Year: 2024

Cod with fennel, tomato and cannellini beans with a creamy tahini sauce – 476 calories

flidfit Fish, Recipes , , ,

I’ve never been too certain how or where to use tahini – but it really adds to the flavours of this recipe.  The lemon in the creamy sauce compliments the fish.  Fennel, tomato and fish are a match made in heaven!

This is a quick and simple recipe and contains plenty of vegetables and a portion of beans.

Ingredients

Cod, Loins, Skinless & Boneless                    2 Steaks/200g

Beans, Cannellini, Canned                              230g

Fennel, Bulb                                                       250g

Onions, Raw                                                       100g

Tomatoes, Fresh                                                370g

Olive Oil                                                              10ml

Butter, Salted                                                     1 Serving/10g

Tahini Paste                                                        2 Tbsps/30g

Lemon Juice, Fresh                                           15ml

Water, Mineral Or Tap                                      2 Tbsps/30ml

Freshly chopped parsley                                   2 Tbsps

 

Method

Peel and finely dice the onion. Trim the fennel and cut into fine slices. Chop the tomatoes into chunks. Chop the fresh parsley. Drain the beans in a colander and rinse with water.

In a large lidded frying pan, heat olive oil and butter over medium heat.

Add the finely diced onion and fennel to the pan and saute until they become translucent- about 3-4 minutes. Cover the pan with a lid and continue to cook for about 15-20 minutes until the vegetables are softened.

Add the tomatoes and the drained and rinsed cannellini beans. Season with salt and pepper to taste.

Cover the pan and bring to a simmer. Allow it to cook for 10 minutes, or until the tomatoes start to soften.

Sprinkle over the fresh parsley. Place the fish fillets on top of the mixture in the pan.

Cover the pan again and let the fish cook for an additional 8-10 minutes, or until the fish is cooked through. The cooking time may vary depending on the thickness of your fish fillets. Ensure the fish flakes easily with a fork.

To make the tahini sauce, in a small bowl combine tahini with lemon juice and water. Stir vigorously until it becomes thick and creamy. Season with salt and pepper.

Serve the fish on top of a pile of the bean and vegetables with and drizzle over the creamy tahini sauce.

NB. You can substitute a 400g tin of chopped tomatoes if you don’t have access to fresh.

Beetroot and carrot fritters – 56 calories each

flidfit Healthy Swaps, Vegan / Plant based, Vegeterian , , ,

I like to think I am a bit creative and adventurous when it comes to my cooking.

I had a batch of grated carrot and beetroot in the fridge that I had been eating with my salads during the week.  This needed to be used up to save it being wasted.

I searched the internet for suitable “carrot and beetroot fritter” recipes and whilst none appealed particularly, they inspired me to create my own version.  I served them alongside a surprisingly tasty yogurt dressing made from Greek yogurt, lemon juice, a teaspoon of strong horseradish sauce and a teaspoon of mint sauce.  This dressing offset the sweetness of the fritters perfectly.

Don’t judge me – I served this up with a couple of boiled eggs for added protein – and that worked well!

Preparation Time:           10 mins

Cooking Time:                  10 mins

Makes:                                7

Calories per fritter:          55.6

 

Ingredients

Beetroot, raw, peeled and grated                    165g

Carrots, raw, peeled and grated                        95g

Red Onion, raw, peeled and grated                  37g

Parsley, Fresh, chopped                                      10g

Plain Flour                                                             30g

Medium Egg                                                          1 Egg/56g

Olive oil, for frying                                               15ml

Method

Coarsely grate the carrot, beetroot and onion and combine.  Chop the parsley and add to the mixture, stir through.  Add salt and pepper to taste.

Sprinkle the flour over the grated vegetables and stir through until absorbed. Whisk the egg in a cup and then add to the vegetables and stir to combine.

Heat the oil over a medium heat in a large frying pan.

Add spoonfuls of the mixture to the pan, shaping into a round and flattening. Fry one side until golden and then carefully flip to cook the second side.

These will keep in a fridge for 2-3 days.

Nutrition Data Per Serving

Calories (kcal)                55.6

Protein (g)                         1.9

Carbohydrate (g)             5.6

Fat (g)                                2.9

Fibre (g)                            0.9

Fruit & Veg                     0.5

Quick and easy fish, chorizo and bean stew – 505 calories

flidfit Fish, Recipes , , ,

This quick and easy and very tasty meal is likely to feature often as the nights draw in.  Something easy to make, minimal preparation and cooking time and best of all – just one pot to wash up.

