10 day 10-a-day challenge

I recently read a post by Kezzie in which she challenged herself to see whether she ate 10 portions of fruit and vegetables per day, based on recent news that scientists say we should actually be eating 10-a-day and not 5 as previously advised.  That post inspired me to take the challenge myself and see whether I manage 10 portions of fruit and vegetables per day (although I was already fairly sure I wasn’t even reaching the originally advised 5!).

Coincidentally, I had read the news myself a few days before seeing Kezzie’s post and, after a discussion with Jan, ended up on the NHS website reminding myself of what constitutes a portion. Prior to that, I had assumed we were at least reaching the 5 on some days thanks to the amount of beans and chickpeas we eat, so I was horrified to discover that beans and pulses are only allowed to count as one portion per day no matter how many you eat! I had already decided then that I would need to start relying less on beans, but for the purposes of this experiment I stuck with our “normal” meals to give you an accurate picture of how we eat. So now you get to see just how awful my diet actually is…

Quick note: I’m not going to get into ridiculous fractions, so where an amount was less than 1 portion but more than half I will count it as half a portion. For instance, 7 cherry tomatoes is a portion so if I only had 5 I’ll call it half a portion.

I didn’t take photos of all my meals, so the collages are just a random selection. You can try to match the photos to the meals if you like 😉
I will also apologise in advance for the quality of my photography… I’m no good at food photos! Right, without any further ado, here we go:

Day 1:

Breakfast: Greek style yoghurt with honey and walnuts -> 0 portions
Lunch: Scrambled eggs with 5 cherry tomatoes -> ½ portion
Dinner: Tuna pasta bake containing:
– chickpeas and kidney beans (only allowed to count as one portion all together. Booo!) -> 1 portion
– Courgette -> 1 portion
– Tinned tomatoes -> third of a tin, so maybe 1½ portions?

Total: 4 portions

Day 2:
(I was in the office on this day so breakfast and lunch were purchased on the way and Jan was in charge of dinner!)

Breakfast: Chocolate croissant -> 0 portions
Lunch: “Veggie” baguette with avocado and feta -> I think it was ½ an avocado, so 1 portion
Dinner: Bread with cheese and ham -> 0 portions
Snacks: Dried apples and berries -> ½ portion
2 mini cakes -> 0 portions
Capri-Sun (contains fruit juice but definitely doesn’t count!) -> 0 portions

Total: 1½ portions

Day 3:

Breakfast: Nothing (naughty!) -> 0 portions
Lunch: Leftover tuna pasta bake (see above) -> 3½ portions
Dinner: Chilli con carne made with
– Kidney beans (not allowed to count because I had beans earlier in the day) -> 0 portions
– Red pepper -> 1 portion
– Tinned tomatoes -> half a tin, 2 portions?
Served in whole wheat tortillas with cheese and iceberg lettuce -> hopefully ½ portion
Snacks: Sweet potato crisps (sweet potato counts as veg. but I hardly had any crisps) -> o portions
Orange juice (can only count once no matter how much you drink!) -> 1 portion

Total: 7 portions

Day 4:
(We had visitors this day and dinner was at a restaurant)

Breakfast: Toast with jam (fruity but doesn’t count!) -> 0 portions
Lunch: Sausage roll -> 0 portions
Carrot, orange and ginger smoothie -> 1 portion
Dinner: Pizza with courgette and aubergine -> maybe ½ a portion
Panna cotta with a few bits of fruit -> 0 portions

Total: 1½ portions

Day 5:

Breakfast: Bread rolls with jam and chocolate spread -> 0 portions
Blood orange juice -> 1 portion
Lunch: Bread roll with cheese -> 0 portions
Dinner: Roasted butternut squash risotto
– Butternut squash -> 3 portions (it was a big vegetable!)
– Leek -> possibly ½ a portion
Snacks: Magnum ice cream (and I regret nothing!) -> 0 portions
Apple with almond purée -> 1 portion

Total: 5½ portions

Day 6:

Breakfast: Toast with jam -> 0 portions
Blood orange juice -> 1 portion
Lunch: Some just-add-water couscous thing -> 0 portions
Mango -> 1½ portions (I think)
Dinner: Corned beef hash. I always make it with baked beans, and this time I added borlotti beans as well to stretch it a bit since there weren’t as many potatoes left as I thought. -> 1 portion
Snacks: Mini packet of gummi bears -> 0 portions
Chocolate chip cookie -> 0 portions

Total: 3½ portions

Day 7:

