy walnut vinegar – it makes a fantastic dressing with olive oil and a little balsamic vinegar.

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Chilled Skinny Gazpacho Shots, with cumin seed, celery salt and chives, served with pretzel sticks. The recipe for Gazpacho is in 5:2 Healthy Eating for Life and you can find the recipe here. This time, I used only the flesh of the tomatoes and cucumbers (our chickens enjoyed the seeds), which resulted in a finer, more liquid drink as opposed to a soup.

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Chargrilled Courgettes with olive oil, lemon, red chilli, garlic, mint and basil drizzle on a bed of little gem lettuce. The recipe is in 5:2 Healthy Eating for Life and you can find it here

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Homegrown Heritage Tomato Salad with cucumber, green pepper and red onion, dressed with olive oil, cider vinegar and dried Greek oregano.

I love to grow a selection of different-coloured tomatoes and slice them in different ways to emphasis their different sizes and shapes.

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Aubergines with Yogurt topped with pomegranate seeds and spicy herb mix.

Cold aubergine has been a revelation! This is based on Ottolenghi’s recipe, from Plenty, but using greek Yogurt as I cannot get buttermilk here and cooking the aubergines on the barbecue, rather than in the oven, which is so easy. Because you serve them cold, make some extra for another day, but only add the topping at the last minute. Instead of Za’atar I used a really nice spice/herb mix “Salade Bonheur” that I found in Bio-Coop, that has rosemary, lovage, thyme, tarragon, dill, oregano, basil, cumin, aniseed, marjoram, wild garlic, cornflower and marigold. It looks pretty.

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Moroccan Flatbread with Fennel seed, from a recipe in Moro, the Cookbook, by Sam and Sam Clark. I had no idea what this was supposed to look or taste like. I used my breadmaker to make the dough and divided into 5 instead of 4, so that we could have one each (but we didn’t eat that much). Glazed with egg and milk.  I think another time I would cook for a shorter time or slightly cooler, so that the bread would be softer. But I liked the light flavouring from the fennel seed. I used an organic strong white flour – Mon Bio, ‘pain tradition’.

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Barbecued Kofta Kebabs, made from pork and beef mince, with some breadcrumbs and egg to bind the mix, spiced with onion, garlic, ras-al-hanout, cumin, cinnamon, and cayenne pepper. Sprinkled with smoked paprika when cooked. I used my recipe for Swedish Meatballs from 5:2 Healthy Eating for Life and adapted the flavourings. You can find the recipe here. I actually made each one a little smaller this time, only 60g each, which is 120kcal.

I served some spiced cous cous for those who wanted some extra carbs, and there was a fresh rustic loaf of bread too, to go with the starter, and mop up the juices…

I wanted a show-stopper dessert to celebrate the fantastic crop of raspberries that we have had this year. A rare indulgence using sugar… but delightful – a cloud of crispy outer shell with a soft marshmallow like interior. 

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Raspberry Pavolva with whipped crème fraîche, fresh raspberry jam, raspberries and toasted, chopped hazelnuts.

I was nervous about making my first pavlova and took advice from my chums over at 5:2 Intermittent Fasting Recipes from Around the World, and it worked perfectly (thank you Kim!). I added in some chopped hazelnuts, as I had originally been inspired by this recipe on delicious, which popped up on my newsfeed – but in the end decided against complicating the flavours with nectarines and honey. The raspberries are divine and deserve to shine alone. The raspberry jam is another Ottolenghi recipe, from Ottolenghi, the Cookbook. It gave just the right amount of drizzle and an extra hit of raspberri-ness.  The hazelnuts were a Zen exercise, as I couldn’t buy any blanched hazelnuts. But I have a basket of nuts from M. Tye down the road, who grows them commercially. So shelling and removing the skins was a little time consuming – but overall, I think worthwhile for the added dimension of texture and flavour. I was tempted to grate some Willies Venezuelan Black 100% Cacao over the top, but maybe that would have been a step too far… maybe next time, when I may make a chocolate meringue too.

