I received an email, apparently from WordPress, saying that I need to reset my password. Now it looks ok, as there is no link to follow, it says to go to the WordPress.com login page. But it also says I will be locked out of all my wordpress sites until that is done. So as a test, I have come to this one and created a post.
Here’s a fab thing to do with all that Quince Jelly you have made! Or you might find it as Pate de Coing (French) or Membrillo (Spanish). It goes really well with apples, but if you have some left over, try having it with some strong hard sheep cheese, like Manchego. This recipe uses filo pastry, so it is light on calories but great on texture.
- 2 sheets filo pastry 164 kcals
- 100g quince paste 280 kcals
- 2 dessert apples 70 kcals
- 10g unsalted butter 72 kcals
- 2 tsp honey 38 kcals
- Preheat the oven to 180c (fan).
- Melt the butter in a small pan.
- Peel and core the apples and cut into slices.
- Working quickly to avoid the filo drying out (see *Tip), lay the two sheets of filo on top of each other.
- Cut in half and double up the layers, then cut into four rectangles.
- Lay them on a non-stick baking sheet or one covered with a liner.
- Brush with a little melted butter.
- Divide the quince paste between the pastries, dotting it all over.
- Lay the sliced apple over the top and brush with the remaining melted butter.
- Bake in the oven for 12 to 15 minutes until the apples are lightly coloured and tender.
- Serve drizzled with a little honey.
- Per serving: kcals 156
- Carbs 30g Fat 3g Protein 1g
- Excellent with Frozen Honey and Walnut Fromage Blanc, or with toasted chopped hazelnuts and whipped cream.
- *Tip: Working with Filo. Because it is made without fat, filo pastry can dry out quickly. Keep what you aren’t using covered with a sheet of cling film or a damp cloth while working on a single sheet at a time. When you’ve finished with what you need, wrap any remaining pastry in cling film and store in the fridge.
I was surprised to realise that I hadn’t written up this recipe before now! Buckwheat is a fantastic whole food, a seed rather than a grain, and good for people who are trying to avoid gluten. As well as being rich in complex carbohydrates, it is also a useful protein source, and as we are trying to encourage each other to include more plant-based protein in our diet, this is a great food to discover, if you aren’t already familiar with it.
Buckwheat burgers are simple to make, cheap and delicious to eat. They make a great vegan fast day meal. They are splendid stuffed into a piece of pita bread, with or without salad, tomato sauce or whatever other dressings you may fancy. They help to keep you warm all day in winter if you have one for breakfast. Try one with a fried egg, mushrooms and toast! Or have one or two for an evening meal with rice and vegetables.
Mostly, buckwheat gets used as a flour here in France, to make galettes de Sarrasin. You may also come across it as soba noodles. Although it is also called blé noir (black wheat) it is not related to wheat at all.
But I am not going to use flour, I am going to start with whole buckwheat groats.
These ones are already roasted (kasha grillé), but if yours are not, they can be easily toasted in a dry frying pan over medium heat. Keep shaking the pan so that the groats move around and get evenly heated and just start to turn a little darker. This improves the flavour.
Then they need to be roughly ground. The easiest way to do this is in a food processer, blender or grinder, but I guess you could do them in a pestle and mortar for you arm exercises…. You want to have some texture, not create a fine flour. A few pulses in a good blender will suffice.
Next, put into a bowl and add boiling water and mix with a fork, until the mixture holds together. If it is too dry, it will be crumbly.
Cover and leave this to rest for a few minutes, to cool and absorb the moisture. Then form into a smooth ball, adding a little more water if necessary.
Put onto a floured board (using some buckwheat or wholewheat flour) and roll into a fat sausage shape.
Slice into 8 rounds, about 1cm thick, dusting with flour as you make them.
These are then fried in a little oil until nicely browned on both sides. Then pour some tamari soy sauce into the pan and let them sizzle, flipping them over and adding a little more tamari if needed. This gives the crust a lovely savoury flavour.
A super vegan low calorie meal, suitable for a 5:2 fast day: 2 burgers and a heap of stir fried veggies will be less than 300 calories. Include some chopped nuts, sunflower or sesame seeds or a tahini dressing to increase the protein content.
You can freeze them uncooked – open freeze and then wrap individually. Defrost before cooking.
Really, very little effort and it is hard to figure out why they aren’t better known! I think this way of making them is much more successful and tasty than boiling the grains, or pre-soaking them.