Breakfast: Porridge (apple & cinnamon flavour, but not enough apple to count!) -> 0 portions
Lunch: Lemon pepper fish with potato croquettes -> 0 portions
Dinner: Pepper stuffed with a quinoa/bulgar wheat mix and feta cheese -> 2 portions
Served with salad consisting of the remaining feta cheese plus:
Lamb’s lettuce -> ½ portion
Apple -> ½ portion
Avocado -> 1 portion

Total: 4 portions

Day 8:

Breakfast: Nothing -> 0 portions
Lunch: Leftover stuffed pepper -> 2 portions
Orange juice -> 1 portion
Dinner: Sausage casserole containing:
Cannellini beans -> 1 portion
Carrots -> 1 portion
Tinned tomatoes -> 2 portions?
Served with sweet potato mash (counts as veg. Yay!) -> 2 portions
Snack: Chocolate brownie (and now you also know why I’m failing to lose weight…) -> 0 portions

Total: 9 portions

Day 9:

Breakfast: Chia & cashew muesli bar (contains raisins, but not enough) -> 0 portions
Lunch: Lemon pepper fish (yes, again!) -> 0 portions
Crackers with hummus -> 1 portion
Dinner: Chicken enchiladas made with;
Kidney beans (don’t count because of hummus for lunch) -> 0 portions
Courgette -> ½ portion
Tinned tomatoes -> 1 portion

Total: 2½ portions

Day 10:

Breakfast: Crackers (what? It’s a perfectly good breakfast 😉 ) -> 0 portions
Lunch: Orange juice -> 1 portion
Leftover enchiladas. I had half the amount I’d eaten the night before but I then had the other half for dinner since Jan didn’t eat his before he left for the weekend soooo….
Dinner: Leftover enchiladas. Dinner + lunch enchiladas combined -> 2½ portions
I ate my dinner enchilada with an avocado -> 2 portions
Snacks: An apple with almond purée -> 1 portion

Total: 6½ portions

So, what have I learned? Well, nothing that I didn’t already suspect: most of the time I fail to get up to 5 portions, never mind 10! I actually managed 5 portions 4 times (less than half the days *sigh), and all of those days were actually over the 5 (although once it was only over by half a portion!). I came closest to 10 portions on day 8 – should have replaced that brownie with an apple 😉

In the interests of full disclosure, I should tell you that I drank more juice this week than I usually would because I bought for breakfast when we had guests and I needed to get it used up, so apart from on day 3 (when I had a small carton) every day that I had juice I would normally have had one portion less. Usually I tend to shy away from juice because I feel calories that are used for drinks are wasted calories (mostly I drink water and tea – the tiny bit of milk in tea doesn’t make much difference to my calories). Juice is an easy way to get an additional portion though, so maybe I should consider drinking juice every day and getting extra exercise to make up for it? I do sometimes drink smoothies

So, what can I do to improve my fruit and veg intake? Well, apart from consistently drinking a glass of juice, I need to replace some of my pulses with other vegetables since I now know hardly any of them are allowed to count. There goes my lazy tuna pasta bake that doesn’t require me to chop any vegetables *sigh*. I could also replace most of my snacks with fruit – in February I ate an apple with almond paste most days, and that’s something I should probably try to get back into. An apple a day and replacing half the beans in meal with another vegetable would add two an extra portions and hopefully push those days that I do exceptionally badly at least up to the 5 mark! Finally, during these 10 days I ate leftovers for lunch three times (because Jan had forgotten to take them to work with him – which is why I ended up being left with 2 day old tuna pasta bake!). So another idea would be to make enough dinner for both of us to have some the next day and have leftovers for lunch more often instead of shoving some fish in the oven or eating a convenience meal containing few or no vegetables.

Do you eat 10 portions of vegetables a day? Would you be willing to take this challenge?

Check out Kezzie’s post for an example of someone doing a much better job at healthy eating 😉
And if you’ve actually read all this please feel free to award yourself a virtual gold star!

GBBO Bake Along: meatball toad-in-the-hole

toad-veg-gravyIf I was taking part in the actual Great British Bake Off, I would probably be disqualified for this contribution. Not following the rules at all, but meh… whatever. This week in bake off bake along, it’s batter week. My choices were supposed to be to make a batch of perfectly even Yorkshire puddings with a savoury filling, lace pancakes or churros. I don’t have any means of deep-fat frying, so initially I turned my attention to pancakes. Mine would have been filled with mince though instead of being lacy and intricate. Then I started thinking about Yorkshire puddings… from where my mind wandered to the fact that it’s been ages since we last had toad-in-the-hole. It’s basically a giant filled Yorkshire pudding, so it totally counts, right? We didn’t actually have any sausages, though… but we did have mince. Which lead me to the idea of experimenting with meatballs instead of sausages. And so meatball toad-in-the-hole was born.

