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Creamy avocado and lime dressing (Keto)

flidfit Recipes, Uncategorized

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!

Chicken, Butternut Squash and spinach Rogan Josh – 318 calories

flidfit Uncategorized

We are getting to that time of year again – hot and filling foods that are comforting – and of course, not too calorific! Today is a Rogan Josh curry – I had some fresh turmeric that I wanted to use up. So this is my creation!

Chicken, Butternut Squash and spinach Rogan Josh

Preparation Time:  20 mins

Serves: 4

Cooking Time: 1 hr

Calories per serving:   318.2

Ingredients

Butternut Squash, Raw –  500g

Red Pepper –  1 Med/160g

Red Onions –  125g

Chicken, Breast Fillets x 2 –  225g

Olive Oil   –  2 Tsps/10ml

Coconut Oil   –  3 Tsps/15ml

Rogan Josh Curry Paste, Medium Hot, Pataks –  100g

Spices, Ginger, & Garlic, Cubes, Cofresh –  1 Serving/20g

Turmeric, Root, Fresh   – 2 inch section/18g

Tomatoes, Chopped, in Rich Tomato Juice –  1 Can/400g

Salad, Babyleaf, Tesco –  250g

Preparation:

Peel and finely dice red onion. De-seed and cut red pepper into 2cm chunks. Peel the butternut squash and cut into 2cm chunks. Peel and finely dice turmeric. Defrost ginger/garlic cube. Cut chicken into 2cm chunks.

Method:

Put the oil into a large roasting dish and heat in the oven to 200 degrees. Place butternut squash into dish, toss until coated with the oil and roast for 45 minutes, stirring every 15 minutes. Once cooked, set aside and leave to cool.

Put coconut oil into a large frying pan, heat over a medium heat. Add cubed chicken, cooked until browned, remove chicken fro pan and set aside. Return pan to the heat. Add onion to pan and fry until golden. Add the pepper, continue stirring for 5 minutes. Add the chopped turmeric and ginger/garlic cube. Stir briefly to combine. Add the curry paste and the tinned tomatoes. Add 100ml of water.

Cook for a further 30 minutes, stirring every 15 mins.

Add the chicken and roasted butternut. Stir, cover and cook for a further 15 mins. Add the spinach, cover and turn off the heat.

Nutrition Information

Nutrition Data Per Serving

Calories (kcal)   318.2

Protein (g)   22.1

Carbohydrate (g)   26.6

Fat (g)   13.6

Fruit & Veg   4.8

Fibre (g)   9.2

Preparation:

Peel and finely dice red onion. De-seed and cut red pepper into 2cm chunks. Peel the butternut squash and cut into 2cm chunks. Peel and finely dice turmeric. Defrost ginger/garlic cube. Cut chicken into 2cm chunks.

Method:

Put the oil into a large roasting dish and heat in the oven to 200 degrees. Place butternut squash into dish, toss until coated with the oil and roast for 45 minutes, stirring every 15 minutes. Once cooked, set aside and leave to cool.

Put coconut oil into a large frying pan, heat over a medium heat. Add cubed chicken, cooked until browned, remove chicken fro pan and set aside. Return pan to the heat. Add onion to pan and fry until golden. Add the pepper, continue stirring for 5 minutes. Add the chopped turmeric and ginger/garlic cube. Stir briefly to combine. Add the curry paste and the tinned tomatoes. Add 100ml of water.

Cook for a further 30 minutes, stirring every 15 mins.

Add the chicken and roasted butternut. Stir, cover and cook for a further 15 mins. Add the spinach, cover and turn off the heat.

Nutrition Data Per Serving

Calories (kcal)   312.7

Protein (g)   21.3

Carbohydrate (g)   26.7

Fat (g)   13.5

Fruit & Veg   4.8

Fibre (g)   8.7

Fennel & Lemon Risotto (with added prawns) – 518 calories

flidfit Uncategorized

IMG_5450Oh my this was good! My husband is the risotto maker in the house – he has patience!

This can be a vegetarian meal, or you can add prawns.

