Cass’ high protein breakfast bar
I made this one up from cereal/meusli bar recipes on the internet! It’s basically a mash up of them all to make a cereal bar that’s high in protein
Serves: 24
Calories: 2147 cals total, 90 cals per serving
Ingredients:
100g Bran Flakes (335cal)
100g Oats (360cal)
100g Muesli (361cal)
200ml orange juice (56cal)
60g sultanas (90cal)
125g Vanilla Whey Protein (488cal)
50g Flora extra light spread (94cal)
2 tsp baking powder
200g apple sauce (204cal)
50g honey (160cal)
3 tsp sweetener
Each Slice (1/24th):
Energy kCal: 90
Protein:5.34g
Carbohydrate: 14.2g
Fat: 1.64g
of which saturates: 0.49g
Fibre: 1.38g
Sodium: 0.04g
Method:
- This one’s nice and easy! Mix it all together and then whack in a flat baking tray! Bake at 200 for approx 30 mins, but keep an eye on them and take them out when the top is golden.
Vanilla and Banana Protein bars
I decided to experiment with increasing the protein in my diet. Apparently, doing so helps you get that “toned look” faster! I didn’t fancy drinking protein shakes to try and do it, so I got hold of some Vanilla whey protein and made some little cake bars.
Serves: 64
Serving size: 2
Calories: 2509 cals total, 78cals per serving
Each Slice (1/64th):
Energy kCal: 39.2cal
Protein: 3.47g
Carbohydrate: 4.93g
Fat: 0.6g
of which saturates: 0.22g
Fibre: 0.32g
Sodium: Trace
Ingredients:
100g Oats (360cal)
100g Muesli (361cal)
180g Whey Protein (740cal)
100g extra light philidelphia (111cal)
115g skimmed milk powder (419cal)
4 egg whites (48cal)
125ml water
400g bananas, mashed (390cal)
20g honey (60cal)
Method:
- Mix together the oats, muesli, whey protein, skimmed milk powder.
- Mash the banana and add it to the dry mix along with the water, honey, egg whites and philidelphia. Give it a good stir!
- Pour into a flat baking tray and bake at 180 celcius for approx 30mins.
Source:
http://www.maximuscle.com/toolsanddownloads/recipes.html but changed it a bit 
Energy kCal 39.2cal
Protein 3.47g
Carbohydrate 4.93g
Fat 0.6g
of which saturates 0.22g
Fibre 0.32g
Sodium Trace
Low Calorie Carrot Cake (Attempt 2)
I did some research into carrot cake recipes and wanted something that was lower in oil. It was hard finding something. Some suggested using apple sauce but I didn’t think this would work. So, the revision to this recipe is that instead of adding 3tbsp of olive oil (400 calories) I added 150 squirts of spray sunflower oil (150 calories) which gave a big saving, but added an extra egg white. I also added a bit more baking powder. All over the internet recipes say “You don’t want a dry carrot cake” well, I do! This attempt turned out perfectly, how I’d imagined. The cake was dryer than the other one but not dry like a sponge cake. Instead of 202 calories for 1/8 of the cake it’s 169 calories. A great saving This is definitely the recipe I’m staying with and will be making it again!
You can't get much better than a slice of carrot cake with a nice cuppa coffee!
Serves: 8
Total Quantity: ?
Serving size: ?
Calories: 1352 cals total, 169cals per serving
Ingredients:
225g wholemeal plain flour (709 calories)
2 1/2 tsp baking powder
2 tsp ground allspice
12g sweetener (45 calories)
150g grated carrot (60 calories)
60g sultanas (176 calories)
150 squirts sunflower oil (150 calories)
100ml light choices orange juice (28 calories)
75ml skimmed milk (25 cal)
3 egg whites (36 cals)
Frosting:
100g extra light Philidelphia (111 calories)
1/2 lemon rind grated
Squeeze of lemon
2 tablespoons sweetener (8 cals)
