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NAWAZ MODI SINGHANIA

Healthy Recipes

Healthy Salads

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

Salmon Salad
  • Prep : 20 minutes
  • Chill : 30 minutes
  • Broil : 8 minutes
  • 1 tablespoon olive oil
  • 5 cloves garlic, thinly sliced
  • 2 tablespoons lemon juice
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon mustard (preferably dijion style)
  • 1 tablespoon water
  • ½ teaspoon pepper
  • 1/3 cup plain fat-free yogurt
  • 12 ounces fresh or frozen skinless, boneless salmon fillets, 1 inch thick
  • Nonstick spray coating
  • 10 cups tom romaine
  • ½ cup thinly sliced red onion
  • ¼ cup freshly grated low fat parmesan
  • 1 cup cheery tomatoes, halved
  • ½ cup pitted ripe olives, halved (optional)

In a small saucepan heat olive oil over medium-low heat. Cook and stir garlic in hot oil for 1 to 2 minutes or until garlic is lightly golden. Transfer garlic to a blender container. Add lemon juice, Worcestershire sauce, mustard, water and pepper. Cover; blend until combined. Reserve 2 tablespoons of garlic mixture; set aside. Add yogurt to remaining garlic mixture in blender. Cover and blend until smooth. Chill until serving time.

Thaw salmon, if frozen. Rinse salmon; pat dry, Brush the reserved garlic mixture evenly over salmon. Cover and chill for 30 minutes.

Spray the unheated rack of a broiler pan with nonstick coating. Place the salmon on the rack. Broil 4 to 5 inches from heat for 8 to 12 minutes or until salmon flakes easily when tested with a fork, turning once.

Meanwhile, in a large bowl toss romaine, onion, and Parmesan cheese with the chilled yogurt mixture. Divide romaine mixture among 4 salad plates. Place one salmon fillet on each salad. Top with tomatoes and, if desired, olives. Makes 4 servings.

Nutritional facts per serving. Calories:234, total fat: 13 g, saturated fat: 3 g, cholesterol: 21 mg, sodium: 331 mg, carbohydrate: 12 g, fiber: 4 g, protein: 19 g, vitamin C: 95%, calcium: 1^%, iron: 19%, vegetables: 2 diabetic exchange, lean meat: 2 diabetic exchange, fat: 1 diabetic exchange

Sprouted Lentil Salad
  • Prep : 15 minutes
  • Serves : 3
  • Dressing
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons lemon juice to taste
  • ¼ teaspoon ground cumin
  • ¼ teaspoon curry powder
  • 1 tablespoon minced fresh dill or 1 teaspoon dried [optional]
  • Freshly ground pepper to taste
  • Salad
  • 2 cups lentil sprouts
  • ¾ cup finely chopped tomato
  • ½ cup finely chopped sunflower or alfalfa sprouts
  • 1 teaspoon minced spring onions
  • ¼ cup minced fresh parsley
  • ¼ cup minced celery
  • ¼ cup red or yellow pepper (optional)

Lentils are so easy to sprout. Soak them in a sprouting jar for a few hours. Rinse and drain them well, set sprouting jar on its side in a dark place overnight; and in the morning, you will have crunchy, enzyme-packed, powerfully, nutritious lentils. Rinse and drain them well in a colander and refrigerate in a sealed container until ready to use. They make a wonderful salad with lots of finely chopped vegetables.

In a medium bowl, whisk the dressing ingredients. Add lentil sprouts, and the chopped vegetables. Toss well. Refrigerate until ready to serve.

Coleslaw
  • white cabbage
  • onion
  • low-calorie mayonnaise, oil-free dressing or
  • low calorie dressing
  • few drops lemon juice

Chop the cabbage and onion into thin shreds, either by hand or in a food processor. Mix in your chosen dressing and serve. Try adding chopped carrot, celery, cucumber or cauliflower to the basic mixture-you’ll soon find your favorite combination.

Spinach and Sun-Dried Tomato Salad
  • Prep : 10 minutes
  • Serves : 2
  • 3 tablespoons extra-virgin olive oil
  • 3/4 to 1 tablespoon lemon juice
  • ¼ teaspoon Dijon-style mustard
  • Sweetened (with jaggery), hand-stirred yogurt
  • 6 cups fresh spinach, well washed and stems removed
  • ¼ cup slivered sun-dried tomatoes
  • ¼ to ½ cup Cottage Tofu

Sun-dried tomatoes can turn an ordinary salad into an elegant and exotic dish. If a brief re-hydration step is necessary, follow the directions on the package. (Sun-dried tomatoes preserved in olive oil are still quite costly; the dried packaged variety works as well.)

Combine first 3 ingredients in a large salad bowl and beat with a whisk. Thoroughly dry the spinach and break into bite-size pieces into a salad bowl. Toss in sun—dried tomatoes and Cottage Tofu. Toss well with the yogurt.

Veggie Salad
  • 110-ounces matchstick or coarsely shredded carrots.
  • 1 medium green capsicum cut into matchstick-size pieces
  • 3 tablespoons orange juice.
  • 1 tablespoons lime juice.
  • ½ tablespoon salad oil
  • ½ teaspoon toasted sesame oil (optional)
  • ¼ cup chopped dry-roasted peanuts

Score for nutrition with this crunchy, fresh salad. At 10 minutes prep from start to finish, you’ll get twice your daily vitamin A, nearly a full day’s measure of vitamin E needs in just one refreshing serving.

In a large serving bowl, gently toss together the matchstick carrots and capsicum. Stir in the orange and lime juices, the salad oil and toasted sesame oil. Serve the carrot mixture topped with the chopped dry-roasted peanuts.

Boost the vitamin A and C content by substituting yellow or red capsicum for the green capsicum.

Here’s the nutrition scoop: 137 calories, 3 g protein, 7g fat,(1/2 g sat .fat ). 0 mg cholesterol, 26 mg sodium, 13g carbohydrates, and 3 g fiber. Daily values:202% vitamin A, 85% vitamin c, 20% vitamin E, 2% calcium, and 5% iron in each serving.

Marinated Vegetable Salad
  • 2 medium tomatoes
  • 1 medium green capsicum
  • 1 small zucchini thinly sliced (1-1/4 cups) (optional)
  • ¼ cup thinly sliced onion
  • 2 tablespoons snipped fresh parsley
  • 1 tablespoon olive oil
  • 2 tablespoons balsamic or wine vinegar
  • 2 tablespoons water
  • 1 tablespoon basil crushed

Cut tomatoes into wedges. Cut capsicum into small squares. Combine tomatoes, capsicum, zucchini, onion, and parsley; set aside. For dressing, in a screw-top jar, combine oil, vinegar, water, basil and garlic. Cover; shake well. Pour over vegetable mixture. Toss lightly to coat. Let mixture stand at room temperature 30 to 60 minutes, stirring occasionally. (Or, refrigerate, covered, for at least 4 hours or up to 24 hours, stirring once or twice. Let stand at room temperature about 30 minutes before serving.) Serve with a slotted spoon. Makes 6 to 8 side dish servings.

Nutritional facts per serving Calories: 64, total fat 3g, saturated fat: ½g, cholesterol: 0mg, sodium: 6mg, carbohydrate: 5mg, fiber: 1g, protein: 1g, vitamin C: 51%, calcium: 1%, iron: 3%, vegetables: 1 diabetic exchange, fat: 1 diabetic exchange.


Soups and Sandwiches

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

Tomato, Carrot & Beetroot Soup
  • Serves- 1 person
  • Ingredients
  • 1 Beetroot
  • 1 Carrot
  • 1 Tomato
  • 1 small ginger
  • 2 cloves garlic
  • Salt to taste
  • Black pepper powder
  • A dash of Canola or Grapeseed oil (if desired - for extra taste)

Method

  • Wash all the vegetables well.
  • Cut the vegetables finely and boil.
  • Once done mix in a mixture grinder and strain.
  • Take a vessel and add a dash of Canola or Grapeseed oil (if desired - for extra taste). Add the above strained ingredients and cook.
  • Add black pepper.
  • Serve hot.
Broccoli & Asparagus Soup
  • Serves- 1 person
  • Ingredients
  • 150 gms Broccoli
  • 2 sticks Asparagus
  • 5 leaves of Basil
  • 1 small Ginger
  • 2 cloves of Garlic
  • A dash of Canola oil or Grapeseed oil
  • Salt to taste

Method

  • Wash all the vegetables well.
  • Cut the vegetables finely and boil.
  • Once boiled, mix in a mixture - grinder and strain.
  • Take a vessel, add little Canola or Grapeseed oil. Add the strained ingredients and cook.
  • Add black pepper.
  • Serve hot.
Classic Black Bean Soup
  • Prep: 3 hours, 30 minutes
  • Serves: 6 to 8
  • 1 ¾ cups black beans, measured dry, and then soaked overnight
  • 12 cups of water
  • 2 teaspoons olive oil or water for sautéing
  • 1 ½ cups onion, diced
  • 2 teaspoons minced garlic
  • ½ cup spring onion, diced
  • ¾ cup carrot, diced
  • ¾ cup red pepper, diced
  • 2 teaspoons ground sage
  • 1 bay leaf
  • 1 teaspoon ground rock salt or salt free seasoning
  • 2 teaspoons powdered vegetable broth or 1 vegetable bouillon
  • Fresh ground pepper to taste

Make this soup on a cool day and simmer it for hours to bring the beans to a nice soft consistency. Although the quick-soak method will work for this recipe, it is preferable to soak the beans overnight to cut the cooking time by at least an hour.

Discard soaking water from beans. Beans will have swollen to much more than 1 ¾ cups, so do not re-measure the soaked beans. In large, heavy bottomed soup pot, heat olive oil or water and onion, garlic, spring onion, carrot, and red pepper. Add sage and bay leaf and sauté for several minutes or until onions begin to wilt. Add soaked and drained beans and fresh water. Bring to the boil and skim off any scum that may form on the top.

Reduce cooking temperature to low, cover soup and allow to cook for 3 hours, stirring occasionally and taking care that heat is low enough so that beans do not stick. At end of cooking time, uncover and allow soup to continue cooking as you stir in salt, if desired, powdered vegetable broth and fresh pepper to taste. Use hand blender to puree soup to desired consistency, breaking down only about half the beans, or transfer half the soup to a blender, puree, and return to soup pot. Adjust seasonings.

Full of Life Vegetable Soup
  • Prep: 15 minutes
  • Serves: 3 to 4 3 to 4
  • 1 small onion
  • 2 spring onions
  • 2 celery stalks
  • 2 carrots
  • 1 garlic clove, pressed
  • 2 green chard leaves
  • 2 cups broccoli florets
  • 1 tablespoon olive oil
  • 6 cups water
  • 2 vegetable bouillon cubes or 2 tablespoons powdered vegetable broth
  • ½ cup minced fresh parsley

This is a marvelous soup at any time but especially when someone is feeling a little out-of-sorts and wants something warm and soothing for dinner.

Cut vegetables in 12 mm dice, except for chard broccoli. Coarsely chop chard and cut broccoli into thin florets. In a large pot, sauté onion, spring onions, celery, carrots, courgettes, and garlic in oil. Add water and bouillon cube and bring to boil. Simmer, covered, for 5 minutes. Add chard and broccoli to pot. Return to a boil and simmer, covered, for another 5 minutes. Stir in parsley. Cover and remove pot from heat for 2 minutes. Uncover and serve.

Lentil Soup with Elbow Macaroni
  • Prep: 1 hour, 30 minutes
  • Serves: 6
  • 4 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 large red onion, finely chopped
  • 1 bay leaf
  • 1 large celery stalk, finely chopped
  • 1 medium carrot, finely chopped
  • 1 ½ cups brown or green lentils, washed and cleaned
  • 3 sprigs fresh thyme, or ¼ teaspoon dried
  • ½ cup minced fresh parsley
  • 14 cups water
  • 6 fresh plum tomatoes, peeled, seeded, chopped, and juice squeezed out and reserved; or 1 (450g) can plum tomatoes, seeds squeezed out, tomatoes chopped, and juice reserved (optional)
  • ½ cup elbow macaroni or other similar pasta
  • 2 tablespoons soy miso (optional) or 2 vegetable bouillon cubes
  • Ground rock salt
  • Fresh Ground pepper

Heat oil with garlic and red onion in a soup pot. Add bay leaf, celery, and carrot and sauté briefly. Add lentils, mixing well. Add thyme and parsley and mix in. Cook on medium heat until vegetables begin to soften slightly, then add water, juice from tomatoes, and chopped tomatoes. Cover, and simmer for 45 minutes. Stir in pasta and miso. Return to the boil and simmer, uncovered, for 30 minutes longer, or until pasta is tender. Add extra water to thin the soup, if necessary; then season with salt and pepper to taste.

Corn and Sausage Chowder
  • One 20-ounce refrigerated shredded potatoes
  • One 14-1/2 ounce can reduced-sodium chicken broth
  • One 10-ounce package frozen whole kernel corn
  • 2 cups no-fat milk
  • 12 ounces 97 percent fat-free cooked sausages halved lengthwise and sliced
  • 1/3 cup sliced spring onions
  • ¼ teaspoon pepper.

After you’ve spent a busy day dashing around, you want a dinner solution, not a dinner problem. That’s where this hearty meal-in-a-bowl comes in it’s delicious, nutritionally balanced and best of all, ready to munch up in about 20 minutes.

Combine shredded potatoes, chicken broth and the whole kernel corn and heat. Bring mixture just to boiling; reduce heat; Simmer, covered, for 10 minutes or until potatoes are just tender, stirring just occasionally; Using a potato masher, slightly mash potatoes. Stir in the milk, sausages spring onions and ¼ teaspoon pepper. Makes 5 servings.

Season to taste with:
Salt and pepper
Green or red bottled hot pepper sauce (optional)

Here’s the nutrition scoop for each hearty bowlful: 264 calories, 19g protein 2g fat (0g sat. fat), 26 mg cholestrol, 1,243 mg sodium, 42 g carbohydrates, and 3 g fibre. Daily Values:8% vit. A, 186% vit.C, 10% calcium, and 6% iron.

Cinnamon-Spiced Pumpkin Soup
  • Prep: 10 minutes
  • 1 15-ounce can pumkin
  • 1 14 ½ -ounce can reduced-sodium chicken broth
  • 1 cup fat-free milk
  • 1 tablespoon light brown sugar
  • ¼ teaspoon ground cinnamon
  • 1/8 to ¼ teaspoon ground nutmeg
  • ¼ teaspoon salt

Stir together pumpkin, chicken broth, and milk in a large saucepan, Stir in brown sugar, cinnamon, nutmeg, and salt; heat just to boiling. Reduce heat and simmer, uncovered, for 5 minutes.

To serve, pour into mug. Makes 6 (3/4 cup) side-dish servings.

Nutritional facts per serving Calories: 54, total fat:1g, saturated fat: 0g, sodium: 307mg, carbohydrate: 10g, fiber: 2g, protein:3g, vitamin A: 158%, vegetables: 2 diabetic exchange.

Garden Vegetable Gazpacho
  • Prep: 15 minutes
  • Chill: 2 hours
  • 3 medium tomatoes, peeled and chopped (2-1/4 cups)
  • ½ cup chopped yellow or green capsicum
  • 2 green onions, thinly sliced (1/4 cup)
  • ½ teaspoon dried basil, crushed
  • 1 clove garlic, minced
  • 1 5-1/2-ounce can reduced-sodium tomato juice
  • ½ cup reduced-sodium chicken broth
  • 1 tablespoon lemon juice
  • Dash of freshly ground pepper
  • Several dashes of bottled hot pepper sauce
  • Fresh basil leaves (optional)
  • 1/8 teaspoon salt

Combine tomatoes, capsicum, green onions, basil, and garlic in a large mixing bowl. Stir in tomato juice, chicken broth, lemon juice, salt, pepper, and hot pepper sauce. Cover and chill in the refrigerator for 2 to 24 hours.

To serve, ladle soup into chilled soup bowls or mugs. If desired, garnish with basil leaves. Makes 4 servings.

Make-Ahead Tip: Prepare soup up to 24 hours ahead. Chill; serve as directed.

Nutritional facts per serving calories: 41, total fat: 1g, sodium: 162mg, carbohydrate: 9g, fiber: 2g, protein: 2g, vitamin A: 11%, vitamin C: 94%

Open- Face Garden Sandwich
  • Prep: 25 minutes
  • Bake: 10 minutes
  • Broil: 3 minutes
  • 1 small zucchini, thinly sliced (about ¾ cup)
  • 1 small yellow or red capsicum, thinly sliced
  • 1 medium onion, sliced
  • 1/3 cup sliced fresh mushrooms
  • ½ of a red sweet pepper, cut into thin strips
  • Olive oil nonstick cooking spray
  • Salt and pepper
  • 4 pita bread round
  • 4 teaspoons fat-free Italian salad dressing
  • ¾ cup shredded low-fat cheese (3 ounces)

Place vegetables on a baking sheet ; coat with cooking spray, Roast in a 450 degree F oven about 10 minutes or until tender. Season with salt and pepper.

Arrange vegetables on bread; drizzle with dressing. Top with cheese. Place on the unheated rack of a broiler pan. Broil 4 inches from heat about 3 minutes or until cheese melts. Makes 4 servings.

Nutritional facts per serving Calories:269, total fat: 5g, saturated fat: 2g, cholesterol: 20 mg, sodium: 453mg, carbohydrate: 38g, fiber:1g, protein:12g

Pumpkin Soup
  • 1-1/2 teaspoons vegetable oil
  • ¼ cup finely chopped onion
  • 1 to 2 teaspoons curry powder
  • ½ teaspoon ground ginger
  • 24 ounces frozen cooked pumpkin, thawed
  • 1 cup reduced-sodium chicken broth
  • 1 cup apple juice
  • ¼ teaspoon salt

It’s a tasty way to get vitamin A. Pumpkin blessed with a velvety texture, a buttery taste, plus a good amount of dietary fiber, makes a nutrient packed soup base. In addition the golden hue is a clue that this soup is packed with vitamin A, crucial to maintaining the body’s cells. Make a meal of pumpkin soup by serving it with whole meal, bread rolls and green salad.

In a medium saucepan, heat the vegetable oil. Add the onion, curry powder, and ground ginger.

Cook and stir 2 minutes before adding the cooked pumpkin chicken broth, apple juice and ¼ teaspoon salt.

Heat through.Ladle into soup bowls. Top each serving with a swirl of yogurt or sour cream. If desired, sprinkle with pistachio nuts.

Nutrition facts per serving: 142 cal., 3 g total fat (1 g sat. fat), 1 mg chol., 353 mg sodium, 26 g carbo., 5 g fiber, and 5 g pro. Daily Values: 60% vit. A, 29% vit. C, 70 % calcium, and 7% iron.


Light Snacks

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

Healthy Pav Bhaji (Starch & Butter Free)
  • Serves 5-6 plates of pav bhaji
  • 1 cup chopped Cauliflower
  • 1 cup chopped Carrot
  • 1 cup chopped green Capsicum
  • 1 cup chopped Cabbage
  • ½ cup chopped Beetroot
  • ½ cup chopped French beans
  • 1 large Onion - finely chopped
  • 2 to 3 large Tomatoes - finely chopped
  • 1 yellow or red Capsicum/ Bell Pepper
  • 2 to 3 tsp ginger-garlic paste
  • 1 or 2 green Chilies, chopped
  • 1 or 2 tbsp pav bhaji masala
  • ½ tsp garam masala powder (optional)
  • 1 tsp chilly powder or freshly pounded 1-2 dry deseeded red chilies - the latter works much better and imparts a beautiful orange color to the bhaji
  • 1 tsp turmeric powder
  • 1 tsp cumin seeds
  • A dash of Canola oil
  • Salt to taste

Method

  • Boil all the vegetables except onions, tomatoes and capsicum in a pressure cooker or microwave oven.
  • Mash the vegetables lightly. Don’t puree. Keep this aside.
  • In a pan, add a dash of Canola oil.
  • Add cumin seeds. When they sizzle, add the chopped onions.
  • Fry the onions till they become transparent.
  • Now add the ginger-garlic paste.
  • Fry till the raw smell of the ginger-garlic paste disappears.
  • Add chopped green chilies and fry for a minute.
  • Add the tomatoes and fry them till they become soft and mushy.
  • Add the chopped capsicum.
  • Now add the chilly powder, turmeric powder and pav bhaji masala.
  • All the spice powders can be easily adjusted to suit your taste.
  • Mix the dry masalas well. Fry for few minutes till the capsicum become a little soft.
  • You don't need to make the capsicum very soft. A little crunch remaining is alright.
  • Now add the mashed vegetables.
  • Combine the mashed vegetables well with the masala.
  • Add some water. Keep on stirring and let the vegetables simmer for 7 - 8 minutes.
  • If the vegetables become too dry, add some more water.
  • When done, garnish with coriander leaves. Serve with chopped onions and chopped lime.
  • While serving, serve with thin slices of toast made of bread (Nachni, Johar & Bajra). See recipe in this Recipe segment.
Stuffed Mushrooms
  • Serves: 4
  • 8 large stuffing mushrooms, stems removed and finely chopped
  • 2 tablespoons olive oil or vegetable broth for sautéing
  • I large garlic clove, crushed
  • 3 tablespoons whole-wheat bread crumbs
  • ¼ teaspoon dried basil
  • 1 teaspoon lemon juice
  • Freshly ground pepper

Preheat oven to 190°C. Sauté mushroom stems in oil or vegetable broth in a nonstick skillet. Add garlic and breadcrumbs, and additional olive oil, if necessary. Stir in basil and sauté briefly. Fill mushroom caps with stuffing. Cover with parchment and bake for 20 minutes or until tender. Sprinkle with lemon juice and freshly ground pepper to taste.

Cheese, onion and garlic dip
  • 5 oz/150 g low-fat natural yoghurt
  • 3 level tbsp low-calorie blue cheese dressing
  • 3 oz/75 g chopped onion
  • 1 clove garlic, crushed, or 2 oz/50g chopped cucumber (optional)

Combine all the ingredients by hand or in a food processor. Serve with cucumber or carrot sticks...

Seafood Dip
  • 5 oz/150 g low-fat natural yoghurt
  • 3 level tbsp low-calorie seafood dressing
  • pinch pepper
  • 1 ½ level tsp creamed horseradish (optional)

Combine all the ingredients by hand or in a food processor and it's ready to eat! Serve with cucumber or carrot sticks..

Tofu Kebabs
  • 30 minutes for wrapping
  • 1-3 hours for marinating
  • 10 minutes for broiling
  • Serves: 4
  • 450 g firm tofu
  • 2 large carrots, peeled and trimmed
  • 2 medium red peppers
  • 1 large red onion
  • 12 mushrooms, trimmed
  • 2 cups marinade of your choice
  • ¼ cup olive oil

If you are using wooden skewers, soak them while you prepare the tofu and vegetables to prevent their burning.

Cut tofu in lengthwise 25 mm slabs. Place slabs on a clean kitchen towel, wrap towel around them several times, and allow to rest for 30 minutes. Cut carrots in 12 mm diagonal slices and steam for 15 minutes or under tender. Cut peppers and onion in 12 mm wedges. Unwrap tofu and cut into 25 mm cubes. Place tofu and vegetables in a shallow baking dish. Add marinade and toss gently with a rubber spatula to coat thoroughly. Cover and refrigerate for 1 to 3 hours. Thread marinated vegetables and tofu on skewers, always placing a slice of onion next to tofu cube for flavoring. Arrange kebabs on platter. Combine olive oil with ½ cup marinade and brush kebabs thoroughly. Heat grill. Place kebabs on rack and cook, turning until lightly browned and brushing as frequently as you desire.

Devil’s Food Cookies
  • Serving Size : 30
  • Preparation Time : 0:20
  • ¼ cup margarine softened
  • 2/3 cup sugar
  • ½ cup nonfat buttermilk
  • 1 teaspoon vanilla extract
  • 2 egg whites
  • 1 ½ cups all-purpose flour
  • ½ cup unsweetened cocoa
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • Vegetable cooking spray
  • 2 teaspoons sifted powdered sugar

Cream margarine; add 2/3 cup sugar, and beat at medium speed of an electric mixer until blended. Add buttermilk, vanilla, and egg whites; beat well.

Combine flour, cocoa, baking soda, and salt; add to creamed mixture, mixing well.

Drop dough by tablespoonfuls 2 inches apart onto cookie sheets coated with cooking spray. Bake at 350 deg for 7 minutes. Remove from pan, and cool completely on wire racks. Sprinkle with powdered sugar. Yield: 2- ½ dozen (serving size : 1 cookie).

Per serving : 60 Calories; 2 Fat ; 1 g Protein; 10 g Carbohydrate; 0mg Cholesterol; 84 mg Sodium

SWEET POTATO RAGDA PATTIES (RATALU RAGDA PATTIES)

INGREDIENTS

FOR RAGDA

  • White Peas (Safed Watana)-100 gram
  • Tomato (Tamatar)-2 no's
  • Coriander Powder (Dhaniya Powder)-1 tea spoon
  • Turmeric (Haldi Powder)-1 tea spoon
  • Cumin Seeds (Whole Jeera)-½ tea spoon
  • Asafoetida (Hing )-¼ tea spoon
  • Canola Oil (Saphēda Sarasō kā tel)-100 gram
  • Black Salt (Kala Namak)-To taste
  • Salt-To taste

FOR PATTIES

  • Sweet Potato (Ratalu)-4 medium size
  • Turmeric (Haldi Powder)-1 tea spoon
  • Canola Oil (Saphēda Sarasō kā tel)-100 gram
  • Black salt (Kala Namak)-To taste
  • Salt-To taste

PROCEDURE

  • Wash and soak dried white peas, for 24 hours in enough water.
  • Thereafter, drain water from white peas and cook in the pressure cooker with 3 cups of water (1 tea cup = 250 ml) and ½ tea spoon salt on medium flame for 3-4 whistles or until peas turn soft.
  • Once cooked, allow the steam to escape before opening the lid.
  • Heat Canola oil in a non stick kadhai, over medium flame and add cumin seeds. When it splutters add asafoetida and sauté for a minute.
  • Add the cooked peas and mix well.
  • Add the dry spices (coriander powder and turmeric powder). Stir well and cook on a medium flame until it boils.
  • Using the back of your spoon/spatula mash a small portion of peas. Check the consistency (should not be too thick nor too thin).
  • Simmer for 4 to 5minutes and turn off the flame.

