Healthy Swaps

Mounjaro Journey – Week 34 (5mg every 5 days)

flidfit Emotional well being, Healthy Swaps, Mounjaro, Recipes , , ,

My gradual reduction in my Mounjaro dose continues to go quietly and reassuringly well. I’m currently taking 5mg every five days and, so far, I’ve noticed no real drop in appetite suppression. I do get a small flicker of food noise in the late evenings, but I’m managing it — partly because I don’t keep snacks and nibbles in the house, and partly through a very conscious determination not to undo the good of a day’s thoughtful, nourishing choices. That feels like a small but meaningful shift in itself. And of course, I always have my faithful raspberry, chia seed and Greek yoghurt pudding to look forward to as my evening treat.

Last week we enjoyed a particularly lovely slow-cooker meal: a pork steak casserole. The pork steaks are marinated in a deeply flavoured mix of cumin, smoked paprika, olive oil, sriracha, chilli, fresh ginger, garlic, rice wine vinegar and soy sauce, then slow-cooked until tender. As they cook, all those smoky, spicy, savoury flavours sink right into the meat. I added chopped mushrooms towards the end, along with a tin of black beans, letting them soak up all that flavour.  The recipe used to inspire this dish (which I adapted slightly) was this one:
BBQ Pork steaks in the Slow Cooker

Black beans are such a nutritional powerhouse. They’re an excellent source of plant protein, which supports muscle and tissue repair and, especially for those of us thinking about weight maintenance with GLP-1s, helps keep you feeling fuller for longer. When paired with meat, they provide a beautifully balanced amino-acid profile, making the whole meal more satisfying and nutritionally complete. They’re also very high in fibre, both soluble and insoluble, which supports digestion, feeds healthy gut bacteria, helps regulate blood sugar and slows the absorption of carbohydrates — meaning fewer energy dips and less hunger between meals. That steady, gentle digestion is particularly helpful when appetite is suppressed. On top of that, they provide magnesium, potassium and iron for energy, muscle and heart health, along with folate for cell renewal and zinc for immunity. Add in their polyphenols and antioxidants, and their naturally low glycaemic load, and it’s hard not to love them. I’ve already ordered another two tins in this week’s shop.

This is exactly the kind of food I want in my life now — not diet food, not deprivation, just deeply satisfying, nourishing meals that support the long game of maintenance and feeling well in my own body.

In other news, I treated myself to some new body scales.  These link to an App, which also appears to link to my Shotsy App which is handy.  I hop on every morning first thing and my weight is automatically entered into the App.  It’s this Renpho set

They also measure BMI, body fat, skeletal muscle, fat free masssubcutaneous fat, visceral fat, body water, muscle mass, bone mass, protein, BMR, and give me a metabolic age.  Not very impressed that my metabolic age is 67 (I’m 63)! I’m not particularly bothered by any of these figures. That’s not denial, it’s discernment. I understand my own body after living in it for 63 years and caring for it with discipline for 14.

What’s planned for this week? Another quiet week with plenty of time to cook and experiment in the kitchen.

Weight this week: 55.9kg (approx. 8st 12lb)
Last week: 56.8kg (about 8st 13lb)
Weekly loss:  0.9kg (about 1lb)
Goal weight: 57kg (about 8st 13lb) (-1.9kg / -2lb)

Sticky Turkey Mince – 300 calories

flidfit Healthy Swaps, Mounjaro, Recipes , , , , , , ,

 

My favourite meal this week was a sticky turkey mince with baked sweet potato. Turkey mince often gets a bad reputation for being dry, bland and a bit uninspiring, but this recipe I found and adapted completely transformed it. The sticky, savoury flavours elevated it to a whole new level and proved that turkey can be anything but boring.

It’s a protein-rich, deeply satisfying dish that feels comforting without being heavy, and the best bit is how versatile it is. You could easily serve the mince with rice, wraps, salad, or tucked into a jacket potato, depending on what you fancy. One of those simple recipes that earns a permanent place in the rotation.

