Rarebit mushrooms - gorgeous supper dish, 280 calories

Portobello Mushroom Rarebit with Oven-Baked Tomatoes

280 calories, 16g protein, 2 portions of veg

This is a delicious dish for suppertime - or anytime. The rarebit mix keeps in the fridge in a covered container for up to two days, so you can use it on anything else you fancy. It’s great directly on toast or on top of a pre-cooked fillet of smoked fish, like haddock, finished off under the grill. Also great on sourdough served with the Cauliflower & Mustard soup.

Serves 4 as a main

Preparation time: 5 minutes

Cooking time: 14– 18 minutes

8 medium portobello mushrooms (around 50g each)

400g cherry or baby plum tomatoes

1 tsp oil

For the rarebit mix:

2 eggs

80g mature Lancashire cheese, finely crumbled or grated

2 tbsp stout or semi-skimmed milk

2 tsp English mustard

1 small red onion, finely chopped

To serve:

4 x 50g slices sourdough or gluten-free bread

50g rocket or dark leaves

1. Preheat the oven to 200°C/180°C fan/400°F/Gas mark 6. Wipe the mushrooms and remove very woody stalks. Halve the cherry tomatoes and place cut side up in an ovenproof dish, then put the mushrooms on top, gill-side up. Brush with a little oil and bake till the mushrooms have just softened (the biggest mushrooms may take a little longer), around 8–10 minutes.

2. Meanwhile, prepare the rarebit mix. Beat the eggs with a fork in a small bowl. Add the cheese followed by the stout/milk, mustard and onion and mix well. Season well.

3. Spoon the egg mixture on top of the mushrooms (if they’ve released a lot of liquid, pour this off the baking tray first). Place back in the oven for 6–8 minutes, until the cheese mixture puffs up and browns, but don’t let it burn.

4. Toast the bread and serve the mushrooms on top, garnished with the salad leaves. VARIATION: You could use pesto instead of mustard (1 tsp of shop-bought pesto is around 23 calories, depending on the brand).

From: The Dirty Diet: Ditch the guilt, love your food

Baked avocado, 209 calories

BAKED AVOCADO STUFFED WITH BEANS AND SMOKED CHEESE, 209 calories

This is one of my favourite dishes of all time: eating a version of this when I was 18, way before avocados were trendy, made me realise how exciting veggie food could be. The flavour of avocados becomes nuttier and richer when they are gently baked. I’ve added beans here (you don’t need many, use whatever you have), paprika and smoked cheese. One tip: use ripe but not squishy avocados, as the older ones become stringy and brown when baked.

Serves 1

Preparation time: 8 minutes

Cooking time: 10–12 minutes

Ingredients:

1 small avocado, 100–120 calories depending on size

30g cooked, drained beans, such as borlotti, 28

1/2 teaspoon paprika, 3

1 spring onion, finely sliced, 2

10g smoked cheese, 38

Freshly ground sea salt and black pepper, to taste

To serve

1 dessertspoon half-fat crème fraiche, 18

5 cherry tomatoes, 15–25

2 small wedges cut from an iceberg lettuce, 5

Cooking instructions

1. Preheat the oven to 180°C/350°F/Gas mark 4.

2. Cut the avocado in half and remove the stone. Lightly crush the beans with the paprika and mix with the sliced spring onion.

3. Place the avocado on a baking tray and pile the bean mix into its centre, to cover. Slice the cheese very thinly to cover the beans and as much flesh as possible. Bake in the oven for 10–12 minutes.

4. Season and serve with the crème fraiche, plus the cherry tomatoes and

lettuce wedges – these are great for scooping up the hot filling.

P. S. The same technique works well with cream cheese or a blue cheese like Stilton, with a topping of walnuts on a non-Fast Day. For a vegan version, top the beans with mixed seeds and a good sprinkling of nutritional yeast.

For more recipes like this, try my recipe book 5:2 Veggie & Vegan.

It includes tips, recipes and a complete guide to intermittent fasting, veggie style.

How to Save a Life ebook just 99p

This week, the e-book and audiobook of How to Save a Life have been published in the UK! It's a joyful but also slightly unreal experience for me as the hardback isn't out for another month so I haven’t yet held a ‘real life’ copy in my hands. But I'm excited that the story - and the CPR message it includes - is out!

I’m thrilled with the quotes and reviews so far - and if you’d like to be one of the first to read this epic story, it’s now priced at just 99p on Amazon, iBooks or wherever you get your e-books from.