FOR PATTIES

  • Wash the sweet potatoes, boil, peel and mash them.
  • Add both, salt and black salt to taste.
  • Divide into equal portions and give each portion a round shape, press them between your palms and make ½ inch thick flat round shaped patty.
  • Pan sear 3 to 4 patties at a time on a non stick tawa with 100 gram of Canola oil.
  • Flip sides for even cooking on both the sides over medium flame until it turns golden brown.
  • Transfer to a plate, having absorbent paper spread on it.

FOR SERVING

  • Place 1 patty on a drone (Organic Leaf Bowl) and Ragda on it.
  • Accompaniments – could be topped over the ragda patties as per liking.
  • Date & Tamarind ( Khajur & Imli) chutney
  • Mint (Pudina) chutney
  • Finely chopped onion
  • Finely chopped tomatoes
  • Finely chopped coriander (Hara Dhaniya)
  • Lemon juice
  • Chilli powder
  • Cumin (Jeera) powder
  • Chaat masala
FINGER MILLET IDLI (RAGI IDLI)

INGREDIENTS

FOR IDLI

  • Semolina ( Rawa)-100 gram
  • Finger Millet Flour (Ragi Atta)-250 gram ( 1- tea cup)
  • Low Fat Curd-250 gram-( 1- tea cup)
  • Warm Water-500 ml-( 2- tea cup)
  • Salt to taste

PROCEDURE

  • Take a non stick pan, on a medium flame. Roast semolina for 3 minutes.
  • In a mixing bowl, add roasted semolina, finger millet flour (ragi atta), low fat curd and salt to taste. Mix it well.
  • Soak the above mixture in 1½ cups (375 ml) of water for 30 minutes.
  • Grind the soaked ingredients into a fine paste. Transfer to a medium sized mixing bowl.
  • Whisk it till frothy. Mix it really well to get finest consistency.
  • Add water to the batter as needed. It should not be too thick or too liquid.
  • Cover the lid and let it ferment for overnight.
  • Once the batter has fermented, prepare the idlis.

TO MAKE RAAGI IDLI'S

  • Brush all of the idli plates with Canola oil.
  • Stir the fermented batter well, once more and spoon the batter into the idli plates.
  • Steam and cook the idlis, for 12 to 15 minutes.
  • After turning off the steamer, let it cool for 5 minutes.
  • Remove the idlis and serve with chutney or sambar.
QUINOA SWEET POTATO SAMOSA

INGREDIENTS

SAMOSA CONE

  • Quinoa Flour-500 gram
  • Caraway Seeds (Ajwain)-2 – tea spoon
  • Canola Oil (Saphēda Sarasō kā tel)-100 gram
  • Salt-To taste
  • Water-250 ml ( 1 – tea cup)

SAMOSA STUFFING

  • Sweet Potato (Shakarkand)-3 to 4 medium size
  • Canola Oil (Saphēda Sarasō kā tel)-100 ml
  • Cumin Powder (Jeera Powder)-2 tea spoon
  • Mango Powder (Aumchur Powder)-2 tea spoon
  • Coriander Powder (Dhaniya Powder)-1 tea spoon
  • Fennel Powder ( Saunf Powder)-1 tea spoon
  • Black salt-To taste
  • Salt-To taste

PROCEDURE

STUFFING

  • Boil the sweet potatoes, remove the skin, mash it and keep aside till it cools down.
  • In a non-stick pan add 100 gram Canola oil cumin powder, mango powder, coriander powder, fennel powder.
  • Add both, salt & black salt to taste.
  • Sauté all the ingredients, mix it well with the mashed sweet potatoes.
  • Stuff the mixture into the Quinoa cone. Fold and seal from the bottom with water.

PREPERATION OF SAMOSA CONE

  • In a medium sized bowl mix Quinoa flour with caraway seed, Canola oil, salt to taste and add 250 ml (1 tea cup) water for making dough.
  • Divide the dough and roll into 4 equal sized balls.
  • Roll the dough into oblong shape.
  • Smear in on the edges with water and fold it like a cone.

METHOD OF COOKING

  • Fill the cones with ¾th stuffing and seal the samosa cone from the edges.
  • Air fry the samosa in an air fryer, at the temperature of 120 degree for 10 mintues
  • Serve hot with Imli chutney & green chutney.
SPROUTED GREEN MOONG

INGREDIENTS

FOR IDLI

  • Black Chick Pea (Kala Chana)-150 gram
  • Green Moong Sprout (Hara Moong)-150 gram
  • Lemon Juice-1 tea spoon
  • Water-250 ml (1 tea cup)
  • Salt-To taste

PROCEDURE

  • Soak the sprouted green moong & black chick peas in enough water for 24 hours.
  • After 24 hours drain water, from the sprouted green moong & black chick peas.
  • Boil the chick peas for 12 to 15 mintues or till it become tender. This loosens the legume and makes it easy to digest. Alternatively, you can also pressure cook it for one whistle. It should not be mashed, just little tender so that it can be broken by the body easily.
  • Drain it and keep aside.

FOR SERVING

  • Mix the Sprouted green moong & black chick peas with below mention accompaniment as per the individual preference.

ACCOMPANIMENTS

  • Date & Tamarind (Khajur aur Imli) chutney
  • Mint (Pudina) Chutney
  • Finely chopped onion
  • Finely chopped tomatoes
  • Finely chopped coriander (Hara Dhaniya)
  • Lemon juice
  • Chilli powder
  • Cumin ( Jeera) powder
  • Chaat masala

Low Calorie Main Dishes

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

Quinoa Spanish Paella
  • Preparation time : 1 hour
  • Servings : 6
  • Ingredients
  • 3 cups Quinoa grain
  • 8 cups Chicken stock
  • 1 large Onion, diced
  • 3 garlic Cloves, minced
  • 1 large Bell Pepper/ Capsicum, diced
  • 10 -15 flat Green Beans
  • 4 plum Tomatoes, diced
  • 0.5 (4 ounce) canned Tomato paste
  • 15 large Shrimp (feel free to add clams, calamari, prawns or mussels)
  • 1/2 cup fresh Parsley
  • 2 -3 tablespoons fresh Thyme
  • 1/2 tablespoon Paprika
  • 1 pinch Saffron
  • 3 Lemons, quartered

Method

  • It's best to have all of your ingredients prepared before you start cooking.
  • Peel the shrimps, leaving only the tails on and then salt them.
  • Try to make the chicken stock from scratch (time permitting), adding a bit of rosemary, a tiny pinch of saffron and a bit of thyme.
  • Keep your stock hot but not boiling as you cook.
  • Coat the bottom of your pan with Canola oil.
  • Brown the garlic, onion and capsicum until they're softened, adding plum tomatoes shortly before the mixture is finished.
  • Push the vegetables to one side of the pan and on the other add the half can of tomato paste. Caramelize it, flipping it and spreading it until it begins to loosen (1-2 min over high heat).
  • Mix all of the vegetables together with the caramelized tomato paste. Add the paprika, parsley and thyme.
  • Add the quinoa, mixing together and stirring as the quinoa browns (1-1½) minutes. Then mix in the saffron. Make sure to break it between your fingers and stir it in to release all those tasty oils.
  • When the quinoa is slightly translucent, add enough chicken stock to cover the whole mixture. If it's been kept warm, it will begin to boil almost immediately. Lower to a medium heat but keep it at a steady boil.
  • This is where paella is made and broken. Stir a few times in the first 5-10 minutes, adding broth as necessary to keep the quinoa fully covered. After this you must let the paella SIT! Let it cook another 10-20 minutes (this step takes longer on a stovetop), adding broth bit by bit to keep the quinoa submerged until the quinoa on the top is al dente. Don't worry about quinoa burning to the bottom, this part is a tasty delicacy.
  • Once you've stirred the paella for the last time and are letting it cook, when you have about 8 minutes left to cook, lay the shrimp (& any other seafood) on top, turning over after 2-4 minutes to cook other side.
  • When the quinoa on top is still quite al dente, take paella off the heat and cover. You must let it sit for 15-20 minutes. Don’t take the lid off prematurely of you’ll end up with a crunchy mess. Patience is the key.
  • Once you're sure it's ready uncover, garnish with lemon wedges and enjoy!
Quinoa Chicken Biryani
  • Total Cooking Time (includes Preparation and Marination Time) : Approx. 1 Hour 15 Minutes
  • Serves: 4 - 5 People
  • Ingredients
  • 4 Onions - Medium sized
  • 600 gms – 650 gms Chicken - Broiler - Small - 8 pcs.
  • 400 gms Quinoa grain
  • 1/2 cup Curd
  • 2 teaspoons Ginger & Garlic Paste (Adrakh Lehsund Paste)
  • 2 teaspoons Red Chilli Powder (Lal Mirch Powder)
  • 2 teaspoons Biryani Masala
  • As per taste Salt
  • 2-3 teaspoons Lemon Juice
  • 1/4 cup Mint Leaves (Pudiney ke Patte)
  • 1/4 cup Coriander Leaves (Hara Dhania) - chopped
  • 6 Green Chillies (Hari Mirch) - cut from centre in two long strips
  • 2 Bay Leaves (Tej Patta)
  • 2 Green Cardamom (Choti Hari Elaichi)
  • 2 Black Cardamom (Badii Kali Elaichi)
  • 4 Cloves (Laung)
  • 8 Black Peppercorn (Sabut Kali Mirch)
  • 1 inch Cinnamon Bark (Dalchini)
  • 2 litres Water
  • One small Muslin Cloth
  • 1 tablespoon Canola Oil
  • 1/2 cup Milk (luke warm)
  • 2-3 drops Food Color - Orange
  • 1 inch Ginger - Julienned (cut into long thin strips)
  • 1 teaspoon Garam Masala Powder
  • 2 teaspoons Kewra Jal
  • 12" x 18" Food Wrapping Aluminium Foil

Method

  • Slice the onions and fry till golden brown. Don't burn. Keep aside for later use. Wash and clean the chicken pieces. Poke the chicken pieces with a fork.
  • Place chicken pieces in a glass bowl. Add curd, ginger - garlic paste, red chillies, biryani masala, salt to taste, lemon juice, a few mint leaves, one fourth part of onions which were fried earlier and mix well. Apply the mix well onto and around all the pieces of chicken. Cover the bowl and place it in a refrigerator for thirty minutes. Wash and soak the quinoa grain in water for thirty minutes.
  • Add and tie the following in a muslin cloth - the bay leaves, green cardamom, black cardamom, cloves, black peppercorn and cinnamon.
  • Boil water in a pan. Add and mix half a teaspoon of salt into it. Put the tied muslin cloth bag into the boiling water.
  • Drain the soaked quinoa and add it to the boiling water. Partially boil the quinoa. Don't overcook it. When partially cooked, drain the excess water from the quinoa and let it dry.
  • Take out the marinated chicken from the refrigerator.
  • Take a pan with a thick bottom. Add one tbsp of Canola oil in it and heat it on a slow flame for a minute. Add marinated chicken pieces into it. Cook the chicken on medium flame. Stir well but gently so as not to break the chicken pieces. Add one to two tablespoons of water, as & when it appears dry. The chicken will be cooked in 15 - 20 minutes. Remove from flame and keep aside.
  • Take another large pan with a thick bottom. Add and arrange a layer of cooked pieces of chicken on the bottom of the pan with a little gravy. Then, spread and cover the chicken pieces with half of the partially boiled quinoa. Sprinkle on half of the remaining fried onions, half of the green chillies, a few mint leaves, a few chopped coriander leaves over the layer of the partially boiled quinoa.
  • Pour half of the milk, half the kewra jal and a few drops of orange food colour all over the layer of the quinoa. Sprinkle half a teaspoon of garam masala and half the julienned ginger all over the layer of the quinoa. The first layer of the chicken biryani is now ready.
  • Add and arrange a layer of the remaining pieces of chicken over the first layer of quinoa.
  • Now spread and cover the layer of the pieces of chicken with the remaining partly boiled quinoa. Sprinkle the remaining : fried onions, green chillies, mint leaves and chopped coriander leaves over the layer of the partially boiled quinoa.
  • Pour the remaining : milk, kewra jal and a few drops of orange food colour all over the layer of the quinoa. Sprinkle the remaining : garam masala and julienned ginger all over the layer of the quinnoa. Tightly cover the pan/ cookware with food wrapping aluminium foil or cover the pan with a lid and seal it with cooking dough.
  • Cook the sealed pan on a very slow flame for 25 – 30 minutes.
  • The chicken biryani is now ready. Stir and mix all the contents gently.
  • Serve hot with raita/ green chutney, sliced onions and enjoy!
Quinoa Vegetable Biryani
  • Preparation & Cooking Time: 1 hour
  • Serves: 4 people
  • Ingredients - For the Quinoa:
  • 1½ cups quinoa, soaked and drained
  • 1 bayleaf (tejpatta)
  • 25 mm (1”) piece cinnamon (dalchini)
  • 1 clove (laung / lavang)
  • 1 cardamom (elaichi)
  • Salt to taste
  • Ingredients - For the Vegetable Gravy:
  • 1½ cups chopped and boiled mixed vegetables (carrots , peas , cabbage, cauliflower & French beans)
  • 1 tbsp Canola oil
  • ½ tsp cumin seeds (jeera)
  • ¾ cup finely chopped onions
  • 2 tsp ginger-green chilli paste
  • ¼ tsp turmeric powder (haldi)
  • 2 tsp coriander (dhania) powder
  • 1 tsp chilli powder
  • ½ tsp garam masala
  • 1 cup roughly chopped tomatoes
  • ¼ cup paneer (cottage cheese) cubes
  • Salt to taste
  • ¼ cup milk
  • A pinch of sugar
  • Other Ingredients
  • ¼ cup fresh curds (dahi)
  • ¼ cup finely chopped coriander (dhania)
  • A few drops of edible saffron colour
  • 1 tbsp ghee

Method

For the Quinoa

  • Combine 4½ cups of water, the bayleaf, cinnamon, clove, cardamom, quinoa and salt in a deep non-stick pan.
  • Cover with a lid and cook on a medium flame for 10 to 12 minutes or till the quinnoa is cooked.
  • Strain the quinoa using a strainer and keep aside.

For the vegetable gravy:

  • Heat the oil in a deep non-stick pan and add the cumin seeds.
  • When the seeds crackle, add the onions and sauté on a medium flame for a minute or two till the onions turn translucent.
  • Add the ginger-green chilli paste, turmeric powder, coriander powder, chilli powder and garam masala and sauté on a medium flame for a few moments.
  • Add the tomatoes and 2 tbsp of water, mix well and cook on a medium flame for 4 to 5 minutes.
  • Add the mixed vegetables, paneer, salt and milk and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally.
  • Add the sugar, mix well and cook on a medium flame for 1 more minute.

How to proceed:

  • Combine the curds, coriander and saffron colour in a bowl and mix well.
  • Add the prepared quinoa mixture and mix well.
  • Transfer ½ of the quinoa mixture in a handi and spread it evenly with the back of a spoon.
  • Add all the prepared vegetable gravy on it and spread it evenly.
  • Top it with the remaining ½ of the quinoa mixture and spread it evenly.
  • Pour the ghee evenly over it and cover it with a lid.
  • Place the handi on a non-stick tava (griddle) and cook on a slow flame for 25 to 30 minutes.
  • Serve immediately.
  • Tips : Just before serving, turn upside down on a serving plate, garnish with fried onions and raisins and serve hot.
Mediterrainean Exotic Quinoa
  • Serves: 2 people
  • Ingredients
  • 100g Quinoa grain
  • 1 Onion
  • 6 Spinach leaves
  • 1 Radish
  • 25-30 Pomegranate seeds
  • 20g Walnuts –(i.e. around 8 pcs)
  • 10 g sprouted Vaal (Field Beans)
  • 1tsp Tandoori ready-made masala
  • 1tsp Yogurt
  • Salt to taste
  • 1 tspn Canola Oil or Grapeseed Oil

Method

  • Wash the quinoa and soak for sometime.
  • Boil 200ml water on a high flame.
  • Add the quinoa.
  • Stir for a few minutes.
  • When most of the water has dried up, reduce the flame & cover up most of the top of the dish. Cook till done.
  • Add salt to taste.
  • Keep this preparation aside.
  • To the tandoori ready-made masala, add the yogurt & mix in the walnuts. Saute this in oil. Keep aside.
  • Slice the onion and fry crisp till done. Keep aside.
  • Chop the spinach leaves very fine. Keep aside.
  • Boil the sprouted vaal (field beans). Keep aside.
  • Take the cooked quinoa, add the onions, sprouted vaal, and mix it all together. Layer it with the tandoori walnuts, pomegranate seeds, and palak leaves.
  • Slice the radish very fine and decorate on top.
Nachni Dosas With Coconut Chutney
  • Serves 6 dosas
  • Ingredients
  • 1 cup Ragi (Nachni / red millet)
  • 1/2 cup moong dal which will be soaked for minimum 3 hrs and to be grind
  • ½ cup chopped Onions
  • 1 small Green Chilly, chopped
  • 1 tsp grated Ginger (Adrak)
  • 1/2 cup chopped Coriander (Dhania patta)
  • Salt to taste
  • 1½ tsp Canola oil for greasing and cooking

Method

  • Wash and soak the ragi in water overnight.
  • Drain the water and grind the ragi into a paste in a mixer using a little water the following morning.
  • Add the onions, green chillies, ginger, coriander and salt and mix well.
  • Heat a non-stick pan and grease it lightly with a little Canola oil.
  • Pour a spoonful of the batter to make a circle of about 5” in diameter.
  • Cook on both sides till golden brown, using a little Canola oil.
  • Repeat with the remaining batter to make 5 more dosas.
  • Serve hot.
Coconut Chutney
  • Ingredients
  • 3 tbsp freshly grated Coconut
  • 2 small chopped Green Chillies
  • 1 tsp chopped Ginger (Adrak)
  • 2 tbsp chopped Coriander leaves (Dhania patta)
  • 6 to 7 Curry leaves (Kadipatta)
  • 2 tbsp roasted Chana Dal (Daria)
  • ½ tsp Mustard seeds (Rai/Sarson)
  • ½ tsp Urad dal (split black lentils)
  • Salt to taste
  • 1 tsp Canola oil
  • 1 small whole dry Kashmiri red chillies, broken into pieces
  • 1/4 tsp Asafoetida (Hing)

Method

  • Mix the coconut, roasted chana dal, green chillies, ginger, coriander, curry leaves, salt and 3 tbsp of water together. Blend in a mixer to a smooth paste.
  • Put the paste in a bowl, add 1/3 cup of water and mix well.
  • For the tempering, heat the oil in a small pan and add the mustard seeds.
  • When the seeds crackle, add the urad dal, curry leaves, red chillies and asafoetida and sauté on a medium flame for a minute.
  • Pour this tempering over the chutney and mix well.
Easy Seven-Vegetable Stew
  • Prep: 1 hour
  • Serves: 4 to 6
  • 1 tablespoon olive oil
  • 1½ cups diced onions
  • ½ to 7 teaspoon minced garlic
  • 1 cup celery, diced in 25 mm pieces
  • 1 teaspoon dried thyme
  • 3 tablespoons whole-wheat pastry flour
  • 2 cups carrot rounds, in 25 mm pieces
  • 3 cups potato cubes, in 25 mm pieces
  • I onion, quartered and cut in eighths
  • 3 cups water, approximately
  • I bay leaf
  • Ground rock salt
  • Freshly ground pepper
  • 1½ cups courgette rounds, in 25 mm piece
  • 1 cup frozen peas
  • 2 cups coarsely chopped green cabbage

Preheat oven to 160°C. Heat oil with diced onion and celery in a heavy casserole. Sauté for 5 minutes, stirring frequently. Add thyme and flour, and sauté, stirring to ensure mixture is well coated with oil. Stir in carrots, potatoes, and onion quarters and mix. Add water, bring to a boil, and add bay leaf and pepper to taste. Cover and place in oven. Set timer for 20 minutes. Remove stew from oven. Stir in courgettes, peas, cabbage. Add a little additional water, if necessary. Cover and return to oven for 20 minutes. Remove and adjust seasonings. Remove bay leaf.

Note : This stew can be prepared in advance and reheated right before serving. It keeps and freezes beautifully.

Variation : Omit courgettes and substitute 2 cups steamed broccoli. Add broccoli 10 minutes before stew has finished cooking and do not replace lid (without lid, broccoli will remain a lovely bright green and stew will be absolutely divine).

Easy Stuffed Brinjal [Aubergine]
  • Prep: 45 minutes
  • Serves: 4
  • 1 standard brinjal
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • ¼ cup chopped fresh Italian parsley
  • 2 medium cloves garlic, minced
  • 100 g mushrooms, chopped
  • ½ cup whole grain bread crumbs
  • 1 teaspoon allspice [optional]
  • ¼ cup barbecue sauce
  • Salt-free seasoning and freshly ground pepper

Pre-heat oven to 180 degree C. Halve the brinjal lengthwise and scoop out pulp. Chop it finely. Sauté brinjal in oil with onion, parsley, garlic and mushrooms. Add breadcrumbs and seasonings. Stir in barbecue sauce.

Stuff mixture into reserved shells. * bake 15 minutes. Spoon mixture from shells to serve.

* Note : A little water in baking dish will prevent sticking

Chicken Risotto
  • 4 oz/125 g brown rice
  • 44 oz/125 g frozen sweet corn kernels
  • 42 tsp polyunsaturated oil, or 1 tbsp water
  • 41 small onion, chopped
  • 41 small clove garlic, or 1 tsp garlic granules (optional)
  • 41 tsp mild curry powder (optional)
  • 414 oz/397 g tin tomatoes
  • 4few cauliflower or broccoli florets
  • 46 oz/175 g cooked chicken

Boil the rice. When nearly done, boil the sweet corn. Heat the oil or water in a non-stick pan and fry the onion until soft, not brown. Add the garlic and curry powder and cook over gentle heat for a few minutes. Add the tomatoes, cauliflower, drained sweet corn and chicken. Heat thoroughly for about 7 minutes, then stir in the rice. Serve with whole meal bread.

Easy Broccoli Pilaf
  • Prep: 15 minutes
  • Serves: 5 to 6
  • 1 tablespoon safflower oil
  • ½ teaspoon cumin seed [optional]
  • ½ teaspoon mustard seed [optional]
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • ¼ teaspoon ground cinnamon [optional]
  • 2 bay leaves
  • 1 teaspoon minced garlic
  • ½ cup minced onion
  • 1 bunch broccoli, cut into small florets, stems peeled and cut cross-wise into 8 mm slices
  • 1/3 cups water
  • 3 cups steamed brown rice
  • Juice of a small lemon [2 to 3 tablespoons]
  • 2 tablespoons chopped parsley [optional]
  • 1 teaspoon sea salt

Prepare rice. (Measure 1 cup into 2 ¼ cups boiling water, with 1 teaspoon olive oil. Cook, covered, over very low heat for 40 minutes. Remove from the heat and allow to rest 10 minutes before lifting cover.)

While rice cooks, heat the oil in a large skillet with lid. Add the cumin and mustard seed and sizzle the seeds briefly. Stir in the coriander, turmeric, cinnamon, and bay leaves.

Add the garlic and onion and cook the mixture, stirring, until the onion is soft and begins to brown. Add the broccoli and cook, stirring for 5 minutes over medium heat.

Add water, cover, and steam the mixture over medium-low heat for 5 minutes, or until the broccoli is tender.

Stir in the rice and cook, stirring frequently, until the mixture is hot. Stir in the lemon juice and the salt. Mix well.

Chilli Casserole
  • 1 Ib lean stewing beef, cut into 1 inch/2 cm cubes
  • 1 medium onion, sliced
  • 14 oz/397 g can red kidney beans, drained and rinsed
  • 7 oz/200 g can low-sugar baked beans
  • 1 tsp chilli powder
  • 1 pint/285 ml beef stock

Heat the oven to gas mark 3/325 F/170 C. Place all the ingredients in a casserole. Cover and cook slowly for 2-2 ½ hours. Remove cover, strain off liquid and boil to reduce to desired consistency. Return to casserole and serve.

Leanline Lasagne
  • 12 oz/350 g lean or low – fat minced beef
  • 1 tsp polyunsaturated oil or ½ tsp water (optional)
  • 1 medium onion, chopped
  • 1 small green pepper, seeded and chopped
  • 4 sticks celery, chopped
  • 4 oz/125 g mushrooms, sliced
  • 14 oz/397 g can tomatoes
  • 2 cloves garlic, crushed, or 1tsp garlic granules
  • ½ tsp oregano
  • pinch cayenne pepper
  • 1 stock cube, crumbled
  • 4 oz/125 g wholewheat lasagne (no-pre-cook variety)
  • 1 oz/25 g cornflour
  • pinch of pepper
  • 1 pint/568 ml skimmed milk
  • 1 ½ oz/40 g Edam or low –fat hard cheese, grated

Brown the meat in a non-stick pan with or without the oil water. Drain off any fat from the meat. Add the onion, green pepper, celery, mushrooms, tomatoes, garlic, herbs, pepper and stock cube to the pan. Bring to the boil, then cover and simmer for 45 minutes, removing the lid for the last 10 minutes. Place half the meat mixture in an ovenproof dish and cover with half the lasagne. Repeat. Heat the oven to gas mark 6/400 F/200 C. Mix the cornflour, mustard and pepper with a little of the milk to form a smooth paste. Pour the remaining milk into a saucepan, stir in the cornflour paste and bring to the boil, stirring continuously. Cook gently for 1 minute. Stir in half the cheese.

When melted, pour the sauce over the lasagne. Sprinkle the remaining cheese on top and bake for about 50 minutes.

Variation : Replace the meat with a mixture of vegetables, such as cauliflower, broccoli, carrots, sweetcorn, peas, leeks or kidney beans.