- 1 cup / 170 grams buckwheat groats – 567 kcals
- 1 tbsp vegetable oil – 120 kcals
- 1 tbsp tamari – 15 kcals
- 10g buckwheat flour – 33 kcals
Makes 8 burgers
Per burger: 92 kcals
Carbs 16g Protein 3g Fat 3g
I made a batch of Vegetarian Mincemeat before Christmas, and although it will keep well enough to make more mince pies next year, it is a lovely, rich filling for a dessert tart.
I didn’t want to make the mincemeat filling too deep – just enough to cover the base of the tart, so then I topped it with a couple of apples, quartered, cored and finely sliced.
I have inherited a little wooden pastry wheel (you can buy them incredibly cheaply, made from box wood), so rather than making a completely open tart, which tends to overcook the filling, I enjoyed making these wavy edged strips to create a lattice topping. Lighter than a pie, but rather elegant!
You may have a lattice tool that you can use, but otherwise, just cut strips with an ordinary knife.
I like to roll my pastry out really thin, so there was enough left over to make a dozen mince pies as well!
This was lovely served with some custard. Tomorrow I will serve it with either vanilla ice cream or Greek style yogurt.
Seeing as we are doing a dry January, I don’t feel even remotely guilty about having a dessert like this – no more calories than a couple of glasses of wine, I’m sure – and all good home made food from organic ingredients.
I made the pastry from 250g of Bio Type 65 flour and 125g unsalted butter and a pinch of salt. My flan dish is 25mm diameter. I used a little more than one jar of mincemeat for the tart and the small pies. My mincemeat was based on a Delia Smith recipe. Ok, I’ll work out the calorie counts later!
We love a bit of Stilton cheese with a glass of port over Christmas, but now it is dry January and the remains of the cheese need using up. Of course, you can use another blue cheese or strongly flavoured cheese for this.
To go with this I have baked some Easy Garlic Breadsticks. Yes, breadsticks means breadsticks 😉 (if you didn’t see this epsiode of HIGNFY, go to about 19:50 and see Maureen Lipman doing a Mrs May..) It is rare for us to eat white bread, but this is such a great way of making croutons! A half sized, ready to bake baguette makes 6 sticks and they keep quite well wrapped in foil, or leftovers can be broken up for use as a croutons for soups or salads. I first made them during one of our photography courses, and they were a great hit (you’ll find them in my Focus on Flavour book). Conversation stoppers though, as you can’t hear anything over the crunch… I like them with a Caesar salad too.
I’ve included some golden paste in the recipe – you really don’t notice the flavour of turmeric, but it adds a lovely golden colour. I like to include it as often as I can in cooking, especially if I haven’t had it in yogurt for breakfast.
A bowl of this soup (145 kcals) with one or two breadsticks (91 each) makes a lovely lunch or can be part of a fast day meal.
- 7g unsalted butter (50)
- 1 onion, chopped (45)
- 100g potato, peeled and diced quite small (80)
- 4 medium sticks (about 300g) of celery, in thin slices (50)
- a splash of water
- 1.2 litres vegetable stock, made with 1 tsp of Marigold stock powder (15)
- 150g Stilton cheese, crumbled (615)
- freshly ground black pepper
- 1 tsp golden paste (11)
- a few celery leaves, to garnish
- Melt the butter in a heavy saucepan, then add the onion, potato and celery.
- Stir well and add a splash of water to stop them sticking.
- Cover with a lid and braise gently for about 10 minutes, until softened.
- Add the stock and simmer for about 15 minutes, until the potatoes are cooked through.
- Blend (ideally with a stick blender in the pan) and then add the cheese, pepper and golden paste.
- Mix well until the cheese is melted.
- Serve garnished with some chopped celery leaves.
- Per serving: 145kcals, 10g Fat, 6g Carbs 7g Protein
- 1 ready to bake baguette (368)
- 1.5 tbsp olive oil (179)
- 1 clove garlic, finely chopped (5)
- Maldon sea salt and freshly ground black pepper, to taste
- Preheat the oven to 200c (fan).
- Mix the garlic with the olive oil and seasoning.
- Cut the bread lengthwise, then cut each half into 3, aiming for a triangle shape cross-sectiom.
- Lay on a non-stick baking sheet and brush with the oil, making sure that the garlic is reasonably evenly distributed.
- Bake on a middle shelf for about 15 minutes, until golden.
- Serve while still warm.
- Per stick: 92 kcals, 4g Fat, 12g Carbs, 2g Protein
When you are cutting back on starchy carbs, but not cutting them out altogether, a little filo pastry can provide a fantastic (and also quick and easy) topping for a pie.