I’ve had my toad-in-the-hole recipe for so long that I don’t even know who it belonged to originally, so apologies if I stole it from you! It’s pretty generic though so probably not really subject to copyright…

Ingredients

For the batter:
115g/4oz plain flour
Pinch of salt
Freshly ground black pepper
4 large eggs
300ml/½ pint of milk

For the meatballs:
350g mince
1 clove garlic
Herbs (I used dried parsley and fresh rosemary)
Chilli flakes
Cayenne pepper
Salt & black pepper, to taste

You will also need some oil or fat for frying the meatballs and for the oven-proof dish. I used olive oil for the former and sunflower oil for the latter.

Start by making the batter.

  1. Sift the flour, salt and pepper into a large bowl.
  2. Make a well in the centre of the flour and crack in the eggs. Use a wooden spoon to gradually beat the eggs into the flour then beat in the milk a little at a time until the batter is the consistency of double cream.
  3. Strain and push the dough through a sieve to remove any remaining lumps then cover and leave to stand for around 30 minutes.

While the batter is standing, pre-heat your oven to 200°C/400°F/Gas mark 6, then make the meatballs.

mince

  1. Start by placing your mince, herbs, garlic and seasoning in a bowls, as shown above. I used mixed pork and beef mince (the standard here), but you can choose your favourite. Mash all the ingredients together really well – you want garlic and herbs to be in all the meatballs!
  2. Using your hands, form the meatballs into roughly evenly sized balls. Squeeze out as much of the liquid as you can in the process (yes, part of the liquid will be blood. Sorry!). As you can see below, I got 12 out of mine.
    meatballs1
  3. Fry the balls lightly in oil for a few minutes. You don’t need to fully cook them through at this point (they will be in the oven for a while), but brown the edges enough to stop them falling apart. Or you could make proper meatballs with egg and breadcrumbs to hold them together. Meanwhile, put some fat or oil into an oven-proof dish and place it in the oven to heat for 5 minutes.
    meatballs2
  4. Remove the dish from the oven, place the meatballs into the hot dish, pour in the batter and then immediately return the dish to the oven and cook for 35-40 minutes until well-risen and golden brown. Whatever you do, do not open the oven before 35 minutes is up, otherwise your batter will deflate like a punctured bouncy castle, and there’s nothing sadder than that!
  5. Serve with vegetables of your choice (in our case aubergine fried in the leftover oil from the meatballs, but you may want to go with something healthier!) and, of course, gravy. For more people you could also add mashed or roast potatoes or more veg. This served 2 of us, but with added potatoes it will stretch to 4-6 people.

toad-hole

Jan asked me, since the meatballs were clearly not toad, what exactly is in the hole. Since they are round(ish), I thought maybe frog spawn.  What do you think… will frog spawn in the hole catch on?

See more batter week contributions here.

Recent doings #2

This is my version of the post that other people call “Currently”. I did one in November, and I decided that it was the perfect post for Kristin‘s new linkup, “What’s New With You”. So what have I been doing recently?

What's New With You
Watching: Farscape. Jan get season 4 for Christmas then we realised we never actually finished season 3, so we’ve been going through that. One more episode to go then we can move on to season 4.
Reading: Well, I already told you I completed the winter reading challenge. I’ve read a few books since then, but right now I’m half way through One Step Too Far by Tina Seskis. It started off good, but now I’m not so sure.
Planning: New Zealand, baby! We have a huge list of potential places, now we just need to narrow it down. Which is harder than it sounds!
Cooking: Bulghur wheat and avocado salad for last night’s tea. I’m trying to figure out more creative ways of using avocados since they’re supposed to be sooo good for you, so if you have any suggestions I’m all ears! (Or I suppose all eyes, since I’ll be reading them.)
Eating: Far too much chocolate. Switzerland is very, very bad for my figure (and my teeth)!
Visiting: Museums. Basel had its museums night a few weeks ago and we saw a very interesting exhibition about death and some amazing old maps of Basel, among other things.
Going: To Germany, for work. Tonight.
Celebrating: My 12th anniversary as Jan’s girlfriend! It’s tomorrow, so fingers crossed I don’t get back from Germany too late!

 

What have you been doing lately?

