Recipes

Courgette, Feta, pea and mint savoury cake – 212 calories

flidfit Healthy Swaps, Recipes, Salads, Salads, Vegeterian

I think I may have saved the best until last.

I describe this as a savoury cake, although it could just as easily be called a quiche – just rather less eggy, with the courgette giving it structure, texture and substance.

The combination of peas and mint works so beautifully together, bringing freshness and sweetness, whilst the feta adds little bursts of salty tanginess throughout. The tomatoes on top not only add colour, but once roasted, their flavour becomes wonderfully rich and intense too.

I nearly always make the larger version because it freezes so well. Individual slices can be taken out and defrosted in just a few moments, making it incredibly handy to have on standby for days when you are tired, busy, or simply not feeling your best. Served with salad, it is practically a meal in itself.

Over the years, I have made many different versions of this courgette savoury cake, experimenting with all sorts of flavour combinations, but this pea, mint and feta version remains my absolute favourite.

Courgette, Feta, pea and mint savoury cake – 212 calories

Preparation Time:        10 mins

Cooking Time:              35 mins

Serves:                            12

Calories per serving:   212.3

 

Ingredients

Courgette                                                              –  500g

Eggs, Free Range, Medium                                    –  6 Eggs/310.2g

Cherry Tomatoes                                                   –  6 Tomatoes/90g

Baking Powder                                                      –  1 Tsp/2g

Extra Virgin Olive Oil                                              –  110ml

Spelt Wholegrain Flour                                           –  120g

Feta Cheese                                                          –  200g

Frozen peas                                                          –  100g

Mint leaves                                                            –  3 Tbsps/4.8g

 

Method

Heat oven to 180 degrees.

Trim and coarsely grate the courgette – no need to drain. Halve the baby tomatoes. Wash and roughly chop the mint. In a large bowl, beat the eggs.

Add the flour (sifted) and baking powder to the eggs.

Add Feta cheese (chopped or crumbled).

Add the remaining ingredients (except courgette and mint) and mix well. Add grated courgette – mix well into the mixture.

Pour into a very well-greased shallow baking dish.  You may wish to line the tin or baking dish with greaseproof paper, which makes removing individual slices much easier.

Halve the tomatoes and use these to garnish the top.

Cook for 30-35 minutes (until firm to the touch in the centre).

 

Nutrition Data Per Serving

Calories (kcal)              212.3

Protein (g)                        8.4

Carbohydrate (g)            8.2

Fat (g)                             16.3

Fibre (g)                           1.9

Fruit & Veg                     0.8

Roasted butternut squash & Bulgar Salad – 120 calories

flidfit Recipes, Salads, Salads, Vegan / Plant based

This is another go-to recipe that I make often, and it always goes down well when I serve it for lunch with friends. It’s also ideal for preparing in advance, as it transports easily and keeps well in the fridge for several days in a sealed container.

The flavours in this dish work really well together. I can’t actually remember how I first came up with the combination, but like many of my recipes, it has gradually evolved over time through experimenting with different ingredients and quantities. I’ve also added aubergine, mushrooms and green beans at different times, and they all worked really well. You can also crumble some Feta over the salad once it has cooled.

Sumac brings a distinctive sharpness and freshness — a tangy, lemony flavour that instantly brightens salads and savoury dishes. Made from dried and ground berries, it has a beautiful, deep reddish-purple colour that adds warmth and vibrancy to the finished dish.

The tamarind adds a different flavour again. It has a sweet-and-sour taste with a slight richness that works really well in dressings. It also gives the dressing a darker colour and helps coat the ingredients evenly, bringing all the flavours together nicely.

Now, at the risk of sounding like a bit of a foodie snob, I do think the quality of the tamarind paste makes a real difference here. I use a particular variety from Steenbergs, which I’ve only ever seen once in a shop and usually buy via Amazon. It is quite pricey, but a little goes a long way.

Once you’ve tried this recipe, I am sure it will become a firm favourite for you too!  A proper “rinse and repeat” in our house.

Let me know what you think!

