21st June 2018
Never love anybody who treats you like you’re ordinary
It’s the longest day today, summer solstice, we’ll have almost 17 hours of daylight today, that’s your challenge if you can to stop and watch the sunset rather than watching tele tonight, go sit in the garden, hopefully it’ll be dry. If that’s not likely to happen get outside and enjoy some of that daylight at some time, go for a walk, this is the start of summer for Astronomers and scientists, here’s to a great one.
The summer solstice is often associated with change, nature and new beginnings, as the days start getting shorter and the nights longer.
What would you like to change? Do you feel you need a new beginning? Have a think about those two questions.
I’ve made subtle changes this year, I’m much more relaxed, I’m enjoying the speed of slow wherever possible, I have to do enough rushing in my day to day so whenever I can, I stop or slow right down. I love to do nothing and just sit, or maybe crochet if I feel the need to be doing something, I love my books, I’ve read so many this week, on audio maybe but it’s still enjoying the book.
Let’s tell you what I ate yesterday, mmm, nom nom, breakfast was crumpet, egg, mushrooms and cherry tomatoes, very tasty, either No Count or 3SP for the crumpet.
Dinner wasn’t what I’d planned as when I went over the shop for the papers, they had a £5 gammon joint reduced to £3, I removed all the fat from it, popped it in the slow cooker and emptied a tin of pineapple over it, then cooked it on low for 12 hours, I removed it from the pineapple and shredded with a couple of forks, then enjoyed with mash and peas.
Gammon Joint is not strictly No Count but lean gammon steak is, when If I’d sliced that gammon joint it would’ve been steak so I would say No Count because I’ve removed all the fat and now it’s a giant bacon medallion! I won’t go into the rules and reasons on this here that’s what my meetings are for.
Now for a busy day, probably not No Count but we’ll see. If you are interested in trying No Count, below some ideas for meals (2 weeks of them!) and I’ll catch ya tomorrow.
Top a toasted crumpet with mashed banana. Follow with a latte made with skimmed milk.
Heat 1tsp healthy oil in a pan and soften some mushrooms and onion. Add beaten eggs and fresh chives. When cooked, fold over and serve with rocket.
HOMEMADE BURGER AND WEDGES
Make a burger with lean beef mince (5 per cent fat) or chicken mince, onion, red chilli and fresh herbs of your choice. Grill in oven. Serve with wedges made from sweet potato and baked in 1tsp healthy oil along with a salad.
BANANA & BLUEBERRY YOGHURT
Stir blueberries and chopped banana into low-fat natural yogurt and top with oats.
TUNA RICE SALAD
cook brown rice and leave to completely cool. Add diced red onion, sweetcorn, baby spinach, diced yellow pepper and tuna in spring water (drained), plus fresh coriander and a squeeze of lemon juice.
PORK STEAK WITH MASH AND MUSTARD SAUCE
Griddle a lean pork loin steak. Boil diced potato, drain and mash with a little skimmed milk. For the sauce heat ½tsp healthy oil, soften some onion and mushrooms, then add crushed garlic and stir for a minute. Then add ½tsp wholegrain mustard, some quark and torn fresh tarragon. Stir to heat through. Serve with the pork, mashed potato and steamed leek, cabbage and courgette.
Mix oats with low-fat natural yogurt and a little skimmed milk. Leave to soak overnight or for at least 10 minutes. Stir in the grated apple and more skimmed milk if required and top with blueberries.
Spread three slices of toasted calorie-controlled brown bread with natural quark and 1tsp Dijon mustard. Layer grilled bacon medallions and slices of skinless roast chicken breast along with sliced tomato, onion and lettuce to create your sandwich.
HERB CRUSTED SALAD AND RICE
Make breadcrumbs from a slice of calorie-controlled brown bread. Mix with fresh parsley, ½tsp healthy oil and lemon juice. Pat on to the top of a salmon fillet and bake in the oven. cook brown rice, adding peas for the last few minutes. Drain and stir in baby spinach leaves. Serve with salmon
BREAKFASTBAkED BEANS AND EGG-TOPPED CRUMPET
Top a toasted crumpet (or calorie-controlled brown bread) with baked beans and a poached egg.
LUNCHCOTTAGE CHEESE WITH VEGETABLE CRUDITÉS
For a light lunch serve reduced-fat natural cottage cheese with a selection of vegetable crudités. Follow with a fresh fruit salad.
DINNERBOLOGNESE WITH WHOLEWHEAT PASTA
Make Bolognese sauce with onion, garlic, celery, carrot, lean beef mince (5 per cent fat), tinned chopped tomatoes and a squeeze of tomato purée. Serve with cooked wholewheat pasta of your choice and steamed green beans.
