Walking.org » Weight Loss http://www.walking.org Just another WordPress weblog Wed, 14 Jul 2010 13:39:22 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 Eggs Florentine http://www.walking.org/p/eggs-florentine http://www.walking.org/p/eggs-florentine#comments Fri, 11 Sep 2009 09:00:43 +0000 Walking.org http://www.walking.org/?p=856 Here’s a light but nourishing meal that can be made in a few minutes. The spinach soaks up the flavours of the fish sauce and chilli sauce. Eggs are extremely versatile and they go particularly well with spinach.

220 g (8 oz) fresh spinach
5 ml (1 tsp) Nam Pla fish sauce
chilli sauce – to taste
2 eggs
freshly ground black pepper

Clean the spinach then put it into a pan with a little water and cook for about 2 minutes. Drain the water from the spinach then stir the fish sauce and some chilli sauce into the spinach and keep warm. Meanwhile, poach the eggs in some lightly salted boiling water. Arrange the spinach on individual plates with the poached egg on top of the spinach and grind some black pepper on to the egg. Serve with triangles of toast.

]]> http://www.walking.org/p/eggs-florentine/feed 0 Daube d’Aubergines http://www.walking.org/p/daube-daubergines http://www.walking.org/p/daube-daubergines#comments Thu, 10 Sep 2009 10:32:43 +0000 Walking.org http://www.walking.org/?p=855 A daube is traditionally made with beef – this recipe is vegetarian but it can easily be made with cubes of beef, preferably slow cooked. This version is very quick to make and although it can be eaten immediately it is equally delicious when cool.

1 large aubergine
1 medium onion
2 cloves garlic
100 g (4 oz) mushrooms
1 large tin chopped tomatoes
125 ml (5 fl oz) water
5 ml (1 tsp) lemon juice
10 ml (2 tsp) chopped fresh parsley
freshly ground black pepper
black olives to garnish

Trim the ends from the aubergine then cut the aubergine into bite-size pieces. Slice the onion and mushrooms and finely chop the garlic. Put the aubergine, onion, garlic, chopped tomatoes and water in a large saucepan and cook for 10 minutes, stirring to prevent sticking and adding a little more water if necessary. Add the mushrooms, lemon juice, parsley and freshly ground pepper and cook for a further 5 minutes. Serve with a jacket potato and garnish with black olives.

]]> http://www.walking.org/p/daube-daubergines/feed 0 Stuffed Tomatoes http://www.walking.org/p/stuffed-tomatoes http://www.walking.org/p/stuffed-tomatoes#comments Sun, 26 Apr 2009 09:00:06 +0000 Walking.org http://www.walking.org/?p=812 These tomatoes are great for a light meal or they can be used as a starter in a main meal. The lentils and sultanas add texture as well as taste. If you have other herbs available, use them instead of parsley if you wish.

2 large beef tomatoes
75 g (3 oz) cooked lentils
50 g (2 oz) sultanas
2 spring onions
5 ml (1 tsp) fresh parsley
juice of 1/2 lemon
freshly ground black pepper

Finely chop the spring onions and fresh parsley. Slice the top off the tomato and scoop out the flesh. Mix all the other ingredients with the tomato flesh then pile into the tomatoes. Garnish with some salad leaves and serve with a wedge of wholemeal bread.

]]> http://www.walking.org/p/stuffed-tomatoes/feed 0 Cantonese Chicken http://www.walking.org/p/cantonese-chicken http://www.walking.org/p/cantonese-chicken#comments Sat, 25 Apr 2009 15:06:32 +0000 Walking.org http://www.walking.org/p/cantonese-chicken This Chinese recipe is quick and easy to prepare and is very tasty. When you add the Nam Pla fish sauce and soy sauce, have a small taste as you might want to add a little more of the sauces. Oyster mushrooms are lovely in this dish but any mushrooms are fine. Choose whether to serve it with rice or noodles. There are lots of noodles available that can be added without having to cook them separately.

