Recipes

Mounjaro Journey – 20 weeks, 7.5mg

flidfit Disability, Emotional well being, Mounjaro, Recipes

Hello folks! well, that’s another week under my belt.

I’ve arranged with the adaptation specialist for him to take a look at the steering issue with my car tomorrow lunchtime.  In the meantime, I’ve stayed close to home.  Well, stayed at home!

I’ve enjoyed exploring YouTube channels to hear about others’ experiences of using Mounjaro.  It’s lovely to learn how others have dealt with the price increase, coming off Mounjaro and, more importantly, giving their lived experience.  I purposefully chose those who are a similar age to me, all with very different reasons for choosing the path of weight loss medication.

My sister brought my Mum to visit after her hospital check-up nearby. I served homemade tomato and lentil soup with bread and cheese, then orange jelly, mandarins, ginger cake, and crème fraiche.  Got to love jelly!  No sugar-free for me, this was the real deal (and orange, if you’re interested in the detail!)

Kedgeree with smoked haddock. A generous portion for 553 calories

We ate our lunch before they arrived, since Mum couldn’t eat until after her 2:30 pm appointment. They ended up having lunch at 3 pm.  There’s no way I could have lasted until then!

This weekend I made a tasty kedgeree with smoked haddock.  This is not something I make often, as I think it’s fiddly – but it’s actually pretty easy and a one-pot meal—something to be repeated.

Tonight I’m giving a presentation via Zoom to others about my weight loss journey – of course, Mounjaro features, but I want to share how crucial it is to make changes to our lifestyle and the way we approach food.

So just a short post from me this week!  How’s your week been (with or without weight loss medication….?)

My plan for injections and dosage this week is a 7.5mg dose injection at lunchtime.

Weight loss:  200g

Last week:  60.6kg, this week 60.4kg

Total loss:  11kg (around 24lbs, or 1 stone 10lbs)

That’s an average loss of 1.2lbs a week, which I’m very happy with.

 

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.

Creamy Mushrooms on toast (224 calories)

flidfit Recipes, Uncategorized

This is a favourite lunch or brunch for me and one we enjoy regularly.

I hated mushrooms as a child – I think it was the appearance and texture, and sure, I’m not alone.  I now love them!  Of course, a great source of Vitamins B & D, antioxidants, potassium, and beta-glucans.

Creamy Mushrooms on Toast

Preparation Time:       5 mins

Cooking Time:              5 mins

Serves:                            2

Calories per serving:   224

Ingredients

Mushrooms, Chestnut                                                 –    1 Pack/250g

Butter, Salted                                                                 –    30g

Cornflour                                                                         –    2 tsp/10g

Milk, Whole                                                                    –    200ml

Powder, Porcini, Cooks’ Ingredients (Waitrose)    –    1 Serving/5g

Worcestershire Sauce, Lea & Perrins                        –    3 Tsps/15ml

Pepper, Black, Freshly Ground                                  –    1 Tsp/2g

Method

Wipe the mushrooms and chop them into bite-sized chunks. Melt the butter in a large frying pan over medium heat. When melted, add the chopped mushrooms.

Cook over a medium heat until mushrooms are browned (try not to stir too much as this releases water from the mushrooms).

Add the cornflour and porcini powder to a cup or small bowl and add about 2 tablespoons of the milk, the ground pepper and the Lea and Perrins sauce. Mix to a paste.

Once the mushrooms are cooked, add the milk, then the cornflour mixture.

Continue to cook until the creamy sauce thickens. Add more milk if it gets too thick (it should be a creamy consistency)

Toast the bread, no need for butter as your sauce is lovely and creamy! Pour the mushrooms onto the toast.

You can vary this sauce by replacing the L&P sauce with Dijon mustard (tsp) or cream cheese, or garlic cream cheese (Boursin!)

NB

The calories in this recipe do not include the bread for the toast!

You can lower the calories by using less butter or using semi-skimmed milk.

Nutrition Data Per Serving

Calories (kcal)            224

Protein (g)                   6.5

Carbohydrate (g)      12.5

Fat (g)                         16.5

Fibre (g)                      2.3

Fruit & Veg                 1.7

 

If you love mushrooms, you might want to check out my recipe for Mushroom Stroganoff!

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.

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

 

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

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

Coconut, chicken and butternut Caribbean curry – 305 calories

flidfit Recipes

There are some flavours that just belong together and this curry, in my opinion – comprises of those flavours.  Creamy coconut milk, sweet roasted butternut squash, spicy jalapeno are meant to be together in the same dish…..

This is a relatively quick and easy curry to make.  Stunningly beautiful colours too!

