Pak Choi Spinach Lentil Plato Bake

individual portion

70g Puy Lentils cooked 20min
40g toasted Pine Nuts
1 Albumen
30ml Sunflower Oil
250g frozen whole leaf Spinach, thawed and squeezed
350g Pak Choi, stems sliced into medium lengths and width, leaves left whole
1 fairly large clove garlic finely chopped
pinch each of ground nutmeg and pepper
30g Cheese like Cheddar eg Sussex Charmer, finely grated

Preheated oven to 180°C

PLATO (15min)
Prepared Plato by mixing together the first three ingredients
Just before cooking spread the Plato on 21x16x6cm glass oven dish fully lined with parchment paper
Baked 15min

PAK CHOI (15min)
In medium large frypan, fried the Pak Choi stems in 10ml Sunflower Oil for 15min
10min before the end added the leaves
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Pak Choi

SPINACH (15min)
In small frypan fried the Spinach in 15ml Sunflower Oil for 15min
10min before the end added the nutmeg and pepper
At the end of cooking and after cooling just a little, stirred in the Cheese

After all the above are cooked

Spread the Spinach mixture on the Plato
Sread the Pak Choi on the Spinach and baked 15min still at 180°C

complete protein 18.6g
saturated fats 11.6g
uncompleted legume protein 9.2g

W 271 abcd

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

additional exercise using all materials above:


on Valentine’s day
love lives forever perhaps

n.3 respecting God, this to me speaks of immortality
seeing again, in image, mirroring, doubling perhaps
respecting is a renewal and the words of the song have movement
if existence is dance, this has the movement
the birds, the trees
speaking for God, one and all, peaks
triangles perhaps
in Winsor Red Deep, heart in crochet perhaps
or winning, perhaps the same thing

n.8 the number can symbolize eternity
and yet treasuring what is closest
galaxies, no
ocean of delight perhaps
rays, no
triangles, no
lines, no
waves, no
big waves, no
vast expanses perhaps
calm oceans perhaps
in Raw Umber which will come to symbolize Earth when next painted for crochet in Beatles Cover

n.10 value everything but not too much
balance always
this is in Turner’s Yellow, symbolizing Gold in crochet and perhaps also faith without structures, just pure trust in God
God’s worlds, no
God’s encouraging presence
this is contained within
finding courage within
Gold is inside the triangles

triangles in Red in 3
vast spaces in Earth in 8
Gold contained in the triangles in 10