Sunday, 3 October 2010

Spiced Butternut Squash Muffins

So, I love butternut squash. M is not such a fan and it is quite expensive so we don't have it too often. We had some the other day so I made some soup and then roasted some with a little butter and fresh thyme. Both delicious, of course! But then, what to do with the rest? Why not try something new. You may have noticed I've been into muffins recently... well nothing has changed! Therefore we tried these, and the result... well I ate 2 straight off the bat!

Spiced Butternut Squash Muffins
Serves: 12

250g butternut squash, peeled deseeded and cubed
185g  flour
2 teaspoons baking powder
100g sugar
1/4 teaspoon salt
1/2 tsp cinnamon
1/2 tsp ginger
1/2 tsp cardamom, freshly crushed
1/4 tsp paprika
185ml milk
1 egg
15g margarine

Preheat the oven to 200 degrees, while its warming up, pop the squash in on some baking paper and allow it to bake for 30 minutes.
In a large bowl mix together the flour, sugar, salt, baking powder and spices.
In a smaller bowl, whisk together the egg and milk.
Put the margarine into a magic bullet/good processor and add the squash once it's done baking. Puree the butter and buttnerut squash.
Add the puree to the egg and milk and whisk well.
Carefully fold the wet ingredients into the dry until just integrated. Careful not to over stir.
Divide the mixture into 12 muffin cases.
Bake for 18-20 minutes in the middle of the oven.

122 calories per serving, 1.8g F, 0.5g SF, 24.1g C, 9.6g S, 1.0 Fb, 2.8g P

Tuesday, 21 September 2010

Forest Mushroom Sauce

So, I've been embracing Sweden once more! Something I've always considered to be a part of Swedish culture is the wonderful way in which they make use of allemansrätten or "everyman's right" which states that "Alla skall ha tillgång till naturen enligt allemansrätten".
Basically everybody has access to nature. This includes the wonderful tasties that grow in nature such as fruit and mushrooms. I had never been mushroom foraging in Sweden until the other day. We went looking for Chantarelles and Funnel Chantarelles.
It was so much fun. I actually had muscle ache the next day from squatting down so much, I had no idea I was even getting exercise. Double bonus - exercise and delicious mushrooms!
Honestly I've never had such tasty mushrooms in my life! I decided to try and make my own version of M's favourite sauce. I didn't want to try and make it exactly the same because nobody - not even your girlfriend - can beat your mum's cooking. The sauce turned out yummy, and although it's a bit luxurious I promise it is totally worth it!

Forest Mushroom Sauce
Serves: 4

200 g mushrooms, whatever you forage (or discover in the supermarket!)
1 small onion
3 tsp becel light (35 cal serving margarine)
150 g creme fraiche
300 ml milk
1 cube vegetable stock
1 tbsp flour
1 tsp soy sauce
2 tbsp white wine
3 tsp becel light (35 cal serving margarine)
pinch of salt and pepper

Chop the mushrooms and finely chop the onions.
Fry them off in a good quality sauce pan using the margarine until they have softened.
Once they soften add the wine and wait until it is absorbed.
Add the flour and mix with the buttery mushrooms.
Add the milk and bring to the boil, stirring well constantly.
Add the stock cube.
Once the cube is disolved add the soy sauce and season.
Boil for 20 minutes.

166 calories per serving, 6.1g F, 0.1g SF, 10.4g C, 5.6g S, 0.9 Fb, 5.8g P

Sunday, 19 September 2010

Dark Chocolate Meringues

These are mourish! Really yummy, they take a bit of time and effort to make but they are so worth it.

Dark Chocolate Meringues
Serves: 15 (2 meringues each)

100g dark chocolate
3 egg whites
240g sugar

Pre-heat the oven to 125 degrees.
Whisk the egg whites until they are real stiff. I don't have an electric whisk so I rub the whisk between my hands so it spins really fast and it takes like 5 minutes.
Slowly add in the sugar and continue to whisk until the sugar is entirely integrated, you shouldnt be able to see or feel any grains in the mix.
Melt the chocolate in the microwave and then pour it into the mixture and stir gently. If you stir too much you will get brown meringues instead of nice marbley ones with layers of yummy chocolate.
Use a serving spoon to lay put 30 dollops onto a baking tray. They grow a little during baking so don't put them too close together.
Bake in the oven for 90 minutes.
Allow to cool, ideally overnight, because they crips up a bit.

101 calories per serving, 2.0g F, 1.4g SF, 20.0g C, 19.5g S, 0.2 Fb, 1.2g P

Saturday, 11 September 2010

Blueberry Muffins

We fancied something a little bit more fun for our Saturday morning breakfast. It's the first "free" weekend we've had in ages. M mentioned wanting to make Blueberry muffins for breakfast a while back, so I took some blueberries out the freezer last night and this was the yummy result.
Blueberry Muffins
Serves: 12

125 g margarine
160 g sugar
3 eggs
2 tsp vanilla suagr (or a few drops vanilla essence)
1.5 tsp baking powder
1/4 tsp salt
300 g flour
100 ml milk
200 g blueberries

Preheat the oven to 200 degrees and prepare a muffin pan. I used a silicone one - no prep needed!
Whisk the butter and sugar together until light and fluffy.
Add the eggs one at a time and whisk well.
Add in the baking powder, vanilla sugar, and salt.
Gently stir in the flour, careful not to overmix. You only need to integrate it.
Add the milk, and again, careful not to over stir.
Fold in berries and then distribute into the 12 muffin forms. They end up pretty generous sized these muffins.
They take about 20-22 minutes in the middle of the oven.

250 calories per serving, 10.0g F, 1.9g SF, 36.4g C, 16.3g S, 1.1 Fb, 4.5g P

Thursday, 9 September 2010

Elderberry Jam

So, seeing as I'm in Sweden, I might as well throw myself into the culture. How might I do that. DO as Swedes do! And what do Swedes do, I hear you ask. The answer is very simple. They make jam! Everysort under the sun. I'm British and I pretty much only ever triy raspberry, blackcurrant or strawberry jam. Here they have every flavour chutney, jam and gelé you can imagine. I know it's meant to be quite British but I've just never experienced it in England; wheras it seems to be a general thing over here.

Want to know the best part of my jam making experience? It was FREE! The elderberries and apples came from the bushes and trees around our flat (if the tree is planted on, opr hangs over into public property you can just help yourself), and the jam sugar was bought by my parents, but even so - that little amount probably cost a grand total of 10 pence! I plan on also making som plum jam, some carrot marmelade and some apple chutney at some point! We shall see!

Elderberry Jam
Serves: 40 (1 heaped tsp per serving)

300 g elderberries
250 g apples, cored and peeled
120 g jam sugar

Rinse and drain the elderberries. Make sure they are all ripe, any green will sitll be slighty poisenous.
Slice the cored and peeled apples into small pieces.

Cook the berries and apples in a saucepan with the lid on, on medium heat until they soften. You may need to add water, but there should be enough in the fruit.
Stir occasionally.
Once the fruit has softened (around 10-15 minutes) add the jam sugar and mix well.
Cook for a further 5 minutes and then transfer to prepared jars.
Put the lids on immediately to ensure a seal.

20 calories per serving, 0.1g F, 0.0g SF, 5.2g C, 3.7g S, 0.7 Fb, 0.1g P

Tuesday, 7 September 2010

Pitta Bread

Pitta Bread
Serves: 8

25 g yeast
300 ml water, same temperature as your finger
350 g flour
50 g graham flour, wholemeal
1 tsp salt

Crumble the yeast into a mixing bowl and add the water and allow to combine.
Add both sorts of flour and the salt.
Work the dough for as long as you can, but for at least 5 minutes.
Divide the dough into 8 evenly-sized balls and allow to rise under a tea towel for half an hour.
Pre-heat the oven to 225 degrees.
Roll out the balls to about 15cm rounds which are about 2.5mm thick. They need to be evenly rolled ideally.
Bake the flats in the middle of the oven for 5-7 minutes on some baking paper. You may have to bake them 2 or 3 at a time.
The dough should rise and start to get some colour.
Allow them to cool on a wire rack, but do not cover them.

182 calories per serving, 0.6g F, 0.1g SF, 38,0g C, 0.1g S, 1.8g Fb, 5.5g P

Saturday, 4 September 2010

Tomato Sauce

So here is a tomato sauce that works great for a pizza sauce, but equally well for a pasta sauce, or even as a soup base! Nutritional info is given for pizza sauce, but for a pasta it would serve 4 people. Works to freeze easily. The whole thing as 1 serving is only 100 calories.

Tomato Sauce
Serves: 16 (as a pizza sauce)

400 g tinned tomatoes (1 tin)
200 ml water
2 cloves garlic
2 g thyme
2 g oregano
1 pinch salt
1 cube vegetable stock
1 tablet of sweetener

Put everything except the stock cube into a blender.
Boil the sauce and add the stock cube. Continue to boil until the sauce is the desired thickness.
6 calories per serving, 0.1g F, 0g SF, 1.4g C, 0.7g S, 0.4g Fb, 0.3g P

Friday, 3 September 2010

Baking Powder Pizza

This is an absolutely yummy pizza. I wasn't sure it would work, but I didn't have any yeast and I fancied a pizza. I have included some of the toppings I have on my pizza but the nutritional information is only for the pizza base. I shall post the tomato sauce tomorrow. Just add the calories for whichever cheese you use and the toppings. I usually have a whole pizza for myself as I am not on a low-calorie diet but the pizzas are quite large and half a pizza and a side salad would be perfect for one person who is trying to eat at a defecit. These are fine to freeze if you make extra. Freeze them after cooking, or refridgerate a prepared un-cooked pizza for up to 2 days. Pictures will follow next time I make these.