I served ours on a baked sweet potato with sautéed cabbage and leeks, a dollop of soured cream, a drizzle of hot sriracha honey sauce, and a garnish of fresh coriander leaves.

 

Sticky Turkey mince

Preparation Time:           10 minutes

Cooking Time:                 10 minutes

Serves:                               2

Calories per serving:       317.3

 

Ingredients

Turkey thigh mince, 7% Fat                250g

Sesame Oil                                              1 Tbsp/15ml

Ginger, crushed, frozen                       1 Piece/20g

Garlic, crushed, frozen                        1 Piece/18g

Honey, Squeezy,                                   15g

Soy Sauce,                                              1 Glug/20ml

Sriracha Honey Sauce                         1 Tbsp/15g

Rice Wine Vinegar                               1 Tsp/5ml

Cornflour                                               1 Tsp/5g

Mushrooms, Closed Cup                    140g

 

Method

Wipe the mushrooms and finely chop.

Heat the oil in a large non-stick frying pan or wok over a high heat.

Once hot, add the turkey mince to the pan and fry for 10-12 mins, breaking it up well, until cooked through and starting to catch slightly on the pan – those little caramelised bits are what give flavour.

Add the finely chopped mushrooms, ginger and garlic to the pan and cook for 1 min.

Stir in the sauce and cook for 2 mins.

For the sauce, mix together the soy sauce (or tamari), honey, rice vinegar, and a small splash of water. If you like heat, add chilli flakes or a drizzle of sriracha.  A teaspoon of cornflour mixed with cold water helps it go glossy and sticky.

Pour in the sauce and stir everything together. Let it bubble gently for a few minutes until the sauce thickens and coats the mince. If it gets too thick, just add a splash of water.  It is meant to be quite a dry mix.

Finish with sliced spring onions/coriander leaves and, if you like, a sprinkle of sesame seeds.

Variations that work really well:
You can add finely chopped mushrooms, grated carrot or courgette to stretch it further and add veg without changing the flavour much.  Delicious on top of a baked sweet potato with a dollop of soured cream.

Nutrition Data Per Serving

Calories (kcal)        300
Protein (g)               27.1
Carbohydrate (g)   15.2
Fat (g)                      14.3
Fibre (g)                  2.2
Fruit & Veg             0.9

High Protein Cottage Cheese & Apple Mug Cake (270 calories)

flidfit Air Fryer, Healthy Swaps, Mounjaro, Recipes, Sweet Treats

 

 

 

Since taking Mounjaro, my tastes have changed drastically. I just don’t fancy sweet things any more. I can honestly say I’ve not eaten ANY chocolate since the 2nd June 2025, when I took my first injection! I haven’t needed to make a conscious effort; I just really don’t want to eat it. I’ve not even tried a little to see whether I’m missing out!

BUT…..  sometimes you just need something sweet, and I love experimenting with new recipes. I’d seen a few cottage-cheese-style mug cakes doing the rounds on social media and thought I’d have a go at creating my own version.

These Cottage Cheese and Apple Mug Cakes are made with oat flour (simply porridge oats whizzed up in a food processor). I much prefer oat flour to plain or self-raising flour because it’s richer in fibre – particularly beta-glucan – which supports digestion, helps lower cholesterol, stabilises blood sugar levels and keeps you fuller for longer. It also provides more protein, along with vitamins and minerals such as manganese, magnesium and phosphorus, making it a more nutrient-dense, heart-healthy, whole-grain option.

The cottage cheese adds a good hit of protein and means there’s no need for added fat like butter or oil. The apple brings natural sweetness and texture, while the cinnamon adds a lovely warm flavour and impressive health benefits of its own, including antioxidant and anti-inflammatory properties, support for blood sugar control and digestion.

The result is a sweet breakfast treat made from simple fridge and cupboard staples, ready in under half an hour.