Preparation Time:  10 mins

Cooking Time:  40 mins

Serves:  2

Calories per serving:  518.6

Ingredients

Fennel bulb – 160g

Butter, Salted – 5g

Oil, Olive, Average – 8ml

Onions – 125g

Garlic – 1 Clove/3g

Rice, Arborio, Dry – 140g

White Wine, Dry – 175ml

Stock Pot, Vegetable, As Sold – 1 Pot/28g

Water – 750ml

Lemon, Zest – 1 Av Lemon/5g

Cheese, Grana Padano or Parmesan – 25g

Prawns, King, Cooked & Peeled – 170g

Method

Chop any green leafy fennel fronds and set aside.

Cut off the stalk-like fennel top, remove the outer layers and finely chop. Slice remaining fennel. Heat the butter and olive oil in a frying pan and cook the onion, garlic and chopped fennel until soft but not coloured.

Add the rice and stir for 1 min. Pour over most of the wine and simmer until evaporated. Make the stock with the stock pot and boiling water. Add the hot stock, a ladleful at a time, stirring between each addition until it is absorbed.

When the rice is cooked, stir in the lemon zest, Parmesan and some seasoning. Take off the heat and set aside, covered, for 2 mins.

Serve in bowls, topped with the fennel fronds (stirring the prawns through if using).

Nutrition Data Per Serving

Calories (kcal)518.6

Protein (g) 24.9

Carbohydrate (g) 63.6

Fat (g) 11.7

Fruit & Veg 1.9

Fibre (g) 3.9

Alcohol 8.0

Oh, and desert was caramelised banana with custard (slice banana, roll in sugar, fry in butter turning slices over once and being careful not to burn!)

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More virtual running

flidfit Uncategorized

I have been totally loving my “virtual runs” as well as enjoying bouncing on my gym ball whilst taking part in Zoom calls!  Today I’m over 15,000 steps (over 5 miles).

As we move into warmer weather, strawberries are starting to feature on my daily menu, as well as new potatoes with fresh mint and butter.

Food doesn’t have to be boring and it’s great to be able to enjoy meals “alfresco”….

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Lunchtime salad with smoked salmon, fresh dill, tzatziki, jalapeno pepper houmous, Kalamata olive and home grown lettuce.

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Lemon sole fillet lightly dusted in a lemon and parsley crumb with new potatoes (butter and fresh mint an absolute must!)

Manchester Tart – good old fashioned “school puddings” 212 calories

flidfit Uncategorized

IMG_5006Manchester tart – a dessert that was served for school dinners when I was younger.  Or “pudding” as it was always know.  Not actually too calorific or too difficult.

This is the second time during the Covid-19 lockdown that I’ve made pastry and it’s actually really simple (using a food processor) and much nicer.

It was bloomin’ lovely and only 212 calories for a portion. Thought I would share the recipe. The custard came out rather too runny, so I’d adjust it by either using less milk or adding more custard powder:

Manchester Tart – 212 calories per portion

Cooking Time: 30 mins

Serves: 6

Calories per serving: 212

Ingredients

Plain Flour – 55g

Unsalted Butter – 33g

Salt – 1 Pinch/0.1g

Water – 3 Tbsps/45ml

Milk, Semi Skimmed – 575ml

Custard Powder, Original – 20g

Sugar, Caster – 3 Tbsps/45g

Jam, Raspberry – 3 Tbsps/45g

Desiccated Coconut – 30g

Method

Heat oven to 200C/180C fan/gas 6. Butter a 22cm round loose-bottomed tart tin.

Make the pastry – Place the plain flour into a large bowl, add the (chilled) diced butter and rub in with your fingertips until the mixture resembles fine breadcrumbs.

Stir in a pinch of salt, then add 2 – 3 tbsp water and mix to a firm dough.

Knead the dough briefly and gently on a floured surface.

Use the sheet of pastry to line the tin. Prick the base with a fork, then lay a sheet of baking parchment on top and fill with baking beans. Bake for 20 mins. Remove the beans and baking parchment and cook for a further 5 mins. Remove from the oven and leave to cool.