1. Preheat oven to 180 degrees
2. Line tin with grease-proof paper
3. Filt flour, and spice then stir in the sweetener, grated carrots and sultanas
4. Mix the orange juice, 150 squirts of oil, and milk in
5. Whisk the egg whites until stiff then fold in evenly.
6. Spoon into tin and bake for 45mins.
7. Turn the cake out onto a rack.
8. When cooled, mix the Philidelphia, sweetener and lemon in a bowl then spread onto the cake. Taste to get the right lemon/sweetness balance
9. Cut into 8 slices (Or cut into 16 for 100cal slices)
The cake fresh out of the oven
The perfect texture
Toasted Pumpkin Seeds
If you’ve made the Thai pumpkin soup, don’t waste the seeds! They have a beautiful nutty flavour. WARNING: These are very high in calories so only have a few… or give them to someone who’s not on a diet! 
Pumpkin seeds
Ingredients:
The left over seeds from the Thai Pumpkin soup recipe
1 egg white
A generous sprinkle of salt and pepper
A generous sprinkle of curry powder
Method:
- After removing the seeds, give them a wash and then coat with an egg white.
- Add the salt, pepper and curry powder to taste and then drain the egg white off (e.g. use a sieve)
- Spread the seeds over a baking tray with a few squirts of oil
- Bake at 200 degrees for approx 15mins. They may stick to the baking tray so be prepared for some scrubbing
Source:
This idea was taken from 101 Cookbooks.
Thai Pumpkin Soup
I cooked this soup up with just the base (Veg + coconut milk) then took a ladel full of each and added a hint of Red Thai Curry Paste to one and Green Thai Curry Paste to the other to see which tasted best. However, both tasted great! So we couldn’t decide! I halved the mixture and made one of each. I found that the Green Thai curry needed 5 heaped teaspoons of the paste, whereas the Red Thai curry only needed 3 heaped teaspoons. I added a teaspoon at a time until it got to the right intensity. I’m not a big fan of coconut, so you’ll find that the soup only has a hint of coconut and is quite mildly spiced. You can add more coconut milk or paste to suit your taste. I’ve got 8 pots of the green and 6 pots of the red, so I should make my mind up which is my favorite eventually! It was a bit hard to guess how many calories were in the paste, but looking at the ingredients it is purely thai spices and no oil, so should be very low.
Thai Red Pumpkin soup
Thai GreenPumpkin soup
Serves: 8
Total Quantity: 3200ml
Serving size: 400ml
Calories: 800 cals total, 100 cals per serving
Ingredients:
85g white onion (Finely diced)
2kg pumpkin (Approx 500 calories!)
35g of spring onion + more to garnish
1625ml vegetable stock
2 tsp fish sauce
2 tbsp coriander stalk finely diced
A squeeze of garlic paste, or a few garlic cloves
Coriander leaves to garnish
150ml reduced fat coconut milk (110 calories per 100ml)
5tsp Green Thai curry paste OR 3tsp Red Thai curry paste
Method:
- Cut the pumpkin in half and scoop out the seeds. OPTIONAL: Put these to one side for toasting later
- Slice the pumpkin into strips (Like you would do a melon), slice the skin off and then cut into chunks. Place the pumpkin on a baking tray, with 10 squirts of spray oil and a generous sprinkling of salt. Roast for approx 30mins at 200 degrees.
- Once the pumpkin is soft, remove it from the oven.
- In a big pan fry the onion, 35g of spring onion and garlic puree in a few squirts of oil. When soft, add the pumpkin and diced corriander stalks.
- Add 125ml of veg stock and allow to soften. Once soft, use a hand blender to smooth the soup.
- Next, add the 2tsp of fish sauce, coconut milk and paste.
- Allow to bubble for 10 minutes and then blend.