My partner added a scoop of vanilla ice cream to his… but that’s only because he’s a complete sugar monster! 😄

High Protein Cottage Cheese & Apple Mug Cake (270 calories)

Preparation Time:           10 minutes

Cooking Time:                  10 minutes (air fryer)

Serves:                                2

Calories per serving:       270

 

Ingredients

Cheese, Cottage, Fat Free                                         100g

Medium Eggs                                                            2 Eggs/112g

Porridge Oats, ground into oat flour                      40g

Baking Powder                                                          1 Tsp/2g

Manuka Honey                                                          3 Tsps/15g

Eating Apple Jazz                                                      115g

Ground Cinnamon                                                   1½ Tsps/4.5g

Granulated Sugar                                                      2 Tsps/10g

Method

Blitz the oats in a food processor or blender to create oat flour.

Core and chop the apple into small cubes – no need to peel.

Next, mix the wet ingredients in a blender: the cottage cheese and eggs. Whizz until frothy.

Add the oat flour, honey, cinnamon, and baking powder. Whizz until a runny batter or cake mixture is formed.

You can make this either in two mugs or one small baking dish (about 20cm square). Ensure you grease the mugs or dish well, using either butter or oil.

If making in mugs, pour a quarter of the batter into each mug. If making in a dish, pour half in.

Scatter the chopped apples in an even layer over the batter (half an apple per mug, or the whole apple in the dish).

Pour the remaining mixture over the top of the apple. It doesn’t matter if the apple isn’t totally covered.

Sprinkle the tops of the pudding(s) with half a teaspoon of cinnamon and swirl the end of a spoon or a skewer to swirl the cinnamon through the top of the “cake”.  Then sprinkle the granulated sugar evenly.  This will make a nice crispy crunchy topping.

Heat the air fryer to 200 degrees on “bake.” Add the baking dish (or mugs) to the air fryer drawer and cook for about 8 minutes, until risen.  Check after this time and if necessary, finish for 2 minutes on the ”air fryer” setting at 200 degrees to caramelise the sugar on top.

Remove and allow to cool slightly before serving. You’ll need to eat it out of the mug if it doesn’t release easily when loosened with a knife around the edges!

This goes well with Greek yoghurt, custard or vanilla ice cream!

 

Nutrition Data Per Serving

Calories (kcal)                270

Protein (g)                      16.2

Carbohydrate (g)           35.3

Fat (g)                                7.1

Fibre (g)                            3.4

Mounjaro Journey – 9 weeks in

flidfit Eating Out, Eating Out, Fakeaways, Healthy Swaps, Mounjaro, Recipes, Uncategorized

After my Blog post last week, where I expressed my slight disappointment about the lack of movement on the scales, I thought it would be prudent to take body measurements.  I’m so pleased that I did!  Whilst the scales haven’t moved much in the past month, the inches (or centimetres) are disappearing.

I have to say I was quite astonished – especially at the 8cm from my waist!  It’s given me faith in the process that my excess pounds are slowly disappearing!

I’ve lost 0.9kg this week (just under 2lbs), which brings my total loss in 9 weeks to 6.1kg (13½lbs).  I’m fairly confident that I’ll be hitting that 1 stone barrier over the coming week.

This week, I’ve discovered some great recipes to help increase my daily protein intake – simple and quick.

I came across a recipe for “sheet kebabs”.  Now I love a kebab, but threading chunks of meat onto a skewer and then getting them back off the skewer once they’re on my plate provides somewhat of a challenge with just three fingers, no thumbs, and shortened arms.  I usually end up wearing the marinade or losing half of my chunks of meat across the table top.  The “sheet kebab” method involves mixing all of the ingredients in a bowl and then pressing the meat mixture into a lined baking tray or dish, scoring it into (kebab-sized) lengths and cooking.  No skewers involved at all!

This preparation method meant I could dispense with all of those challenges (and mess).  I used pork mince, but chicken, lamb or beef would also work well.

