Category Archives: Seasonal produce

Anniversary 5:2 Meal Plan

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Anniversary? Yes, I’ve been maintaining my weight on 5:2 for a year today!

Scotch Eggs with Light Coleslaw Griddled Courgette Salad _MG_2492

 

 

 

 

 

I was so thrilled to achieve my healthy weight target (55kgs for me, which is somewhere in the middle of the normal BMI range for my height and age) let June, but I am even more delighted to have been able to stay there. I gave myself a 2 kg range to stay within (53 – 55) and in the last year I have not gone below the bottom, and only temporarily very slightly over (like when I have been away on holiday and not fasted for a week).

So I thought it would be of interest to show you a typical menu plan for a week, bearing in mind that I have a TDEE of about 1300 without exercise, so I don’t have a lot of calories to play with, but I certainly eat well and pretty much what I want.

_MG_3346

 

 

 

 

 

Ok here’s my meal plan for the next week. It’s BBQ weather! I still have lots of strawberries, the cherries are ripening, artichokes are ready and the shops are starting to be full of summer fruits. Recipes for dishes in bold text are included in  5:2 Healthy Eating for Life, those in italics are in Focus on Flavour. Some recipes are new and once I have cooked them again and calorie counted them, I will share them with you.

  1. Friday
    • Ham, Egg and Chips
    • fresh fruit
    • Spanakopitta – spinach and feta filo triangles (recipe here)
    • Lemony Lamb Kebabs with Wholewheat Pita  (recipe here) and Greek Salad with Feta and Olives 
    • Homemade Strawberry ice cream drizzled with strawberry coulis and sprinkled with strawberry dust from my latest thing, dehydrated strawberries
  2. Saturday
    • Thin Crust Wholewheat Ham and Chorizo Pizza with Green Salad with Seeds
    • fresh fruit
    • Spring Rolls (if I am able to buy fresh beanshoots, I will make them myself)
    • Chicken Satay with Satay Sauce, cucumber, spring onion and carrot ribbons and Beanshoot Salad. Maybe a little rice to go with it
    • Cheesecake in Chocolate Cups with Strawberries
  3. Sunday
    • Globe Artichoke hearts with lemon juice and melted butter
    • Leftover pizza and salad
    • fresh fruit
    •  Out for dinner
  4. Monday – Fast Day
    • Harira style Soup (vegetables in a spicy tomato based broth) 125
    • Harissa-rubbed Chicken breast with vegetable accompaniments  250
    • Poached Spiced Cherries with Fromage Frais – 100
  5. Tuesday
    • Peppered Mackerel with Avocado, Cherry and Walnut Salad and Minted Beetroot Salad
    • fresh fruit
    • BBQ Sweetcorn
    • Moroccan style Chicken Kebabs with Kachumber Salad drizzled with argan oil, Wholewheat Maneesh (seedy flatbread) and yogurt with ginger
    • Poached Spiced Cherries with filo sesame wafers
  6. Wednesday 
    • A picnic of Oven Baked Scotch Eggs,  Black Pepper Chicken Sticks with Spicy Tomato Dipping Sauce and Light Coleslaw with Cherries
    • Strawberry Marshmallow Mousse
    • Chargrilled Courgette Salad (recipe here)
    • BBQ Toulouse Sausage with spicy Puy Lentil Salad
    • Cherry and Choc Chip Gelato
  7. Thursday – Fast Day
    • Italian Vegetable Soup – 124
    • Haddock in Saffron Sauce – 205 with cauliflower rice (recipe here)
    • Mocha Dessert – 87 with a few blueberries (recipe here)

Pizza

 

 

 

 

 

 

  • I usually start my day with two cups of tea (with soya milk as I don’t like dairy milk).
  • Breakfast on non-fast days is a plain yogurt with a few berries and one slice of wholewheat toast with almond butter and marmite; or two slices of toast. Black coffee. I don’t eat breakfast on fast days.
  • Mid morning on non-fast days I have a small capuccino made with soya milk. On fast days I have espresso.
  • Mid afternoon I have a herbal or ordinary tea.
  • While preparing dinner I have a glass of water kefir.
  • On non-fast days I do usually have wine.  As we often don’t eat dinner until 8pm or so, if I have a glass of wine before dinner, I will also have some nuts. At the weekend I enjoy having one or two pieces of dark chocolate after dinner, but I rarely think of chocolate these days!
  • I drink plenty of water and occasionally a glass of unsweetened lemon squash

I hope you have a great week! I’m looking forward to it…. 🙂

Lemony Yogurt Cheesecake – with Strawberries

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Lemon Yogurt Cheesecake with Strawberries

It’s been a bit of a strawberry fest over the last couple of weeks, it has been a really prolific harvest this year and we haven’t been able to keep up with eating them fresh.