Here I have layered some softened leeks and mushrooms, followed by chopped cooked turkey, and pieces of cooked ham, topped with a creamy sauce with added golden paste. Then taking one sheet of filo per person, I cut each sheet into small squares and scrunched these up to cover the top of the dish. Sprayed or brushed very lightly with olive oil, then baked in a hot oven for about 20 – 25 minutes, until crisp and golden.
This would work equally well with fish or lentils, in fact there are probably hundreds of different possibilities! This is one of my favourite things to do with the Christmas leftovers – I put up a picture last year, but here is the recipe, complete with calorie counts.
My luxury version comes out at
490 kcals 25g Fat, 28g Carbs, 38g Protein
You could reduce this by 100 kcal per portion by using all semi-skim milk and swapping the cheese for a tsp of tamari soy sauce. So a delicious fast day main dish at only 390 kcals! Counts would be similar if you used about 100g of white fish or cooked lentils per person, instead of the meat. Calorie counts in brackets.
- 300g cooked turkey or chicken, chopped into chunks (510)
- 130g cooked ham, cut into cubes (117)
- 7g unsalted butter (50)
- 2 medium leeks, sliced (100)
- 100g mushrooms, sliced (22)
- 4 sheets filo pastry (264)
- 1.5 tsp olive oil (60)
- 15g / 1 tbsp butter (102)
- 20g plain flour (68)
- 200 ml semi skimmed milk (80)
- 100ml cream (292)
- 1 egg, beaten (72)
- 50g grated cheese (203)
- ½ tsp freshly grated nutmeg
- pinch cayenne powder
- sea salt and freshly ground black pepper, to taste
- 2 tsp golden paste (22)
- Preheat the oven to 180c (fan)
- Melt the butter in a frying pan and gently sauté the leeks and mushrooms, until softened.
- Meanwhile, to make the white sauce, melt the butter in a saucepan and add the flour.
- Stir well and cook over low heat for a minute or so, then gradually add the liquid, stirring well after each addition to keep it smooth.
- Keep stirring until it comes to a simmer, then add the beaten egg, seasoning, grated cheese and golden paste and mix in well.
- Put the vegetables in the bottom of an ovenproof dish.
- Layer the meat, fish or pulses on top.
- Pour the sauce over.
- Now cut the filo pastry into 3 strips and each strip into 3 squares or rectangles.
- Scrunch up the pastry and distribute evenly over the top of the pie dish, then spray or brush lightly with olive oil.
- Bake in the oven for about 20 - 25 minutes, until crisp and golden.
- I used a mix of milk and cream, as that is what I had leftover. A little cream does give a lovely luxurious texture, but you could cut the calories down by using all milk. Of course, you can use non-dairy milk if you prefer.
- The cheese again, adds a little extra savoury kick to the sauce,and I had some scraps to use up - but for a non-dairy dish, you could add some other flavouring, such as soya, worcestershire or nutritional yeast.
- 490 kcals 25g Fat, 28g Carbs, 38g Protein
- You could reduce this by 100 kcal per portion by using all semi-skim milk and swapping the cheese for a tsp of tamari soya sauce. So a decent fast day main dish at 390 kcals!
It’s coconut day! I am often tempted by a fresh coconut, especially if when I shake it, it has plenty of water inside. But then it sits in the fruit bowl, waiting… well today is the day!
Here is our coconut friend.
I start by making holes in and draining out the coconut water. This makes a fabulous electrolyte-balancing drink on a 5:2 fast day. In the UK you can buy coconut water ready prepared, probably made from green coconuts, which have a lot more liquid. But I can’t buy that here in France, so getting it from a coconut is the only way…. They have to be fresh though; if they have been sitting on the supermarket shelf for weeks, the liquid dries out and the flesh can go bad. So always give a coconut a good shake before buying it.
I put the coconut in a zipped plastic bag and smash it onto the concrete outside, until it is broken into several pieces. I was really lucky with this one, the shell broke off cleanly, leaving the flesh with it’s skin in a few big chunks. Rinse in cold water.
Then I take a few pieces (about 60g) and make slivers using a swivel potato peeler. These go on a baking sheet, to be toasted in the oven.
The remaining flesh is peeled – I find slicing it off with a small sharp knife the easiest way to do it. Then cut into chunks. A few chunks get set aside, just for the joy of eating some fresh coconut. Put the rest into a blender along with about 250ml water and blend until the coconut is finely chopped and looking creamy, adding some more water if it seems a little dry.
Turn out the flesh and liquid into a sieve lined with a piece of muslin, over a bowl. Add a little more water to the blender and whizz up to get the last bits of coconut, then add that to the sieve. Gather up the cloth and squeeze to get out as much liquid as possible.
