I was asked for some recipes so I decided to post them here too if anyone would like to use them. I try to remember when I make something new then write out of the recipe.
If anyone would like any other recipes of my eating plan please let me know and I write them out.
Stir-fry
For 1 person use : 1 chicken thigh or ½ chicken breast, 3-4 oz beef or pork, slice of salmon, 4-5 king prawns or if smaller then a handful. You can vary the quantity as you prefer
For vegetables use : 3 asparagus, 1 baby corn sliced or 1 tbs sweetcorn, 1 carrot peeled & cut to matchsticks, small broccoli/cauliflower floret sliced in big chunks, a leaf of greens or a handful of spinach, small handful of mixed veg, ½ onion sliced thinly
Meat : you can use chicken, beef, pork, salmon (other fish too) or prawns
Vegetables : ginger, garlic, asparagus, corn/baby corn, broccoli, cauliflower, carrot, greens, mixed frozen veg, onion
1 tbs olive oil
Black pepper to taste or ½ chili sliced thinly
Tsp toast sesame seeds (optional)
Coriander leaves (optional)
You can either make a combination of meat & veg or veg alone. I make both depending what takes my fancy
Meat preparation : Thinly slice meat. I use whole prawns. Grate 2 cloves of garlic & ½” ginger. You can use prepared one I think called lazy ginger, garlic. However, I use fresh as I like to cook with fresh ingredients which have no additives.
Put grated ginger, garlic and meat together with 1 tbs of soy sauce. Combine. If you have time wrap in cling film and put in fridge to marinate, otherwise you can use it straight away
Method:
- Heat up a non-stick frying pan on low/medium heat and add olive oil
- Add meat mixture and fry for a couple of minutes
- Add all the vegetables and chili (if using). fry for 3-4 minutes
- Add 3-4 tbs water and put a lid on frying pan. This is to make the veg cook a bit but not mushy
- Make sure the bottom of pan does not catch
- If you think veg is not cooked add a little more water
- Transfer to a plate and sprinkle with sesame seeds and coriander leaves (roughly chopped or torn)
- You can serve this with rice, noodle or on its own
Porridge
¼ apple peeled and diced in small pieces
2 prunes chopped
2 dried apricots chopped
½ tsp turmeric
½ 2 ginger peeled and grated
1 banana (ripe ones are better)
40r porridge oats
1 tbs butter (10-15 gr)
½ cup water
Tsp Toasted seeds and coconut
You can use different dried fruits (a few cranberries, a few raisins) or frozen/fresh fruits 9apricot, pear, cherries) – I use different combinations but this recipe is for what I have shown above
Method:
- Heat up pan on medium heat, add butter until melted
- Add ginger, apple and fruits except banana
- Fry 3-4 minutes
- - Add turmeric & fry for ½ minute. If you don’t fry turmeric it will be bitter
- Add porridge oats and fry for further 1-2 minutes
- Add water
- Bring to boil and then simmer. Stir constantly to make sure the bottom does not catch
- At any point if you think there is not enough water add a couple of spoons at a time
- Add banana and cook for further
- Dish up and sprinkle with seeds and coconut
Lasagne
This is where the quantities are difficult to specify as I use them without measuring. I will try to be precise. For quickness and less fuss I used pasta rather than lasagne sheets but use whichever suits you best
1 medium pkt pasta (500gr). Cook in salted water and drain
1 jar of lasagne White sauce
1 large onion peeled and chopped finely
1 can chopped tomatoes
Pkt 5% mince beef – middle size (500 gr)
3 tbs olive oil
Black pepper to taste
60 gr cheddar cheese grated
Method:
- Heat up a frying pan with olive oil on medium heat
- Add onions and fry 5 minutes
- Add mince beef and fry until meat looks cooked and brown
- Add Black pepper and salt to taste
- Add can of tomato and fry further 3-4 minutes
- Use the empty can and add water
- Bring to boil, cover and simmer until most of water evaporated
- Add some of the while sauce to an oven proof dish
- Layer of pasta
- Layer of mince mixture
- Some more white sauce to lightly cover pasta
- Continue layering until dish full (normally I have 3 layers of pasta & 2 layers of meat mixture)
- Make sure to cover with white sauce
- Put in a per-heated oven 180 degrees for ½ hr
- Take out and sprinkle with cheese
- Return to oven for 10 minutes or until cheese melted and golden
- Take out and leave to cool (20 minutes) before slicing it
- This serves me 6 decent portions
- You can freeze the portions
Fruit pot
Handful of Frozen fruits or fresh – Black forest, Red fruits, strawberries, Raspberries, Blackberries, Blueberries, etc
4 tsp home made jam – Home made jam has less sugar (or at least mine has). Making my own jam is very easy and fuss free and from start to finish takes around 30 minutes
FF natural yogurt
Toasted seeds to sprinkle
An empty jam jar or a wide neck jar – I use empty jar of olives from Aldi
Method:
- Put a layer of yogurt in the pot
- Handful of fruits
- 2 tsp jam spread across
- Another layer of yogurt
- Fruit
- Jam
- Put in the fridge to chill
- Sprinkle with seeds before serving
Chicken & herb roll
I love herbs like mint, coriander, tarragon and buy them on a regular basis to use in sandwiches, salads and other dishes
Cooked chicken skin removed
You can use any other cooked meat in place of chicken : - ham, salami, turkey and even salmon or prawns
Wholemeal wrap (I use a large one) or a roll
Tbs mayo (optional) – I use full fat as I don’t use any diet stuff for both the taste and less additives and artificial sugar
You can use soft cheese or cheese spread instead of mayo
Method:
Spread wrap with soft cheese/ cheese spread or mayo (whichever you are using), arrange meat slices on top and load up the herbs – chopped or leaves (make sure to remove stalks as they are woody and hard)
Roll the wrap carefully – Tuck in the ends in first and roll like a cigar. Cut not 2 and serve with salad, chips or crisps
Greek salad
2” cucumber cut into chunks
4-5 cheery tomatoes cut in half or a large tomato cut into chunks
50gr feta cheese cut into cubes
1 tbs olive oil
Juice of a lime or lemon
5-6 olives
Bail leaves
You can add salad leaves if you want
Method :
- Mix all the ingredients
- Dress with olive oil & lemon/lime juice
- Decorate with Basil leaves