No, I didn’t count the calories! The delights of a non-fast day :-) But apart from the dessert and the bread, these are all ideas that could make part of a delicious fast day meal.

In fact, just totting up the pavlova, it actually works out to only 225 calories a serving; so whilst it seems indulgent, it is a lot less than many other desserts would be.

Enjoy your summer! Relish in the wonderful fresh fruits and vegetables and be brave with your use of herbs and spices.

A Taste of Summer – Bargeman’s Tomato Soup – 110kcals

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I came across this recipe in a book about cooking on a canal barge by Kate Ratliffe “A Culinary Journey in Gascony”. It makes a wonderful summery soup using loads of fresh tomatoes, but t it would be perfect for a fast day even in winter using tinned, bottled or frozen tomatoes. Adding an egg just before the end of cooking increases the protein content and gives added interest.

I would serve this over some toasted bread rubbed with garlic for a non-fast day.

So imagine yourself cruising along the Canal du Midi and stopping to buy a big bag of misshapen Marmande tomatoes, and enjoying this for lunch….

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Bargeman's Tomato Soup
Serves 2
A wonderful tomato, onion and garlic soup, simple as you like, perfect for making the most of summer or with tinned tomatoes in winter. Add a beaten egg just before serving.
Write a review
Print
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
85 calories
12 g
93 g
3 g
5 g
1 g
465 g
314 g
6 g
0 g
2 g
Nutrition Facts
Serving Size
465g
Servings
2
Amount Per Serving
Calories 85
Calories from Fat 24
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 93mg
31%
Sodium 314mg
13%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
10%
Sugars 6g
Protein 5g
Vitamin A
6%
Vitamin C
28%
Calcium
8%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 can (425g) of chopped tomatoes, or 500g fresh tomatoes, peeled and crushed (74 kcals)
  2. 1 onion, roughly chopped (46 kcals)
  3. 4 cloves of garlic, crushed (13 kcals)
  4. 500ml water
  5. Sea salt and freshly ground black pepper
  6. 1 large egg (70 kcals)
  7. A couple of sprigs of fresh thyme, leaves stripped from the stalk (or a tsp of dried thyme) or fresh basil, chopped
Instructions
  1. Put the tomatoes, onion and garlic into a pan along with the water and season well.
  2. Bring to the boil, then simmer for 15 minutes.
  3. Bring back to a boil, beat the egg lightly and stir into the soup.
  4. Check and adjust the seasoning to taste.
  5. Remove from the heat and stir in the herbs.
  6. Per serving: kcals 110
  7. Carbs 13g Fat 3g Protein 6g
Adapted from A Culinary Journey in Gascony, Kate Ratliffe
beta
calories
85
fat
3g
protein
5g
carbs
12g
more
Adapted from A Culinary Journey in Gascony, Kate Ratliffe
Focus on Flavour http://www.focusonflavour.com/

 

This recipe can be found in my book “5:2 Healthy Eating for Life“, available on Amazon in print or kindle format.

 

Raspberry Ice Cream Cake – about 250 calories per portion

I was looking for ideas to use our bumper crop of home-grown raspberries and came across this recipe on delicious.com. An ice-cream based dessert that is a cross between a cheesecake and tray bake, but no cooking required.  I have used far less biscuit and toffee sauce than suggested. Really yummy with our own home-grown raspberries! A lovely weekend treat that isn’t too high in calories.  