 

Coconut, chicken and butternut Caribbean curry 304.5 calories

 

530g                     Butternut Squash, Winter, Raw, Unprepared, Average

15ml                     Olive Oil

215g                     Chicken, Breast, Fillets, Skinless & Boneless

125g                     Onions

10g                       Garlic, Minced, Paste

400ml/1 can      Coconut milk

135g                      Red Peppers

25ml/ ½ Lime    Lime, fresh

40g                       Jalapenos, in Brine

10g                       Mild Caribbean Style Curry Powder

75g                      Petit Pois, Frozen

Preparation: 
Peel and chop butternut squash into 2cm cubes. Peel and dice onion. Core, de-seed red pepper and cut into bite sized pieces. Drain and roughly chop jalapeno peppers. Cut the chicken breast into bite sized chunks. Squeeze the juice from half a fresh lime

Method:
Use half the oil to coat and roast the butternut chunks – either on a baking sheet in a pre-heated oven (200 degrees) for about 30 minutes, or in an air fryer, 180 degrees for 15 minutes. Stir/turn halfway through to ensure even cooking and browning.  Set aside.

Put the remaining oil into a large work or frying pan and heat over a medium heat. Add the chopped onions and cook for about 5 minutes, stirring to ensure even cooking. Add the chicken chunks and stir until the chicken is browned (but not cooked through). Remove the chicken pieces and set aside.

Add the Caribbean curry spice and garlic paste to the frying onions. Add the tin of coconut milk and lime juice and stir to combine. Bring to a simmer. Add the chopped red pepper and jalapeno. Add the chicken, cooked butternut squash and the peas. Bring to a boil, and turn down to a low simmer.  Leave to simmer for 20 minutes.

You may wish to sprinkle with some chopped fresh coriander before serving with rice.

Nutrition Data Per Serving

Calories (kcal)       304.5

Protein (g)                18.8

Carbohydrate (g)    19.8

Fat (g)                       17.1

Fibre (g)                    4.0

Fruit & Veg               2.7

Comte Cheese, Sweet Potato and Fig Tart, 460 calories

flidfit Recipes, Uncategorized, Vegeterian , , ,

Although this blog’s primary role is to chart my weight loss journey, I’ve also learned to appreciate and embrace my love of food and enjoy trying new recipes and flavours.

Part of why I ended up being 4 and a half stone (28.5kg) overweight was my love of food!

A large part of my journey has been accepting that I have to reduce my calorie intake to match my lack of mobility (and limbs…).

No food is off limits – but increasing my knowledge of the calories contained in various food stuffs has enabled me to make more informed and better choices about what I eat and how much.

Occasionally, a recipe arouses my interest.  I just feel I need to try it.  This was such a recipe.  Highly calorific for someone who’s daily calorie intake target is around 1300 calories.

It was SO worth it!

The ingredients are all pretty healthy and the fat content will ensure that you feel satiated after enjoying a slice of this tart.  The colour was stunning, the honey and nut flavours worked really well.  Not too sweet – but the slices of figs give an occasional burst of sweetness.

My advice is not to try and go low fat or fat free with this – fat is flavour.

Was a slice worth 460 calories – YES.

Comte Cheese, Sweet Potato and Fig Tart – 460 calories

Preparation Time:           30 mins

Cooking Time:                  35 mins

Serves:                                  8

Calories per serving:     460

 

Ingredients

Spelt Flour                           -200g

Salt                                     – ¼ Tsp/1g

Unsalted Butter                    -100g

Walnuts, Halves                   – 40g

Medium Free Range Eggs    – 5 Eggs/250g

Whole Milk                          – 100ml

Creme Fraiche                     – 175g

Dijon Mustard                      – 2 Tsps/10g

Sweet Potato, Raw              – 2 Potatoes/400g

Figs, Raw, Fresh                  – 3 Figs/105g

Comte Cheese                     – 125g

Thyme, Fresh                      –  2 Tsps/2g

Pepper, Black                      -1 Tsp/2g

Salt                                     – ¼ Tsp/1.25g

 

Preparation

Coarsely grate cheese, peel the sweet potatoes, cut into 2cm cubes and steam in a little water in a covered pan for 5 minutes. Slice figs.

To make the pastry:

Place the walnuts and half the flour in a food processor and blitz until fine.

Add the butter, cut into cubes and pulse until you achieve a breadcrumb texture. If required, add a little splash of cold water to make the mixture come together to form a firm dough. Wrap dough in cling film and rest it in the fridge for 30 minutes.

Generously butter a 25cm/10 inch well-buttered tart dish – ideally with a loose base.
Roll out the pastry on a lightly floured surface and line a 22cm/8 ½ inch well-buttered tart dish – ideally with a loose base.