BREAKFASTCREAMY MUSHROOMS ON TOAST
Sauté quartered mushrooms in 1tsp healthy oil. Stir in quark and chopped fresh parsley. Season and serve on a toasted slice of calorie-controlled brown bread.
LUNCHPRAWN PASTA SALAD
Cook wholewheat fusilli pasta. in a bowl combine roasted red pepper, red onion, halved plum tomatoes and cooked prawns. Dress with a squeeze of lemon juice or balsamic vinegar and 1tsp healthy oil.
DINNERVEGETARIAN-STYLE COTTAGE PIE
Cook onion and carrot until softened. Add meat-free mince, a squeeze of tomato purée and tinned chopped tomatoes. Simmer for 20 minutes, adding some peas in the last few minutes. Transfer to an oven-proof dish. For the topping, mash cooked potato with cooked carrot and 1tbsp skimmed milk. Place on top of the mince CONTINUED ON NEXT PAGE and cook in oven until bubbling hot and golden. Serve with mixed vegetables.
Grill bacon medallions, mushrooms and tomatoes. Serve with a poached egg and baked beans.
Soften one diced onion, two celery sticks and two carrots in 1tsp healthy oil. Add 1tsp paprika, a pinch of cayenne pepper and stir. Add 100g red lentils and two pints of vegetable stock. Simmer for 40 minutes until the lentils are cooked. Blend before serving, adding water or stock to alter consistency if required. This makes a large batch so only have as much as you need.
Halve a red or yellow pepper and roast in the oven until just starting . Spinach. Red onions. Green . Spinach. Red onions. Green BAKERY. Ciabatta. Tortilla wraps BAKERY. Ciabatta. Tortilla wraps to soften. Prepare wholewheat couscous following packet instructions. Add roasted vegetables such as red onion, courgette and aubergine. Fill the pepper halves with the mixture and place back in the oven until completely warmed through.
Make porridge with oats and skimmed milk. Top with fresh fruit of your choice and a pinch of cinnamon.
LUNCHBAKED POTATO WITH HAM AND SWEETCORN SALSA
Make the salsa by mixing diced red onion, tomatoes, sweetcorn and fresh coriander. Serve with a baked potato, lean ham and lettuce.
DINNEROVEN BAKED RATATOUILLE AND COD
Roast onion, courgette, aubergine and red pepper in 1tsp healthy oil. Add a small can of chopped tomatoes and place a cod fillet on top. Return to oven for another 10 to 15 minutes until the cod is cooked. Serve with brown rice.
Toast 2 crumpets, mash 1 banana and spread over the crumpets.
Bacon and veg omelette
Preheat the grill. Mist a frying pan with calorie controlled cooking spray. Add in handful chopped mushrooms, 2 chopped bacon medallions, ¼ sliced onion and some chopped cherry tomatoes. Once cooked pour in 2 beaten eggs, tipping the pan to ensure the egg is spread evenly over the base of the pan, add in a handful of chopped spinach. Once the egg is set, place under the grill until the top is cooked.
Pork steak with mash & mustard sauce
Preheat the grill. Boil 200g potatoes, peeled and cubed. Meanwhile, slice ½ leek, a few florets of broccoli, and ½ courgette and boil in a separate pan. Griddle a lean pork loin steak until cooked. Whilst the pork and vegetables are cooking heat 1 tsp healthy oil in a pan, add ½ chopped onion, once softened, add 1 chopped garlic clove, ½ tsp wholegrain mustard, 55g quark & some fresh tarragon, stir to create a sauce. Drain the potatoes and mash together using a splash of skimmed milk. Drain the vegetables and serve with the pork, mashed potatoes and mustard sauce.
Baked beans & egg topped crumpet
Poached egg to your liking whilst heating some baked beans. Serve both on top of a toasted crumpet.
Tuna rice salad
Combine cooked brown rice, chopped red onion, spinach, broad beans and chopped yellow pepper with some salt & pepper and a squeeze of lemon juice. Top with tuna and coriander, drizzle with 1 tsp healthy oil.
Cook wholewheat couscous and a packet of Mediterranean vegetables according to packet instructions. Once cooked, mix half of the Mediterranean vegetables with the couscous, store the remaining half in the fridge for tomorrow. Cut a pepper in half and fill with Mediterranean vegetable mix. Drizzle with 1 tsp healthy oil. Place in the oven at 180c/gas mark 4 until warmed through.
Cook porridge oats with skimmed milk and top with chopped strawberries or a fruit of your choice.