- Serve with a dollop of creme fraice, a few corriander leaves and a sprinkle of spring onions on top, oh, not forgetting a nice crusty roll to go with it
Source:
I adapted this recipe from a newspaper clipping for Halloween food last October. I made the recipe last year and remembered it being nice so thought I’d attempt it again. The recipe uses fresh thai ingredients, but I decided to use the paste and add ingredients to my taste, so I’m proud to say this recipe is my own
The recipe I adapted from! As you can see - very different!
Big Winter Sausage Casserole
Big Sausage Winter Casserole
Serves: 10
Total Quantity: ?
Serving size: ?
Calories: 3400 cals total, 340cals per serving
Ingredients:
Teaspoon garlic purée
500g Red Onion – in thin slices (185kcal)
300g Celery – finely diced (51kcal)
400g Red Pepper – cut chunky (120kcal)
450g Carrots – Half lengthways, then slice (126kcal)
400g Mushrooms – Thick Slices (52kal)
200g Sweetcorn (164kcal)
Tin of Haricot beans Drained – 235g (150kcal)
2 tins Chopped tomatoes (208kcal)
200ml Red wine (160kcal)
Tin of baked Beans +juice – I use Tesco’s value beans as I find that they have the lowest calories and are cheap (210kcal)
2 tablespoons Tom purée (28kcal)
500ml chicken stock (20kcal)
20g corn flour (73cal)
3 bay leaves
Salt and pepper to taste
3 tsp oregano
2 tsp smoked paprika
2 tsp mild chilli powder
16 Tesco Light Choices Cumberland Sausages (72 cals per sausage – 1152cals total)
1 kg potatoes chopped in small cubes (700cal)
Method:
1. Fry the onions, garlic purée and celery in a few squirts of oil.
2. Boil the carrots until tender
2. Put the potatoes on the boil
3. Add pepper, mushrooms, cooked carrots, and sweetcorn and fry.
4. Add the wine
5. Add the chopped tomatose, beans, tomato puree and stock.
6. Add all of the herbs and spices and simmer for 5 mins.
7. Mix 2 tsp of corn flour with some of the liquid from the casserole in a separate bowl, then add the corn flour mix to the casserole
8. Grill the sausages, then cut in strips then add them to the pot
9. Drain the potatoes and then add them to the casserole.
Source:
I wanted to make a sausage casserole, but also a sausage soup recipe. However, I thought I might as well just join the two together! So this is a merge of the following 2 recipes along with my own twist on it all: http://www.goodtoknow.co.uk/food/284431/Quorn-sausage-casserole and http://www.goodtoknow.co.uk/food/148875/Sausage-and-bean-soup
River Cobbler with Roast Vegetables and Wedges
Total calories = approx 400
Serves: 1
Total Quantity: ?
Serving size: ?
Calories: 400
For the roasted veg:
100g courgette
50g onion
80g Cherry tomatoes
75g Mixed Peppers
Dash of olive oil
1 clove garlic
Sprinkle of thyme
Sprinkle of rosemary
Pinch paprika
Pinch salt n pepper
Pinch veg stock
Pinch mixed Italian herbs
For the wedges:
250g Charlotte potatoes (175cal)
Sprinkle of Thyme
Sprinkle of rosemary
Pinch paprika
Pinch salt n pepper
5 squirts oil.
Squeeze of garlic purée
For the fish:
River cobbler fillet (approx 120cal)
2 slices lemon
1. Slice veg in chunks and place in oven proof dish, sprinkle with herbs and oil.
2. Slice potatoes into wedges. Place in bowl and cover with herb mix and a few squirts of oil. Coat potatoes well. Place on an oven tray.
3. Place the fish into an oven proof dish and place sliced lemon on top.
4. Heat the oven to 220degrees.
5. Put the vegetables and potatos into the oven for 10mins.
6. When the 10mins is up, put the fish in for 15mins. After the additional 15 mins is up take the veg and fish out and put the fish on top of the veg, pouring all the fish juice over the top. Put the fish/veg back into the oven for 5mins.