Especially great if you are trying to increase your intake of beans!

 

Preparation Time:                  15 mins

Cooking Time:                        45 mins

Serves:                                      2

Calories per serving:             505

 

Olive Oil – 10ml

Garlic Puree  – 5g

Onion  -½ Med/90g

Celery  – 1 Stalk/40g

Carrots, Raw, Peeled – 1 Carrot/75g

Fresh Parsley  – 2 Tbsps/7.6g

Cod, Loins, Average-250g

Vegan Paste, ‘Nduja, Ve-Du-Ya, Vegan, Belazu – 1½ Tsps/7.5g

Chorizo sausage  – 50g

Tomatoes – 300g

Canned Butter Beans, Drained – 380g

Paprika, Smoked – 1 Tsp/5g

Ground Cumin – 1 Tsp/5g

Tomato Puree – 1 Tbsp/15g

 

 

Method

 

For the fish Marinade
1 tsp smoked paprika
1 tsp vegan nduja paste
1 tsp olive oil

Preparation: Peel and finely chop the onion.  Peel and finely chop the carrot. Trim and finely dice the celery. Cut the tomato into chunks. Cut the chorizo into small 1cm chunks. Chop the parsley.

Preheat the oven to 200 C/ 180 C fan
While the oven is warming make the marinade for the fish and mix all the ingredients together to form a paste.

Rub the marinade over your fish fillets and leave to one side.

Next place the oil, carrots, onion, celery into a roasting tray and season well. Mix everything together and cook in the preheated oven for 20 minutes. Stir thoroughly.

Add the chopped tomatoes, garlic puree, chorizo, cumin, chopped parsley and tomato puree on top, stir through and cook for a further 15 minutes. Add the (drained) beans. Place the fish fillets on top of the bean stew. Then return to the oven for a further 12-15 minutes, depending on the thickness of the fish.

Sprinkle with extra parsley and a squeeze of lemon to serve (if you have it), but it’s not essential.

Nice served with crusty ciabatta roll to mop up all the lovely sauce.

Nutrition Data Per Serving

Calories (kcal)                     505

Protein (g)                            42.8

Carbohydrate (g)                41.3

Fat (g)                                   19.3

Fibre (g)                               13.9

Fruit & Veg                           6.0

 

Nutty Cashew Bites – 64 calories per bite

flidfit Uncategorized

These look like a popular chocolate treat – you know the one I mean – with a whole hazelnut in the centre!  Ok – soo mine are missing their golden foil wrapping, but they are 11 calories less and nutritionally a lot better for you!  Great for when you fancy a sweet mouthful.  And unlike Ferrero Rocher, you can easily find one is sufficient.

The Cashew Bites nutritional data is given in the shaded table below – more fibre, less fat.

           

Nutty Cashew Bites – 64 calories per bite

Preparation Time:                     5 mins

Cooking Time:                            N/A

Serves:                                          12

Calories per serving:                 64 per truffle

 

Ingredients

Dates, Pitted                               65g

Cashew Nuts, Plain                   105g

White Miso Paste                      1 Tsp/5g

Cacao Powder                            30g

Linseeds, Freshly Milled         20g

Water, Mineral or Tap             1 Tbsp/15ml

Method

Blend all ingredients in a food processor until the mixture starts to stick together.

If the mixture doesn’t hold together add ½ -1 tbsp of water and blend again.

Roll into balls and enjoy!

You can store them in the fridge up to 2 weeks or as long as they last!

Nutrition Data Per Serving

Calories (kcal)               64.0

Protein (g)                      1.9

Carbohydrate (g)           4.8

Fat (g)                             3.9

Fibre (g)                         1.5

Fruit & Veg                   0.1

Black Bean Chocolate Truffles – 40 calories each

flidfit Healthy Swaps, Sweet Treats, Vegan / Plant based, Vegeterian ,

Let’s face it, most of us have a sweet tooth and those sweet “treats” that we so love are often some of the most highly processed, refined sugar dense calories that you can find!  Very rarely can one derive any benefit from the ingredients.

Determined to allow myself to indulge in sweet treats – I’ve been on the search for tasty treats that offer some nutritional benefit.

These are amazing!  Who’d know that they contain beans!

