Beano Plato with Fennel and Spicy Tomato

individual portion

195g tinned Kidney Beans
40g crunchy Peanut Butter
1 Albumen
pepper
30ml Sunflower Oil
250g small Tomatoes, halved
120g Onion, thinly sliced
garlic, finely chopped
red chilli, finely slivered
320g Fennel, sliced medium, stems across, bulb longways, fronds set aside
fennel seed
30g Cheddar Cheese finely grated or crumbled

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

TOMATOES (20min)
In medium large frypan (started out in small but swapped a minute in as Tomatoes need room to caramelize) fried the Onions in 10ml Sunflower Oil for 20min
12min before the end added the Tomatoes separately, stirring
10min before the end added the chilli near the Onions
8min before the end added 5ml Sunflower Oil to the pan and fried the garlic in this to blond a little before stirring everything together till the end

FENNEL (20min)
In small frypan (started in medium large but swapped with above as Fennel steams better in small pan)
fried the Fennel for 20min in 15ml Sunflower Oil
10min approximately before the end added the fennel seed and fronds
At the end of cooking placed the Cheese on the Fennel to melt a little

complete protein 12.6g
saturated fats 13.2g
26.4g uncompleted legume protein

Tue 31.12.2019 – Mon 06.01.2020

TUE 31
Kidney Beans, Peanut Butter, Albumen
Tomatoes, Fennel, onion, garlic, chilli, fennel seed
Cheddar Cheese

WED 1
Filo, Lentils, Albumen, pepper
Asparagus, Celeriac, basil, garlic, Pine Nuts
Table Cheese

THU 2
Filo, Kidney Beans, Hazelnuts
Chard, Celeriac, orange, marmalade, celery seed

FRI 3
Lentils, Pine Nuts, Albumen
Pak Choi, Fennel, ginger, garlic, fennel seed
Table Cheese

SAT 4
Filo, Chickpeas, Hazelnuts, Albumen
Mushrooms, Celeriac, garlic, parsley, marmalade, orange
Cheddar Cheese

SUN 5
Lentils, Almonds, Albumen
Sweet Potato, Broccoli, Celeriac, nutmeg, pepper, celery seed
Doux de Montagne

MON 6
Chickpeas, Peanut Butter, pepper
Courgettes, Carrots, Fennel, Onion, mixed herbs, tarragon
Bread

W 226 abcd


Sable round brushes, colours and paper:
n.9 Turner’s Yellow (unused)
n.3 Raw Umber
n.6 Rhodonite Genuine
Watercolour paper NOT 280gsm 38 x 28cm

additional exercise using above colours

20191231

Filo Beano Carrot Chicory Bake

individual portion

187.5g tinned Butter Beans
40g roasted Pine Nuts
1 Albumen, lightly whisked
2 sheets Filo pastry
35ml Sunflower Oil
400g Chicory, some core removed before and after parboiling 10min, then squeezed a little and quartered
sage, previously fried in Sunflower Oil and frozen, chopped
orange peel, previously peeled thinly, sliced into slivers, parboiled 15min and frozen
30ml orange marmalade eg St Dalfour Thick Cut Orange
200g Carrot, sliced medium thin
ginger finely chopped
30g Table Cheese, finely grated

BAKE (15min and 9min)
Preheated oven to 190°C
Mixed together the Albumen, Pine Nuts and Butter Beans
Placed the two folded Filo sheets onto rectangular oven dish lined with parchment paper, with only a small amount of Filo coming up the sides
Placed the Bean mixture on the Filo and baked 15min then removed from oven

CHICORY (15min)
In large frypan fried the Chicory in 20ml Sunflower Oil for 15min making sure it is properly cooked before adding to the Bake
5min before the end added the orange peel stirring in
3min before the end added the sage leaves

CARROTS (15min)
In small frypan fried the Carrot in 10ml Sunflower Oil for 15min
3min before the end added the ginger, stirring in
Placed Carrot in a jug with 15ml hot water and blended with a hand blender gradually adding the Cheese until almost blended

After the above cooking, placed the Carrot puree on top of the Beans in the Filo pastry
then added the Chicory on top of the Carrot
then added 30ml orange marmalade and 15ml hot water to the pan where the Chicory had been cooked and stirred on heat until syrupy, then spooned over the Chicory on the bake
Baked this another 9min or until it started to smell caramelised

complete protein 24.2g
saturated fats 12.1g

W 225 abcd


Sable round brushes, colours and paper:
n.2 Turner’s Yellow (unused)
n.6 Terre Verte
n.4 Permanent Magenta
n.10 Mayan Blue Genuine
Watercolour paper NOT 280gsm 38 x 28cm

additional exercise using above colours

20191230

Lentil Plato, Courgettes and Sweet Potato

individual portion

70g Puy Lentils, cooked 20min
40g roasted chopped Hazelnuts
1 Albumen, lightly whisked
15ml Sunflower Oil
220g Sweet Potato
450g Courgettes, sliced into medium long chunks
tarragon, larger stems removed, leaves slightly sliced
mixed herbs
garlic finely chopped
30g Doux de Montagne, sliced small

SWEET POTATO (70min)
Heated oven to 210°C
Halved the Potato longways, wrapped in foil, loose but closed
Baked for 45min at high temp then reduced to 180°C to accomodate the Plato
2min before the end placed the Cheese in the middle of Potato and put back in oven to melt a little

PLATO (20min)
Prepared the Plato by mixing together the first three ingredients
Made a small circle of the Plato in 20cm tim lined with parchment paper
Baked 20min in the oven with the Potato, at 180°C

COURGETTES (20min)
In medium large frypan fried the Courgettes in 15ml Sunflower Oil for 20min
10min before the end added the mixed herbs
8min before the end added the garlic and let blond in the pan before mixing into the Courgettes
1min before the end added the tarragon

W 224 abcd


Sable round brushes, colours and paper:
n.3 Raw Sienna (unused)
n.4 Raw Umber (unused)
n.7 Rhodonite Genuine
Watercolour paper NOT 280gsm 38 x 28cm

additional exercise using above colours

20191229