Roasted butternut squash & Bulgar Salad – 120 calories

Preparation Time:              25 mins

Cooking Time:                    45 mins

Serves:                                   7

Calories per serving:          120

 

Ingredients

Red Onion                                                                  –    180g

Butternut Squash, Raw                                          –    800g

Red pepper                                                               –    One whole

Sumac Spice Mix                                                     –    6g

Bulgur Wheat, Dry Weight                                   –    100g

Olive Oil, Extra Virgin                                           –    12ml

Concentrated Tamarind Paste,
Concentrated, Steenbergs                                    –    3 tsps/6g

Fresh mint leaves, chopped                                 –    4 tbsps/6.4g

Method

Pre-heat oven to 200 degrees.

Peel and chop the butternut squash into 1.5cm cubes.

Remove the stalk and core, and cut the red pepper into 1.5cm cubes. Peel chop the onion into chunks.

Put 15ml of the oil into a roasting dish and place in the oven to heat. After 10 minutes, add the chopped butternut. Stir until coated with the oil. Place into the centre of the oven for 15 minutes. Then add the onion and pepper, sprinkle over the sumac, and stir to ensure everything is coated in the oil. Continue roasting for 10-15 minutes.

Once the oven roasted vegetables are cooked (softened and beginning to char) remove from the oven and add the tamarind paste – stir through to combine.

Cook the bulgar wheat according to the packet instructions. I cook mine in a microwave rice steamer for around 15 minutes, stirring halfway through.  When cooked, drain thoroughly.

Once the bulgar wheat has cooled slightly, add it to the roasted vegetable mix and stir through, combining evenly.

Chop the fresh mint (place leaves in a shallow cup and chop with kitchen scissors – makes it very quick and easy!) Sprinkle onto the salad and stir through.

This can be eaten warm or cold as a salad. Filling and very tasty!

Nutrition Data Per Serving

Calories (kcal)       120.9

Protein (g)             2.8

Carbohydrate (g)   23.1

Fat (g)                  2.2

Fibre (g)                3.6

Fruit & Veg            1.6

Carrot, apple, date, pecan and lime salad – 73 calories

flidfit Recipes, Salads, Salads, Vegan / Plant based, Vegeterian

I mentioned in my last blog post that I’d be sharing some salad ideas.  Over the coming weeks, I plan to share some of my favourite salad recipes. From quick everyday lunches to more substantial salads that make a complete meal, these are the kinds of dishes I never seem to tire of.

This first salad is a carrot, apple, date, pecan and lime salad. It’s refreshing, colourful and has a whole lot of flavour and texture going on. The natural sweetness of the carrot, combined with a small quantity of chopped dates, works beautifully, whilst the coconut and lime juice add an almost tropical flavour. The pecans add a lovely crunch to the dish.

I tend to make a batch of this and serve a small portion alongside other salad dishes I prepare, along with a regular green salad. When I say “green” salad, that usually consists of lettuce, cucumber, celery, red onion, red pepper, radish, apple, tomatoes and coriander.

The beauty of salads is that they can be prepared in advance, are easy to transport for a day out, and take quite a while to munch and crunch through, which somehow makes lunch feel like a much more leisurely occasion.

Carrot, apple, date, pecan and lime salad

Preparation Time:      10 minutes

Serves:                        8

Calories per serving:  72.3

 

Ingredients

Raw Carrots, Peeled        –  500g

Dates, Dried                     –  35g

Pecan Nuts, Halved        –  25g

Desiccated Coconut        –  15g

Lime Juice, Fresh           –  1 Lime Juiced/50ml

Eating Apple, Fresh       –  1 Apple /120g

Fresh Coriander             –  1 Bunch/20g

 

Method

Peel and coarsely grate the carrot. Core the apple, cut into bite-sized pieces.

Roughly chop the dates and pecans. Juice the lime. Chop the coriander.

Combine all the ingredients and mix thoroughly to ensure everything is evenly coated with lime juice.

Store in a sealed container in the fridge.  This will store for around 5 to 6 days.

Nutrition Data Per Serving

Calories (kcal)            73

Protein (g)                  1.1

Carbohydrate (g)         9.0

Fat (g)                         3.6

Fibre (g)                      2.5

Fruit & Veg                 1.3

Mounjaro Journey (Maintenance) – Week 48 (3.25mg every 5 days)

flidfit Maintenance, Mounjaro, Recipes, Sweet Treats, Titrating dose, Uncategorized

There’s something very reassuring about a week that starts with batch cooking – knowing that no matter what the days bring, there’s good food ready and waiting.  The lovely warm weather we’ve been experiencing helps too!  We love salads—but not the boring kind. Forget lettuce, cucumber and tomato… we’re talking flavour, texture and something a bit more exciting.