 

Black Bean Chocolate Truffles – 90 calories per bite

 

Preparation Time:                    5 mins

Cooking Time:                          N/A

Serves:                                       20

Calories per serving:               40 per truffle

 

Ingredients

Oat Flour                                                 30g

Dates, Soft, Pitted                                 125g

Peanut Butter Powder, PB Fit            25g

White Miso Paste                                  1 Tsp/5g

Vanilla Extract                                      1 Tsp/5ml

Cacao Powder                                        25g

Black Beans, Tinned, in Water          1 Can/240g

Method

Drain and rinse the black beans.

Place everything into a food processor and blitz until a nice doughy ball has formed. If your dates are too firm, microwave for 10-15 seconds until softened.

Roll into walnut sized truffles and optionally roll them in cacao powder for that tempting truffle look!

Nutrition Data Per Serving

Calories (kcal)                           39.9

Protein (g)                                    1.8

Carbohydrate (g)                        5.6

Fat (g)                                           0.4

Fibre (g)                                       3.2

Fruit & Veg                                 0.4

 

Flaxseed Carrot Cake Pancakes – 90 calories each

flidfit Healthy Swaps, Recipes, Sweet Treats, Vegeterian

 

Okay, okay…. I might just be a little addicted to this flaxseed pancake recipe – but it’s pretty healthy, contains plenty of fibre and you can add grated vegetables to make it lower in calories.

One of my favourite cake recipes is carrot cake.  So todays flaxseed variation turned the basic pancake recipe into “Flaxseed Carrot Cake Pancakes”.  Served with cream cheese, chopped walnuts and pecans and a tiny drizzle of maple syrup.  These really didn’t need much sweetening, thanks to the dates that were incorporated into the batter.

These are super filling.  The recipe makes 8 pancakes, but 3 per person is adequate.  I didn’t struggle to eat the fourth!

Flaxseed Carrot Cake Pancakes – 90 cals

Preparation Time          10 mins

Cooking Time:               10 mins

Makes:                             8 pancakes

Calories per serving:     90

 

Ingredients

Oat Flour                                                  45g

Spelt Flour                                                40g

Linseeds, Freshly Milled                        7g

Baking Powder                                         1 Tsp/2g

Bicarbonate of Soda                                 ½ Tsp/2.5g

Peanut Butter, Powder, PB Fit              2 Tbsp/12g

Cinnamon, Ground                                  1 Tsp/3g

Butter, Salted                                           15g

Milk, Whole                                              130ml

Eggs, Free Range, Medium                    1 Egg/50g

Dates, Deglet Nour                                  34g

Miso, Paste, White, Yutaka                    2g

Carrots, Peeled                                         125g

Method

Peel and coarsely grate the carrots. Chop the dates in half, removing stones if present. Liquidise the egg, dates, milk, miso and butter in a blender to form a frothy liquid.

Mix all the dry ingredients (apart from the grated carrot) in a large mixing bowl.  Add the milk mixture to the dry mix and thoroughly combine.

Add the grated carrot and stir through. Leave for 2-3 minutes.

Preheat a large frying pan over a medium heat. You want the surface to be hot but not too hot – the oil shouldn’t smoke when it makes contact with the surface.

Lightly oil your frying pan (I use coconut oil) and pour half ladle measurements of the batter onto the pan. There should be 8 pancakes (as recipe is written). Best to cook them in two batches of four.

Flip when bubbles appear in the middle and the edges turn slightly dry, being careful not to burn.

Cook for 1-2 minutes more on the other side and then top with whatever else you please.

Serve topped with full-fat soft cream cheese, chopped walnuts or pecans (or a combination of both) and a drizzle of maple syrup.

Will reheat well the next day in the microwave.

Nutrition Data Per Serving

Calories (kcal)          90.4

Protein (g)                  3.4

Carbohydrate (g)        8.9

Fat (g)                        3.5

Fibre (g)                     6.6

Fruit & Veg                 0.4

Flaxseed carrot cake pancake – topped with cream cheese, chopped walnuts and pecans and a drizzle of maple syrup

Creamy Alfredo Pasta Sauce (Vegan) – 152 calories per portion

flidfit Vegan / Plant based

Who doesn’t like a creamy cheese sauce – poured over pasta or topping a dish full of vegetables.  This creamy vegan version of Alfredo sauce is nutritious and versatile – plus full of fibre, thanks to the chickpeas, cashew nuts and cauliflower.  Virtually no cooking involved apart from steaming the cauliflower – everything is whizzed up in a food blender.