Indian Spiced Sheet Pan Kebab – 99 calories each

Pork, Mince, 5% Fat – 454g

Red Pepper, Raw – ½ Med / 70g

Red Onions, Raw – ½ Med / 75g

Garlic, Raw – 3 Cloves/9g

Ground Cumin – 1½ Tsps / 7.5g

Ground Coriander, Ground -, 1½ Tsps / 7.5g

Cornflour – 1½ Tsps / 7.5g

Ground Garam Masala – 2 Tsps / 10g

Olive Oil, Extra Virgin – 7ml

Fresh coriander – 1 bunch / 20g

Method

Preparation:  Peel and finely dice the red onion.  Peel and mince the garlic.  De-seed and finely chop the red pepper.  Chop the fresh coriander.

In a large mixing bowl, using your hands (or someone else’s hands in my case…), mix together the spices, cornflour, red onion, garlic, red pepper and fresh coriander.  Ensure that they are well combined.

Line a baking dish (approx. 20cm x 20cm) with baking parchment.  Transfer the mince mixture to the dish and press it out evenly to fill the tray.

Use a knife to score the meat into 8 thin strips, about 2-3cm wide.  Adjust according to the shape of the pan you are using.

Then score each strip diagonally to create a decorative pattern.  This helps the meat to cook evenly and crisp up a little.  Use a brush to brush over the oil.  The oil will ensure better browning.

Preheat the grill to medium.

Place the tray under the hot grill and cook for 6–8 minutes, or until the top is browned, caramelised, and cooked through.  No need to flip.

 

Nutrition Data Per Serving (one kebab strip)

Calories (kcal) 98.6

Protein (g) 0.9

Carbohydrate (g) 3.6

Fat (g) 3.6

Fibre (g) 12.9

Fruit & Veg 0.3

Serve:
Slice or lift out the kebab strips and serve inside pitta breads or wraps with salad and a mint yoghurt dip or tzatziki. Perfect for a quick weeknight meal.

Tips
Try it with a spicy sweet chilli sauce or mango chutney for extra punch.  I had a few kebabs left over, so I chopped them into cubes and served them as meatballs (meatcubes!) with a Moroccan spiced sauce the following day.  Delicious!

Next weekend I have the challenge of a weekend away with some girlfriends – we are staying in a hotel and eating out 2 nights in a row.  My exercise will be limited as I don’t really fancy transporting my gym ball away to a hotel!  But I am determined to remain in control of my eating… I will make sensible choices.  I love a challenge.

Life is for living and weekends away are part of that.

Mounjaro Journey – 3 weeks in

flidfit Emotional well being, Healthy Swaps, Mounjaro

Here I am part way through the third week of taking Mounjaro.

The injections themselves are painless and straight forward.  I’m presently on a 2.5mg a month dosage, which titrates up every month to enable your body to get used to it.  So 2.5mg, 5mg, 7.5mg, 10mg – then the option to go up to 12.5mg and finally 15mg.  Most individuals will remain on the 10mg dose.  If I find that the lower dose is suiting me and the weight is coming off, I have the option to remain on the lower dose as long as I want to.

Given that I have 15kg (about 2 stone) to lose, I’m very happy with 1-2lb (500g-1kg) a week.

Weight loss after 2 weeks (started on 2nd June) is 1.5kg (3lbs) which I’m very happy with. I’d be more than happy with 1lb a week. I have read other reports of HUGE losses initially, but my food intake has remained much the same as it was prior to commencing Mounjaro and I haven’t needed to make significant changes to what or the quantities I eat.

I discovered that the tiredness / exhaustion I have been experiencing for the past two weeks is probably a side effect of the Mounjaro (one of the lesser reported side effects). I’d been blaming the virus I have had for about a month which is still lingering (cough). Tiredness and exhaustion can also be caused by the lower calorie intake or disrupted sleep.  Over the past two days I’ve felt far less fatigued so let’s hope that’s the end of it!

I’m very happy that hunger levels are much reduced, as is my urge to eat in between meals. I’m just not snacking. I have my two meals a day, drinks, and often yogurt (full-fat Greek) with berries or fruit after my evening meal.

Over the past two weeks, by recording my food intake and studying my calorie history, I can observe that over the first week I ate under by 800 cals, the second week I was under by 1,300.

I am continuing to closely monitor my protein levels. The Voy app allows one to photograph and log the content of ones meals and provides an estimate of the protein one is consuming. 70g was my target today (I managed 91!)