To make the custard, mix the custard powder and sugar with a small amount from the measured milk in a measuring jug. Place the remaining milk in a pan and heat over a medium heat. Once the milk is fairly warm, add the custard powder mixture and continue to cook, stirring constantly until smooth and thick, around 5-10 mins. Leave to cool and cover with cling film to stop a skin forming.

Once the base and custard have cooled, spread the jam over the pastry and sprinkle with half the coconut. Pour in the custard, then sprinkle with the remaining coconut and chill.

Nutrition Data Per Serving

Calories (kcal) 211.9

Protein (g) 4.6

Carbohydrate (g) 26.6

Fat (g) 9.5

Fruit & Veg 0.0

Fibre (g) 1.1

Pan fried halloumi, ratatouille and roasted cauliflower steak – 549 calories

flidfit Uncategorized

IMG_4723

The ratatouille was a batch of previously frozen home made (74 cals)

Cauliflower steak recipe (serves 2)

60 calories per 50g “steak”

Ingredients

1 x cauliflower cut into steaks

10ml of olive oil

Juice of half a lemon

1 garlic clove peeled and finely diced

Pinch of dried chilli flakes

Method

  1. Preheat oven to 200 degrees C). Line a baking sheet with baking parchment.
  2. Place the cauliflower onto a cutting board with the stem side facing downwards; cut vertically into 4 steaks approximately even in thickness. Arrange ‘steaks’ onto the prepared baking sheet.
  3. Whisk olive oil, lemon juice, garlic, dried chilli flakes, salt, and black pepper together in a bowl. Brush 1/2 of the olive oil mixture over the tops of the cauliflower steaks.
  4. Roast cauliflower steaks in the preheated oven for 15 minutes. Gently turn over each steak and brush with remaining olive oil mixture. Continue roasting until tender and golden, 15 to 20 minutes more.

The halloumi was pan griddled – firstly dipped in beaten egg and then a light dusting of cornflour.  Halloumi is VERY calorific (approx 315 calories per 100g), which is why we enjoyed it with these low calorie but filling accompaniments.  415 calories for the 112g of cheese alone, including the cornflour dusting, egg and a teaspoon of avocado oil for frying.

Total for this meal : 549

 

 

Sharing good practice – improved access in physical activity for disabled people

flidfit Uncategorized

I’m all too aware my recent Blog posts have all been food related.  Well, it’s time to change that!

Yesterday I attended a Forum which aimed to “provide a platform for the physical activity and disability sector to come together and share good practice, network and explore new and improved inclusive opportunities for disabled people.”

The event was organised by Get Berkshire Active who’s aim is to work with partners and stakeholders to inspire, enhance, co-ordinate and deliver physical activity where they matter locally.

The day was well attended by around 100 people at the Madejski Stadium, Reading – the room had magnificent views out across the pitch.

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View out across the pitch at the Madejski Stadium

The first presentation was delivered jointly by the Activity Alliance and Access Sport and gave an overview of a recently published Activity Alliance survey which provides an in-depth comparison of disabled and non-disabled adults’ experiences of sport and activity.  The key findings of the survey showed that:

  • Four in five (81%) disabled adults want to do more activity than they currently do compared with fewer than three in five (57%) non-disabled people.
  • Just four in 10 (40%) disabled people feel they are given the opportunity to be as active as they would like to be compared with seven in 10 (71%) non-disabled people.
  • Disabled people are half as likely as non-disabled people to agree that ‘sport’ is for someone like them (32% vs 63%).
  • Seven in ten disabled people are motivated to be active to improve or maintain their physical health.
  • Two in five (41%) disabled people said a fear of losing benefits prevents them from trying to be more active.
  • Two in three (67%) disabled people said they would listen to GPs, doctors and nurses about taking part in activity.

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Helen Newberry,  Engagement Advisor (South West). Activity Alliance 

The Alliance also shared details of the “10 Principles” that sports providers could follow to help make their sport or activity more appealing to disabled people.

The day provided an excellent opportunity to hear about much of the work that is going on around getting disabled people locally more engaged and active (from people like elite athlete Damian NG  who works for SportsAble).  However, I couldn’t help but feel that it would have been nice to hear first hand experiences from disabled people who had taken up a sport or found an activity that enabled them to be more active.