Serves: 8 (4 pizzas)

330 g flour
1 1/2 tsp baking powder
1 pinch salt
75 g margarine
200 ml milk

Suggested Toppings:
  • Sweetcorn
  • Peppers
  • Onion
  • Mushroom
  • Olives
  • Sundried Tomatoes
  • Cheese: Cheddar, Mozzarella, Feta, Blue cheese
  • Spinach or Rocket
  • Meat if you fancy it
  • Courgette
  • Aubergine
  • etc.

Mix the flour, salt, baking powder and margarine together with your fingers until it forms fine crumbs.
Add the milk and combine to form a dough. Divide the dough unto 4 balls, cover and refridgerate for 10 minutes or until you need them.
Roll out the balls as flat as possible (the flatter the better) on a floured surface then transfer onto baking paper.
Add the sauce and toppings you desire and then bake in a pre-heated oven at 150 for 15 minutes, then increase to 180 and bake for a further 10. If you have a combi-oven, you can turn the grill on for the last few minutes if the pizza is not "browned" enough.

231 calories per serving, 8.5g F, 1.6g SF, 33.2g C, 1.4g S, 1.1g Fb, 5.2g P

Monday, 23 August 2010

Apple Cake

This was another recipe we made to use up some of our lovely home-grown apples! It was perfectly moist and the apples became sort of caremelized. Thoroughly recommended! The serving size for 340 cals is pretty large; you could have half of it and easily still feel like you'd had a treat.

Apple Cake
Serves: 8 (fairly big slices)

100 g margarine
170 g sugar
1 egg
2 tsp baking powder
240 g flour
150 ml milk
3 apples
2 tbsp sugar
1/2 tbsp cinnamon

Pre-heat the oven to 175 degrees. Grease and flour a ~20cm cake tin.
Mix together the margarine and sugar until smooth.
Add the egg and whisk well.
Add the baking powder and flower and mix together until integrated. Don't worry that it looks crumbly.
Add the milk and stir just until the mixture is smooth.
Prepare the apple, coring and peeling them and cutting them into thin slices.
Toss the slices in the cinnamon and sugar mixture.
Pour a small amount of micture into the bottom so that it covers the base and scatter a few of the slices over then pour on the rest of the cake mixture.
Arrange the remaining apple slices decoratively around the cake.
Bake in the bottom of the oven for approximately 45 minutes.

 340 calories per serving, 11.4g F, 2,1g SF, 56.4g C, 30.9g S, 2.3g Fb, 4.7g P

Saturday, 21 August 2010

Apple Muffins

We made these with some of the apples we have from M's grandma's trees. I don't think I will ever get sick of apples! These are great as a snack or for breakfast.
Apple Muffins
Serves: 12

2 cups flour
2 teaspoons baking powder
1/2 cup sugar
1/4 teaspoon cinnamon
1/2 teaspoon salt
1 cup milk
1 egg
1/3 cup margarine, melted
3 small apples, peeled and chopped into small pieces
Pre-heat the oven to 200 degrees and line or grease a muffin tray. I used a silicon muffin tin to avoid the need!
In a large bowl mix together the flour, baking powder, sugar, cinnamon, and salt. Whisk it together so that it is well mixed.
In a seperate bowl, whisk together the margarine egg and milk. When well integrated, add the apple pieces, then pour into the bowl with the dried ingredients.
Carefully stir them together until just combined, it is really important not to overmix them.
Fill the muffin cups, about 1/2 cm from the top of the case and bake them in the oven for 20 minutes.

183 calories per serving, 6.1g F, 1.2g SF, 29.4g C, 12.2g S, 1.3g Fb, 3.4g P

Thursday, 19 August 2010

Fish Soup

I had this for lunch yesterday and it knocked my socks off! I had mine with some garlic bread and then whipped 50g of créme fraîche with some dill and garlic to make me feel "cheffy". It's a huge portion and pretty low calorie. With the addition of 2 servings of cheese topped garlic bread and some creme fraiche topping it was a little more calorie dense, but totally worth it for me! I also took the opportunity to take a picture of the garlic bread and added that to the blog.

Fish Soup
Serves: 2

1 onion
1 clove garlic
1/2 red pepper
1 carrot
1 tsp olive oil
1 g saffron
400 g tomatoes
200 ml water
1 cube chicken stock
1 g bay leaf
1 pinch salt
1 g cayenne pepper
200 g pollock

Finely chop the onion and press the garlic. Fry them off in the olive oil until softened.
Peel and grate the carrot and chop the paprika into small pieces. Add these to the pan with a small amount of the water.
Add the saffron and stock cube, slowly adding the water until the cube disolves.
Add the chopped tomatoes and bay leaf and allow to simmer for 15 minutes.
Chop the pollock and add for 5 minutes.
Flavour with the cayenne pepper and salt and serve.

202 calories per serving, 4.3g F, 0.6g SF, 19.4g C, 10.4g S, 5.2g Fb, 22.7g P

Tuesday, 17 August 2010

PB and Apple Eggy Bread

Yes yes, I know eggy bread is really french toast, but when I was a kid it was eggy bread and eggy bread it shall remain! The apples are starting to be ready here in Sweden. We have a massive batch from M's grandma's summer house, and more coming from his parents. So, you can all expect some apple-based recipes! I ate 2 servings of this, because it was yummy! I also recommend a drizzle of honey on top, delicious!

PB and Apple Eggy Bread
Serves: 2
1 egg
50 ml milk
10 ml water
2 g sweetener
1/4 tsp cinnamon
1 pinch salt
2 tbsp peanut butter
1 small apple
1 g sweetener
2 slices Wholewheat bread, ~100cals slice

Whisk the egg, milk, water, cinnamon and salt together well.
Put the bread slices into a container that they only just fit into, without too much space to the sides of them.
Pour the egg mixture over the slices and carefully turn the slices over in the mixture a few times.
Leave to soaking bread to refridgerate for 10 minutes if you have the time.
Dry fry the slices in a non-stick pan until golden brown on each side.
Transfer the slices onto a baking sheet and spread on one side with a tbsp each of peanut butter and arrange very thin slices of apple over the top.
Sprinkle with cinnamon and Sweetener and put them under the grill at 175 for 5-10 minutes

267 calories per serving, 11.9g F, 2.7g SF,32.6g C, 12.5g S, 5.4g Fb, 11.8g P

Sunday, 15 August 2010

Weight loss: A different perspective

As most of you know, under the last year I lost over 100lbs, great right? Well mostly. What you might not know is that I went from a BMI of 38.8 to 19.4. Yes I am aware that "safe" is technically between 18 and 25. However, for me, I think no lower than 21 is reasonable, as I am pretty well built, and I am actually ok with that. At my 21st birthday I was 147lbs, a BMI of 21.7, and I felt amazing. I slipped down to 132lbs at my lowest, and I was not happy; cold all the time, skeletal looking, and generally miserable and not the usual bubbly Rebecca I know myself to be. I am not anorexic. I do not have an eating disorder. What I do have is a whole load of control issues thanks to taking my weight loss journey a little bit too seriously.

What I hope the above demonstrates is that, whilst I did lose weight the healthy way, through an improved diet and increased exercise, I took the mentality too far. I write this in the hope that maybe somebody who is on the same journey I was will read this and think "hey, it's ok for me to have a muffin with my coffee today; it really doesn't make that much difference in the long run". I had a lot to lose, and I wanted the results. I lost 1% of my weight every week for the whole 9 months and whilst it was great to get it done as fast as possible, I restricted myself too much. I didn't enjoy some of the things I could have enjoyed whilst doing it. This led me to have unhealthy food associations and to restrict myself to things I considered healthy. I became so obsessed with what is "healthy" that I had a hard time eating anything that I didn't consider to fit into this category. I became obsessed with watching the scale number go down, which it always did, but this eventually made it hard to see the number stay still; and even harder to watch it go up.

After I started maintaining, or rather trying to, I would secretly restrict myself behind my loved ones back, lie about how much I'd eaten or pretend something was 800 calories when I really knew it was more like 300. I knew it was wrong but I couldn't get out of the diet mentality. I genuinely believe these disordered eating habits would have spiralled into an eating disorder if I didn't have the amazing support I have from M. I was even too ashamed to tell my own mum, who I'm extremely close to. I was ashamed of it, but she knew anyway - mothers always do. Ultimately I harmed myself and my body, despite the fact that my goal was to honour my body and get healthy. Many unhappy weeks later I'm finally on the right track thanks to my Mum, M and some amazing inspirational people on the Weight Gain forum on CC.

What I hope somebody learns from this is that:
  • Whilst permanent weight loss is a change in lifestyle, that lifestyle has to be one you intend to live for life, and you want to enjoy your life so you have to enjoy yourself during the process of changing your lifestyle.
  • Food is not the enemy. There is no evil food. Everything in moderation.
  • Treat yourself once in a while knowing that that extra 400 calorie muffin plays no role in the long run. It’s just not something you do everyday - because hey, let’s face it if you did it every day it wouldn't be a treat!
  • Take your time with a treat; don't scoff it all down at once. Make it special, appreciate it fully. You deserve it.
So, as for me, I'm back on the road to a healthy weight. I've found out I can maintain my weight on 2,500 because I'm pretty active. What the past month of discovery has taught me is that I can have a slice of cake at somebody's birthday, or a muffin with my coffee once in a while and I won't put on weight. Heck, if I don't do it for too long then I might lose weight. What this means for me is that when I put the weight back on and get my BMI back above 21, I can eat, within reason, whatever I want, when I am hungry and live like a normal person. Normal people have a full fat chocolate frapp and a muffin at starbucks every now and then; normal people make sauces with creme fraîche and oil. I don't want food to take over my life. I love cooking; I hope that shoes in this blog, I want to love eating what I make instead of letting calories rule my life.

