Gok Tales

I recently had the pleasure of meeting the adorable Gok Wan, and this week I’ve been trying some recipes out of his new book.

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For my 5:2 fast day dinner, I made Vietnamese salad.  This is finely shaved fennel, carrot and cucumber, in a dressing made from sesame oil, fish sauce, palm sugar  and lime juice, with mint and corainder to garnish.  The dressing was lovely, but the raw veg were very crunchy.  I might try grating them next time.  But about 80 calories per portion, so its a good low-cal option.

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I’m always intrigued by new combinations, and I was looking forward to trying sweet potato and brazil nut curry.  Peel, dice and boil 500g (that’s about one large) sweet potato.  Dice one red onion and one red pepper, and saute in a wok.  I used coconut oil, but the recipe suggests rice bran.  Add half a tablespoon each of cinnamon, Chinese 5 spice, turmeric, and chilli powder.  When the veg have softened, add half a tin of light coconut milk.  Stir in the cooked sweet potato, and 50g chopped brazil nuts, and 3 tablespoons dessicated coconut.  Serve on flatbread or rice with a few blobs of yoghurt, and granish with coriander leaves.

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This was an interesting combination of textures, with the soft potato and the crunchy nuts.  And if I was avoiding carbs I would just have it alone rather than adding any bread or rice.  Around 450 cals per portion.

I like the book, but it doesn’t have a picture for every recipe, which is a shame.  It also could do with a bookmark ribbon.

5:2 Green Eggs And Ham

Eggs are a key part of my 5:2 meals.  At only 70 calories each, with egg white even less, their versatility and ease of cooking make them a must-have staple in my kitchen.

I made this scramble on a non-fast day, but it would work well on fast days too.  The cheese and avocado can be omitted for even fewer calories.

egg scramble with ham and brocolli

Ingredients:

1 cup Leftover cooked broccoli – 30

1 egg – 70

2 egg whites – 30

2 slices ham- 60

1/4 avocado – 40

20g hard cheese – 70

Total: Approx 300 calories and 30g protein.  Low carb.

Chop the brocoli into bite-sized pieces and place in a microwave bowl.  Blast for 30 seconds to warm it through.  In the same bowl add in the chopped avocado, and the ham, torn or cut into small pieces.  Break an egg and 2 egg whites into the bowl, and mix well.  Add some black pepper to taste.  Cook in the microwave for 1 minute, keeping an eye on it and stirring if needed.  Check that it’s solidifying nicely, but not too much.  Dot the cheese in thin slivers over the top, and microwave for a further 30 seconds to melt the cheese.

Spinach would work well in this too, and keep the “green eggs” theme.

Viva Las Vegas – Gambling

gambling machines everywhere

On Thursday morning we thought we’d better learn a bit more about gambling. It goes without saying that this is where Vegas makes its money, but it was somewhat shocking to comprehend just how much this is – the city makes so much money from gambling that it doesn’t need to charge any additional city taxes. This makes it quite an attractive place to retire to. Rooms in the casino hotels are cheap, because they want you in there gambling. Drinks are free while you’re playing, as the drunker you are, the more you lose. The croupiers are all very pleasant and helpful, and make the experience fun. Each morning, there are free lessons on the main table games – roulette, blackjack, and craps. But my moral compass struggled somewhat with the billions being made off what is basically people’s stupidity. The house ALWAYS wins.

Ceasars Palace by nightWe started with roulette, a game I’ve never really played before. The premise is simple – you pick a number that you think the ball will land on. Or you can pick several numbers. Or groups of numbers. Will it be a red number, or a black? Even or odd? Low or high? The lesson gave me enough knowledge to feel confident about what to do, but I still wasn’t drawn to it as there’s no real skill involved on the player’s part.

The next lesson was in Blackjack, and here I really did pay attention.  I knew there was a strategy table that advised when to split, double down, etc depending on what card the dealer was showing. Lady Luck still has her bit of fun, for sure, but playing this I felt you weren’t completely at her mercy, and the player can use a bit of maths and logic. To ask the dealer for another card, tap one finger on the table, while a wave of the hands over your cards means you dont want another.

The final lesson was in craps, which is what you see people playing all the time in films (and Friends). The throwing a pair of dice up an enclosed rectangular table looks dramatic, but I’m afraid I didn’t quite understand the maths or the logic involved, so I resolved to keep that one as a “watch only”.