Turn out the remaining coconut flesh and spread over a baking sheet.
Heat the oven to 160c (fan) and toast the coconut flakes and flesh, turning occasionally until dry and lightly golden. The flakes will only take a few minutes, keep an eye on them. The flesh will take longer; just turn and spread out again a few times, until pale golden and almost dry.
Now you have coconut milk, coconut flakes and dry (dessicated) coconut, as well as a small glassful of coconut water. The dry coconut doesn’t have so much flavour, as so much of the fat has gone into the milk; but it is a great source of fibre and is a good addition to curry or dhal, or a great topping for a dessert. I store it in a plastic box with a lid. You could grind it up to make coconut flour too. I haven’t tried that yet.
I’m going to use the milk in a coconut and lime ice, which will be served topped with toasted coconut flakes. Yummy! The milk is not as creamy as the cans or packs you can buy, as they usually are thickened with guar gum; but the flavour is lovely. Instead of a sugar syrup I will use a few teaspoonfuls of Agave syrup, which will just take the edge off the sharpness without adding a lot of calories.
How many calories in all these various coconut things is a bit of a puzzle. A typical coconut is 1405 calories. I weighed the flakes before and after and they work out to less than 8 calories per gram. Dessicated coconut is less than 7 cals per gram and I have ended up with about 100 grams of that. So by a process of elimination, I reckon the coconut milk is about 600calories. But hey, it’s not a fast day, so we don’t need to worry too much. Coconut is full of good things and is said to be a boost for our immune systems, helping to protect against viral and bacterial infections. With the number of people around that seem to have suffered from something or other these last few weeks, I think we will be glad of some extra support in that.
A midwinter treat, that reminds us of far off shores and sandy beaches, heat and sunshine. I should coco…. 😉
In my last post I talked about Golden Paste. I’ve just made another batch.
- 75 grams / ½ cup turmeric powder
- 250 ml / 1 cup water
- 125 ml / ½ cup water extra, if needed
- 7.5 ml / 1½ tsp ground black pepper
- 70 ml virgin coconut oil or virgin olive oil
- Add turmeric to water in a pan.
- Stir over a gentle heat for 6 to 10 minutes, until you have a thick paste.
- If necessary, adding a little more water.
- Turn off the heat and add the pepper and oil.
- Stir to mix thoroughly and leave to cool.
- Store in a jar in the fridge. I like to use 2 smaller jars which fit on the top shelf of the door.
Makes about 400ml – 828 kcal – so just over 10kcals per tsp.
Typically, we start the day with some Greek style yogurt, mixed with about a tsp of golden paste, and topped with some fresh fruit and crushed toasted hazelnuts.
Or stir in some chopped fruit and nuts with the yogurt and golden paste, then add ‘sprinkle’ (Formule Boost is our current choice, which is dried cranberries, pumpkin seeds, almonds and crunchy toasted soya beans).
It’s a lovely breakfast and I always feel as though it is doing me good.
I found the golden paste keeps well in the fridge right through until it is time to make some more.
Having the paste on hand and ready to use, makes it easy to add to both savoury and sweet dishes. Turmeric is not just for curry!
Did I mention Turmeric yet? Perhaps not. Since watching a recent ‘Trust Me I’m a Doctor‘ episode, I have been inspired to include more turmeric in our diet. In a really interesting piece of research, it was discovered that eating turmeric has effects on the methylation of DNA that are not achieved by taking supplements. It is hoped that this helps to unravel some of the negative changes that may occur, and in particular may help reduce our risk of cancer.
The use of heat, and the addition of oil and black pepper helps to increase the bio-availability of turmeric, so the ideal way of adding it to our diet is to make a curry! But actually, you can use turmeric in many different kinds of dishes and even in desserts. An easy way to increase your use of it is to make Golden Paste – you cook turmeric powder in hot water and then add in coconut oil (or olive oil) and freshly ground black pepper.
I’ve been experimenting with ways of using this. I’ve added it to bolognese sauce, stir fries, braised vegetables, in fact almost anything savoury can take the addition of some. We often start the day with some greek style yoghurt, with half a tsp of golden paste added in, some chopped fresh figs (which are abundant at the moment in our garden) and topped with chopped toasted hazelnuts. I also discovered that banana fried in butter with golden paste, honey and lime juice is amazing! For added spice benefits, I served it with fromage blanc mixed with ground cinnamon and decorated with lime zest.
Turmeric is often used as an inexpensive substitute for saffron, as it gives a strong yellow colour – the flavour is quite different, but it does tend to work agreeably with the same food partners. Here is my variation of an Ottolenghi dish. Roast Chicken with Turmeric, Hazlenuts and Honey.
