Tag Archives: 5:2

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

Caribbean Butternut Squash Soup – 120 calories per serving

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As the last of the summer vegetables get turned into ratatouille, my thoughts turn to warming winter soups and stews to see us through more chilly fast days.

One of my favourites is a spicy soup based on pumpkin or butternut squash, full of Caribbean sunshine.

butternut squash soup

Caribbean Butternut Squash Soup
Serves 4
Bring a touch of Caribbean sunshine to cool autumn or winter days with this colourful and spicy soup.
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 10g unsalted butter
  2. 1 onion, chopped
  3. 1 leek, chopped
  4. 1 clove garlic, finely chopped
  5. 2.5cm piece of root ginger, finely chopped
  6. 500g butternut squash
  7. 1 litre vegetable stock
  8. 2 tsp hot curry powder
  9. ½ tsp ground ginger
  10. ½ tsp grated nutmeg
  11. Sea salt
  12. Freshly ground black pepper
To serve
  1. 1 tbsp chopped coriander or parsley
  2. 1 tbsp crème fraiche
Instructions
  1. Melt the butter in a large pan.
  2. Add the onion, garlic and ginger and cook for 1 minute without browning.
  3. Add the spices, stir then add chopped leek, squash and stock.
  4. Bring to the boil, stir and simmer for 20 to 30 minutes until squash is soft.
  5. Add seasoning to taste.
  6. Serve sprinkled with chopped herbs and a swirl of cream.
Notes
  1. This recipe works equally well with any kind of winter squash, such as pumpkin or butternut. If you blend it until smooth it is creamy and luxurious, or if you leave it slightly chunky it seems wholesome and earthy.
Adapted from A Carriacou Cookbook by Rosamond Cameron
Adapted from A Carriacou Cookbook by Rosamond Cameron
Focus on Flavour https://www.focusonflavour.com/

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.
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Skinny Gazpacho for a 5:2 Fast Day

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This chilled soup recipe is simply scrumptious and only 55 calories for a generous serving. I have avoided the bread and olive oil of my traditional recipe and can’t say I really miss them,  I found that by blending until as smooth as possible and then sieving out the seeds, the end result is just as satisfying.

Skinny Gazpacho

At this time of year, tomatoes are ripening quickly and this is a fabulous way of using them, especially if you are lucky enough to have a glut of home grown ones. The soup freezes well.

Skinny Gazpacho
Serves 8
A light and delicious summer soup to serve chilled. I have kept it to the barest and simplest, so you really need good sun-ripened tomatoes for the best flavour.
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Prep Time
45 min
Total Time
45 min
Prep Time
45 min
Total Time
45 min
Ingredients
  1. 2 kg ripe tomatoes
  2. 2 green peppers (capsicum), de-seeded
  3. 1/2 cucumber, peeled
  4. 2 shallots (or a few spring onions), trimmed
  5. 3 cloves garlic
  6. 1 tsp ground cumin
  7. freshly ground black pepper
  8. sea salt
Instructions
  1. Score the tomatoes and put into a large bowl or pan, cover with boiling water, leave for about 30 seconds and then lift out with a slotted spoon and leave to cool (you might need to do this in two batches).
  2. Remove the skins and cut out the cores, chopping the remaining flesh roughly.
  3. Finely the cucumber, pepper and shallots and set some aside for garnish.
  4. Finely chop the garlic.
  5. In batches, puree the tomatoes along with the cucumber, pepper, shallots and garlic, then pass through a sieve into a large bowl.
  6. Season with freshly ground black pepper and ground cumin and stir well.
  7. Chill thoroughly.
  8. Serve with a topping of chopped vegetables, a sprinkle of cumin and a crumble of sea salt.
Notes
  1. You can vary the quantities of vegetables.
  2. If your tomatoes are not sweet and ripe, a dash of sherry or balsamic vinegar may enhance the flavour.
  3. If you don't have time to get the soup really well chilled, serve with a couple of ice cubes floating on top.
  4. For non-fasters, you can add croutons or garlic breadsticks.
  5. For a more substantial meal, add chopped hard-boiled egg as a garnish too.
Focus on Flavour https://www.focusonflavour.com/

Celebrating a 5:2 Summer – Tomato and Feta Filo Tart <400 calories

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This recipes combines some of my favourite summer ingredients – tomatoes and basil, with filo pastry and feta cheese – to make a delightful starter when entertaining, or a yummy fast day meal.

 

Tomato and Feta Filo Tart

 

Recipe serves 4 as a main course (380 calories) or 8 as a starter (190 calories).