On Tuesday, Sam and I had a really productive session. We made a courgette, feta, mint and pea crustless quiche, a batch of apricot and yoghurt muffins, a roasted butternut squash, tamarind and bulgur wheat salad, and a large bowl of grated carrot, apple, fresh mint, date and pecan coleslaw, simply dressed with lime juice. We even popped a malted fruit loaf into the bread maker, which, once cooled, was sliced and tucked away in the freezer.

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As a result, we’ve been eating very well (and very repeatedly!) for much of the week.

Wednesday brought a welcome change of pace, with Mum and my sister joining us for lunch—and it was one of those moments when all that pre-prepared food really paid off. Mum had a hospital appointment nearby, with my sister by her side. Although the appointment was mid-morning, they didn’t arrive until after 2pm, and by then I was absolutely famished—almost beyond hungry.

We sat outside in the sunshine and enjoyed a relaxed lunch together, followed by fresh strawberries, homemade blackcurrant ice cream, meringue and cream. It was one of those simple, special moments – sitting in the warmth, chatting through Mum’s appointment details and catching up on everyone’s news.

The weekend brought more social time, with a visit from my partner’s son and his young family, including his 16-month-old grandson, who is just starting to walk. He was a delight – but goodness, he kept us on our toes! Constantly on the move, curious about everything, and needing eyes on him at all times. It certainly reminded me just how full-on those early parenting years are.

In terms of my Mounjaro journey this week, I’ve really started to notice some changes.

My appetite has increased, and the appetite suppression I’d grown used to has reduced. My portion sizes have crept up, and more noticeably, the evening snacking has returned. So far, I’m managing it by making mindful choices and keeping calories in check.

One significant change is that, after around 11 months of having no interest in chocolate at all, I’ve suddenly rediscovered it. That’s been a bit of a reality check. The difference now is that I’m able to manage it—I can have a few squares without feeling the need to eat the entire bar. That awareness, built over years of calorie counting, really helps me keep things in perspective. It’s not perfect, but it’s controlled.  I’ve learned not to cut out sweet treats altogether—it’s about finding a balance that works. Everything in moderation.

I’ve continued reducing my Mounjaro dosage and I’m now down to 3.25mg every five days. I’m increasingly aware that Mounjaro may need to remain part of my life long-term, albeit at a lower dose—and honestly, I’m at peace with that. I feel so much better for the weight I’ve lost.

That said, sticking to my very limited calorie allowance is still a daily challenge, even when I’m just eating two main meals. But I keep going.

In a few weeks’ time, I’m off on holiday with my two sisters and Mum—and, of course, that brings the usual temptations of ice creams, cakes, and little treats along the way. We’ll be doing what we always do and taking packed lunches on days out, helping me stay mindful and keep things in check. To be honest, it also saves us a fortune, and having a packed lunch means we can stop and eat whenever we’re hungry or find a nice, quiet spot.

This time last year, I was just about to start Mounjaro, and I actually managed to lose weight during that week’s holiday. I’d love to repeat that—but if I come back having simply maintained, I’ll take that as a win.

Whatever happens, I’ll share it—because this journey isn’t about perfection, it’s about learning to manage my weight alongside social activities, holidays, and the ever-present temptation of food.

Weight this week: 54.65kg (about 8st 8.5lb)
Last week: 54.85kg (about 8st 8.9lb)
Weekly loss/gain:  -200g (about ½lb)

100% – 2 months, 23 days in weight maintenance range (54-56kg or 8st 7lb – 8st 11lb)

½

Courgette, pea and mint crustless quiche – 200 calories

flidfit Healthy Swaps, Maintenance, Mounjaro, Recipes, Vegeterian

It’s been a while since I’ve shared a recipe with you — and this one has quietly become a regular in our kitchen over the past few weeks.

It’s quick, easy, and wonderfully versatile. It keeps well in the fridge, can be enjoyed hot or cold, works just as well as a snack as it does alongside a main meal… and if you’re organised enough, it even freezes beautifully (though that’s a big “if” in this house!).

The combination of peas, fresh mint, and salty feta is just perfect — simple flavours that really deliver.