- 4 chicken legs, divided into thighs and drumsticks
- 2 onions, chopped
- 2 tbsp olive oil
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- 2 tsp golden paste
- juice of 1 lemon
- 4 tbsp cold water
- sea salt and freshly ground black pepper, to taste
- 100g shelled hazelnuts
- 35g honey
- 2 tbsp orange flower water
- In an ovenproof dish, mix the onion, spices, oil, lemon juice, water and seasoning.
- Marinade the chicken pieces in the mix for at least an hour, or overnight in the fridge.
- Preheat the oven to 190c.
- Bake the chicken for 35 minutes on a middle shelf.
- While the chicken is cooking, spread the hazelnuts onto a baking tray and toast in the oven on a top shelf for about 8 to 10 minutes, until lightly golden.
- Allow the nuts to cool for a little, then rub in a clean cloth to remove the skins.
- Chop the nuts roughly and mix with the honey and flower water to make a rough paste.
- Remove the chicken and spread with the nut paste.
- Cook for a further 5 - 10 minutes, until the nuts are nicely browned.
- See the link on this page for the method for making golden paste.
- Alternatively you can use a good pinch of saffron strands.
- I used orange flower water, but rosewater would be more authentic.
- I served this with Green Beans with Hazelnuts and Orange (from The Cookbook by Ottolenghi) and Orzo (langues des oiseaux) pasta with vegetables.
- The calorie count is per serving: 450 kcals, 35g Carbs, 30g Fat, 18g Protein
One of my favourite discoveries last year, when I visited Greece, was Kolokithokeftedes – Fried Zucchini/Courgette Fritters. A delectable mix of crispy outside and soft interior. Returning home, I dug out a few recipes and inevitably, made some changes to come up with my own version, that fits in well with a Mediterranean style diet and one that is full of vegetables, nuts and, very importantly, FLAVOUR.
These are great fried, but actually easier to make and probably healthier too, if you bake them. Instead of breadcrumbs, I use ground almonds, which help to make them more protein-rich and lower in carbs.
You can vary the herbs and spices, but for me, mint and basil or oregano, along with freshly toasted and ground cumin and coriander, plus a little smoked paprika, have become the favourites. Add some finely chopped chilli for a bit of a hot kick.
This is good with larger courgettes too, though for the best flavour and texture I choose medium sized ones – up to about 15cm long. You can use any summer squash, as shown here, I have used a mixture of yellow patty pan squash and courgettes.
Greek Inspired Courgette Patties (Kolkithokeftedes)
Makes 12 – 15
- 3 med – large courgettes (about 750g), grated and squeezed * (120 kcal)
- 1 red onion, finely chopped (44 kcal)
- 2 cloves garlic, finely chopped (9 kcal)
- ½ green or red chilli, finely chopped (optional) (2 kcal)
- 1 egg, lightly beaten (63 kcal)
- 3 – 4 tbsp fresh herbs, finely chopped (parsley/mint/basil/oregano/coriander) (9 kcal)
- 100g ground almonds (579 kcal)
- 100g feta cheese, crumbled (264 kcal)
- 25g parmesan cheese, grated (80 kcal)
- freshly ground black pepper and sea salt to taste
- 1 tsp ground cumin (8 kcal)
- ½ tsp ground coriander
- ¼ tsp smoked paprika (2 kcal)
- olive oil for frying or baking (40 kcal per tsp)
Heat the oven to 200c. Spray or brush a non-stick baking sheet with olive oil. With damp hands, take about a tablespoonful of the mixture, form into a rough ball and then flatten into patties. Lay them on the sheet and finally spray or brush very lightly with a little more oil. Bake on the top shelf for 25 to 30 minutes, turning half way through.
If you are going to fry them:
Heat a non-stick frying pan over med-high heat and add enough olive oil to just cover the base. Using a damp spoon, put spoonfuls of the mix into the hot oil and fry on both sides/all over until nicely browned. In Greece I have seen them all shapes and sizes, so go with what suits you!
Either way, lay onto some paper towel to absorb any extra oil. Serve hot, warm or cool.
Delicious served with Tsatsiki (Yogurt and Cucumber dip) and/or a Tomato and Chilli Salsa.
If you make 12 from this quantity, each one will be just 98 kcal, plus a little for the oil they are cooked in. In the following calculations, I have allowed for 2 tsps, which is approximately what I needed when baking them
Per Patty: kcals 105
Carbs 5.6g Fat 7.7g Protein 5.0g