Vegeterian

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

Leek, mushroom and nut Wellington – 590 calories

flidfit Recipes, Travel & Holidays, Vegan / Plant based, Vegeterian

My healthy Christmas dinner this year was a gorgeous nut, leek and mushroom wellington, served with sweet roasted carrots and parsnips. It’s a naturally vegetarian dish, and with a tiny tweak it becomes fully vegan too.

It looks wonderfully indulgent on the plate, but it’s surprisingly easy to pull together – especially if you prep the filling ahead. And because it all comes together in one pan, you still get that Christmas magic without the mountain of washing up.

Leek, mushroom and nut Wellington

Preparation Time:     30 mins

Cooking Time:     30 mins

Serves:     4

Calories per serving:     589.5

 

Ingredients

Ready Roll Puff Pastry                                                               –   320g

Cavolo Nero                                                                                 –   60g

Leeks, Raw, Trimmed                                                                –   200g

Garlic, Raw                                                                                   –   2 Cloves/6g

Chestnut Mushrooms                                                                 –   200g

Chestnuts, Whole, Roasted & Peeled, Vacuum Packed      –   180g

Stuffing Mix, Sage & Onion, Dry                                             –   25g

Nutritional Yeast Flakes                                                           –   1 Tbsp/15g

White Miso Paste                                                                       –   1 Tbsp/15g

Soy Sauce                                                                                     –   1 Tbsp/15g

Olive Oil                                                                                       –   10ml

Eggs, Medium (for pastry glaze)                                             –   ½ Egg/28g

Nigella Seeds                                                                               –   ½ Tsp/2.5g

Walnuts, shelled                                                                         –   25g

Pecan Nuts, shelled                                                                   –   25g

Preparation:

Remove any tough stalks from the kale and roughly slice.  Chop the leek finely and wash thoroughly.  Peel and finely chop the garlic cloves.  Wash the mushrooms and finely chop them.  Roughly chop the chestnuts, walnuts and pecans.  Preheat oven to 200 degrees.

 

Method:

Pour the oil into a large frying pan or wok and heat over a medium heat.

Sauté the leeks, kale and garlic in the oil for 10 mins until soft, stirring regularly to avoid burning and sticking.

Add chopped mushrooms, continue cooking, stirring regularly, until browned, and the moisture is gone.

Stir in miso paste, soy sauce, nutritional yeast and stuffing mix. Cook for 2 to 3 minutes and then allow to cool.  Once cool, add in the chopped chestnuts, walnuts and pecans.

Roll out the sheet of puff pastry.

Lay the cooled mixture in the middle (lengthwise) of the pastry sheet and fold over the sides to make a long parcel (or sausage). Seal the edges well, along the long edge and the ends.  Use a little water to ensure everything is tightly sealed.

Score the top lightly in a diamond pattern (do not cut all the way through the pastry) to allow steam to escape. Brush with the whisked egg (or milk), sprinkle with nigella seeds

Bake on a lined baking tray in the centre of the oven for 25-30 minutes until golden and crispy.

————————

The filling can be made in advance.  The Wellington can be assembled ahead of time and stored refrigerated until required.

Mounjaro Journey 17 weeks, 2 x 5mg

flidfit Eating Out, Eating Out, Mounjaro, Vegan / Plant based, Vegeterian

Another good week… I’m a little late posting an update as I have been celebrating my birthday (63!) and my sister and brother-in-law are staying for five days.  They live about a 3-hour drive away, so we are treating their stay as a mini-staycation and have been enjoying days out.  We were joined by my daughter and her boyfriend for two days – they travelled all the way from Leeds (about 4 hours away) to join in the birthday celebrations.

These included a boat trip along the River Thames, a lovely walk in the sunshine along the river to Caversham for lunch at Vegivores, a vegan restaurant, and a morning trip to a local museum – The Museum of English Rural Life.

Food choices have been good – I prepared all of our evening meals in advance and put them into the freezer.  A fish pie, a carrot, lentil and beef bolognese and a Moroccan spiced minced lamb with stuffed roasted peppers.

We took packed lunches (salad for me) and our vegan restaurant lunch was carefully selected – a vegan macaroni cheese and delicious tahini crunch salad – shredded rainbow veggies, tahini dressing, sesame, mint and lime.

 

Of course, there was (birthday) cake, homemade butternut squash spiced cake.  I enjoyed one slice, and the rest was eagerly consumed by everyone else over the staycation.

I took 2 x 5mg injections from my 10mg pen 5 days apart.  I could feel hunger pangs returning on day 4!

I realise the feeling-hungry sensation was a daily occurrence before Mounjaro… and I most certainly don’t miss it.

As the maximum effect of the injection occurs around 48 hours after administration, it’s helpful to time it before the food noise becomes too overwhelming and hunger pangs become too unbearable.

Weight loss this week – 600g (approximately 1.3 lb), so my current weight is 61.4kg, down 10kg from my starting weight on June 2nd.

Just 4.4kg away from my target weight.

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

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

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

Fennel, Orange and Pecan Salad – 270 calories

flidfit Recipes, Vegeterian

As the weeks move towards spring, sunshine and warmer weather, I fancied putting together a zesty, refreshing accompaniment for my lunchtime meal.

Lunches most days are salad or soup.  These never become mundane or boring as I am always looking for ideas and inspiration to add colour, flavour and texture.

I’ve previously combined orange and fennel, but this recipe works really well.  I combined ingredients from a couple of recipes I found to come up with my own recipe.

The pecans add some protein.  I served it alongside a tempura coated oven baked chicken fillet and a fairly plain green salad (lettuce, cucumber, celery, watercress).

It was a little fiddly to prepare, but good food is always worth the additional time and effort!

____________________________________________________________________

Fennel, Orange and Pecan Salad – 270 calories

Preparation Time:          20 mins

Cooking Time:               N/A

Serves:                         2

Calories per serving:      270

Ingredients

Fennel, Bulb                                        1 Medium Bulb/300g

Blood Oranges                                     1 Orange/140g

Olive Oil, Extra Virgin                           1 Tbsp/15ml

Orange Juice, Freshly Squeezed          20ml

Sumac, Ground                                    ¼ Tsp/0.5g

Pecan Nuts                                          40g

Mustard, Wholegrain                            1 Tsp/5g

Method:

Cut the core from the fennel and shred finely with a julienne cutter.

Carefully cut the peel and pith from the orange. Do this by cutting a slice off the top and bottom of the orange to provide a flat surface, then slice carefully downwards with a sharp knife removing the skin and pith. Try to remove as much pith as possible as this is quite bitter.

Cut the orange into segments and then each segment into three. Combine the orange pieces with the fennel shavings. Sprinkle over the sumac. Add the salt and pepper.

Combine the olive oil, mustard and the juice of half an orange. This is the dressing. Pour the dressing over the fennel and orange and stir gently to combine.

Roughly chop the pecans and sprinkle over the salad.

Nutrition Data Per Serving

Calories (kcal)                  270

Protein (g)                         4.2

Carbohydrate (g)             14.3

Fat (g)                            21.7

Fibre (g)                            6.4

Fruit & Veg                        2.8

 

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