Layer wafer thin ham, skinless, cooked turkey or chicken, quark, mixed salad, tomato and onion between 3 slices of toasted calorie controlled bread to create your sandwich.
Herb crusted salmon & with Mediterranean rice
Preheat the oven to 180c/gas mark 4. Blitz 1 slice calorie controlled brown bread in a blender to make fine breadcrumbs, add chopped fresh parsley, ½ tsp healthy oil and a squeeze of fresh lemon juice. Pat the breadcrumbs to the top of 1 salmon fillet and bake for 20 minutes or until cooked. Meanwhile, cook 40g brown rice according to pack instructions. Stir fry the left over Mediterranean veg along with a chopped garlic clove, some sliced mushrooms and cooking spray. Add 1 tsp mixed dried herb and 1 tsp tomato puree. Drain the rice, mix with the veg and a handful of spinach, season and serve with the salmon.
Preheat grill. Grill bacon medallions and halved tomatoes. Meanwhile cook mushrooms in calorie controlled cooking spray. Heat baked beans and poach an egg to your liking. Serve with toasted calorie controlled bread.
Prawn pasta salad
Boil wholewheat fusilli. Meanwhile roast a sliced red pepper and chop salad leaves, cucumber, tomatoes and red onion. Drain the pasta and place in mixing bowl. Combine with cooked prawns, the prepared vegetables, fresh lemon juice and 1 tbsp balsamic vinegar and serve.
Chicken and quinoa curry
Serves 4 Boil 100g quinoa, then remove from heat and allow to stand for 15 minutes, drain excess water and set aside. Meanwhile cook 1 sliced onion, stir in 2 tbsp medium curry powder, 400g cauliflower florets, 2 chopped courgettes and 125ml chicken stock from 1 stock cube. Cook until veg are tender, add in 120g peas and cook until liquid has evaporated. Stir through quinoa and 500g cooked, shredded chicken breast. Mix 140g 0% fat Greek yogurt and 2 tbsp fresh mint to serve with the curry.
Bircher style muesli
Mix oats, 0% fat natural Greek yogurt, splash of skimmed milk and blueberries together and leave to soak overnight or for 10 minutes. Add in grated apple before eating.
Lentil soup (makes 4 portions)
Cook chopped onion, chopped celery and chopped carrots in 1 tsp healthy oil. Add 1 tsp paprika & a pinch of cayenne pepper, stir. Add 100g red lentils and 2 pints of stock, made using 1 stock cube. Cover and simmer for 40 minutes until the lentils are cooked. Blend before serving, adding more liquid to alter the consistency if required. Serve with 2 slices calorie controlled bread. Use 1 portion for lunch on Day 7 and freeze the other 2 portions.
Homemade bunless burger & wedges
Preheat the grill. Combine 125g 5% fat extra lean beef mince, 1/4 grated onion, chopped red chilli and 1/4 tsp mixed dried herbs. Shape into a burger pattie and grill. Cut 200g potato into wedges, toss in 1 tsp of healthy oil and season. Bake until cooked and serve with the burger and a side salad.
Banana blueberry yogurt
In a bowl, combine 0% fat natural Greek yogurt, banana, blueberries, oats.
Baked potato with ham & salsa
Mircowave baked potato for 10 minutes or until soft. Combine wafer thin ham, with finely chopped 1/4 red onions, ½ red pepper, chopped tomatoes, and coriander. Serve potato topped with ham salsa and side salad.
Oven baked ratatouille & cod
Roast ½ onion, 1 garlic, ½ courgette, 1 pepper and ½ aubergine, all chopped, in 1 tsp healthy oil for 15 minutes. Add ½ can tinned tomatoes and place 1 cod fillet on top. Return to the oven for another 10-15 minutes until the cod is cooked. Serve with brown rice.
Creamy mushrooms on toast
Sautéed mushrooms in calorie contrlled cooking spray. Stir 1 tbsp quark into the cooked mushrooms with chopped parsley, season and serve on top of 1 toasted slice calorie controlled bread.
Lentil Soup (as made on day 5)
Serve with 2 slices calorie controlled bread
Vegetarian cottage pie
Boil 200g peeled and chopped potatoes. Chop and cook ½ onion and 1 carrot in calorie controlled cooking spray until softened. Add 125g Quorn mince, 1 tsp tomato purée, ½ can tinned tomatoes, 1 tsp Worcestershire sauce. Cook for 10 minutes. Stir in some peas. Transfer to an oven-proof dish, top with mashed potato (made with a dash of skimmed milk) and cook until hot & golden.