Maple and Mustard Seared Tuna Steaks – 351 calories

IMG_0921Wow. So quick and easy to make.

This is now officially one of my favourite food stuffs. The tuna steak has to be from the fish counter – previously tried cooking packaged tuna steaks, but they clearly need to be chunky!

Served with 75g green beans (18 cals) and 175g roasted tinned new potatoes sprinkled with paprika (125 cals).

Maple and Mustard Seared Tuna Steaks – 351 calories

Preparation Time: 5 mins

Cooking Time: 5 mins

Serves: 2

Calories per serving: 351

Ingredients

Tuna, Steaks, Raw – 2 x 175 g

Olive Oil, Extra Virgin – 2 Tsps/10ml

Maple Syrup – 1 Tbsp/20g

Paprika – 1 Tsp/2g

Dijon Mustard – 15g

Lemon juice – 1 Tbsp

Olive Oil -10ml

Method

Combine syrup, Dijon mustard, lemon juice, oil, and paprika in a shallow dish, stirring with a whisk. Reserve 4 teaspoons syrup mixture.

Add tuna to remaining syrup mixture, turning to coat. Let stand 10 minutes, turning once after 5 minutes.

Heat a frying pan over medium-high heat. Coat pan with a teaspoon of olive oil. Remove tuna from marinade; discard marinade.

Sprinkle tuna with salt and black pepper. Add tuna to pan; cook 2.5 minutes on each side or until cooked to taste.

Remove tuna from pan. Cut across the grain into thick slices. Drizzle with reserved 4 teaspoons syrup mixture.

[i]Nutrition Data Per Serving[/i]

Calories (kcal) 351.2

Carbohydrate (g) 7.9

Fat (g) 13.9

Fibre (g) 0.5

Sodium (g) 0.291

Fruit & Veg 0.1

Protein (g) 49.1

One-pot Aubergine – 360 calories

IMG_0920My sister bought me some Trofie pasta for Christmas, so I hunted out a recipe to try it out and found this one! It was very easy and quick to make. The original recipe made 2 portions, but I divided it into three.

One-pot aubergine

Preparation Time:  10 mins

Cooking Time:  25 mins

Serves:  3

Calories per serving:  360


Ingredients

Olive Oil – 2 Tbsps/30ml

Onions, Red – 100g

Garlic – 1 Clove/3g

Bay Leaves, Dried – 1 Leaf/0.9g

Thyme, Fresh – 2 Tbsps/8g

Aubergine, Raw – 300g

Chilli, Dried, Flakes – 1 Pinch/0.1g

Tomatoes, Chopped, in Tomato Juice – 1 Can/400g

Stock, Vegetable, Stock Pot – 1 Serving/125ml

Water, Mineral Or Tap – 300ml

Lemon, zest – 1 Tbsp/6g

Basil, Fresh – 2 Tbsps/10g

Parmesan Cheese – 25g

Trofie – 150g


Method

This warm, hearty dish is packed full of flavour and texture.

Chop the aubergine into 1cm cubes and place in a roasting dish. Drizzle with 20ml of the olive oil and place into a preheated oven (190 degrees) for 20-25 minutes until browned – stir half way through the cooking time.

Heat the remaining 10ml of the oil in a pan over a medium heat. Add the peeled and finely diced onion with a pinch of salt and cook for 5-7 minutes, stirring occasionally, until softened.

Add the garlic (peeled and diced), bay leaf, thyme (stripped from the tough stems) and chilli. Cook for 2 minutes.

Stir in the trofi, tinned tomatoes, stock, water and lemon zest. Bring to the boil, then reduce the heat. Add in the cooked aubergine. Simmer for 14 minutes, or until the aubergine and trofie are cooked through.

Stir in the basil and season to taste. To serve, divide between large bowls and scatter over the cheese shavings (or grated), extra basil and freshly cracked black pepper.

Serve with rocket or salad leaves


Nutrition Data Per Serving

Calories (kcal) 360

Carbohydrate (g) 46.3

Fat (g) 13.5

Fibre (g) 5.7

Sodium (g) 0.249

Fruit & Veg 3.6

Protein (g) 12.7

Celeriac, Leek and Thyme Gratin – 231 calories

collage-2018-01-27Celeriac, Leek and Thyme Gratin

The delectable combination of nutty celeriac, soft leek and aromatic thyme makes this dish the perfect warming winter main. Topped with deliciously zesty breadcrumbs, this healthy vegetarian recipe packs enough heat to liven up any night of the week.

If I was making this again, I’d leave out the chilli and increase the amount of lemon zest. But otherwise, it was delicious. Have 4 more portions ready to stick into the freezer!