Recent doings

There are various versions of this type of post out there. Jane calls hers Mondaying (can you guess which day she posts them?), others take part in a linkup called Currently. Basically, the idea is you take action words ending in -ing and tell people the things you’ve been up to lately that the word describes. A way of updating people on your life and talking about things that aren’t worth a blog post of their own. Here’s my version.

DSCN4392

Watching: The Blackadder box set that I bought Jan for his birthday. I had only ever seen bits and pieces of it, mainly from the later episodes (plus the millennium special “Blackadder: Back & Forth). We’re now on series 3 and we’re loving it! And I didn’t even recognise Hugh Laurie!

Reading: My way through the winter book challenge. I’ve completed three categories so far and have just started my second book for the two books with the same title one. At the same time, I’m reading Possession by A.S Byatt for the one-word title category. I will have to read Persuasion eventually, but it won’t be for this challenge!

Cooking: All the pumpkins! We used the muscat pumpkin and the Baby Boos that we bought at the festival, so now I’m back to my usual butternut squash. I love pumpkin season!

Designing: A cross stitch pattern for a Christmas card! I’ll show you it once it’s stitched – which won’t be until I’ve finished the one from the guessing game. *Sigh*

Drinking: Tea. So much tea. I’ve been failing to get to bed when I should lately, which has resulted in tiredness throughout the day. Multiple cups of tea are the only thing getting me through!

Planning: New Year! We’ve decided not to go away this time, since we now live somewhere where it might actually be worth being on New Year’s Eve. Instead, we want to invite some friends to come and visit us here in Basel. I’ve mentioned it to a couple, now all we need to do is invite people properly and discuss a few details (such as what food to provide – raclette is a possibility (when in Switzerland…), plus a non-dairy option).

Buying: Too many books from the Internet. Nothing new there then! Also card making supplies and a few Christmas presents. Can  you believe November is more than half over already?

Wondering: Why WordPress have changed the post publishing screen again? It’s all different and I can’t find half the features – like what happened to the option to insert a link to your own blog without having to type in the URL? And how do I change the size of images now? Grrr! Whatever happened to “if it ain’t broke, don’t fix it”?

What have you been doing lately?

A Photo An Hour: 17 October 2015

October’s installment of Jane and Louisa‘s Photo an Hour linkup was yesterday, and for the second month in a row I actually remembered to join in despite having nothing particularly exciting planned. Jan was out for the of the day at a practice session for a choir he’s performing a concert with at the end of October and I have no friends here so it was just me, myself and I. Here’s how my day went:

10 a.m. I’m up! To start the day, the obligatory cup of tea and some porridgey stuff I spotted and found intriguing.

11 a.m. I want to go out so I’m taking a shower (hey, that’s almost a line from a song! Not intentional, promise!).

12 noon. Finally made it out. Now it’s cold I have to dry my hair, so getting ready takes ages. Plus I had to go back for my phone so I would actually know when it was time for the next photo!

1 p.m. Leaving the shops (photo actually taken slightly after the hour because I was in Aldi at photo time and I was afraid of getting in trouble for taking photos – lots of staff were hovering around!).

2 p.m. Walking home (I need the exercise). This is actually a side street as it was a bit more interesting than the main road I was walking down.

3 p.m. Just finishing my rather late lunch. Scrambled eggs with courgette (my idea of a healthy meal), a slice of toast with chickpea spread on (not pictured because I’d already eaten it) and of course a cup of tea.

4 p.m. A spot of housework! Not the most exciting photo, but I was hoovering at the time so what else should I have done?

5 p.m. I found a recipe for “healthy” biscuits (cookies) and was determined to bake them. Just a few of the ingredients gathered here – I then had to make my own mixed spice because it doesn’t exist here apparently.

6 p.m. Lining the baking tray with my new permanent baking “parchment” (clearly it’s not parchment, but Teflon).

7 p.m. Jan came home and made us each a cup of tea. Check out the matching mugs!

8 p.m. Cooking tea. Chicken with bulgur and beans.

9 p.m. Jan put the rugby on, so here’s the Haka.

Beer10 p.m. Half time nearly over. Drinking beer.

I went to bed just before 11 and decided not to stay up for the extra ten minutes and take a photo because I was convinced I had an even number. I was wrong. Symmetry ruined, grrr!