So far I have made Strawberry and Lavender sorbet (very good), Strawberry Fromage Blanc Ice Cream (lovely), Strawberry and Rhubarb with Meringue Topping (delish), gently cooked alongside Spiced Pineapple and we’ve eaten them plain with and without cream, as Eton Mess – mixed with meringues and vanilla ice cream – and as a savoury dish, combined with avocado in a salad (very complementary).

Still there are more!

So I decided to try drying some in the oven. I made a coulis. I cooked some gently as a compote. Then I made my low calorie, greek yogurt based, New York style cheesecake with lemon and topped it with fresh strawberries.

This makes a great treat for the weekend, but doesn’t leave you feeling over-stuffed. Of course with just the two of us we didn’t want to waste it, so we had a tiny sliver each for dessert on our fast day too….

Lemon Yogurt Cheesecake with Strawberries

Lemony Yogurt Cheesecake with an Oatcake Base

Using oats instead of digestive biscuits (Graham crackers) for the crust and delicious Greek yogurt instead of cream cheese for the filling, makes this a much lighter but still delicious alternative to a classic New York Cheesecake. 

Serves 8

  • 7 oatcakes, crumbled 408 kcals
  • 50g unsalted butter, melted 359 kcals
  • 70g raw cane sugar 280 kcals
  • pinch sea salt
  • 1 tsp vanilla extract 6 kcals
  • 600g low fat Greek yogurt 450 kcals
  • 2 large eggs 143 kcals
  • 2 large egg yolks 108 kcals
  • 1 tbsp cornflour 26 kcals
  • zest and juice of 1 lemon 17 kcals

Preheat oven to 140°C (fan).

Mix oatcake crumbs and melted butter, then turn out into a 20cm (8-inch) loose-bottomed cake tin pan and press mixture into an even crust across the bottom, with the back of a spoon.

Bake for 10-15 minutes until firm and dry, then remove from oven and put on a wire rack.

In a large bowl, beat eggs and egg yolks on low speed, then add sugar, cornflour, salt, vanilla, and yogurt and continue to beat on low speed until light and slightly bubbly.

Add lemon juice and lemon zest and beat briefly to incorporate.

Pour mixture into prepared crust and place in the centre of the oven.

Start checking cheesecake after 50 minutes and then every 5-10 minutes after that, by shaking the pan gently – the filling should look creamy but firm at the edges, and still appear slightly jiggly in the centre (it will firm up as it cools).

Remove from oven and set on a wire rack to cool to room temperature.

Refrigerate for at least 4 hours (or overnight) before serving.

Per serving: kcals 225
Carbs 20g Fat 11g Protein 11g

I didn’t calculate the calories for the strawberry topping, I would  guess no more than 20 calories per serving, including the ‘nappage’ (can’t think what that’s called in English!).

Strawberry Coulis

Perfect to top a simple dessert of fromage blanc or Greek yogurt, to drizzle over ice cream or to top a cheesecake.

Serves 2

  • 100g strawberry pieces 34 kcals
  • 2 tsp golden granulated sugar 33 kcals
  • a few drops of aged balsamic vinegar 1 kcal

Wash the strawberries and put in a small plan with the sugar and vinegar.

Cook gently for about 5 minutes until soft enough to pass through a sieve.

Per serving: kcals 34
Carbs 8g Fat 0g Protein 0g

 These recipes are taken from my book “5:2 Healthy Eating for Life” which is available on Amazon in print and kindle formats.

Delightful Seasonal Dessert – Strawberry and Rhubarb with Meringue Topping

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Strawberry and Rhubarb with Meringue Topping

Strawberry and Rhubarb with Meringue Topping

I was so thrilled to discover that you can make something that has the same lusciousness as a lemon meringue pie, but without the pastry. Rhubarb is a wonderful partner with strawberries and has a delightful tartness that contrasts really well with the slightly sweet berries. If you find that rhubarb is available before the strawberries are in season, then you can use a tablespoonful of strawberry jam instead of fresh fruit (12 calories per serving extra), but I highly recommend using fresh fruit if possible.