Preparation Time: 30 mins

Cooking Time: 1 hr 25 mins

Serves: 6

Calories per serving: 231.1

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Ingredients

Olive Oil-1 Tbsp/15ml

Leeks, finely sliced-230g

Garlic-4 Cloves/12g

Thyme, Fresh-1 Average Sprig/5g

Flour, Plain-1½ Tbsps/22.5g

Tap Water-1½ Glass/300ml

Cream, Double-50ml

Celeriac, Raw-400g

Butter-1 Thin Spread/7g

Potatoes, Maris Piper-450g

Bread, Ciabatta-100g

Red Chilli Peppers-1 Pepper/13g

Parmesan Cheese, Grated-25g

Lemon, zest-1½ Tsps/3g

Stock Pot Vegetable-1 Pot/28g

________________________________________

Preparation:

Peel and finely slice the celeriac and potatoes. Wash and slice the leeks. Peel and slice the garlic cloves.

De-seed and finely chop the chilli, finely chop the thyme. Zest half a lemon.

Grate the Parmesan.

Put the bread into a food processor with a metal blade and plus to obtain course bread crumbs.

Preheat the oven to gas 6, 200°C, fan 180°C. Heat the oil in a large lidded frying pan. Add the leeks and garlic, then cover and sweat, over a medium heat, for 8-10 minutes, stirring occasionally to prevent the leeks catching. Stir in the thyme, then remove from the heat and leave to cool slightly.

Meanwhile, prepare the breadcrumbs. In a food processor, whizz the ciabatta to coarse crumbs. Tip into a small bowl and mix with the chilli, cheese and lemon zest. Set aside.

In a small jug, stir the flour into 4 tbsp stock. Add the cream, followed by the remaining stock; stir to combine. Set aside.

Grease a 2 ltr (3 1/2pt) ovenproof dish with butter. Layer up the celeriac, potatoes and the leek mixture, alternating between each until all are used up. Pour over the cream mixture, then scatter over the breadcrumbs. Cover with foil and bake for 1 hour.

Remove the foil and return to the oven for a further 15 minutes, or until tender and golden. Leave to stand for 10 minutes, before scattering with the extra thyme and serving.

________________________________________

Nutrition Data Per Serving

Calories (kcal) 231.1

Carbohydrate (g) 26.7

Fat (g) 10.5

Fibre (g) 4.6

Sodium (g) 0.468

Fruit & Veg 1.1

Protein (g) 6.8

Creamy Courgette & Leek Pasta Bake (350 calories)

IMG_0907Made this up as there were many things in my fridge which needed to be consumed!

Creamy Courgette and Leek Pasta Bake

Serves: 3

Calories per serving: 350


Ingredients

Fusilli, Whole Wheat, Dry Weight – 100g

Olive Oil – 12ml

Leeks, Raw (x2)  191g

Courgette, Raw (3 medium) – 300g

Garlic, Raw – 2 Cloves/6g

Creme Fraiche, Full Fat – 80g

Mature Cheddar Cheese – 40g

Parmesan Cheese – 25g

Marjoram, Dried – ½ Tsp/0.5g

Thyme, Dried – ½ Tsp/0.5g

Chestnut Mushrooms – 125g


Preparation:

Wipe the mushrooms, cut into chunks. Wash the leeks and finely dice. Coarsely grate the courgette and lay onto a clean tea towel (to absorb moisture). Peel and finely dice the garlic. Grate the cheese and combine the cheddar and parmesan.

Cook the pasta according to the instructions on the packet. In the meantime, heat the olive oil in a large frying pan and add the leek. Cook over a medium heat (don’t allow to brown, but to soften) for about 10 minutes. Add the diced mushroom and cook for a further 5 minutes. Finally add the courgette and the herbs.

Once the pasta is cooked, drain thoroughly and combine with the courgette and leek mixture.

Allow to cool before adding the creme fraiche and about half of the grated cheese.

Combine, and tip into a shallow oven proof dish.

Top with the remaining grated cheese.

Place into a pre-heated oven at 190 degrees for about 20 – 30 minutes until turning golden and crispy.

Serve with some rocket.

Next time I’m going to add some chopped walnuts to this, or toasted pine nuts.


Nutrition Data Per Serving

Calories (kcal) 349.3

Carbohydrate (g) 25.7

Fat (g) 20.8

Fibre (g) 5.9

Sodium (g) 0.186

Fruit & Veg 2.4

Protein (g) 15.0

Tender Pork Stew – 372 calories

IMG_0885This dish was simple to prepare – and although the thought of sprinkling grated Parmesan on top sounded a bit strange to me, it really worked and helped bring the dish up to another level!

