Category Archives: Green Day Recipes

Syn Free Veg Curry…


Prep time: 20  min

Cook time: 1 hour

Total time: 1 hour   20 min

Number of Servings: 4 servings


  • 2 onions, sliced
  • 2 garlic cloves, crushed
  • 550ml vegetable stock
  • 1 fresh red chilli, de-seeded and finely chopped
  • 1 x 2½cm piece fresh root ginger, peeled and chopped
  • 1 tsp turmeric
  • 110g button mushrooms
  • 1 aubergine, cubed
  • 110g cauliflower florets
  • 110g broccoli florets
  • 150g fat free natural yogurt
  • Salt and ground black pepper
  • 2 tbsp chopped coriander leaves

For the spice mixture:

  • 2 tbsps cumin seeds
  • 1 tbsp coriander seeds
  • 1 tbsp cardamom seeds
  • 1 tsp mustard seeds
  • 4 cloves


  • Make the spice mixture by grinding all the spices together in an electric grinder or with a pestle and mortar.
  • Put the onions, garlic and half of the stock in heavy saucepan. Cover and bring to the boil for 5-10 minutes. Uncover and simmer for 20-30 minutes until the onions are tender, golden and syrupy.
  • Add the chilli, ginger, turmeric and ground spice mixture. Cook gently for 2-3 minutes to allow the spices to release their aroma. Add the mushrooms, Eggplant and cauliflower with the remaining stock. Cover the pan and simmer for about 20 minutes.
  • Meanwhile, cook the broccoli separately in boiling salted water until just tender and still a lovely bright green. Drain and add to the curry with the yogurt. Stir in very gently over the lowest heat possible and heat through gently. Do not allow to boil or the yogurt will curdle.
  • Check the seasoning and serve.

The Past week…


This isn’t a detailed list of what I’ve eaten….I’ll get in to doing that at some point but this week I’ve just been getting my head around being able to eat fat …and mayo…and did I say fat!!!

So I use an app (hey I’m getting on a bit but I’m not oblivious to the wonderful world of apps 🙂 . It’s a great app that lets me plan meals, store recipes and at the same time generate a shopping list …I could go about it’s wonders but it is saving me remembering what I’ve eaten and more’s the point not having to write down here…because I can just pop in a screenshot of my weeks meals.

Now you will have to forgive there is a bit of a difference in meals because of the time differences (I’m in New Zealand and Pepperplate is a US app) but hey it works for me so today on the planner is my yesterday…it all works out in the end though so it makes no difference from a planning point of view.

Just in case it’s not obvious (because why would it be) the “N” that appears is not some new food type it’s just to remind me that I’m on a night duty so I can figure that in with recipes  – do they take a long time to cook or not, can I make a load in advance and have ready made meals.

Keto week 1.png


I got a lot of my recipes from the internet.

So far this week I’ve not found anything I didn’t like – in fact they have all been delicious. I am trying to keep to 20 grams of carbs a day just because I want to give the weight a kick start – to be honest it hasn’t seemed that hard so far but at the moment I’m still in the honeymoon period where everything is new and lovely so I know at some point that is going to change when I just have to have a sarnie! I don’t want to not be able to eating sandwiches but they are going to be a rarity now rather than the go to.

It all comes to planning – which lets face it is so much of the success of anything… what’s the saying? “Failing to plan means planning to fail” or something like that. This is why I have cooked double portions of everything I’ve eaten this week so that I’ve got the same. again in the freezer – so I can use these when I’m working as a meal at night.

“Breakfast” when I’m working is often hard boiled eggs because they are convenient if we are busy and I can snack on them without coming back to something that tastes horrible if it’s cooled down….and anyway I like hard boiled eggs.



Green Vegetable Pasta…(Syn free on a green day)


I  am going to put this recipe down for one but it can be multiplied by however many times you want to an feed the family at the same time.The original recipe calls to saute the leek but this can be a syn free meal if you dry fry the leek instead. Put a little water into the frying pan and “fry” that way until tender. Failing that you can use Frylight or if like me you are in a country that doesn’t sell it you make up a 1:1 ratio of oil to water and shake it then spray the pan with that.

I’m not putting amounts of veg because that’s really up to you. The veggies I’ve put down were in the original recipe but you can use whatever you want… the combinations are endless….really lovely with roasted vegetables!

Prep time: – 15 minutes each
Cooking: – 15 minutes
  • 100g pasta
  • Green beans (frozen or fresh)
  • Leek – trimmed and thinly sliced
  • 1 Zucchini (Courgette) – thinly sliced
  • garlic – crushed
  • 42g Feta crumbled (HEA)
  • Chopped Dill (optional…you can use whatever herb you fancy really)
– Cook the pasta in a large saucepan of boiling, salted water. Add beans in the final minute of cooking time.
– In a large frying pan put in  a small amount of water and add the finely sliced Leeks and Zucchini.
-Cook for 2-3 minutes until almost tender and all the water has evaporated / been absorbed – then add the garlic.
– Cook for another minute or so until the garlic is tender and add the beans.
– Add the drained pasta  and Feta to the vegetable mix  .
– Season to taste and toss well to combine.
– Sprinkle with fresh herbs if you want. 