The courgette adds a lovely bit of crunch and texture, while also bulking the quiche out to make it nice and deep. A small portion is surprisingly filling!

Perfect to pack up for a picnic or a packed lunch.

Why not give it a go and let me know what you think?

Courgette, pea and mint crustless quiche

Preparation Time:          10 minutes

Cooking Time:                 35 minutes

Serves:                               12

Calories per serving:       200

 

Ingredients

Courgette, Raw               –   500g

Eggs, Medium                –   6 Eggs/310.2g

Cherry Tomatoes           –   6 Tomatoes/90g

Baking Powder               –   1 Tsp/2g

Olive Oil                          –   110ml

Frozen peas                    –   105g

Fresh Mint                      –   3 Tbsps/4.8g

Plain Flour                      –   120g

Feta Cheese                    –   150g

 

Method

Preheat the oven to 180 degrees.

Coarsely grate the courgette, halve the tomatoes, and chop the fresh mint.

Beat eggs in a large bowl, then mix in flour, baking powder, and chopped or crumbled Feta.

Add all the remaining ingredients except courgette and mint; stir well.

Fold in the grated courgette and chopped mint.

Pour into a well-greased shallow dish, top with the halved tomatoes, and bake for 30-35 minutes until firm.

Cut into 12 equal portions and remove from the dish as required.

Nutrition Data Per Serving

Calories (kcal)                 200

Protein (g)                       7.6

Carbohydrate (g)           9.5

Fat (g)                             15.0

Fibre (g)                          1.1

Fruit & Veg                     0.8

Mounjaro Journey, Week 39 (4.75mg every 5 days)

flidfit Eating Out, Eating Out, Emotional well being, Maintenance, Mounjaro, Recipes, Sweet Treats, Travel

Can you believe it’s March already? I know February is the shortest month, but this one seems to have raced past at extraordinary speed.

It has been one of those weeks where everything that needed to be done… was done. My recruitment advertisement has gone live. There has been a little interest – early days, but encouraging. Alongside that, I’ve been working on documenting the care framework we’ve gradually developed over the past six or seven years for Mum. Setting it all out on paper – how my sisters and I work together, who oversees what, how decisions are made – has been something of an eye-opener.

When you’re in the middle of “doing”, you don’t always stop to notice the structure holding it all together. Writing it down made me realise how fortunate I am. I have an exceptional relationship with my two sisters. We communicate openly, we each play to our strengths, and we all share the same priority: Mum’s wellbeing. She tells us often how happy she is with the support she receives – and that, more than anything, makes the effort worthwhile.

The week ended on a rather special high.

We drove up to London to see Cirque de Soleil at the Royal Albert Hall. The journey was blissfully smooth (rare words when speaking about London traffic). We found one of our usual parking spots on Carriage Driveway in Hyde Park and walked through the park towards Kensington. The skies were grey, Kensington Palace was shrouded in scaffolding and protected with plastic sheeting, and the Diana, Princess of Wales Sunken Garden was looking rather bleak without its usual Summer colours. We spotted a Mandarin duck, which added a welcome splash of colour to an otherwise monochrome day.

Lunch was at The Ivy, Kensington – only my second time dining at The Ivy (the first being in Manchester with my daughter). I have to say, the experience restored my faith in being able to enjoy a reasonably priced meal in beautiful surroundings with attentive, polished service.

We arrived slightly early for our midday booking, which turned out to be a good thing. Within half an hour the restaurant was full. We started with coffee while we waited and then chose from the “Special 2 Course” menu – two courses for £19.17.

We both made exactly the same choices.

The Ivy Classic Shepherd’s Pie – slow-braised lamb and beef with Cheddar mash, rosemary and red wine sauce.

Followed by Flambéed Crème Brûlée – flamed tableside, silky vanilla custard with a perfectly caramelised sugar crust.

It was all beautifully cooked. Comfort food, elevated.

I opted for a non-alcoholic mocktail – Wild Mojito – mint, pear and citrus topped with Wild Idol sparkling wine. Light, fresh and celebratory without the alcohol.