Preparation Time: 20 mins

Cooking Time: 2 hrs

Serves: 3

Calories per serving: 372

Ingredients

Pork Shoulder Steaks x 2, cut into large chunks – 338g

Onions, roughly chopped – 102g

Celery, roughly chopped – 113g

Stock Cubes, Vegetable-0.66 Cube/6.6g

Water, Mineral Or Tap-350ml

Olive Oil – 22ml

Plain Flour – 1 Dsp/10g

Carrots, roughly chopped – 162g

Thyme, Dried – ½ Tsp/0.5g

Garlic, crushed – 2 Cloves/6g

Parmesan Cheese – 1 Tbsp/10g

Tomatoes, Chopped, in Tomato Juice – 1 Can/400g

Bay Leaves – 1 Leaf/0.9g


Method

Preheat the oven to 160C, gas 3. Heat half the olive oil in a medium non-stick saucepan and place on a medium heat on the hob.

Dust the pork with the flour. Add half the pork to the pan and brown on all sides. Remove to a plate. Repeat with the rest of the pork and set aside.

Add the remaining olive oil to the pan, along with the onion, carrots and celery and cook, stirring occasionally, for about 10 minutes, until the onion has softened slightly. Return the meat to the pan with the garlic, tomatoes, bay leaf and thyme leaves.

Make up 350ml stock using the stock cube (just 2/3rd of a cube needed) and pour into the pan. Bring to the boil, then carefully pour the contents of the pan into an ovenproof casserole.

Cover with a lid then transfer to the oven and cook for 2 hours.

Just before serving, remove the casserole from the oven, sprinkle with the grated parmesan and bake until the cheese has melted.


Nutrition Information

Nutrition Data Per Serving

Calories (kcal) 372

Carbohydrate (g) 16.8

Fat (g) 22.6

Fibre (g) 3.6

Sodium (g) 0.442

Fruit & Veg 3.4

Protein (g) 25.2

Stepping it up!

IMG_1225Here’s a picture of me wearing the “Wallace and Gromit” shorts ready to get on the treadmill.  There is a long zip around the top that zips me into the air chamber making a completely air tight seal.
A short video showing what I look like after 25 minutes of HIIT training (4 minutes walking at 2.17mph / 3.5 kph) and then brisk walking (3.41mph / 5.5kph)
Screen Shot 2018-01-23 at 16.51.34You can see that I get my heart rate moving – these are details of my heart rate during the session!  All of this in less than an hour!

Dr Rangan Chatterjee – The Four Pillar Plan

IMG_0880Yesterday I was in London to listening to Dr Rangan Chatterjee and some of his colleagues talk about a different way of managing one’s health – through lifestyle change.

Because of the huge strain placed on GP’s and the fact that they only get 10 minutes to see their patients, they are often quick to prescribe pills rather than to identify what may actually be at the root of an ailment. Dr Chatterjee’s approach is to spend longer taking a full history and then suggesting small lifestyle changes that can slowly start to bring about health improvements – physical, emotional and also mental health.

I had a thoroughly enjoyable evening (I had some great company!) – Dr Chatterjee is an excellent public speaker. He has a very clear and eloquent way of describing this approach, using lots of case examples of how patients health has been completely turned around – often when all else has failed.

We all came away with a signed copy of the book – it’s a beautiful book with lots of lovely images.

We all understand that making drastic lifestyle changes doesn’t necessarily stick with most people. Therefore this no non-sense guide whittles everything down to the essentials and recommends small, managable changes.

In the list below (taken from the book) aims to achieve 2 points in each of the 4 sections – rather than the full lot.  This way its more manageable and you are more likely to achieve some of the goals – they will (hopefully!) become embedded in every day life.

● RELAX

Me-time every day

Weekly screen-free sabbath

Keep a gratitude journal

A daily practice of stillness

Eat one meal per day around a table – without an e-device

● EAT

De-normalise sugar (and retrain your taste buds)

Eat five different coloured vegetables every day

Eat all of your food within a 12-hour window

Drink eight glasses of water per day

Unprocess your diet by avoiding any food product that contains more than five ingredients

● MOVE

Walk at least 10,000 steps per day

Do a form of strength training twice a week

Do a form of high-intensity interval training twice a week

Make a habit of exercise snacking

Do daily glute exercises to help warm them up

● SLEEP

Create an environment of absolute darkness

Spend at least 20 minutes outside every morning

Create a bedtime routine

Manage your commotion

Enjoy your caffeine before noon

I’m pleased to say that I possibly do at least one or even two of these things under each heading already – but already I am planning to try others – especially the screen free sabbath and the cutting out caffeine after midday – those will be a huge challenge to me!