Sunday, October 28, 2012

Diet day 3 (yesterday) and 4 (today)

There was quite a bit of food left over so we decided to eat it for day 4 as well. Hey is the menu and recipes.

Breakfast: Fruit yoghurt
Lunch: Farmhouse soup with rye bread
Dinner: Pasta Provencale
Dessert: Apricot Whisk
Drinks: Unlimited water, herb teas, coffee alternatives and diluted juice.

Fruit yoghurt 

10 oz (250 g) very low-fat live yoghurt
1 tsp honey
1 serving of fruit (banana, pear, apple, berries, kiwifruit)
1 dsp ground flax and pumpkin seeds

Combine all the ingredients or blend in a processor.

Farmhouse soup
1 lb (500 g) chopped, fresh seasonal vegetables (potatoes, leeks, celery, carrots, broccoli, cabbage)
1 medium onion
1 clove of garlic
2 small chicken breasts (cubed)
7 oz (225 g) tinned tomatoes
1 tbsp olive oil
1 tsp vegetable stock concentration

Steam-fry the onion and garlic in the oil with the chicken. Add the vegetables and tomatoes, and enough water to cover, plus the vegetables stock. Cover and leave to simmer gently on low heat, until the vegetables are cooked, but not mushy.

 Pasta Provencale

11 oz 9300 g) tofu or 2 small chicken breasts, diced
1 small onion, chopped roughly
1 tsp olive oil, 2 tbsp water
2 cloves of garlic, crushed
1 green pepper, chopped
1 aubergine, cubed
7 oz (200 g) tinned tomatoes
1 tsp tomato puree
1 tsp vegetable stock concentrate
1 tsp mixed herbs

Steam-fry the onions and garlic for 2 minutes before adding the chicken or tofu. Add remaining ingredients. Cover and leave to simmer for 20 minutes. Serve over wholewheat pasta.

Apricot whisk

4 oz (110 g) apricots
1/4 tsp natural vanilla essence
 5 oz (140 g) low-fat natural yoghurt
3 oz (80 g) cottage cheese
1 egg white

Stew the apricots until soft (soak overnight if using dried apricots). Blend in a processor, adding  vanilla essence, yoghurt and cottage cheese. Whisk the egg white stiffly. Fold into the apricot mixture. Place in a bowl or individual glasses. Chill before serving.  

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