Serves 4

  • 500g rhubarb, chopped into 3cm lengths 105 kcals
  • 2 tbsp Acacia honey 128 kcals
  • half an orange 43 kcals
  • 2 eggs, separated 126 kcals
  • 50g caster sugar 194 kcals
  • 100g strawberries, hulled and sliced 34 kcals

Heat the oven to 160ºc (fan).

Use a peeler or sharp knife to take the outer skin from half an orange without any of the pith, then slice into fine strips.

Juice the orange. Put the rhubarb in a shallow ovenproof dish with the honey, orange rind and juice. Bake uncovered for 30 to 40 minutes, until the rhubarb is soft, but still holds its shape.

Meanwhile put the strawberries in a small pan and cook gently until the strawberries have softened, about 5 minutes.

Mix the rhubarb and strawberries with the egg yolks and divide between 4 ramekins. Put the ramekins onto a baking sheet and cook in the oven for 10 minutes.

Meanwhile, whisk the egg whites until stiff, then add 25g of sugar and whisk again. Fold in the remaining sugar.

Pile the meringue on top of the ramekins and ensure that the rhubarb is completely covered. Bake for 10 to 15 minutes until golden brown, then serve immediately.

Per serving: kcals 157
Carbs 32g Fat 3g Protein 4g

Strawberry and Rhubarb with Meringue Topping

 

Roast Pumpkin and Glazed Walnut Salad <200 kcals

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Roast Pumpkin and Glazed Walnut Salad

Roast Pumpkin and Glazed Walnut Salad

Glorious colour to brighten up a dull day. This would be very good with some bacon lardons running through it, or topped with chopped feta or blue cheese or slices of taleggio. You could also dress it with toasted pumpkin seeds.  As an alternative to pumpkin, use butternut squash

Serves 2

  • 300g pumpkin, peeled and cubed 102 kcals
  • 1/2 tbsp sunflower oil 62 kcals
  • 1/2 tsp aged balsamic vinegar 3 kcals
  • Sea salt and freshly ground black pepper
  • 25g walnut pieces 155 kcals
  • 1 tbsp maple syrup 52 kcals
  • 2 tbsp walnut or cider vinegar 6 kcals
  • 75g rocket leaves 19 kcals

Preheat the oven to 180c (fan).

Put the cubes of pumpkin on a baking sheet, drizzle with oil and vinegar and season with salt and pepper.

Roast for 25 – 30 minutes, until the pumpkin is soft and starting to brown.

Heat the maple syrup and vinegar in a small pan until they are well combined then toss the walnut pieces in to coat thoroughly.

Dress the rocket with the pumpkin and walnuts, drizzling over any remaining dressing.

Serve warm.

Per serving: kcals 199
Carbs 22g Fat 12g Protein 6g

Blood Orange with Pistachios and Dates <200 kcals

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When shopping this week, I found some lovely blood oranges. The perfect finish for a Moroccan inspired dinner or to follow something spicy. 

Blood Orange with PistachiosBlood Orange with Pistachios

I love the vibrant colour of these blood oranges, but of course ordinary ones would be lovely prepared like this too.

Per person

  • 1 large orange 86 kcals
  • 3 dates, pitted and roughly chopped 70 kcals
  • 6 unsalted pistachio nuts, roughly chopped and toasted 33 kcals
  • a sprinkle of cinnamon

Cut the rind and pith off the orange and then slice thinly.

Arrange on a plate and distribute the dates over the top.

Chill until ready to serve.

To serve, sprinkle with cinnamon and scatter the pistachios over the top.

Per serving: kcals 193
Carbs 43g Fat 3g Protein 4g

This recipe can be found in my book 5:2 Healthy Eating for Life.

UPDATE: January 2016. I have adjusted this to make it work better on a fast day, when it makes a lovely refreshing finish to a meal. Using just one small date knocks 50 calories off, and a medium sized navel orange is only 69 calories. So you can do a lovely plate for under 120 calories. 

