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 or warm) with Yogurt

single portions
if countering celebratory overindulgence, half the cereal quantity

1 dessert spoon full of Cocoa, about 5g
30ml or so hot water
1 ripe Banana
100g 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 mashed or 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 5min

complete protein 16.5g
saturated fats 3.4g
uncompleted grain/nut/seed protein 13.1g

~300g sweet Apples, grated whole
100g Muesli base as above
~170g 2% fat Yogurt as above
Stirred the Muesli into the grated Apples and added the Yogurt in the middle.

10ml Vanilla extract (or 1/2 Vanilla, seeds scraped out and the pod skin left whole)
~350g sweet Apple, roughly chopped, core removed eg Royal Gala
100g Muesli base eg Jordans Natural Muesli
~170g 2% fat Yogurt eg Total

Preheated oven to 170°C (optional)
Cooked the Apple and Vanilla in microwave 9min on high heat (eg 1000W) (or cooked in a small pan with about 250ml hot water for 20min) to make a sort of compote
Stirred the Cereal into the Apples
Loosely flattened the mixture into a 20cm tin lined with parchment paper
Baked 30min (or 40min without preheating oven)
Served with the Yogurt

Ingredients like baked version
Cooked Apple and Vanilla same as baked version and stirred in the Cereal, but served with Yogurt without baking first

complete protein 16.5g
saturated fats 2.9g
uncompleted grain/nut/seed protein 12.1g