Individuals using Mounjaro for weight loss report that the “food noise” vanishes.  I had wondered exactly what this meant.

I’ve never been an emotional eater. But I am finding it really weird that previous “triggers” for me to eat between meals have just vanished. For example, there are some savoury crackers on the worktop in the kitchen in a clear storage container, and I might take 3 of those (around 100 cals) whilst preparing the evening meal. I didn’t “need” them, but the sight of them triggered me. If they’d been difficult to access and inside a cupboard, I may not have been triggered.  I am certain that most of us have had the experience of sweet treats “calling” to us from inside a cupboard!

I attended a wedding at the weekend, where tea and home made cake were on offer after the service (in the church!). I had taken a packed lunch to eat ahead of the wedding to avoid feeling hungry by tea and cake time (3pm).  I took a piece of ginger cake, and enjoyed a couple of bites. But then I just stopped eating it and gave it to my OH. The cake was lovely, but I realised that my enjoyment wasn’t what it might once have been and I was eating calories that I didn’t need to eat.

I am LOVING the experience of not feeling hungry or peckish.  I eat two meals a day which I usually eat at regular times.  Whilst serving my meal, I’m giving myself a smaller portion and feeling satiated before the end of that meal.  I can easily go from one meal to the next without in between snacking (and I only eat 2 meals a day).

My lunch is always prepared and ready to go by midday, but I have to make an effort to keep an eye on the time, as my usual stomach rumbles and hunger pangs that signify that meal time is approaching are no more!  Today, I’ve just eaten lunch (1.30pm) but I could have gone another hour or so. I don’t want to test this theory, but stick to my regular meal times (12-1pm for lunch, 5pm-6pm dinner).  My body needs sustenance.

Over the past 13 years I have been logging all of my food (yes, each and every item of food and drink consumed!) in order to work out how many calories I am consuming – eating to a calorie deficit.  But in order to lose weight, as a very short sedentary person, my calorie “allowance” is just 1100 calories per day.  Believe me, that is very low.

Using a weight loss website Weight Loss Resources I have worked on healthier eating habits and making lots of small changes to how, when and what I eat.  All of these small changes have become my new “normal”.  I will forever be indebted to WLR for enabling me to lose 4.5 stone (28.5kg) in 18 months.

It’s been nice to have a change of emphasis – giving less attention to sticking rigidly within my calorie allowance, which has – with the aid of Mounjaro, become simple rather than a daily balancing act!  I’m just not hungry or thinking about food but still very much enjoying my food when I do eat.

The image in this post are my lunches and dinners over the past 3 weeks – testament to the fact I am eating decent portions of healthy and colourful  meals that provide balanced nutrition and reduce the risk of cravings.  Increasing my protein consumption has been a really useful exercise for me.

If you’ve read this blog post and are considering using Voy and Mounjaro, please feel free to ask me any questions about my experience and if you use this link you’ll get 25% off your first order (and I’ll get 30% off my next order for the referral…)

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

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

Cauliflower and Cashew Macaroni Bake – 385 calories

flidfit Healthy Swaps, Recipes, Vegeterian

I was inspired to make this when I received a link to a vegan version of the recipe via a website I subscribe to – www.mob.co.uk

I love that so many of the recipes are low cost and use store cupboard ingredients – however, their quantities are usually HUGE and they’re not particularly focussed on healthy foods or weight loss.  They do have a section on Healthy Recipes and also many excellent “fakeaway” recipes which I often drool over!

I’m trying to introduce more vegetarian and vegan foods into my meal planning and to generally cut down on meat consumption. Something we should all be making an effort to do.

This recipe is a take on macaroni cheese but the creamy sauce is made by roasting and pureeing cauliflower and almonds with milk – the result is rather delicious!  However, I was unable to resist the temptation of adding some cheese – as cauliflower cheese is one of my all time favourite meals.