Anyway sorry if this was a ramble to read. I just hope somebody reads this and doesn't have to make the same slightly painful journey of discovery that I have put myself, and my loved ones through.

Tuesday, 10 August 2010

"Mjuk Lingonkaka" Lingonberry and Dark Chocolate Sponge Cake

This was a recipe adapted from the Swedish magazine "allers" for a soft cherry cake. neither myself nor M are big cherry fans; however we did go up to jämtland hunting and berry picking a few months back and have plenty of frozen lingonberries clogging up the freezer. So we decided to be a bit inventive and this recipe was born.
We think that any berries would work in place of lingon, it would be great with raspberries or blueberries. We had an eighth each, but it would easily do 12 slices!We ate ours with a side of low fat ice cream, which was delicious!

Mjuk Lingonkaka
Serves: 12
150 g margarine
170 g sugar
2 eggs
2 tsp sugar, vanilla flavoured
210 g flour
50 g chocolate, roughly chopped into small chunks
200 g lingonberries

Pre-heat the oven to 175 degrees.
Grease and flour a 20-24cm baking form.
Melt the margarine in a large pan and remove from the heat.
When the margarine has cooled a little (not set) mix in the eggs and sugar and mix until smooth.
Siv in the vanilla sugar, baking powder and flour and carefuly stir the mixture until smooth.
Pour the mixture evenly into the prepared baking form and scatter the berries and chocolate evenly over the surface.
Bake the cake for 40-45 minutes.
Allow the cake to cool in it's form.

254calories per serving, 12.2g F, 2.8g SF, 33.5g C, 19.3g S, 1.0g Fb, 3.3g P

Sunday, 8 August 2010


I'm not really sure how to translate this into english. The closest I can come is, it's like a ginger-nut/snap without the ginger! They are, regardless of translation, entirely yummy and pretty low calorie for a yummy treat! We got 52 out of our dough, you could make them bigger though :) It is pronounced Pep-pahrr-nuh-terr. This is another recipe taken from "i mormors berså" which, again, I really love as a bakers companion!

Serves: 52
115 g margarine
107 g sugar
1 tbsp syrup
1 1/2 tsp cinnamon
1 1/2 tsp freshly ground cardamom
1 tsp bicarbonate of soda
1/2 egg
135 g flour

Beat together the margarine and sugar.
Add the other ingredients, with the flour being added last.
The dough may look a little crumbly, but don't worry.
Put the dough in the fridge for 15 minutes and preheat the oven to 200 degrees.
Roll the dough into small balls, about 15mm-20mm diameter (or about the size of a 10 pence piece).
Line them up on baking paper on a tray with space in between and push them down slightly with a wet tea spoon.
Bake them for 9-12 minutes.

37 calories per serving, 1.9 F, 0.3g SF, 4.6g C, 2.4g S, 0.1g Fb, 0.4g P

Friday, 6 August 2010

Taco Pie

I made this for myself and M on Friday. I actually had 2 slices because it was that good! I'm not a big fan of beef but I loved this recipe. This could easily be made into a vegetarian recipe by replacing the beef with mixed beans, black beans and kidney beans would work espescially well.

Taco Pie
Serves: 8

240 g graham flour, wholemeal
1 pinch of salt
110 g margarine, cubed
90 ml water
300 g beef, 85% lean
1 packet taco spice mix
1 tomato
1 small onion
1/2 yellow pepper
75 g sweetcorn
50 g creme fraiche, 15% fat (approx 1/2 dl)
150 ml milk
40 g thai sweet chilli
2 tbsp mayo

Preheat the oven to 180 degrees.
Mix the flour and salt together. Add the margarine and use your fingers to press together the mixture until it forms crumbs.
Add the water a little at a time, stirring with a butter knife until the dough binds together. Take care not to make the dough too wet.
Wrap the dough in clingfilm and refrigerate for 15 minutes.
Fry the beef until browned, add taco mix and bit of water so that you get a bit of a thick sauce aswell as flavouring the beef. Remove from pan and add to a mixing bowl.
When the dough is chilled, roll it out and and press it into an pie form. Bake in the oven until hardened into form. This takes approximately 15-20 minutes.
In a small bowl mix together the ingredients for the topping and leave in the fridge until needed.
Slice the tomato thinly and finely chop the onion and yellow pepper.
Mix the onion, yellow pepper and sweet corn in with the beef.
When the pie base is done, remove from the form and place on a silicone mat or lined baking tray.
FIll the pie with the taco meat and flatten out.
Place the slices of tomato evenly over the pie.
Evenly distribute the sweet chilli topping over top and bake in the oven for 15-20 minutes.

343 calories per serving, 20.9 F, 5.4g SF, 30.3g C, 4.5g S, 3.6g Fb, 11.7g P

Tuesday, 3 August 2010

"Russinkakor" Oaty Raisin Biscuits

These are from a book called "i mormors berså" available here. I believe it is also available in English. It is an awesome baking book, I thoroughly recommend it. We baked these the other day and they were delicious! We got 32 out of our batch, although the original recipe was meant to make 35, so we perhaps made them a little too big!

Serves: 32

100 g margarine
65 g sugar
55 g raisins
3/5 tsp bicarbonate of soda
55 g oats
90 g flour

Preheat the oven to 175 degrees.
Mix together the margarine and sugar until it is fluffy.
Hack the raisins and mix them in a bowl with the bicarb and a drop of water. Mix them into the margarine and sugar.
Add the flour and oats and mix well.
Shape the dough into 32 x 2cm balls and place on a baking mat or some baking paper.
Put a fork in a glass of water and use it to flatten the balls in 2 mm high biscuits.

Bake in the middle of the oven for 10 minutes, or until golden brown.
Remove the biscuits. They will still be soft so dont attempt to remove them yet. Allow them to cool and then they should harden and you can easily remove them.

52 calories per serving, 2.7g F, 0.4g SF, 6.7g C, 3.1g S, 0.3g Fb, 0.6g P

Monday, 2 August 2010

Garlic Bread

M loves garlic bread; I think it's one of his all time favourites. We have so much delicious bread over here; I usually pick a rye bread with linfrö (lin seeds) or pumpafrö (pumpkin seeds) to make this on. The recipe is for 4 slices of generic rye bread at about 85 calories per slice, so if you now your bread is higher or lower, you can adjust appropriately. The bread we use isn't really slices, its more like a non too puffed up roll. Here is a link to my favourite bread to use.

Garlic Bread
Serves: 4

4 slices rye bread
4 tsp low fat margarine/spread (35 cals per 10g)
2 cloves garlic
2 g parsley
pinch salt
10 ml water

Press the garlic cloves, or crush and hack finely if you don't have a press or pestle and mortar.
Mix the pressed garlic, margarine, salt, water, and parsley in a microwave-proof glass. Microwave for 30 seconds on medium heat.
Stir the liquid margarine and drizzle it over the pieces of bread, trying to evenly distribute the garlic pieces.
If the bread does not seem entirely moist, drizzle over a few drops of water.
Put the bread on a grill tray and grill for 5-10 minutes.
You can also put a small amount of cheese on top for a yummy alternative.

104 calories per serving, 3.1 F, 0.5g SF, 16.2g C, 1.3g S, 1.9g Fb, 2.9g P

Saturday, 31 July 2010

Berry Porridge

This is my newly discovered breakfast favourite. It is absolutely yummy and really hits the spot, and so easy to make. I tend to leave the oats juice and berries in the fridge over night so that the oats soak in as much flavour as possible.

Berry Porridge
Serves: 1

1/3 cup oats
2/3 cup water
50 g berries
100 ml orange juice
100 g yoghurt, 0.3% fat
2 tsps sweetener
Put the berries (I use frozen forest berries but any mixed berries would work) in a small sauce pan and cover with orange juice.
Add the oats and stir, try not to break up the berries.
Add enough of the water to cover the oats.
The longer this has to absorb, in the fridge, the better.
Put the pan on a low heat and stir continuously so it doesn't stick to the pan. If you're in a hurry then you can add the yoghurt as soon a the oats thicken. But if you have time, keep topping up the water and letting it thicken out again until you get a creamy consistency, then add the yoghurt whilst stirring.

238 calories per serving, 19.9 F, 3.5g SF, 44.5g C, 20g S, 4.8g Fb, 9.6g P

Thursday, 29 July 2010

Crispy Bacon and Cheese Chicken

Sorry for the long period of silence; we've been roof building and painting and graduating etc. Back now though!

I made this for M last night and he loved it! Considering I'm not a big meat eater, and I liked it too, it can't have been half bad. Was quite enjoyable in fact. Have been instructed to make again for Ms poarents next week so hopefully they will like it to. I can take a picture next time I make it and add it then. It's slightly higher calorie, but worth it for me!