Place the pastry gently into the dish and chill in the fridge for a further 20 minutes whilst you preheat the oven to 180 degrees/Gas 4.

Remove the pastry case from the fridge and line the base of the pastry with baking parchment. Fill with baking beans. Place the dish on a baking tray and bake blind for 20 minutes.

Remove the beans and parchment and return to the oven for another five minutes to cook the base.

For the filling:

Once the base of the tart is cooked, place the (grated) cheese on the bottom first, then the sweet potato cubes. Whisk together the creme fraiche, milk, eggs, thyme leaves and mustard.

Season generously with a couple of pinches of sea salt and a good grinding of black pepper.

Pour the egg mixture into the flan case to cover the cheese and potato. Slice the figs into quarters and place on the top. Return the tart to the oven.

Cook for 30-35 minutes, or until the filling is just set. Leave to cool slightly, for 10 minutes before serving.

Nutrition Data Per Serving

Calories (kcal)          – 460

Protein (g)                – 14.4

Carbohydrate (g)    – 29.8

Fat (g)                       – 31.8

Fibre (g)                   – 4.2

Fruit & Veg              – 0.8

Air fryer recipe – Red cabbage, carrot and apple stir-fry with honey, mustard and apple cider vinegar dressing (118 calories)

flidfit Air Fryer , ,

I have to say – like many others, my purchase of an air fryer at the end of last year has revolutionised how I cook and shaved hours off my time spent cooking!  My fan oven sits there sad, cold and very, very clean!

It wasn’t a considered purchase, the air fryer “craze” hadn’t really taken off – but it happened that the model and design of the air fryer I settled upon was perfect for me to use – as a disabled woman with limited reach and dexterity.

I bought the Instant Vortex Plus 6-in-1 ClearCook 5.7L Air Fryer at the bargain price of £70 and it’s been worth every single penny.  I love the clear window and interior light which enable me to peek at the food and check on progress as it cooks without the need to open the drawer every time.

Experimenting with using my air fryer in a slightly different way, I tried this vegetable accompaniment for tonights dinner.  It was quick and easy – the most time was spent in prepping the vegetables, and I have to admit that I delegated this responsibility to the wonderful Sam who works for me.  After all, I can’t really afford to lose any more fingers….

These long thin strips of colourful vegetables are cooked “al dente” in the air fryer to retain some crunch, and dressed with a lovely sharp dressing – best eaten warm, rather than hot.

Once cooked, it provides a colourful accompaniment to any dish  – I had mine with a ready-made shop bought chicken steak – which rather brought the whole meal down a notch.

Still, we live and learn….

If I made this again, I’d probably add half a red onion, finely sliced – and another apple.  Oh, and increase the quantity of dressing.  Clearly, the chicken steak won’t feature on my plate any time soon….

My julienne peeler was used to cut the carrot into long thin strips – and my super sharp santoku knife to achieve the strips of apple and finely shredded red cabbage.

Red cabbage, carrot and apple stir-fry with honey, mustard and apple cider vinegar dressing

Preparation Time:        20 mins

Cooking Time:               10 mins

Serves:                              3

Calories per serving:     118

Ingredients

Carrots, Raw, Peeled                         –   3 Carrots/225g

Red Cabbage                                       –   3 Servings/300g

Apples, Jazz,                                       –   1 Apple /120g

Olive Oil, Extra Virgin                      –   10ml

Vinegar, Cider                                    –   1 Tbsp/15ml

Honey, Clear, Runny                        –   1 Tbsp/15g

Mustard, Dijon                                  –   1 Tsp/10g

Method

Finely slice/shred half a red cabbage. Peel and julienne the carrots. Chop the apple into matchsticks (no need to peel).

Toss the shredded vegs and fruit in a large bowl with the olive oil.

Pre-heat the air fryer – 160 degrees air frying mode.

Place the mixture into the pan of the air fryer (remove the bottom grate first). Cook for 10 minutes. stirring half way through.

Make the dressing by whisking together the mustard, apple cider vinegar and honey – adding salt and pepper as required.

This should be served warm, rather than cold and can be enjoyed alongside any main course dish.

Add a sprinkling of nuts on top – but don’t forget to add the calories – they are not included in this recipe!

Nutrition Data Per Serving

Calories (kcal)      117.3

Protein (g)                2.1

Carbohydrate (g)   19.1

Fat (g)                       4.0

Fibre (g)                   4.8

Fruit & Veg              2.9

 

Sliced vegetables ready to go!
Cooked vegetables which have retained their vibrant colours and a good amount of “crunch”