After lunch we wandered back towards the Royal Albert Hall, stopping en route at Whole Foods Market on Kensington High Street. It is one of those places where you feel you could happily browse for hours. I was particularly impressed by the Steenburgs range of herbs and spices. I’ve previously ordered their tamarind paste and sumac online – not cheap, but exceptional quality. I once bought a much cheaper tamarind paste from a supermarket and ended up throwing it away. Sometimes you truly do get what you pay for.

And then… Cirque de Soleil OVO.

Wow. Just wow.

An enormous egg dominated the stage as the show began. The theme was insects and flowers – but what unfolded was an extraordinary blend of acrobatics, aerial artistry, dance, costume, lighting and music. Trampolines, strength, balance, precision… and artistry woven through it all. I’d seen Cirque years ago, but this was my partner’s first time and he absolutely loved it.

We had wonderful seats – not inexpensive, but worth every penny. And thankfully, I receive a complimentary accompanying carer ticket, which makes experiences like this far more accessible.

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A perfect London day.

Back at home, the week’s food highlights were just as satisfying in their own way: a mini upside-down pineapple cake, homemade pizza using a simple Greek yoghurt and flour base, a spelt and white flour loaf in the bread machine, creamy tomato and harissa chicken, and a chicken bhuna.

Yes, The Ivy was lovely. But truthfully? I’m just as happy with what’s on offer in my own kitchen.

And that, perhaps, is the quiet theme of this week. Gratitude. For sisters. For Mum’s contentment. For accessible days out. For good food – whether in Kensington or at my own dining table.

As I slowly lower my Mounjaro dosage, I’ve been paying close attention to how things feel. The appetite suppression is still there. It’s gentler perhaps, but definitely present. And interestingly, when I do notice hunger, it feels manageable. Not urgent. Not demanding. Just information.

That’s quite a shift.

Even with a lovely lunch out in London and an ice cream during the interval at Cirque, I tracked everything. No drama. No guilt. Just data. And the result? I’m maintaining successfully.

For me, that’s the real win.

It isn’t about never enjoying shepherd’s pie at The Ivy or crème brûlée flambéed at the table. It isn’t about avoiding ice cream in the theatre interval. It’s about being able to include those moments consciously, account for them, and carry on as normal afterwards.

Mounjaro has never been magic. It’s been a tool. And as I reduce the dose, I’m reassured to discover that the habits built over the past 14 years are still firmly in place. The tracking, the portion awareness, the calm decision-making — they’re mine. Not the medication’s.

That feels steady. Sustainable. Grown-up.

Maintenance, for someone with a TDEE as low as mine, will always require close attention. But this week has shown me that I can enjoy a special day out, a restaurant meal, even ice cream — and still remain in control.

Slowly lowering. Still steady. Still maintaining.

And that’s exactly where I want to be.

March has arrived at speed… but I feel ready for it.

Weight this week: 55.4kg (about 8st 10lb)
Last week: 55.7kg (about 8st 11lb)
Weekly loss:  0.3kg (about 1/4lb)
Goal weight: 55kg (about 8st 9lb)

Mounjaro Journey – Week 37 (5mg every 5 days)

flidfit Disability, Exercise, Mounjaro, Pain, Recipes, Travel & Holidays

A nice quiet week, ahead of what promises to be a busy one.

The most exciting event was a visit to our chiropractor. We tend to go every couple of months for a “maintenance” appointment. I first started seeing him just under five years ago after a fall on holiday in Majorca, when I tripped, fell forwards headlong to the ground, hitting my head on a wall on the way down.  Because of my shortened arms, I wasn’t able to break my fall properly and sustained a severe whiplash injury.

Immediately afterwards, I had no sensation in my legs and intense pins and needles in both arms — like shards of glass embedded in my hands. I was whisked off to hospital by ambulance. Unfortunately, unlike in the UK, there didn’t seem to be any assessment of neck pain or altered sensation. I suspect quite a bit was lost in translation, and perhaps the paramedics didn’t fully grasp that I had effectively head-butted a wall.

Thankfully, the fall happened right outside our hotel, and the receptionist — who spoke excellent English — came out to interpret for the paramedics.  I had to request that they fit a neck brace before they moved me, as at that point, I knew I’d damaged my neck and potentially my cervical spine.

I was x-rayed, told my neck was fine, and sent back to the hotel in a taxi. I was in excruciating pain and hadn’t been offered any pain relief. I took ibuprofen and paracetamol, and the following day, attended a different hospital where I was properly examined and given stronger medication. The remainder of the holiday was slightly marred by pain. On returning home, my GP advised me to go straight to hospital to rule out a possible bleed on the brain.