Baked Brown Rice with Herbs
  • Prep: 30 to 60 minutes
  • Serves: 6
  • 1 tablespoon olive oil
  • ½ cup diced onion
  • 1 teaspoon minced garlic (optional)
  • 2 cups long-grain brown, unpolished rice
  • 4 ½ cups vegetable broth, boiling
  • 2 teaspoons dried thyme
  • 1 bay leaf
  • 1 teaspoon dried marjoram
  • ½ cup minced fresh parsley
  • Tabasco sauce to taste
  • Ground rock salt
  • Freshly ground pepper

This is an easy and elegant rice dish that you can pop into the oven in no time flat. While it bakes, you’ll have plenty of time to prepare the other dishes for the meal. Use a heavy enameled, oven-proof casserole with lid or a heavy, covered skillet for best results.

White basmati rice takes only 20 minutes; brown, unpolished rice requires 50 minutes. Double this recipe so you will have leftover rice to put into salads or soups.

Preheat the oven to 190 degree C. Heat the oil in a heavy saucepan, add the onion and garlic, and sauté for 2 minutes. Stir in rice and mix well. Add boiling broth and remaining ingredients. Stir well, cover and bring to the boil.

When rice is boiling, cover with circle of oiled parchment and place on centre rack in oven. Bake 50 minutes. Remove from oven. Remove and discard bay leaf. Season to taste.

Spaghetti with Smoked Salmon and Watercress
  • 250 g/8 oz spaghetti
  • 21 ½ tsp virgin olive oil
  • 21 garlic clove, finely chopped
  • 260 g/2 oz smoked salmon, julienned
  • 21 bunch watercress, washed and stemmed
  • 2freshly ground black pepper

Cook the spaghetti in 3 litres (5 pints) of boiling water with 1 ½ teaspoons of salt. Start testing the pasta after 8 minutes and cook it until it is almost done. Just before the spaghetti finishes cooking, heat the oil in a large frying pan over medium heat. Cook the garlic in the oil for 30 seconds, stirring constantly. Add the salmon, watercress and pepper, and cook for 30 seconds more before removing the pan from the heat. Drain the spaghetti and add it to the pan. Toss the spaghetti to distribute the sauce and serve at once.

Sesame Brinjal [Aubergine]
  • Prep: 1 hour, 20 minutes
  • Serves: 4
  • 1 standard brinjal, or 4 small Japanese brinjals, peeled
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon minced fresh ginger, or ¼ teaspoon powder
  • 1 tablespoon olive oil
  • 2 tablespoons minced fresh parsley
  • 2 teaspoons lemon juice
  • 2 teaspoons sesame seeds

Here’s a light, tasty brinjal dish with an interesting twist for those who love this vegetable.

Cut the brinjal into thick 12 mm slices and marinate for about 1 hour in the soy sauce. Place the ginger in a heavy skillet. Add the oil and brinjal, and brown it, turning several times, adding water, rather than additional oil, as needed, to keep brinjal moist. When tender, sprinkle brinjal with parsley, lemon juice, and sesame seeds.

Red Cooked Beef
  • 1 kg/2 Ib topside of beef, trimmed of fat and cut into 2 cm ( ¾ inch) pieces
  • 4 Chinese dried mushrooms, soaked in hot water for 10 to 15 minutes
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp dry sherry
  • 2 tbsp soft brown sugar
  • 1 tbsp tomato paste
  • 2.5 cm/1 inch fresh ginger root, peeled and crushed
  • 2 garlic cloves, crushed
  • ½ tsp five-spice powder
  • ¼ litre/8 fl oz unsalted brown stock
  • 1 tbsp safflower oil
  • 300 g/10 oz carrots, thinly sliced diagonally

Drain the mushrooms and gently squeeze out excess moisture. Trim and slice them. Place them in a bowl with the soy sauce, sherry, brown sugar, tomato paste, ginger, garlic, five-spice powder and stock. Stir well and set aside.

Heat the oil in a heavy, fireproof casserole over high heat. Add one third of the beef pieces and brown them on all sides, turning them constantly – about 5 minutes. With a slotted spoon, drain the meat, then transfer it to a plate lined with paper towels. Repeat with the remaining two batches of beef, draining each batch on fresh towels. Return all the beef to the casserole, add the mushrooms and liquid mixture and bring slowly to the boil. Reduce the heat, cover and slimmer very gently for 1 ½ hours, turning the meat over frequently during this time and basting with the cooking liquid.

Add the carrots and continue cooking for a further 30 minutes or until the beef is tender; the carrots should be cooked but still firm. Serve hot.

Sweet and Sour Brinjal [Aubergine]
  • Prep: 15 minutes
  • Serves: 4
  • 4 medium Japanese brinjals, or 1 medium standard brinjal
  • 1 tablespoon safflower oil
  • i>
  • 1 large garlic clove, minced
  • 1 bunch spring onion, cut in 25 mm lengths
  • ½ cup vegetable broth
  • 2 tablespoons ketchup or tomato sauce
  • ¼ cup water
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 2 teaspoons honey
  • 2 teaspoons arrowroot dissolved in 4 tablespoons cold water
  • ¼ cup minced parsley

This recipe is accomplished most quickly by using Japanese brinjals, which are less likely to be bitter. Standard brinjals are bet salted to leach out the bitter juices, but this requires an extra 20 to 30 minutes. Either way, the dish is easy.

Cut unpeeled brinjal in 12 mm cubes. (if using standard brinjal, sprinkle cubes with salt, plate in a large colander, let sit for 20 minutes, rinse, and pat dry). Assemble remaining ingredients close to wok. Heat wok over medium-high heat. Add oil, garlic, and green onions. Stir-fry 1 minute, then add brinjal and stir-fry for 2 minutes. Add broth to wok, lower heat to medium, toss vegetables for 30 seconds, cover and steam for 4 minutes. While vegetables are steaming, combine ketchup, water, soy sauce, vinegar, and sweetener in a small bowl. Uncover wok. Raise heat to medium-high, and stir-fry for 1 to 2 additional minutes, until brinjal is tender. Add sweet-and sour mixture and toss well to coat. Stir in arrowroot mixture and allow sauce to thicken. Turn out into a warm serving bowl. Garnish with parsley.

Braised Chicken with Plums and Lemons
  • 4 chicken breasts, skinned and boned (about 500 g/1 Ib)
  • ½ litre /16 fl oz unsalted chicken stock
  • 4 red plums, blanched in the stock for 1 minute, peeled
  • (skins reserved), halved and stoned
  • 2 tsp sugar
  • 30 g/1 oz unsalted butter
  • 1/8 tsp slat
  • freshly ground black pepper
  • 2 tbsp chopped shallots
  • 8 paper – thin lemon slices

In a saucepan over medium heat, cook the plum skins in the chicken stock until the liquid is reduced to 12.5 cl (4 fl oz). Strain the stock and return it to the pan. Reduce the heat to low, and add the plum halves and sugar. Simmer the mixture for 1 minute, then remove it from the heat and set aside. Preheat the oven to 190 C (375 F or Mark 5).

In a shallow, fireproof casserole over medium heat, melt the butter. Lay the breasts in the casserole and sauté them lightly on one side for about 2 minutes. Turn them over, salt and pepper the cooked side, and add the shallots. Place the plum halves cut side down between the breasts. Pour the stock into the casserole and arrange two lemon slices on each breast.

Put the uncovered casserole in the oven. Cook until the chicken feels firm but springy to the touch – about 10 minutes. Remove the casserole from the oven and lift out the plums and breasts with a slotted spoon Place them on a warmed platter and return the lemon slices to the sauce. Cover the chicken and plums with foil to keep them warm. Simmer the sauce over medium-high heat until it is reduced to about 4 tablespoons – 5 to 7 minutes. Put the lemon slices back on top of the breasts and arrange the plums around them. Pour the sauce over all and serve.

Honey – Basil Chicken
  • 4 whole chicken legs, skinned
  • ¼ tsp salt
  • freshly ground black pepper
  • 1 tbsp safflower oil
  • 7.5 g / ¼ oz unsalted butter
  • 2 tbsp honey
  • 2 tbsp unsalted chicken stock
  • 2 garlic cloves, thinly sliced
  • 30 to 40 fresh basil leaves

Preheat the oven to 200 c (400 F or Mark 6). Cut a piece of aluminium foil 30 cm (1 ft) square for each leg. Sprinkle the legs with the salt and pepper. Heat the oil and butter in a frying pan over medium heat, then brown the legs for about 2 minutes on each side. Put a leg in the middle of each foil square, and dribble 1 ½ teaspoons of honey and 1 ½ teaspoons of stock over each one. Lay one quarter of the garlic slices on each piece, cover with a loose layer of the basil leaves, and wrap the foil snugly over the top. Put the foil packages on a baking sheet and set it in the oven.

After 30 minutes, remove a foil package from the oven and unwrap it carefully to preserve the juices. Test to see if done by piercing the thigh with the tip of sharp knife; if the juices run clear, it is done. If necessary, return the leg to the oven and bake for about 5 minutes more.

To serve, undo each package and transfer the legs to a platter. Remove any garlic or basil that sticks to the foil and put them back on the chicken. Pour the collected juices from the foil packages over the legs.

Red Pepper Pork with Mint
  • 500 g/1 Ib pork fillet or loin, trimmed of fat and thinly sliced
  • 1 tbsp virgin olive oil
  • 2 sweet red peppers, seeded, deribbed and thinly sliced freshly ground black pepper
  • 500 g/1 Ib tomatoes, skinned, seeded and chopped
  • ¼ tsp salt
  • 2 tbsp finely chopped fresh mint
  • 45 g/1 ½ oz fromage frais (optional)

Heat the oil in a heavy frying pan; add the red peppers and sauté for 1 minute. Add the pork slices and brown them over high heat. Season with some black pepper, then cover the pan and reduce the heat to low. After 5 minutes, add the tomatoes; continue to cook, covered, for 10 to 15 minutes, or until the meat is tender and the tomato – pepper mixture is well reduced. Season with the salt and some pepper, if required.

Remove the pan from the heat and leave it to cool for 1 minute, then stir in the mint. Serve at once.

Steamed Fish
  • Two 6-ounce fish fillets (Do not cut completely through fish.)
  • Whole fresh basil leaves (1 or 2 per cut)
  • 1 garlic clove
  • 2 teaspoons shredded fresh ginger
  • 1 cup thinly sliced capsicum
  • 8 ounces asparagus spears

No need to get steamed when you’re in a dinnertime crunch. Steam this basil fish instead. It’s quick ingredients retain their nutrients, and calories from fat are minimal since there’s no need to use oil.

Make bias cuts in to the fish about ¾ -inch apart. Tuck the fresh basil leaves into each cut. (One or two per cut.). Rub fillets with garlic and the shredded fresh ginger. Place the thinly sliced capsicum and asparagus spears into a steamer. Top with fish. Place basket into a large, deep saucepan or wok in which 1 inch of water is boiling. Cover, steam 6 to 8 minutes, or until fish flakes easily with a fork. Makes 2 servings.

Here’s the nutrition scoop: 254 calories, 21 g protein, 2 g fat (0 g sat fat), 37 mg cholesterol, 61 mg sodium, 36 g carbohydrates, and 3 g fiber. Daily Values: 15% vit. A, 77% vit. C, 3% calcium, and 9% iron.

Caribbean Chicken

For four servings of Caribbean Chicken

Season 12 ounces chicken tenderloin strips with...
¼ teaspoon salt
1/8 to ¼ teaspoon ground red paper

In a large, nonstick pan heat...
1 teaspoon cooking oil

Cook chicken in hot oil for 3 to 4 minutes. Add ...
1 medium sweet potato, peeled, halved lengthwise, and thinly sliced
1 small capsicum, seeded and chopped

Cook and stir 5 to 6 minutes more.

In a small bowl stir together...
¾ cup pineapple juice (preferably unsweetened)
1 teaspoon cornstarch

Add to non-stick pan cook, stirring gently till bubbly.

Add...
2 unripe bananas, quartered lengthwise and cut into ¾ -inch pieces

Cook and stir 2 minutes more, serve over cooked brown unpolished rice.

Nutrition facts per serving : 326 calories, 3 g total fat, ½ g saturated fat, 45 mg cholesterol, 188 mg sodium, 50 g carbohydrate, 4 g fiber, 20 g protein, 73% vitamin C, 3% calcium, 7% iron.

Sweet and savory flavors dance a rhythmic duet in this Caribbean-inspired meal. Let the rice cook while you prepare the chicken, and dinner is on the table in 20 minutes.

Salmon - in - a - snap
  • 1 teaspoon lemon – pepper seasoning or freshly ground black pepper
  • 1 to 2 teaspoons reduced-sodium soy sauce
  • 1 medium orange, halved and very thinly sliced
  • 2 cups small broccoli florets
  • 1 cup reduced-sodium chicken broth
  • ¾ cup water
  • 2 teaspoons minced roasted garlic or minced garlic
  • ¼ teaspoon salt (optional)
  • 1 cup quick – cooking couscous or quick-cooking whole wheat couscous

Salmon stirs up excitement for its high scores in protein and heart-saving omega – 3 fatty acids.

Season four 1-inch-thick salmon fillets (about 1 pound) with lemon pepper seasoning or freshly ground black pepper. Lightly spray a nonstick baking pan with nonstick spray coating . Preheat oven to 450 degrees F. Arrange fish fillets in pan. Drizzle with soy sauce. Top with the orange. Bake, covered, for 8 to 12 minutes or until fish flakes easily with a fork.

Meanwhile, in a 2-quart saucepan bring just to boiling broccoli florets, chicken broth, water, garlic and salt. Cook, covered, for about 3 minutes. Stir in couscous.

Remove from heat. Serve fish over hot cooked couscous and broccoli. Makes 4 main-dish servings.

Here’s the nutrition scoop: 316 calories, 25 g protein, 5 g fat, (1 g sat. fat), 20 mg cholesterol, 290 mg sodium, 43 g carbohydrates, and 10 g fiber. Daily values: 9% vit. A, 85% vit C, 5% calcium, and 12% iron in each serving.

Garlic and Pepper Stir – Fry
  • ½ tablespoon cooking oil
  • 2 to 3 cloves garlic, minced
  • 2 medium carrots, sliced
  • ½ of a medium red capsicum, cut into strips
  • ½ of a medium green capsicum, cut into strips
  • ½ of a medium yellow capsicum, cut into strips
  • 1 small onion, sliced and separated into rings
  • 1 cup sliced fresh mushrooms

Preheat a wok or large skillet over high heat; add oil. Add garlic and stir-fry for 1 minute. Add carrots and stir-fry for 2 minutes. Add peppers and onion and stir-fry for 2 minutes.. Add mushrooms and stir-fry about 2 minutes more or until vegetables are crisp-tender. Makes 4 servings.

Nutritional facts per serving Calories :67, total fat : 2 g, saturated fat ½ g, cholesterol : 0 mg, sodium : 15 mg, carbohydrate : 8g, fiber : 2 g, protein : 1 g, vitamin A : 175%, vitamin C: 106%, calcium:2%, iron : 3%

Stronganoff-Style Chicken
  • 6 cups water
  • 5 ounces noodles (about 3 cups)
  • Nonstick spray coating
  • ½ cup chopped onion
  • 1 tablespoon cooking oil
  • 12 ounces boned skinless chicken breast halves, cubed
  • 8-ounce carton plain no-fat yogurt
  • 2 tablespoons all-purpose flour
  • 1 teaspoon paprika
  • ¼ teaspoon salt
  • 2 4-ounce cans sliced mushrooms

Lightly salt the 6 cups water; bring to a boil. Add noodles; cook according to package directions. Drain well; set aside. Meanwhile, spray a 10-inch skillet with nonstick spray coating. Cook onion in skillet until nearly tender. Add oil to skillet. Add chicken and cook for 3 to 4 minutes or until chicken is tender and no longer pink. In a small bowl stir together yogurt, flour, paprika, and salt.

Add undrained mushrooms to skillet. Stir in yogurt mixture. Cook and stir until slightly thickened and bubbly. Cook and stir 1 minute more. Serve over hot noodles. Makes 5 servings.

Nutritional facts per serving Calories:321, total fat : 10 g, cholesterol : 90 mg, sodium : 368 mg, carbohydrate : 29 g, protein : 27 g

Tortilla – Black Bean Casserole
  • Prep: 20 minutes
  • Bake: 35 minutes
  • Cook: 10 minutes
  • 2 cups chopped onion
  • 1-1/2 cups chopped green capsicum
  • 1 14-1/2 ounce can tomatoes, cut up
  • ¾ cup spicy picante sauce ( like tobassco)
  • 2 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 2 15-ounce cans black beans, drained and rinsed
  • Nonstick spray coating
  • 10 7-inch corn tortillas
  • 2 cups shredded low fat cheese (8 ounces)
  • Shredded lettuce (optional)
  • Sliced small fresh red chili peppers (optional)

In a large pan combine onion, capsicum, undrained tomatoes, picante sauce, garlic and cumin. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in beans.

Spray a 2-quart rectangular baking dish with nonstick coating. Spread one-third of the bean mixture over bottom of the dish. Top with half of the tortillas, overlapping as necessary, and half of the cheese. Add another one-third of the bean mixture, then remaining tortillas and bean mixture. Cover and bake in a 350 degree F oven for 35 to 40 minutes or until heated through. Sprinkle with remaining cheese. Let stand for 10 minutes.

If desired, place some shredded lettuce on each serving plate. To serve, cut casserole into squares and place atop lettuce. Garnish with chili peppers, if desired. Makes 6 to 8 main-dish servings.

Nutritional facts per serving calories : 248, total fat: 4g, saturated fat: 1g, cholesterol: 0mg, sodium: 631mg, carbohydrate: 40g, fiber: 5g, protein : 15g

Asian Primavera Stir – Fry
  • Start to Finish : 30 min.
  • 1 ounce dried shiitake mushrooms
  • 1 tablespoon cornstarch
  • 12 ounces skinless, boneless chicken breast halves, cut into bite-size pieces
  • 2 tablespoons dry sherry
  • 2 tablespoon light soy sauce
  • 1 tablespoon grated fresh ginger
  • 2 cloves garlic, minced
  • Nonstick cooking spray
  • 8 ounces tiny whole carrots with tops (about 12), trimmed
  • 4 green onions, bias-sliced into 1-inch pieces
  • green spring onion strips
  • 1 green capsicum, sliced.

In a small bowl combine dried mushrooms and 1 cup warm water; let stand for 15 minutes. Drain mushrooms, squeezing out excess liquid; reserve liquid. Slice mushroom caps; discard stems, stir cornstarch into reserved mushroom liquid.

In a bowl stir together the chicken, sherry, soy sauce, ginger, and garlic, set aside.

Lightly coat a wok or large skillet with nonstick cooking spray. Heat wok or skillet over medium-high heat. Stir-fry capsicum and carrots for 3 to 4 minutes or until crisp-tender. Add green onions and stir-fry for 1 minute more. Remove vegetables from wok; set aside. Add chicken mixture to wok. Stir-fry for 2 to 4 minutes or until chicken is no longer pink. Push chicken from center of wok. Stir cornstarch mixture; add to center of wok. Cook and stir until thickened and bubbly.

Return vegetables to wok. Add mushrooms. Stir to coat with sauce. Cook and stir for 1 minutes or until heated through. If desired, garnish with green onion curls. Makes 4 servings.

Nutritional facts per serving Calories : 250, total fat : 2 g, saturated fat : 1 g, cholesterol : 45 mg, sodium : 324 mg, carbohydrate : 48 g, fiber : 3 g, protein : 25 g


Breads & Rotis

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

Bread – Nachi, Jowhar & Bajra
  • Quantity 1 loaf
  • Ingredients
  • ¼ kg Nachni flour
  • 100g Johar flour
  • 100g Bajra flour
  • ¼ kg Maida flour
  • 2 tbsp Maple Syrup
  • Salt to taste
  • ½ tsp dry Yeast
  • ½ cup Canola oil

Method

  • Mix all the above flours and bind together with water.
  • Add salt, yeast, maple syrup and mix well with the flour.
  • Add the oil.
  • Knead the mixture for at least 15 - 20mts till it becomes soft.
  • Coat the bread tin with oil and put the above mixture in the tin.
  • Cover with slight wet cloth and keep aside for 1 - 2 hours, till the mixtures rises.
  • Bake at 190 deg centigrade for 40 to 50 minutes – making sure that it does not burn (keep checking the mixture in the oven).
  • Cool and serve.
Quinoa Roti
  • Serves 4-5 people
  • Ingredients
  • 250 grams Quinoa grain
  • Salt to taste
  • Water to form dough

Method

  • Mix the quinoa seeds in a grinder to make them into a flour.
  • Take water and form a dough.
  • Add salt to taste.
  • Make rotis.
Stuffed Vegetable Quinoa Paratha
  • Ingredients
  • Same as Quinoa Roti ingredients
  • ½ chopped Carrot
  • 12 chopped French Beans
  • ½ cup thinly sliced Cabbage
  • 7 small Cauliflower florets

Method

  • To make the Quinoa Roti see the above Quinoa Roti recipe.
  • Re. stuffed vegetables:
  • Wash the vegetables thoroughly.
  • Using a dash of Canola oil or Grapeseed oil sauté all the above vegetables.
  • Add both salt to taste & green chillies (cut fine).
  • Cool this preparation down.
  • Take the quinoa roti dough, stuff the veg. mixture into them and make parathas. Roast on the tawa till done.

Low Calorie Deserts

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

Chocolate Orange Quinoa Cake (Sugar Free)
  • Boiled Quinoa - 1 cup
  • Coconut sugar - ½ cup
  • Canola oil - ¼ cup
  • Egg - 2 nos
  • Baking powder - 1 tsp
  • Baking soda - 1 tsp
  • Chocolate (Belgium chocolate, sugar free) - 150 gms
  • Thinely sliced Orange rind - a few pieces

Method

Step 1. Preheat oven to 140 Â °C.

Step 2. Using an electric mixer, beat Coconut Sugar and Canola Oil for around 3 to 4 minutes, then beat in the eggs along with the vanilla extract for 8 to 10 minutes. Add cooked quinoa, baking soda, baking powder and beat until pale and thick.

Step 3 : Add the chopped chocolate and orange rind . Use a large metal spoon to gently fold ingredients together (don't over-mix). Pour mixture into prepared pan. Bake for 60 to 70 minutes, or until a skewer inserted into centre comes out clean.

Decorate on top with chocolate chips and orange rind.

Low Fat Ice-cream
  • (makes 1 ½ pints/900 ml)
  • 1diabetic jelly, same flavour as yoghurt
  • 1 ½ pints / 900 ml low-fat fruit yoghurt
  • 1 egg, separated
  • 3 tbsp skimmed milk powder mixed with ½ pint /285 ml water

Method

Mix the jelly crystals with a little water in a heat –proof bowl. Place over a pan of hot water and stir until dissolved. Leave to cool slightly, then stir in the yoghurt. Whisk the egg yolk until pale, then beat into the yoghurt mixture. Beat in the milk. Pour the mixture into a freezer tray and freeze for about 25 minutes. Remove and beat well. Whisk the egg white until stiff, then fold into the mixture. Return to the freezer tray and freeze until firm.

Note: You can make a low-calorie version of any ice-cream recipe by simply using low-fat yoghurt instead of cream.

Chocolate Cake
  • Prep : 15 minutes
  • Bake : 35 minutes
  • Cool : 10 minutes
  • Stand : 10 minutes
  • ½ cup plus 1 tablespoon unsweetened cocoa
  • 1-1/4 cups cake flour (not self-rising)
  • 1-1/2 teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1-1/4 cups sugar
  • 1 large egg
  • 2 tablespoons uaegeeire
  • 1/3 cup pureed stewed prunes*
  • 1 ounce unsweetened chocolate square, melted
  • 2/3 cup warm water

Method

Heat oven to 350 degree F. coat 8-inch square baking pan with vegetable cooking spray. Sprinkle with 1 tablespoon of the cocoa, tapping out excess.

Sift flour, remaining ½ cup cocoa, the baking powder, baking soda, and salt into medium bowl; set aside. Beat sugar, egg, and uaegeeire in mixer bowl until smooth. Beat in prunes and chocolate. At low speed, best in dry ingredients alternately with water, beginning and ending with dry ingredients. Pour into prepared pan

Bake cake 35 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack for 10 minutes, then remove from pan and cool completely. Makes 12 servings.

*Note : To make 1/3 cup stewed prune puree, pat 8 or 9 jarred or home stewed prunes, pitted; dry with paper towels. Transfer to blender of food processor and puree until smooth, scraping down sides.

Nutritional facts per serving Calories: 175, total fat : 3 g, saturated fat : 1 g, cholesterol : 23 mg, sodium : 231 mg, carbohydrate : 35 g, protein : 3 g

Orange Pound Cake with Orange Caramel Sauce
  • Prep : 30 minutes plus standing
  • Cook : 35 to 40 minutes
  • Vegetable cooking spray
  • 1-1/2 cups all-purpose flour
  • ½ teaspoons salt
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda
  • 1 large orange
  • 1 cup sugar
  • ½ cup buttermilk or sour milk*, at room temperature
  • ½ teaspoon vanilla extract
  • ¼ cup butter, softened (no substitutes)
  • 1 large egg
  • 2 large egg whites
  • ORANGE – CARAMEL SAUCE
  • 2 tablespoons water
  • ¼ cup sugar

Method

Heat oven to 350 degrees F. Lightly coat a 9x5-inch loaf pan with vegetable cooking spray .Sift together flour, salt, baking powder and baking soda in a medium bowl; set aside.

Remove peel from orange; coarsely chop. Cut orange in half and squeeze ½ cup juice. Process the 1 cup sugar and the orange peel in a food processor, pulsing until peel is finely chopped. Combine buttermilk, ¼ cup of the orange juice and vanilla in a small glass measuring cup.(Reserve remaining juice for caramel sauce

Beat butter and orange-sugar mixture in a large mixer bowl on medium-high speed until combined. Beat in egg and egg whites, one at a time, beating well after each addition. Reduce speed to low and gradually add flour mixture, and ultimately with buttermilk mixture, beginning and ending with flour mixture.

