Frenchies Food Diary #16

This week is when the days are at their longest, cannot believe Wednesday already marks the longest day of the year. I’ve taken Monday off work – treated myself to a nice long weekend so I won’t be prepping until Monday afternoon, but will still get it done. I ALWAYS factor in an hour or 2 into my weekend plans for meal prep. I think it’s so important to get ahead of your week, be prepared and stay on track by meal prepping. 

Breakfast

 

Fancy something sweet for breakfast? After all who doesn’t love dessert for breakfast.

 

Caramelised Banana Fritters with Cottage Cheese

 

Ingredients

– One Small Banana

– ½ pot of Cottage Cheese/Yogurt (150g)

– Cinnamon

– Blueberries

– Desiccated Coconut Flakes

– Mixed Seeds

 

1. Chop Banana into small pieces, or just half down the middle.

2. Fry in a pan lightly in cinnamon until browned and remove from pan.

3. Place Cottage Cheese/Yogurt in a bowl.

4. Sprinkle with Coconut Flakes and small tbsp of mixed seeds.

 

Lunch

 

Spicy Lentils in Tomatoes Sauce with Green Beans and Spinach.

 

Always looking for new recipes to try out, this week for no reason in particular I am going with some fish for lunch. If you’re not keen on the idea, then you can indeed add in Turkey, Beef or Chicken to this recipe. I got a craving for lentils last week, hence the inspo here.

 

Lentils come with a whole range of health benefits:

Low in calories and high in nutrition, lentils are the perfect legume to eat in the summer cold or hot, and ideal on any vegetarian dinner plate. As most of you know, I usually gravitate towards foods that are easy to cook, and lentils are amazingly hassle free. They also have a high nutritional value that anyone can benefit from by incorporating them into their diet. They help lower cholesterol, aid with heart health and digestive health. They stabilise blood sugar levels and are a good protein source. They increase a steady, slow burning energy and include fibre, protein, minerals and vitamins proven to keep you feeling full and satisfied for longer.

 

Ingredients:

 

– 1 medium Onion

– 2 tbsp of Curry Powder

– ¼ tbsp. of Cayenne Pepper

– 1 Jar of Tinned Chopped Tomatoes

– 2 Cans Cooked Lentils – 300-400grams approx

– 1 Lemon Juiced

– 1 bag of Mangetout Green Beans

1. In a large saucepan, heat oil over medium. Add onion; season with salt. Cook, stirring frequently, until beginning to brown, 5 to 8 minutes.

2. Add spices; cook, stirring, until fragrant, 30 to 60 seconds.

3. Add tomato sauce, lentils, and 1 cup water. Simmer until slightly thickened, 5 to 10 minutes. Stir in lemon juice; season with salt.

4. In a separate saucepan, bring water to boil, and boil Green beans until crunchy

5. Store when cooled in separate containers.

 

Each portion should contain 100-120grams of Spicy Lentil mix and a nice portion of veg/spinach.

 

Dinner

 

Chicken Stirfry with Grilled Veg and a zesty summer salad.

 

This one is ideal hot or cold – and as you know, I love my salads but indeed you can switch the salad for Rice or Pasta or Sweet Potatoe.

 

Ingredients

 

– 1 medium Onion

– 3 Sliced Peppers

– Cup of Garden Peas

– 4-5 Chicken Breasts Diced

– Cajun, Curry and Chilli Spices

– Salt and Pepper

– 2-3 Courgettes

– 1 Cucumber

– 1 punnet of Cherry Tomatoes

– 3 Lettuce Gem Head

– 3-4 Cooked Beetroots

– 1 Lemon Squeezed

 

 

1. Line a baking tray with Tinfoil.

2. Largely Chop Courgettes into chunks. Season with Garlic and Salt and place in oven to bake.

3. In a large saucepan, heat oil over medium. Add onion; season with salt. Cook, stirring frequently, until beginning to brown, 5 to 8 minutes.

4. Add chicken and spices; cook, stirring, until fragrant, 5-8 minutes.

5. Add in Peppers and Peas

6. Leave to Simmer, 5 to 10 minutes and add extra Salt and Pepper if required

7. In a large bowl, chop Lettuce, Cucumbers, Beetroot and Tomatoes into small pieces.

8. Add Lemon Juice, Balsamic Vinegar, Salt and Pepper and Stir.

9. Store all foods when cooled in the Fridge and portion accordingly.

 

Each portion should contain approx. 100-120g of Chicken StirFry with 3-4 Courgette Chunks and a nice portion of salad.

 

Have a lovely week all,

Sophs xx 

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