Spanish style Chicken, Chorizo and Butter Bean – 370 kcals

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Over on the 5:2 Intermittent Fasting Recipes from Around the World group on Facebook, there is a Spanish theme going on. So this week I thought I would share one of my Spanish-inspired recipes.  

Chicken, Chorizo and Butter Bean

Key flavour ingredients are the lovely smoked paprika and a little robust flavoured chorizo. You can use other beans instead, but I am particularly fond of these, so big and soft and buttery. I buy them ready to use in glass jars. If using dried beans, you will need to soak them overnight, then drain and put in a pan, cover with fresh water, add some herbs like bay leaves and thyme. Bring to the boil, cover and simmer for about 45 minutes, or until tender.

Chicken, Chorizo and Butter Bean

The addition of the beans and chorizo makes this a substantial dish with robust Spanish flavourings.

Serves 2

  • 300g chicken breast fillet 330 kcals
  • 1/2 tsp smoked paprika 4 kcals
  • 30g chorizo 105 kcals
  • 2 cloves garlic, finely chopped 9 kcals
  • 150g courgettes, sliced 30 kcals
  • 200g tomatoes, peeled and chopped 76 kcals
  • 120g cooked butter beans 97 kcals
  • 2 tsp olive oil 84 kcals

To garnish

  • Some chopped coriander or flat parsley leaves

Trim the chicken breast and sprinkle all over with the smoked paprika.

Peel the skin off the chorizo and cut into slices.

Heat the oil in a heavy pan and add the chicken and chorizo, turning and frying until the chicken is sealed on all sides and the chorizo is starting to release oil.

Add the garlic and courgettes and cook for a few more minutes.

Add the tomatoes, parsley and butter beans and add a couple of tablespoonfuls of water.

Bring to the boil, then cover and simmer over low heat for about 30 minutes, until the chicken is tender.

Garnish with chopped coriander or parsley.

This looks good served in a cazuela, a flat earthenware dish used extensively in Spain.

Per serving: kcals 368
Carbs 19g Fat 11g Protein 45g

This is on Page 122 of 5:2 Healthy Eating for Life

Chicken, Chorizo and Butter Bean

Serve with Cauliflower and Caper Salad (page 42) 73 kcals Cauliflower and Caper Salad 
and Cabbage, Green Pepper and Raisin Salad (click on the link or look on page 50) 70 kcals 

Cabbage, Green Pepper and Caraway Saladwhich works out to just slightly over 500  (adjust portions slightly for 500/600), or simply with Cauliflower Rice (page 84) at only 25 kcals for 100 grams.

 

 

First Anniversary Fast Day – Leek and Crunchy Carrot Gratin

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It is now a year since we started following 5:2 Intermittent Fasting. Wow. I remember how strange it felt that first day, going without lunch. Well nowadays, more often than not, I go without breakfast too and find it makes no difference to how hungry I feel in the afternoon. I still tend to get a dip, and a rumble or two mid-afternoon, but it doesn’t interfere with whatever else I want to do. I just have another cup of something and carry on.

For my first anniversary fast day dinner, I’m going to use up some ingredients that I have in the fridge, which includes fresh leeks and carrots and an assortment of cheese. I also have piles of gorgeous nuts, which I love to have around the house at Christmas time. Some of these are walnuts from our own garden, which was a good crop this year. It is worth buying caraway seeds to use in this, they add a great flavour to the dish. They are handy to have with all kinds of cabbage dishes as well, they reputedly help with reducing flatulence!

Leek and Crunchy Carrot GratinThe recipe in my book serves 5, so I’ll probably freeze a couple of portions for another time (before cooking), as it’s just me for this meal. But I won’t mind eating leftovers!

I have a lovely basket of small satsumas from Corsica that caught my eye when I went shopping, so dessert will be one of those, together with some of my first batch of home-made kefir yogurt. More about that another day.

This is one of the recipes that I have included in 5:2 Healthy Eating for Life which is now available in print and kindle editions from Amazon.

Leek and Crunchy Carrot Gratin

Leek and Crunchy Carrot Gratin

This is a very flavourful vegetarian main which is low enough in calories to have on a 5:2 Fast Day or as part of a calorie-counted healthy eating plan. It would also work well to serve as a side dish with sausages (baked in the oven at the same time)

With the vegetables, milk, cheese, breadcrumbs and nuts, this has a good balance of ingredients. I used oddments of cheese that I had left – a little cheddar, some Comté and some crumbled blue sheep’s cheese, which worked fine, but you can use any hard cheese really. The caraway seeds add a really interesting flavour.