Crispy Bacon and Cheese Chicken
Serves: 2

235 g chicken breast (1 large breast or 2 small)
3 tbsp graham flour, whole grain
1 tsp garlic powder
pinch paprika
pinch salt
pinch pepper
2 rashers bacon
50 g cheese
1 tsp olive oil

If you are using a large breast, butterfly it. The two fillets need to be flattened out, lay them between cling film and use a rolling pin to flatten them out.
Trim the fat off 2 small slices of bacon and lie them on top of the flattened chicken breast, fold it over double so it is not too close to any of the edges. Then add a small amount of cheese to each one, you may not need all 50g, I used 30g when I did it. I used thin strips rather than grating it.
Roll the chicken breasts up and fix them with cocktail sticks or butchers string so that they are small packages and the cheese cannot leak out if possible.
Mix the flour with the garlic powder, salt, pepper and paprika. Then put the chicken parcels in the flour and try to coat them all over with it.
Heat the olive oil in a good quality pan. When it is hot (high heat) brown the chicken parcels until golden all over, but not cooked through (5-7 mins).
Transfer them to an ovenproof dish and put them in at 180 for 15 minutes, then turn on the grill for the last 5 minutes and turn up to 200.

423 calories per serving, 19.9 F, 6.8g SF, 9.6g C, 0.5g S, 1.3g Fb, 49.1g P
Note: High levels of fat and saturated fat are because of the cheese, use a low fat cheese if available and it will be much healthier and lower in calories.

Saturday, 10 July 2010


I shall be in England this week for my graduation so I will most likely not have time to post any new recipes. I hope you guys are having lovely summers, the weather in Sweden is fantastic and I have a lovely glowing summer tan just now!

We've had a great week with my brother and I'm a little sad that he is going home, but at least I get to see the rest of my family again for a few days!

Tuesday, 6 July 2010

Broccoli Soup

I made this with a dollop of herby garlic cream cheese and some hard bread (knäckebröd) with thin slices of cheese to dip in. Went down well with M and my brother.

Broccoli Soup
Serves: 6

750 g broccoli
1 1/2 onions
2 vegetable stock cubes
3 cloves garlic
250 ml milk
300 g potato
500 ml water
1 tsp becel light, or any other low cal margerine
salt and pepper to taste

Chop the onions and garlic and soften with the margarine.
Add in half the water and a stock cube. Once the stock cube has disolved, add in the diced and peeled potatoes.
Once the potatoes are soft, add in the rest of the water, the final stock cube, and the broccoli. Cover with a lid and leave to simmer for 15 minutes, or until the broccoli has softened.
Blend the contents of the pan with a bullet/hand/blender/blender. Then return to the pan and add the milk, stirring continually. Season to taste and enjoy!

122 calories per serving, 1.9g F, 0.7g SF, 22.5g C, 5.9g S, 4.9g Fb, 6.5g P

Sunday, 4 July 2010

Chickpea and Bulgur Salad with a Sweet Yoghurt Dressing

My brother is now staying with us and I now have an excuse to cook vegetarian! So this is what we had for lunch today.

Chickpea and Bulgur Salad with a Sweet Yoghurt Dressing
Serves: 3

3/4 cup bulgur (wholegrain)
240 g chick peas
1 cube vegetable stock
2 cloves garlic
2 g paprika
2 g turmeric
2 g basil
1/2 onion
3 mushrooms
1/4 courgette
100 g yoghurt, plain low fat
1 tsp balsamic vinegar
1 pinch salt
2g garlic powder
2 g basil
1 tsp honey
2 cups lettuce
1 carrot 
1/3 yellow pepper 1/2 red pepper
1/2 tomato
50 g sweetcorn

Dice the vegetables and dry fry or fry with a little water, and the herbs until golden brown.
Boil the bulgur wheat with the chickpeas and stock cube for 15-20 minutes.
Mix the dressing and keep in the fridge until ready.
When the bulgur and chickpeas are done, drain them well and then pour into the frying pan with the veggies and mix well.
Serve the salad on the bottom and cover with a serving of the bulgur mix, drizzled with some of the dressing,

310 calories per serving, 2.7g F, 0.6g SF, 62.8g C, 9.2g S, 13.2g Fb, 13.0g P

Wednesday, 30 June 2010

Sambhubarb Crumble

Well, the weather in Sweden has been absolutely beautiful. I'm more tanned than I've ever been after a summer in England at least! So yesterday me and M baked a Sambhubar crumble (recipe to follow) and went for a lovely photo-walk in the forest by our appartment. It would take an eternity to show all the lovely pictures we took but I just wanted to share this picture:

It is a lovely little brid box that somebody has painted and written "love lives here" on. I think it is so unbelievably cute that somebody went to the effort of doing this to make people smile.

The sambhubarb crumble was sort of an impromptu invention of mine and my sister's a few months back when she had just moved into her new place and we were limited for ingredients but wanted a crumble! I have evolved it since then of course but thought I would share it with the world. You can of course omit the sambuca and replace it with a star anis during the breaking down of the first batch of rhubarb.

Sambhubarb Crumble
Serves: 6-8

1 shot glass of Raspberry Sambuca (the pink one, but any sambuca will work)
100 g wholemeal graham flour
1 cup oats
55 g becel light (or any low cal margerine)
10 g sweetener (20 tsps)
500 g rhubarb
100 g orange juice
1/2 tsp cinnamon

Take about half the rhubarb and roughly chop it. Put this rhubarb into a pan with a lid and add just enough water to cover it, and 2 tsps sweetener.
Leave this to simmer on low heat with the lid on for 10 minutes, stirring periodically so that it doesn't burn.

This rhubarb should reduce to pulp, once this happens, add in the shot of sambuca, stir and transfer to the baking dish.
Now chop the rest of the rhubarb into bite-size pieces, and transfer it to the same pan and cover it with the orange juice, 8 tsps of sweetener and a little water to make the fluid level about 1 cm over the rhubarb. Leave this to simmer without the lid until it softens, but don't let it go mushy.
The fluid should thicken somewhat.
When the rhubarb is soft spread it over the top of the pulp rhubarb in the baking dish. This should not be mixed in together but rather sit on top. If you used pink sambucca you will have a pink layer on the bottom and an orange layer on top of it.

Mix the oats, flour, 10 tsp of sweetener, cinnamon and margarine together in a large bowl and crumble together with your fingers. When it is well mixed, and forming small crumby lumps; cover the rhubarb in the baking dish evenly with this mixture.
Put in the oven on 180 C for 30 minutes and then enjoy.

For 6 servings:
184 calories per serving, 5.3g F, 0.7g SF, 28.8g C, 2.5g S, 4.7g Fb, 4.4g P

We had ours with some Swedish "Vaniljkräm"!

Tuesday, 29 June 2010

Swedish Midsommar & Skagenröra

Swedish midsommar is a brilliant celebration. Midsommarsafton and Midsommarsdag are always celebrated on the Friday and Saturday between the 19th June and 26th June. It is a time for family and of course, lots of schnapps.

Everybody in the family chips in to help; preparing food, picking flowers, laying the table in beautiful colours. It really is a fantastic day to experience as a non-native. We have nothing which is quite the same in England at least. It is like having an extra Christmas in the summer time. The day is spent enjoying good company, and slowly working your way through a wonderful smörgåsbord.

M's sister, U, made this fantastic savoury cake, with prawns and creme fraiche. It was of course, a little indulgent, but very delicious and midsommar is a holiday! The food was all amazing and it was great to spend the day in the sun with M's family.

The following dish is one of my favourites from Sweden, with a few tweaks to make it a bit healthier. It is effectively a sandwich topper. Best served on some toasted rye bread, with some slices of boiled egg, avocado, a few king prawns and a sprinkling of black or red caviar. Makes a great starter or light dinner. It is also a nice topper just by itself!

Serves: 12
150g creme fraiche, 15% fat
2 tbsp Hellmann's light mayo
150g yoghurt, low fat
400g prawns, cooked and shelled
1 tbsp horseradish
1 tbsp sweet chilli sauce
20g fresh dill

Mix the first three ingredients together until well combined.
Add in thee grated horseradish, sweet chilli sauce and leave in the refridgerator for at least 2 hours.
At least 1 hour before serving, add in the chopped dill and prawns, mix well and return to the fridge. You could save a few dill leaves for decoration later.

82 calories per serving, 4.0g F, 1.9g SF, 3.2 C, 1.0g S, 0.3g Fb, 8.4g P

Monday, 28 June 2010

Updates to come

Hello everyone. Sorry for the lack of anything interesting in recent times. We're still sorting through the swamps of beaurocracy trying to get my residency in Sweden approved. Not fun.

My vegetarian brother is coming to stay at the weekend so I'll be sure to cook up some new recipes while he's over. We also have some freshly harvested rhubarb that I will be using up so I shall post pictures.

I have some pictures and info to share about Swedish "midsommar" as well, so there are blogs on the agenda!

Tuesday, 22 June 2010

Tomato and Pepper Spaghetti

I made this for our dinner last night, and it was lovely. The portion size is quite big here so you could easily stretch it to 3 or 4 portions and serve with a leafy green side salad. I like to serve this with chickpeas and sunflower seeds, but it goes equally well with meatballs for the meat eaters out there.

Tomato and Pepper Spaghetti
Serves: 2

100g whole wheat spaghetti
400g tomatoes, canned
1 small onion
3 cloves garlic
1/2 red pepper
1/3 yellow pepper
1 cube vegetable stock
pinch salt
pinch pepper
1/2 tsp oregano, dried
1/4 tsp basil, dried
1 tbsp ketchup
1 cup broccoli

Chop the peppers into cubes and roast on a silicon/teflon roasting mat with the whole garlic cubes for 30 minutes.
Meanwhile, put the spaghetti on to boil and fry off the onion with the herbs, salt and pepper. Use water only, no oil.
When the onions have softened add in a little more water and crumble in the stock cube.
Blitz the tin of tomatoes in a blender and add in 1 tbsp of the onions, the roasted garlic cloves, and a couple of pieces of red and yellow pepper.
When the mixture forms a smoothe sauce, pour it into the pan with the remaining onions and add in the roasted peppers.
Add the ketchup and allow to simmer and thicken up for 10-15 minutes.
While it is simmering, cook the broccoli until it is ust softened but not turning yellow.
Drain the spaghetti and broccoli, then plate these up and cover with the sauce.

