Lentil Plato with Tomatoes and Asparagus

Plato (double) first three ingredients mixed together
140g Puy Lentils, cooked 20mins
80g toasted flaked Almonds
2 Albumen, lightly whisked
30ml Sunflower Oil
250g Asparagus, halved longways but leaving the tip whole on one half
225g baby Tomatoes, halved
garlic, chopped finely
30g Sheep’s milk Cheese eg Wensleydale, sliced thinly

PLATO (20min)
Pre-heated oven to 200C (Mark6) Poured Plato into oven dish lined with parchment paper, drizzled over 7.5ml Sunflower Oil and baked 20mins. Used half and set half aside.

TOMATOES (10min) ASPARAGUS (20min)
In large frypan, mixed the Asparagus with 15ml Sunflower Oil and fried 20min in all. Added 7.5ml Sunflower Oil to the pan and fried the Tomatoes in this for 10min. With 5min remaining added any oil left in the spoon to the pan and placed the garlic in this to blond a minute or two before adding to the Tomatoes. When ready placed the Cheese on the Tomatoes.

Complete protein 19.7
Saturated fats 10g

RE-HEATING the Plato that was set aside: pre-heated the oven to 180C (Mark4) turned Plato over and re-heated in same dish for 20min, using about 5ml of the Sunflower Oil to drizzle over and the rest to cook the vegetables, as above.

W 50abcd

Colours, sable round brushes and paper:
Cerulean with n.9
Perylene Green with n.7
Terre Verte with n.5
Watercolour paper NOT 280gsm 38 x 28cm

Muesli and Fresh Fruit (cold or baked) with Yogurt

single portions
the cereal can be doubled, nutritional value for this in bracket if different

1 dessert spoon full of Cocoa, about 5g
40ml hot water
1 ripe Banana
50g Muesli base eg Jordans Natural Muesli having removed the dried fruit
~170g 2% fat Yogurt eg Total
Warmed the bowl if cold, placed the Cocoa in the bowl, added the hot water and the Banana and blended with hand blender. Poured in the Muesli and stirred. Added the Yogurt to one side.

WARM BANANA MUESLI: this can also be warmed a little; as well as the hot water added to the banana and making the dish warm, the cereal can be placed to warm in the oven while preparing the other ingredients for about 2min

complete protein 16.5g
saturated fats 3.1g (3.4g)
uncompleted grain/nut/seed protein 7g (13.1g)

~300g sweet Apples, grated whole
50g Muesli base as above
~170g 2% fat Yogurt as above
Stirred the Muesli into the grated Apples and added the Yogurt in the middle.

~350g sweet Apple, roughly chopped, core removed eg Royal Gala
50g Muesli base eg Jordans Natural Muesli having removed the dried fruit as above
~170g 2% fat Yogurt eg Total
optional – 10ml Vanilla extract or the seeds of 1/2 Vanilla pod

Pre-heated oven to 180°C
Placed the Apples in microwaveable dish
Cooked the Apples 9min in Microwave on High heat setting
Heated the Cereal in pre-heated oven for just 2min
Stirred the Cereal into the Apples
Added 40ml hot water and Vanilla if using
Loosely flattened the mixture into a 20cm tin lined with parchment paper
Baked 10min
Served with the Yogurt

complete protein 16.5g
saturated fats 2.6g (2.9g)
uncompleted grain/nut/seed (gnus) protein 6g (12.1g)

50g Waitrose Muesli Base, this has no dried fruit or Almonds but Sunflower and Pumpkin seed instead – different nutritional value
complete protein 16.5g
saturated fats 3.2g
uncompleted gnus protein 6.4g

a few drops of Almond extract – not in future