7. Serve in the dish with the wedges on the side
Cous Cous stuffed peppers with River Cobbler
Serves: 1
Total Quantity:
Serving size:
Calories: Not accurate
PEPPER:
1 big red pepper
STUFFING:
50g cous cous (113g cooked) (185cal)
Diced Courgette
Diced Mushroom
Peas
Sweetcorn
Diced red onion
Garlic
SPICE MIX:
Sprinkle of Chicken stock, Pinch of Basil, Pinch of Paprika, Pinch of Turmeric, Italian mixed herbs, Coriander, Salt + pepper
FISH:
1 Fillet of River cobbler
1. Dice the vegetables finely.
2. Roast the pepper halves at 200degrees for 15mins. At the same time put the fish in the oven
3. Fry the vegetables
4. Whist the veg is frying stir the spice mix into the cous cous and cover with boiling water according to packet instructions. Cover with cling film.
5 . When soft, put the cous cous in the frying pan and mix with the vegetables. Take the peppers out of the oven and stuff with the cous cous. Serve with the cobbler and a salad.
Source
The idea for the stuffed peppers came from a Gary Rhodes book I picked up from Oxfam! It was just the idea though, I made it up as I went along and added the River Cobbler because I really love its flavor!
Italian Shepherd-less Pie
Total Quantity: ?
Serving size: ?
Calories: Approx 600 calories per serving.
For the main:
400g Mushrooms
200g Onion
180g Courgette
200g Red Peppers
2 tomatoes thinly sliced
200g lean Bacon
300g Quorn
600g Gnocchi
120g Low fat cheese
For the tomato sauce:
1tsp mixed herbs
1tsp oregano
1tsp basil
Squirt of Garlic purée
Squirt of Basil puree
Pinch paprika
Pinch garlic salt
Salt and pepper
800g Passata or tomatoes with basil
1. Dice the vegetables and cut the bacon thinly
2. Mix the tomato sauce ingredients together in a bowl
3. Fry the vegetables and bacon in a few squirts of spray oil and when soft add the Quorn.
4. Add the tomato sauce to the pan and simmer
5. Preheat the oven to 180
6. Whilst simmering, add the gnocchi to a pan of boiling water. Boil for 2-3 mins until the gnocchi floats to the top. Drain the gnocchi.
7. Add the main mix to an oven proof dish, then top with the gnocchi.
Sprinkle the cheese on the top and sliced tomato.
8. Put the dish in the oven and bake for 15mins until the cheese is melted and golden.
Source:
I saw this in either the Tesco or Sainsburys magazine. I adapted it by adding my own taste of herbs and spices, and vegetables.
Angel Food Cake
. Economy/value eggs are fine as you’re only using the whites and will save a lot of money!Chocolate Angel food cake
Serves: 10
Total Quantity: ?
Serving size: ?
Calories: 803cal, 80cal per slice
Ingredients:
125g plain flour (419cal)
37g sweetener (140cal)
12 medium egg whites (144cal)
1/2 tsp cream of tartar
30g cocoa powder (105cal)
Method:
1. Sift flour, cocoa powder and half the sweetener in bowl. Put to the side
2. Whisk egg whites and the cream of Tatar until soft peaks form
3. Whisk in the rest of the sweetener until thick
4. Fold in the flour mixture
5. Bake at 190 degrees for 30mins
Cupcake recipe
Serves: 20 small cupcakes, or 9 muffins
Total Quantity: ?
Serving size: ?
Calories: Total Calories: 495cal, 25 cal per cupcake (small), 55 cals per muffin
Ingredients:
78g plain flour (261 cal)
7.5 egg whites (90cal)
24g sweetener (91cal)
1/4tsp cream or tartar
15g cocoa (53cal)
Method:
Same as above, but bake for 15 mins.
Source:
Adapted from a recipe on the Waitrose website: http://www.waitrose.com/recipe/Angel_Food_Cake.aspx