330 calories per serving, 2.6g F, 0.4g SF, 70.6 C, 20.8g S, 15.2g Fb, 14.6g P

Thursday, 17 June 2010

Vegetable Pasta Bake Recipe

I made this for the other half the other night and it went down a storm, it was truley yummy. I made it with some chicken added in to please his meat loving side, but it really didn't need it.
Vegetable Pasta Bake Recipe
Serves: 6
150g creme fraiche (15% fat)
250ml skim milk
1 tsp corn flour
1 cube vegetable stock
2 cloves garlic
1 pinch pepper
1/2 tsp basil
1 tsp mushroom soy sauce
1/2 tsp mustard
100 g whole wheat pasta
50 g pearl barley
150 g broccoli
100 g sweet corn
1 large carrot
70 g cheddar

Put the pasta and pearl barley on to boil.
Boil the milk with the stock cube, crushed garlic, pepper and basil.
Add in the mustard and soy sauce.
Lower the heat to a simmer and add in the creme fraiche slowly and continue whisking.
Set the heat as low as possible.
Dice the onions and carrots and fry them in a little water with some basil and a little of the garlic.
When these have softened, start to thicken the sauce using the corn flour.
Add the veg and pasta in with the sauce, as well as the frozen broccoli and tinned sweetcorn, and mix well before transfering to a large baking dish. Top with the grated cheese and bake in the oven at 180 for 30 minutes.

222 calories per serving, 7.1g F, 3.9g SF, 31.3g C, 5.3g S, 4.6g Fb, 9.6g P

Wednesday, 16 June 2010

Lemon Meringue Pie

I made this for my partner's family the other day. It was one of the first things we made together. It is slightly luxurious, but not too high calorie to easily fit into a 1500 calorie diet.

Lemon Meringue Pie
Serves: 10
125 g digestive biscuit
5 tablespoons sugar
70g becel, or another low calorie margarine
2 lemon, zest and juice
1 tbsp sugar
20g custard powder , 1 tbsp
250ml skim milk
2 egg whites
1/2 cup sugar

Crush the biscuits, not too fine, you still want some slightly larger crums.
Melt the butter and mix in with the biscuits and sugar.
Firmly push the cooled mixture into a cake tin (I use a silicone pie form). You will want some overlap at the top.
Refridgerate the form for 1 hour.
Place the form in the oven until it will not crumble when you remove it. (30mins)
Meanwhile, remove all the zest from the lemons and place into a small bowl. Squeeze all the juice into the bowl.
Add the sugar and custard powder and mix into a paste.
Heat the milk in a sauce pan until boiling.
Pour onto the custard powder mix and mix well. Put back into the sauce pan and return to the boil until it thickens.
When it starts getting a bit gloopy, remove from pan and allow too cool.
When the mixture is cool, but not cold or set, poor it into the cake form when it is removed from the oven.
Allow to set.
In a clean bowl whisk the egg whites until satiff, then slowly add in the sugar a teaspoon at a time. When the meringue is thick enough that it does not lose its form, put it into a piping bag and pip rosettes onto the top of the cake.
Put in the oven on 170deg C/325 deg F/Gas mark 3 for 20-25 mins.
Allow to cool before serving.

178 calories per serving, 5.5g F, 0.4g SF, 31.4g C, 18.9g S, 1.3g Fb, 2.8g P

Tuesday, 15 June 2010

Baked Apples

This is my Dad's favourite. Really simple easy to make treat that is quite low in calories! Some people prefer them without the skin,buit i like the added texture, plus there's good fibre there.

Baked Apples
Serves 4:
4 small apples
4 tsp becel (or another 30-35 cal margarine)
1 tsp cinnamon
1/4 tsp nutmeg
30g raisins
2g sweetener, 4 tsps
drop of lemon juice

Firstly, core the apples.
Mix together the other ingredients, don't use too much lemon juice, just a drop otherwise the blend won't be smooth.
Fill the holes with the mixture and wrap each apple individually in foil. Make sure the foil is thick, otherwise double wrap it.
The seal of the foil should be a spout at the top of the apple that you twist round.
Put the Sealed apples in a baking tray to catch any spillage and then bake in the oven. They need around 45 minutes at 180, but I find they taste best when baked long and slow on a lower heat.

97 calories per serving, 2.3g F, 0.31g SF, 21.7g C, 15.5g S, 3.2g Fb, 0.6g P

Monday, 14 June 2010

Easy Yoghurt Dressing

Well, firstly many apologies must be made for the extended period of silence. The relocation to Sweden is fairly complete now and we are beginning to get settled in the new appartment. It is lovely to finally be living my dream. I shall be updating with a few recipes and tips over the nextt few days so hopefully somebody will find them useful!

This is a dressing that I always whip up to go on salads or to add moisture to an otherwise dry dish. It is really easy to make, and you  can effectively make it any flavout, but i recommend either lemon juice or garlic to counteract the "yoghurtyness".

This is the sauce drizzeled over my Lemon and Herb Tofu with green beans and new potatoes.

Easy Yoghurt Dressing
Serves: 4
100g yogurt, 15% fat
1/2 tsp garlic powder
1g paprika
1/2 tsp honey
1 pinch pepper

Simply mix the ingredients together and leave for an hour or so. If using fresh garlic, best to use a very small amount and allow to stand over night.

20 calories per serving, 0.4g F, 0.1g SF, 2.9g C, 2.6g S, 0.1g Fb, 1.4g P

Monday, 24 May 2010

Spicy Polenta

I've fancied making this for a while now, having read a lot about it. I had tried the ready made variety and found it to be entirely flavourless, but nothing tastes as good as home made food, so I thought I'd give it a try! The results were good, I didn't expect to like it but it made a delicious side dish, and a great portion size for low calories.

Spicy Polenta
Serves: 3
1/3 cup cornmeal  
1 1/3 cup water  
1 cube vegetable stock
1/2 tsp cumin  
3 g garam masala
1 g coriander

Mix the cornmeal/polenta with a little of the water until it is all stirred in, and then slowly dilute until you have used up 2/3 cup water. Then boil the remaining water witht he stock cube until the stock cube dissolves.
Lower the heat and slowly stir in the cornmeal blend. Add in the cumin, garam masala and corriander and continue stirring, allowing the mixture to thicken to a nice gloopy consistency. This should only take about 5 minutes, depending on how coarse your polenta is.
Transfer the mixture to a cake tin, allow to cool and then leave it in the fridge for a few hours.
When it is cooled it should be sliceable, divide into servings. This should keep in the fridge for a few days. 

54 calories per serving, 0.7g F, 0.1g SF, 11.0g C, 0.1g S, 1g Fb, 1.3g P

Sunday, 23 May 2010

Julie's birthday

Well, no recipe for today but I will post a picture of my Carrot and Ginger Cake which I made for Julie's birthday and posted about last week.
I was a little worried that it didn't taste as good as it could have because my scales are off and the colouring didn't seem right, it should have been a little darker. But everyone (bar one person who complained it wasn't fluffy!) seemed to like it. I made the topping and filling with quark, a small amount of icing sugar and some lemon zest and juice. I should note that this isn't meant to be a fluffy cake, it's made with wholemeal flour so that was never going tobe the case!

I'm getting quite nervous about the move to Sweden, only 2 weeks away tomorrow and so much to between now and then. I am guessing that blogs will be a little thin on the ground while I get moved and settled in, but I have not forgotten you so don't alramed!

Friday, 21 May 2010

Nutty Veggie Burgers

These are yummy, even my very loyal meat-eater boyfriend approved them! they go great with a yoghurt sauce, or a chutney in a wholemeal bun or pitta.

Nutty Veggie Burgers
Serves: 9 burgers
240g chick peas, basically 1 drained tin.
1 onion
2 cloves garlic
1 egg
2 tbsp cornmeal
1 courgette
1 yellow pepper
1 tsp paprika
1/2 tsp turmeric
50g almonds
pinch of salt and pepper

Boil the chickpeas for 20 mins to soften them as much as possible. Then drain them and allow to cool.
Put the courgette, garlic, deseeded pepper, and the onion into a magic bullet/blender(you may need to chop them into small pieces first depending on your blender) with the egg, and a few tablespoons of water.
Add the paprika, cumin, turmeric, and salt and pepper.
Remove this mixture and put it into a large mixing bowl.
Now put the cooled chickpeas into the bullet/blender and blitz into a smoothish paste (you may need to add a little water, or sdo this in small batches).Then add this to the mixing bowl.
Roast the almonds in the oven for 15 minutes, making sure they don't burn. Then chop them, but not too finely and add to the mixing bowl.
Give it a good stir and then add in the cornmeal, and mix well.
Line an oven tray with baking sheet and shape the mix into 9 palm-size balls, which you can then flatten into burgers and put on the baking sheet.
Leave the tray in the fridge for an hour or so, then transfewr them to a pre-heated 180 degree oven.
Cook the burgers for 20 minutes, then turn them over with care and roast for a firther 5-10 minutes, so that they go golden brown on both sides.