Spoon batter into prepared pan. Bake 35 to 40 minutes, until a toothpick inserted in center comes out clean. Cool in pan on wire rack 15 minutes. Invert cake and remove pan; invert again and cool completely.

Make Orange-Caramel Sauce: Meanwhile, combine water and the ¼ cup sugar in a small saucepan: stir with a wooden spoon until sugar is moistened. Bring to simmer over medium-low heat; cover and simmer 2 to 3 minutes or until sugar dissolves. Uncover and cook 5 to 6 minutes until sugar turns amber. Remove from heat and slowly stir in reserved orange juice (mixture will bubble vigorously ). Return to heat and cook stirring until sugar dissolves. Cool; serve with cake. Makes 12 servings.

*Note: To make ½ cup sour milk, place 1-1/2 teaspoons lemon juice or vinegar in a glass measuring cup. Add enough milk to make ½ cup liquid; stir. Let the mixture stand for 5 minutes before using it in a recipe.

Nutritional facts per serving Calories: 190, total fat: 4.5 g, saturated fat: 2.5 g, cholesterol: 28 mg, sodium: 192 mg, carbohydrate: 35 g, protein: 3 g

Tiramisu
  • Serving size : 8
  • Preparation Time : 0:11
  • 2/3 cup sifted powdered sugar
  • 8 ounces reduced-fat cream cheese (1 package)
  • 1 ½ cups frozen reduced-calorie whipped topping thawed and divided
  • ½ cup sugar
  • ¼ cup water
  • 3 egg whites
  • ½ cup hot water
  • 1 tablespoon sugar
  • 1 tablespoon instant espresso coffee granules
  • 2 tablespoons Kahlua or other coffee-flavored liqueur
  • 20 ladyfingers
  • ½ teaspoon unsweetened cocoa

Method

Combine powdered sugar and cream cheese in a bowl, and beat at high speed of a mixer until well-blended. Gently fold 1 cup whipped topping into the cheese mixture.

Combine ½ cup sugar and next 2 ingredients in the top of a double boiler; place over simmering water. Beat at high speed of a mixer until stiff peaks form. Gently stir one fourth of egg white mixture into cheese mixture. Gently fold in remaining egg white mixture; set aside.

Combine hot water and next 3 ingredients; stir well. Split the ladyfingers in half lengthwise. Arrange 20 ladyfinger halves, cut sides up, in the bottom of an 8-inch square baking dish. Drizzle half of the espresso mixture over ladyfinger halves. Spread half of cheese mixture over ladyfinger halves; repeat procedure with the remaining ladyfinger halves, espresso mixture, and cheese mixture. Spread remaining ½ cup whipped topping evenly over cheese mixtures; sprinkle with cocoa.

Place one toothpick in each corner and in center of Tiramisu to prevent plastic wrap from sticking to whipped topping; cover with plastic wrap. Chill 2 hours. Yield: 8 servings (serving size : 1 [4 x 2-inch] piece).

Notes : Try freezing Tiramisu for two hours before serving so it will cut cleanly. Per serving: 411 Calories; 21 g Fat; 8g Protein; 46 g Carbohydrate; 166 mg Cholestrol; 162 mg Sodium

Coffee Angel Food Cake
  • Serving Size : 12
  • Preparation Time : 0:20
  • 1 tablespoon instant coffee granules
  • 1 tablespoon water
  • 14 ½ ounces food cake mix (1 box)
  • 1 teaspoon almond extract / essence
  • 1 teaspoon vanilla extract / essence
  • 2 tablespoons instant coffee granules
  • 1 tablespoon water
  • 6 tablespoons salt margarine
  • 1 pound powdered sugar (1 box)
  • 3 tablespoons skim milk

Method

Combine 1 tablespoon coffee granules and 1 tablespoon water in a small bowl; stir well, and set aside.

Prepare angel food cake batter according to package directions.

Fold in coffee mixture and extracts. Spoon batter into an ungreased 10-inch tube pan, spreading evenly. Break large air pockets by cutting through batter with a knife.

Bake at 375 degrees for 30 minutes or until cake springs back when lightly touched. Invert pan, and let cool for 40 minutes. Loosen cake from sides of pan, using a narrow metal spatula. Invert cake onto a serving plate; set aside.

Combine 2 tablespoons coffee granules and 1 tablespoon water in a small bowl; stir well, and set aside.

Cream margarine at high speed of a mixer. Add coffee mixture; beat well. Gradually add powdered sugar, beating at medium speed until well-blended. Add milk; beat well. Yield; 12 servings (serving size : 1 slice).

Notes : Spread frosting over top and sides of cake. Store loosely covered in refrigerator.

Per serving : 334 Calories ; 6 g Fat; 3 g Protein ; 68 g Carbohydrate ; 0mg Cholesterol; 325 mg Sodium

Lemony Cheesecake With Raspberry Topping
  • Serving Size : 12
  • Preparation Time : 0:11
  • 32 ounces vanilla low-fat yogurt (1 carton)
  • vegetable cooking spray
  • 1 cup low-fat granola cereal (without raisins)
  • 1 tablespoon stick margarine melted
  • 1 cup nonfat sour cream
  • ¾ cup sugar
  • 3 tablespoons cornstarch
  • ¼ teaspoon salt
  • 8 ounces low-fat cheese (1 package)
  • 1 teaspoon grated lemon rind
  • 2 tablespoons lemon juice
  • 1 ½ teaspoons vanilla extract
  • 2 eggs
  • 2 egg whites
  • ¾ cup low-fat sour cream
  • 1 tablespoon sugar
  • 1 teaspoon vanilla extract
  • 1 egg white
  • 10 ounces frozen raspberries in light syrup (1 package) thawed

Place a colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over edge of bowl. Spoon the yogurt into colander. Cover loosely with plastic wrap, and refrigerate for 12 hours.

Spoon yogurt cheese into a large bowl, and set aside; discard liquid.

Coat bottom of 9-inch spring from pan with cooking spray. Combine granola and margarine; stir well. Press mixture into bottom of pan.

Bake at 325 degrees for 20 minutes, and let cool on a wire rack.

Add nonfat sour cream and next 4 ingredients (sour cream) to the yogurt cheese, and beat at medium speed of a mixer until smooth. Add the grated lemon rind, lemon juice, 1 – ½ teaspoons of vanilla, 2 eggs, and 2 egg whites, and beat well. Spoon the cheese mixtures into prepared pan.

Bake at 325 degrees for 1 hour; remove from oven.

Combine low-fat sour cream, 1 tablespoon sugar, 1 teaspoon vanilla, and 1 egg white; stir well. Spread sour cream mixture evenly over cheesecake, and return to oven; bake an additional 15 minutes. Turn off oven, and let cheesecake stand in closed oven for 1 hour. Remove cheesecake from oven; cover and chill at least 8 hours. Yield: 12 servings (serving size : 1 wedge and 4 teaspoons raspberry topping).

Serving Ideas : Serve with raspberries.

Per serving : 295 Calories; 10 g Fat; 10 g Protein ; 42 g Carbohydrate ; 53 mg Cholesterol ; 236 mg Sodium

Light Pumpkin Pie
  • Serving Size : 8
  • Preparation Time : 0:11
  • ½ cup sugar
  • 1 ½ teaspoon pumpkin-pie spice
  • ½ teaspoon salt
  • ½ cup skim milk
  • 2 egg whites
  • 1 egg
  • 29 ounces mashed cooked pumpkin (1 can)
  • 1 unbaked 9-inch deep-dish pastry shell

Combine first 7 ingredients in a large bowl; beat at low speed of a mixer until smooth.

Pour into pastry shell. Bake at 425 degrees for 50 minutes or until a knife inserted in center comes out clean, and let cool on a wire rack. Yield; 8 servings.

Per serving : 186 Calories ; 7 g Fat ; 4 g Protein ; 28 g Carbohydrate ; 23 mg Cholesterol ; 308 mg Sodium

Mississippi Mud Cake
  • Serving Size : 16
  • Preparation Time : 0:11
  • 1/3 cup margarine softened
  • 1 cup sugar
  • 3 eggs
  • 1 cup all-purpose flour
  • 1/3 cup unsweetened cocoa
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 1 teaspoon vanilla extract
  • Vegetable cooking spray
  • Chocolate Glaze
  • 3 ½ cups miniature marshmallows
  • INGREDIENTS FOR Chocolate Glaze
  • 2 cups sifted powdered sugar
  • 6 tablespoons unsweetened cocoa
  • ¼ cup skim milk
  • 2 tablespoon margarine
  • 1 teaspoon vanilla extract / essence

Cream margarine, and gradually add sugar, beating at medium speed of a mixer until well-blended. Add eggs, 1 at a time, beating well after each addition.

Combine flour, cocoa, baking powder, and salt; stir well. Add to creamed mixture, beating at low speed until blended. Stir in vanilla. Pour batter into a 13 x 9-inch baking dish coated with cooking spray.

Bake at 325 degrees for 16 minutes or just until set (not until toothpick tests clean, or cake will be over baked). While cake bakes, prepare Chocolate Glaze; set aside.

Remove cake from oven; top with marshmallows. Bake 2 minutes or until marshmallows are soft. Remove from oven; drizzle with Chocolate Glaze, and let cool. Yield: 16 servings.

Instructions for CHOCOLATE GLAZE

Combine sugar and cocoa in a bowl; stir. Combine milk and margarine in a 1-cup glass measure. Microwave at HIGH for 1 minute. Add milk mixture and vanilla to sugar mixtures; beat at low speed of a mixer until blended. Yield: 1 cup (serving size : 1 tablespoon).

Per serving : 246 Calories; 8 g Fat ; 3 g Protein ; 44 g Carbohydrate ; 34 mg Cholesterol ; 123 mg Sodium


Extensive Calorie Counter

The tables in this list give figures for calories (Kcals) – measurements of the energy value of foods. Calorie – counting is popular as a method of sensible eating with the individual following a programme of perhaps 1,500 calories per day, or 1,000 calories per day according to advice.

Figures are also given for carbohydrate, protein and fat content measured in grams. This makes the list useful to those who have chosen, or have been advised to follow a low-fat or low-cabohydrate diet, or wish to monitor their protein intake.

