Tag Archives: pak choi

Monday, February 12th 2018: Week 7 of Healthy Eating

On my Menu today:

Breakfast: Bananas & Natural Yoghurt blended together with one glass of smooth Orange Juice


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Ingredients:

  • 3-4 Bananas (Depending on size. If small, 3-4. If medium – large, 2-3 will do fine)
  • Half a pot of natural yoghurt

Method:

  1. Peel the bananas and break them up into 4 or 5 pieces each.
  2. Place into jug/bowl
  3. Pour a good portion of the natural yoghurt on top of bananas
  4. Blend until it is as smooth as possible
  5. Pour into bowl for serving
  6. Enjoy 🙂

Lunch: Brown sandwich with ham, lettuce and coleslaw


*Image to follow*

Dinner: Rib-eye steak with chilli sauce, mushrooms and stir-fried Pak Choi (Serves 4)


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Ingredients:

  • 4 ribeye steaks
  • 1 tablespoon rapeseed or olive oil
  • Salt and freshly ground black pepper
  • 250g mixed mushrooms, cleaned and roughly chopped

Chilli Sauce

  • 30ml sweet chilli sauce
  • 60ml dark soy sauce
  • 30ml sesame oil
  • 60ml water

Stir-fried Pak Choi

  • 4 heads of pak choi, cleaned and sliced lenghtways
  • A little rapeseed or olive oil
  • ½ red onion, peeled and thinly sliced
  • 1 chilli, deseeded and finely chopped
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce

Method:

  1. Brush a little oil over the steaks and season the steaks with salt and pepper. Heat a non-stick frying pan until very hot. Cook the steaks, two at a time, for about 2 minutes on each side, depending on how thick they are. Remove from the pan and keep warm.
  2. Heat a little oil to the pan then add the mushrooms and cook for 1-2 minutes. Combine the sweet chilli sauce, dark soy, sesame oil and water in a small bowl, stir and add to the pan with the mushrooms. Allow to cook for 4-5 minutes until the sauce has reduced and is beginning to get sticky. Taste and season.
  3. While the sauce is reducing heat a little oil in a large frying pan or wok. Add the pak choi, red onion and chilli and stir-fry for a couple of minutes until the pak choi has wilted. Stir through the sesame oil and soy sauce. Taste and season.
  4. Place the steaks on serving plates. Spoon the sauce over the steaks. Serve with the mushrooms, pak choi and some sautéed potatoes.
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Wednesday, January 3rd 2018: Day 3 of Healthy Eating

Today was a bit of a struggle as I was craving chocolate chip cookies. But day 3 has passed without any chocolate and any bad snacking habits. Treat day begins on Friday (Until Saturday) but I really feel if I put my mind to it, I can go another day without something sweet.

On the menu today there was:

Breakfast: Bananas & Natural Yoghurt blended together with one glass of smooth Orange Juice


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Ingredients:

  • 3-4 Bananas (Depending on size. If small, 3-4. If medium – large, 2-3 will do fine)
  • Half a pot of natural yoghurt

Method:

  1. Peel the bananas and break them up into 4 or 5 pieces each.
  2. Place into jug/bowl
  3. Pour a good portion of the natural yoghurt on top of bananas
  4. Blend until it is as smooth as possible
  5. Pour into bowl for serving
  6. Enjoy 🙂

Lunch: 3 Swedish crackers with ham & goats cheese. Water to drink.


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For lunch today, I had 3 of these Swedish crackers with goats cheese, ham & a 33% less fat spreadable cheese.

Dinner: Salmon Pak Choi (Serves 2)


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Ingredients

  • 2 x 100g salmon fillets

For the Marinade

  • 2 tsp reduced soy sauce
  • 2cm piece ginger – peeled and finely chopped or grated
  • 1 garlic clove, finely chopped
  • 2 tbsp lemon or lime juice
  • 1 tsp sesame oil

For the Stir-Fried Noodles

  • 85g vermicelli rice noodle
  • 2 tsp rapeseed oil
  • 1 tsp sesame oil
  • 1 spring onion trimmed and thinly sliced
  • 1 garlic clove, finely chopped
  • ½ red chilli, deseeded and finely chopped
  • 2cm piece ginger peeled and finely chopped
  • 100g sugar snap peas
  • 100g pak choi (or spinach)
  • 1 large red pepper, sliced
  • 1 tsp soy sauce
  • 1 tsp Thai fish sauce
  • Juice ½ lime
  • 1 tbsp finely chopped coriander

Method

  • Make the marinade by mixing together all the ingredients. Place the salmon fillets in a small bowl and spoon over the marinade, turning the fish so that it’s nicely coated. Cover with cling film and leave to sit for 10 mins (or longer if you have time).
  • Meanwhile, cook the noodles following pack instructions, then drain and sit them in a bowl of cold water.
  • Heat a non-stick frying pan. Add the salmon fillets, skin-side down, and leave for 3 mins. When the fish is slightly crispy, flip over and cook for a further 3 mins on the other side. Just before you remove the fish from the pan, add any remaining marinade and let it sizzle for 10 secs. Place 2 of the fillets, skin-side up, with their juices on a plate and cover with foil to keep warm.
  • In a frying pan or wok, heat the rapeseed and sesame oils over a high heat. Add the spring onion, garlic, chilli and ginger, and stir constantly for about 1 min. Add the sugar snap peas, pak choi and pepper, and stir for another 1-2 mins, then add the cooked noodles. Toss well, then add the soy sauce, fish sauce and lime juice, and mix until well combined and the pan is sizzling.
  • Remove from the heat and divide between 2 bowls. Top each with a salmon fillet and drizzle over any juices. Sprinkle with coriander and serve.