How did you use your extra hour?

I always welcome the extra hour we get when the clocks go back and I know that yesterday I seemed to have so much more time to do things.

I decided to use a bit of this to cook a lovely breakfast that feels a real treat without being many calories and is a great alternative to a full English Breakfast.

This recipe for rich salmon, spinach and cheesy pots is simple to prepare and even for breakfast I serve it with a small side salad because it is so rich. You can also use it as a starter if you are entertaining.

It is one of many recipes on my Weight Away Plans and if you would like any more information go to

Lovely Breakfast Treat for 250 calories

Lovely Breakfast Treat for 250 calories

Sometimes you just need something comforting!

I know that when you are trying to lose weight there are times when you feel you want something comforting.

This can be the time when your willpower can desert you and you find yourself tucking into a chocolate bar or packet of biscuits. Only then to feel guilty!

One of the things that can help is making sure that you plan snacks or have things to hand that you eat without guilt and no that you are not damaging your progress when losing weight.

I make these rock cakes which are great share and also will freeze so you can have them on hand. Only 140 calories a cake and great with a cup of tea or coffee for a guilt free snack.

Only 140 calories and will freeze

Only 140 calories and will freeze

Serves 12
Preparation time: 15 minutes
Cooking time: 20 minutes
Calories 140

8oz (240 grams) Plain Flour
2 ½ teaspoons of baking powder
¼ teaspoon salt
¼ teaspoon of ground cinnamon
Good pinch of grated nutmeg
4oz (120 grams) low fat spread
4oz (120 grams) brown caster sugar
2oz (60 grams) sultanas
1 egg beaten
Approximately 4 tablespoons of water.

Line a large baking sheet with non-stick baking parchment
Sieve the flour, baking powder salt and spices into a bowl. Then stir in the sugar
Rub in the low fat spread until evenly distributed throughout the flour. Then stir in the sultanas
Make a well in the centre then pour in the beaten egg and 2 tablespoons of water.
Mix to form firm dough adding extra water as required
Shape the mixture into 12 mounds on the baking tray and rough up with a fork to make the rock shape.

Bake in a preheated oven at Gas mark 6 200C 400 F for about 20 minutes until risen and brown
Cool on a wire rack.

Will store in an airtight box/tin or freeze.

Eating Fish is healthy and can be filling!

Sometimes people tell me that they don’t think eating fish is that filling and also not that interesting.

Personally I do like fish as long as it doesn’t come with its head and tail and looks as if it could swim off the plate. That is probably why I like fish pie so much.

This recipe I cooked on Saturday is a great meal to fill you up, uses one of my favourite things to make the sauce Philadelphia Light Garlic and Herb Cheese and will freeze. So if you want a meal that the family can eat which is low in calories try this

Great Fish Pie that will freeze and only 475 calories per portion

Great Fish Pie that will freeze and only 475 calories per portion

Fish Pie
Serves 4
Prep 25 minutes cooking time 45 minutes

Teaspoon of Olive Oil
500g potatoes, peeled and cut into chunks
225g fresh salmon
225g haddock or cod fillets
425ml skimmed milk
3 or 4 Spring onions chopped
200g Philadelpdia Light soft cheese with herbs
100g broccoli lightly cooked florets
50g petites pois frozen, thawed
100g peeled prawns cooked
1 tablespoon parsley or dill chopped 1 pinch
Salt and black pepper freshly ground

Put the potatoes on to cook in a large saucepan of lightly salted boiling water

Put the fish fillets into a large frying pan with 400ml of the milk. Heat, then cover and simmer for 5-6 minutes, until the fish is cooked.

Cool for 10 minutes, strain off and reserve the liquid.

In a large saucepan add the olive oil and gently cook the spring onions for 2 minutes, until softened, but not browned.

Add the soft cheese and stir to combine.

Gradually add the liquid from cooking the fish, stirring well to mix it in.

Add the broccoli, peas, prawns and parsley or dill, mixing together well and season to taste.
Preheat the oven to Gas mark 7 220c / 425f
Using a 1.2 litre (2 pint) pie dish
Break up the fish into large chunks, removing skin and bones and put them into the pie dish. Pour the sauce on top.
Drain and mash the potatoes, season, then beat in the remaining 25 mls of milk.
Pile on top of the fish mixture and then bake for 25- 30 minutes until piping hot and golden brown

Tasty Beef Goulash for under 500 calories !

I am now starting to cook some casserole type dishes for the autumn/winter season. These are a great way to fill up, eat your vegetables for the day but also are so yummy and easy to do.

Here is a Beef Goulash I cooked to eat while we were watching the Rugby on Saturday night. The Goulash was great-shame about England!

If you want more tasty recipes you can follow this blog or join me at

Hearty meal for 475 calories per portion

Hearty meal for 475 calories per portion

Serves 4
475 calories per portion
20 minutes to prepare cook for 2 hours

450 Grams lean stewing beef
1tsp olive oil
I tablespoon of flour
2 tablespoons of paprika
1 red pepper chopped
1 onion chopped
2-3 cloves of garlic chopped
400 gram tin of chopped tomatoes
100 grams of mushrooms chopped
1 beef oxo cube
2 tablespoons of natural yoghurt
300 grams of uncooked pasta

To Cook
Cut the meat into cubes then cover in the flour and season. Add the olive oil to a pan and brown the meat for 5-6 minutes. Remove from pan and put in a casserole dish.
Sauté the onions and garlic in the pan for 1-2 minutes then add the chopped red pepper and sauté for a further minute.
Then stir in the paprika, tomato puree, beef oxo cube and a splash of water so you can coat all the vegetables. Add the mushrooms and cook for a further minute then finally add the tin of tomatoes and stir until all mixed together.
Add all this to the casserole dish and place in an oven at 180 degrees or 160 fan and cook for approximately 2 hours.
To serve cook the pasta according to instructions divide between 4 servings plates then top with the goulash and spoon a blob of natural yoghurt to finish.
The goulash dish will freeze so if you are serving one portion each has 75 grams of pasta.