SPECIFIC AMOUNT KCALS CARB PROT FAT
Apples
Cooking, raw, peeled 100 g 35 8.9 0.3 0.1
Cooking, stewed with sugar 100 g 74 19.1 0.3 0.1
Cooking, stewed with sugar 1 portion (140 g) 103 26.7 0.4 0.1
Cooking, stewed without sugar 100 g 33 8.1 0.3 0.1
Cooking, stewed without sugar 1 portion (140 g) 46 11.3 0.4 0.1
Eating, raw, weighed without core 100 g 47 11.8 0.4 0.1
Eating, raw, with core 100 g 42 10.5 0.4 0.1
Eating, raw, with core 1 small (75 g) 32 7.9 0.3 0.1
Eating, raw, with core 1 medium (112 g) 47 11.8 0.4 0.1
Eating, raw, with core 1 large (170 g) 71 17.9 0.7 0.2
Eating, raw, peeled 100 g 45 11.2 0.4 0.1
Apricots
Canned in juice 100 g 34 8.4 0.5 0.1
Canned in juice 1 portion (140 g) 48 11.8 0.7 0.1
Canned in syrup 100 g 63 16.1 0.4 0.1
Canned in syrup 1 portion (140 g) 88 22.5 0.6 0.1
Raw, without stone< 100 g 31 8.5 0.3 0.1
Raw, without stone< 1 (65 g) 20 5.5 0.2 0.1
Semi-dried, ready-to-eat 100 g 158 36.5 4.0 0.6
Avocado
Raw, without skin or stone 100g 190 1.9 1.9 19.5
Raw, without skin or stone 1 small (100 g) 190 1.9 1.9 19.5
Raw, without skin or stone 1 medium (145) 275 2.8 2.8 28.3
Raw, without skin or stone 1 large (195 g) 371 3.7 3.7 38.0
Banana
With skin 100 g 95 23.2 1.2 0.3
With skin 1 small (130g) 123 30.2 1.6 0.4
With skin 1 medium (150 g) 143 34.8 1.8 0.5
With skin 1 large (180 g) 171 41.8 2.2 0.5
Blackberries
Raw 100 g 62 15.3 0.8 0.2
Stewed with sugar 100 g 56 13.8 0.7 0.2
Stewed with sugar 1 protion (140 g) 78 19.3 1.0 0.3
Stewed without sugar 100 g 21 4.4 0.8 0.2
Stewed without sugar 1 protion (140 g) 29 6.2 1.1 0.3
Blackcurrants
Canned in juice 100 g 31 7.6 0.8 trace
Canned in syrup 100 g 72 18.4 0.7 trace
Raw 100 g 28 6.6 0.9 trace
Stewed with sugar 100 g 58 15.0 0.7 trace
Stewed with sugar 1 protion (140 g) 81 21.0 1.0 trace
Cherries
Canned in syrup 100 g 71 18.5 0.5 trace
Cherries, glace</td> 100 g 251 66.4 0.4 trace
Raw, without stone</td> 100 g 48 11.5 0.9 0.1
Raw, without stone 1 (10g) 5 0.6 trace trace
Cherry pie filling 100 g 82 21.5 0.4 trace
Currants 100 g 267 67.8 2.3 0.4
Dates
Dried, with stones 100 g 227 57.1 2.8 0.2
Dried, with stones 1 (20 g) 45 11.4 0.6 trace
Raw, with stones 100 g 107 26.9 1.3 0.1
Raw, with stones 1 (30 g) 32 8.1 0.4 trace
Figs
Dried 100 g 227 52.9 3.6 1.6
Dried 1 (20 g) 45 10.6 0.7 0.3
Semi-dried, ready-to-eat 100 g 209 48.6 3.3 1.5
Semi-dried, ready-to-eat 1 (35 g) 73 17.0 1.2 0.5
Fruit pie filling
Average 100 g 77 20.1 0.4 trace
Fruit cocktail
Canned in juice 100 g 29 7.2 0.4 trace
Canned in juice 1 protion (105 g) 30 7.6 0.4 trace
Canned in syrup 100 g 57 14.8 0.4 trace
Canned in syrup 1 protion (105 g) 60 15.5 0.4 trace
Fruit salad
Home made (bananas, oranges, apples, pears and grapes) 100 g 55 13.8 0.7 0.1
Home made (bananas, oranges, apples, pears and grapes) 1 portion (140 g) 77 19.3 1.0 0.1
Gooseberries
Cooking, raw 100 g 19 3.0 1.1 0.4
Dessert, canned in syrup 100 g 73 18.5 0.4 0.2
Dessert, canned in syrup 1 portion (105 g) 77 19.4 0.4 0.2
Stewed with sugar 100 g 54 12.9 0.7 0.3
Stewed with sugar 1 portion (140 g) 76 2.7 1.0 0.4
Stewed without sugar 100 g 16 2.5 0.9 0.3
Stewed without sugar 1 portion (140 g) 22 3.5 1.3 0.4
Grapefruit
Canned in juice 100 g 30 7.3 0.6 trace
Canned in juice 1 portion (105 g) 32 7.7 0.6 trace
Canned in syrup 100 g 60 15.5 0.5 trace
Canned in syrup 1 portion (105 g) 63 16.3 0.5 trace
Raw, with skin 100 g 20 4.6 0.5 0.1
Raw, with skin 1 small (250 g) 50 11.5 1.3 0.3
Raw, with skin 1 medium (340 g) 68 15.6 1.7 0.3
Raw, with skin 1 large (425 g) 85 19.6 2.1 0.4
Grapes
Raw, black and white 100 g 60 15.4 0.4 0.1
Raw, black and white 1 (5 g) 3 0.8 trace trace
Guava
Canned in syrup 100 g 60 15.7 0.4 trace
Canned in syrup 1 portion (105 g) 63 16.5 0.4 trace
Raw 100 g 26 5.0 0.8 0.5
Kiwi fruit
Raw, without skin 100 g 49 10.6 1.1 0.5
Raw, without skin 1 (60 g) 29 6.3 0.7 0.3
Lemons
Raw, with peel 100 g 19 3.2 1.0 0.3
Raw, with peel 1 medium (125 g) 24 4.0 1.3 0.3
Lychees
Canned in syrup 100 g 68 17.7 0.4 trace
Canned in syrup 1 portion (105 g) 71 18.6 0.4 trace
Raw, without stone 100 g 58 14.3 0.9 0.1
Raw, without stone 1 (15 g) 9 2.1 0.1 trace
Mangoes
Canned in syrup 100 g 77 20.3 0.3 trace
Canned in syrup 1 portion (105 g) 81 21.3 0.3 trace
Raw, without stone or skin 100 g 57 14.1 0.7 0.2
Raw, without stone or skin 1 slice (40 g) 23 5.6 0.3 trace
Mixed fruit
dried 100 g 268 68.1 2.3 0.4
dried 1 heaped tbsp (25 g) 67 17.0 0.6 0.1
Olives
In brine 100 g 103 trace 0.9 11.0
In brine 1 (3 g) 3 trace trace 0.3
Oranges
Raw, without skin 100 g 37 8.5 1.1 0.1
Raw, without skin 1 small (120 g) 46 10.6 1.4 0.1
Raw, without skin 1 medium (160 g) 59 13.6 2.2 0.2
Raw, without skin 1 large (210 g) 78 17.9 2.3 0.2
Passion Fruit
Raw, without skin 100 g 36 5.8 2.6 0.4
Raw, without skin 1 (15 g) 5 0.9 0.4 trace
Peaches
Canned in juice 100 g 39 9.7 0.6 trace
Canned in juice 1 portion (105 g) 41 10.2 0.6 trace
Canned in syrup 100 g 55 14.0 0.5 trace
Canned in syrup 1 portion (105 g) 58 14.7 0.5 trace
Raw, without stone 100 g 33 7.6 1.0 0.1
Raw, without stone 1 small (70 g) 23 5.3 0.7 trace
Raw, without stone 1 medium (110 g) 36 8.4 1.1 0.1
Raw, without stone 1 large (150 g) 50 11.4 1.5 0.2
Pears
Canned in juice 100 g 33 8.5 0.3 trace
Canned in juice 1 portion (120 g) 40 10.2 0.4 trace
Canned in syrup</td> 100 g 50 13.2 0.2 trace
Canned in syrup 1 portion (120 g) 60 15.8 0.2 trace
Raw, without core 100 g 40 10.0 0.3 0.1
Raw, without core 1medium (200 g) 80 20.0 0.6 0.2
Raw, peeled 100 g 41 10.4 0.3 0.1
Pineapple
Canned in juice 100 g 47 12.2 0.3 trace
Canned in juice 1 portion (120 g) 56 14.6 0.3 trace
Canned in syrup 100 g 64 16.5 0.5 trace
Canned in syrup 1 portion (120 g) 77 20.0 0.6 trace
Raw, without skin 100 g 41 10.1 0.4 0.2
Raw, without skin 1 slice (80 g) 33 8.1 0.3 0.2
Plums
Canned in syrup 100 g 59 15.5 0.3 trace
Canned in syrup 1 portion 9105 g) 62 16.3 0.3 trace
Raw, without stone 100 g 34 8.3 0.5 0.1
Raw, without stone 1 small (30 g) 10 2.5 0.2 trace
Raw, without stone 1 medium (55 g) 19 4.6 0.3 0.1
Raw, without stone 1 large (85 g) 29 7.1 0.4 0.1
Stewed with sugar, weighed with stones 100 g 75 19.2 0.5 0.1
Stewed with sugar, weighed with stones 1 portion (140 g) 105 26.9 0.7 0.1
Stewed with sugar, weighed with stones 100 g 29 6.9 0.4 0.1
Stewed with sugar, weighed with stones 1 portion (140 g) 41 9.7 0.6 0.1
Prunes
Canned in juice 100 g 79 19.7 0.7 0.2
Canned in juice 1 portion (105 g) 83 20.7 0.7 0.2
Canned in syrup 100 g 90 23.0 0.6 0.2
Canned in syrup 1 portion (105 g) 95 24.2 0.6 0.2
Semi-dried, ready-to-eat 100 g 141 34.0 2.5 0.4
Semi-dried, ready-to-eat 1 (15 g) 21 5.1 0.4 trace
Raisins 100 g 272 69.3 2.1 0.4
Raspberries
Canned in syrup 100 g 31 7.6 0.5 trace
Canned in syrup 1 portion (105 g) 33 8.0 0.5 trace
Raw 100 g 25 4.6 1.4 0.3
Raw 1 portion (60 g) 15 2.8 0.8 0.2
Strawberries
Canned in syrup 100 g 65 16.9 0.5 trace
Canned in syrup 1 portion (105 g) 68 17.9 0.5 trace
Raw 100 g 27 6.0 0.8 0.1
Raw 1 (12 g) 3 6.1 0.1 trace
Sultanas 100 g 275 69.4 2.7 0.4
  1 tbsp (30 g) 83 20.8 0.8 trace
Tangerines
Raw 100 g 35 8.0 0.9 0.1
Raw 1 small (50 g) 18 4.0 0.5 0.1
Raw 1 medium (70 g) 25 5.6 0.6 0.1
Raw 1 large (90 g) 32 7.2 0.6 0.1
SPECIFIC AMOUNT KCALS CARB PROT FAT
Asparagus
Boiled 100 g 26 1.4 3.4 0.8
Boiled 1 portion 33 1.7 4.3 1.0
Raw 100 g 25 2.0 2.9 0.6
Aubergine
Fried in corn oil 100 g 302 2.8 1.2 31.9
Fried in corn oil 1 portion (130 g) 393 3.6 1.6 41.5
Raw 100 g 15 2.2 0.9 0.4
Bamboo Shoots
Canned, drained 100 g 39 9.7 0.7 0
Canned, drained 225 g can 88 21.8 1.6 0
Beans
Baked, canned in tomato sauce 100 g 84 15.3 5.2 0.6
Baked, canned in tomato sauce 1 small portion (80 g) 67 12.2 4.2 0.5
Baked, canned in tomato sauce 1 medium portion(135 g) 113 20.7 7.0 0.8
Baked, canned in tomato sauce 1 large portion (190 g) 160 29.1 9.9 1.1
Baked, canned in tomato sauce 1 tbsp (45 g) 38 6.9 2.3 0.3
Baked, canned in tomato sauce reduced sugar 100 g 73 12.5 5.4 0.6
Baked, canned in tomato sauce reduced sugar 1 small portion (80 g) 58 10.0 4.3 0.5
Baked, canned in tomato sauce reduced sugar 1 medium portion (135 g) 99 16.9 7.3 0.8
Baked, canned in tomato sauce reduced sugar 1 large portion (190 g) 139 23.8 10.3 1.1
Baked, canned in tomato sauce reduced sugar 1 tbsp (45 g) 33 5.6 2.4 0.3
Blackeye, dried, boiled 100 g 116 19.9 8.8 0.7
Broad, frozen, boiled 100 g 81 11.7 7.9 0.6
Broad, frozen, boiled 1 portion (120 g 96 14.0 9.5 0.7
Butter, canned, re-heated, drained 100 g 77 13.0 5.9 0.5
Butter, canned, re-heated, drained 1 portion (120 g) 92 15.6 7.1 0.6
French, frozen, boiled 100 g 25 4.7 1.7 0.1
French, frozen, boiled 1 small portion (60 g) 15 2.8 1.0 0.1
French, frozen, boiled 1 medium portion (90 g) 23 4.2 1.5 0.1
French, frozen, boiled 1 large portion (120 g) 30 5.6 2.0 0.1
French, raw 100 g 24 3.2 1.9 0.5
Mung, dried, boiled 100 g 91 15.3 7.6 0.5
Mung, dried, boiled 1tbsp (30 g) 27 4.6 2.3 0.1
Red kidney, canned, re-heated, drained 100 g 100 17.8 6.9 0.6
Red kidney, canned, re-heated, drained 1 portion (120 g) 120 21.4 8.3 0.7
Red kidney, dried, boiled 100 g 103 17.4 8.4 0.5
Red kidney, dried, boiled 1 tbsp (30 g) 31 5.2 2.5 0.2
Runner, boiled 100 g 186 2.3 1.2 0.5
Runner, boiled 1 small portion (60 g) 11 1.4 0.7 0.2
Runner, boiled 1 medium portion (90 g) 16 2.1 1.1 0.5
Runner, boiled 1 large portion (120 g) 22 2.8 1.4 0.6
Runner, raw 100 g 22 3.2 1.6 0.4
Soya, dried, boiled 100 g 141 5.1 14.0 7.3
Soya, dried, boiled 1 tbsp (30 g) 42 1.5 4.2 2.2
Beansprouts
Mung, stir-fried in blended oil 100 g 72 2.5 1.9 6.1
Mung, stir-fried in blended oil 1 portion (90 g) 65 2.3 1.7 5.5
Mung, raw 100 g 31 4.0 2.9 0.5
Beetroot
Boiled 100 g 46 9.5 2.3 0.1
Boiled 1 slice (10 g) 5 1.0 0.2 trace
Pickled, drained 100 g 28 5.6 1.2 0.2
Pickled, drained 1 slice (10 g) 3 0.6 0.1 trace
Raw 100 g 36 7.6 1.7 0.1
Black gram
Dried, boiled 100 g 89 13.6 7.8 0.4
Broccoli
Boiled 100 g 24 1.1 3.1 0.8
Boiled 1 portion (90 g) 22 1.0 2.8 0.7
Raw 100 g 33 1.8 4.4 0.9
Brussels Sprouts
Boiled 100 g 35 3.5 2.9 1.3
Boiled 1 small portion (60 g) 21 2.1 1.7 0.8
Boiled 1 medium portion (90 g) 32 3.2 2.6 1.2
Boiled 1 large portion (120 g) 42 4.2 3.5 1.6
Frozen, boiled 100 g 35 2.5 3.5 1.3
Frozen, boiled 1 small portion (60 g) 21 1.5 2.1 0.8
Frozen, boiled 1 medium portion (90 g) 32 2.3 3.2 1.2
Frozen, boiled 1 large portion (120 g) 42 3.0 4.2 1.6
Raw 100 g 42 4.1 5.3 1.4
Cabbage
Boiled 100 g 18 2.5 0.8 0.6
Boiled 1 small portion (60 g) 11 1.5 0.5 0.4
Boiled 1 medium portion (90 g) 16 2.3 0.7 0.4
Boiled 1 large portion (120 g) 22 3.0 1.0 0.4
Raw 100 g 26 4.1 1.7 0.4
Raw 1 medium portion (90 g) 23 3.7 1.5 0.4
White, raw 100 g 27 5.0 1.4 0.2
White, raw 1 medium portion (90 g) 24 4.5 1.3 0.2
Carrots
Canned, re-heated, drained 100 g 20 4.2 0.5 0.3
Canned, re-heated, drained 3 medium carrots (35 g) 7 1.5 0.2 0.1
Old, boiled 100 g 24 4.9 0.6 0.4
Old, boiled 1 small portion (40 g) 10 2.9 0.4 0.2
Old, boiled 1 medium portion (60 g) 14 1.2 0.2 0.1
Old, boiled 1 large portion (85 g) 20 1.7 0.2 0.1
Old, raw 100 g 35 2.5 0.3 0.2
Old, raw 1 medium portion (60 g) 21 1.5 0.2 0.1
Young, boiled 100 g 22 4.4 0.6 0.4
Young, boiled 1 medium portion (60 g) 13 2.6 0.4 0.2
Young, raw 100 g 30 6.0 0.7 0.5
Young, raw 1 medium portion (60 g) 18 3.6 0.4 0.3
Cauliflower
Boiled 100 g 28 2.1 2.9 0.9
Boiled 1 small portion (60 g) 170 1.3 1.7 0.5
Boiled 1 medium portion (90 g) 25 1.9 2.6 0.8
Boiled 1 large portion (120 g) 34 2.5 3.5 1.1
Raw 100 g 34 3.0 3.6 0.9
Raw 1 floret (10 g) 3 0.3 0.4 trace
Celery 100 g 8 0.8 0.5 0.3
Cereal/Vegetable dish
Boiled 1 small portion (30 g) 2 0.2 0.2 0.1
Boiled 1 medium portion (50 g) 4 0.4 0.3 0.2
Boiled 1 large portion (85 g) 7 0.7 0.4 0.3
Boiled 100 g 7 0.9 0.5 0.2
Raw 1 stick (30 g) 2 0.3 0.2 0.1
Chick peas
Canned, re-heated, drained 100 g 115 16.1 7.2 2.9
Canned, re-heated, drained 1 medium portion (90 g) 104 14.5 6.5 2.6
Dried, boiled 100 g 121 18.2 8.4 2.1
Dried, boiled 1 heaped tbsp (28 g) 34 5.1 2.4 0.6
Chicory
Raw 100 g 11 2.8 0.5 0.6
Courgette
Boiled 100 g 19 2.0 2.0 0.4
Boiled 1 small portion (60 g) 11 1.2 1.2 0.2
Boiled 1 medium portion (90 g) 17 1.8 1.8 0.2
Boiled 1 large portion (120 g) 23 2.4 2.4 0.2
Fried in corn oil 100 g 63 2.6 2.6 4.8
Fried in corn oil 1small portion (60 g) 38 1.6 1.6 2.9
Fried in corn oil 1 medium portion (90 g) 57 2.3 2.3 4.3
Fried in corn oil 1 large portion (120 g) 76 3.1 3.1 5.8
Raw 100 g 18 1.8 1.8 0.4
Cucumber
Raw 100 g 10 1.5 0.7 0.1
Raw 1 inch piece (60 g) 6 0.9 0.4 0.1
Gherkins
Pickled, drained 100 g 14 2.6 0.9 0.1
Gourd
Raw 100 g 11 0.8 1.6 0.2
Hummus 100 g 187 11.6 7.6 12.6
Leeks
Boiled 100 g 21 2.6 1.2 0.7
Boiled 1, average size (160 g) 34 4.2 1.9 1.1
Raw 100 g 22 2.9 1.6 0.5
Lentils
Green and brown, whole, dried, boiled 100 g 105 16.9 8.8 0.7
Green and brown, whole, dried, boiled 1 tbsp (30 g) 32 5.1 2.6 0.2
Red, split, dried, boiled 100 g 100 17.5 7.6 0.4
Red, split, dried, boiled 1 tbsp (30 g) 30 5.3 2.3 0.1
Lettuce
Average, raw 100 g 14 1.7 0.8 0.5
Average, raw 1 salad serving (30 g) 4 0.5 0.2 0.2
Iceberg, raw 100 g 13 1.9 0.7 0.3
Iceberg, raw 1 salad serving (80 g) 10 0.6 0.2 0.1
Mixed vegetables
Frozen, boiled 100 g 42 6.6 3.3 0.5
Frozen, boiled 1 medium serving (90 g) 38 5.9 3.0 0.5
With chilli, canned 100 g 86 9.1 4.3 3.8
With chilli, canned 400 g can 345 36.0 17.0 15.0
Mushrooms
Boiled 100 g 11 0.4 1.8 0.3
Creamed, canned 100 g 80 5.4 3.4 5.0
Creamed, canned 210 g can 168 11.3 7.1 10.8
Fried in blended oil 100 g 157 0.3 2.4 16.2
Fried in butter 100 g 157 0.3 2.4 16.2
Fried in corn oil 100 g 157 0.3 2.4 16.2
Fried 1 medium portion (45 g) 71 0.1 1.1 7.3
Raw 100 g 135 0.4 1.8 0.5
Raw 1, average (10 g) 1 trace 0.2 trace
Mustard and Cress
Raw 100 g 13 0.4 1.6 0.6
Raw 1 tbsp (5 g) 1 trace 0.1 trace
Raw 1 punnet (40 g) 5 0.2 0.6 0.2
Okra
Boiled 100 g 28 2.7 2.5 0.9
Raw 100 g 31 3.0 2.8 1.0
Raw 10, medium (50 g) 16 1.5 1.4 0.5
Stir-fried in corn oil 100 g 269 4.4 4.3 26.1
Stir-fried in corn oil 1 medium portion (60 g) 161 2.6 2.6 15.7
Onions
Boiled 100 g 17 3.7 0.6 0.1
Boiled 1 medium portion (60 g) 10 2.2 0.4 0.1
cocktail/silverskin, drained 100 g 15 3.1 0.6 0.1
Fried in blended oil 100 g 164 14.1 2.3 11.2
Fried in corn oil 100 g 164 14.1 2.3 11.2
Fried in lard 100 g 164 14.1 2.3 11.2
Fried 1 medium portion (57 g) 98 8.5 1.4 6.7
Pickled, drained 100 g 24 4.9 0.9 0.2
Pickled, drained 1, average (10 g) 2 0.5 0.1 trace
Pickled, drained 1, large (25 g) 6 1.2 0.2 trace
Raw 100 g 36 7.9 1.2 0.2
Raw 1, average (90 g) 32 7.1 1.1 0.2
Raw 1 slice (20 g) 7 1.6 0.2 trace
Peas 100 g 79 10.0 6.7 1.6
Boiled 1 small portion (40 g) 32 4.0 2.7 0.6
Boiled 1 medium portion (65 g) 51 6.5 4.4 1.0
Boiled 1 large portion (85 g) 67 8.5 5.7 1.4
Boiled 100 g 80 13.5 5.3 0.9
Canned, re-heated, drained 1 tbsp (30 g) 24 4.1 1.6 0.3
Canned, re-heated, drained 100 g 69 9.7 6.0 0.9
Frozen, boiled 1 medium portion (65 g) 45 6.3 3.9 0.6
Frozen, boiled 100 g 261 3.3 3.2 0.1
Peppers
Capsicum, green, boiled 100 g 18 2.6 1.0 0.5
Capsicum, green, raw 100 g 15 2.6 0.8 0.3
Capsicum, green, raw 1, medium (160 g) 24 4.2 1.3 0.5
Capsicum, green, raw 1 sliced ring (10 g) 2 0.3 0.1 trace
Capsicum, red, boiled 100g 34 7.0 1.1 0.4
Capsicum, red, raw 100 g 32 6.4 1.0 0.4
Capsicum, red, raw 1, medium (160 g) 51 10.2 1.6 0.6
Capsicum, red, raw 1 sliced ring (10 g) 3 0.6 0.1 trace
Mixed, raw 100 g 20 0.7 2.9 0.6
Potatoes (Chips)
Fine cut, frozen, fried in blended oil 100 g 364 41.2 4.5 21.3
Fine cut, frozen, fried in corn oil 100g 364 41.2 4.5 21.3
Fine cut, frozen, fried in dripping 100 g 364 41.2 4.5 21.3
Fine cut, frozen, fried 1 small portion (130 g) 473 53.6 5.9 27.7
Fine cut, fried 1 medium portion (180 g) 655 74.2 8.1 38.3
Fine cut, fried 1 large portion (240 g) 874 98.9 10.8 51.12
Homemade, fried in blended oil 100 g 189 30.1 3.9 6.7
Homemade, fried in corn oil 100 g 189 30.1 3.9 6.7
Homemade, fried in dripping 100 g 189 30.1 3.9 6.7
Homemade, fried 1 small portion (130 g) 246 39.1 5.1 8.7
Homemade, fried 1 medium portion (180 g) 340 54.2 7.0 12.1
Homemade, fried 1 large portion (240 g) 454 72.2 9.4 20.1
Oven, frozen, baked 100 g 162 29.8 3.2 4.2
Oven, frozen, baked 1 medium portion (180 g) 292 53.6 5.8 7.6
Chip shop, fried in dripping 100 g 239 30.5 3.2 12.4
Chip shop, fried in blended oil 100 g 239 30.5 3.2 12.4
Chip shop, fried in vegetable oil 100 g 239 30.5 3.2 12.4
Chip shop, fried 1 average serving (200 g) 478 61.0 6.4 24.8
Straight cut, frozen, fried in blended oil 100 g 273 36.0 4.1 13.5
Straight cut, frozen, fried in corn oil 100 g 273 36.0 4.1 13.5
Straight cut, frozen, fried in dripping 100 g 273 36.0 4.1 13.5
Straight cut, frozen, fried 1 portion (180 gg) 491 64.8 7.4 2.4
French fries, retail(burger restaurants) 100 g 280 34.0 3.3 15.5
French fries, retail(burger restaurants) 1 regular serving (105 g) 294 35.7 3.5 16.3
French fries, retail(burger restaurants) 1 regular serving (105 g) 420 51.0 5.0 23.3
Potatoes (New)
Boiled 100 g 75 17.8 1.5 0.3
Boiled 1 small portion (120 g) 90 21.4 1.8 0.4
Boiled 1 medium portion (180 g) 135 32.0 2.7 0.5
Boiled 1 large portion (220 g) 165 39.2 3.3 0.7
Boiled in skins 100 g 66 15.4 1.4 0.3
Boiled in skins 1 small portion (120 g) 79 18.5 1.7 0.4
Boiled in skins 1 medium portion (180 g) 119 27.7 2.5 0.5
Boiled in skins 1 large portion (220 g) 145 33.9 3.1 0.7
Canned, re-heated, drained 100 g 63 15.1 1.5 0.1
Canned, re-heated 1 medium portion (180 g) 113 27.2 2.7 0.2
Raw 100 g 70 16.1 1.7 0.3
Potatoes (Old)
Baked, flesh and skin 100 g 136 31.7 3.9 0.2
Baked, flesh and skin 1 medium -size (180 g) 245 57.1 7.0 0.4
Baked, flesh only 100 g 77 18.0 2.2 0.1
Baked, flesh only 1 medium-size (160 g) 123 28.8 3.5 0.2
Boiled 100 g 72 17.0 1.8 0.1
Boiled 1 small portion (120 g) 86 20.4 2.2 0.1
Boiled 1 medium portion (180 g) 130 30.6 3.2 0.2