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The other game which was very definitely “watch only” was Poker. There are dedicated glass-walled zones in all the casinos for those who’ve been working on their poker-faces, and I was intrigued at the variety of people playing – old, young, black, white, male, female, it clearly had a universal appeal. But I wouldn’t be nearly good enough to participate, and anyway, my face is always a dead giveaway.

I do understand poker hands, though, and on the recommendation of both Kevin our tour guide, and the blackjack croupier, we had a look at Pai Gow Poker, an Asian variation. Each person is dealt seven cards, from which they have to make two hands. The five-card hand should be the higher value one. Each player is only playing against the dealer, not the other players, so there can be lot of consulting and helping each other out, as long as the cards are kept over the table so they can be seen by the cameras in the event of a dispute. To win, BOTH your hands have to beat the dealers, and to lose, BOTH hands have to be worse. More often than not, one hand beats and the other loses, and so there is a “push” to the next round. This is indicated by a knock on the table with the knuckles. Most importantly, your bet stays on the table.

That’s the basic rules of play. There are some added features: the dealer uses 3 dice in a bell to decide the order of dealing the cards, and there is a “fortune” bet beside the main bet. The fortune bet looks at all 7 cards displayed by a player, and pays out on any winning combinations such as full house, run, straight etc. If the player puts above a certain amount as his fortune bet (eg $5), then he qualifies for an “envy” bonus, which means that a winning fortune payout to one player is also paid out to all those holding an envy mark.

After our gambling lesson, we explored the hotel’s pool area, which was pleasant, but not very exciting. The weather wasn’t sunny, but it was dry, so we went back to NYNY so that I could ride the roller coaster. It cost $14, was a fun ride, and don’t forget your ID when you’re paying by credit card! We’d planned to go to Freemont Street that night, and R was saving himself for a heart attack burger, a concept in such bad taste it could only happen in Vegas. Diners have to wear a hospital gown to eat the calorie-mountain, gut-busting, artery-clogging meals, and are spanked by a nurse-attired waitress if they don’t finish it. Those weighting over 350 pounds eat for free. We explored the eateries in the fake New York streets for something light to eat. I had a salmon burger, and he a small Caesar salad which came with very strange textured croutons.

We went back to our hotel aiming to have an afternoon nap, but played the Wheel of Fortune for a while, before deciding to give Pai Gow poker a try. Three hours later we’d had far too many free drinks to be going anywhere else, and I sensibly cashed in my chips and went to bed.

Hotel New York New York, a recreation of the Big Apple skyline, with added rollercoaster

 

Scallop brochettes

Scallop brochettes

Little queen scallops wrapped in prosciutto, served over wilted spinach. Skewers seasoned with lemon pepper, some Sicilian salt and lemon juice on the spinach. Total calories 155.

5:2 Thai noodles and aubergine slices

I’m just about at the stage of enjoying fast days now – I look forward to them the day before, I have fun planning interesting menus, and I know enough strategies to help me cope with the hunger pangs.  These are rare now – the odd rumbly tum, but it soon passes.

I’m having a “clear out the cupboards” kind of month, and some of the items I found lurking at the back of the freezer and fridge were a tin of light coconut milk, and half a bag of frozen scallops.  I also had some scallions, some zero/ miracle noodles, asparagus, mushrooms, and a jar of tom-yum paste.

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Rinse the noodles well.
Dry fry them in a frying pan. Move them to one side of the pan and add 3 sliced mushrooms, a few asparagus spears chopped into pieces, and 2 spring onions, sliced on the diagonal. (50 cals for the veg) Squeeze half a lime over them and cook for a few minutes until the veg are soft. Add half a pack of defrosted scallops (80 cals)to another part of the pan, and sear them on all sides for a couple of minutes.

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Bring everything together and add 100 ml (about 1/4 can) of light coconut milk (70 cals), and a good blob of tom-yum paste (50 cals). Stir well until everything is coated in the sauce, and serve in bowls with a sprinkle of sesame seeds (15 cals)

Should be around 280 cals for one very generous portion, done quickly in one pan.  I’d definitely try this again – I forgot I had some lemongrass in a jar, which would have gone really well with those Thai inspired flavours.