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Damian NG, SportsAble

From my own perspective, I know that peer mentoring is an essential part of engaging and encouraging disabled people to become more active and explore ways in which they can safely do that.

Increasing activity levels and a daily programme of stretches and other exercises has enabled me to:

  • reduce pain levels
  • improve mobility
  • maintain and enhance independence
  • improve mental wellbeing
  • sleep better
  • reduce my risk of preventable diseases (diabetes, stroke, heart  disease)

Most importantly, it’s enabling me to do things that I could never have dreamed of 10 years ago.  I’m fitter now than at any other point in my adult life.

 

 

 

 

 

Turkey Chilli with a tortilla and cheese pie topping – 400 calories

flidfit Uncategorized

IMG_4560Over the weekend I made a HUGE portion of healthy turkey mince chilli and made a pie for our dinner tonight with 2 portions.

For the chilli:

Preparation Time: 20 mins

Cooking Time: 1 hr

Serves: 7

Calories per serving:  189.4

Ingredients

Onions – 151g

Celery – 38g

Garlic, Raw -3 Cloves/9g

Tomatoes, Chopped, in Rich Tomato Juice – 1 Can/400g

Mixed Herbs – 1 Tsp/5g

Peppers, Red – 155g

Tomato Puree, Double Concentrate – 45g

Kidney Beans, Canned, in Water, Drained – 1 Can/240g

Turkey, Mince, Lean, 7% Fat – 500g

Cumin, Seeds, Whole – 2 Tsps/4g

Spicy Chipotle Chilli Paste – 15g

Sweetcorn, Canned, Naturally Sweet – 1 Sm Can/160g

Olive Oil – 2 Tsps/10ml

Method

Preparation: Peel and finely dice the onion. Peel and finely dice the garlic clove. De-seed and dice the red pepper. Finely dice the celery.

Put the olive oil into a pan and warm over a moderate heat.

Add the onions and celery, and let them cook until soft and pale gold. Add the garlic and continue to cook for 5 minutes.

Add the minced turkey to the pan, and let it brown lightly, stirring occasionally.

Add herbs, the chipotle paste, tinned tomatoes and tomato puree. Bring back to a simmer and leave to cooked, covered, for about 45 minutes, stirring every 15 minutes. Add the drained beans and sweetcorn after the first 30 minutes. Add a little water if it is drying out too much.

Let the mixture simmer for a good 5-7 minutes until thoroughly heated through.

Nutrition Data Per Serving

Calories (kcal) 189.4

Protein (g) 17.6

Carbohydrate (g) 11.6

Fat (g) 7.3

Fruit & Veg 2.3

Fibre (g) 4.7

To make the pie. Place 2 portions of the chilli into a shallow oven proof dish.

Topping: 2 x folded flatbreads cut into triangles (106 calories x 2) and 50g of Mature Cheddar cheese, grated (204 calories). 2 spring onions, sliced (7 cals). Unfold the flatbread and cut into triangles. Scatter randomly on top of the turkey chilli. Sprinkle with the grated cheese. Place the dish in a preheated oven (190 degrees) for 20 minutes. Sprinkle with the sliced spring onions once it’s removed from the oven.

Chilli & tortilla / cheese topping – 400 calories per portion

Lovely served with a generous blob of soured cream!

 

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Leek, potato and bacon bake – 243 calories per portion

flidfit Uncategorized

IMG_3935I planned this to enjoy as a side – frozen half of it. I think I might also add a little grated cheese or cheese and breadcrumbs on the top (will count the calories separately).

Preparation Time: 20 mins

Cooking Time: 1 hour 10 mins

Serves:4

Calories per serving:242.4

Ingredients

Vegetable Stock Pot -1 Pot/28g

Chicken Stock Pot -1 Pot/28g

Water -300ml

Potatoes, Raw -500g

Leeks, Raw – 3 leeks/400g

Garlic Clove – 1 clove/3g

Streaky Bacon – 2 thick rashers, rind removed/55g

Double Cream Alternative -45g

Butter -10g

Preparation:

Trim leeks and thinly slice into rounds. Peel potatoes and thinly slice. Remove skin form garlic and finely chop. Remove rind from bacon and snip into small pieces.