92 calories per serving, 3.7g F, 0.4g SF, 12.0g C, 1.2g S, 2.8g Fb, 3.9g P

Thursday, 20 May 2010

Apple and Cinnamon Porridge

This is my current favourite breakfast, it is so filling, creamy and delicious. I know English people aren't used to adding much unsuual to their porridge but the Americans are very versatile in their oatmeal creations and there are tonnes of lovely choices out there.

Apple and Cinnamon Porridge
Serves: 1
1 small apple
20g raisins
1/3 cup oats
1 cup water
100g low fat yoghurt
3 tsps sweetener
1/4 tsp cinnamon
1 tbsp lemon juice

This is best prepared the night before and left to soak in the fridge over night, but can be prepared when you need it.
Core the apple and slice into fine slivers.
Add the water, oats, cinnamon, lemon juice and apple slivers to a pan and leave in the fridge overnight if you have time.
When breakfast time arrives, boil the mixture, constantly stirring until thick and gloopy, you may need to add more water if it thickens before the apple has softened.
Put the raisins, sweetener and yoghurt into the serving dish, give them a quick stir. When the porridge is at the desired consistency, let it cool a few degrees and add it to the yoghurt mixture. If the porridge is too hot, the yoghurt will curdle.
Stir well and enjoy!

288 calories per serving, 2.1g F, 0.3g SF, 63.0g C, 31.7g S, 6.5g Fb, 7.0g P

Monday, 17 May 2010

Courgette Spaghetti

So, this is a wonderful trick to use instead of starchy-carb and calorie loaded pasta. Use courgette instead! Finely slice courgette into match stick size ribbons, then steam them or boil them for 5 minutes. You can add flavour by adding vegetable stock, cumin, or garlic to the water. It is great for adding to the size of your portion without adding to the calories. The texture is actually quite similar to pasta, and even if you don't like the taste of courgette normally, this can be changed to suit your tastes by what you add to the water.

Here is the nutritional information for 1 medium-sized courgette:
31 calories per serving, 0.4g F, 0.1g SF, 6.6g C, 3.4g S, 2.2g Fb, 2.4g P

Sunday, 16 May 2010

Carrot and Ginger Cake

I'm going to be making this for my friend's birthday next weekend. It doesnt really need a topping but you can blend quark and icing sugar with some lemon juice and zest to make it a little more fancy. It's a slightly moister cake, but its a lovely combination with the ginger.

Carrot and Ginger Cake
Serves: 12
100g plain flour
100g whole wheat flour
1 1/2 teaspoon baking powder
1 teaspoon ground cinnamon
3/4 teaspoon freshly grated nutmeg
1/2 teaspoon salt
1 egg
2 egg whites
25ml olive oil
100g honey
10g fresh ginger
45 g raisins
1 tsp ground ginger
350g carrots, peeled and grated
1/4 cup fresh orange juice

Preheat the oven to 150C and clean a 8 inch silicone mould, or use 2 smaller moulds if you intend to put filling in between to make a layer cake.
Grate the carrots into a colander and gently press out some of the water.
Combine the dry ingredients in a small bowl.
In a large bowl beat together the wet ingredients until well combined; when you scrape a spoon or whisk along the bottom of the bowl it shouldn’t get stuck in a layer of honey. Stir in the grated carrots, then add the dry ingredients, mixing thoroughly.
Scrape into the prepared tin(s), level the top, and bake for 60mins or until a skewer inserted in the middle comes out clean.
Cool in the tin for ten minutes, then remove and allow to cool.

139 calories per serving, 2.7g F, 0.5g SF, 26.9g C, 11.1g S, 2.5g Fb, 3.6g P

Thursday, 13 May 2010

Waldorf and Pasta Salad

I had a mad craving for this today, so I had to make it. My healthier remix of a calorie loaded salad I had in California. Great combination of salty, sweet, and tart though!

Waldorf Pasta Salad
Serves: 4
100g gorgonzola cheese
225g beetroots
50g cranberries
2 medium apples
50g pine nuts
20g celery
225g spinach, fresh
50g whole wheat pasta

Spread the pine nuts out on some baking papaer and roast on low in the oven for 10 minutes.
Put the pasta on to boil and cook according to packet instructions.
Slice the apples and beetroots into thin wedges, and cut the celery as fine as possible.
Wash the spinach leaves and pat dry.
Crumble the cheese.
Mix everything together and serve. Keeps in the fridge for a few days, but if you're going to refridgerate it, then don't put the beetroot in or everything will be purple by the time you eat it!

297 calories per serving, 16.4g F, 5.4g SF, 31.4g C, 13.4g S, 7.1g Fb, 11.6g P

Honey and Vingar Dressing
Serves: 4

1 tbsp honey
1 tbsp white wine vinegar
1 tbsp lemon juice
1 tbsp olive oil

Mix all together in a jar and shake to your heart's content!

48 calories per serving, 4.3g F, 0.4g SF, 4.7g C, 0.5g S, 0g Fb, 0g P

Wednesday, 12 May 2010


I must stop with the daily blogs; I'll run out of recipes! I shall have to start including snippets of my actual life! I was thinking I might show a few of my 1,500 cal meal plans in future blogs, using a few of my recipes and favourite breakfast and snack combinations. We shall see!

Credit for this recipe must go to my mum, she makes the world's best ratatouille. It is entirely delicious! This can be a side dish, or a main served with some bulgur wheat and chickpeas.

Serves: 4

1 aubergine
2 courgettes
1 yellow pepper
1 red pepper
400g tomatos, canned
3 cloves garlic
4 g basil, fresh
2 g parsley, fried
1 tbsp balsamic vinegar
1 tbsp olive oil

Chop the veg into fairly chunky pieces and roast with the garlic cloves and oil in oven for 30/40 mins, but keep an eye on them, the cooking time varies depending on how big the pieces are.
Blend the tomatoes, herbs, vinegar, a few of the roasted vegetables and all the roasted garlic with a hand blender, then put onto a low heat.
Add the roasted veg and leave to simmer for a while.

116 calories per serving, 5.1g F, 0.6g SF, 19.3g C, 8.0g S, 7.1 Fb, 4.1g P

Tuesday, 11 May 2010

Chocolate and Raisin Porridge

This is my slightly naughty, but still low-calorie favourite breakfast. I sometimes switch the raisins for banana, which is equally yummy. Options is great, the creamiest low cal hot chocolate out there, fully recommended! Perfect for a sunday morning treat, enjoy!

Chocolate and Raisin Porridge
Serves: 1

1 serving options belgian hot chocolate
1/3 cup oats
2/3 cup water
1/2 cup soy milk
20g raisins

This can be prepared the night before, just pop it in the fridge and boil it the next morning.
Mix the oats, powder, soy milk and water together.
Boil on the hob for about 20 minutes, stirring continually, adding more water if it starts drying up.
Add the raisins last thing.
Transfer to bowl and enjoy!

269 calories per serving, 5.1g F, 0.6g SF, 47.9g C, 17g S, 5.0 Fb, 9.5g P

Monday, 10 May 2010

Carrot and Coriander Soup

A kitchen classic. Everybody should know how to make this delicious low calorie soup! The honey adds the smallest amount of sweetness and a slight depth of flavour which adds quite a bit to the taste.

Carrot and Coriander Soup
Serves 6

1 tsp olive oil
1 onion
850g carrots
1 tsp honey
1 tsp coriander seeds, ground
1 vegetable stock cube
1l water
3 tsp dried coriander
pinch of salt
pinch of black pepper

Chop the onion and fry off in the oil, once it has softened, lower the heat as much as possible and add the honey.
Keep the onion slowly cooking, adding a little water if it appears to be getting dry.
When the onions have turned brown, add the water, stock cube and coriander (seeds and leaf).
Add the peeled and chopped carrot and leave to simmer for 20 minutes, or until the carrot pieces have thoroughly softened.
Blend with a hand blender and season to taste.

77 calories per serving, 1.2g F, 0.2g SF, 16.5g C, 8.5g S, 4.3 Fb, 1.6g P

Sunday, 9 May 2010

Lemon and Herb Tofu

This little dish is great added into a stirfry, or with a sweet-chilli dipping sauce. It is one of my favourites, and works equally well with chicken for the meat eaters out there.

Lemon and Herb Tofu
Serves: 2

250g tofu, firm
1 tsp lemon peel
3 tbsp lemon juice
2 cloves garlic
3 g basil
3 g thyme
3 g parsley
1 pinch salt
1 pinch pepper

This recipe is best prepared the night before.
Remove the tofu from the packet and place on a flat plate, place a chopping board atop it and weight it down with some heavy books/tins.
After at least 3 hours, you can remove the weights and pour off all the excess water.
Chop the tofu into bite-sized cubes.
Grate the lemon zest into a ziplock/resealable bag and add in the herbs, juice and pepper. Grind the garlic with the salt in a pestle and mortar (or just chop the garlic finely if you dont have one) and add into the marinade bag.
Add in the tofu and leave to marinate for as long as possible. Check occasionally to make sure there is still liquid, if there is none left in the bag you can add a little more lemon juice. The tofu will absorb as much flavour and liquid as possible to replace all the liquid you removed by pressing.
This tofu can then be dry fried or grilled, whatever your taste!

103 calories per serving, 5.4g F, 1.1g SF, 6.4g C, 1.4g S, 2.0 Fb, 10.8g P

Saturday, 8 May 2010

Butternut Squash and Coconut Curry

Continuing the curry theme today! This one is delicious, made it for my family once, because I'd heard that butternut squash and coconut are designed for one another. This appears to have been true!