Boiled 1 large portion (220 g) 158 37.4 4.0 0.2
Boiled, mashed with butter 100 g 104 15.5 1.8 4.3
Boiled, mashed with margarine 100 g 104 15.5 1.8 4.3
Boiled, mashed with butter or margarine 1 medium portion (180 g) 187 27.9 3.2 7.7
Raw 100 g 75 17.2 2.1 0.2
Roast in blended oil 100 g 149 25.9 2.9 4.5
Roast in corn oil 100 g 149 25.9 2.9 4.5
Roast in lard 100 g 149 25.9 2.9 4.5
Roast 1 medium portion (200 g) 298 51.8 5.8 9.0
Pumpkin
Raw 100 g 13 2.2 0.7 0.2
Boiled 100 g 13 2.1 0.6 0.3
Radish
Raw 100 g 12 1.9 0.7 0.2
Raw 1, average (10 g) 1 0.2 0.1 trace
Spinach
Boiled 100 g 19 0.8 2.2 0.8
Boiled 1 medium portion (90 g) 17 0.7 2.0 0.7
Frozen, boiled 100 g 21 0.5 3.1 0.8
Frozen, boiled 1 medium portion (90 g) 19 0.5 2.8 0.7
Raw 100 g 25 1.6 2.8 0.8
Spring onions
Raw 100 g 23 3.0 2.0 0.5
Raw 1, average (20 g) 5 0.6 0.4 0.1
Sweet Potato
Boiled 100 g 84 20.5 1.1 0.3
Boiled 2, medium (130 g) 109 26.7 1.4 0.4
Raw 100 g 87 21.3 1.2 0.3
Sweetcorn
Baby, canned, drained 100 g 23 2.0 2.9 0.4
Kernels, canned, drained 100 g 122 26.6 2.9 1.2
Kernels, canned, drained 1 tbsp (30 g) 37 8.0 0.9 0.4
on-the-cob, whole, boiled 100 g 66 11.6 2.5 1.4
on-the-cob, whole, boiled 1, kernels only (125 g) 83 14.5 3.1 1.8
Tofu
Soya bean, steamed 100 g 73 0.7 8.1 4.2
Soya bean, steamed, fried 100 g 261 2.0 23.5 17.7
Tomato
Canned, with juice 100 g 16 3.0 1.0 0.1
Fried in blended oil 100 g 91 5.0 0.7 7.7
Fried in corn oil 100 g 91 5.0 0.7 7.7
Fried in lard 100 g 91 5.0 0.7 7.7
Grilled 100 g 49 8.9 2.0 0.9
Raw 100 g 17 3.1 0.7 0.3
Raw 1, small (65 g) 117 2.0 0.5 0.2
Raw 1, medium (85 g) 14 2.6 0.6 0.3
Raw 1, large (150 g) 26 4.7 0.8 0.3
Turnip
Boiled 100 g 12 2.0 0.6 0.2
Boiled 1 small portion (40 g) 5 0.8 0.2 0.1
Boiled 1 medium portion (60 g) 7 1.2 0.4 0.1
Boiled 1 large portion (85 g) 10 1.7 0.5 0.2
Raw 100 g 23 4.7 0.9 0.3
Vegetable dish
Cauliflower cheese 100 g 105 5.1 5.9 6.9
Cauliflower cheese side dish portion (90 g ) 94.5 4.6 5.3 6.2
Cauliflower cheese main course portion (200 g) 210 10.2 11.8 13.8
Ratatouille, canned 100 g 38 3 1.0 2.5
Ratatouille, canned 1/2 can (200 g) 76 6 2.0 5.0
Mixed vegetable chilli, canned 100 g 86 9.1 4.3 3.8
Mixed vegetable chilli, canned 1/2 can (200 g) 172 18.2 8.6 7.6
Watercress
Raw 100 g 22 0.4 3.0 1.0
Raw 1 bunch (80 g) 18 0.3 2.4 0.8
Yam
Boiled 100 g 133 33.0 1.7 0.3
Boiled 1, medium (130 g) 173 42.9 2.2 0.4
Raw 100 g 114 28.2 1.5 0.3
SPECIFIC AMOUNT KCALS CARB PROT FAT
Nuts
Almonds 100 g 612 6.9 21.1 55.8
Brazil nuts 100 g 682 3.1 14.1 68.2
Cashew Nuts
Roasted, salted 100 g 611 18.8 20.5 50.9
Roasted, salted 10 whole (10 g) 61 1.9 2.1 5.1
Roasted, salted 25 g packet 153 4.7 5.1 12.7
Chestnuts 100 g 170 36.6 2.0 2.7
Coconut
Creamed, block 100 g 669 7.0 6.0 68.8
Dessicated 100 g 604 6.4 5.6 62.0
Hazelnuts 100 g 650 6.0 14.1 63.5
Macadamia nuts
Salted 100 g 748 4.8 7.9 77.6
Salted 6 nuts (10 g) 75 0.5 0.8 7.8
Mixed nuts 100 g 607 7.9 22.9 54.1
Peanuts
Plain 100 g 564 12.5 25.6 46.1
Plain 10 whole (10 g) 56 1.3 2.6 4.6
Roasted, salted 100 g 602 7.1 24.5 53.0
Roasted, salted 10 whole (10 g) 60 0.7 2.5 5.3
Roasted, salted 25 g packet 151 1.8 6.1 13.3
Roasted, salted 40 g packet 241 2.8 9.8 21.0
Roasted, salted 50 packet 301 3.6 12.3 26.5
Dry roasted 100 g 589 10.3 25.5 49.8
Dry roasted 40 g packet 236 4.1 10.2 19.9
Pecan nuts 100 g 689 5.8 9.2 70.1
Pine nuts 100 g 688 4.0 14.0 68.6
Pistachio nuts 100 g 331 4.6 9.9 30.5
Walnuts 100 g 688 3.3 14.7 68.5
Nut-based products
Marzipan, home-made 100 g 461 50.2 10.4 25.8
Marzipan, retail 100 g 404 67.6 5.3 14.4
Peanut butter, smooth 100 g 623 13.1 22.6 53.7
Peanut butter, smooth generous spreading 125 2.6 4.5 10.7
Seeds
Seasame seeds 100 g 578 0.9 18.2 58.0
Sunflower seeds 100 g 581 18.6 19.8 47.5
Seed-based products
Tahini (sesame seed spread) 100 g 607 0.9 18.5 58.9
Tahini (sesame seed spread) 1 heaped tsp (19 g) 115 0.2 3.5 11.2
SPECIFIC AMOUNT KCALS CARB PROT FAT
Biscuits
Cheeselets 100 g 464 56.9 10.3 21.7
Cheeselets 1 biscuit 5 0.6 0.1 3.3
Chocolate, assorted 100 g 524 67.4 5.7 27.6
Digestive 100 g 499 67.0 6.5 22.1
Digestive 1 biscuit 73 9.8 1.0 3.3
Digestive with plain chocolate 100 g 511 60.8 7.6 26.1
Digestive with plain chocolate 1 biscuit 85 10.0 1.3 4.4
Sandwich 100 g 513 69.2 5.0 25.9
Semi-sweet 100 g 457 74.8 6.7 16.6
Short-sweet 100 g 469 62.2 6.2 23.4
Wafer, filled 100 g 535 66.0 4.7 29.9
Oatcakes 100 g 441 63.0 10.0 18.3
Bran
Wheat 100 g 206 26.8 14.1 5.5
Wheat 1 tbsp (7 g) 14 1.9 1.0 0.4
Bread
Brown, average 100 g 218 44.3 8.5 2.0
Brown, average 25 g slice 54.5 1.8 2.0 0.5
Chapatis, made with fat 100 g 328 48.3 8.1 12.8
Chapatis, made with fat 1 (60 g) 197 29.0 4.9 7.7
Chapatis, made without fat 100 g 202 43.7 7.3 1.0
Chapatis, made without fat 1 (55 g) 111 24.0 4.0 0.6
Croissants 100 g 360 38.3 8.3 20.3
Croissants 1, average, plain (50 g) 180 19.2 4.2 10.2
Currant 100 g 289 50.7 7.5 7.6
Currant 30 g slice 87 15.2 2.3 2.3
Granary 100 g 235 46.3 9.3 2.7
Granary 25 g slice 59 11.6 2.3 0.7
Malt 100 g 268 56.8 8.3 2.4
Malt 35 g slice 93.8 19.9 2.9 0.8
Naan 100 g 336 50.1 8.9 12.5
Naan 160 g portion 538 80.2 14.2 20.0
Pitta 100 g 265 57.9 9.2 1.2
Pitta 75 g pitta 199 43.4 6.9 0.9
Pitta 95 g pitta 252 55.0 8.7 1.1
Rolls, brown, crusty 100 g 255 50.4 10.3 2.8
Rolls, brown, crusty 1 roll (48 g) 122 22.7 4.9 1.3
Rolls, brown, soft 100 g 268 51.8 10.0 2.8
Rolls, brown, soft 1 roll (43 g) 115 22.3 4.3 1.2
Rolls, hamburger buns 100 g 264 48.8 9.1 5.0
Rolls, hamburger buns 1 roll (50 g) 132 24.4 4.6 2.5
Rolls, white, crusty 100 g 280 57.6 10.9 2.3
Rolls, white, crusty 1 roll (50 g) 140 28.8 5.5 1.2
Rolls, white, soft 100 g 268 51.6 9.2 4.2
Rolls, white, soft 1 roll (45 g) 121 23.2 4.4 1.9
Rolls, wholemeal 100 g 241 48.3 9.0 2.9
Rolls, wholemeal 1 roll (45 g) 108 21.7 4.1 1.3
Rye 100 g 219 45.8 8.3 1.7
Rye 25 g slice 55 11.5 2.1 0.4
Vitbe 100 g 229 43.4 9.7 3.1
Vitbe 25 g slice 57 10.9 2.4 0.8
White, 'with added fibre' 100 g 230 49.6 7.6 1.5
White, 'with added fibre' 25 g slice 58 12.4 1.9 0.4
White, average 100 g 235 49.3 8.4 1.9
White, average 25 g slice 59 12.3 2.1 0.5
White, french stick 100 g 270 55.4 9.6 2.7
White, french stick 2 inch stick (40 g) 108 22.2 3.8 1.1
White, fried 100 g 503 48.5 7.9 32.2
White, fried 35 g slice 176 17.0 2.8 11.3
White, sliced 100 g 217 46.8 7.6 1.3
White, sliced 25 g slice 54 11.7 1.9 0.3
Wholemeal, average 100 g 215 41.6 9.2 2.5
Wholemeal, average 25 g slice 54 10.4 2.3 0.6
Breakfast cereal
All-bran 100g 261 46.6 14.0 3.4
All-bran medium portion (50 g) 131 23.3 7.0 1.7
Bran Flakes 100 g 318 69.3 10.2 1.9
Bran Flakes medium portion (40 g) 127 27.7 4.1 0.8
Ccoco Pops 100 g 384 74.0 5.3 1.0
Ccoco Pops medium portion (30 g) 115 22.2 1.6 0.3
Common Sense Oat Bran
Flakes 100 g 357 85.9 11.0 4.0
Common Sense Oat Bran Flakes medium portion (40 g) 143 34.4 4.4 1.6
Corn Flakes 100 g 360 88.6 7.9 0.7
Corn Flakes medium portion (40 g) 144 35.4 3.2 0.3
Crunchy Nut Corn Flakes 100 g 398 93.7 7.4 4.0
Crunchy Nut Corn Flakes medium portion (40 g) 159 37.5 3.0 1.6
Frosties 100 g 377 93.7 5.3 0.5
Frosties medium portion (40 g) 151 37.5 2.1 0.2
Fruit' n Fibre 100 g 349 72.1 9.0 4.7
Fruit' n Fibre medium portion (40 g) 140 28.8 3.6 1.9
Muesli medium portion (80 g) 290 57.8 7.8 4.7
Muesli with no added sugar 100 g 366 67.1 10.5 7.8
Muesli with no added sugar medium portion (80 g) 293 53.7 8.4 6.2
Oat and Wheat Bran 100 g 325 67.7 10.6 3.5
Oat and Wheat Bran medium portion (40 g) 130 27.1 4.2 1.4
Porridge, made with milk medium portion (200 g) 232 27.4 9.6 10.2
Porridge, made with water medium portion (200 g) 98 18.0 3.0 2.2
Porridge, with milk 100 g 116 13.7 4.8 5.1
Porridge, with water 100 g 49 9.0 1.5 1.1
Puffed Wheat 100 g 321 67.3 14.2 1.3
Puffed Wheat medium portion (40 g) 128 26.9 5.7 0.5
Ready Brek medium portion (180 g) 671 123.5 20.5 14.0
Rice Krispies 100 g 369 89.7 6.1 0.9
Rice Krispies medium portion (30 g) 111 26.9 1.8 0.3
Shredded Wheat 100 g 325 68.3 10.6 3.0
Shredded Wheat 1 piece (22 g) 72 304.0 15.0 2.3
Shreddies 100 g 331 74.1 10.1 1.5
Shreddies medium portion (50 g) 166 37.1 5.1 0.8
Sugar Puffs 100 g 348 84.5 5.9 0.8
Sugar Puffs medium portion (40 g) 139 33.8 2.4 0.3
Sultana Bran 100 g 303 67.8 8.5 1.6
Sultana Bran medium portion (50 g) 121 33.9 4.3 0.8
Weetabix 100g 352 75.7 11.0 2.7
Weetabix 1 piece (20 g) 70 15.1 2.2 0.5
Weetaflakes 100 g 359 79.3 9.2 2.8
Weetaflakes medium portion (40 g) 144 31.7 3.7 1.1
Weetos 100 g 372 86.1 6.1 2.7
Weetos medium portion (40 g) 149 34.4 2.4 1.1
Buns
Currant 100 g 296 52.7 7.6 7.5
Currant 1 bun (60 g) 178 31.6 4.6 4.5
Hot cross 100 g 310 58.5 7.4 6.8
Hot cross 1 bun (50 g) 155 29.3 3.7 3.4
Cakes
Chocolate Krispie, individual 100 g 464 73.1 5.6 18.6
Chocolate Krispie, individual 1 cake (25 g) 116 18.3 1.4 4.7
Doughnuts, jam 100 g 336 48.8 5.7 14.5
Doughnuts, jam 1 (75 g) 252 3.4 4.3 10.9
Doughnuts, ring 100 g 397 47.2 6.1 21.7
Doughnuts, ring 1 (60 g) 238 28.3 3.7 13.0
Eclairs 100 g 396 26.1 5.6 30.6
Eclairs 1 (90 g) 356 23.5 5.0 27.5
Fruit, plain 100 g 354 57.9 5.1 12.9
Fruit, plain 90 g slice 319 52.1 4.6 11.6
Fruit, rich 100 g 341 59.6 3.8 11.0
Fruit, rich 70 g slice 239 41.7 2.7 7.7
Fruit, rich, iced 100 g 356 62.7 4.1 11.4
Fruit, rich, iced 70 g slice 249 43.9 2.9 8.0
Fruit, wholemeal 100 g 363 52.8 6.0 15.7
Fruit, wholemeal 90 g slice 327 47.5 5.4 14.1
Sponge, basic 100 g 459 52.4 6.4 26.3
Sponge, basic 53 g slice 243 22.5 2.8 11.3
Sponge, fatless 100 g 294 53.0 10.1 6.1
Sponge, fatless 53 g slice 156 28.1 5.4 3.2
Sponge, jam, filled 100 g 302 64.2 1.2 4.9
Sponge, jam, filled 65 g slice 196 41.7 2.7 3.2
Sponge, butter icing 100 g 490 52.4 4.5 30.6
Sponge, butter icing 65 g slice 319 34.1 2.9 19.9
Swiss Rolls, chocolate, individual 100 g 337 58.1 4.3 11.3
Swiss Rolls, chocolate, individual 1 roll (26 g) 88 16.3 1.2 2.9
Teacakes 100 g 329 58.3 8.9 8.3
Teacakes 1 (60 g) 197 35.0 5.3 5.0
Crackers
Cream 100 g 440 68.3 9.5 16.3
Cream 1 (7 g) 31 4.8 0.7 1.1
Wholemeal 100 g 413 72.1 10.1 11.3
Wholemeal 1 (15 g) 62 10.8 1.5 1.7
Crispbread
Rye 100 g 321 70.6 9.4 2.1
Rye 1 (10 g) 32 7.1 0.9 0.2
Custard Powder 100 g 354 92.0 0.6 0.7
Flour
Chapati, brown 100 g 333 73.7 11.5 1.2
Chapati, brown 1 level tbsp (20 g) 66.6 14.7 2.3 0.2
Chapati white 100 g 335 77.6 9.8 0.5
Chapati white 1 level tbsp (20 g) 67 15.5 2.0 0.1
Cornflour 100 g 354 92.0 0.6 0.7
Cornflour 1 level tbsp (20 g) 71 18.0 0.1 0.1
Rye flour 100 g 335 75.9 8.2 2.0
Rye flour 1 level tbsp (20 g) 67 15.2 1.6 0.4
Soya, full fat 100 g 447 23.5 36.8 23.5
Soya, full fat 1 level tbsp (20 g) 89 4.7 7.4 4.7
Soya, low - fat 100 g 352 28.2 45.3 7.2
Soya, low - fat 1 level tbsp (20 g) 70 5.6 9.1 1.4
Wheat, brown 100 g 323 68.5 12.6 1.8
Wheat, brown 1 level tbsp (20 g) 65 13.7 2.5 0.4
Wheat, white, breadmaking 100 g 341 75.3 11.5 1.4
Wheat, white, breadmaking 1 level tbsp (20 g) 68 15.1 2.3 0.5
Wheat, white, plain 100 g 341 77.7 9.4 1.3
Wheat, white, plain 1 level tbsp (20 g) 68 15.5 1.9 0.3
Wheat, white, self-raising 100 g 330 75.6 8.9 1.2
Wheat, white, self-raising 1 level tbsp (20 g) 66 15.1 1.8 0.2
Wheat, wholemeal 100 g 310 63.9 12.7 2.2
Wheat, wholemeal 1 level tbsp (20 g) 62 12.8 2.5 0.4
Noodles
Egg, raw 100 g 391 71.7 12.1 8.2
Egg, boiled 100 g 62 13.0 2.2 0.5
Egg, boiled 300 g packet 186 39.0 6.6 1.5
Oatmeal
raw 100 g 375 66.0 11.2 9.2
Pasta
Macaroni, raw 100 g 348 75.8 12.0 1.8
Macaroni, boiled 100 g 86 18.5 3.0 0.5
Macaroni, boiled medium portion (230 g) 198 42.6 6.9 1.2
Spaghetti, white, raw 100 g 342 74.1 12.0 1.8
Spaghetti, white, boiled 100 g 104 22.2 3.6 0.7
Spaghetti, boiled medium portion (230 g) 239 51.1 8.3 1.6
Spaghetti, wholemeal, raw 100 g 324 66.2 13.4 2.5
Spaghetti, wholemeal, boiled 100 g 113 23.2 4.7 0.9
Spaghetti, wholemeal, boiled medium portion (230 g) 260 53.4 10.8 2.1
Pastries
Jam tarts 100 g 380 62.0 3.3 13.0
Jam tarts 90 g slice 342 55.8 3.0 11.7
Mince pies, individual 100 g 423 59.0 4.3 20.4
Mince pies, individual 1 (48 g) 203 28.3 1.2 9.8
Flaky, raw 100 g 424 34.8 4.2 30.7
Flaky, cooked 100 g 560 45.9 5.6 40.6
Shortcrust, raw 100 g 449 46.8 5.7 27.9
Shortcrust, cooked 100 g 521 54.2 6.6 32.3
Wholemeal, raw 100 g 431 38.5 7.7 28.4
Wholemeal, cooked 100 g 499 44.6 8.9 32.9
Puddings
Blackcurrant pie, pastry top and bottom 100 g 262 34.5 3.1 13.3
Blackcurrant pie, pastry top and bottom 120 g portion 314 41.4 3.7 16.0
Bread pudding 100 g 297 49.7 5.9 9.6
Bread pudding 170 g portion 505 84.5 10.0 16.3
Christmas pudding, home made 100 g (average portion) 291 49.5 4.6 9.7
Christmas pudding, retail 100 g (average portion) 329 56.3 3.0 11.8
Crumble, fruit 100 g 198 34.0 2.0 6.9
Crumble, fruit 170 g portion 337 57.8 3.4 11.7
Crumble, fruit, wholemeal 100 g 193 31.7 2.6 7.1
Crumble, fruit, wholemeal 170 g portion 328 53.9 4.4 12.1
Fruit pie, top crust only 100 g 186 28.7 2.0 7.9
Fruit pie, top crust only 120 g portion 223 34.4 2.4 9.4
Fruit pie, pastry top and bottom 100 g 260 34.0 3.0 13.3
Fruit pie, pastry top and bottom 120 g portion 312 40.8 3.6 16.0
Fruit pie, individual 100 g 369 56.7 4.3 15.5
Fruit pie, individual 1 (50 g) 185 28.4 2.2 7.8
Fruit pie, wholemeal, top crust only 100 g 183 26.6 2.6 8.1
Fruit pie, wholemeal, top crust only 120 g portion 220 31.9 3.1 9.7
Fruit pie, wholemeal, pastry
top and bottom 100 g 251 30.0 4.0 13.6
Fruit pie, wholemeal, pastry
top and bottom 120 g slice 301 36.0 4.8 16.3
Lemon meringue pie 100 g 319 45.9 4.5 14.4
Lemon meringue pie 120 g slice 383 55.1 5.4 17.3
Pancakes, sweet, made with whole milk 100 g 301 35.0 5.9 16.2
Pancakes, sweet, made with whole milk 110 g portion 331 38.5 6.5 17.8
Pie, with pie filling 100 g 273 34.6 3.2 14.5
Pie, with pie filling 120 g portion 328 41.5 3.8 17.4
Sponge pudding 100 g 340 45.3 5.8 16.3
Sponge pudding 170 g portion 578 77.0 9.8 27.7
Rice
Brown, raw 100 g 357 81.3 6.7 2.8
Brown, boiled 100 g 141 32.1 2.6 1.1
Brown, boiled medium portion (150 g) 212 48.2 3.9 1.7
Savoury, raw 100 g 415 77.4 8.4 10.3
Savoury, cooked 100 g 142 26.3 2.9 3.5
Savoury, cooked medium portion (150 g) 213 39.5 4.4 5.3
White, easy cook, raw 100 g 383 85.8 7.3 3.6
White, easy cook, boiled 100 g 138 30.9 2.6 1.3
White, easy cook, boiled medium portion (150 g) 207 46.4 3.9 2.0
White, fried in lard 100 g 131 25.0 2.2 3.2
White, fried in lard 300 g portion 393 75.0 6.6 9.6
Savouries
Dumplings 100 g 208 24.5 2.8 11.7
Macaroni cheese 100 g 178 13.6 7.3 10.8
Macaroni cheese 300 g portion 534 40.8 21.9 32.4
Pancakes, savoury, made with whole milk 100 g 273 24.0 6.3 17.5
Ristotto, plain 100 g 224 34.4 3.0 9.3
Ristotto, plain 300 portion 672 103.2 9.0 27.9
Samosas, meat 100 g 593 17.9 5.1 56.1
Samosas, vegetable 100 g 472 22.3 3.1 41.8
Spaghetti, canned in tomato sauce 100 g 64 14.1 1.9 0.4
Spaghetti, canned in tomato sauce 125 g portion 80 17.6 2.4 0.5
Stuffing mix 100 g 338 67.2 9.9 5.2
Scones
Fruit 100 g 316 52.9 7.3 9.8
Plain 100 g 362 53.8 7.2 14.6
Wholemeal 100 g 326 43.1 5.8 11.7
Tapioca
raw 100 g 359 95.0 0.4 0.1
Wheatgerm 100 g 357 44.7 26.7 9.2
Pasta dish
Macaroni cheese with ham, frozen 100 g 146 13.3 9.9 5.7
Macaroni cheese with ham, frozen 284 g serving 460 42.0 31.0 18.0
Macaroni cheese, home-made 100 g 178 13.6 7.3 10.8
Macaroni cheese, home-made 300 g portion 534 40.8 21.9 32.4
Rice-based dish
Egg-fried rice 100 g 208 25.7 4.2 10.6
Egg-fried rice 300 g portion 624 77.1 12.6 31.8
Risotto, plain 100 g 224 34.4 3.0 9.3
Risotto, plain 300 g portion 672 103.2 9.0 27.9
SPECIFIC AMOUNT KCALS CARB PROT FAT
Chicken's egg
Boiled 100 g 147 trace 12.5 10.8
Boiled 1, size 1 (67 g) 98 trace 8.4 7.2
Boiled 1, size 2 (61 g) 90 trace 7.6 6.6
Boiled 1, size 3 (57 g) 84 trace 7.1 6.2
Boiled 1, size 4 (47 g) 69 trace 5.9 5.1
Fried in vegetable oil 100 g 179 trace 13.6 13.9
Fried in vegetable oil 1, average (60 g) 107 trace 8.2 8.3
Poached 100 g 147 trace 12.5 10.8
Poached 1, average (50 g) 74 trace 6.3 5.4
Scrambled, with milk 100 g 247 0.6 10.7 22.6
Scrambled, with milk 2 eggs (120 g) 296 0.7 12.8 27.1
White, raw 100 g 36 trace 9.0 trace
Whole, raw 100 g 147 trace 12.5 10.8
Whole, raw 1, size 1 (67 g) 98 trace 8.4 7.2
Whole, raw 1, size 2 (61 g) 90 trace 7.6 6.6
Whole, raw 1, size 3 (57 g) 84 trace 7.1 6.2
Whole, raw 1, size 4 (47 g) 69 trace 5.9 5.1
Yolk, raw 100 g 339 trace 16.1 30.5
Duck egg
Whole, raw 100 g 163 trace 14.3 11.8
Whole, raw 1, average (75 g) 122 trace 17.2 14.2
Egg-based dessert
Meringue, with cream 100 g 376 40.0 3.3 23.6
Meringue, with cream 1 (28 g) 105 11.2 0.9 6.6
Meringue, without cream 100 g 379 95.4 5.3 trace
Meringue, without cream 1 (8 g) 30 7.6 0.4 trace
Egg-based dish
Egg fried rice 100 g 208 25.7 4.2 10.6
Egg fried rice 300 g portion 624 77.1 12.6 31.8
Omelette, cheese 100 g 266 trace 15.9 22.6
Omelette, cheese 2 egg omelette (190 g) 479 trace 28.6 40.7
Omelette, plain 100 g 191 trace 10.9 16.4
Omelette, plain 2 egg omelette (120 g) 229 trace 13.1 19.7
Quiche, cheese and egg 100 g 314 17.3 12.5 22.2
Quiche, cheese and egg 70 g slice 220 12.1 8.8 15.5
Quiche, cheese and egg 120 g slice 377 20.8 15.0 26.6
Quiche, cheese and egg 190 g slice 597 32.9 23.8 42.2
Quiche, cheese and egg
wholemeal 100g 308 14.5 13.2 22.4
Quiche, cheese and egg
wholemeal 70 g slice 216 10.2 9.2 15.7
Quiche, cheese and egg
wholemeal 120 g slice 370 17.4 15.8 26.9
Quiche, cheese and egg
wholemeal 190 g slice 585 27.6 25.1 42.6
SPECIFIC AMOUNT KCALS CARB PROT FAT
Butter 100 g 737 trace 0.5 81.7
Cheese
Camembert 40 g portion 128 trace 7.7 10.8
Camembert 100 g 297 trace 20.9 23.7
Cheddar, average 40 g portion 119 trace 8.4 9.5
Cheddar, average 100 g 412 0.1 25.5 34.4
Cheddar, average 20 g portion 82 trace 5.1 6.9
Cheddar, average 40 g portion 165 trace 10.2 13.8
Cheddar vegetarian 100g 425 trace 25.8 35.7
Cheddar vegetarian 40g protion 170 trace 10.3 14.3