Thankfully, there wasn’t one.

That episode led me to our wonderful chiropractor, whom I’ve been seeing ever since. Treatment involves consultation, manipulation, exercises, traction machines, and six-monthly progress reviews with x-rays and posture imaging. The visits keep me relatively pain-free and have made me much more disciplined about daily neck stretches and limiting too much time at the computer. The staff are lovely too — we always feel genuinely welcomed.

It looks like an instrument of torture, but this neck traction became part of my regular routine for a while!

The weather this week has been rain, rain and more rain — until Saturday, when we were treated to bright blue skies and sunshine. It was bitterly cold though. The log burner has been on all day, most days, and turned down low overnight.

On the Mounjaro front, I’ve definitely noticed an increase in appetite and a drop in appetite suppression. I’m mindful not to let that derail my efforts. I plan my meals carefully so they’re ready to go, which prevents me from reaching that point of ravenous hunger where anything in sight seems appealing. The 5mg dose still takes the edge off, thankfully, but it’s a reminder that the habits I’ve built over the past decade really matter.

Cooking has been simple and satisfying. I made a delicious tomato soup using tomatoes from last year’s harvest — pulp that had been cooked and frozen. A small bowl is incredibly satiating. We’ve also had salads, prawn stir-fry, sticky beef stir-fry, and steak with mushrooms and onions.

I dusted off the bread maker and made a couple of malt loaves — far superior to anything from the supermarket. Once cooled, I slice and freeze them in two portions so we can enjoy them over several weeks. We took one over to Mike’s grandson’s family on Sunday, which was very well received.

A quiet week perhaps — but the kind that quietly reinforces routines, resilience, and gratitude.  Time to appreciate home-cooked food and my love of cooking!

Weight this week: 55.4kg (about 8st 10lb)
Last week: 56.1kg (about 8st 11.5lb)
Weekly loss:  0.5kg (about 1lb)
Goal weight: 55kg (about 8st 9lb)

Mounjaro Journey – Week 36 (5mg every 5 days)

flidfit Air Fryer, Eating Out, Eating Out, Mounjaro, Recipes , , ,

An industrious week. I’ve caught up with friends, chatted to an online group about my weight loss using Mounjaro, organised a small “team” to carry out a floor repair, and rounded things off with a nice dinner out and a bit of pie purchasing — because balance is a crucial part of life.

Talking about Mounjaro with people who have no experience of using it was interesting. Unsurprisingly, they wanted to hear about the reported side effects: gall bladder issues, pancreatitis, muscle loss, hair loss and even vision loss. As I tried to convey, these side effects are rare and are often linked to rapid weight loss rather than to the GLP-1 medication itself.

My own weight loss has been steady — around 500g to 1kg (1–2lb) a week — which is generally considered an ideal rate. I certainly haven’t experienced any of the more alarming side effects. Those I have had (tiredness and extreme thirst) were either short-lived or entirely manageable.

I do sometimes wonder why the media seems so focused on the negatives of GLP-1s. Presumably, headlines sell better than nuance. Among the GLP-1 users I interact with, the overwhelming narrative is positive — not just physically, but emotionally as well. People talk about enjoying appetite suppression, but more than that, the relief of being free from the constant food noise that used to dominate their thoughts.

On to my floor repair project.

As a Trustee for a charity, we’ve recently been given use of a neglected retail unit in a shopping mall until it’s repurposed (for apartments, I believe). The space is rent-free and we only pay utilities, so technically we could ignore the state of the floor — and the water dripping through the ceiling from the mall roof above. While I wasn’t prepared to investigate the roof leak (we’ve had a lot of rain recently), the floor felt like something we could tackle.

Previous tenants had ripped up joints between sections of laminate flooring, leaving a groove around 2cm wide and 1cm deep running almost the full length of the unit — about 25 metres in total. The charity staff had done their best to make the space welcoming, and that mattered because members of the public visit the unit for free NHS Health Checks and wellbeing support.

This is a partnership between the local health and voluntary sectors, aimed at people who are often harder to reach — those from different ethnic backgrounds, ex-military, ex-prisoners, people facing financial hardship. Alongside health checks, visitors can also get support with other aspects of life that impact their wellbeing.