So this is my version of the Mob recipe:

Cauliflower and Cashew Macaroni Bake – 385 calories

Ingredients:

Cauliflower                                                 –  260g

Carrots, peeled                                         –  100g

Cashew Nuts, Plain, Average                  –  50g

Milk, Whole                                               –  300ml

Garlic                                                         –  1 whole bulb

Breadcrumbs, Panko                               –  50g

Thyme, Dried                                            –  1 Tsp/1g

Rosemary, Dried                                       –  1 Tsp/1g

Parsley, Fresh, chopped                          –  1 Tbsp/3.8g

Macaroni                                                    –  225g

Olive Oil                                                     –  4 Tsps/20ml

Cheese, Cheddar, Mature                       –  50g

Salt, Average                                            –  ¼ Tsp/1g

Pepper, Black, Freshly Ground                    –  ½ Tsp/1g

 

Preparation:  Grate the cheese.

Method:

Step 1.
Preheat the oven to 220°C.

Step 2.
Chunk up the cauliflower and dice the carrots. Toss with salt and a dash of oil and spread out onto a tray.

Step 3.
Roast the cauliflower and carrots at 220°C until tender, this will take roughly 25 mins. Roast the garlic in foil with salt and 1 tsp of olive oil for 25 mins until tender (this can be done alongside the vegetable roasting).

Step 4.
Reduce the oven temperature to 200°C.

Step 5.
Briefly toast the cashews in the oven in an oven proof dish or on a piece of foil. Once toasted, transfer to a blender jug and pour over 500ml of warmed milk. Add the roasted cauliflower and carrots and one of the cloves of garlic (popped out of its skin) blend until super smooth.

Step 6.
Season the creamy sauce with salt and pepper and set aside. Squeeze the roasted garlic out of its skin and save some of the oil.

Step 7.
Toast the breadcrumbs in some of the garlicky oil. Finely chop the thyme, rosemary and parsley and toss through the breadcrumbs.  Pop the rest of the garlic cloves out of their skins, roughly chop and stir into breadcrumb mixture.

Step 8.
Cook the pasta for a couple of minutes less than the pack instructs. Stir through the sauce with a splash of pasta water (if required). You want it a bit wetter than you think. Add the grated cheese and gently stir through. Pour into an oven proof dish and top with the herby breadcrumbs.

Step 9.
Bake for 15-20 minutes or until bubbling and golden. Serve with a fresh, zingy green salad or green vegetables.

Nutrition Data Per Serving

Calories (kcal)       384.6

Protein (g)                14.8

Carbohydrate (g)    36.7

Fat (g)                       19.8

Fibre (g)                     3.2

Fruit & Veg                 1.3

 

Creamy avocado and lime dressing (Keto)

flidfit Healthy Swaps, Recipes, Uncategorized, Vegan / Plant based

Studying the list of ingredients on shop-bought salad dressings can be quite revealing and even shocking – especially when it comes to the sugar  content and all of those preservatives.  So many contain a lot of water too…

So have embarked on finding some healthy dressing recipes.  Here’s the first.

Avocado, Flesh Only, Average – 170g

Juice, Lime, Fresh, Average – 40ml

Oil, Olive, Average – 30ml

Water, Mineral Or Tap – 30ml

Garlic, Raw, Average – 1 Clove / 3g

Coriander, Leaves, Fresh, Average – 15g

Cumin, Ground, Average – 0.25 Tsp / 1g

Pepper, Black, Freshly Ground, Average – 0.25 Tsp / 1g

Salt, Rock, Average – 0.25 Tsp / 1g

Method

Place all the ingredients In a food processor or blender.  I used a stick blender with a deep and narrow blending container.

Process until smooth, stopping to scrape down the sides a few times. Thin the salad dressing out with about the water (give or take) until it reaches a desired consistency.

Keep in an airtight container or jar for 1-2 weeks.

It’s been difficult to work out the nutrition for this, but it’s about 244 calories per 100g / 37 calories per 15g tablespoon.  But given that this dressing is so thick and creamy and full of “good” fats, it’s likely to satiate.  And from a health point of view, very nutritional…

Please do get in touch if there are any dressing recipes you’ve come across that are Keto friendly!