Tomato and Feta Filo Tart
Serves 8
a celebration of luscious ripe tomatoes - serves 8 as a starter or 4 as a main course
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 6 sheets filo pastry
  2. 1.5 tbsp olive oil
  3. 2 tbsp pesto
  4. 100g feta cheese, crumbled
  5. 6 large tomatoes, sliced
  6. salt and pepper
  7. 12 basil leaves
Instructions
  1. Preheat oven to 210C
  2. Line a large baking sheet with a piece of baking parchment (facilitates removal of the tart later!)
  3. Lay as sheet of filo on the paper and brush lightly with oil.
  4. Lay another sheet of pastry on top, then lift and turn over (this helps to use much less oil than brushing each sheet)
  5. Repeat until all 6 sheets of pastry have been used.
  6. Turn over the edges to make a neat outer rim.
  7. Brush the pesto evenly over the top, then crumble over half of the feta cheese.
  8. Arrange the tomato slices over the top
  9. Season with salt and pepper and sprinkle over the remaining feta cheese.
  10. Bake until the pastry is crisp and golden, about 30 minutes.
  11. Cool in the pan then transfer to a board.
  12. Scatter the basil over, then slice and serve warm or coo, with crisp salad leaves
Notes
  1. 8 servings of 193 calories each, or 4 servings of 386 calories.
Adapted from Eating Well
Adapted from Eating Well
Focus on Flavour https://www.focusonflavour.com/

5:2 in the Summer – Tuscan Zucchini Soup

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This is a simple soup that makes a good light lunch or first course at under 90 calories per serving. Add another 70 calories for 3 grissini breadsticks. 

Ideal if you have a glut of courgettes and it freezes well too.

Tuscan Courgette Soup with breadsticks

Tuscan Zucchini Soup
Serves 6
A light and delicious soup that makes the most of courgettes/zucchini and freezes well
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1kg courgettes, diced
  2. 1 tbsp olive oil
  3. 4 cloves garlic, finely chopped
  4. handful basil leaves
  5. freshly ground black pepper
  6. 10 g marigold swiss vegetable bouillon powder
  7. 1.2 litres water
  8. salt to taste
  9. 1 tbsp chopped parsley
  10. 40 g parmesan, finely grated
Instructions
  1. Heat the olive oil in a large heavy saucepan.
  2. Add the courgettes, garlic, basil and black pepper.
  3. Cover and cook over a low heat for about 10 minutes, until the vegetables are softened.
  4. Make the stock with boiling water and bouillon powder.
  5. Set aside a couple of tablespoonfuls of the courgettes for garnish.
  6. Add the stock to the pan and simmer gently for a further 10 minutes.
  7. Whizz to a purée with a stick blender.
  8. Taste and adjust seasoning.
  9. Stir in parsley and most of the grated parmesan.
  10. Serve with a little grated parmesan on top and some pieces of courgette.
Notes
  1. You can use any shape of courgettes or soft-skinned summer squash.
  2. This soup freezes well.
Adapted from Cooking to Impress without Stress by Annabel Langbein
Adapted from Cooking to Impress without Stress by Annabel Langbein
Focus on Flavour https://www.focusonflavour.com/

Summer Meal Plan for 5:2

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The forecast is for it to be hot and sunny all this coming week, so looking to do lots of fresh salads, cooking on the BBQ, chilled desserts and making the most of summer vegetables and fruit.

Ok, off to the shops now, armed with my meal plan. I’ll see how close I can get!

Saturday

thin crust wholewheat pizza with salad
fresh melon and berries

melon with cucumber, goats cheese and sundried tomatoes
BBQ salmon skewers with chargrilled courgettes and new potatoes
cherry and choc chip gelato with cherry cinnamon coulis

Sunday

salad niçoise (tuna, anchovies, olives, tomatoes, egg) with sauté potatoes
melon and blueberries

lamb and apricot tagine with minted cous-cous
creme catalan au lavande

Monday – Fast Day

Fresh green salad with nuts and seeds
Griddled sardines with tomato and red onion salad
Peach and raspberry sundae (frozen fromage frais)

Tuesday

Gazpacho
Salad with charcuterie, toasted walnuts and roquefort
Nectarine

bean and coriander dip with taco chips
griddled chicken and peppers in a tortilla wrap (fajitas)
frozen lime and coconut dessert

Wednesday

piedmont stuffed peppers with puy lentil salad
frozen banana ‘ice cream’

chicken skewers with satay sauce and pickled cucumber, with pilau rice
baked stuffed peaches

Thursday –  fast day

summer minestrone
crustless courgette quiche with green beans almandine and cole slaw
fresh fruit salad with fromage blanc