“By the time I finished this book I felt completely drained but also so uplifted and happy. I’m going to re read it again soon, I did rush it somewhat as I just had to know how it would all work out.
This book deserves to stay on the best seller list forever, a total gripping read.”

— Amazon reviewer

“Well written, realistic characters and an engaging and interesting plot, this would make a great tv series or film. It would also be a fantastic Book Club pick due to the many moral conundrums it throws up throughout.

I’ve read a lot of books in lockdown but this has to be my favourite to date. I can’t recommend it enough.”

— Waterstones reviewer

That’s right - for 99p you’ll get a gripping love story AND discover much more about the chain of survival that could help YOU save a life…

Plus, the audiobook is something special, with the roles taken by three fantastic narrators: Yolanda Kettle, Joshua Akehurst and Thomas Judd. And you’ll even hear from me as I recorded my author message at the very end too.

I am nervous but oh so excited now that the book of my heart is out in the world…

Learn How to Save a Life, wherever you live

I know how to save a life – you can learn too

In 2013 my partner’s heart stopped, and I had to do CPR. His chance of survival was under 10% but he was one of the lucky ones.

Our experiences inspired me to write How to Save a Life – and they’ve also made me passionate about the importance of learning CPR. So you’re in the right place if you want to learn the basics…

Play this interactive game to learn the basics:

Even in non-pandemic times, it can be tricky to find courses available at short notice. It’s still best to learn first aid face-to-face if possible, but this video really does make you feel more confident in some of the decisions any of us could face if someone has a medical emergency.

Lifesaver is an interactive game developed by Resuscitation Council UK - I’ve recommended it to everyone I know as a brilliant start in understanding CPR and the Chain of Survival which can increase the chances of cardiac arrest patients.  

Discover hands-only CPR

This short video gives an update on the safest approach to CPR during the current pandemic.

Find courses in your country or region:

These links either take you to national societies or government advice on first aid training OR the local resuscitation council for your area. You can also learn about the annual Restart a Heart day, which happens every October worldwide.

USA

Buy How to Save a Life on Amazon

Canada

UK

Australia

New Zealand

Germany

 Italy

Other European countries

Asian Resuscitation Council

Southern Africa Resuscitation Council

German publication day - Zwischen Zwei Herzschlägen

What a perfect day to publish a gorgeous-looking novel! It’s publication day in Germany for my first novel as Eva Carter – a.k.a. - in English - as How to Save a Life.

The publishers have created a truly beautiful edition and the title – which translates as Between Two Heartbeats – is perfect for a love story that begins when one heart stops. I love how it looks – and early reviews suggest that the translator Katharina Naumann  and the editorial team have done a wonderful job. The audiobook also features some wonderful German actors.

In a strange synchronicity, this manuscript of this book went out to publishers on my mother’s birthday and Rowohlt Verlag said they wanted to publish it within 24 hours! So it’s wonderful that they’re the first in the world to publish this novel. And today would have been my parents’ 55th wedding anniversary and while neither would have said theirs was an entirely conventional romance, my parents were a huge influence on the story - another reason to celebrate the fact that the book is out today.

Mein herzlicher Dank geht an das Team von Rowohlt Verlag!

The BEST egg-fried cauliflower rice (182 calories)

I don’t know how many calories cauliflower rice has saved 5:2 fasting people since we first posted a recipe in the Facebook group, but it must run into the millions. It’s very easy and makes a great replacement for rice or couscous: lighter, lower in calories, and you are getting a portion of vegetables. And the egg-fried version is just so tasty.

Quick everyday cauliflower rice

Serves 2

Calories per serving: 25

Preparation and cooking time: 5­–10 minutes

 200g cauliflower florets 50 cals

salt and pepper

1. Grate or finely chop cauliflower florets until they resemble rice grains. The fastest way to do this is to pulse the cauliflower florets in a food processor, which gives a finer texture.

2. Place the cauliflower into a loosely covered microwaveable dish. Don't add water: there’s already enough in the cauliflower to stop it drying out. Place in the microwave and cook on full power for 2 minutes. If you are only cooking one portion, reduce the time to 60 seconds.

3. Or you can stir-fry the grated cauliflower. Add a splash of water to or spray a saucepan with 1-cal cooking spray to prevent it from sticking and set over a high heat. When hot, add the cauliflower and fry for 2–3 minutes, or until softened. If you are using spray, the rice may caramelise a little, adding a nutty flavour.

