Marinated Red Cabbage Slaw – 145 calories

Marinated Red Cabbage Slaw

There’s nothing I love more than a plate full of colour, flavour and texture and this red cabbage slaw will add just that!

Marinated Red Cabbage Slaw

Preparation Time:   3 hrs 30 mins (includes 3 hours marinating)

Cooking Time:   N/A

Serves:  8

Calories per serving:  145.2


Red Cabbage                           –  335g

Red Onions                              –  60g

Extra Virgin Oil                         –  20ml

Balsamic Vinegar                     –  20ml

Caster Sugar                            –  2 Tsps/10g

Raisins                                      –  55g

Carrots                                      –  150g

Walnuts                                     –  90g

Fresh Parsley                           –  6 Tbsps/22.8g

Fresh Mint                                –  6 Tbsps/9.6g


Roughly chop the walnuts and toast in a frying pan, being careful not to burn. Roughly chop the fresh parsley and mint.

Peel and finely slice the carrots, finely slice the red cabbage and onion.

Combine the oil, vinegar and sugar.

Combine the raw vegetables, pour over the dressing, mix through and chill in the fridge for 3 hours.

When ready to serve, add walnuts, mint and parsley. Season and toss to combine.

Nutrition Data Per Serving

Calories (kcal)  145.2

Protein (g)  3.0

Carbohydrate (g)  1.8

Fat (g)  9.8

Fibre (g)  2.3

Fruit & Veg  1.1

Red slaw alongside a cashew and chestnut nut roast and Brussel sprouts.

Prawn & Rose Harissa Spaghetti – 438 calories

This was a super-quick and filling meal, made using store cupboard ingredients.  I’m not a huge fan of basil pesto, but this rose harissa pesto was absolutely delicious and added a nice spicy kick to the dish.

Preparation time:      10 minutes

Cooking Time:           20 minutes

Serves:                        2

Calories per portion:  438 calories

IngredientsOlive Oil  – 1 Tbsp/15ml

Garlic, Raw  – 2 Cloves/6g

Cherry Tomatoes      – 150g

Chestnut Mushrooms    – 125g

Lemon zest from one lemon   – 4g

Courgette, (julienned, discard the seeded core)   – 1 very large/224g

Dried Chilli Pepper Flakes   – ½ Tsp/1.5g

Baby Leaf Spinach – 1 Serving/90g

Spaghetti, Whole Wheat, Dry Weight – 140g

Cooked Jumbo King Prawns   – 150g

Harissa Paste, Rose, Belazu    – 20g


Preparation: Zest the lemon. Peel the garlic and finely chop. Halve the cherry tomatoes. Wipe the mushrooms and cut into chunks.  Julienne the courgette to make “courgetti” strands.

Cook the pasta following pack instructions, then drain, reserving a ladleful of cooking water.

Heat the oil in a large frying pan, add the courgette strands, mushrooms and tomatoes to the pan and fry over a medium heat for 5 mins, or until beginning to soften and turn juicy. Add the garlic clove and stir for a further 2/3 minutes

Stir through the prawns to heat through for about 2 mins. Add the harissa, lemon zest and spinach stirring to coat and allowing the spinach to wilt.

Add the cooked spaghetti and pasta water to the prawns, spinach and courgette mixture. Stir thoroughly to combine, season to taste and serve.

Nutrition Data Per Serving

Calories (kcal)        437.8
Protein (g)                24.5
Carbohydrate (g)     53.0
Fat (g)                        13.8
Fibre (g)                     11.3
Fruit & Veg                  4.0


Far too long…

It has been far too long since I last posted here to my Blog. No excuses really!

Life goes on…. my weight loss journey continues.  My exercise regime is unchanged.

Interestingly, I managed to lose about a stone during 2020, but then managed to gain about 10lb during 2021!  A few sneaky extra treats sneaked in here and there can completely sabotage ones weekly weight loss progress.

Whilst many people struggled with the tedium of lockdowns, I seized the opportunity to exercise every day (for up to two hours) which gave me plenty of wiggle room and a few additional calories to enjoy.

Thankfully, my health has remained excellent and (hoping not to tempt fate here) I have avoided contracting Covid – although many of those around me have not been as fortunate.

Not having holidays and social events also helped – however careful and mindful I am, a few days away from home can wreak havoc with my weight.

Slowly life is returning to “normal” and my diary is beginning to look a little more exciting.

I’m determined to post a little more frequently and share some of the meals that I cook which help to keep me on track.

Sirloin steak stir fry. No need for noodles or rice!
Pan fried sea bass fillet with sun dried tomato and basil quinoa & rice, roasted fennel, tender stem brocolli and a little buffalo Mozzarella cheese.
My quick and easy aubergine Parmigiana with stir fried cabbage and leek, Mexican rice and soured cream
Eating in the garden, turkey meatballs with a pomodoro, & chianti pasta sauce, griddled courgette, wholewheat spaghetti and grated cheese.
Mushroom Stroganoff with brown rice, roasted butternut squash, green beans and fresh coriander.