Heat oven to 160C/fan/gas 4.

Method:Put the stock pots and water (boiling) in a large pan, bring to the boil, then add the potatoes and the leeks. Cover, bring back to the boil for 5 mins, then drain well, reserving the stock in a jug.

Meanwhile, using the butter, butter a large baking dish. Layer up the potatoes and leeks higgledy piggledy, seasoning as you go, then scatter the bacon over the top.

Season well, pour over the reserved stock, then spoon over the cream (if using) and cover with foil.

Can be made up to 1 day ahead and chilled. Bake for an hour, then uncover and cook for a further 10-20 minutes so that the bacon crisps.

Nutrition Data Per Serving

Calories (kcal) 243

Protein (g) 7.2

Carbohydrate (g) 26.3

Fat (g) 12.2

Fruit & Veg 0.8

Fibre (g) 4.2

Butternut Squash & Black Bean Chilli – 163 calories

flidfit Uncategorized

IMG_3988Butternut Squash & Black Bean Chilli

I enjoyed this low calorie, healthy and colourful chilli with a portion of cauliflower rice (36 calories a portion – Tesco are now doing a convenient frozen pack of ready-to-steam pouches) and a large 30ml dollop of full fat soured cream (57 cals) so the whole meal was just 256 calories!! Enough left for a bowl of Greek yogurt with muscovado sugar….

Preparation Time: 15 mins

Cooking Time:  1 hour

Serves: 6

Calories per serving: 163.6

Ingredients

Butternut Squash, – 680g

Red Onions – 1 Medium/145g

Garlic, Raw – 2 Cloves/6g

Red Peppers – 1 pepper/128g

Black Beans, Canned, in Salted Water, Drained – 1 Can/240g

Tinned Chopped Tomatoes, in Tomato Juice – 1 Can/400g

Olive Oil – 27ml

Sea Salt – ½ Tsp/2.5g

Freshly Ground Black Pepper – ½ Tsp/1g

Red Chilli Peppers – 2 Servings/56g

Chilli Powder – 1 Tsp/4g

Ground Cumin – 1 Tsp/5g

Chipotle Paste – 1 Tsp/6g

Smoked Paprika – 1 Tsp/5g

Vegetable Stock Pot – 1 Pot/28g

Ground Cinnamon – ½ Tsp/1.5g

Bay Leaves, Dried – 1 Leaf/0.9g

Cider Vinegar – 2 Tbsps/30ml

Lime Juice – 1 Tbsp/15ml

Preparation:

Peel, de-seed and chop the BNS into 2cm chunks. Peel and dice onion. Peel and finely dice the garlic. De-stalk and de-seed the red pepper and cut into chunks. De-seed the dried chilli peppers and finely dice.

Method:Pour 1 tbsp of the olive oil into a large shallow roasting dish and place into a pre-heated oven (200 degrees).

Once the oil is hot, add the cubed butternut squash, stir to cover in the oil, sprinkle with the salt and pepper and roast for 30-40 minutes, stirring every 15 minutes until slightly browned.

In a large lidded pan on the hob, over medium heat, heat the remaining olive oil until shimmering. Add the onion, diced red pepper and cook, stirring occasionally, until the onions are turning translucent.

Turn the heat down to medium-low and add the garlic, chilli powder, chipotle paste, chilli peppers, cumin and cinnamon, stock pot, water, cider vinegar. Cook, stirring constantly, until fragrant, about 30 seconds. Add the butternut squash, bay leaf, black beans, tomatoes and their juices.

Stir to combine and cover for about 20 minutes until everything is warmed and cooked.

You’ll know your chilli is done when the liquid has reduced a bit, producing the hearty chilli consistency we all know and love.

Remove the bay leaf, squeeze over the lime juice.

Serve with rice or tortillas and a generous dollop of soured cream.

Nutrition Data Per Serving

Calories (kcal)1 63.6

Protein (g) 6.1

Carbohydrate (g) 21.4

Fat (g) 5.6

Fruit & Veg 3.4

Fibre (g) 5.8