Cheddar-type, reduced fat 100g 261 trace 31.5 15.0
Cheddar-type, reduced fat 40g portion 104 trace 12.6 6.0
Cheese spread 100g 276 4.4 13.5 22.8
Cheese spread 40g portion 110 1.8 5.4 9.1
Cottage cheese, Plain 100g 98 2.1 13.8 3.9
Cottage cheese, Plain 112g pot 110 2.4 2.0 4.4
Cottage cheese, reduced fat 100g 78 3.3 13.3 1.4
Cottage cheese, reduced fat 112g pot 87 3.7 1.5 1.6
Cream cheese 100g 439 trace 3.1 47.4
Cream cheese 30g portion for bread 132 trace 0.9 14.2
Danish Blue 100g 347 trace 20.1 29.6
Danish Blue 40g portion 139 trace 8.0 11.8
Feta 100g 250 1.5 15.6 20.2
Feta 20g portion 50 0.3 3.1 4.0
Parmesan 100g 452 trace 39.4 32.7
Parmesan 10g portion 45 trace 3.9 3.3
Processed, plain 100g 330 0.9 20.8 27.0
Processed, plain 20g slice 66 0.2 4.2 5.4
Soft Cheese, full fat 100g 313 trace 8.6 31.0
Soft Cheese, full fat 55g portion 172 trace 4.7 17.1
Soft Cheese medium fat 100g 179 3.1 9.2 14.5
White, average 100g 376 0.1 23.4 31.3
White, average 40g portion 150 trace 9.4 12.5
Cream, fresh
Clotted 100g 586 2.3 1.6 63.5
Clotted small cartion [150g] 879 3.5 2.4 95.3
Double 100g 449 2.7 1.7 48.0
Double small cartion [150g] 674 4.1 2.6 72.0
Half 100g 148 4.3 3.0 13.3
Half small cartion [150g] 222 6.5 4.5 20.0
Single 100g 198 4.1 2.6 19.1
Single small cartion [150g] 297 6.2 3.9 28.7
Soured 100g 205 3.8 2.9 19.9
Soured small cartion [150g] 308 5.7 4.4 30.0
Whipping 100g 373 3.1 2.0 39.3
Whipping small cartion [150g] 560 4.7 3.0 59.0
Cream. Imitaion
Dessert Top 100g 29.1 6.0 2.4 28.8
Dessert Top 15g portion for dessert 43.7 0.9 0.4 4.3
Dream Topping, made with semi-skimmed milk 100g 166 12.2 3.9 11.7
Dream Topping, made with semi-skimmed milk 15g portion for dessert 25 1.8 0.6 1.8
Dream Topping, made with whole milk 100g 182 12.1 3.8 13.5
Dream Topping, made with whole milk 15g promotion for dessert 27 1.8 0.6 2.0
Cream, sterilised
Canned 100g 239 3.7 2.5 23.9
Canned 150g portion for dessert 36 0.6 0.4 3.6
Cream, UHT
Canned spray 100g 309 3.5 1.9 32.0
Canned spray 150g portion for dessert 46.4 0.5 0.3 4.8
Dairy/Fat spread 100g 662 trace 0.4 73.4
Dessert
Cheesecake 100g 242 33.0 5.7 10.6
Cheesecake 110g slice 266 36.3 6.3 11.7
Custard, made with skimmed milk 100g 79 16.8 3.8 0.1
Custard, made with skimmed milk 150g portion 119 25.2 5.7 0.2
Custard, made with whole milk 100g 117 16.6 3.7 4.5
Custard, made with whole milk 150g portion 176 25.0 5.6 6.8
Instant dessert, made with skimmed milk 100g 97 14.9 3.1 3.2
Instant dessert, made whole milk 120g portion 116 17.9 3.7 3.8
Instant dessert, made whole milk 100g 125 14.8 3.1 6.3
Instant dessert, made whole milk 120g portion 150 22.2 4.7 9.5
Milk pudding, made with skimmed milk 100g 93 20.1 4.0 0.2
Milk pudding, made with skimmed milk 200g portion 186 40.2 8.0 0.4
Milk pudding, made with whole milk 100g 129 19.9 3.9 4.3
Milk pudding, made with whole milk 200g portion 258 39.8 7.8 8.6
Mousse, chocolate 100g 139 19.9 4.0 5.4
Mousse, chocolate 60g pot 83 11.9 2.4 3.2
Mousse, fruit 100g 137 18.0 4.5 5.7
Mousse, fruit 60g pot 82.2 10.8 2.7 3.4
Rice pudding, canned 100g 89 14.0 3.4 2.5
Rice pudding, canned 200g portion 178 28.0 6.8 5.0
Trifle, home-made 100g 160 22.3 3.6 6.3
Trifle, home-made 170g portion 272 37.9 6.1 10.7
Trifle, home-made with fresh cream 100g 166 19.5 2.4 9.2
Trifle, home-made with fresh cream 170g portion 282 33.2 4.1 15.6
Ice cream
Choc ice 100g 277 28.1 3.5 17.5
Choc ice 50g bar 139 14.1 1.8 8.8
Cornetto 100g 260 34.5 3.7 12.9
Cornetto 75g cone 195 25.9 2.8 9.6
Dairy, flavoured 100g 179 24.7 3.5 8.0
Dairy, flavoured 60g portion 107 14.8 2.1 4.8
Dairy, vanilla 100g 194 24.4 3.6 9.8
Dairy, vanilla 60g portion 116 14.6 2.2 5.9
Lemon sorbet 100g 131 34.2 0.9 trace
Lemon sorbet 60g portion 6.6 20.5 0.5 trace
Non-dairy, flavoured 100g 166 23.2 3.1 7.4
Non-dairy, flavoured 60g portion 10 13.9 1.9 4.4
Non-dairy, vanilla 100g 178 23.1 3.2 8.7
Non-dairy, vanilla 60g portion 107 13.9 1.9 5.1
Ice cream dessert
Assorted, average 100g 227 22.8 3.3 14.2
Assorted, average 45g portion 102 10.3 1.5 6.4
Chocolate nut sundae 100g 278 34.2 3.0 15.3
Chocolate nut sundae 70g portion 195 23.9 2.1 10.7
Ice cream mix
Prepared 100g 182 25.1 4.1 7.9
Milk, condensed
Skimmed,sweetened 100g 267 60.0 10.0 0.2
Whole,sweetened 100g 333 55.5 8.2 10.1
Milk, dried
Skimmed 100g 348 52.9 36.1 0.6
Skimmed, with vegetable far 100g 487 42.6 23.3 25.9
Milk, evaporated
Whole 100g 151 8.5 8.4 9.4
Whole 170g can 257 14.5 14.3 16.0
Milk, flavoured
Mixed flavours, skimmed 100g 68 10.6 3.6 1.5
Mixed flavours, skimmed 1/2 pint [293g] 199 31.1 10.6 4.4
Milk, goat's
Pasteurised 100g 60 4.4 3.1 3.5
Pasteurised 1 pint [585g] 351 25.7 18.1 20.5
Milk, semi-skimmed
Pasteurised 100g 46 5.0 3.3 1.6
Pasteurised 1 pint [585g] 269 29.3 19.3 9.4
Pasteurised 30g portion for tea/coffee 14 1.5 1.0 0.5
Fortified plus smp 100g 51 5.8 3.7 1.6
Fortified plus smp 1 pint [585g] 298 33.9 21.6 9.4
UHT 100g 46 4.8 3.3 1.7
UHT 1 pint [585g] 269 28.1 19.3 9.9
Milk, sheep's
Raw 100g 95 5.1 5.4 6.0
Raw 1 pint [585g] 556 29.8 31.6 35.1
Pasteurised 100g 33 5.0 3.3 0.1
Pasteurised 1 pint [585g] 193 29.3 19.3 0
Milk, skimmed
Pasterurised 30g serving for tea or coffee   1.5 1.0 trace
Fortified plus smpp 100g   6.0 3.8 0.1
Fortified plus smpp 1 pint [585g]   35.1 22.2 0.6
UHT fortified 100g   5.0 3.5 0.2
Milk, soya
Plain 100g 32 0.8 2.9 1.9
Plain 1 pint [585g] 187 4.7 17.0 11.1
Flavoured 100g 40 3.6 2.8 1.7
Flavoured 1 pint [585g] 236 21.1 16.4 9.0
Milk, whole
Pasteurised 100g 66 4.8 3.2 3.9
Pasteurised 1 pint [585g] 386 28.1 18.7 22.8
Sterilised 100g 66 4.5 3.5 3.9
Sterilised 1 pint [585g] 386 26.3 20.5 22.8
UHT, fortified 1 pint [585g] 205 29.3 20.5 1.2
Yoghurt
Drinking 100g 62 13.1 3.1 trace
drinking 210g [200ml] carton 130 27.5 6.5 trace
Greek, cows 100g 115 2.0 6.4 9.1
Greek, cow's 150g carton 173 3.0 9.6 13.7
Greek, sheep's 100g 106 5.6 4.4 7.5
Greek, sheep's 150g carton 159 8.4 6.6 11.3
Low-Calorie 100g 41 6.0 4.3 0.2
Low-Calorie 150g carton 61.5 9.0 6.5 0.3
Low-fat, flavoured 100g 90 17.9 3.8 0.9
Low-fat, flavoured 150g carton 135 26.9 5.7 1.4
Low-fat, fruit 100g 90 17.9 4.1 0.7
Low-fat, fruit 150g carton 135 26.9 6.2 1.1
Low-fat, plain 100g 56 7.5 5.1 0.8
Low-fat, plain 150g carton 84 11.3 7.7 1.2
Soya 100g 72 3.9 5.0 4.2
Soya 150g carton 108 5.9 7.5 6.3
Whole milk, fruit 150g carton 158 23.6 7.7 4.2
Whole milk, fruit 100g 105 15.7 5.1 2.8
Whole milk, plain 100g 79 7.8 5.7 3.0
Whole milk, plain 150g carton 119 11.7 8.6 4.5
SPECIFIC AMOUNT KCALS CARB PROT FAT
Butter 100 g 737 trace 0.5 81.7
Cheese
Camembert 40 g portion 128 trace 7.7 10.8
Camembert 100 g 297 trace 20.9 23.7
Cheddar, average 40 g portion 119 trace 8.4 9.5
Cheddar, average 100 g 412 0.1 25.5 34.4
Cheddar, average 20 g portion 82 trace 5.1 6.9
Cheddar, average 40 g portion 165 trace 10.2 13.8
Cheddar vegetarian 100g 425 trace 25.8 35.7
Cheddar vegetarian 40g protion 170 trace 10.3 14.3
Cheddar-type, reduced fat 100g 261 trace 31.5 15.0
Cheddar-type, reduced fat 40g portion 104 trace 12.6 6.0
Cheese spread 100g 276 4.4 13.5 22.8
Cheese spread 40g portion 110 1.8 5.4 9.1
Cottage cheese, Plain 100g 98 2.1 13.8 3.9
Cottage cheese, Plain 112g pot 110 2.4 2.0 4.4
Cottage cheese, reduced fat 100g 78 3.3 13.3 1.4
Cottage cheese, reduced fat 112g pot 87 3.7 1.5 1.6
Cream cheese 100g 439 trace 3.1 47.4
Cream cheese 30g portion for bread 132 trace 0.9 14.2
Danish Blue 100g 347 trace 20.1 29.6
Danish Blue 40g portion 139 trace 8.0 11.8
Feta 100g 250 1.5 15.6 20.2
Feta 20g portion 50 0.3 3.1 4.0
Parmesan 100g 452 trace 39.4 32.7
Parmesan 10g portion 45 trace 3.9 3.3
Processed, plain 100g 330 0.9 20.8 27.0
Processed, plain 20g slice 66 0.2 4.2 5.4
Soft Cheese, full fat 100g 313 trace 8.6 31.0
Soft Cheese, full fat 55g portion 172 trace 4.7 17.1
Soft Cheese medium fat 100g 179 3.1 9.2 14.5
White, average 100g 376 0.1 23.4 31.3
White, average 40g portion 150 trace 9.4 12.5
Cream, fresh
Clotted 100g 586 2.3 1.6 63.5
Clotted small cartion [150g] 879 3.5 2.4 95.3
Double 100g 449 2.7 1.7 48.0
Double small cartion [150g] 674 4.1 2.6 72.0
Half 100g 148 4.3 3.0 13.3
Half small cartion [150g] 222 6.5 4.5 20.0
Single 100g 198 4.1 2.6 19.1
Single small cartion [150g] 297 6.2 3.9 28.7
Soured 100g 205 3.8 2.9 19.9
Soured small cartion [150g] 308 5.7 4.4 30.0
Whipping 100g 373 3.1 2.0 39.3
Whipping small cartion [150g] 560 4.7 3.0 59.0
Cream. Imitaion
Dessert Top 100g 29.1 6.0 2.4 28.8
Dessert Top 15g portion for dessert 43.7 0.9 0.4 4.3
Dream Topping, made with semi-skimmed milk 100g 166 12.2 3.9 11.7
Dream Topping, made with semi-skimmed milk 15g portion for dessert 25 1.8 0.6 1.8
Dream Topping, made with whole milk 100g 182 12.1 3.8 13.5
Dream Topping, made with whole milk 15g promotion for dessert 27 1.8 0.6 2.0
Cream, sterilised
Canned 100g 239 3.7 2.5 23.9
Canned 150g portion for dessert 36 0.6 0.4 3.6
Cream, UHT
Canned spray 100g 309 3.5 1.9 32.0
Canned spray 150g portion for dessert 46.4 0.5 0.3 4.8
Dairy/Fat spread 100g 662 trace 0.4 73.4
Dessert
Cheesecake 100g 242 33.0 5.7 10.6
Cheesecake 110g slice 266 36.3 6.3 11.7
Custard, made with skimmed milk 100g 79 16.8 3.8 0.1
Custard, made with skimmed milk 150g portion 119 25.2 5.7 0.2
Custard, made with whole milk 100g 117 16.6 3.7 4.5
Custard, made with whole milk 150g portion 176 25.0 5.6 6.8
Instant dessert, made with skimmed milk 100g 97 14.9 3.1 3.2
Instant dessert, made whole milk 120g portion 116 17.9 3.7 3.8
Instant dessert, made whole milk 100g 125 14.8 3.1 6.3
Instant dessert, made whole milk 120g portion 150 22.2 4.7 9.5
Milk pudding, made with skimmed milk 100g 93 20.1 4.0 0.2
Milk pudding, made with skimmed milk 200g portion 186 40.2 8.0 0.4
Milk pudding, made with whole milk 100g 129 19.9 3.9 4.3
Milk pudding, made with whole milk 200g portion 258 39.8 7.8 8.6
Mousse, chocolate 100g 139 19.9 4.0 5.4
Mousse, chocolate 60g pot 83 11.9 2.4 3.2
Mousse, fruit 100g 137 18.0 4.5 5.7
Mousse, fruit 60g pot 82.2 10.8 2.7 3.4
Rice pudding, canned 100g 89 14.0 3.4 2.5
Rice pudding, canned 200g portion 178 28.0 6.8 5.0
Trifle, home-made 100g 160 22.3 3.6 6.3
Trifle, home-made 170g portion 272 37.9 6.1 10.7
Trifle, home-made with fresh cream 100g 166 19.5 2.4 9.2
Trifle, home-made with fresh cream 170g portion 282 33.2 4.1 15.6
Ice cream
Choc ice 100g 277 28.1 3.5 17.5
Choc ice 50g bar 139 14.1 1.8 8.8
Cornetto 100g 260 34.5 3.7 12.9
Cornetto 75g cone 195 25.9 2.8 9.6
Dairy, flavoured 100g 179 24.7 3.5 8.0
Dairy, flavoured 60g portion 107 14.8 2.1 4.8
Dairy, vanilla 100g 194 24.4 3.6 9.8
Dairy, vanilla 60g portion 116 14.6 2.2 5.9
Lemon sorbet 100g 131 34.2 0.9 trace
Lemon sorbet 60g portion 6.6 20.5 0.5 trace
Non-dairy, flavoured 100g 166 23.2 3.1 7.4
Non-dairy, flavoured 60g portion 10 13.9 1.9 4.4
Non-dairy, vanilla 100g 178 23.1 3.2 8.7
Non-dairy, vanilla 60g portion 107 13.9 1.9 5.1
Ice cream dessert
Assorted, average 100g 227 22.8 3.3 14.2
Assorted, average 45g portion 102 10.3 1.5 6.4
Chocolate nut sundae 100g 278 34.2 3.0 15.3
Chocolate nut sundae 70g portion 195 23.9 2.1 10.7
Prepared 100g 182 25.1 4.1 7.9
Milk, condensed
Skimmed,sweetened 100g 267 60.0 10.0 0.2
Whole,sweetened 100g 333 55.5 8.2 10.1
Milk, dried
Skimmed 100g 348 52.9 36.1 0.6
Skimmed, with vegetable far 100g 487 42.6 23.3 25.9
Milk, evaporated
Whole 100g 151 8.5 8.4 9.4
Whole 170g can 257 14.5 14.3 16.0
Milk, flavoured
Mixed flavours, skimmed 100g 68 10.6 3.6 1.5
Mixed flavours, skimmed 1/2 pint [293g] 199 31.1 10.6 4.4
Milk, goat's
Pasteurised 100g 60 4.4 3.1 3.5
Pasteurised 1 pint [585g] 351 25.7 18.1 20.5
Milk, semi-skimmed
Pasteurised 100g 46 5.0 3.3 1.6
Pasteurised 1 pint [585g] 269 29.3 19.3 9.4
Pasteurised 30g portion for tea/coffee 14 1.5 1.0 0.5
Fortified plus smp 100g 51 5.8 3.7 1.6
Fortified plus smp 1 pint [585g] 298 33.9 21.6 9.4
UHT 100g 46 4.8 3.3 1.7
UHT 1 pint [585g] 269 28.1 19.3 9.9
Milk, sheep's
Raw 100g 95 5.1 5.4 6.0
Raw 1 pint [585g] 556 29.8 31.6 35.1
Pasteurised 100g 33 5.0 3.3 0.1
Pasteurised 1 pint [585g] 193 29.3 19.3 0
Milk, skimmed
Pasterurised 30g serving for tea or coffee   1.5 1.0 trace
Fortified plus smpp 100g   6.0 3.8 0.1
Fortified plus smpp 1 pint [585g]   35.1 22.2 0.6
UHT fortified 100g   5.0 3.5 0.2
Milk, soya
Plain 100g 32 0.8 2.9 1.9
Plain 1 pint [585g] 187 4.7 17.0 11.1
Flavoured 100g 40 3.6 2.8 1.7
Flavoured 1 pint [585g] 236 21.1 16.4 9.0
Milk, whole
Pasteurised 100g 66 4.8 3.2 3.9
Pasteurised 1 pint [585g] 386 28.1 18.7 22.8
Sterilised 100g 66 4.5 3.5 3.9
Sterilised 1 pint [585g] 386 26.3 20.5 22.8
UHT, fortified 1 pint [585g] 205 29.3 20.5 1.2
Yoghurt
Drinking 100g 62 13.1 3.1 trace
drinking 210g [200ml] carton 130 27.5 6.5 trace
Greek, cows 100g 115 2.0 6.4 9.1
Greek, cow's 150g carton 173 3.0 9.6 13.7
Greek, sheep's 100g 106 5.6 4.4 7.5
Greek, sheep's 150g carton 159 8.4 6.6 11.3
Low-Calorie 100g 41 6.0 4.3 0.2
Low-Calorie 150g carton 61.5 9.0 6.5 0.3
Low-fat, flavoured 100g 90 17.9 3.8 0.9
Low-fat, flavoured 150g carton 135 26.9 5.7 1.4
Low-fat, fruit 100g 90 17.9 4.1 0.7
Low-fat, fruit 150g carton 135 26.9 6.2 1.1
Low-fat, plain 100g 56 7.5 5.1 0.8
Low-fat, plain 150g carton 84 11.3 7.7 1.2
Soya 100g 72 3.9 5.0 4.2
Soya 150g carton 108 5.9 7.5 6.3
Whole milk, fruit 150g carton 158 23.6 7.7 4.2
Whole milk, fruit 100g 105 15.7 5.1 2.8
Whole milk, plain 100g 79 7.8 5.7 3.0
Whole milk, plain 150g carton 119 11.7 8.6 4.5
SPECIFIC AMOUNT KCALS CARB PROT FAT
Anchovies
Canned in oil, drained 100 g 280 0 25.2 19.9
Canned in oil, drained 1 anchovy (3 g) 8.4 0 0.8 0.6
Canned in oil, drained 50 g tin 140 0 12.6 10.0
Canned in oil, drained average on pizza (10 g) 28 0 2.5 2.0
Crab
Boiled 100 g 127 0 20.1 5.2
Boiled 1 tbsp crabmeat (40 g) 51 0 8.0 2.1
Canned 100 g 81 0 18.1 0.9
Canned 1 small can (85 g) 69 0 15.4 0.8
Canned 1 large can (170 g) 138 0 30.8 1.5
Fish fingers
Fried in blended oil 100 g 233 17.2 13.5 12.7
Fried in lard 100 g 233 17.2 13.5 12.7
Fried in oil or lard 1 fish finger (28 g) 65 4.8 3.8 3.6
Fried in oil or lard 1 jumbo-size fish finger (60 g) 140 10.3 8.1 7.6
Grilled 100 g 214 19.3 15.1 9.0
Grilled 1 fish finger (28 g) 60 5.4 4.3 2.5
Grilled 1 jumbo-size fish finger (60 g) 128 11.6 9.1 5.4
Fish-based dish
Fish pie, home-made 100 g 105 12.3 8.0 3.0
Fish pie, home-made 250 g portion 263 30.8 20.0 7.5
Fish cakes, fried 100 g 188 15.1 9.1 10.5
Fish cakes, fried 1 fish cake (50 g) 94 7.6 4.6 5.3
Fish fingers, fried 100 g 233 17.2 13.5 12.7
Fish fingers, fried 1 fish finger (28 g) 65 4.8 3.8 3.6
Fish fingers, fried 1 fish finger, jumbo size (60 g) 140 10.3 2.3 1.0
Fish fingers, fried, with home-made chips 3 x 28 g fish fingers,180 g chips 535 68.6 18.4 22.9
SPECIFIC AMOUNT KCALS CARB PROT FAT
Chocolate Confectionery
Aero 100 g 522 58.3 7.7 28.7
Aero 1 standard bar 252 26.7 4.0 14.4
Boost 100 g 515 60.1 6.2 27.6
Boost 1 bar (57 g)' 295 34.3 3.5 15.7
Bounty bar 100 g 473 58.3 4.8 26.1
Bounty bar 1 mini bar (30 g) 142 17.5 1.4 7.8
Caramac 100 g 545 56.3 6.8 32.5
Caramac 1 standard bar (27 g) 164 16.9 2.1 9.8
Chocolate Cream 100 g 425 72.6 2.7 13.7
Chocolate Cream 1 standard bar (50 g) 215 36.3 1.4 6.9
Chocolate, milk 100 g 529 59.4 8.4 30.3
Chocolate, milk 50 g bar 265 29.7 4.2 15.2
Chocolate, plain 100 g 525 64.8 4.7 29.2
Chocolate, plain 50 g bar 263 32.4 2.4 14.6
Chocolate, white 100 g 529 58.3 8.0 30.9
Chocolate, white 50 g bar 265 29.1 4.0 15.5
Chocolates, fancy and filled (assorted) 100 g 460 73.3 4.1 18.8
Crème egg 100 g 385 58.0 4.1 16.8
Cre 1 egg (39 g) 150 22.6 1.6 6.6
Crunchie 100 g 460 72.7 4.6 19.1
Crunchie 1 standard bar (42 g) 195 30.5 1.9 8.0
Dairy Milk 1 medium bar (54 g) 285 30.7 4.3 15.9
Dairy Milk 100 g 525 56.8 7.8 29.4
Flake 100 g 505 58.4 8.2 28.5
Flake 1 standard bar 170 19.9 2.8 9.7
Fudge 1 standard bar (30 g) 130 21.6 1.0 5.2
Fundge 100 g 420 72.1 3.4 17.2
Kit Kat 100 g 499 60.5 8.2 26.6
Kit Kat 2 finger (20 g) 100 12.1 1.6 5.3
Kit Kat 4 finger bar (50 g) 250 30.0 0.8 2.7
Mars Bar 100 g 441 66.5 5.3 18.9
Mars Bar 1 mini bar (20 g) 88 13.3 1.1 3.8
Mars Bar (68 g) 300 9.0 0.7 2.6
Milky Bar 100 g 549 55.6 8.4 32.5
Milky Bar 1 medium bar (20 g) 110 11.1 1.7 6.4
Milky Way 100 g 397 63.4 4.4 15.8
Milky Way 1 standard size (55 g) 218 34.8 2.4 8.7
Smarties 100 g 456 73.9 5.4 17.5
Smarties 1 tube (36 g) 164 26.6 1.9 6.3
Topic 100 g 497 56.7 7.4 26.7
Topic 1 bar (54 g) 268 30.6 4.0 14.4
Turkish Delight 100 g 370 69.0 1.6 7.7
Turkish Delight 1 bar (51 g) 190 37.8 0.8 3.9
Twirl 100 g 525 55.9 8.1 30.1
Twirl 1 finger 115 12.3 1.8 6.6
Twix 100 g 480 63.2 5.6 24.5
Twix 50 g bar 240 31.6 2.8 12.3
Non-chocolate Confectionery
Boiled sweets 100 g 327 87.3 trace trace
Fruit Gums 100 g 172 44.8 1.0 0
Fruit Gums 1 tube (33 g) 57 14.8 0.3 0
Liquorice Allsorts 1 small bag (56 g) 175 41.5 2.2 1
Liquorice Allsorts 100 g 313 74.1 3.9 2
Opal Fruits 100 g 411 85.3 0.3 8
Opal Fruits 1 pack (56 g) 230 47.7 0.2 4
Pastilles, assorted 100 g 253 61.9 5.2 0
Peppermints, assorted 100 g 392 102.2 0.5 0.7
Popcorn candied 100 g 592 77.6 2.1 20.0
Popcorn , plain 100 g 480 48.6 6.2 42.8
Skittles 100 g 383 91.5 0.3 4.3
Skittles 1 pack (60 g) 230 54.9 0.2 2.6
Toffees, mixed 100 g 430 71.1 2.1 17.2
Toffo 100 g 429 69.6 2.3 17.8
Toffo 1 pack (48 g) 206 33.4 1.1 8.5
Turkish Delight 100 g 295 77.9 0.6 0
Turkish Delight 50 g bar 198 38.9 0.3 0
Savoury Snacks
Bombay mix 100 g 503 35.1 18.8 32.9
Cheddars 100 g 534 52.9 11.3 30.2
Corn snacks 100 g 519 54.3 7.0 31.9
Peanuts and raisins 100 g 435 37.5 15.3 26.0
Potato crisps, assorted 100 g 546 49.3 5.6 37.6
Potato crisps, assorted 28 g bag 153 13.8 1.6 10.5
Potato Crisps, low-fat, assorted 100 g 456 63.0 6.6 21.5
Potato Crisps, low-fat, assorted 28 g bag 128 17.6 1.8 6.0
Potato Hoops 100 g 523 58.5 3.9 32.0
Skips (KP) 100 g 512 59.8 4.2 28.4
Skips (KP) 18 g bag 92 10.8 0.8 5.1
Tortilla Chips 100 g 459 60.1 7.6 22.6

