PD/WLP Week 2: Report

 Blogger's Report on week 2 of NHS online Pre-diabetes programme:

• Carb intake: still struggling; given exercise levels, carb levels sometimes don't feel enough.  Have now asked for a suggested figure for a minimum amount of carbs per day, divided into complex carbs and high fibre veg
• 3 meals & 2 snacks a day needs more planning to avoid too much prep
• surprised at how much exercise is packed into an average week 

Comments from 'Human Guinea Pigs'

The 30+ male tested 67's Kale, Orange and Parmesan salad. 

'Yum! Never would have thought to airfry kale - love the tang of Parmesan and dressing, mixed with the sweet citrus from the oranges.  Recipe was very easy to follow.  I’ll definitely make it again!'

The senior 'guinea pig' has bought ingredients and will report back in due course.  

The blogger has genetic pre-diabetes and is following an NHS pre-diabetes trial to prevent the onset of diabetes, linked with digital health coach LIVA Healthcare

KALE & CITRUS SALAD

Don't forget to have a look at Welcome to the Blog (nav bar above)

for the New Year pre-diabetic weight loss programme & food news 

Wonderfully fresh, zesty side/snack for January...

Orange & Kale Salad
'Kale is my new best friend, especially when air-fried; this combo is mind-blowingly wonderful.'

67goingon50 has seen several variations of kale-citrus combos on the net but none struck a chord, for various reasons.  

Instead 67 tried using its favourite way of cooking kale, in the air fryer, and combining the results with a citrus dressing.

Score!  

The combo of crisply fried leaves, a bit of sweet, a bit of sour and some salty cheese is really rather wonderful.

Thankfully, kale is so much easier to prepare these days; the leaves come in small pieces and the ribs come away easily (save/freeze ribs for soups).

The recipe serves 2-3 but singleton/couples can prepare the dressing & fruit separately, air-fry half the kale and serve the dish with half the dressing & fruit as a side. The rest gets used up within 24 hours, airfried and served up as a snack or second side. 

Cost:  £2'ish (Jan 24)

Feeds: 2-3 as side/snack

1/2 bunch kale - about 3 cups or 226-283gm/8-10 oz

1/2 tbsp oil oil 

1/8 tsp salt 

Dressing

1/8 teaspoon lemon zest

1/2 tablespoon lemon 

 1 teaspoon orange juice  

1/8 tsp pepper.

One small orange, peeled, sectioned or sliced 

1/8 cup grated Parmesan

Method:

1. Add dressing ingredients to a small lidded jar; shake well; set aside
2. Prepare oranges; keep covered
3. Wash kale thoroughly; drain; pull leaves away from spine (freeze ribs for soup);  tear into bite-sized pieces; pour oil over leaves, toss; salt lightly, toss again.
4. Set air fryer to 190°C/375°F; when ready, arrange kale as best as possible in a single layer (you may have to cook two batches)   
5. Air fry 4-5 mins, shaking pan once to help even cooking; check at 3 minutes; the kale is done when crispy.  Remove leaves once they have crisped up; pour onto a plate lined with paper towels; leave soft ones a little longer 
6. Arange prettily on a platter with oranges peeking out and a snowy scattering of parmesan

Comment:

'I love, love this and am happy to have it whenever!'  Retired journalist

Please leave a comment in the box below

This recipe has been developed by B  Lee/ Bright Sun Enterprises and  may not be reproduced, in any form, without the author's written permission.

JANUARY'S TERRIFICALLY TASTY NO-SUGAR GRANOLA: easy, budget-friendly, vegan, high-protein & fibre,

Especially wonderful in cold, frugal January but terrific year round...

                        Nut & Seed Ultra Granola: No-added-sugar, High-Protein 

photo 15/6/16

(Updated 1/24)

This breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is very healthy.  The mix of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.  And, plant lovers, it's Vegan.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and the aroma of toasting grains and nuts wafts tantalisingly through your home.   

Organic Irish oatmeal* is the Blgger's first choice but standard oats work equally well.  Either way, with the money saved compared to packged granola, berries to scatter on top become more affordable. 

The ultra-frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time.                                   

Cost: min £3.50'ish depending on oatmeal (8/25 )

Serves: many; recipe halves or doubles nicely

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

updated links for fabFrugal

 The “Fabulously Frugal” Cookbook

from

“67 Going on 50”

LULU BOOKSTORE

(IOS & ANDROID)

£6.99

FOR BEGINNERS AND EXPERIENCED COOKS

 EASY & QUICK DISHES 

`LOW FAT/SALT/SUGAR BUT FULL OF FLAVOUR

SIMPLE INSTRUCTIONS

STANDARD INGREDIENTS & EQUIPMENT

 

links:  

IOS: https://books.apple.com/us/book/fabulously-frugal-from-67goingon50/id6443309798

ANDROID:  https://www.lulu.com/shop/bonita-lee/fabulously-frugal-from-67goingon50/ebook/product-mjdmvk.html?page=1&pageSize=4