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

 

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

Christmas Leftovers? Squash, Stilton and Quince Tart – 410 calories a portion

Continuing my theme of working through the Christmas Leftovers…. I had one of those serendipitous moments when I picked up a cookbook (Ottolenghi’s Plenty More, a welcome Christmas gift), opened a page at random and realised that I had all the ingredients that I needed. Of course I couldn’t resist making some little changes… a little less oil, a little less richness by reducing the cream and quantity of cheese. So his Membrillo and Stilton Quiche has become Squash, Stilton and Quince Tart  (too many Ss and Qs to leave it called Quiche…).

Squash, Stilton and Quince Tart

Continuing with my current passion for making my own pastry, I rustled up some light and crumbly shortcrust – but you can use ready made and it will still taste good.

I used butternut squash, which has been waiting for me to find an inspiring recipe, but you could use any kind of pumpkin or winter squash. I may try something similar with other vegetables like beetroot. In fact, the idea of a roasted vegetable and blue cheese crustless quiche has me rather excited now…

If you have a chunk of Stilton left, that is perfect for this. Actually I was surprised at how mellow it became after cooking, perhaps because I am more accustomed to using Roquefort as a blue cheese, which is indeed a good deal more tangy. That or any strong blue cheese would make acceptable alternatives.

Perhaps you are lucky enough to have your own Quinces and have made yourself some Quince Paste or Jelly or Cheese, or have been given some for Christmas? I find it keeps well for months in the fridge, but it also freezes well. You may find it in the Spanish section of a store as Membrillo, or in French it is called Pate de Coing. If you don’t have any you could perhaps substitute some other thick fruit jelly or I thought of using some chunks of stoned dates. Failing that, some chunks of peeled pear could be an interesting match, but the sticky sweetness of the quince paste does work beautifully.

Spinach, Fennel and Pomegranate Salad

I served it with a lively ‘tricolour’ salad of young Spinach leaves with finely shredded Fennel and topped with Pomegranate Seeds, drizzled with a balsamic vinaigrette. 

Absolutely delicious seasonal fare. Each serving only 410 calories for the tart and 72 for the salad, so this could even be a meal on a fast day.

Squash, Stilton and Quince Tart with Spinach, Fennel and Pomegranate Salad

So with thanks to Ottolenghi, here is my version of Squash, Stilton and Quince Quiche:-

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Seasonal lusciousness – Walnut and Chestnut Tart, with Figs

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I was reminded of my alternative to Pecan Pie recently, but when I looked at the recipe I had included in my first book, Focus on Flavour, I realised that it was very calorific and much richer than we have become used to. So here is my (somewhat) reduced calorie version. It is still at least 300 calories per portion, so not something for a fast day….

I used ready rolled brisée pastry for mine, but you could use a basic shortcrust or sweet shortcrust pastry.  I have noted the ingredients in order to get the calorie count to match what the packet told me… 

Because we have so many fabulous figs in the garden this year, I have added two, which gave a really lovely flavour and texture for variety, but it would be equally good without them.  I served it with a fromage blanc and walnut ice cream. A lovely seasonal weekend treat.

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Family-friendly dairy and soya free 5:2 meal plan

So excited to have our son and his family coming to stay! With our little grand-daughter having allergies to dairy and soya, I need to think ahead to make sure I have some tasty ideas for all of us to enjoy together. We are planning to continue with two fast days too. 

Thanks so much to everyone on the 5:2 Intermittent Fasting Recipes from Around the World group who have contributed ideas!

It’s a fabulous time for fruit here, plus of course the summer vegetables which are beginning to be abundant.

Sunday:  family lunch for 8
Melon with charcuterie (air-dried ham, saucisson, coarse paté) and sun-dried tomatoes
Duck Confit pie, topped with sliced potato
Tomato and Cucumber salad, Carrot and Cumin salad
Strawberry Lavender Sorbet with fresh Peaches

dinner for 6
Baba Ganoush / Hummus / Crudites / Seedy Flatbread
Baked whole Salmon, with potatoes, green beans and garlicky courgettes. This will give us leftovers to make into fish cakes.
Creme Catalan au Lavande, made with almond or oat milk

Monday – fast day 
apple and peanut butter slices, Scrambled egg on toast for those that are having lunch

Chunky Vegetable Soup
Fish Cakes with Carrot and Courgette ribbons
Melon and Ginger Sorbet

Tuesday – picnic up at the lake where there is a beach
Sausage Rolls, Cole Slaw, Sweet Potato crisps, Ants on a Log
Rasberries and hopefully fresh Apricots from the garden
Forking Foodie: Chocolate Pecan Fudge and Cocoa Dusted Truffles

Onion Bhaji
Chicken Curry, Lentil Dhal, Chapatti (by special request)
Raspberry Marshmallow Mousse

Wednesday
lunch – out in Cahors (market day, carousel, little train, toy shop….)

Pulled Pork with an assortment of veggies
Apricot Frangipane Tart

Thursday – fast day
for those eating lunch: Pulled Pork wraps 
Frozen Banania lollies

Dips and breadsticks
BBQ Chicken Skewers/Sausages/ Sweetcorn/Courgettes with Boston Baked Beans 
Apple and Blackcurrant Compote with Nutty Crumble Topping

Friday
Blackened Chicken Caesar Salad with Garlic Breadsticks
Nectarines, Raspberries and Melon

Pasta with Meatballs and Tomato Sauce
Chocolate Mousse with raspberry wafers

Saturday 
Citrus Roast Chicken with Peppers and Sweet Potato
Garden Fruit Salad

Anniversary 5:2 Meal Plan

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

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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.