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Raspberry Ice Cream Cake
Serves 8
A simple to prepare frozen dessert using raspberries and digestive biscuits, with a drizzle of caramel sauce
Write a review
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
822 calories
129 g
27 g
31 g
12 g
11 g
243 g
844 g
72 g
0 g
18 g
Nutrition Facts
Serving Size
243g
Servings
8
Amount Per Serving
Calories 822
Calories from Fat 273
% Daily Value *
Total Fat 31g
48%
Saturated Fat 11g
53%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 10g
Cholesterol 27mg
9%
Sodium 844mg
35%
Total Carbohydrates 129g
43%
Dietary Fiber 3g
13%
Sugars 72g
Protein 12g
Vitamin A
6%
Vitamin C
12%
Calcium
40%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tub Vanilla ice cream (900kcal)
  2. 8 digestive biscuits, crushed (568 kcal)
  3. 50g unsalted butter, melted (373 kcal)
  4. 25g confiture de lait (or dulce de leche or other caramel sauce) (81 kcal)
  5. 200g raspberries (103 kcal)
Instructions
  1. Remove ice cream from freezer and allow to soften.
  2. Melt the butter and mix in most of the crushed biscuits (reserve about a tablespoonful).
  3. Line a dish (suitable to freeze) with baking paper and press the mixture evenly across the bottom, then chill for about 15 minutes.
  4. Spread the ice cream over the base and press in some of the raspberries.
  5. Drizzle the caramel sauce over the top and then decorate with raspberries and sprinkle over the reserved biscuit crumbs.
  6. Freeze for a few hours.
  7. Cut into squares and serve with some additional raspberries and a little whipped cream (not included in calorie count)
Notes
  1. The calorie count from this recipe card is incorrect, but I'm not sure why.
  2. I have triple checked on caloriecount.com, MyFitnessPal and with individual ingredients and all of those come to about 250 kcal per portion.
Adapted from delicious
beta
calories
822
fat
31g
protein
12g
carbs
129g
more
Adapted from delicious
Focus on Flavour http://www.focusonflavour.com/

Consider what you eat, not just how much….

I actually think that what you eat is really far more important than how much, so if anyone wants some guidelines on what to eat on non fast days, to encourage healthy weight loss and not worry about calories, here are my 10 top tips:-

1. Eat mainly plants and eat all parts of plants – roots, stems, leaves, fruit, nuts and seeds
2. Eat reasonable amounts of protein (no more than 0.8g per kilo of body weight per day), from organic sources as far as possible
3. Keep carbs to low GI or low GL
4. Avoid added sugar (but fruit is ok)
5. Minimise consumption of refined foods, like white flour, white rice, white pasta and use whole grains instead
6. Minimise consumption of processed and packaged foods
7. Avoid all diet, light and low fat foods
8. Eat good fats, avoiding trans and hydrogenated fats
9. Eat some raw food every day
10. Have an occasional day when anything goes!

It’s pretty easy at this time of year for us, when the garden is the source of most of our meals, but eating seasonally and from local sources where possible, is a great way of keeping costs down and avoiding food miles.

gaarden produce

Kate Harrison’s 5:2 Podcast features Foodie Fasting in France

Much excitement chez Berry today, as my interview with Kate Harrison is released.

http://the5-2dietbook.com/podcast9

If you haven’t already come across them, do subscribe to these podcasts, or listen online – Kate has a lively, engaging series of chats with all kinds of useful hints and tips to keep you inspired.

The thumbnail photo for this edition features my lemony yogurt cheesecake with strawberries – a perfect seasonal treat.

Lemon Yogurt Cheesecake with Strawberries

 

Kate Harrison is the author of The 5:2 Diet Book, The Ultimate 5:2 Recipe Book (featuring my Raw Vegetable Salad with a Zingy, Spicy Dressing), 5:2 Your Life, and The 5:2 Good Food Kitchen, as well as several delightful novels. We share a passion for eating well and following 5:2 and I was delighted to have been chosen to share some of my story and enthusiasm for the 5:2 way of life with Kate’s many listeners.

We took the opportunity of having some other photographers here to get a photo taken of us both wearing the ridiculously large Hawaiian shirt that prompted us to take weight loss seriously. For your amusement, here we are..

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Decluttering the Spice Shelf – mmm, tasty!

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Over the last few weeks I have worked my way through my fridge, freezer and store cupboards, figuring out what I have and putting together a plan each week to use up some of the things that have been in store for the longest. It’s working well and I’m saving lots of money (at least in the short term) – and trying out some new ideas.

Next, I approached the spice and herb shelf. Oh dear, it is groaning. I have over 50 jars! 

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An article by Marie Kondo, Japanese tidiness expert, led me to approach my spice shelf with a new perspective. See 10 steps to make you more tidy now.