SAVOURY DISHES

SPECIFIC AMOUNT KCALS CARB PROT FAT
Cereal-based dish
Pizza, cheese and tomato, home-made 100 g 235 24.8 9.0 11.8
Pizza, cheese and tomato, home-made 300 g portion 705 74.4 27.0 35.4
Pancake roll, with vegetable and beansprout filling 100 g 217 20.9 6.6 12.5
Pancake roll, with vegetable and beansprout filling 85 g roll 184 17.8 5.6 10.6
Puddings
Blackcurrant pie
home-made, pastry top and bottom 100 g 262 34.5 3.1 13.3
home-made, pastry top and bottom 120 g slice 314 41.4 3.7 16.0
Bread pudding
home-made 100 g 297 49.7 5.9 9.6
home-made 190 g portion 564 94.4 11.2 18.2
Cheesecake
frozen, with fruit 1000 g 242 33 5.7 10.6
frozen, with fruit 110 g serving 266 36.3 6.3 11.7
individual, fruit puree topping 100 g 274 32.4 5.8 13.5
individual, fruit puree topping 90 g carton 247 29.2 5.2 12.2
Christmas pudding
home-made 100 g (average portion) 291 49.5 4.6 9.7
retail 100 g (average portion) 329 56.3 3.0 11.8
Creamed rice
canned 100 g 91 15.2 3.4 1.8
canned 425 g can 387 64.6 14.5 7.7
canned 150 g portion 137 22.8 5.1 2.7
Crème Caramel
individual 100 g 109 20.6 3.0 2.2
individual 128 g carton 140 26.4 3.8 2.8
Custard
Chocolate-clavoured, powdered 100 g, powder onlu 409 82.0 6.0 9.0
Chocolate-clavoured, powdered 1/4 pack serving, made with water 80 16.0 1.2 1.7
Devon-canned 100 g, powder onlu 102 15.8 2.8 3.1
Devon-canned 425 g can 434 67.2 11.0 13.2
Devon-canned 150 g portion 153 23.7 4.2 4.7
home-made, made with skimmed milk 100 g 79 16.8 3.8 0.1
home-made, made with skimmed milk 150 g portion 119 25.2 5.7 0.2
home-made, made with whole milk 100 g 117 16.6 3.7 4.5
home-made, made with whole milk 150 g portion 176 24.9 5.6 6.7
low-fat, canned 100 g 75 12.5 3.0 1.4
low-fat, canned 425 g can 319 53.1 12.8 6.0
low-fat, canned 150 g can 113 18.8 4.5 2.1
Dessert topping
Evaporated milk 100 g 159 12.0 8.2 9.0
Evaporated milk 1 tbsp (15 ml) 24 1.8 1.2 1.4
Tip Top 100 g 112 9.0 4.8 6.3
Tip Top 50 g serving 56 4.5 2.4 3.7
Frozen dessert
Arctic roll 100 g 200 33.3 4.1 6.6
Arctic roll 70 g slice 140 23.3 2.9 4.6
Chocolate nuts sundae, individual 100 g 278 34.2 3.0 15.3
Chocolate nuts sundae, individual 70 g sundae 195 23.9 2.1 10.7
Viennetta 100 g 272 27.6 3.8 16.4
Viennetta 50 g slice 136 13.8 1.9 8.2
Frozen ice cream dessert, average 100 g 227 22.8 3.3 14.2
Frozen ice cream dessert, average 45 g slice 102 10.3 1.5 6.4
Fruit crumble
Home-made 100 g 198 34.0 2.0 6.9
Home-made 170 g portion 337 57.8 3.4 11.7
Wholemeal, home-made 100 g 193 31.7 2.6 7.1
Wholemeal, home-made 170 g portion 328 53.9 4.4 12.1
Fruit pie
pastry top and bottom 100 g 262 34.5 3.1 13.3
pastry top and bottom 120 g portion 314 41.4 3.7 16.0
Fruit pie filling
Apple and blackberry, canned 100 g 92 24.1 0.3 trace
Apple and blackberry, canned 385 g can 354 92.8 1.2 trace
Black cherry, canned 100 g 98 25.8 0.3 trace
Black cherry, canned 400 g can 392 103.2 1.2 trace
Ice cream
Choc ice 100 g 277 28.1 3.5 17.5
Cornetto 100 g 260 34.5 3.7 12.9
Cornetto 75 g cone 195 25.8 2.8 9.7
Dairy, vanilla 100 g 194 24.4 3.6 9.8
Dairy, vanilla 60 g scoop 116 14.6 2.2 5.9
Flavoured 100 g 179 24.7 3.5 8.0
Flavoured 60 g scoop 107 14.8 2.1 4.8
Non-dairy, flovaoured 100 g 166 23.2 3.1 7.4
Non-dairy, flovaoured 60 g scoop 100 13.9 1.9 4.4
Non-dairy, vanila 100 g 178 23.1 3.2 8.7
Non-dairy, vanila 60 g scoop 107 13.9 1.9 5.2
Ice cream mix 100 g 182 25.1 4.1 7.9
Ice cream wafers 100 g 342 78.8 10.1 0.7
Instant dessert powder
Angel delight 100 g powder only 468 73.8 2.3 19.0
Angel delight 1/4 pack serving, made with whole milk 128 13.9 2.9 5.8
Angel delight 1/4 pack serving, made with skimmed milk 104 13.9 2.9 3.2
Avereage, powder only 100 g 391 60.1 2.4 17.3
Avereage, made with whole milk 100 g 125 14.8 3.1 6.3
Avereage, made with whole milk 120 g portion 150 17.8 3.7 7.6
Avereage, made with skimmed milk 100 g 97 14.9 3.1 3.2
Avereage, made with skimmed milk 120 g portion 116 17.9 3.7 3.8
Jelly
Fruit-flavoured, before dilution 100 g 280 69.7 4.7 trace
Lemon meringue pie
Home-made 100 g 319 45.9 4.5 14.4
Home-made 120 g portion 383 55.1 5.4 17.3
Meringue
Home-made 100 g 379 95.4 5.3 trace
Home-made 1 average (8 g) 30 7.6 0.4 trace
Home-made, with cream 100 g 376 40.0 3.3 23.6
Home-made, with cream 1 average (28 g) 105 11.2 0.9 6.7
Mousse
Chocolate, individual 100 g 139 19.9 4.0 5.4
Chocolate, individual 60 g carton 83 11.9 2.4 3.2
Fruit, individual 100 g 137 18.0 4.5 5.7
Fruit, individual 60 g carton 82.2 10.8 2.7 3.4
Pancakes
Sweet, made with whole milk 100 g 301 35.0 5.9 16.2
Sweet, made with whole milk 110 g portion 331 38.5 6.5 17.8
Pie
with pie filling 100 g 273 34.6 3.2 14.5
with pie filling 120 g portion 328 41.5 3.8 17.4
Rice Pudding
Average, canned 100 g 89 14.0 3.4 2.5
Average, canned 200 g portion 178 28.0 6.8 5.0
Traditional with sultanas and nutmeg 100 g 101 17.1 3.3 2.6
Traditional with sultanas and nutmeg 425 g can 429 72.7 14.0 11.1
Traditional with sultanas and nutmeg 150 g portion 152 25.7 5.0 3.9
Sorbet
Lemon, home-made 100 g 131 34.2 0.9 trace
Lemon, home-made 60 g scoop 79 20.5 0.5 trace
Sponge pudding
Home-made 100 g 340 45.3 5.8 16.3
Home-made 170 g portion 578 77.0 9.9 27.7
Steamed sponge pudding
Chocolate, with chocolate sauce, canned 100 g 299 51.2 2.6 9.3
Chocolate, with chocolate sauce, canned 75 g portion 225 38.4 2.0 7.0
Treacle, canned 100 g 301 51.4 2.2 9.6
Treacle, canned 75 g portion 226 38.6 1.7 7.2
with jam, canned 100 g 299 49.8 2.6 9.9
with jam, canned 75 g portion 224 37.4 2.0 7.4
Trifle
Fruit cocktail, individual 100 g 182 23.1 2.5 2.6
Fruit cocktail, individual 113 g carton 206 26.1 2.8 9.9
Home-made 100 g 160 22.3 3.6 6.3
Home-made 170 g portion 272 37.9 6.1 10.7
Home-made, with cream 100 g 166 19.5 2.4 9.2
Home-made, with cream 170 g portion 282 31.2 4.1 15.6
Milk chocolate, individual 100 g 282 25.1 4.7 18.2
Milk chocolate, individual 105 g carton 296 26.4 4.9 19.1
Raspberry, individual 100 g 173 21.1 2.5 8.7
Raspberry, individual 113 g carton 195 23.8 2.8 9.8
Yoghurt
Greek, strained 100 g 115 2.0 6.4 9.1
Greek, strained 150 g serving 173 3.0 9.6 13.7
Low-fat, fruit 100 g 90 17.9 4.1 0.7
Low-fat, fruit 150 g pot 135 26.9 6.2 1.1
Low-fat, plain 100 g 56 7.5 5.1 0.8
Low-fat, plain 150 g pot 84 11.3 7.7 1.2
Very low-fat, fruit 100 g 45 6.3 5.2 0.1
Very low-fat, fruit 150 g pot 55 7.9 6.5 0.1
Whole milk, fruit 100 g 105 15.7 5.1 2.8
Whole milk, fruit 150 g pot 158 23.6 7.7 4.2
Whole milk, plain 100 g 79 7.8 5.7 3.0
Whole milk, plain 150 g pot 119 11.7 8.6 4.5
SPECIFIC AMOUNT KCALS CARB PROT FAT
Puddings
Blackcurrant pie
Home-made, pastry top and bottom 100 g 262 34.5 3.1 13.3
Home-made, pastry top and bottom 120 g slice 314 41.4 3.7 16.0
Bread pudding
Home-made 100 g 297 49.7 5.9 9.6
Home-made 190 g portion 564 94.4 11.2 18.2
Cheesecake
Frozen, with fruit 1000 g 242 33 5.7 10.6
Frozen, with fruit 110 g serving 266 36.3 6.3 11.7
Individual, fruit puree topping 100 g 274 32.4 5.8 13.5
Individual, fruit puree topping 90 g carton 247 29.2 5.2 12.2
Christmas pudding
Home-made 100 g (average portion) 291 49.5 4.6 9.7
Retail 100 g (average portion) 329 56.3 3.0 11.8
Creamed rice
Canned 100 g 91 15.2 3.4 1.8
Canned 425 g can 387 64.6 14.5 7.7
Canned 150 g portion 137 22.8 5.1 2.7
Creme Caramel
Individual 100 g 109 20.6 3.0 2.2
Individual 128 g carton 140 26.4 3.8 2.8
Custard
Chocolate-slavoured, powdered 100 g, powder only 409 82.0 6.0 9.0
Dessert topping
Evaporated milk 100 g 159 12.0 8.2 9.0
Evaporated milk 1 tbsp (15 ml) 24 1.8 1.2 1.4
Frozen dessert
Chocolate nuts sundae, individual 100 g 278 34.2 3.0 15.3
Chocolate nuts sundae, individual 70 g sundae 195 23.9 2.1 10.7
Frozen ice cream dessert, average 100 g 227 22.8 3.3 14.2
Frozen ice cream dessert, average 45 g slice 102 10.3 1.5 6.4
Fruit crumble
Home-made 100 g 198 34.0 2.0 6.9
Home-made 170 g portion 337 57.8 3.4 11.7
Wholemeal, home-made 100 g 193 31.7 2.6 7.1
Wholemeal, home-made 170 g portion 328 53.9 4.4 12.1
Fruit pie
pastry top and bottom 100 g 262 34.5 3.1 13.3
pastry top and bottom 120 g portion 314 41.4 3.7 16.0
Fruit pie filling
Apple and blackberry, canned 100 g 92 24.1 0.3 trace
Apple and blackberry, canned 385 g can 354 92.8 1.2 trace
Black cherry, canned 100 g 98 25.8 0.3 trace
Black cherry, canned 400 g can 392 103.2 1.2 trace
Ice cream
Choc icecream 100 g 277 28.1 3.5 17.5
Cornetto 100 g 260 34.5 3.7 12.9
Cornetto 75 g cone 195 25.8 2.8 9.7
Dairy, vanilla 100 g 194 24.4 3.6 9.8
Dairy, vanilla 60 g scoop 116 14.6 2.2 5.9
Flavoured 100 g 179 24.7 3.5 8.0
Flavoured 60 g scoop 107 14.8 2.1 4.8
Non-dairy, flavoured 100 g 166 23.2 3.1 7.4
Non-dairy, flavoured 60 g scoop 100 13.9 1.9 4.4
Non-dairy, vanilla 100 g 178 23.1 3.2 8.7
Non-dairy, vanilla 60 g scoop 107 13.9 1.9 5.2
Ice cream mix 100 g 182 25.1 4.1 7.9
Ice cream wafers 100 g 342 78.8 10.1 0.7
Jelly
Fruit-flavoured, before dilution 100 g 280 69.7 4.7 trace
Lemon meringue pie
Home-made 100 g 319 45.9 4.5 14.4
Home-made 120 g portion 383 55.1 5.4 17.3
Meringue
Home-made 100 g 379 95.4 5.3 trace
Home-made 1 average (8 g) 30 7.6 0.4 trace
Home-made, with cream 100 g 376 40.0 3.3 23.6
Home-made, with cream 1 average (28 g) 105 11.2 0.9 6.7
Mousse
Chocolate, individual 100 g 139 19.9 4.0 5.4
Chocolate, individual 60 g carton 83 11.9 2.4 3.2
Fruit, individual 100 g 137 18.0 4.5 5.7
Fruit, individual 60 g carton 82.2 10.8 2.7 3.4
Pancakes
Sweet, made with whole milk 100 g 301 35.0 5.9 16.2
Sweet, made with whole milk 110 g portion 331 38.5 6.5 17.8
Pie
with pie filling 100 g 273 34.6 3.2 14.5
with pie filling 120 g portion 328 41.5 3.8 17.4
Rice Pudding
Average, canned 100 g 89 14.0 3.4 2.5
Average, canned 200 g portion 178 28.0 6.8 5.0
Traditional with sultanas and nutmeg 100 g 101 17.1 3.3 2.6
Traditional with sultanas and nutmeg 425 g can 429 72.7 14.0 11.1
Traditional with sultanas and nutmeg 150 g portion 152 25.7 5.0 3.9
Sorbet
Lemon, home-made 100 g 131 34.2 0.9 trace
Lemon, home-made 60 g scoop 79 20.5 0.5 trace
Sponge pudding
Home-made 100 g 340 45.3 5.8 16.3
Home-made 170 g portion 578 77.0 9.9 27.7
Steamed sponge pudding
Chocolate, with chocolate sauce, canned 100 g 299 51.2 2.6 9.3
Chocolate, with chocolate sauce, canned 75 g portion 225 38.4 2.0 7.0
Trufle
Fruit cocktail, individual 100 g 182 23.1 2.5 2.6
Fruit cocktail, individual 113 g carton 206 26.1 2.8 9.9
Home-made 100 g 160 22.3 3.6 6.3
Home-made 170 g portion 272 37.9 6.1 10.7
Home-made, with cream 100 g 166 19.5 2.4 9.2
Home-made, with cream 170 g portion 282 31.2 4.1 15.6
Milk chocolate, individual 100 g 282 25.1 4.7 18.2
Milk chocolate, individual 105 g carton 296 26.4 4.9 19.1
Raspberry, individual 100 g 173 21.1 2.5 8.7
Raspberry, individual 113 g carton 195 23.8 2.8 9.8
Yoghurt
Greek, strained 100 g 115 2.0 6.4 9.1
Greek, strained 150 g serving 173 3.0 9.6 13.7
Low-fat, fruit 100 g 90 17.9 4.1 0.7
Low-fat, fruit 150 g pot 135 26.9 6.2 1.1
Low-fat, plain 100 g 56 7.5 5.1 0.8
Low-fat, plain 150 g pot 84 11.3 7.7 1.2
Very low-fat, fruit 100 g 45 6.3 5.2 0.1
Very low-fat, fruit 150 g pot 55 7.9 6.5 0.1
Whole milk, fruit 100 g 105 15.7 5.1 2.8
Whole milk, fruit 150 g pot 158 23.6 7.7 4.2
Whole milk, plain 100 g 79 7.8 5.7 3.0
Whole milk, plain 150 g pot 119 11.7 8.6 4.5
SPECIFIC AMOUNT KCALS CARB PROT FAT
Chutney
Apple 100 g 201 52.5 0.9 0.2
Apple 40 g portion 80 20.9 0.4 0.1
Apple 1 heaped tsp (15 g) 30 7.8 0.1 trace
Mango 100 g 285 49.5 0.4 10.9
Mango 40 g portion 114 19.8 0.2 4.4
Mango 1 heaped tsp (15 g) 43 7.4 0.1 1.6
Tomato 100 g 161 40.9 1.2 0.4
Tomato 40 g portion 64 16.4 0.5 0.2
Tomato 1 heaped tsp (15 g) 24 6.1 0.2 0.1
Miscellaneous
Baking powder 100 g 163 37.8 5.2 trace
Baking powder 1 level tsp 7 1.5 0.2 trace
Gelantine 100 g 338 0 84.0 0
Gravy granules, made with water 100 g 462 40.6 4.4 32.5
Gravy granules, made with water medium portion (70 g) 323 28.4 3.1 22.8
Marmite 100 g 172 1.8 39.7 0.7
Marmite portion for bread (3 g) 5 0.1 1.2 trace
Marmite 1 level tsp (9 g) 15 0.2 3.6 0.1
Mustard, smooth 100 g 139 9.7 7.1 8.2
Mustard, smooth 1 level tsp (8 g) 11 0.8 0.6 0.7
Mustard, wholegrain 100 g 140 4.2 8.2 10.2
Mustard, wholegrain 1 level tsp 11 0.3 0.7 0.8
Salt 100 g 0 0 0 0
Salt 1 tsp 0 0 0 0
Vinegar 100 g 4 0.6 0.4 0
Vinegar 1 tbsp (15 g) 1 0.1 0.1 0
Yeast, baker's compressed 100 g 5 1.1 11.4 0.4
Yeast, dried 100 g 169 3.5 35.6 1.5
Pickle
Sweet 100 g 134 34.4 0.6 0.3
Sweet 40 g portion 54 13.8 0.2 0.1
Sweet 1 heaped tsp (15 g) 20 5.2 trace trace
Salad dressing
French dressing 100 g 649 0.1 0.3 72.1
French dressing 15 g portion 97 trace trace 10.8
Mayonnaise 100 g 691 1.7 1.1 75.6
Mayonnaise 30 g portion 207 0.5 0.3 22.7
Mayonnaise 1 tbsp (33 g) 68 0.2 0.1 7.5
Salad cream 100 g 348 16.7 1.5 31.0
Salad cream 30 g portion 104 5 0.5 9.3
Salad cream, reduced calorie 100 g 194 9.4 1.0 17.2
Salad cream, reduced calorie 30 g portion 58 2.8 0.3 5.2
Sauce
Barbecue 100 g 75 12.2 1.8 1.8
Barbecue sauce 30 g portion 23 3.7 0.5 0.5
Bread sauce, made with semi-skimmed milk 100 g 93 12.8 4.3 3.1
Bread sauce, made with semi-skimmed milk 45 g portion 42 5.8 1.9 1.4
Bread sauce, made with whole milk 100 g 110 12.6 4.2 5.1
Bread sauce, made with whole milk 45 g portion 50 5.7 9.2 11.2
Brown sauce, bottled 100 g 99 25.2 1.1 0
Brown sauce, bottled 30 g portion 29.7 7.6 0.3 0
Cheese sauce, made with semi -skimmed milk 100 g 179 9.1 8.1 12.6
Cheese sauce, made with semi -skimmed milk medium portion (60 g) 107 5.5 4.9 7.6
Cheese sauce, made with whole milk 100 g 197 8.0 14.6 0
Cheese sauce, made with whole milk medium portion (60 g) 118 5.4 4.8 8.7
Cheese sauce, packet mix, made with semi -skimmed milk 100 g 90 9.5 5.4 3.8
Cheese sauce, packet mix, made with semi -skimmed milk medium portion (60 g) 54 5.7 3.2 2.3
Cheese sauce, packet mix, made with whole milk 100 g 110 9.3 5.3 6.1
Cheese sauce, packet mix, made with whole milk medium portion (60 g) 66 5.6 3.2 3.7
Cook-in sauces, canned, average 100 g 43 8.3 1.1 0.8
Cook-in sauces, canned, average 115 g portion 49 9.5 1.3 0.9
Curry sauce, canned 100 g 78 7.1 1.5 5.0
Curry sauce, canned 115 g portion 90 8.2 1.7 5.8
Horseradish sauce 100 g 153 17.9 2.5 8.4
Horseradish sauce 15 g portion 23 2.7 0.4 1.3
Mint sauce 100 g 87 21.5 1.6 trace
Mint sauce 10 g portion 8.7 2.2 0.2 trace
Onion sauce, made with semi-skimmed milk 100 g 86 8.4 2.9 5.0
Onion sauce, made with semi-skimmed milk medium portion (60 g) 52 5 1.7 3.0
Onion sauce, made with whole milk 100 g 99 8.3 2.8 6.5
Onion sauce, made with whole milk medium portion (60 g) 60 5 1.7 3.9
Pasta sauce, tomato based 100 g 47 6.9 2.0 1.5
Pasta sauce, tomato based 90 g portion 42 6.2 1.8 1.4
Soy sauce 100 g 64 8.3 8.7 0
Soy sauce 1 tsp (5 g) 3 0.4 0.4 0
Tomato ketchup 100 g 98 24 2.1 trace
Tomato ketchup 30 g portion 29 7.2 0.6 trace
Tomato sauce, home-made 100 g 89 8.6 2.2 5.5
Tomato sauce, home-made 90 g portion 80 7.7 2.0 5.0
White sauce, savoury, made with semi-skimmed milk 100 g 128 11.1 4.2 7.8
White sauce, savoury, made with semi-skimmed milk medium portion (60 g) 77 6.6 2.5 4.7
White sauce, savoury, made with whole milk 100 g 150 10.9 4.1 10.3
White sauce, savoury, made with whole milk medium portion (60 g) 90 6.5 2.5 6.2
White sauce, savoury, made with semi-skimmed milk 100 g 150 18.8 3.9 7.2
White sauce, savoury, made with semi-skimmed milk medium portion (60 g) 90 11.3 2.3 4.3
White sauce, savoury, made with whole milk 100 g 170 18.6 3.8 9.5
White sauce, savoury, made with whole milk medium portion (60 g) 102 11.2 2.3 5.7
Soup
Chicken noodle, dried, ready to serve 100 g 20 3.7 0.8 0.3
Chicken noodle, dried, ready to serve medium portion (220 g) 44 8.1 1.8 0.7
Cream of chicken, canned, ready to serve 100 g 58 4.5 1.7 3.8
Cream of chicken, canned, ready to serve medium portion (220 g) 128 9.9 3.7 8.4
Cream of chicken, condensed, canned 100 g 98 6.0 2.6 7.2
Cream of chicken, condensed, diluted, ready to serve 100 g 49 3 1.3 3.6
Cream of chicken, condensed, diluted, ready to serve medium portion (220 g) 108 6.6 2.9 7.9
Cream of mushroom soup, canned, ready to serve 100 g 53 3.9 1.1 3.8
Cream of mushroom soup, canned, ready to serve medium portion (220 g) 117 8.6 2.4 8.4
Cream of tomato, canned, ready to serve 100 g 55 5.9 0.8 3.3
Cream of tomato, canned, ready to serve medium portion (220 g) 121 13 1.8 7.3
Cream to tomato, condensed, canned 100 g 123 14.6 1.7 6.8
Cream of tomato, condensed, diluted, ready to serve 100 g 62 7.3 0.9 3.4
Cream of tomato, condensed, diluted, ready to serve medium portion (220 g) 136 16.1 2.0 7.5
Instant soup powder, average, made with water, ready to serve 100 g 64 10.5 1.1 2.3
Instant soup powder, average, made with water, ready to serve medium portion (220 g) 141 23 2.4 5.1
Lentil, home-made 100 g 99 12.7 4.4 3.8
Lentil, home-made medium portion (220 g) 218 27.9 9.7 8.4
Low-calorie, average, canned 100 g 20 4.0 0.9 0.2
Low-calorie, average, canned medium portion (220 g) 44 8.8 2.0 0.4
Minestrone, dried, ready to serve 100 g 298 47.6 10.1 8.8
Minestrone, dried, ready to serve medium portion (220 g) 656 104.7 22.2 19.4
Tomato, dried, ready to server 100 g 31 6.3 0.6 0.5
Tomato, dried, ready to server medium portion (220 g) 68 13.9 1.3 1.1
Vegetable, canned, ready to serve 100 g 37 6.7 1.5 0.7
Vegetable, canned, ready to serve medium portion (220 g) 81 14.7 3.3 1.5
SPECIFIC AMOUNT KCALS CARB PROT FAT
Preserves
Jam, fruit 100 g 261 69.0 0.6 0
Jam, fruit 15 g portion for bread 39 10.4 0.1 0
Jam, fruit 1 heaped tsp (18 g) 47 12.4 0.1 0
Jam, reduced sugar 100 g 123 31.9 0.5 0
Jam, reduced sugar 15 g portion for bread 18 4.8 0.1 0
Jam, reduced sugar 1 heaped tsp (18 g) 22 5.7 0.1 0
Lemon curd 100 g 283 62.7 0.6 5.1
Lemon curd 15 g portion for bread 42 9.4 0.1 0.8
Lemon curd 1 heaped tsp (18 g) 51 11.3 0.1 0.9
Marmalade 100 g 261 69.5 0.1 0
Marmalade 15 g portion for bread 39 10.4 trace 0
Marmalade 1 heaped tsp (18 g) 47 12.5 trace 0
Spread
Chocolate nut 100 g 549 60.5 6.2 33.0
Chocolate nut 20 g portion for bread 110 12.1 1.2 6.6
Chocolate nut 1 heaped tsp (16 g) 88 9.7 1.0 5.3
Honey 100 g 288 76.4 0.4 0
Honey 20 g portion for bread 58 15.3 0.1 0
Honey 1 heaped tsp (17 g) 49 13.0 0.1 0
Honey & comb 100 g 281 74.4 0.6 4.6
Honey & comb 20 g portion for bread 56 14.9 0.1 0.9
Sugar
Demerara 100 g 394 104.5 0.5 0
Demerara 1 tsp (20 g) 79 20.9 0.1 0
Demerara 1 level tsp (4 g) 16 4.2 trace 0
Demerara 7 g individual sachet 28 7.3 trace 0
Glucose liquid 100 g 318 84.7 trace 0
White 100 g 394 105.0 trace 0
White 1 tbsp (20 g) 79 21.0 trace 0
White 1 level tsp (4 g) 16 4.2 trace 0
White 1 cube (5 g) 20 5.3 trace 0
Treacle
Black 100 g 257 67.2 1.2 0
Syrup
Golden 100 g 297 79 0.3 0
SPECIFIC AMOUNT KCALS CARB PROT FAT
Animal fat
Compound cooking fat 100 g 894 trace trace 99.3
Dripping, beef 100 g 891 trace trace 99.0
Lard 100 g 891 trace trace 99.0
Ghee
Butter 100 g 898 trace trace 99.8
Palm 100 g 897 trace trace 99.7
Vegetable 100 g 898 trace trace 99.8
Oil
Coconut oil 100 g 899 0 trace
99.9
Cod liver oil 100 g 899 0 trace 99.9
Corn oil 100 g 899 0 trace 99.9
Cottonseed oil 100 g 899 0 trace 99.9
Olive oil 100 g 899 0 trace 99.9
Palm oil 100 g 899 0 trace 99.9
Peanut oil 100 g 899 0 trace 99.9
Rapeseed oil 100 g 899 0 trace 99.9
Safflower oil 100 g 899 0 trace 99.9
Sasame oil 100 g 881 0 0.2 99.7
Soya oil 100 g 899 0 trace 99.9
Sunflower seed oil 100 g 899 0 trace 99.9
Vegetable oil, blended, average 100 g 899 0 trace 99.9
Wheatgerm oil 100 g 899 0 trace 99.9
Spreading fat
Butter 100 g 737 trace 0.5 81.7
Dairy/fat spread 100 g 662 trace 0.4 73.4
Low-fat spread 100 g 390 0.5 5.8 40.5
Margarine, hard, animal and vegetable fat 100 g 739 1 0.2 81.6
Margarine, hard, vegetable fat only 100 g 739 1 0.2 81.6
Margarine, soft, animal and vegetable fat 100 g 739 1 0.2 81.6
Margarine, soft, vegetable fat only 100 g 739 1 0.2 81.6
Margarine, polyunsaturated 100 g 739 1 0.2 81.6
Very low-fat spread 100 g 273 3.6 8.3 25.0
SPECIFIC AMOUNT KCALS CARB PROT FAT
Beer
Bitter, canned 100 ml 32 2.3 trace nil
Bitter, canned 1 pt 182 13.1 trace nil
Bitter, draught 100 ml 32 2.3 trace nil
Bitter, draught 1 pt 182 13.1 trace nil
Bitter keg 100 ml 31 2.3 trace nil
Bitter keg 1 pt 1769 13.1 trace nil
Mild, draught 100 ml 25 1.6 trace nil
Mild, draught 1 pt 142 9.1 trace nil
Fortified Wine
Port 30 ml 47 3.6 trace nil
Sherry, dry 30 ml 35 0.5 trace nil
Sherry, medium 30 ml 35 1 trace nil
Sherry, sweet 30 ml 43 2 trace nil
Lager
Bottled 100 ml 29 1.5 trace nil
Bottled 1 pt 165 8.5 trace nil
Spirits
Brandy, 40% proof 30 ml 65 trace trace nil
Gin, 40% proof 30 ml 65 trace trace nil
Rum, 40% proof 30 ml 65 trace trace nil
Vodka, 40% proof 30 ml 65 trace trace nil
Whisky, 40% proof 30 ml 65 trace trace nil
Wine
Red 100 ml 68 0.3 trace nil
Red 1 bottle (750 ml) 510 2.3 trace nil
Red 1 glass (120 ml) 82 0.4 trace nil
Rose, medium 100 ml 71 2.5 trace nil
Rose, medium 1 bottle (750 ml) 533 18.8 trace nil
Rose, medium 1 glass (120 ml) 853 3.0 trace nil
White, dry 100 ml 66 0.6 trace nil
White, dry 1 bottle (750 ml) 495 4.5 trace nil
White, dry 1 glass (120 ml) 79 0.7 trace nil
White, medium 100 ml 75 3.4 trace nil
White, medium 1 bottle (750 ml) 563 25.5 trace nil
White, medium 1 glass (120 ml) 90 4.1 trace nil
White, sparkling 100 ml 76 1.4 trace nil
White, sparkling 1 bottle (750 ml) 570 10.5 trace nil
White, sparkling 1 glass (120 ml) 91 1.7 trace nil
White, sweet 100 ml 94 5.9 trace nil
White, sweet 1 bottle (750 ml) 705 44.3 trace nil
White, sweet 1 glass (120 ml) 113 53.2 trace nil
SPECIFIC AMOUNT KCALS CARB PROT FAT
Bournvita
Semi-skimmed milk 100 g 58 7.8 3.5 1.6
Semi-skimmed milk 1 mug (260 g) 151 20.3 9.1 4.2
Whole milk 100 g 76 7.6 3.4 3.8
Whole milk 1 mug (260 g) 198 19.8 8.9 9.9
Powder 100 g 341 79.0 7.7 1.5
Powder portion (8 g) 27 6.3 0.6 0.1
Build - up
Semi-skimmed milk 100 g 80 11.9 5.7 1.5
Semi-skimmed milk 1 mug (260 g) 208 30.9 14.8 3.9
Whole milk 100 g 98 11.7 5.6 3.6
Whole milk 1 mug (260 g) 255 30.4 14.6 9.4
Carbonated drink
Coca-cola 100 g 36 10.5 trace 0
Coca-cola can (330 g) 119 5.0 trace 0
Lemonade, bottled 100 g 21 5.6 trace 0
Lemonade, bottled 1 glass (200 g) 42 11.2 trace 0
Cocoa
Semi-skimmed milk 100 g 57 7.0 3.5 1.9
Semi-skimmed milk 1 mug (260 g) 148 18.2 22.9 4.9
Whole milk 100 g 76 6.8 3.4 4.2
Whole milk 1 mug (260 g) 198 17.7 8.8 10.9
Powder 100 g 312 11.5 18.5 21.7
Powder 1 tsp (6 g) 19 0.7 1.1 1.3
Coffee
Instant, powder 100 g 11 14.6 0  
Instant, powder 1 tsp (2 g) 9 0.2 0.3 0
Instant, 30 g of whole milk 1 mug 22 1.6 1.3 1.2
Instant, without milk or sugar 1 mug (260 g) 2 0.2 0.3 0
Powder 100 g 540 57.3 2.7 34.9
Powder portion (6 g) 32 3.4 0.2 2.1
Complan
Sweet, water 100 g 96 13.4 4.5 3.1
Sweet, water 1 mug (260 g) 250 34.8 11.7 8.1
Sweet, whole milk 100 g 145 16.9 6.9 6.1
Sweet, whole milk 1 mug (260 g) 377 43.9 17.9 15.9
Sweet, powder 100 g 430 57.9 20.0 14.0
Cordial
Lime juice cordial, undiluted 100 g 112 29.8 0.1 0
Lime juice cordial, undiluted 1 glass (40 g) 45 11.9 trace 0
Rosehip syrup, undiluted 100 g 232 4.8 trace 0
Rosehip syrup, undiluted 1 glass (40 g) 93 1.9 trace 0
Drinking chocolate
Semi-skimmed milk 100 g 71 10.8 3.5 1.9
Semi-skimmed milk 1 mug (260 g) 185 28.1 9.1 4.9
Whole milk 100 g 90 10.6 3.4 4.1
Whole milk 1 mug (260 g) 234 27.6 8.8 10.7
Powder 100 g 366 77.4 5.5 6.0
Powder 1 mug (18 g) 66 13.9 1.0 1.1
Horlicks
Instant, water 100 g 51 10.1 2.4 0.5
Instant, water 1 mug (260 g) 133 26.6 6.2 1.3
Semi-skimmed milk 100 g 81 12.9 4.3 1.9
Semi-skimmed milk 1 mug (260 g) 211 33.5 11.2 4.9
Whole milk 100 g 99 12.7 4.2 3.9
Whole milk 1 mug (260 g) 257 33.0 10.9 10.1
Powder 100 g 378 78.0 12.4 4.0
Powder portion (25 g) 945 19.5 0.4 1.0
Powder, low-fat, instant portion (32 g) 119 23.3 5.6 1.1
Powder, low-fat, instant 100 g 373 72.9 17.4 3.3
Juice
Apple juice, unsweetened 100 g 38 9.9 0.1 0.1
Apple juice, unsweetened 1 glass (200 g) 76 328 0.2 0.2
Grape juice, unsweetened 100 g 46 11.7 0.3 0.1
Grape juice, unsweetened 1 glass (200 g) 92 23.4 0.6 0.2
Grapefruit juice, unsweetened 100 g 33 8.3 0.4 0.1
Grapefruit juice, unsweetened 1 glass (200 g) 66 16.6 0.8 0.2
Lemon juice, unsweetened 100 g 7 1.6 0.3 trace
Lemon juice, unsweetened 1 tbsp (15 g) 1 0.2 trace trace
Orange juice, unsweetened 100 g 36 8.8 0.5 0.1
Orange juice, unsweetened 1 glass (200 g) 72 17.6 1.0 0.2
Pineapple juice, unsweetened 100 g 41 10.5 0.3 0.1
Pineapple juice, unsweetened 1 glass (200 g) 82 21.0 0.6 0.2
Tomato juice 100 g 14 3.0 0.8 trace
Tomato juice 1 glass (200 g) 28 6.0 1.6 trace
Milk shake
Semi-skimmed milk 1 glass (200 g) 138 22.6 6.4 3.2
Semi-skimmed milk 100 g 69 11.3 3.2 1.6
Whole milk 100 g 87 11.1 3.1 3.7
Whole milk 1 glass (200 g) 174 22.2 6.2 7.4
Powder 100 g 388 98.3 1.3 1.6
Powder portion (15 g) 58 14.7 0.2 0.2
Thick, take-away 100 g 90 13.2 2.9 3.2
Thick, take-away average portion (300 g) 270 39.6 8.7 9.6
Ovaltine
Semi-skimmed milk 100 g 79 13.0 3.9 1.7
Semi-skimmed milk 1 mug (260 g) 205 33.8 10.1 4.4
Whole milk 100 g 97 12.9 3.8 3.8
Whole milk 1 mug (260 g) 252 4.9 9.9 9.9
Powder 100 g 358 79.4 9.0 2.7
Powder portion (25 g) 90 19.9 2.3 0.7
Squash
Orange drink, undiluted 100 g 107 28.5 trace 0
Orange drink, undiluted 1 glass (40 g) 43 11.4 trace 0
Tea
No milk or sugar 100 g trace trace 0.1 trace
No milk or sugar 1 cup (200 g) trace trace 0.2 trace
With 30 g of whole milk 1 cup (200 g) 20 1.4 1.2 1.2