2 chicken breast fillets
6 spring onions
1 medium red pepper
100 g (4 oz) mushrooms
100 g (4 oz) petits pois
10 ml (2 tsp) Nam Pla fish sauce
10 ml (2 tsp) soy sauce
10 ml (2 tsp) vegetable oil
125 ml (5 fl oz) water
freshly ground black pepper

Remove skin from the chicken and cut the meat into small pieces. Slice the spring onions, red pepper and mushrooms. Heat the vegetable oil in a large pan and cook the chicken for about 10 minutes, stirring to prevent sticking. Pour the water into the pan and add the red pepper, mushrooms and petits pois. Cook for a further 5 minutes adjusting the liquid, either adding a little more water or reducing the liquid. Add the fish sauce, soy sauce and black pepper and mix thoroughly. At the last moment stir in the chopped spring onions. Serve with rice or noodles.

]]> http://www.walking.org/p/cantonese-chicken/feed 0 Aubergine with Mozzarella http://www.walking.org/p/aubergine-with-mozzarella http://www.walking.org/p/aubergine-with-mozzarella#comments Fri, 27 Mar 2009 11:49:01 +0000 Walking.org http://www.walking.org/p/aubergine-with-mozzarella Aubergine and mozzarella go together really well. This is a very tasty dish that is easy and quick to prepare. If you want, you could add some garlic. Simply peel a clove of garlic and chop it finely then scatter on top of the aubergine and mozzarella before putting under the grill.

1 medium aubergine
2 medium tomatoes
mozzarella cheese
5 ml (1 tsp) fresh basil
freshly ground black pepper

Roast the aubergine whole in a preheated oven, Gas Mark 6 (200C/400F) for about 30 minutes, turning occasionally. Cut the ends from the aubergine then slice in half lengthways. Slice the tomatoes and the mozzarella cheese and arrange on the aubergine halves. Add some freshly ground black pepper then place under a hot grill for a few minutes until golden. Tear the basil leaves and garnish the aubergine with them. Serve with a wedge of wholemeal bread.

]]> http://www.walking.org/p/aubergine-with-mozzarella/feed 0 Cod with Tomatoes and Peas http://www.walking.org/p/cod-with-tomatoes-and-peas http://www.walking.org/p/cod-with-tomatoes-and-peas#comments Wed, 25 Mar 2009 13:21:49 +0000 Walking.org http://www.walking.org/p/cod-with-tomatoes-and-peas This is particularly good with cod but if you prefer use any other white fish. Use whichever combination of garden peas, frozen petits pois, mangetout or sugar snap peas you like. The fish and the various vegetables make this dish very nutritious and colourful. If you have a few slices of salami or chorizo, cut them into small pieces and add five minutes before the end of the cooking time for added flavour.

220g (8 oz) skinless cod fillets
large tin chopped tomatoes
1 medium onion
100 g (4 oz) mushrooms
75 g (3 oz) fresh garden peas or frozen petits pois
75 g (3 oz) mangetout or sugar snap peas
10 ml (2 tsp) fresh basil
10 ml (2 tsp) Nam Pla fish sauce
freshly ground black pepper

Slice the onion and mushrooms. Put the tomatoes and onion in a large pan and simmer over a medium heat for 10 minutes, stirring to prevent sticking. Add the fish, mushrooms, peas and mangetout and cook for a further 10 minutes stirring occasionally. The fish may start to break into small pieces but stir gently so as not to lose the texture of the fish altogether. Tear the fresh basil then add to the fish and stir in the Nam Pla fish sauce. Adjust the liquid as necessary, either reducing it or adding some water. Add some freshly ground black pepper. Serve with some boiled new potatoes.

]]> http://www.walking.org/p/cod-with-tomatoes-and-peas/feed 0 Russian Salad http://www.walking.org/p/russian-salad http://www.walking.org/p/russian-salad#comments Wed, 18 Mar 2009 12:32:03 +0000 Walking.org http://www.walking.org/p/russian-salad This vegetable salad is easy to prepare and is particularly good with some horseradish sauce giving it piquancy. If you prefer you could use mustard instead to give it some zing. Several different antioxidants can be found in fruit and vegetables. They are important for good health as they help prevent the oxidative processes thought to be the cause of many diseases. Beetroot is a good source of carbohydrates and protein. It also has high levels of important vitamins and minerals and is an excellent source of folic acid.

75 g (3 oz) cooked beetroot
75 g (3 oz) cooked potatoes
75 g (3 oz) cooked carrots
75 g (3 oz) cooked petits pois
10 ml (2 tsp) reduced calorie mayonnaise
5 ml (1 tsp) lemon juice
5 ml (1 tsp) horseradish sauce
freshly ground black pepper

Allow the vegetables to cool. Mix together the mayonnaise, lemon juice and horseradish sauce. Cut the potatoes and carrots into small pieces then add them with the petits pois to the dressing. Stir gently to coat the vegetables. Grate or cube the beetroot and arrange on serving dishes. Put the other vegetables on top of the beetroot and add some freshly ground black pepper.