Each jar was looked at – do I love it? Does it bring me joy?

Out went anything that was really old, flavourless or unappealing, including some dried rosemary – I have fresh growing in the garden, all year round, so why bother?

Of the remaining spices, mixes and herbs, there were only two that I wasn’t sure about, juniper and fenugreek seeds.

The juniper must have been bought for something specific, but I have forgotten what. I tried using some at Christmas with cranberries, but the flavour was far too strong.

The fenugreek seeds are something that I occasionally use for sprouting; they have a bitterness and a distinct curry aroma, that can make an interesting addition to a salad or as a garnish.

I got some wonderful suggestions from the lovely members of the 5:2 Intermittent Fasting Recipes from Around the World group (a real mouthful in more ways than one!)

  • Juniper as a partner for game, such as venison or wild boar.
  • mmmmmmm a chopped shallot soup with thyme, juniper, garlic and bay leaf…
  • a rub for pork, using salt, dried rosemary and juniper (damn! retrieve the dried rosemary :-) )
  • Juniper berries for braised red cabbage

and I found some interesting recipes on line:

I am encouraged to try growing my own, as fenugreek, also known as ‘methi’, is used widely as a herb in Indian recipes. An interesting addition to my micro leaves selection!

So, with spices in mind, what am I cooking this week?

I bought a whole free range chicken, which I jointed. I made the breasts into Butter Chicken, following a Rick Stein recipe, which was succulent and absolutely delicious. The joints are marinading in spices and yogurt. I will dry bake them in a hot oven for our fast day dinner, with leftovers for lunch another day. 

Having thrown out my old garam masala, I had no alternative but to make my own. In a hot dry pan, I roasted some cumin, cardamom and coriander seeds with cinnamon bark. I added peppercorns, fenugreek, salt and chilli powder and pounded all together in my pestle and mortar. Mmmm, wonderful aromas! This became an ingredient in the sauce for the Butter Chicken as well as a garnish for the dhal. It should keep well for at least a month.

The chicken carcass has made a lovely asian-flavoured stock, with star anise, chillies, peppercorns and lime leaves, and the tops of some fresh leeks – I have retrieved a surprising amount of meat from the bones, and with the stock this will make a wonderful soup, with the addition of some finely sliced mushrooms.

Hot and Sour Chicken and Mushroom Soup

My ‘treat’ purchases this week – a small whole camembert: bake until melted, then dip into with toasted pita bread; and a basket of small pears.

Sat lunch: Pizza and Salad; fresh fruit
Dinner: Butter Chicken with Naan and Red Lentil Dhal; Ice Cream

Sun lunch: leftover Pizza with Salad; fresh fruit
Dinner: Roast Rib of Beef, Dauphinoise Potatoes, Yorkshire Pudding, Carrots and Peas; Cinnamon-spiced Cherries topped with an Oat Crumble with chopped Hazelnuts

Mon Fast Day: Spicy Chicken and Mushroom Broth; Tandoori Chicken with Cauliflower Rice and Dhal; sliced Oranges with Dates and Pistachios

Tue lunch: Thai Style Roast Beef Salad with roasted Peanuts and a vietnamese dressing; fresh fruit
Dinner: Toulouse Sausages with Potato and Celeriac Bake; Fig Frangipani tart with custard

Wed lunch: French Onion Soup; Coronation Chicken Salad; fresh fruit
Dinner: Black Bean and Sausage Burritos; leftover Fig Frangipani tart with yogurt

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Thurs, fast day: Morrocan Cauliflower Soup; Salmon Teriyaki with Leeks and Mushrooms; Spiced Poached Cherries with Yogurt

Teriyaki Salmon

Fri lunch: Egg Mayonnaise Salad; fresh fruit
dinner: Baked Camembert with Pitta crisps;  Red Mullet with Coconut-Lime sauce, spiced puy lentil salad, Pears with Chocolate Meringue topping

Pear with Chocolate Meringue   

 Plenty of lovely meals to look forward to, and a spice cupboard in which I can almost find what I am looking for… still over-crowded, but at least I know what’s in there.

