A day in the life of ...

So as you may have gathered I am working on reducing my waistline while still enjoying easy, healthy food.

I vary what I eat often to keep my interest and my taste buds happy, but I aim to eat between 5500 kj and 6500 kj per day. This lets me lose about 2 - 3 kg per month, sometimes more.

I thought people might be interested in what a regular day of meals might look like. I can tell you it certainly tasted good!

Breakfast: 1,541 kj including a cup of coffee with a little trim milk.

Lunch: 1,100 kj including a glass of light cranberry juice. Normally lunch is a bit more interesting but I was running low on supplies today. This is Ryvita crackers with hummus and home made pickle, and a lovely fresh nectarine on the side.

Dinner: 977 kj amazingly tasty ham and vegetable mix. Being mostly vegetables keeps the kilojoule count down which allows me to stir through a spoonful of tomato, basil pesto and feta dip for a rich flavour burst.

These three main meals total 3,618 kilojoules. Added to that I had drinks such as tea and coffee, morning and afternoon tea, (an apple and a mini chocolate bar respectively), and some fresh watermelon and yoghurt for supper. These added a further 1,425 kj to the daily total of 5,043 kj. Normally I would have more milk in my day to keep the calcium levels up but we were short of that today as well, shopping day tomorrow.

Fibre, fruit, vegetables, protein, healthy fats, a little treat, and it all tastes great. What more can you ask for.

 

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Baked pumpkin and broccoli

The photo is not fantastic but it certainly tasted great!

Ingredients

Head of broccoli

1 small red onion

5-6 button mushrooms

2 pieces of pumpkin cubed

1 stock cube, vegetable or chicken

1tsp pad Thai or red curry paste

Ready made falafel mix

Method

Chop the broccoli, onion and mushrooms into bite size pieces and place in a greased baking dish.

Preheat the oven to about 160oC

Boil the pumpkin until soft, in a little water and add the stock cube and the paste. Mash the pumpkin to make a sauce. You may like to thicken the sauce at this stage if you prefer.

Pour the pumpkin sauce over the broccoli then dot little pieces of falafel mix on top of the bake.

Bake for 25 minutes. Turn the oven to grill and brown the topping until lightly browned. If you like cheese a little tasty or Parmesan could be grated on at this point.

Serves 2

355 calories or 1491 kilojoules (without cheese) per serve

Tip ... If you are running short on time you could replace the pumpkin sauce with your favourite soup.

Tip ... If you don't have falafel mix, you could make an easy crust by putting lightly buttered squares of grainy bread on the top. Or left over mashed potato for a vegetarian shepherds pie.

 

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Mediterranean Inspiration

Made for one in just 15 minutes

Turn on the oven to preheat, 200oC

Heat a tsp oil in a small pan, put 4 tsp of ready made falafel mix in little patties.

Put a part cooked roll in the oven, I made the pretzel myself and have frozen them individually at the parboiled stage. However most supermarkets have part cooked dinner rolls that you can freeze and use as required. A little tip, I cook my roll on baking paper so there is no tray to clean!

Assemble your favourite salad ingredients on the plate and sprinkle with a great balsamic vinaigrette. Don't forget to turn the falafels over while you are doing this.

Once your salad is ready, the falafels should be done and the roll hot and crusty! Enjoy!

391 calories or 1642 kilojoules for what you see here.

Best part dishes equals, one plate, one chopping knife, knife and fork and one small pan, easy!

 

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Oatie Cakes

Ingredients

1 ripe banana, mashed

2 tbsp nut butter

2 tbsp golden syrup

Vanilla essence

(Optional, 1 tsp cinnamon)

1 cup trim milk

2 cups rolled oats

1 cup allbran

1/2 cup sultanas

 

Method

Mix nut butter, banana, milk, golden syrup and vanilla essence together.

Add in oats, allbran, and sultanas and stir to coat

Spoon into greased muffin tin (makes 10 muffins)

Bake in a moderate oven (170oC) for 20 mins.

Each muffin is approx 150 cal or 630 kj

 

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Rocket eggs. - breakfast

Serves 1

Ingredients

I egg

1 cup baby rocket

1 tbsp Worcestershire sauce

Seasoning to taste, I used Tuscan seasoning, a little black pepper is just as good.

Method

In a small non stick pan, wilt the rocket with the Worcestershire sauce.

Add the egg and stir briefly to break it up and coat the rocket

After a minute, flip the eggy rocket, it is a bit like a pancake at this stage, and turn the pan off.

Spread a tsp of lite mayonnaise on your favourite toast instead of margarine to give it an eggs benedict twist. Top with the egg and rocket and season to taste.

Cooked breakfast in less than 10 minutes.

930 kj

Yum!

 

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Stuffed Chicken and stir fried vegetables

Inspired by Healthy Food Guide, issue April 2011

Serves 1

Ingredients

1 small skinless chicken breast 130-150g

20 g lite cheese

1/2 tomato sliced

Fresh Herbs. The recipe calls for basil, I used coriander which was delicious.

2 cups stir fry vegetables of your choice. I used 1 portobello mushroom, 2 large cauliflower florets and three large silver beet leaves

Cooking spray

1/2 tsp curry powder or other seasoning to compliment the herb you are using.

1 clove garlic

1 tbsp soy sauce ( with curry and coriander or Worcestershire sauce if using basil and Tuscan seasoning )

1/4 cup water

Method

Preheat oven to 180C

Slice chicken breast length wise and stuff with tomato slices, cheese and herb leaves. Hold the chicken together with toothpicks. In a non stick pan spray a little cooking spray and brown the chicken for 1-2 minutes on each side. Put the chicken in a small baking dish and cook for 20-25 mins or until juices run clear.

While chicken is baking cut up garlic and vegetables. Spray the pan with cooking spray and start cooking the vegetables, adding from hardest to softest and keeping the pan fairly hot. Add in the seasoning, sauce and water you are using and cook vegetables until desired tenderness is achieved. The water should have reduced to a nice glaze on the vegetables.

Serve the chicken and vegetables on a warmed plate and enjoy.

For the meal pictured, chicken portion, 1190 kj

Complete meal, 1479 kj

 

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Fresh Pickled Cucumber

I always have trouble using my cucumbers fast enough. Especially in the winter when I'm not so keen on salad every day. Here is a way to extend the life of your fresh cucumber. I learnt it from a dear friend many years ago. She told me it is a traditional Hungarian dish.

Ingredients

Cucumber, preferable telegraph so you don't have to peel it, but any kind you have works well.

Vinegar, my favourite is cider vinegar but I have used malt, white, and red wine vinegars too.

Crushed garlic, pre made or fresh squeezed

Sugar.

Water

Method

In a suitable sized jar mix vinegar and water. I like a one third to two thirds ratio, eg I cup vinegar to 2 cups water, but juggle it to a taste you like.

Stir in some garlic and sugar. My friend used equal measures but I find that too sweet. I would use 2 tsp minced garlic to one tsp sugar. Again juggle it to find out which mix you like best.

Prepare the cucumber by peeling, if required, and scoring down the length of the cucumber with a fork. This allows the pickle to penetrate easily. Then slice. The thickness depends on your taste and the intended use. Sandwich cucumbers thinner, salads, a little thicker, to add to a snack tray... Chunky is nice.

Put the cucumber slices into the jar with the pickling juice. Store in the fridge and use whenever you are ready. Always put a lid on them though to prevent the fragrance tainting other food in the fridge. They will keep for several days, but because they are not heat treated they will not last for as long as cooked pickles.

My children liked to eat them out of the jar after school. A healthy treat.

Some delicious pickled cucumber with my salad.

 

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