Fennel & Lemon Risotto (with added prawns) – 518 calories

IMG_5450Oh my this was good! My husband is the risotto maker in the house – he has patience!

This can be a vegetarian meal, or you can add prawns.

Preparation Time:  10 mins

Cooking Time:  40 mins

Serves:  2

Calories per serving:  518.6

Ingredients

Fennel bulb – 160g

Butter, Salted – 5g

Oil, Olive, Average – 8ml

Onions – 125g

Garlic – 1 Clove/3g

Rice, Arborio, Dry – 140g

White Wine, Dry – 175ml

Stock Pot, Vegetable, As Sold – 1 Pot/28g

Water – 750ml

Lemon, Zest – 1 Av Lemon/5g

Cheese, Grana Padano or Parmesan – 25g

Prawns, King, Cooked & Peeled – 170g

Method

Chop any green leafy fennel fronds and set aside.

Cut off the stalk-like fennel top, remove the outer layers and finely chop. Slice remaining fennel. Heat the butter and olive oil in a frying pan and cook the onion, garlic and chopped fennel until soft but not coloured.

Add the rice and stir for 1 min. Pour over most of the wine and simmer until evaporated. Make the stock with the stock pot and boiling water. Add the hot stock, a ladleful at a time, stirring between each addition until it is absorbed.

When the rice is cooked, stir in the lemon zest, Parmesan and some seasoning. Take off the heat and set aside, covered, for 2 mins.

Serve in bowls, topped with the fennel fronds (stirring the prawns through if using).

Nutrition Data Per Serving

Calories (kcal)518.6

Protein (g) 24.9

Carbohydrate (g) 63.6

Fat (g) 11.7

Fruit & Veg 1.9

Fibre (g) 3.9

Alcohol 8.0

Oh, and desert was caramelised banana with custard (slice banana, roll in sugar, fry in butter turning slices over once and being careful not to burn!)

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The nutritional benefits of celeriac

IMG_5389Celeriac makes such a lovely change from pasta, rice and potatoes and has many nutritional qualities (now here’s the technical part…)

  • Celeriac is very low in calories. 100g root holds just 42 calories.
  • Contains many health benefiting plant-nutrients, minerals, vitamins, and dietary fibre.
  • Similar to carrot and other members of Apiaceae family vegetables, celeriac too contains many poly-acetylene anti-oxidants.
  • Several research studies from scientists at the University of Newcastle at Tyne found that these compounds possess anti-cancer properties and, thereby, may offer protection from colon cancer and acute lymphoblastic leukemia amongst other diseases.
  • Celeriac is a splendid source of vitamin-K. 100g root provides about 41 µg or 34% of recommended daily intake. Vitamin-K improves bone mineralization by promoting osteoblastic activity in the bones. Research studies suggest that it also has an established role for patients affected by Alzheimer’s by limiting neuronal damage in the brain.
  • The root is an excellent source of some of the essential minerals such as phosphorus, iron, calcium, copper, and manganese. Phosphorus is required for cell metabolism, maintaining blood buffer system, bone, and teeth formation. Copper helps restore immunity, prevents anaemia, and is essential for bone metabolism.
  • It contains some of the valuable B-complex vitamins such as pyridoxine, pantothenic acid, niacin, riboflavin, and thiamin. Fresh root also provides moderate amounts of vitamin C (8mg/100g).

What’s more, it has a really awesome flavour!  Of course, not to everyones taste, but I love it.  This lovely, healthy and low calorie meal contains just 315 calories!

250g of celeriac dusted with paprika and roasted with 5g of avocado oil (92 calories).  Pan fried sea bass fillet with another 5g of avocado oil (150 calories) and home-made ratatouille (75 calories).

Oh, and 5 calories for the paprika! = 322 calories for the meal.

More virtual running

I have been totally loving my “virtual runs” as well as enjoying bouncing on my gym ball whilst taking part in Zoom calls!  Today I’m over 15,000 steps (over 5 miles).

As we move into warmer weather, strawberries are starting to feature on my daily menu, as well as new potatoes with fresh mint and butter.

Food doesn’t have to be boring and it’s great to be able to enjoy meals “alfresco”….

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Lunchtime salad with smoked salmon, fresh dill, tzatziki, jalapeno pepper houmous, Kalamata olive and home grown lettuce.
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Lemon sole fillet lightly dusted in a lemon and parsley crumb with new potatoes (butter and fresh mint an absolute must!)