A photo an hour: Saturday, 21 March 2015

I managed to quickly upload these photos last night before Jan took the computer apart so that I could spend my lunch break writing up Saturday’s photo an hour. The chosen date happened to be the day of our leaving party, so for once the photos aren’t just drinking tea, cross stitching and doing housework! However, I also forgot to take any more photos after the party started so the day ends at 9 p.m. 😉

8:30 a.m. Faaar too early to be up on a Saturday, but I have loads to do. But first a cup of tea is needed! (Will there ever be a photo and hour day that doesn’t start with tea? I doubt it!)

9 a.m. (switching back to on the hour because I prefer it). Trying to find a recipe for the evening’s vegetarian option. It shall be curry, but which one?

10 a.m. Showered and dressed. How amazing are these tights?! I fully expected them to be ripped by the end of the evening, but they lived to see another wearing. Woo hoo!

11 a.m. Crushing biscuits, a.k.a wishing I owned a food processor!

12 noon. Melt chocolate, melt!

1 p.m. Taking a break from the kitchen to put together another box to be filled with things from the spare room.

2 p.m. Back to baking. Mixing flour and cocoa powder together.

3 p.m. The dairy-free chocolate and coconut cupcakes are out of the oven. Now they just need to cool so they can be frosted. Also, look at my fabulous new cupcake holders!

4 p.m. Switching to savoury food. Time to make cheese scones. (And immediately after taking that photo came the thought “Aaargh, it’s 4 p.m. and I haven’t even started peeling the potatoes for the curry yet!)

5 p.m. The potatoes are peeled and chopped, so I’ve decided to make a start on the chilli while I wait for Jan to return from the shops with the remaining curry ingredients.

6 p.m. Curry and chilli coming along nicely. (Please ignore the stack of dirty bowls in the background that I hadn’t got round to washing yet.)

7 p.m. First batch of sausage rolls done!

8 p.m. Moving things over to the table.

9 p.m. Finally everything’s ready (ages after our guests arrived)… let’s eat!

Aaaand that was it as far as photos are concerned. I didn’t get to bed until 3 a.m., but a photo an hour ended there. A very busy day, but the food was yummy! (I’m just glad the chosen date wasn’t the next day, otherwise this post would have consisted of 12 photos of half-packed boxes with different contents!)

You can see who else joined in this time on Jane’s and Louisa’s posts. Thanks for hosting, you two!

Gnocchi with leek and sausages in a creamy cheese sauce

DSCN0692At this time of year, all I want to eat are hearty, warming, comforting foods, like cottage pie, stews, pasta bakes and chilli. (This “phase” usually lasts from October until around Easter). This particular dish combines three of my favourite things: leek, potatoes (in the form of gnocchi) and cheese. It was actually supposed to be a recipe for gnocchi with vegetables in a creamy cheese sauce, but somewhere between doing the shopping and starting to cook, I managed to lose my courgette! It’s on the receipt, but it’s not in my kitchen. How on earth does one lose a courgette?! So I had a rummage in my fridge and improvised with a packet of Wiener-type sausages instead. Sorry vegetarians – my original recipe would have been for you!

Gnocchi with leek and sausages in a creamy cheese sauce

Ingredients (serves 2)
Butter (for frying)
400 g gnocchi
1 garlic clove
1 leek
4 Wiener (or Frankfurter, if that’s what you want to call them) sausages OR one large courgette/zucchini
1 pot of cream
Cheddar or other strong cheese (I used Swiss mountain cheese this time, because that’s what I had)
Salt & freshly ground black pepper
Cayenne pepper

Method

1. Heat some butter in a frying pan. While it’s heating, chop your garlic into smallish pieces then fry it in the butter.

garlic

2. Put some water on to boil in a pan. Chop the leek – I usually cut off fairly thick slices then quarter the slices – then place the it in the frying pan with the garlic. (If using courgette/zucchini, you should also dice that it this point and put it in the pan at the same time as the leek).

leek

3. Chop the sausages into bite-sized pieces.

4. Once the water has boiled, pour in the gnocchi and boil it for as long as the instructions for your brand say to (usually until bits start to float)

5. Drain the gnocchi then add it to the frying pan along with the sausages. Season with salt and freshly ground black pepper.

food

6. Pour the cream into the frying pan, stir it in and heat for a bit until it and the sausages are warmed though. Grate the cheese over the mixture, pausing every once in a while to stir it in. Keep adding cheese until the cream/cheese mixture forms a thick sauce/you think there’s enough (personally, I like a lot of cheese!). Stir in a pinch of cayenne pepper. Also add more salt/black pepper if you think it needs it.

7. Enjoy carbs covered in melty, cheesy goodness (see photo of the final product at the top).