Friday

leftover crustless quiche with salads
peaches with blue cheese and crackers

steak haché with sauce au poivre, french fries and mixed salad
apricot frangipani tart with creme fraiche

Chargrilled Courgette Salad

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Chargrilled Courgette Salad

Griddled Courgette SaladHere’s something to celebrate the start of summer! 
Per person. Slice 1 medium courgette lengthways into 4 slices. Marinade in a little olive oil with finely chopped garlic and red chilli, then griddle on a ridged pan until tender. Toss with any remaining marinade mixed with lemon juice, chopped mint and chopped basil. Serve at room temperature on a bed of lettuce. Approx 70 Calories, using 1 tsp of olive oil. Would be nice with parmesan shavings or toasted pine nuts or other nuts/seeds sprinkled over.

Broad Bean and Walnut Salad

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I just love this time of year, when there are fresh broad beans to pick from the garden!

Here is a salad to celebrate delicious broad beans.

Broad Bean and Walnut Salad

Broad Bean and Walnut Salad

Ingredients:

Broad beans, lightly cooked
Red onion, finely sliced
Spring onion, finely sliced
White Radish, finely sliced
Walnut pieces, toasted
Parsley, chopped
Vinaigrette made with walnut vinegar*

This would work so well with a light fresh goat or sheep’s cheese, like feta! For my meat-eater I served it with some slivers of serrano ham and rosette sausage.

I had it on a pile of green leaves with some Cantal cheese and sliced tomato.

I haven’t calorie counted it as I didn’t weigh the ingredients, but it is the sort of healthy food that can be part of any day of eating.

*vinegar aromatised with walnuts is a common ingredient here in South West France, where walnuts grow happily. If you can’t find it, then you could use some walnut oil to get that lovely nutty flavour.

I used white radish as the red radishes looked a bit wilted in the shop, but they would be so pretty in this salad.

Hazelnuts would work too, as an alternative to walnuts.

Fast Day Stuffed Chicken Breast Dinner <350 calories

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Mushrooms, garlic and Serrano ham turn a simple chicken breast into a very tasty fast day dinner. 

Mushroom Stuffed Chicken

I usually aim for about 100g of chicken for me and a larger portion of about 140g for him.

I had thought of adding a light creamy sauce with chives, but it was pouring with rain and I didn’t want to go out into the garden to pick the chives, so I used a little pesto instead.

Wrapping the chicken in ham and then in foil helps to keep it nice and moist during cooking.

Mushroom Stuffed Chicken Breast
Serves 1
Mushrooms, Garlic and Serrano Ham transform a simple chicken breast into a tasty dinner for a 5:2 fast day
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 100g chicken breast
  2. 2 medium mushrooms, chopped small
  3. 1 clove garlic, finely chopped
  4. 1 tsp olive oil
  5. pinch ground cumin
  6. 1 tsp chopped coriander leaves
  7. sea salt
  8. freshly ground black pepper
  9. 1 tsp pesto
  10. 1 slice Serrano Ham, trimmed of fat
To serve
  1. 4 asparagus spears
  2. 1/2 medium carrot
  3. A few broad beans, podded
  4. 50g cauliflower florets
Instructions
  1. Heat the oven to 180c
  2. Heat the oil in a frying pan and gently saute the garlic for a minute or so and then add the mushrooms.
  3. Stir fry until the mushrooms are just cooked and starting to release their moisture.
  4. Remove from the heat and season with cumin, coriander leaf and pepper to taste (I don't add any salt, but you might wish to).
  5. Trim the chicken breast to the required size and remove any fat.
  6. Cut a diagonal slice into the thickest part of the flesh, without cutting all the way through, to make a pocket.
  7. Stuff the mushroom filling into the pocket and then wrap the parma ham around the chicken to help hold it together.
  8. I used a little pesto underneath the ham as additional flavouring, but if you are going to have a sauce with it, you could go without that.
  9. Wrap in foil, place on a baking tray and cook for 30 minutes.
  10. Meanwhile, boil the broad beans and until tender, then drain and peel them, unless they are tiny.
  11. Boil the cauliflower until tender, steam the asparagus and carrots over the top, then mash the cauliflower (add a little fromage frais or milk powder to enrich it if you like, or butter on a non-fast day).
  12. Unwrap the chicken and serve. I made a little jus by adding some of the cauliflower water to the residue left in the foil.
Notes
  1. Adjust your chicken portion according to your available calories or appetite! With 140g of chicken, the meal comes to 412 calories.
  2. You can use Parma Ham or Bayonne Ham instead of Serrano.
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