Butternut Squash and Coconut Curry
Serves: 6
1 cup green lentils
700ml water
1 large onion
1 tbsp olive oil
1 aubergine
1 butternut squash
1 carrot
3g ginger
2 tsp garam masala
200ml coconut milk, low fat
2 vegetable stock cubes
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp paprika
1/2 red pepper
1/2g yellow pepper
100g okra
400g cauliflower
1 tbsp tomato puree
2 cloves garlic
2 tbsp corn flour

Cut the squash into cubes and roast in the oven for 20 mins.
Heat the oil with all herbs and spices for 2 -3 mins.
Add the chopped garlic and ginger along with the tomato puree and a dash of water.
Simmer for a minute or so then add the chopped onions.
Once the onions have softened add stock cubes, lentils and remaining water.
Add the cauliflower florets and cubed carrot.
Simmer for 20 mins.
Add the okra and butternut squash.
Simmer for 15 mins.
Add the coconut milk.
Addd the corn flour mixed with a little water, to thicken.
Simmer for 10 mins uncovered.

290 calories per serving, 7.0g F, 3.8g SF, 50.7 C, 8.9g S, 12.3 Fb, 11.4g P

Friday, 7 May 2010

Vegetarian Calzone Pizza

This was a recipe adapted from my low fat cookbook, to make it a little lower calorie. It is absolutely delicious and really filling. I often serve it with my Tomato and Basil Soup which I boil until it thickens, and use as a tomato sauce. A rocket salad complements the flavours beautifully. Because it is a bit dense on the starchy carbs I tend to have it for lunch rather than dinner, but that is of course a personal choice!

Vegetarian Calzone Pizza
Serves: 5

420g wholemeal flour
15g fresh yeast
1 vegetable stock cube
250 ml water (to mix with cube)
1 tsp honey
1/2 tsp caraway seeds
1/2 onion
10 leaves basil
80g low-fat mozzarella cheese
50g sun dried tomatos
2 tbsp tomato puree
2 cloves garlic
4 mushrooms
1/2 small red pepper

Boil the water and disolve the stock cube in it, set aside to cool down, until it is only luke warm.
Mix the flour, yeast, honey, caraway seeds and luke warm stock in a mixing bowl until it forms a dough. Let the dough rise for an hour.
Knead the dough and seperate into 5 balls. Leave these to rise under a tea towel for a further 30 mins.
Meanwhile, cut the mushrooms, onion, garlic, mozzarella, pepper, and sundried tomatoes into smallish chunks. Roughly chop the basil and whack it all (except the mozzarealla) into a frying pan with a little water so it doesn't stick. Once all the veg is softened, add the tomato puree.
When the filling is complete, and the dough has finished rising, roll the balls into circular shapes, about 5mm thick and put them onto baking trays with baking paper.
Split the filling equally between the 5 circles, not all the way to the edges.
Scatter the mozzarella over the pizzas equally.
Fold the dough over so that it makes a half moon shape, and press the edges into each other.
You can brush them with skimmed milk for a nice finish.
Bake in the oven for about 20 mins, until the crust is golden.

377 calories per serving, 6.4g F, 2.5g SF, 68.3g C, 2.9g S, 11.5g Fb, 17.5g P

Thursday, 6 May 2010

Chickpea and Spinach Curry

My family loves it when I cook this! There are 3 servings because I eat it on its own as a meal, but if you have it with rice, or pilau bulgur as I occasionally do, you can half the portion size. This is so incredibly low calorie for a huge portion and one of the meals I tend to make in bulk and keep in the freezer for a while. It really is delicious! Don't be daunted by all the herbs and spices, they are all great for using with other things.

Chickpea and Spinach Curry
Serves: 3
240g chick peas, canned, drained weight (basically one tin)
400g tomatoes, canned
100g spinach
8 mushrooms
1 onion
2g yellow mustard seeds
5g paprika
5g cumin
2g ginger
2g garam masala
3 cloves garlic
1 tbsp olive oil
1/2 tsp salt
1g pepper
1 small red pepper
1 small green pepper
2 small yellow pepper

Heat the oil in the bottom of a large pan.
Add the mustard seeds on low temperature
When the mustard seeds start to pop add in the sliced onions garlic and ginger with a little water.
When the onions soften add in the mushrooms and peppers.
Add in the spices and herbs and cover for 5 mins until all the veg is soft.
Add in the chickpeas and cover for 5 more mins.
Add in the chopped tomatoes and stir well.
After 5 or so mins add the spinach (about 6/7 lumps frozen).
Mix the spinach in so its covered by the sauce.
Cover it up but keep stirring every few mins.
It can be served as soon as the spinach is cooked (i.e. not frozen in big lumps, but flavour intensifies the longer you simmer it for.
It may need simmering without the lid to reduce the wateriness of the sauce.

240 calories per serving, 7.4g F, 0.9g SF, 38.2 C, 8g S, 9.5 Fb, 9.8g P

Wednesday, 5 May 2010


What would any recipe blog be without a classic bolognaise! This recipe was passed down for my mum, its just a basic bolognaise recipe, but it really is delicious. I tend to eat it without pasta as a full meal, but if you're having pasta then you could stretch the servings further, say double as many portions. You can of course use a vegetarian alternative to the beef. I very rarely eat red meat any more, so this is a rare treat, or cooked when I have non-vegetarian guests.

Serves: 3

250g extra lean minced beef
400g tinned tomatos
1/2 red pepper
1/2 yellow pepper
8 mushrooms
1 tbsp ketchup
50g celery
1 large onion
2 cloves garlic
2g basil
2g parsley
4g oregano

Slice the onions and garlic and dry fry, or fry with a little water so it doesn't stick.
Once the onions have started to soften, add the chopped mushrooms, peppers, and herbs.
Once all the veg is soft, add the minced meat.
Once the meat is browned, add in the chopped tomatoes and ketchup.
You can eat it straight away, but trust me it won't taste anywhere near as good as it will if you leave it to simmer for 45 mins, stirring occasionally.

228 calories per serving, 5.8g F, 2.1g SF, 15.9 C, 8.2g S, 4g Fb, 29.1g P

Tuesday, 4 May 2010

Cheats Pesto Sauce

This is a low calorie version of high calorie and fat green pesto. Can use it is a sauce, dip, spread or to finish soups. Tastes yummy! You can thicken it up with a little wheat germ for added health bonus but a few extra calories.

Cheats Pesto Sauce
Serves: 6
150g 0-3% fat greek yoghurt
1 clove garlic
20g parmesan
15 leaves basil

This one is simple: Put in a food processor/magic bullet and blitz, then chill for at least 2 hours. Overnight is best.

41 calories per serving, 2.2g F, 0.6g SF, 2.3 C, 2.3g S, 0g Fb, 2.6g P

Monday, 3 May 2010

Aubergine Hummus

This is an awesome combination of Baba Ganoush and Regular Hummus. It is fantastic as a dip, or spread on some brown bread or a wholemeal pitta with spinach and sundried tomatoes.

Aubergine Hummus

Serves: 8

1 aubergine
1 garlic clove
1/4 tsp salt
2 tbsp lemon juice
2g cumin
200g chickpeas, dried
1 tbsp olive oil
1 chicken/veggie stock cube

Soak the chickpeas in water overnight
Then cook them in the same water with the stock cube added in for 20 mins.
Roast the aubergine until the skin is blackened. When it is cooled you can just peel off the skin and the flesh will be mostly mashable.
Mash the aubergine with the crushed garlic, salt, cumin, lemon juice and olive oil.
Drain the chick peas but reserve the water.
Add the chickpeas to the aubergine mixture with a little of the reserved water and blitz with a hand blender. Add a little more water if it is too thick, but not too much.

It makes 8 large (100g) portions, but you could stretch it out further.

123 calories per serving, 3.4g F, 0.4g SF, 19.1 C, 4.1g S, 6.4g Fb, 5.6g P

Sunday, 2 May 2010

Butternut Squash Soup

This soup was one of the strangely significant meals on my healthy lifestyle journey. As I was losing weight I was encouraged to try new things and find tasty healthy foods. I had heard about butternut squash and figured I may as well try it, so me and my mum bought ont and googled it. The easiest recipe to make was soup, so that's what we did! Now, I can't get enough of this amazing squash! If you've never tried butternut squash, you must try this recipe!

Butternut Squash Soup
Serves: 6
400ml water
500g butternut squash
1 onion
1 carrot
1 veggie stock cube
1 clove garlic
1 tsp olive oil
tiny dash of cayenne pepper(optional)

Cut the squash in half length ways and remove the seeds and fleshy bit. Then bake in the oven for 40 mins.
Once baked and cooled, just peel the skin off, it should come off no problem. Make sure you don't waste any fluids that have accumulated in the squash, pour them into the sauce pan.
Fry the onion and garlic in the oil and any fluids from the squash until softened.
Add the Stock and water as well as the chopped carrot.
Cook for 20 mins and then chop the squash and add this. Also add the cayenne pepper at this point if you dare, but be careful you only need a tiny amount to make a huge difference.
Cook for 10 mins more then remove from heat and blitz.

80 calories per serving, 1.8g F, 0.2g SF, 16.0g C, 3.7g S, 2.8g Fb, 1.8g P

Saturday, 1 May 2010

Rye and Wholemeal Rolls

These are my favourite bread rolls, they're really easy to make, just take a little time. They go great with the tomato and basil soup, and are perfecxt with a little low fat spread, or just as a sandwich! You can add a few seeds or rye flakes for some interesting texture combinations.

