Month: March 2019

Vegetable Curry with Mooli Radish 189 calories

flidfit Uncategorized
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Curry portion 189 cals, wholegrain rice, 50g dry weight 178 cals, 25g Greek yogurt 33 cals, 20g mango chutney 48 cals.  10g fresh coriander 2 cals.  Total 515 calories.

Screenshot 2019-03-10 at 17.21.27

What is a mooli radish?

I bought one some time ago and used it grated with a salad.  I didn’t think that much of it, so peeled and chopped the remainder and stuck it into the freezer.  In my quest to empty things from the freezer that appear to have been there… forever…. today was the turn of the mooli radish to be turned into something that looked rather delicious!

 

 

Vegetable Curry with Mooli Radish

Preparation Time:  20 mins

Cooking Time:  1 hr

Serves:  6

Calories per serving:  189.4

Ingredients

Onions  – 1 Onion/100g

Carrots  – 252g

Curry Paste, Jalfrezi, Patak’s – 100g

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

Garlic, Raw – 1½ Cloves/4.5g

Olive Oil  – 11ml

Mooli Radish – 227g

Parsnip – 70g

Savoy Cabbage  – 165g

Celery – 82g

Lentils, Puy, Ready to Eat, Merchant Gourmet – 1 Pack/250g

Preparation: Peel and finely dice the carrot and parsnip. Peel and dice the onion. Peel and finely dice the garlic. Peel the mooli and cut into bite sized chunks.

Method:

Pour the oil into a large lidded pan. Heat over a medium heat. Add the onion and celery and stir for around 6 – 7 minutes. Don’t allow to brown. Add the garlic, diced carrot, parsnip, cabbage, mooli, tinned tomatoes and Jalfrezi paste. Stir until everything is evenly mixed.

Bring to the boil, turn down to a simmer. Cover and cook for an hour, stirring every if minutes until all the vegetables are softened.

Add the puy lentils, stir through and cook for a further 20 minutes until the puy lentils are warmed through.

 

Nutrition Data Per Serving

Calories (kcal) . 189.4

Sugars (g)  8.2

Fat (g)  7.5

Fibre (g) . 7.0

Fruit & Veg . 3.0

Protein (g)  7.4

Carbohydrate (g) 21.8

How to stay fit if you have a physical disability

flidfit Exercise

WHAT!  But I’m DISABLED! If I find it almost impossible to walk more than a few steps, there’s not a lot of exercise I can do, surely?  

I’m often asked about the challenges of exercise and keeping fit with a physical disability.  After all, that’s the theme of my website, so share my journey with readers.  Things that I have found that have helped me to make those changes.

Because I am signed up to Patient Access (allowing patients signed up to their GP surgery electronically to access health services) I am regularly emailed interesting articles – this was one such.

How to stay fit if you have a physical disability

I found it an interesting and useful read and thought I’d share with others who have a physical disability or long-term illness.

I’ve already incorporated into my every day life many of the things listed in the article and taken on board some of the advice.

This sentence particularly struck a chord, and is something that has been instrumental to my success….

“Excess weight pushes you down the ability spectrum, so adjust your calorie intake so it’s in line with your activity levels. You shouldn’t eat the diet of an athlete if you don’t train like an athlete.”

Wine-gummy tomatoes(very slow roasted tomatoes!)

flidfit Recipes
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Getting the tomatoes prepared for a long, slow roast.

I was inspired to try this recipe thanks to Jamie Oliver’s version.  Three basic ingredients, plenty of ripe cherry tomatoes, garlic and olive oil.  Roast long and low for 4 hours (yep, that’s right – 4 hours) et voila!  The flavour intensifies to a whole different level so that including just a few tomatoes in any recipe adds that tomatoey flavour.  We made up a large batch (1.5kg) and have frozen them to use again and again.

 

 

 

Cooking Time:  4 hours

Serves:  10 portions

Calories per serving:  66.4

Ingredients

Cherry Tomatoes – 1410g

Oil, Olive – 42ml

Sea Salt – 1 Tsp/5g

Freshly ground pepper – 1 Tsp/2g

Garlic, Raw – 6 Cloves/18g

Oregano or mixed herbs – 2 Tsps

Method

Preheat the oven to 100ºC/210ºF/gas ¼.

Halve the tomatoes, peel and finely slice or dice the garlic, pop into a bowl, pour over the olive oil.  Sprinkle lightly with salt, pepper and the herbs.  Use your hands to gently mix everything until the tomatoes are uniformly coated.

Lay them cut-side up in two baking trays.

Pop in the oven for 4 hours, or until soft and sticky. Remove from the oven and leave to cool.

Nutrition Data Per Serving
Calories (kcal) 66.4
Sugars (g) 4.4
Fat (g) 4.4
Fibre (g) 1.5
Fruit & Veg 1.9
Protein (g) 1.2
Carbohydrate (g) 4.8

How to enjoy?  For us, we mixed a few tomatoes with a tin of slightly warmed butterbeans sprinkled with a little dried basil.  Pan fried sea bass with a buttery sauce.  All for a surprising 323 calories….

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