Little Gems with Hazelnuts and Red Wine Vinegar

Griddling lettuce might seem odd, but it makes it soft with a crisp outer surface.

Serves 6.

ingredients

  • 6 little gem lettuces, halved, large outer leaves removed
  • Good drizzle of olive oil
  • 2 tbsp red wine vinegar
  • 2 tbsp hazelnuts, roughly chopped and toasted in a pan with a little oil

method

  1. Rub the lettuces with the olive oil and wine vinegar, then season
  2. Heat a griddle pan until smiling hot, then griddle the lettuce for 3 minutes on each side or until golden
  3. Transfer to a warmed dish and season well.
  4. Drizzle over any vinaigrette from the drizzle pan, then toss with the hazelnuts
nutritional information (approximate values)
1 serving
calories 76kcal
carbohydrates 1.4g
sugars 1.3g
proteins 1.3g
fats 7.2g
saturated 0.8g
fibre 1.2g

Tuna, Broccoli, Tomatoes and Chickpeas

This quick tuna sala recipe, made with broccoli, tomatoes and chickpeas, is high in protein and fibre but low in fat.

serves 4

ingredients

  • 185g tin eco-friendly tuna in spring water or brine
  • 2 x 400g tins of chickpeas
  • 2tbsp capers
  • 150g cherry tomatoes
  • Large bunch fresh parsley
  • 1 red chilli (optional)
  • 100g tenderstem broccoli
  • lemon wedges for squeezing

method

  1. Drain the tuna, then flake into a mixing bowl using a fork
  2. Drain and rinse the chickpeas, drain and rinse the capers
  3. Add them all to the bowl
  4. Halve the tomatoes and add to the bowl
  5. Chap the parsley, slice the chilli (if you don’t like spicy food, remove the seeds – or leave the chilli out completely), add to the bowl
  6. Bring a kettle of water to the boil
  7. Cut the broccoli into small florets, slicing the stems thinly, and put in a heatproof bowl. Pour the boiling water over the broccoli florets, leave for 2 minutes, then drain
  8. Toss the broccoli with the chickpea, tuna and tomato mixture, then season.
  9. Server with lemon wedges for squeezing
nutritional information (approximate values)
1 serving
calories 213kcal
carbohydrates 20.9g
sugars 1.9g
proteins 22.9g
fats 4.3g
saturated 0.5g
fibre 8.3g

14-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Lunch Legumes Chickpea Flour 340 g 1193.40 154.70 8.50 72.76 18.36 0.00
Lunch Eggs Scrambled Egg 3 egg 298.50 2.94 2.15 19.52 22.82 0.00
Lunch Vegetables Avocado 80 g 128.00 6.82 0.53 1.60 11.73 5.36
Lunch Drinks Low Calorie Ginger Ale (Tesco) 500 ml 5.00 0.50 0.50 0.00 0.00 0.00
Dinner Recipes Beef & Carrot Casserole 1 serving 645.70 26.55 16.50 91.12 21.14 6.61
Total 2274.60 191.51 28.17 185.56 74.14 11.97

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 1143 Happy

 

BG (mmol/L) Time Notes
7.6 09:20

 

13-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Nuts Mixed Nuts (Spar) 50 g 320.00 4.70 1.65 8.50 29.15 2.50
Breakfast Dairy Mature Cheddar Light (Cathedral City) 30 g 99.30 0.03 0.03 8.58 7.20 0.00
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Breakfast Salads Chick Pea Salad (Delphi) 220 g 288.20 40.04 3.08 14.83 9.68 10.12
Lunch Salads Carrot Ribbon Salad 115 g 33.35 4.95 1.61 1.84 0.58 0.58
Lunch Fish Tuna chunks in Spring Water (John West) 1 can 127.00 0.00 0.00 30.20 0.60 0.00
Total 871.85 49.72 6.37 64.51 47.31 13.20

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 3034 Happy Pleased with my BG improvement

 

BG (mmol/L) Time Notes
7.4 07:21
5.7 17:22
5.7 22:07
6.26 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral BMR (kcal) Muscle (kg)
07:12 82.1 52.0 25.1 2.71 26.8 14 1374 55.6

 

12-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Dairy Mature Cheddar Light (Cathedral City) 30 g 99.30 0.03 0.03 8.58 7.20 0.00
Lunch Salads Mozzarella & Sprouted Pea & Bean Salad 300 g 417.00 27.00 4.50 22.50 21.30 9.30
Lunch Fish Hot Smoked Salmon Fillets (Tesco) 1 fillet 202.00 4.50 1.80 21.10 11.00 0.50
Lunch Meat Minced Beef (Cooked) 500 g 1380.00 0.00 0.00 126.75 92.90 0.00
Total 2098.3 31.53 6.33 178.93 132.4 9.80

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 27135 Walking (480) Happy 12 mile walk taking in over 4100 foot total climb

 

BG (mmol/L) Time Notes
9.3 07:39
7.2 17:31
8.25 (avg)

 

11-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 3 cup 6.00 0.00 0.00 0.84 0.15 0.00
Breakfast Eggs Hard boiled egg 2 egg 156.00 1.12 1.12 12.58 10.60 0.00
Breakfast Dairy Mature Cheddar (Cathedral City) 30 g 124.80 0.03 0.03 7.62 10.47 0.00
Total 286.80 1.15 1.15 21.04 21.22 0.00

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 5521 Un-happy BG getting me down a little

 

BG (mmol/L) Time Notes
8.1 07:27 First reading of the day
10.2 09:38 Three black coffees later
9.15 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral BMR (kcal) Muscle (kg)
07:13 82.1 52.3 24.5 2.38 26.8 14 1374 55.3