Rye and Wholemeal Rolls
Serves 12
180g rye flour
200g wholemeal flour
15g fresh yeast
500ml water
1 tsp honey
1/2 tsp salt

Quite a simple case of mixing everything together and mixing, leave to rise for 2 hours, roll out onto a surface and knead for 10 minutes. Divide into 12 smallish rolls and put them very widely spaced on baking paper
Cover with a wet tea towel and let rise for another hour.
Cook for 20-25 mins at 170 and enjoy!

106 calories per serving, 0.8g F, 0.1g SF, 21.5g C, 0.6g S, 5.2g Fb, 4.6g P

Friday, 30 April 2010

Tomato and Basil Soup

This is one of my favourite soups, and really easy to make. It keeps in the fridge for a few days and freezes perfectly. It also makes a great meal with some homemade rye bread and a few kidney or borlotti beans. As a snack to keep in a thermos flask its a perfect hunger killer.

Tomato and Basil Soup
Serves: 5

400g chopped tomatoes
1 beef stock cube / vegetable stock cube
400g cherry tomatoes
15 leaves basil
2 cloves garlic
1 tsp olive oil
1 tsp sugar
300 ml water

Pour the oil into the sauce pan and add in the cherry tomatoes and roll them around a bit.
Then spoon out the oiled tomatoes onto an oven tray with a few basil leaves and roast for 20 minutes.
Meanwhile, add the finely chopped garlic and onion to the pan with the remaining oil and fry until softened.
Add the chopped tomatoes with the tea spoon of sugar and the remaining basil leaves.
Leave the pan to simmer, stirring occasionally for approximately 20 minutes.
Add the stock cube and water to the pan and simmer for 10 minutes more.
Add the roast tomatoes, basil leaves and any juices to the pan.
Simmer for a further 5 minutes and then remove from heat and blitz.

55 calories per serving, 1.4g F, 0.2g SF, 10.0g C, 6.0g S, 2.3g Fb, 2.0g P

Thursday, 29 April 2010

Mixed Bean Chilli

This recipe is a fantastic, versatile dish. Can fill wraps with it,top tacos, baked potatos or blitz it to make a bean dip. The recipe calles for 4 types of beans, half a can of each, I like to use the rest of the cans to make a mixed bean salad, or you could just use 2 full cans of two types of beans if you'd like.

Mixed Bean Chilli
Serves 5
1 onion
2 cloves garlic
1/4 tsp salt
1/4 tbsp chilli powder
1/2 tbsp cumin
400g chopped tomatoes, canned
1 tbsp tomato puree
88g pinto beans (1/2 a morrisons can)
88g cannellini beans (1/2 a morrisons can)
88g borlotti beans (1/2 a morrisons can)
88g blackeye beans(1/2 a morrisons can)
1 tbsp olive oil
1 chicken stock cube
300ml water
1/4 red pepper
1/4 green pepper
6 mushrooms

Fry the oil with chilli, crushed garlic, salt and cumin.
Add the onion and soften.
Add the tomato puree, mushrooms and peppers.
Put lid on and simmer for 5 minutes.
Add the water, stock cube and chopped tomotoes
Add all the beans.
The dish needs to simmer for at least 30 minutes to thicken up, keep stirring it until the suace is MUCH thicker,it can take about an hour. If you need it in a hurry, blast one serving in the microwave for 5-10 minutes to thicken.

124 calories per serving, 3.5g F, 0.5g SF, 18.6g C, 3.9g S, 5.4g Fb, 6.0g P

Wednesday, 28 April 2010

Wholemeal Scotch Pancakes

This is one of my favourite breakfasts. I usually hmake a whole bacth then eat them over 4 days. I wouldn't recommend keeping them any longer. My favourite topping is greek yoghurt, cinnamon, and a banana which has been blasted under the grill in its skin for a bit. A mixture of strawberries, rapsberries and blueberries was very yummy with greek yoghurt also. A few chopped nuts or a light drizzle of honey is always good.

Wholemeal Scotch Pancakes
Serves:4 (2 pancakes each)
120 g whole wheat flour
1/2 tsp baking powder
2 g salt
30 g caster sugar
1 egg
1/4 pint skim milk

Heat a good quality non-stick pan (or use a slightly less reliable with a light brushing of olive oil) on medium-low.
Mix the flour baking powder and salt with the sugar.
In a jug whisk the milk and egg then pour into the dry ingredients until the batter is smooth.
Leave in the fridge for 10 minutes.
Use a tablespoon to pour the batter into the pan, this should give you about the right serving size to make 8 pancakes.
Keep an eye on them, when little air bobbles stort forming on the top, you can start to turn them over.
165 calories per serving, 1.4g F, 0.4g SF, 32.3g C, 9.2g S, 0.8g Fb, 5.5g P

Tuesday, 27 April 2010

Prawn Gumbo

This is a fab recipe, and it freezes well so I tend to make it and store the other 3 portions in the freezer. I eat it as a meal with a salad or as a light snack between meals. I tend to eat 5 small meals throughout the day rather than have big meals.

Prawn Gumbo
Serves: 4
1 large onion, finely chopped
2 rashers bacon, fat removed
2 cloves garlic, finely chopped
1 tbsp olive oil
1 red pepper, finely chopped
850 ml fish stock
3g allspice
40g bulgur wheat
1 tbsp white wine vinegar
100g french beans/okra, thinly sliced
125g prawns
1tbsp thai fish sauce
2tsp tomato puree
3g parsley
1 bay leaf

Fry the onion, garlic and bacon in the oil until softened and then add the red pepper and cook for a few more minutes.
Add the stock, bay leaf, bulgur wheat and vinegar, cover and simmer for 20 mins, stirring occasionally so it doesn't stick.
Add the okra/green beans, prawns, thai fish saucxe and tomato purée then cover and simmer for 15 minutes more (it should thicken up a bit).
Remove bay leaf and season to taste. You can garnish with some whole prawn.

209 calories per serving, 8.5g F, 1.1g SF, 16g C, 3.9g S, 4.1g Fb, 17.4g P

Monday, 26 April 2010

Butternut Squash and Lentil Casserole

Ok, this is one of my absolute favourites. It has a great balance of protein to carbs, and is low in fat and - even better - low in calories. I should add that I lost weight through a combination of educating myself about nutrition and the phenomenon of calorie counting. The way our body works is far too complicated to ignorantly assume that even accurate calorie counting is a sure-fire method of ensuring that we lose weight, but it is a fantastic guideline to ensure you are eating at a defecit.

I found this recipe on CC and it sounded crazy! Butternut squash, garlic and cranberries!? But I was curious so I had to try it. Sure enough, with a little tweaking, it was a taste-bud sensation!

Butternut Squash and Lentil Casserole
Serves: 6
500g Butternut Squash
1 1/2 cups green lentils
1/4 tsp nutmeg
1/2 tsp cinnamon
3 cloves garlic
3g thyme
400g tomatoes, tinned
100g dried cranberries // 100g prunes (my mum recommends this its definitely delicious)
1 tsp olive oil
1 onion
1 vegetable stock cube
400 ml water

Boil the lentils in the stock cube and water for 1 hour.
Roast the squash in chunks in the oven for 30 mins.
Warm the oil and add finely chopped garlic and coarsley chopped onion.
Add the squash and any fluids which may have come off during roasting.
Drain the lentils, reserving the stock and adding it to the pan.
When the squash begings to break up a little, add the lentils and tin of tomatoes.
Simmer for 20 mins then add cinnamon,nutmeg, thyme & cranberries.
Mix well and leave to simmer for 30-45 minutes, or until the squash has almost completely broken down and the sauce has thickened.

227 calories per serving, 0.2g F, 0.0g SF, 44.2g C, 6.9g S, 10.1g Fb, 11.9g P

This freezes well and refridgerates for up to 3 days. I know the combination of flavours sounds crazy, I was skeptical too, but it really tastes delicious! I eat it on its own, its quite a large portion. Would perhaps go well with a small green salad, and maybe some bulgur wheat or brown rice if you fancy some starchy carbs/grains.

Sunday, 25 April 2010

Date and Walnut Loaf

Ok so, I've been on my journey to a healthy-living lifestyle since July 2009. Having lost 100lbs I wanted to reflect upon some of the ways in which my eating has changed. I've found ways of having the little treats I need for lower calories and in a healthier way. Today I'm going to be having a slice of date and walnut loaf cake with a cup of tea. I originally made it for my mum but ended up loving it myself! I don't actually like dates but this "tea-bread" is lovely. It has the same texture and satisfaction as a brownie, but there's no chocolate.

Date & Walnut Loaf
Serves: 12
3/4 cup water
250 g dates
1 tsp baking soda
1 tbsp margarine
100 g honey
1 egg
200 g wholemeal flour
50 g walnuts
1 tbsp olive oil
1 g vanilla essence

Pour the boiling water over the dates and baking soda - allow to stand.
Beat the margarine olive oil and honey together.
Add the egg and the flour and mix well.
Stir in the dates and the liquid.
Add a few drops of vanilla essence and mix well.
Pour into a prepared loaf tin and cook on a med-low temperature for an hour.
It will rise but then sink again when you remove it.
Slice into 12 pieces, wrap any you wont use immediately in cling film and freeze when cooled.

186 calories per serving, 5.4g F, 0.6g SF, 33.1g C, 20.1g S, 3.5g Fb, 4g P

One of my slightly naughtier recipes, but well worth the slightly higher calories as it is really quite filling.