Anyone got any ideas for using dried rosebuds?

 

Meal Plan – Mad as a March Hare!

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Mad as March Hare? Well maybe not that crazy, my efforts to work my way through stores are going well and saving us money in the short term. It’s good to have space in the freezer for when there are special offers, or home grown produce to take advantage of.  

I did quite well at following my last plan, and it also saved a lot of effort, so I’m encouraged to continue. I still have a lovely assortment of things to use up from my freezer and store cupboards, and it means I can splash out on a really good piece of meat or a nice bottle of wine for Saturday night. All I have to buy apart from that is some more salad and fresh fruit and some yogurts and fromage blanc. I’m looking forward to making buckwheat burgers, I haven’t done them for years! I should have thought of them when the weather was really cold, they are great for warming you up from within. But I think they will be great for a fast day.  

So little in my shopping trolley this week! My treat is a bag of pink Brittany onions, which immediately say ‘French Onion Soup’..  so I bought some Comté cheese as well :-) Ah well, that leaves a ready made soup in the freezer for a busy day in future.

I’ll be taking photos as I go along, and if there are any winners, will be writing up the recipes to publish here or in my next book….

Mon, fast day: ; Butternut Squash stuffed with Mushrooms and Walnuts (leftover from Sunday), Plum Kulfi with toasted pistachios
recipe for Plum Kulfi in 5:2 Healthy Eating for Life

Tues lunch: Wild Mushroom Omelette with Fennel and Radish salad; fresh fruit
dinner: Boston baked Borlotti Beans with FrankfurtersFrench Apple Tart with custard

Wed lunch:  Griddled Halloumi, Hummus, Pita Bread, Spanakopitta and salad; fresh fruit
dinner: Marmalade Glazed Tofu with Sesame Seeds, Stir Fried Veg, Carmargue Rce; leftover apple tart
recipe for Hummus, Pita Bread and Spanakopitta in 5:2 Healthy Eating for Life

Thurs fast day: Miso soup with Wakame and Tofu; Buckwheat Burgers with veg stir fry; Poached Cherries with Cinnamon

Fri lunch: French Onion Soup;  fresh fruit
recipe for French Onion Soup in 5:2 Healthy Eating for Life
dinner: Corn Spaghetti with Salmon, Chillies and Sundried Tomatoes; Cherries topped with Oat and Sunflower Seed Crumble

Sat lunch: oh well, probably Pizza as usual, we love it! with salad and followed by fruit
dinner:  Steak with Peppercorn Sauce, Garlic Mushrooms and Oven Fries; Bread and Butter pudding with Red and White Currants

Sun lunch: Citrus baked Chicken with Pumpkin and Peppers; leftover bread pudding
dinner: Mushrooms on Toast with Bacon; Fruit Salad
recipe for the Citrus Baked Chicken and the Mushrooms on Toast in 5:2 Healthy Eating for Life

Growing your own – sprouted seeds

DSCF1838Around this time of year, we haven’t really got anything growing in our garden that we can eat, apart from some hardy herbs. So while we are waiting for the first asparagus and broad beans and for the ground to warm up enough to plant some salad crops, this is the perfect time to do some windowsill gardening.  You may be lucky enough to find cress, or even better, mustard and cress, in a supermarket – and a wider variety of sprouts in a health food store. But sadly so often these delightful packages of nutrition are hard to find, so it’s grow your own or go without.

This week I have been growing puy lentils, mung beans and alfalfa seeds.

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I love the light crunchy texture of the lentils, which have the flavour of fresh peas. Mung bean sprouts are perfect to add at the last minute to a stir fry.  Alfalfa sprouts make a great addition to an egg mayonnaise or a peanut butter sandwich. 

You don’t need to be a gardener or green-fingered, and you don’t need a lot of space or time to make a success. You can grow them in a jar, or in a special sprouter, as I have here:

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There is a huge variety of seeds that are suitable for sprouting. The act of germination and growing of seeds creates a wide variety of changes to the nutritional value and sprouts are reportedly more easily digested and contain higher available nutrients and protein than the seeds from which they are grown. Lots more info here –  http://www.sproutnet.com/Sprouts-for-Optimum-Nutrition

Next time I am going to do fenugreek, mustard and aduki beans.