]]> http://www.walking.org/p/russian-salad/feed 0 Mangetout and Ham Omelette http://www.walking.org/p/mangetout-and-ham-omelette http://www.walking.org/p/mangetout-and-ham-omelette#comments Fri, 13 Mar 2009 09:00:18 +0000 Walking.org http://www.walking.org/?p=784 Eggs are a most versatile food and one that can be enjoyed at breakfast, lunch or supper. They contain protein as well as some vitamins and minerals. The filling consists of mangetout, a green vegetable, and ham, providing some more protein.

75 g (3 oz) mangetout
50 g (2 oz) cooked ham
5 ml (1 tsp) chopped fresh dill
3 large eggs
5 ml (1 tsp) olive or safflower oil
freshly ground black pepper

Lightly cook the mangetout and shred the ham. Whisk the eggs with a little water or milk and some freshly ground black pepper – and salt if you wish. Add the dill to the whisked eggs. Heat the oil in a frying pan and add the eggs. Cook until the omelette is set. During cooking, arrange the mangetout and ham on the omelette. Fold over the omelette and cut in half. Serve on individual plates garnished with a sprig of dill and a wedge of wholemeal bread.

]]> http://www.walking.org/p/mangetout-and-ham-omelette/feed 0 Chicken Val Bon http://www.walking.org/p/chicken-val-bon http://www.walking.org/p/chicken-val-bon#comments Thu, 12 Mar 2009 11:34:06 +0000 Walking.org http://www.walking.org/?p=783 This recipe was inspired by a delicious chicken dish we ate on a gloriously sunny day on the terrace of a lovely restaurant in the mountains of Spain. The chorizo and paprika add spiciness and most of the ingredients contribute to the colourfulness of the dish. White wine is often used with chicken but here red wine would be good and would add to the rustic feel of this recipe. If you prefer not to use wine, simply add more water. Add more or less garlic and olives, to your taste.

2 skinless chicken breast fillets
50 g (2 oz) chorizo
1 medium onion
2 garlic cloves
1 medium red pepper
150 g (6 oz) tomatoes
10 ml (2 tsp) tomato purée
300 ml (10 fl oz) wine and water, mixed
5 ml (1 tsp) chopped fresh parsley
5 ml (1 tsp) paprika
freshly ground black pepper
1 large orange
black olives

Remove the skin from the chorizo and discard then cut the chorizo into small pieces. Chop the onion, garlic, red pepper and tomatoes. Put the chicken, chorizo, onion, garlic, tomatoes and tomato purée into a large saucepan with the wine and water. Cover and simmer over a medium heat for about 20 minutes. Add the red pepper, parsley, paprika and black pepper and cook for a further 10 minutes, adjusting the liquid as necessary, either reducing it or adding more wine or water. Cut the orange in half and squeeze the orange juice over the chicken just before serving. Add black olives to taste. Serve with rice.

]]> http://www.walking.org/p/chicken-val-bon/feed 0 Avocado and Orange Salad http://www.walking.org/p/avocado-and-orange-salad http://www.walking.org/p/avocado-and-orange-salad#comments Mon, 09 Mar 2009 12:22:38 +0000 Walking.org http://www.walking.org/p/avocado-and-orange-salad Avocado and Orange Salad is very quick and easy to prepare and can easily be taken to work as a light meal in a lunch box. Avocado pears are native to the subtropics of the Americas. Although cultivated for thousands of years, the avocado has only become widely known relatively recently. The avocado is very nutritious with the highest protein content of any fruit. The orange and sesame seeds add further goodness.

1 medium avocado
1 medium orange
1 slice toasted wholemeal bread
10 ml (2 tsp) toasted sesame seeds
½ lemon
salad leaves
freshly ground black pepper

Arrange the salad leaves on individual plates. Peel the orange and cut into segments, removing the pith. Cut the avocado into half, discard the stone and skin and cut the flesh into cubes. Arrange the avocado and orange on the salad leaves and squeeze the lemon over the avocado to retain its colour. Toast the bread then cut into small squares then garnish the salad with the croutons and toasted sesame seeds. Add some freshly ground black pepper.

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