Lentil Plato with Carrot and Pumpkin

single portion plato, double portion veg
for the Pumpkin the flavours are from Jamie Oliver’s Roasted Squash recipe

70g Red Lentils, cooked 25min, draining the Lentils well
40g roasted chopped Hazelnuts
1 Albumen, lightly whisked
30g Table Cheese, finely grated
30ml Sunflower Oil
1Kg Green Pumpkin, halved, quartered and each quarter divided into three or four
pepper, coriander, fennel seed, marjoram, chilli powder, garlic powder all ground together
550g Carrots, sliced into medium rounds
ginger, sliced not too small
cloves(gr)
1 Nutty Bread Roll

VEGETABLES (50min)
Preheated oven to 210°C
Placed the Pumpkin wedges, skin side down, and Carrot rounds into large oven dish, drizzled over both the 30ml Sunflower Oil, sprinkled evenly the herbs and spices from (pepper to garlic) over the Pumpkin
and the ginger and cloves over the Carrots
Baked 50min in all
22min before the end lowered the temperature to 180°C to cater for the Plato

PLATO (20min)
A few minutes before starting lowered the oven temperature to 180°C
Prepared the Plato by mixing together the first three ingredients
Made a small circle of the Plato in a small metal oven dish lined with parchment paper
Baked 20min

Served with the warm Nutty Bread

complete protein 27.9g
saturated fats 11.9g

Nutty Bread, Munchkins and Lentil Soup

lentil soup was changed for preference

NUTTY BREAD (an hour or more)

500g Classic Ciabatta Bread Mix eg Wright’s and following the instructions on this packet, basically
15ml Olive Oil
200g Chestnuts
70g Pine Nuts
nutmeg(gr pepper(gr) ground cinnamon
some semolina for the kneading and sprinkling
some oil for greasing the tin

In a bowl mixed the Bread mix with up to 350ml lukewarm water (used about 260ml) kneaded 5min until dough is smooth
Added 15ml Olive Oil and kneaded 1min more
Pressed the sticky dough out onto semolina floured surface to vaguely 15 x 30cm and rested in warm place 10min
Carefully roasted the Pine Nuts in a dry frypan until golden and then added the Chestnuts and ground spices (pressed the nuts onto the bread and sliced, but it kept falling apart so better to..) mashed the Nut mixture with a potato masher and pressed onto the Bread rectangle, rolled up and sliced into 10 rolls
Placed the rolls cut side up onto a large round and greased tin, sprinkled lightly with semolina and covered loosely with cling film
Rested 30min
Preheated oven to 200°C
Baked 20min

LENTIL SOUP (40min)
140g Red Lentils
mixed herbs

2 Munchkins, seeds scooped out
30ml Sunflower Oil
garlic chopped
red chilli chopped

Preheated oven to 210°C
Poured 7.5ml Sunflower Oil into each Munchkin, covering the surface inside, mixed the chilli and garlic into the Oil in both Munchkins
Placed in oven dish
Baked 50min

Brought 500ml water to the boil with 15ml Sunflower Oil in a saucepan, poured in the Lentils with the mixed herbs and simmered 45min (quite watery so may use 350ml water in future)

Bread
incomplete grain/nut protein per roll about 7.3g
saturated fats per roll about 0.6g

Lentil soup and Munchkins
incomplete legume protein 15.2g
saturated fats 3.3g

Soup, Munchkins and two Rolls of the Nutty Bread:
complete protein 14.6g
saturated fats 4.5g

W 165 abcd


Sable round brushes, colours and paper:
n.3 Winsor Red Deep (unused)
n.8 Raw Umber (unused)
n.10 Mayan Blue Genuine
Watercolour paper NOT 280gsm 38 x 28cm

Chico Plato with Fennel and Cauliflower

single portion

195g tinned Chickpeas
40g crunchy Peanut Butter
1 Albumen
30ml Sunflower Oil
350g Fennel, sliced medium thin, stems across, bulb longways, fronds set aside
garam masala, heated for a moment in a dry frypan
coriander leaves, chopped
275g Cauliflower florets, made quite small
curry spices, heated for a moment in a dry frypan
30g Wensleydale Cheese

PLATO (20min)
Preheated oven to 190°C
Prepared Plato by mixing together the first three ingredients
Made a small circle of the Plato in metal oven dish lined with parchment paper
Baked 20min

FENNEL (21min)
In medium large frypan, fried the Fennel and garam masala in 15ml Sunflower Oil for 20min
10min before the end added the fronds
At the end added the coriander and fried another minute to heat through

CAULIFLOWER (21min)
In small frypan, fried the Cauliflower in 15ml Sunflower Oil for 20min trying to keep the moisture in with lid some of the time
10min before the end stirred in the curry spices
5min before the end transferred into same pan as Fennel to retain moisture and continued to cook
2min before the end added 30ml hot water
At the end of cooking stirred in the Cheese and fried another minute to melt the Cheese

complete protein 12.1g
saturated fats 13.3
26.4g uncompleted legume protein

W 164 abcd


Sable round brushes, colours and paper:
n.3 Rhodonite Genuine (unused)
n.7 Indigo (unused)
n.10 Phthalo Turquoise
Watercolour paper NOT 280gsm 38 x 28cm

Chico Plato with Cavolo and Carrots

single portion

195g tinned Chickpeas
40g crunchy Peanut Butter
1 Albumen
pepper(gr)
nutmeg(gr)
30ml Sunflower Oil
225g Cavolo Nero, stems sliced small and thin, leaves thinnish
garlic, chopped
30g Wensleydale Cheese
200g Carrots, sliced in medium chunks
cloves(gr)
ginger sliced in sticklets

PLATO (20min)
Preheated oven to 190°C
Prepared Plato by mixing together the first five ingredients
Made a small circle of the Plato on a 20cm metal oven dish lined with parchment paper
Baked 20min

CAVOLO NERO (20min)
In a medium large frypan stirred the Cavolo stems into 10ml Sunflower Oil fried 20min in all
15min before the end added the leaves on top
5-10min before the end added 5ml Sunflower Oil to the pan, let the garlic blond in this and then stirred into the Cavolo
At the end of cooking placed the Cheese on the Cavolo to melt a little

CARROTS (20min)
In small frypan stirred 15ml Sunflower Oil into the Carrots and cloves, fried 20min in all
10min before the end added the ginger

complete protein 12.1g
saturated fats 13.3g
uncompleted legume protein 26.4g

Tue 29 Oct – Mon 4 Nov

TUE 29
Chickpeas, Peanut Butter, Albumen, nutmeg, pepper
Cavolo Nero, Carrots, garlic, ginger, cloves
Wensleydale Cheese

WED 30
Chickpeas, Peanut Butter, Albumen
Cauliflower, Fennel, Indian spices
Wensleydale Cheese

THU 31
Red Lentils, Hazelnuts, Albumen, Bread
Pumpkin, Carrot, ginger, chilli, nutmeg, pepper
Table Cheese

FRI 1
Red Lentils, Almonds, Albumen, Bread
Pumpkin, Carrots, spices tba
Philadelphia Light

SAT 2
Kidney Beans, Peanut Butter, Albumen
Kale, Fennel, saffron, mixed herbs, garlic
Table Cheese

SUN 3
Lentils, Almonds, Albumen
Tomatoes, Onion, Cauliflower, Indian spices
Philadelphia Light, cucumber

MON 4
Kidney Beans, Hazelnuts, Albumen
Chicory, Fennel, pepper, fennel seed, parsley
Wensleydale Cheese