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On Thursday, my husband was cooking, and he made the little vegetable rissotto kieves from Sainsburys.  I experimented with baking aubergine slices without any oil.  I sliced them into thick rounds, and laid them on a piece of kitchen roll.  I rubbed some smoked paprika and some sea salt into each slice, and then arranged them on a baking sheet, lined with tinfoil.  I cooked them at 200 degrees for 15-20 minutes, turning the slices half way through cooking.

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Aubergine is 26 calories for 100g, and a whole aubergine is around 300g.  So say 75 cals for 7 or 8 good slices, which would do 2 as an accompaniement, or one hungry person on a Fast Day!

I’ll be experimenting with these further too, very simple, the spongy flesh absorbs the spices, so it’ll be fun trying different flavour combinations.

5:2 Golden Girls

I only did one fast day last week, but as I’m so close to my target that’s OK. This was because on my usual fasting day of Thursday, I was instead taking part in the Opening Ceremony for the World Police and Fire Games! It was a fantastic day, and I’ll blog about it separately.

One of the highlights was meeting Norn Irn’s Golden Girl, 1972 Olympic gold medal winner Dame Mary Peters.  It’s hard to believe that this sprightly, smiling woman dancing to a samba band on stilits is in her 70s!  She’s truly a testament to a healthy lifestyle – and to a positive mental attitude.

Dame Mary Peters and DJ Alan Simpson with a samba band

This week I had 2 reasonably good fasts.  I’d ended up witha  glut of courgettes in the fridge at the weekend, so I turned them into a simple stew with a head of little gem lettuce, some spring onions, also nearing the end of their useful lives, and some good quality herb stock.  The resulting stew is ridiculously low in calories – about 20-30 for a cupful – and so when I returned from my zumba class and my husband had some leftover prawn ravioli and tomato sauce, I was able to add those to my courgettes and still come in under calorie budget.

Wednesday’s fast was difficult – I felt really hungry to the point of nausea mid-morning, and had to eat a mini babybel and a packet of mini ryvitas to keep me sane.  For dinner I had a whole tin of Baxter’s carrot and coriander soup for 150 cals – really tasty with a gingery kick to it.  My other saviours that day were my caramel flavoured coffee, and some Morrocan spiced mint tea.

moroccan tea, flavoured coffe, a tin of soup

Who’s your Golden Girl?

5 and 2: Stuff my husband cooks

Up till now, I’ve usually picked 2 days in the week that my husband and I are doing different things, so that we’re not necessarily eating together. But lately he’s expressed more of an interest in preparing meals that we can share, or that he can cook for me. Now, that tends to be based around ready meals, but there’s certainly plenty of good choices out there!  We even found that the chicken with mozzarella, accompanied by roast Mediterranean veg, part of the Marks and Spencer dine in for a tenner deal, would meet the criteria.

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Our first trials were the new Love Veg range from Sainsburys.  He had the green risotto kievs ready for me after zumba one night – I had them with some salad leaves, tomato and cucumber, while he had the more calorific accompaniments of coleslaw and pasta salad.  They were absolutely delicious – I’d planned to have only 2 (they come in packs of 6 and are 116 calories apiece), but couldn’t resist having one more half.

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The other item from the range we tried was the spicy bean veggie burger.  It was OK – I wouldn’t be rushing out to try it again, but it was a pretty tasty 250 cals.

Pasta and sauce is a super-quick standby, but I often rule pasta off limits on fast days.  These little individual sized packs of cappelletti come in at 350 cals for the single serve, and when accompanied by a spinach and ricotta sauce at 100 cls for half the carton, can just about be squeezed into a fast day.

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Not really “stuff my DH cooks”, but he is terrible at buying bananas – cant bring himself to buy them singly, and so we often end up with over-ripe fruit, which I keep in the freezer for future use.  Banana ice cream is ridiculously easy to make, and I find it a lovely post-run treat.  I also had some strawberries about to be too ripe to eat, so I mixed about 15 of them with 2 frozen bananas, blitzed the lot with a blender, adding a dash of Malibu and a drop of almond essence.  Delicious served with a sprinkling of flaked almonds and a drizzle of balsamic glaze.

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What meals do you enjoy sharing with your family?

5 and 2: zumba and trout

I was delighted this week to get in touch again with my zumba class – thanks to the magic power of Facebook. Since finishing the half-marathon last month I’ve been running less, so I’ve been looking for different ways to keep active.  I love anything even vaguely dance-related, and it’s hard to do zumba without a smile on your face.