Serves 5

  • 500g leeks, cut into chunks 155 kcals
  • 150ml vegetable stock or water 12 kcals
  • 1 tsp caraway seeds 7 kcals
  • 250ml semi-skimmed milk 113 kcals
  • 10g unsalted butter 70 kcals
  • 1 tbsp plain flour 52 kcals
  • Sea salt and freshly ground black pepper to taste

For the topping

  • 60g fresh wholewheat breadcrumbs 127 kcals
  • 2 medium carrots, grated 50 kcals
  • 75g grated hard cheese 312 kcals
  • 15g chopped walnuts 98 kcals

Preheat the oven to 180c (fan).

Put the leeks in a saucepan with the stock or water and seeds.

Bring to the boil, cover and then simmer for 7 to 10 minutes, until the leeks are softened.

Remove the leeks with a slotted draining spoon and transfer to a baking dish.

Pour the remaining liquid into a jug and make up to 300ml with milk.

Melt the butter in a saucepan over medium-low heat.

When it starts to froth, add the flour and mix well with a wooden spoon to make a roux.

Remove from the heat and gradually add the liquid, beating well after each addition, to make a smooth sauce.

Return to the heat and simmer the sauce for a couple of minutes, stirring all the time, to make sure that it doesn’t burn and there are no lumps.

Check the seasoning.

Pour over the leeks.

Mix all the topping ingredients together and sprinkle over the top.

Bake in the oven for 20 – 25 minutes, until golden.

Serve with some fresh green vegetables, such as steamed broccoli.

Per serving: kcals 199
Carbs 20g Fat 10g Protein 7g

Leek and Crunchy Carrot Gratin

Something for the weekend – Baked Citrus Chicken

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This is a super way of cooking chicken and a perfect winter warmer or family meal, that is low enough in calories to have on a Fast Day! All you need to add is some steamed green beans and carrots and some wilted spinach. This has become a firm favourite since I first cooked it last February and is now my preferred way of cooking a whole chicken. The citrus-flavoured gravy is delicious.

This is one of the recipes that I have included in 5:2 Healthy Eating for Life which is now available in print and kindle editions from Amazon.

Baked Citrus Chicken with Pumpkin, Parsnips and Peppers

Baked Citrus Chicken

The idea here is to have the enjoyment of a roast chicken, but by using citrus juice instead of fat, the whole meal is lighter and healthier. When there are just the 2 of us for lunch, I can get several meals from an average sized bird, and then there is the carcass to make stock with for a tasty soup and leftovers to have with salad. A great alternative to a traditional Sunday Roast!

Serves 4

  • 1 whole chicken (1.5kg) 917 kcals
  • 2 oranges 40 kcals
  • 1 lime 20 kcals
  • 500g pumpkin or butternut squash 170 kcals
  • 1 med-large (200g) parsnip 150 kcals
  • 1 red bell pepper 37 kcals
  • 1 red onion 44 kcals
  • 1 red chilli 6 kcals
  • 1 tbsp jerk seasoning
  • 1 tsp Bisto gravy powder (optional) 5 kcals
  • 300 ml vegetable stock or water

Heat the oven to 180C (fan).

Remove any visible fat from the chicken.

Peel the pumpkin or squash, the parsnip and the red onion. Trim the pepper and chilli and remove the seeds and pith. Cut all the veggies into wedges and put into a roasting tray.

Make slivers from some of the orange and lime peel (no pith) and reserve.

Lightly grate the remainder over the veggies.

Squeeze the juice of the fruits and pour half over the veggies.

Put the chicken on top and brush the remainder of the juice over, then rub in the jerk seasoning.

Bake for 1 to 1.5 hours, until the chicken is cooked through, basting regularly with the juice.

Put the chicken to rest on a warm serving plate and keep the veggies warm while you make the gravy.

If there is any visible fat in the pan juices, strain it off.

Add stock or water to the pan together with the orange and lime rind.

I like to use a little Bisto mixed with water to make the gravy a little thicker, but it will have a good colour anyway from the jerk spices.

Bring to the boil and simmer for few minutes whilst steaming other veggies to serve with it.