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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…. 🙂

A Fast Day Menu for June

Lots of people ask what they should eat on Fast Days.

There are no restrictions as such, but it is helpful to stick to low-GI foods and avoid refined carbohydrates. Protein is great for making you feel full and keeping you satisfied and veggies provide lots of bulk without a lot of calories. So most of our fast days are based on that. I prefer to save all my calories for an evening meal – skipping breakfast seems to make no difference to how hungry I feel during the day, and I get the added benefits of an overall fasting time of about 24 hours without eating – more cell repair time and more fat-burning time!

I get into a bit of a rut sometimes, eating more or less the same things which are quick to prepare and I know work – but I have lots of ideas in my recipe book and a lot of strawberries to use, so here’s what I’m planning for tomorrow.

  • Spring Minestrone – 150 kcals 
  • Masala Baked Haddock – 162 kcals
  • Kachumber Salad – 45 kcals
  • Strawberries with a spoonful of creme fraiche – 60 kcals

Spring Minestrone SoupMasala Baked HaddockKachumber Salad

 

 

There’s enough calories left for a cup of tea to start the day and a cup of hot bouillon somewhere around lunchtime.  I may add a drizzle of argan oil to the salad, since I brought some back from Morocco, it is a great addition to this. Recipes below, which can also be found in my book 5:2 Healthy Eating for Life.

Spring Minestrone

For me, broad beans and asparagus are star ingredients when they are in season.  Just a spoonful of crème fraîche and some basil oil gives this soup some extra va va voom and transforms a simple vegetable soup into something luxurious.

Serves 4

  • 1 tbsp olive oil 120 kcals
  • 1 leek, chopped quite small 56 kcals
  • 1 litre vegetable stock, made with 2 tsp vegetable bouillon 24 kcals
  • 1 clove garlic, finely chopped 4 kcals
  • 250g green asparagus, trimmed, cut in 1cm slices 52 kcals
  • 250g shelled broad beans 212 kcals
  • 1 tbsp half fat crème fraîche 24 kcals
  • 1 tsp basil oil (or pesto) 16 kcals

To garnish

  • 25g freshly grated Parmesan 80 kcals

Heat olive oil and cook leek gently until soft.

Add stock and garlic and simmer for 10 minutes.

Add remaining vegetables and simmer for a further 5 – 7 minutes.

Stir in crème fraîche and pesto.

Serve sprinkled with Parmesan.

Per serving: kcals 150
Carbs 14g Fat 7g Protein 10g

Masala Baked Haddock

I came across this idea when watching Rick Stein’s Far Eastern Odyssey. The first time I tried it I found it far too mustardy and bitter, but the idea of coating a piece of white fish with a masala paste and topping it with onions, then wrapping it in foil or baking paper to cook in the oven won me over. So I have now adapted it and am much happier with the result.

You can make the masala paste in a blender or you can pound it in a pestle and mortar.

This will be good with any firm white fish.

Serves 2

  • 250g haddock or cod fillets 200 kcals
  • 1/2 red onion, finely sliced
  • Some red or green chilli, sliced (optional)

For the Masala

  • 1 tsp black mustard seeds 16 kcals
  • 1/2 tsp cumin seeds 4 kcals
  • 1/2 tsp coriander seeds
  • 1/4 tsp chilli powder 2 kcals
  • 2 tsp sunflower oil 80 kcals
  • 1/2 onion, sliced 22 kcals
  • 1/2 tsp ground turmeric 4 kcals
  • 1 clove garlic, crushed 4 kcals
  • 1/2 tsp sea salt

Preheat the oven to 180c (fan)

Heat the oil in a frying pan and gently fry all the masala ingredients until the onions soften and start to colour, adding a splash of water if needed to stop it sticking.

Blend into a paste, using a food processor or pestle and mortar.

Put the fish in the centre of a piece of foil or baking paper and smother with the paste.

Top with some slices of red onion and maybe a few slices of red or green chilli.

Wrap the parcels and fold over the edges securely.

Bake in the oven for about 20 minutes depending on the thickness of the fillets, until just cooked through.

Per serving: kcals 162
Carbs 4g Fat 5g Protein 24g

Kachumber Salad

This is the perfect salad to go with spicy Indian style food and introduces the idea of adding spice seeds to enhance everyday ingredients. This goes perfectly with the Masala Baked Haddock (page 94).

Serves 2

  • 100g baby plum tomatoes, halved or quartered 22 kcals
  • 1/2 red onion, finely sliced 22 kcals
  • 1/2 small cucumber, peeled and sliced 22 kcals
  • 1/2 lime, juice only 5 kcals
  • 1/2 tsp cumin seed 4 kcals
  • 1 tbsp coriander leaves, chopped
  • sea salt

Toast the cumin seeds in a dry frying pan, shaking frequently, until they become fragrant but before they burn.

While the seeds cool, arrange the vegetables on a serving dish.

Crumble a little sea salt over the top and scatter the seeds and coriander leaf over.

Per serving: kcals 45
Carbs 11g Fat 0g Protein 1g

Lemony Yogurt Cheesecake – with Strawberries

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

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

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