My Monday fast this week went well, and I’d found a tub of Tom-Yum soup in the freezer which I used for my evening meal.

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I still have to battle my sweet tooth, but I’ve found these cereal bars are nicely chewy for only 75 calories and a few grams of sugar.  The Tesco caramel one is my favourite.

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Wednesday was a non-fast day, and the supermarket were selling 2 trout fillets for £4.  I had one wrapped in foil with a few sliced mushrooms and some Greek basil.  And the other for my Thursday fast meal – I cooked it in a bowl with a plate over the top in the microwave – I added a few slices of lemon and a splash of white wine.  I served it with some asparagus spears, also done in the microwave, and a sort of tartare sauce made with fromage frais, capers and finely chopped pickled onions.  It was absolutely delicious!  I’m glad I’ve been reminded about trout – half the calories of salmon, much less fat, and the same amount of protein.

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All in all, a good week!

5and2: summer meals

Like many others on this way of eating, the warm summer weather has been great for encouraging the eating of salads. and getting out in the fresh air for some exercise. Having had some disruption due to holidays and the like, I got back into the swing of 2 fast days this week – and couldn’t quite believe how easy they felt!

I’ve got into the habit now of pushing through the fast morning on just black coffees, Bovril and flavoured teas.  On Tuesday I had a miso soup for lunch – I really enjoy these, just the right level of savoury saltiness, and quite satisfying.  For dinner, I made a microwave omelette with one egg, 2 egg whites, some sliced mushrooms and leftover roast chicken pieces.  I served it on a bed of salad leaves and a dollop of hot sauce.  Actually, the hot sauce wasn’t necessary…

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On Thursday I had an unavoidable lunch date with a friend (she was lending me a costume for a fancy dress party on Friday night).  We met at IKEA, where I chose the gravad lax, but didn’t eat the dressing, and added some simple side salad items – tomatoes, peppers, cucumber, pickles.  It’s nice not to feel restricted, and be able to find SOMETHING to eat while being a lady-who-lunches.  Dinner was a simple salad plate – pastrami, mushrooms and cucumber, with some roast red peppers from a jar.  I followed this with a couple of tablespoons of cottage cheese mixed with 10 raspberries – very tasty indeed!

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I made myself a cooling drink of water infused with cucumber, Greek basil and lime, and swanned around in a maxi dress pretending I looked sophisticated 😉

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I had no headaches, no insurmountable hunger pangs – I do still feel quite tired on fast day evenings, but I sleep really well, which is a blessing in this heat.

5and2: egg quarko, and steamed sea bass

Had a pretty good fast on Monday, after an indulgent weekend.  Enjoyed my miso soup at lunchtime, and had a little carton of mandarin segments in juice mid-afternoon.

Mussels are fab – even my normally seafood-hating husband loves them.  And there’s plenty of packs in sauce available in supermarkets these days, so they make a quick dish that I can share with him.  We had the Tesco ones in a white wine and garlic sauce (126 calories per pack), and I even had enough calories for a small hunk of baguette to dunk into the sauce. Lovely!

I was experimenting with healthifying snack recipes, and I came up with this version of egg mayo, using quark instead.  Take one hard boiled egg, and smash it with a blob (30-50g) of plain quark.  Add celery salt and black pepper to taste.  Around 100 cals for that.  I had it piled onto a couple of ryvitas – the black pepper are my favourite flavour. Yum!

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Thursday’s fast was tricky – I had a blinding headache, which I fought off with Bovril, Marigold, and Miso, and went for an express head and neck massage during my lunch hour.  I regretted that, as she seemed to spend a lot of time trying to get the knots out of my shoulders with her elbows.  Ouch!

Lovely evening meal – fillets of sea bass, steamed with 2 thinly sliced chestnut mushrooms and 3 sliced spring onions, a few slivers of sushi ginger, and a splash of low-soy-sauce.  250-300 calories of  gourmet deliciousness – this is good enough even for non-fast days. Wow!

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I might take a break from 5and2ing for a while – it’s my half-marathon next week and I want to make sure I’ve fuelled my body properly for that.  And the following week we’re off on holiday.  I MAY try the occasional 24hr fast, but to be honest, it’s unlikely.

Stay safe, stay healthy, and keeeeeeeeeep fasting!