4. Season and serve alongside curries, stews and other main dishes.

More ideas from the 5:2 Kitchen I like to add herbs or spices to the mixture when I process it or during cooking. You could try cumin, ginger, fresh chillis or dried chilli flakes or fresh herbs like parsley or basil.

You can freeze individual portions, too, which generally won’t take much longer to re-heat than fresh.

Recipe from 5:2 Good Food Kitchen - packed with 80 delicious recipes, inspiring real-life stories PLUS tips for healthy, fast cooking.

Egg-fried Cauliflower Rice, 182 cals

This is the more souped up version of cauli rice that makes a great main meal or side dish. It’s infinitely variable, depending on what you’ve got in the fridge or spice rack.

Serves 1 as a main course/2 as a side dish

Calories per serving: 182 for 1 main course servings, 91 cals as a side dish for 2

Preparation time: 5 mins

Cooking time: 8-10 minutes

½ medium cauliflower, around 200g of florets  (50 calories)

½  teaspoon coconut or sesame oil, 22

½  teaspoon whole or ground spices e.g. garam masala, five-spice, cumin or spice paste, 3-10

 2 medium spring onions, finely chopped, 4, or ½ an onion, 19

150g vegetables e.g. sliced mushrooms, chopped pepper or carrot, frozen or fresh peas, 25-50 calories

1 medium egg, 78 cals

Optional: ½ small chilli, seeds removed, finely chopped 2-4

Splash of soy sauce, tamari or sweet chilli sauce

1.      Prepare the cauliflower as for the basic rice above.

2.      Heat half the oil in the largest frying pan or wok you have. Add the spices, onion and vegetables and cook over a high heat for 2 minutes.

3.      Add the cauliflower and the other half of the oil: cook for 2 more minutes and allow the ‘rice’ and vegetables to brown but move in the pan before they burn.

4.      Beat the egg. Lower the heat in the pan slightly, move the vegetables to one side of the pan and pour in the egg into the other half. Stir as they scramble, for 1-2 minutes.

5.      Mix the eggs and ‘rice’ together in the pan then serve. Add a splash of soy, tamari or chilli sauce to serve.

 More ideas from the 5:2 Kitchen: add chopped cashew or peanuts in place of the eggs plus some cubed tofu for a vegan version. A splash of coconut milk at the end of cooking is yummy too.

The JOY of volunteering in a vaccine centre

Volunteering sent my spirits soaring…

February 2021 felt pretty miserable for many in the UK as the lockdown and cold weather made the days and nights seem long and gloomy.

BUT what sent my spirits soaring was having the chance to work as a volunteer marshal at our local vaccination centre, up at Brighton Racecourse.

During the month I did five shifts and each time was incredible - meeting hundreds of patients every day, directing traffic (a brand new skill that makes me feel quite #Jackieweaver), doing temperature checks and asking the question that gets everyone smiling (‘have you been abroad recently?!), managing the fast-moving queues or chatting while people rest for 15 minutes after their vaccination.

After spending so long at home, seeing hardly anyone, it was overwhelming at first, but soon I adored feeling part of the incredible team, and chatting to hundreds of people every day - not only the patients, but also the other volunteers and medics.

Many patients turn up in their Sunday best, because it’s a very significant outing and for some, the first time they’ve been among others since last March. Couples and families - perhaps a son or daughter escorting a parent - can go in together, though of course only those eligible receive the precious Pfizer or Astra Zeneca vaccine.

It’s such a joyful atmosphere - no wonder landing a volunteer slot has been like winning the lottery.

I’ve been in awe of the organisation and dedication of everyone I’ve encountered: the team turned a space aimed at racegoers (there are lots of ads for betting and a - sadly out of service - bar) into a space with waiting area, vaccination pods, drawing up zone and seating for waiting the 15-minutes post injection. I was at the centre when they completed their 20,000th vaccination - everyone applauded and it was wonderful to know I played a tiny part.

It’s such a joyful atmosphere - no wonder landing a volunteer slot has been like winning the lottery. I did need to invest in some new gloves though because for a couple of weeks, temperatures fell well below zero and felt far colder.

As a writer, I am usually pretty happy in my own company but this satisfies the craving I’ve had to be back with other humans. I’m signed up for more this month - each jab feels like a step closer to spending time with those we love and miss.