MEAL IDEAS

RECIPES HERE

Breakfast suggestions

• Eggs and bacon
• Omelet
• Leftovers from last night’s dinner
• Coffee with cream
• A can of mackerel and boiled eggs
• Boiled egg with mayonnaise or butter
• Avocado, salmon and crème fraiche
• Sandwich on Oopsie-bread
• A piece of very thin hard bread with plenty of butter, cheese, ham etc.
• Cheese with butter on it
• Boiled eggs mashed with butter, chopped chives, salt and pepper
• A piece of brie cheese and some ham or salami
• High-fat yoghurt with nuts and seeds (and maybe berries)

Lunch and dinner

• Meat, fish or chicken dishes with vegetables and rich sauce. There are many alternatives to potatoes, such as mashed cauliflower.
• Stews, soups or casseroles with allowed foods.
• You can cook most recipes in cookbooks if you avoid carbohydrate-rich ingredients. It’s often a good idea to add some fat (e.g. butter, cream).
• Drink water with your meal or once in a while a glass of wine.

Snacks

When you eat a low-carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many do well on two or three meals a day. If you need a snack:

• Rolled up cheese or ham with a vegetable (some even spread butter on cheese)
• Olives
• Nuts
• A piece of cheese
• A boiled egg from the refrigerator
• Some canned mackerel in tomato sauce

JACKIE'S BREAKFAST SLAB

SLAB

PUMPKIN SLICE

I've been looking for a good veggie slice for winter lunches. This looks as though it might work.

6 eggs
1 carton of riccotta, lite cream cheese or cottage cheese (200gm aprox).
bacon or ham, about 250 gm medium dice
1 or 2 cups of grated pumpkin or pumpkin sliced very thin
1 medium onion or more, finely chopped or sliced
1 small red capsicum, (bell pepper), diced reasonably small
2 medium courgettes sliced or grated... if grating squeeze out moisture into paper towels.
20 gm grated parmesan (optional)
2 tbs chopped parsley,
2tbs chopped chives
6 basil leaves chopped
salt and pepper
90 gm grated mozzarella or cheese of choice.

Grease a suitable baking dish or line with baking paper
Heat oven to about 180'C

Beat eggs with ricotta until smooth
Cook bacon in a pan until brown
Gently toss all other ingredients except mozzarella and put into a baking dish.
Pour the ricotta and egg mixture over.
Top with grated cheese

Bake for 45- 50  minutes until set and browned on top.

Stand 10 minutes and cut into squares to serve. Makes 6 servings.

It could be served with salad greens and relish or chutney.

This looks like a very forgiving recipe. The kind where you can add or delete items according to your preferences or what is available

I'm looking forward to trying it out once  new seasons  pumpkins are available and ripe.

SWEET CORN SALAD WITH CHEESE

The original recipe has bocconcini rolled in crumbs and fried, served warm on a plate with salad leaves and corn salsa. This quantity of salad was served with 16 crumbed and fried bocconcini for 4 servings.

I liked the look of the combination of flavours so put together this version which I am yet to try. Fried bocconcini doesn't rock my boat so on my first try I will probably use cheese from the brie or camembert types but I also want to try it with a low salt version of feta..

1 cup cooked corn kernels.* see note at end of recipe
1 small red onion diced small or not as you wish
1 tomato diced ditto above
1/2 small red capsicum, (bell pepper), diced ditto above
salad leaves
Cheese of choice roughly diced according to type.
Balsamic Dressing
Pepper and salt as preferred
Toss lightly.

*I will strip these from cob which has been microwaved in it's husk for 6 or 7 minutes.

HANLI'S BEET AND ORANGE SALAD

Beet and Orange Salad original click here

• baby spinach
• 3 beets, peeled and grated
• 2 oranges, peeled and roughly cubed
• 1 avocado, sliced
• 1 spring onion, sliced
• basil leaves, torn
• juice of 1 orange

I started with a thick layer of baby spinach, followed by the grated beetroot, then the oranges, avocado, spring onion and the basil leaves. Then I poured the orange juice over everything.

PROTEIN BARS FROM http://bbubblyb.blogspot.com/2008/10/moving-on-from-past.html

COPIED FROM HERE

Banana-Peanut Butter Protein Bars

3 medium ripe bananas, mashed
2 ½ cups rolled oats
1 tablespoon cinnamon 1 teaspoons nutmeg (I just put 1 1/2 tablespoons of cinnamon and omit the nutmeg, all what you like)
2 tablespoons natural peanut butter (I prefer chunky)
1 teaspoon vanilla
1/3 cup splenda (I use 1/2 cup)
1/2 cup egg beater (or 1/2 cup egg whites)
1/2 cup skim or 1% milk
1/2 cup applesauce
3 scoops protein powder (chocolate)
1/2 cup raisins

Preheat oven 300 degrees, spray cake pan with pam. Mix ingredients in a large bowl. Pour into cake pan cook for 45-50 mins. Let cool before cutting. Cut into 8 pie slices. Refrigerate, will keep a week or so.

230 calories each

These are extremely filling and a much better alternative to store bought protein bars.

For a sweet potato/pecan version I just nuke an extra large sweet potato, scrape out the inside, mash, and add 1/4 cup chopped pecans instead of the banana and peanut butter.

If you like oatmeal you'll like them a lot I think, if you don't I still think you will like them ok. I make them every Sunday and eat them every work day for breakfast and sometimes an extra one if I'm on the go and need something quick.

I made them for my TOPS ladies one week and they seemed to really like them.

I was reading on the BFFM inner circle that I'm a member of and one of the moderator guys said he makes out a goal list everyday and includes every little thing he wants to get done even brushing his teeth, he breaks it down in time incriments too. I thought that was a great idea so I think I'm going to start doing that to see if it helps me accomplish more during my day. I'm sure it will since I feel like far to often I waste a lot of time at night.

Well till tomorrow...

4 comments:

SURPRISINGLY GOOD STIR-FRY LETTUCE

I had a lovely fresh lettuce but I don't like the outside leaves in salad so thinking cap went on and with a little help on the internet I came up with this str-fry.

1 onion sliced.
about 6 large outside leaves of an iceberg lettuce, Once cut up it filled a large bowl, probably more than 2 lt.
small bunch of spinach
2 or 3 celery stems
1 cup sliced red cabbage using the thick ribs
cup of cooked carrot chunks
butter or good flavoured oil
Italian seasoning or whatever your favourite is. You can even go asian and use soy sauce.
1/4 tsp sugar

you could add anything you like such as bacon pieces, chilli, red pepper chard stems, garlic, ginger, whatever you feel like.

Wash the lettuce and any other leaves you use well and leave to drain. You don't want them dripping with water.

While the onion is cooking in the butter, slice lettuce leaves into 1.5/2 cm strips and cut them across so they are mostly about 5-10 cm long.

Add the slower cooking greens such as the red cabbage.
Toss the lettuce in the pan and stir.

Roughly chop or tear spinach leaves and more finely chop stems.

Add to pan and give a stir around

Finely slice celery

Add to pan with seasoning and good pinch of sugar

Continue to cook over medium heat until satisfied it tastes good. I left mine about 10 minutes.

Add freshly cooked carrots.

serve.

I believe this can be turned into a tasty soup with good chicken stock and stick whizz to puree until nice and smooth. a squeeze of lemon juice could work.

I was surprisedby how sweet the greens were. I guess it depends on the freshness and quality of the lettuce.