 

10-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 3 cup 6.00 0.00 0.00 0.84 0.15 0.00
Breakfast Legumes Houmous (Tesco) 200 g 640.00 17.60 1.20 15.40 54.40 9.60
Breakfast Vegetables Carrot 100 g 41.00 9.58 4.54 0.93 0.24 2.80
Snack Nuts Mixed Nuts (Spar) 50 g 320.00 4.70 1.65 8.50 29.15 2.50
Lunch Salads Sweet  Mediterranean Salad 135 g . 4.73 4.73 1.76 0.68 2.57
Lunch Poultry Tikka Chicken Breast Slices 200 g 242.00 4.60 4.40 4.80 3.60 0.00
Snack Meat Mattessons Savagers Chorizo 70 g 295.40 1.40 0.35 17.50 23.80 0.00
Snack My_Category1 Salted Popcorn 20 g 97.60 8.38 0.06 3.22 5.30 1.72
Snack Meat Pork Scratchings (Mr Porky) 35 g 210.70 0.25 0.07 16.73 15.93 0.00
Dinner Fish Hot Smoked Salmon Fillets (Tesco) 2 fillet 404.00 9.00 3.60 42.20 22.00 1.00
Total 2256.7 60.23 2.60 111.88 155.24 20.19

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 4230 Un-happy In the office and no BG readings today

 

09-03-2016

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 3 cup 6.00 0.00 0.00 0.84 0.15 0.00
Snack Vegetables Carrot 100 g 41.00 9.58 4.54 0.93 0.24 2.80
Snack Legumes Houmous (Tesco) 200 g 640.00 17.60 1.20 15.40 54.40 9.60
Snack Nuts Mixed Nuts (Spar) 50 g 320.00 4.70 1.65 8.50 29.15 2.50
Lunch Salads Greek Salad (Tesco) 1 box 239.00 4.80 0.40 6.10 21.10 2.60
Lunch Poultry Chicken Breast (Tesco) Sliced 120 g 136.80 1.68 0.96 27.12 2.40 0.00
Snack Meat Pork Scratchings (Mr Porky) 70 g 421.40 0.49 0.14 33.46 31.85 0.00
Dinner Fish Skinless & Boneless Cod Loin 140 g 99.40 0.00 0.00 23.66 0.56 0.00
Dinner Legumes Broad Beans 120 g 116.40 14.04 1.56 9.48 0.72 7.80
Dinner Vegetables Farmhouse Mixed Vegetables (Tesco) 265 g 135.15 15.64 9.81 9.28 1.86 9.01
Total 2155.15 68.53 20.26 134.77 142.43 34.31

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 4360 Skiing (60) Unhappy Not pleased about my BG readings

 

BG (mmol/L) Time Notes
8.8 07:30 First reading no food or drink
9.8 12:00 1 hour after eating a snack
7.8 22:30 3 1/2 hours after eating cod and veg.
8.8 (avg)

 

08-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 5 cup 10.00 0.00 0.00 1.40 0.25 0.00
Snack Meat Pork Scratchings (Mr Porky) 35 g 210.70 0.25 0.07 16.73 15.93 0.00
Lunch My_Category1 Mozzarella & Sprouted Pea & Bean Salad 300 g 417.00 27.00 4.50 22.50 21.30 9.30
Lunch Poultry Fiery Piri Piri Chicken Chunks 180 g 223.20 7.74 4.50 39.06 3.60 1.62
Dinner Meat Ribeye Steak (ASDA) 220 g 404.80 0.00 0.00 52.80 21.78 0.00
Total 1265.70 34.99 9.07 132.49 62.86 10.92

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 2841 Happy Had a headache pretty much all day. Not something I normally suffer from

 

BG (mmol/L) Time Notes
8.8 09:35 First reading pre food or drink. Grrr
8.8 12:00 Second reading and no food only black coffee, Grrrr
7.8 16:15 Three hours after eating a bloody mozzarella and bean salad, Grrrrr

 

07-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 4 cup 8.00 0.00 0.00 1.12 0.20 0.00
Breakfast Fruits Apple (Ambrosia) 160 g 84.80 18.56 18.56 0.96 0.80 1.92
Snack Meat Pork Scratchings (Mr Porky) 35 g 210.70 0.25 0.07 16.73 15.93 0.00
Lunch My_Category1 Mozzarella & Sprouted Pea & Bean Salad 300 g 417.00 27.00 4.50 22.50 21.30 9.30
Lunch Poultry Chicken Breast (Tesco) Sliced 200 g 228.00 2.80 1.60 45.20 4.00 0.00
Dinner Recipes Butternut Squash, Chicken and Tarragon Traybake 1 serving 411.00 17.10 9.40 35.50 21.20 4.60
Dinner Vegetables Peas & Chantenay Carrots 250 g 235.00 20.50 13.00 7.75 11.25 10.75
Snack Drinks Low Calorie Ginger Ale (Tesco) 500 ml 5.00 0.50 0.50 0.00 0.00 0.00
Total 1599.5 86.71 47.63 129.76 74.68 26.57

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 2589 Happy

 

BG (mmol/L) Time Notes
7.9 09:10 First reading pre drink or food
5.0 13:22 Nothing to eat or drink for 3 hours
6.7 15:15 At least 2 hours after eating! Grr
6.5 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral BMR (kcal) Muscle (kg)
11:42 81.1 52.1 25.1 3.00 26.5 13 1382 55.6