The challenge was to create a repair that cost very little (there’s no budget) and would last until we eventually have to vacate the premises. I supplied the materials, tools, and food to keep morale high. My partner, my sister, and my personal assistant Sam worked solidly for five hours — with a break for a healthy lunch and a drink — and the results looked surprisingly good. Fingers crossed it holds up for the next three or four months.
The lunch out was in the company of two friends I’ve known — and kept in touch with — since secondary school, which always adds an extra layer of warmth to any meal. We ate at the Rising Sun, where I chose the pork escalope “schnitzel”, served with green beans, crème fraîche potatoes, brown butter, parsley and a lemon sauce. Once again, it was acceptable rather than amazing — perfectly fine, but not something I’d rush back for.

Thankfully, dessert redeemed the whole experience. A forced Yorkshire rhubarb crumble with rhubarb and elderflower ice cream was absolutely spot on, and as ever, the company was excellent — which really is the main event.

As we’d parked the car directly outside Sweeney & Todd’s Pie Shop,

it seemed positively churlish not to pop in and buy a few pies for the freezer. One pie will easily do both of us, so we chose three fillings between us: steak and ale, steak and mushroom, and lamb and mint.

The shop has been there forever. I distinctly remember visiting in my twenties — over forty years ago — and it hasn’t changed at all. But the pies are legendary, so why would it? Some things don’t need updating.

As for cooking this week, it’s been a good one: lovely trout fillets (so quick and easy they’ll definitely be repeated), blueberry air-fryer muffins (one bowl, 12 minutes), and a one-pan meal of red Thai curry chicken dumplings.

Video to follow.

Weight this week: 56.1kg (about 8st 11.5lb)
Last week: 55.9kg (about 8st 11.2lb)
Weekly loss/gain:  +0.2kg (about 0.25lb)
Goal weight: 55kg (about 8st 9lb)

Mounjaro Journey – Week 35 (5mg every 5 days)

flidfit Mounjaro, Recipes

This week has been all about experimenting in the kitchen and keeping things interesting. One highlight was a bavette steak marinated in tamarind and soy, loosely following a recipe by Nigella Lawson. It was quick, simple, and surprisingly good value – £5.50 for 300g of steak, which feels like a win given current beef prices. Bavette is a brilliant cut if you treat it kindly: flash pan fry in a really hot pan, a proper rest (around 10 minutes) and slicing finely against the grain make all the difference. The tamarind and soy not only help tenderise the meat but give it a deep, tangy savouriness that really delivers.  I served it alongside some “Vibes” (cross between chips and ridge cut crisps), firecracker chilli flavoured.

I also made a sticky spiced beef, adapted from the turkey mince recipe I shared a few weeks ago.

This time I added finely chopped red peppers and used oyster mushrooms, which worked beautifully and added extra texture and depth.

Alongside that, I batch-cooked three small chicken, leek and mushroom pies with puff pastry lids – perfect for low-effort and popped into the freezer to enjoy at a later date.  I love pie, but shop-bought ones are so calorific and usually very disappointing.  The pies worked out at 396 calories a portion and were packed with large chunks of tasty chicken thigh meat.

Looking ahead, this week’s planned meals include stir-fried vegetables in a Thai red curry tomato sauce with chickpeas and vegetable gyoza dumplings. I’ll share photos and verdicts once I’ve road-tested those.

On the Mounjaro front, I’m still on 5mg every five days, but I’m considering dropping slightly further to 4mg to see how that impacts my appetite suppression. I’ve also nudged my goal weight slightly down to 55kg (8st 9lb), giving myself a bit of breathing space and future flexibility – which, at this stage, feels like a sensible and kind move.

I’ve now cancelled my future monthly Mounjaro prescriptions. It does feel a little scary to take that step, but I also know I’m not jumping off a cliff without a parachute. I have two 10mg pens safely tucked away in the fridge, which should see me through the next four months, giving me time and space to taper gently, listen to my body, and build confidence in doing more of this under my own steam.

Weight this week: 56.2kg (about 8st 12lb)
Last week: 55.9kg (about 8st 12lb)
Weekly loss/gain:  +0.3kg (about 1/4 lb)
Goal weight: 55kg (about 8st 9lb)

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)