This weekend has been the first in my attempt to make as much of what we eat as I can and eschew mass produced foodstuffs from supermarkets in preference for more naturally made products from independent stores.
In some ways, what I plan to do could be seen as a retrograde step. Women have had a long wait for manufacturers to provide appliances and products which save them time and allow them to work for money as well as for their families. I am not sure that what I plan to do would be possible if I worked nine to five but I will attempt, over time, to produce a plan for shopping, cooking, working and leisure. Let’s see if it’s possible.
I have discovered a brilliant organic shop selling, as well as the usual cereals, pulses and dried goods, fresh local vegetables and organic chilled produce. I am still searching for fromage frais and yoghurt. The local market provided a wonderful array of cheeses but not necessarily organic and I am still investigating the local butcher’s shops. Continue reading Lifestyle Change
This sounds quite ordinary but is surprisingly tasty. The pork makes a tasty change from the usual lamb or beef.
2 large Aubergines
250g low fat pork mince
6 oz mushrooms
1/2 red pepper
1/4 tsp chili powder
salt to flavour
1 tsp granulated sweetener
lg tin tomatoes
Spray and Fry
Take the tops off the aubergines and scoop out the middles with a melon baller leaving a 1/2 cm thickness of flesh to make a shell.
Fry the onions and peppers for 5 minutes then add the chili and salt, the pork and the mushrooms and stir fry until the pork is browned.
Pour in the tomatoes and add the granulated sweetener.
Simmer for 20 minutes
Fill the aubergine shells with the meat mixture (you may have quite a bit left over which will be good with rice, pasta or topped with sliced potatoes and cheese and baked in the oven)
Cook in a hot oven for about half an hour or until the top is beginning to blacken a bit round the edges.
Serve with jacket potatoes and salad.
One 3lb leg of lamb with all visible fat and skin removed
small tub of 0% fat greek yoghurt
1 tbsp tikka curry powder
3 cloves garlic
1” root ginger
3 tbsp lemon juice
1. In a blender or food processor whizz together all the ingredients other than the lamb.
2. spread the mixture aover the whole surface of the lamb and leave to marinate for 4 hours or overnight in the refridgerator
3. Roast the lamb (200 degrees) with no cover, for 45 minutes then let it rest for 15 minutes under foil. If you don’t like it pink then cook for another 20 minutes or until the juice runs clear.
Carve into the bone to ensure that everyone gets a bit of the outside.
Always check the points and syns as diets change.
Spray and Fry
1 chopped red onion
1 chopped dried chili
2 cloves of garlic finely chopped
1 inch root ginger finely chopped
1 large mango peeled and diced – this makes 100g flesh. When cooked down, it may weigh less than that but 100g cooked mango is 3 syns
2 tbsp granulated sweetener
2 tbsp white wine vinegar
1 tbsp soy sauce
2 tbsp chopped fresh corriander leaves
2 tbsp lemon juice
1. fry onion with chili gently in Spray and Fry until onion is soft. Stir in garlic and ginger and cook for couple of minutes.
2. Add mango and cook until slightly softened. Stir in the sweetener, vinegar and soy sauce and cover until the mango is soft and the consistency is thick. This will take 5 â€“ 15 minutes depending on the ripeness of the mango.
3. Remove from heat and stir in the corriander and the lemon juice.
This is really good with Tikka Roast Lamb and new potatoes roasted with garlic
Moussaka, serves 2
Free if you use your cheese and potato as healthy options
Lamb mince (lean)
small aubergine sliced, sprinkled with salt and left for 10 minutes
1 onion diced
1 green pepper dices
6 mushrooms quartered
sm tin chopped tomatoes
1 fist sized potatoe microwaved in its jacket and sliced into thick slices
1 dstsp dried thyme
2 cloves of garlic
1 total 0% fat greek yoghurt
1 large egg
4 tbsp skimmed milk
56g extra mature cheddar
salt and black pepper
Dab the aubergine dry and cut into 1.5 cm cubes
fry the mince until browned then add the vegetables and garlic and continue to stir fry until nice and brown. Stir in the tomatoes and cook gently for 5 minutes or until the aubergine is tender.
Season with salt and pepper and stir in the thyme, top with the sliced potatoes.
Transfer the mixture to an oven proof dish and keep warm.
To make the topping simply beat together the milk, egg, yoghurt and cheese and pour on top of the moussaka base.
Bake in a hottish oven until the top is just set. Don’t turn it into a souffle, the top should have the consistency of sauce.