Try it – you’ll be pleasantly surprised!

A regular Alfredo sauce has butter, double cream and lots of parmesan, so is probably three times as many calories.

I’ve used mine here to make a pasta bake, adding cooked fusilli, a couple of slices of ham, shredded.  Then topped with grated parmesan, Cheddar and panko breadcrumbs, heated in the oven for 30 minutes until golden and crispy.

Now I’ve tried this, it’ll be appearing in recipes more often.

Creamy Alfredo Pasta Sauce (Vegan) – 152 calories per portion

Preparation Time:         20 mins

Cooking Time:              N/A

Serves:                            4

Calories per serving:    152.0

 

Ingredients

Cauliflower, Steamed                           300g

Cannellini Beans, tinned, drained     110g

Cashew Nuts, Plain                               40g

Yeast, Flakes, Nutritional, Engevita   4 Tbsps/40g

Juice, Lemon, Fresh                              2 Tbsps/30ml

Garlic Puree                                            8g

Water, Mineral Or Tap                        150ml

Onions granules                                   ½ Tsp/2.5g

 

Method

Boil or steam your cauliflower until soft.

When the cauliflower is soft, place into a food processor, add the remaining sauce ingredients and blend on high until nice and smooth.

Use as a pasta sauce or to top dishes in place of a cheese sauce.

 

Nutrition Information

Calories (kcal)      152.0

Protein (g)               9.3

Carbohydrate (g)    10.7

Fat (g)                     7.0

Fibre (g)                  5.9

Fruit & Veg              1.5

Chickpea cookie dough ball bites – 47 calories each

flidfit Uncategorized

Making healthier, low sugar, high fibre and nutritionally superior snacks has recently become a bit of a mission for me.  Let’s face it, we all occasionally need that sweet hit – and these chickpea cookie dough balls achieve that!  Just 47 calories each, they provide a massive 6.3g of fibre per ball…

Easy to make and absolutely no cooking required – just place all the ingredients into a food processor, whizz up and shape the crumbly mix into bite sized mouthfuls of deliciousness……

Chickpea cookie dough ball bites

Preparation Time:                5 mins

Cooking Time:                     N/A

Makes:                                   20 bites

Calories per serving:           47

 

Ingredients

Chick Peas, Canned (drained and rinsed)         1 Can/240g

Oat Flour                                                                  120g

Dates, Soft, Pitted                                                   125g

Peanut Butter, Powder, PB Fit                               15g

Miso, Paste, White                                          1 Tsp/5g

 

Method

Drain and rinse the chickpeas.

Add to a food processor (using metal blade) with the other ingredients and process until well combined.

Roll into bite sized balls.

Enjoy as a snack with a nice cup of tea!

Store in the fridge in a sealed container for up to a week.

Nutrition Data Per Serving

Calories (kcal)                    47

Protein (g)                          1.6

Carbohydrate (g)              6.0

Fat (g)                                 0.4

Fibre (g)                              6.3

Fruit & Veg                         0.4

 

Flaxseed Pancakes – 94 calories each

flidfit Uncategorized
Savoury flaxseed pancakes. Served with avocado, cottage cheese, cherry tomatoes, grated kohlrabi & carrot topped with a homemade French salad dressing and chopped toasted cashew nuts.

I am not a huge fan of bread.  I’d much rather eat a huge colourful salad than a sandwich.

Knowing the health benefits of flaxseeds (linseed), I searched around for a recipe.  The recipe I settled upon was a vegan recipe, which I adapted to make it my own, non-vegan recipe – substituting the peanut butter for less calorific peanut butter protein powder (but keeping that lovely nutty flavour), adding an egg.  I also replaced wholemeal flour with spelt flour, which always adds a bit of nutty flavour and some texture.

I’ve a feeling these might be making a regular appearance from now on!

Flaxseed pancakes – 93 calories

Preparation Time:           5 minutes

Cooking Time:                 10 minutes

Serves:                               2 (3 pancakes each)

Calories per serving:       94 cals (per pancake)

Ingredients

Linseeds, Freshly Milled             10g

Butter                                              15g

Milk, Whole                                   20ml

Baking Powder                              1 Tsp/2g

Bicarbonate of Soda                   ½ Tsp/2.5g

Peanut Butter, Powder, PB Fit  2 Tbsp/12g

Salt                                                  0.5g

Flour, Oat                                        45g

Eggs, Free Range, Medium     1 Egg/50g

Flour, Spelt                                    40g

You can make the oat flour by whizzing some porridge oats in a blender or food processor. 