Making exercise fun – virtual running

Every day as part of my daily exercise routine, I do around 40 minutes of vigorous bouncing on my gym ball.  I find it difficult and painful to weight bear for any great length of time because of my disability and my damaged ankle so once I’ve done my stretches and warm up exercises, I bounce away to raise my heart rate.

Usually I’ll take that time to look out of the window, watch people walking by on their way to work or school.  I’ll watch the cars driving past and note with some amusement whether someone is running rate, or whether that yellow Aygo that passes at 8.30am has been washed yet.

The scene outside my window has changed and there’s less to see.  I love watching the birds nesting in the hedge opposite, the red kites wheeling in the sky above.

But now I’ve discovered “virtual running”!  I used You Tube to look up virtual treadmill runs and have found a whole new world (literally!)  I can run in Rome, Paris, London, Prague and even Singapore.

I’ve run a 10k in Durham – which was incredible – I really did feel as though I have been a participant as I overtook the runners ahead of me in the field and as I saw runners slowing down to a walk.  The feeling as I passed the finish line may not have been quite the same as the person who was doing the filming, but I held him in awe as I realise that he’d run in one session what had taken me over two days (2 hours) of bouncing on my ball.

As well as achieving my cardiac workout, I’m enjoying my tour of the world, seeing cities filled with tourists taking in the famous landmarks and sights.

Best of all, the “runner” climbs steep flights of steps to I get to see parts of the city that I may have struggled to access from my powered wheelchair.  That was certainly the case for my run around Prague where I enjoyed seeing parts of the old town that I didn’t see when we visited many years ago.

It wasn’t as cold either…..  Prague in February is very, VERY cold!

Manchester Tart – good old fashioned “school puddings” 212 calories

IMG_5006Manchester tart – a dessert that was served for school dinners when I was younger.  Or “pudding” as it was always know.  Not actually too calorific or too difficult.

This is the second time during the Covid-19 lockdown that I’ve made pastry and it’s actually really simple (using a food processor) and much nicer.

It was bloomin’ lovely and only 212 calories for a portion. Thought I would share the recipe. The custard came out rather too runny, so I’d adjust it by either using less milk or adding more custard powder:

Manchester Tart – 212 calories per portion

Cooking Time: 30 mins

Serves: 6

Calories per serving: 212

Ingredients

Plain Flour – 55g

Unsalted Butter – 33g

Salt – 1 Pinch/0.1g

Water – 3 Tbsps/45ml

Milk, Semi Skimmed – 575ml

Custard Powder, Original – 20g

Sugar, Caster – 3 Tbsps/45g

Jam, Raspberry – 3 Tbsps/45g

Desiccated Coconut – 30g

Method

Heat oven to 200C/180C fan/gas 6. Butter a 22cm round loose-bottomed tart tin.

Make the pastry – Place the plain flour into a large bowl, add the (chilled) diced butter and rub in with your fingertips until the mixture resembles fine breadcrumbs.

Stir in a pinch of salt, then add 2 – 3 tbsp water and mix to a firm dough.

Knead the dough briefly and gently on a floured surface.

Use the sheet of pastry to line the tin. Prick the base with a fork, then lay a sheet of baking parchment on top and fill with baking beans. Bake for 20 mins. Remove the beans and baking parchment and cook for a further 5 mins. Remove from the oven and leave to cool.

To make the custard, mix the custard powder and sugar with a small amount from the measured milk in a measuring jug. Place the remaining milk in a pan and heat over a medium heat. Once the milk is fairly warm, add the custard powder mixture and continue to cook, stirring constantly until smooth and thick, around 5-10 mins. Leave to cool and cover with cling film to stop a skin forming.

Once the base and custard have cooled, spread the jam over the pastry and sprinkle with half the coconut. Pour in the custard, then sprinkle with the remaining coconut and chill.

Nutrition Data Per Serving

Calories (kcal) 211.9

Protein (g) 4.6

Carbohydrate (g) 26.6

Fat (g) 9.5

Fruit & Veg 0.0

Fibre (g) 1.1

Vegetarian hoisin duck stir fry with wholewheat noodles – 522 calories

IMG_4847 (1)Quite impressed with the flavour, texture and taste of this “pretend” hoisin duck and will definitely have it again! Far less calories per 75g portion (159 calories) than shredded duck would usually be.