You can buy a salad sprouter here at Nicky’s Nursery along with a huge array of seeds (for those in the UK only).

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Growing tips: Make sure that your kit is scrupulously clean. Some larger seeds will benefit from being soaked overnight initially. Then rinse and drain. Rinse the sprouts at least twice daily and do not leave in standing water. Keep in the light or the dark (grown in the dark are more crunchy I hear), but ensure good air flow around them. Keep out of direct sunlight. Aim for a reasonably even temperature of 15 – 20c. Harvest just as the leaves start to show. Sprouts that are ready may be kept in the fridge for a couple of days, but do not store well for longer.

Weekly meal plan – Feb 23 – 30

I am determined to cycle through my freezer and store cupboards and use up some of the ingredients that are lurking and neglected. I seem to have a rather odd assortment of things, but plenty of frozen soup, dried beans and frozen fruits, so these will form the basis of our meals.  I must confess to being surprised at how long some things have been in my freezer and cupboards! I have thrown a few things out as being past their best, but mostly it has been very useful to remind myself of what is there so that I can include them in my plan, before they go the same way. We had a huge crop of cherries the year before last, so it is time to start using up more of those, to make way for this year’s harvest.

With dried beans, having a plan for the week ahead is great, as it helps remind me to get soaking the night before I need them. I have started to sprout some seeds and beans – alfalfa seeds, mung beans and puy lentils, so they should make a nice addition to salads towards the end of the week.

I have a tendency to keep things in my cupboard ‘in case’ I need them. But I am starting to resent the amount of space that is being taken up by things that I don’t use.  Sometimes it is just taking time to put the grey matter to use and come up with some ways of using less popular ingredients that will still be appealing.

I’ve also found that I have a lot of jam. We really don’t eat jam on toast at all, so I am going to have to come up with some ideas for using that without going overboard on sweetness.

From the looks of it, I really only need to shop for some fresh salad and fruit, all the other ingredients are already in stock. Another week that is going to be kind to our budget.

Breakfast on non fast days is either plain yogurt, wholewheat toast with almond butter or a boiled egg and toast.

Starting with Monday then

Monday, Fast Day: Roasted Tomato Soup, Warm Butter Bean, Halloumi and Beetroot Salad, Poached Cherries with Crunchy Oat and Cinnamon topping

Tuesday lunch: Roasted Tomato Soup with Ciabatta, Baked Goat’s Cheese on a bed of rocket with spiced walnuts and beetroot, Fresh Fruit.
dinner: Wholewheat Pasta Spirals with Salmon, Pumpkin and Chopped Chillies in an Oat Cream sauce, Pears with Chocolate Meringue Topping

Wednesday lunch: Mackerel, Hard boiled Egg, Anchovy, Capers, Flageolet Beans and Potato Salad in a mustard-y dressing, Fresh Fruit
dinner: Turkey Milanaise with Celeriac purée and Sauté Potatoes. Sliced Oranges with chopped Dates and Pistachio nuts

Thursday, fast day: Hake with Chorizo and Potatoes (Rick Stein recipe) or maybe Hake with a Masala crust (also based on a Rick Stein recipe).  Apple and Ginger Compote with Almond Cream Custard

Friday lunch: Pea and Ham Soup, Scrambled Egg on Toast, Fresh Fruit
dinner: Squash, Stilton and Quince Tart with steamed mixed vegetables. Cherry & Choc Chip Gelato

Satruday lunch: Pizza and Salad, Fresh Fruit
dinner: griddled HalloumiLamb Chops with a Herbed Crust, Skordalia, Beetroot and Jalapeño Salsa (recipes in 5:2 Healthy Eating for Life), Bakewell Tart and cream

Sunday lunch: Pizza and Salad, Fresh Fruit
dinner: Stuffed Butternut Squash, Bakewell Tart and custard