The flaxseeds can be dark or golden.  Best to mill flaxseeds immediately before use for maximum nutritional benefit.

Method

Preheat a large frying pan over a medium heat. You want the surface to be hot but not too hot – the oil shouldn’t smoke when it makes contact with the surface.

In a large mixing bowl, combine flaxseed meal, peanut powder, baking soda, baking powder, salt and stir to combine. Whisk the egg, add to the egg the milk and butter (melted).

Add the wet ingredients to the dry ingredients and whisk until well combined.

Let batter rest for 5 minutes.

Lightly grease your frying pan and pour half a ladle measurements of the batter onto the pan. There should be 6 pancakes (as the recipe is written). Best to cook them in two batches of three.

Flip when bubbles appear in the middle and the edges turn slightly dry, being careful not to burn.

Cook for 1-2 minutes more on the other side and then top with whatever else you please.

These will reheat well the next day in the microwave (or pop into a toaster for a minute).

To make a sweet version of these pancakes, add 15ml of agave nectar, maple syrup or honey, plus a teaspoon of vanilla essence or paste.  Serve with warmed berries, stewed apples, sliced banana or peanut butter.  Oh, and a big dollop of creme fraiche or cream!

Nutritional Data Per Serving

Calories (kcal)            94

Protein (g)                    4.1

Carbohydrate (g)        6.2

Fat (g)                           4.4

Fibre (g)                       7.8

Moroccan Lentil and carrot salad – 272 calories

flidfit Recipes, Vegeterian , , ,

Moroccan Lentil and carrot salad – 272 calories

I have become totally obsessed with this salad and eating it alongside all sorts of things!  The dressing is lovely, a combination of spices and a wonderful sweetness from the maple syrup.  It’s colourful and filling!

Serves 2 (generous portions)

Lentils, green, pre-Cooked, Drained           – 230g

Carrots, Raw                                                    – 95g

Celery, Raw                                                      – 1 Stalk/40g

Sultanas, Average                                           – 22g

Onions, Red, Raw                                           – 25g

Mint, Fresh                                                       – 2 Tbsp/3.2g

Olive Oil                                                            – 10ml

Juice, Lemon                                                   – 1 Tbsp/15ml

Vinegar, Balsamic                                           – 1 Tsp/5ml

Turmeric                                                           – ¼ Tsp/0.75g

Cinnamon, Ground                                        – ¼ Tsp/0.75g

Cumin, Ground                                               – ¼ Tsp/1.25g

Paprika, Smoked                                            – ¼ Tbsp/3.75g

Pepper, Black, Freshly Ground                   – ¼ Tsp/0.5g

Salt                                                                    – 1g

Dijon Mustard                                                – 1 Tsp/5g

Maple Syrup                                                    – ½ Tbsp/10g

Garlic Puree                                                    – 5g

Pecan nuts or toasted flaked almonds      – 20g

Method

Preparation: Peel and coarsely grate the carrot. Rinse and drain the lentils. Peel and finely chop the red onion. Cut the celery stalk into small slices.

Make up the dressing in a jam jar: Virgin olive oil, fresh lemon juice, balsamic vinegar, turmeric, cinnamon, cumin, smoked paprika, chilli flakes, sea salt, ground black pepper, Dijon mustard, maple syrup, garlic puree.

Combine the cooked lentils, shredded carrots, red onion, celery, mint, sultanas, and seeds in a large bowl.

Combine the dressing ingredients in a bowl or jar and whisk or secure the lid and shake to combine.

Pour the dressing over the salad and toss to coat.  Taste and add more lemon juice, if desired.

Serve! I love serving pitta and hummus on the side. Leftover salad can be stored in an airtight container in the fridge for several days. I tend to add salad dressing to what I am about to serve as the salad will store better without the dressing.  The dressing can sit happily on a worktop in the kitchen for about a week (if it lasts that long!)

Nutrition Data Per Serving

Calories (kcal)            272.7

Protein (g)                      7.6

Carbohydrate (g)        28.1

Fat (g)                           13.9

Fibre (g)                        6.5

Fruit & Veg                   1.3