Feel the Difference in Just Seven Days

 

In this chapter I have put together a selection of recipes from this book to tempt your taste buds and get you used to the sort of meals you can enjoy using low-cholesterol menus. They are just a guide. In reality, for instance, you are not going to make all the bakes in one week; if you make a batch of Blueberry Muffins, you’ll eat them up over a series of mornings, not have something different every day. And you won’t make two cakes for tea. By the way, the teatime treats are exactly that. Only have snacks if you are hungry – they are most certainly not compulsory! A slice of cake or a home-made biscuit is ideal to round off dinner instead of one of the more formal puds too.

And a note about lunches. Sandwiches or filled rolls are an excellent choice. Use wholegrain breads, only a scraping of sunflower or olive oil spread, choose lean meat, chicken, fish like tuna or salmon (canned in water, preferably, or brine) or very low-fat cheese and lots of salad. If you must use mayonnaise, don’t have too much and use a low-calorie variety.

 

DAY ONE

• Breakfast: Glass of tomato juice, Herrings in Oatmeal with wholemeal bread and butter, Tea or coffee with skimmed milk
• Lunch: Cock-a-leekie, Crusty bread, Virtually fat-free fruit fromage frais
• Teatime Snack: Granary Bread
• Dinner: Lasagne al Forno, Dressed Green Salad, Mocha Mousse

 

DAY TWO

• Breakfast: Half a grapefruit, Multi-cereal Cottage Loaf Rolls with a scraping of sunflower or olive oil spread, Reduced-sugar marmalade, Tea or coffee with skimmed milk
• Lunch: Mighty Chicken Loaf, English Mixed Salad, Apple
• Teatime Snack: Slice of Raspberry Angel Cake
• Dinner: Farmer’s Beans, Tropical Fruit Salad

 

DAY THREE

• Breakfast: Glass of pure orange juice, Real Oatmeal Porridge, Tea or coffee with skimmed milk
• Lunch: Haricot Bean and Ratatouille Soup with crusty bread, Apple
• Teatime Snack: Slice of Date and Walnut Loaf
• Dinner: Chicken Shack Pie, Melon with Minted Raspberry Drizzle

 

DAY FOUR

• Breakfast: Glass of pure orange juice, Blueberry Breakfast Muffins, Tea or coffee with skimmed milk
• Lunch: Mozzarella-topped Aubergines, Garlic and Herb Bread, Orange
• Teatime Snack: Almond Shortbread Slice
• Dinner: Kentucky Baked Turkey, Jacket-baked Potatoes with Yoghurt and Chives, Peas and sweetcorn, Rich and Creamy Brown Rice Pudding

 

DAY FIVE

• Breakfast: Slice of melon, Potato and Bacon Cakes, Tea or coffee with skimmed milk
• Lunch: Soused Mackerel with salad, Virtually fat-free yoghurt with honey
• Teatime Snack: Hazelnut Macaroon
• Dinner: Chicken Biryani, Green Pepper and Onion Salad, Honeyed Kiwis and Oranges

 

DAY SIX

• Breakfast: Glass of pure grapefruit juice, Better-than-bought Muesli, Tea or coffee with skimmed milk
• Lunch: Flageolet and Tuna Vinaigrette, A few strawberries and a virtually fat-free vanilla yoghurt
• Teatime Snack: Poppy Seed Scone
• Dinner: Italian Crostini, Pork Medallions with Juniper and Port, Savoury Potato Cake, Broccoli, Profiteroles with Hot Chocolate Sauce

 

DAY SEVEN

• Breakfast: Glass of pure orange juice, The Lean English Breakfast, Tea or coffee with skimmed milk
• Lunch: Pot Roast Paprika Chicken with Rice, Spotted Dick with Low-fat Custard
• Teatime Snack: Slice of Chocolate Angel Cake Deluxe
• Dinner: Golden Root Soup, Crusty bread, Banana

 

Notes on the Recipes

• All spoon measures are level: 1 tsp = 5 ml 1 tbsp = 15 ml.
• Ingredients are given in metric, imperial and American measures. Use only one set per recipe, never a combination.
• Eggs are medium unless otherwise stated.
• If you choose a low-fat spread, make sure it is suitable for baking and frying (read the labels).
• All herbs are fresh unless dried are specifically called for. If substituting dried, use only half the quantity or less as they are very pungent, but chopped, frozen varieties are a better substitute than dried.
• Always wash, dry, peel and core, if necessary, any fresh produce before use. Only peel produce if really necessary as the outer layers contain valuable fibre.
• All preparation and cooking times are approximate and are intended as a guide only.
• Always preheat the oven unless it is fan-assisted and cook on the centre shelf unless otherwise stated.
• The saturated fat, cholesterol and fibre contents indicated refer to the individual recipe only and do not include any serving suggestions.