Japanese Style broth with baked tofu

Japanese Style broth with baked tofu and courgette noodles

tofu

This recipe uses one of my favourite gadgets – the spiralizer (you can also buy a smaller hand held version).  It turns fruit and vegetables into great shapes that will hopefully encourage the whole family to eat more veg and eat less pasta, bread, rice and potatoes.

IMG_1380

 

If you haven’t got one a sharp knife or a vegetable peeler will work just as well.

 

 

 

This recipe is really tasty and anyone watching their weight or eating as part of the 5:2 fast diet will enjoy the tastes and textures without the excessive calories.

Japanese Style broth with courgette ‘noodles’ – serves 2, 210 calories per serving

1 ltr of boiling water

1 tsp chopped fresh ginger or ginger paste or ½ tsp ground ginger

1 chilli, 2 cloves of garlic chopped

1 tbls miso paste (suitable for vegetarians and vegans)

IMG_13831 tsp each of soy sauce, agave and lemon juice

large pinch of black pepper

1 carrot (100g)  – finely sliced

150g of each – leek (or onion), red pepper, both finely sliced

50g mushrooms or broccoli florets, 2 spring onions – finely sliced

140g courgette turned into ‘noodles’ with a spirialiser

handful of fresh parsley or coriander chopped

tofu

pressed tofu

Baked tofu: ½ block extra-firm tofu (drained and pressed), small drizzle of  olive oil,  3 tsp light soy sauce, 1 – 1½ tsp gochugaru or sriracha sauce

 

 

 

IMG_1381

 

 

 

 

140g courgette turned into ‘noodles’ with a spirialiser

 

 

 

 

  • Preheat oven to 220C/ gas 7/425F.
  • Cut the tofu into slices. Place it in a mixing bowl and add the olive oil, chilli sauce/paste and soy sauce. You may need to add a splash of water if it’s too thick. Gently mix to combine. Spread evenly on a baking sheet and bake for 10 minutes.  After 10 minutes, remove your baking sheet from the oven and flip each piece of tofu. Drizzle any remaining marinade over the tofu and bake for another 10-12 minutes.
  • IMG_9330In a large pan add ginger, chilli, soy sauce, lemon juice, agave, black pepper, garlic and miso paste to the boiling water. Continue to boil for a minute.  Turn down the heat and add the carrots and leek and cook for 2 minutes, add the pepper and mushrooms or broccoli .
broth

prepared by my cooking guest

  • Cook for 3 minutes then add the ‘noodles’ until the vegetables are cooked.
  • Check the seasoning and adjust.

This is now a popular dish for my vegan cooking guests to make

Serve in two large bowls, top with the baked tofu and scatter over the chopped herbs and sliced spring onions

broth

 

Additions

Small handful of unsalted cashew nuts  (28g)- 160 calories

1 tbls sesame seeds – 52 calories

 

Miso soup

Miso soup – 1 serving 80 calories 1.7g fat

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

In this cold and chilly weather what better way to stay warm than having plenty of miso soup, its simple quick and very satisfying.  And if you are watching your weight this is the perfect low calorie lunch option for all you 5:2 fasters

 

miso soup

the basic miso

2 tsp miso paste (make sure it is suitable for veggies and vegans i.e. no bonito flakes)

1 mug of boiling water

25g soft tofu – cubed

1 spring onion – finely sliced

¼ red pepper, chopped

few flakes of dried chilli

 

20 (large handful) spinach leaves or 1 Nori leaf, shredded

few fresh coriander leaves

  • Mix the miso paste with the hot water in the serving bowl or mug
  • Add in the cubed tofu, chilli flakes, spinach leaves or nori seaweed and sliced spring onion
  • Stir until the leaves are wilted and soft
  • scatter over some chopped fresh coriander (optional)
miso soup

The full works

 

 

IMG_2893Optional extras –  100g cooked sweet potato slices (90 calories), ½ tsp toasted sesame seeds (40 calories), few drops sesame oil (10 calories), 28g/small handful unsalted cashew nuts (150 calories), 2 sliced mushrooms (24 calories), soba noodles (28g will add 90 calories)

Souper quick soup

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Souper quick soup

IMG_0452November is world vegan month and It’s also meat free Monday, so why not try this really quick pea and mint soup for one.  You may have some left over mushy peas from your bonfire night and didn’t know what to do with them; well look no further! It is low in fat and calories; only 141 calories and a good source of protein and fibre. So excellent for the 5:2ers and healthy eaters amongst you!

½ 300g tin of mushy peas (I used Batchelors Mushy Chip Shop Style Processed Peas because they are the lowest in calories), 120ml boiling water, ½ tsp marigold vegetable bouillon powder, 6g (large handful) of fresh mint leaves or 1 tsp jarred mint sauce, 2 or 3 drops of lemon juice, salt and pepper to taste

website banner

Empty the peas into a small saucepan, add the vegetable powder and water, cook on a low – medium heat for 3-4 minutes.  Using a hand blender blend until smooth add in the chopped fresh mint and few drops of lemon juice.  Taste and add salt and pepper as necessary.  Serve in a warmed bowl

soup

This can be put in a container with a tight lid and taken to work for a delicious and nutritious lunch.  All you need to do is microwave on high for 1 minute.  You may need to add a splash more hot water as it will thicken

And don’t forget you can easily double or quadruple the recipe to make a souper warming meal for the whole family

 

Sweet potato curry

Sweet potato, chickpea and spinach curry – serves 2.  270 calories per serving

 

veg curry

Why not try this 5:2 fast diet curry,  the additions at the bottom of the page mean you can make it more substantial and also eat it on your non fast days

It works equally well with sweet potato, butternut squash or those Halloween pumpkins!

 

1 small sweet potato (100g) – chopped into bite sized pieces – you could also use pumpkin or butternut squash

1 small onion (50g) – chopped

1 medium chopped courgette or frozen peas (145g)

½ tsp vegetable oil

80g of spinach – fresh, frozen or tinned (and drained)

½ of a 400g tin of chickpeas – drained , reserve the liquid

½ garlic clove – chopped

Pinch chilli flakes

½ tsp curry powder

½ tin of chopped tomatoes

1 tsp tomato puree

1 tsp balti/curry paste

25 g per person of uncooked brown basmati rice (makes 80g of cooked rice)

Coriander leaves (optional)

IMG_8860

Frozen spinach

Frozen spinach

 

Fry the onion in the oil add the curry powder, tomato puree and curry paste and fry for 2 minutes.  Add the sweet potato (butternut squash or pumpkin) and cook for another 5 with a lid on.

veg

Add the courgettes (or peas), spinach, tomatoes, garlic, chilli, chickpeas.  If the sauce is too thick add some chickpea water.  Turn down the heat and simmer until the vegetables are soft (20-25 mins).  Taste and adjust seasoning, add more water if necessary

IMG_8888

At the same time cook brown rice (according to instructions on the packet) for about 20-25 minutes

veg curry

Sever the rice and curry.  Scatter over a few coriander leaves

Non-fast day additions

rotiMore rice 80g cooked – 90 calories

28g cashew nuts – 164 calories

small tandoori roti bread – 160 calories