Serve slices or portions of meat without skin, the wonderful coloured vegetables alongside and gravy with some of the peel to bring the whole dish together.

You could use sweet potato or beetroot instead of parsnip.

Based on a recipe in an old Good Housekeeping cookery club book “Healthy Eating”, 1995.

Per serving: 349 kcals
Carbs 30g Fat 9g Protein 38g

Serve with steamed vegetables such as julienne carrots, broccoli spears and peas.

a great alternative to a Sunday Roast - Baked Orange Chicken with Pumpkin, Parsnip and Peppers

Baked Citrus Chicken with Pumpkin, Parsnip and Peppers

November 5:2 Weekly Meal Plan

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The weather is decidely cooler and today I picked the last fig in our garden. Miraculously we didn’t have a frost in October this year to bring their development to a premature halt. 

I realise that we won’t be wanting to eat so much in the way of salads, so I am looking for some other ideas for our light lunches on normal days, and some warming meals for fast days and ordinary evening meals.

I’m looking to use the following seasonal ingredients: hazelnuts, walnuts, chestnuts, pumpkin, celeriac, brussels sprouts (tiny ones ready for tasting in the garden), parsnip, swiss chard, quince, apples, pears. There may still be some wild mushrooms to be had from the market.

So here’s the plan:-

Friday

lunch: ham, egg and chips (just a few, baked in the oven)
dinner with friends: Smoked salmon with gravadlax sauce and thinly sliced wholewheat bread; Duck breast with a maple syrup jus, celeriac and pumpkin paillasson (literally, doormats!), potato and garlic mash, beetroot relish; Apple and Quince filo layers with toasted hazelnuts, served with creme fraiche

Saturday

lunch: homemade pizza and salad
Strictly TV dinner – nachos; turkey chilli enchiladas; mojito cheesecake

Sunday

lunch: spicy pumpkin soup
dinner: nut loaf with oven baked vegetables, baby brussels sprouts and a wild mushroom sauce; upside down pear and ginger cake with custard

Monday – fast day

Thai style vegetable soup
pan fried red mullet with a puy lentil salad and coconut-lime sauce
apple and ginger compote with fromage blanc

Tuesday

lunch: leftover nut loaf with winter salad (beetroot, celery and apple)
dinner: rocket salad; Pumpkin Risotto with crispy sage leaves; upside down pear cake with walnut and maple syrup ice cream

Wednesday

lunch: french toast with grilled bacon and tomatoes
dinner: Pumpkin and Sausage casserole with stir-fried greens; plum and marzipan filo tartlets

Thursday – fast day

Bayonne wrapped pumpkin wedge; fish parcel with fennel; apple compote with fromage blanc

Stuffed Baked Peaches – a late summer fast day dessert

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Delicious ripe yellow peaches, married with soft amaretti biscuits and the juice of an orange…. heavenly and under 90 calories a serving!

Baked Stuffed Peaches

I usually make a stuffing that has added butter, egg yolk and sugar with crumbled amaretti biscuits, then I pour a sweet dessert wine around them. Lovely, but rather heavy in calories!  So to make it lighter, I simply crumbled the biscuits into the stoned peach halves, and used the juice of an orange, sprinkling the zest over the top. Served warm, with some greek yogurt and some more biscuit crumbs, or toasted flaked almonds, for decoration.

Baked Stuffed Peach
Serves 4
Baked ripe peaches, stuffed with soft amaretti biscuits
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Ingredients
  1. 4 yellow peaches
  2. 4 amaretti morbidi (4g each)
  3. 1 orange
To serve
  1. 2 amaretti morbidi (8g)
  2. 4 tbsp greek yogurt
Instructions
  1. Preheat the oven to 180c.
  2. Halve and stone the peaches and lay close together into an ovenproof dish, cut side uppermost.
  3. Crumble 1 biscuit into the cavity in each half and press lightly into place.
  4. Grate the zest of the orange over the peaches.
  5. Pour the juice of the orange around them.
  6. Bake for about 30 minutes until tender.
  7. Serve warm on a spoonful of yogurt and decorate with a crumble of amaretti or some toasted flaked almonds.
Notes
  1. Amaretti morbidi are small soft biscuits made from apricot kernels, almonds, egg white and sugar. You could equally use the more familiar crunchy amaretti or any almond-based biscuit.
Focus on Flavour https://www.focusonflavour.com/