Vegetarian hoisin duck stir fry with wholewheat noodles – 522 calories

Preparation Time: 15 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 522.3

Ingredients

Linda McCartney Vegetarian Duck, Shredded, Hoisin, Frozen – 2 Servings/150g

Brown Onions -50g

Mange Tout – 50g

Carrots, Peeled -1 Carrot/75g

Hoisin Stir Fry Sauce -1 Packs/139.545g

Wholewheat Noodles, Blue Dragon – 2 Servings/100g

Chestnut Mushrooms -½ Pack/125g

Olive Oil – 2 Tsps/10ml

Red Peppers – 0.33 Med/52.8g

Peas, Frozen – 100g

Method

Put the noodles on to cook as per packet instructions.

Peel and slice the onion. Se-seed and cut the pepper into strips. Peel the carrot and chop into matchstick sized pieces. Wipe and cut the mushrooms into chunks. Defrost the frozen peas.

Place the oil in a wok over a medium heat. Add the onions carrot, pepper and stir over the heat until softened. Add the mange touts, mushrooms and the vegetarian duck. Stir for a further 5 minutes. Add the stir-fry sauce and 100ml of water and continue to cook for 10 minutes, lowering the heat.

Drain the noodles, mix in with the stir fry mixture and serve.

Nutrition Data Per Serving

Calories (kcal) 522.3

Protein (g) 30.2

Carbohydrate (g) 66.0

Fat (g) 13.7

Fruit & Veg 3.0

Fibre (g) 13.3

Staying positive during lockdown

This is a worrying time.  A frightening and anxiety inducing time for even those who have a positive attitude to life and all that it throws at them.

From various interactions on social media and with the voluntary work I am involved with I am aware that for many, the situation is really frightening, and they’ve been struggling with sleep, eating sensibly and managing their days whilst isolated from family, friends and regular social interactions.

I’m certain that you may have observed an increase in people running, walking, jogging and cycling.  Weekly routines for many individuals include regular gym visits or exercise classes and this group appear to be really struggling with the physical isolation aspect of life “in lockdown”.

We are unable to influence anything in the larger scheme of things.  All we can do is work within the constraints of what is in our direct control.

Some of these things such as not leaving the house unless absolutely necessary and, when we do, practising physical distancing are being imposed on us.  It’s imperative that we listen to the advice that we are being given and adhere to it.

But how can we ensure that we maintain or even improve our own physical and mental wellbeing at this time?  We have to take responsibility for keeping ourselves as mentally and physically fit as we are able to.

For me, there aren’t too many changes.  I am still exercising first thing in the morning, on a daily basis for around an hour and on my own – the same place and generally around the same time of day (7am/8am).

I have a daily exercise regime which involves back, neck and shoulder stretches to maintain my flexibility and ability to remain independent.  That’s particularly important to me as a disabled person.  I need to be able to maintain (and perhaps even improve) my ability to carry out everyday activities of personal care – showering, dressing managing to use the toilet, mobility.

Exercises to increase my heart rate, maintain muscle mass and strengthen my core are an essential part of my daily routine, just as much as dental care is.

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The view from my window as I exercise
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Concentration as I stretch

My exercise routine is seated on a gym ball, in an upstairs room looking out to the street – we have views across a large open lawned area – a University hall of residence.  I put music on, music that I love listening to.  I fully immerse myself in what I am doing for an hour.  Counting my reps, making sure that my stretches are done fully.  30-40 minutes of vigorous bouncing and “marching’ swinging my arms to get my heart rate up to peak.

That exercise is now particularly important and the urge to just “get it over and done with” in order to get on with my day has gone.  I have more time in my day to get on with those other things.

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The gym ball went to Tenerife with me!

I also have the time to concentrate on ensuring that my meals are as healthy and as nutritious as possible – including beans, pulses, nuts, seeds, fresh salads and vegetables.  This is also something I am very used to doing.  We don’t eat takeaways and we eat out only rarely – so we aren’t seeing the changes to our everyday life as being too restrictive.

We are also able to spend more time in our garden.  I appreciate that not everyone is lucky enough to have outdoor space and there isn’t a day that goes past at the moment when I am not grateful for the space that we have and the fact that we both love gardening so much.  Watching the progress on the growth of various seeds we have planted (courgette, cucumbers, tomatoes, herbs, flowers, salad leaves, beetroot).

 

Stay safe everyone, stay well and take care of yourself.  It’s really crucial that you do that at the moment.

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Our garden sanctuary (taken in the Summer last year)