I had an appointment today with my physiotherapist so I thought why not tie it in with lunch out? It was nice to be back around my university campus and I couldn’t resist a lunch looking over the Thames.
Plus it’s way better for my metabolism to eat my main meal for lunch.
I’ve found lately that I have a whole new relationship with salad. I never used to be one of those beings that order a salad. I always ordered the bacon and cheese burger with chips. Oh the shivers I feel down my spine thinking about the fat content in that!
I thought it best to explain that I’m not one of those people who order a salad. I don’t live carb-free, just low fat.
Well just so everyone is aware, carbs are good. Carbs keep you full. You can’t be expected to give up carbs to lose weight because you’ll just end up hungry.
So I order new potatoes with my salad. I have so much love for new potatoes. They’re literally so much lower in calories than the equivalent weight in pasta.
I really believe the reason I’ve managed to lose so much weight is because I’ve converted to potatoes and sweet potatoes rather than rice and pasta. I can literally count the amount of times I’ve eaten rice and pasta in the last five months on my hands.
Literally 100-150g of potatoes is all you need – and only around 120 calories – whereas when you cook a 100g portion of pasta (following the serving suggestions on the packet) you end up with a cooked weight of 200g per person and around 350 calories.
I did have a point for this post.. Just don’t give up your carbs. Some people may think it works, but if you’re dieting from an unhealthy weight like I was there was never any chance I would have survived this long without carbs (else I would have pigged out regularly on crisps!)
The other day was an anniversary for myself and my other half, and as such we went out for dinner.
Oh lord, not these struggles again. For some of you who may have read my earlier post, ‘the horror of eating out’, you might understand the levels of anxiety I was then feeling.
But why should I feel like that when I’m celebrating something? Surely you can still indulge in a celebratory meal that is healthy?
Well, you can. Just do it. My secret is to find the menu online of wherever you’re planning on eating and choose your dish in advance after looking up the nutritional information of the dish. You can find the nutritional information for a restaurant’s dishes online easily. So now I didn’t have to feel guilty indulging in anything. I had a steak and rocket salad, with a side of baby potatoes because I will never live carb-free.
I even had a cheeky sharer starter with my other half.
(And that was smothered in cheese!)
It just goes to show you don’t have to struggle with the menu there and then, with a bit of preparation you can feel good about what you’re eating.
So today I decided to make up my own recipe and completely wing it.
I’m not going to lie – it turned out pretty great. Obviously you can adapt this recipe based on your own personal tastes but having fish twice a week is highly recommended by health professionals.
I recommend buying a low fat salmon fillet – most on the selves in the UK are in the orange zone for fat and saturated fat. This salmon from sainsburys is low in saturated fat so is ideal for the recipe.
Baked pesto salmon
100g new potatoes, boiled and cooled
A handful of mixed salad
8 cherry tomatoes/ 1 tomato sliced
1 teaspoon pesto
1 teaspoon olive oil
1 teaspoon low fat salad dressing – of your choice
1 salmon fillet
Salt and pepper to season (I used garlic salt)
- Preheat the oven to 190 degrees Celsius.
- Remove any skin from the salmon fillet and place on a foil-lined baking tray. Use the oil to ensure the salmon doesn’t stick.
- Place the tray in the oven and bake for 18-23 minutes.
- Take the handful of mixed salad and put it on a plate. Add the cherry tomatoes, boiled new potatoes and seasoning. Use half of the pesto as a dressing – mix with a small amount of oil if the consistency isn’t runny enough.
- Add a small amount of the low fat dressing of your choice. I used balsamic glaze (I know my blood sugars are well controlled so I can allow it).
- Remove the salmon from the oven, place on the bed of salad and new potatoes, and use the remainder of the pesto on top of the fillet. Enjoy.
I know it’s a fairly simple recipe but I packed it with a lot of flavour. As mentioned, I used garlic salt. When I boiled my potatoes I added rosemary to increase the flavours of the dish.
I’ve managed to work out the calories in the dish based on the ingredients, but I’m yet to work out the fat and saturated fat of the dish, as well as the total sugars. Without the balsamic glaze, however, the sugars would be low.
Around 400 calories based on the salmon used.
Enjoy the first recipe I’ve posted that I made myself! It’s simple but gorgeous.