Cauliflower fried “rice”


Now I’ve not made this yet either but I will be….just think I could use that on a meat day and loads of something meat wise and fried rice…


– 3 cups of grated raw cauliflower (use a cheese grater or food processor)

– 1/2 cup frozen peas

– 1/2 cup carrots, thinly sliced

– 3-4 garlic cloves, minced

– 1/2 cup onion, diced

– 1/2 TBSP olive oil

– 2 eggs (or 4 egg whites) scrambled

– 3 TBSP soy sauce

1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)

2. Next add in peas, and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes

3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes. 

Enjoy adding in your favourite protein and veg. Possible add-ins: baby corn, broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and shrimp!

Veggie patties



Makes 6 decent size patties but I haven’t put how many they serve because it depends on how big or how small you make them.

Prep time: 10 minutes / Cooking time: 15 minutes


1 large onion, finely chopped                                                                                                            A slosh of Worcestershire sauce
1 x 400 g can lentils, drained I use whatever colour
1 x 400 g can chickpeas, drained and pureed
3 tablespoons finely chopped parsley
1 egg
28g day-old breadcrumbs (5) (I am going to try mushing some of the chickpeas coarsely and replacing the breadcrunbs with these to make these completely syn free and see how they hold together).
2 carrots, grated
olive oil spray


Dry fry the onion (bit of water and the Worcestershire Sauce) in a frying pan for 6-7 minutes or until they’ve softened and allow to cool. In a large bowl combine the rest of the ingredients, then blend in the cooked onions. Firmly press to form into patties. Place the patties in the frying pan and use the oil spray to lightly fry until brown.


  • Add in 1 tablespoon tandoori powder (Indian) or some Ras Al Hanut (Moroccan) to the mix for a bit of spice.
  • Courgettes can be a nice addition just make sure you let them drain properly or they can make the patties soggy.

Nice to serve with Natural yogurt dip …which depending on what you put in as herbs and spices you can add to…like a bit of tandoori paste or garlic or sweet chilli or preserved lemon…..only your imagination limits you!!

and of course you’d need to remember to syn anything you add.

Moroccan Chicken and preserved lemons



Serves 4 / Prep time: 10 minutes / Cooking time: 45-50 minutes

By my calculations on a Red day or, if you took 113g of chicken and used it as a HEB on green day this would be Syn free.


1 large brown onion, finely sliced
2 baby fennel, finely sliced
56g g  green olives, pitted (3)
1 cinnamon stick
1 tablespoon preserved lemon, skin only
250 ml chicken stock (if you use a stock cube 1 syn)
1 teaspoon coriander, ground
2 teaspoons cumin, ground
1 teaspoon cinnamon, ground
½ teaspoon paprika
½ teaspoon turmeric
2 teaspoons olive oil (4)
452g Skinless chicken thighs trimmed of fat

Preheat the oven to 180°C.

Scatter the onion, fennel, olives, cinnamon stick and preserved lemon in a roasting pan or in a large ovenproof baking dish and pour over the stock.

Mix the spices and oil together and rub into the chicken. Place the chicken in the baking dish, season well with cracked pepper, and roast in the oven for 25-30 minutes, then increase the temperature to 200°C and cook for a further 15-20 minutes or until the chicken is golden and cooked through.


  • For a spicier rub, add ½ teaspoon of chilli flakes and ½ teaspoon of chilli powder.
  • Mix it up with veggies…I love courgette (Zucchini), Aubergine (Eggplant), Yams are great because they give you some crunch….anything you like really.

Magic Porridge or Magic Porridge Pancakes



  • Low Fat Yoghurt 175g ( I base this on the fact that the recipe normally uses a Muller light yogurt (which I can’t get here) and they are 175g.
  • 28g Porridge Oats
  • 3 eggs
  • Sweetener to taste.

Just mix the yogurt with 28g porridge oats in a bowl & leave in the fridge overnight…..and enjoy cold.

or you could have it hot as pancakes ……Add the eggs and sweetener and you have your pancake mix!

Could be eaten for breakfast or as a dessert.

There are no syns in ‘magic porridge’ if you count the porridge oats as 1 HEXB,
But, if you have to syn the porridge oats they are 5 syns per 28g

Mini Fritatta’s


8 large eggs
1/2 cup whole milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 tablespoons chopped fresh Italian parsley leaves

Preheat the oven to 375 degrees F.
Spray with oil (fry light is syn free) – I used an oil and water mix so it’s less calories.

Whisk the eggs, milk, pepper, and salt in a large bowl to blend well.

Stir  in the Parsley.

Fill prepared muffin cups almost to the top with the egg mixture.

Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.

Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately.


I made 12 –  6 I did with mixed herbs (rather than Parsley) and 6 I added a small amount of Sweet Chilli Sauce (2 syns for the whole lot)