It's been a long time since I made Quiche Lorraine. After trying a few times, here I have to admit Hubby is right on the use of lardons. Bacon slices just don't cut it. It's the texture thing, it's too thin. Lardons are smoked bacon meat cut into big cubes. In quiche lorraine, biting into juicy bacon cubes is so much more satisfying than the flabby bacon strips.
Here is a revised version.
Quiche Lorraine 2.0
Cheddar pie crust
- 1 1/2 cups of plain flour
- 1/2 tsp salt + 2 tsp sugar
- 1/4 cup of grated cheddar
- 1/4 cup of oil + 1 yolk
- 4-6 tablespoons of water
- 1 egg white (optional)
Quiche filling
- 125 g of lardons
- 1 small onion, skinned and diced
- 1 tbsp of olive oil
- 1/2 tsp garlic powder
- pinch of salt
- 3 large eggs
- 200 ml whipping cream (37.5% fat or use double cream)
- 1/4 tsp of grated nutmeg
- 1/2 cup of grated cheese (Gruyère, Cheddar, Comté or Emmental)
Lightly oil the inside of a 25-cm round pie dish (mine is 3-cm deep).
First, make the cheddar quiche crust by following the instructions here.
Heat a frying pan on the stove with one tablespoon of oil and fry the lardons. Fry the lardons until their outer edges become lightly golden brown. Drain the excess oil if needed. Scoop the lardons out of the pan and cool.
In the same pan, put in onion dices. On the medium heat, fry the onions until they are lightly golden brown. Add in the garlic powder in the end for another minute. Mix with grilled lardons and set aside.
In another bowl, mix eggs, cream and nutmeg. Add a few turns of salt grinder. This is your savory custard.
When everything has cooled to room temperature, fill the quiche crust with half of the grated cheese and the lardon-onion mixture. I find it easier to evenly distribute the solids this way. Pour in the savory custard. Finally, scatter the remaining cheese on top of the quiche. Bake the quiche at 190C for 30-35 minutes.
Like stews, quiches taste better the next day, if you have the will power to wait.
Enjoy.
Saturday, 29 February 2020
My improved oil pie crust
I've loved my oil pie crust for a long time but recently I discovered a way to better it. Add some cheese. :-) It does seem to be the universal solution to many savory dishes but here I suspect that it works also like cutting cold butter into flour to create the oh so flaky outcome which is loved dearly. Also, I changed the order of adding oil and water. Before, I mixed oil and water before adding. Now, I add oil first to create crumbs, just like the traditional method, before adding the water in.
My favorite savory pie crust 2.0
- 1 1/2 cup plain flour
- 1/2 teaspoon salt
- 2 teaspoon sugar
- 1/4 teaspoon baking powder
- 1/4 vegetable oil or melted butter
- 4-6 tablespoons
- 1 egg, white separated from the yolk
- You also need a rolling pin, parchment paper and a bakeware of your choice
Mix all dried ingredients (flour, salt, sugar, baking powder and grated cheddar if using) in a mixing bowl. Pour the oil/melted butter and the yolk into the flour bowl. Use a pastry cutter (or a fork/knife) to "cut" the oil and yolk into the dry ingredients so that they look like small peas or breadcrumbs.
Pour 4 tbsp of water into the flour mixture. Use a rubber spatula or a fork to combine and work gently into a ball. If it seems a bit wet, add some flour to adjust the consistency, one tablespoon at a time. If it's dry, use the remaining water, one table spoon at a time. As soon as the dough is formed and not sticky, tip it out onto a parchment paper for rolling. Alternatively, you can also rest the dough in the fridge for 30 minutes before rolling.
Flour the parchment paper, rolling pin and the dough lightly. Roll the dough out to fit your chosen bakeware. This recipe is enough for a 25-cm pie dish.
The rolled pie crust can be filled and baked immediately. I prefer to blind bake before filling the pie up. To do so, heat the oven at 180C. Line the dough with parchment paper, making sure to cover the bottom and the sides. Fill with pie weights and bake for 15 minutes. After 15 minutes, remove the partially baked crust from the oven, remove pie weights and the parchment paper. Back in the oven for 5 minutes. Remove and brush beaten egg white. This is an extra step to prevent soggy bottom. Back in the oven for 3 minutes. When the time is up, remove and cool. The crust is ready to be filled.
My favorite savory pie crust 2.0
- 1 1/2 cup plain flour
- 1/2 teaspoon salt
- 2 teaspoon sugar
- 1/4 teaspoon baking powder
- 1/4 vegetable oil or melted butter
- 4-6 tablespoons
- 1 egg, white separated from the yolk
- You also need a rolling pin, parchment paper and a bakeware of your choice
Mix all dried ingredients (flour, salt, sugar, baking powder and grated cheddar if using) in a mixing bowl. Pour the oil/melted butter and the yolk into the flour bowl. Use a pastry cutter (or a fork/knife) to "cut" the oil and yolk into the dry ingredients so that they look like small peas or breadcrumbs.
Pour 4 tbsp of water into the flour mixture. Use a rubber spatula or a fork to combine and work gently into a ball. If it seems a bit wet, add some flour to adjust the consistency, one tablespoon at a time. If it's dry, use the remaining water, one table spoon at a time. As soon as the dough is formed and not sticky, tip it out onto a parchment paper for rolling. Alternatively, you can also rest the dough in the fridge for 30 minutes before rolling.
Flour the parchment paper, rolling pin and the dough lightly. Roll the dough out to fit your chosen bakeware. This recipe is enough for a 25-cm pie dish.
The rolled pie crust can be filled and baked immediately. I prefer to blind bake before filling the pie up. To do so, heat the oven at 180C. Line the dough with parchment paper, making sure to cover the bottom and the sides. Fill with pie weights and bake for 15 minutes. After 15 minutes, remove the partially baked crust from the oven, remove pie weights and the parchment paper. Back in the oven for 5 minutes. Remove and brush beaten egg white. This is an extra step to prevent soggy bottom. Back in the oven for 3 minutes. When the time is up, remove and cool. The crust is ready to be filled.
2020 weekly - week 9
23/02/2020, Sunday
Feeling blessed after talking to my friend M. Can you imagine that someone who has known me so long is still talking to me? The ratio is preciously low, I tell you. Sincerely wishing you a future of your dream, M.
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Meals planned this week:
Homemade Quiche Lorraine
Pasta carbonara frittata
25/02/2020, Tuesday
Thirteen weeks after the surgery, my third physio session. Suffice to say that my therapist was very pleased with my improvement, even impressed. I did work quite hard during the past month with the exercises. I am also glad it seems to pay off. He showed me another 6 exercises today which are more dynamic than previous ones. It also requires more strength. He said that I am not ready for fitness classes yet but in a month with the additional exercises I may be able to go back.
Before we parted, he also said that he could discharge me based on how I am now. Feeling a bit unsure, I asked for a follow-up appointment in a month or two. He agreed. Looks like I will be soon back to business as usual.
26/02/2020, Wednesday
I've been anticipating this since last week. After seeing my physiotherapist, I know it's unavoidable. I am going back to work full time next week.
Yes, it's good news that I am feeling well enough physically and mentally to go back. I am also feeling a bit sad to see the end of it. These three months mostly on my own, at home in isolation, have given me quite a mixed bag of experiences. First, if you are able and capable, staying at home in almost isolation is not something I would do voluntarily. It's alienating and dispiriting. As much as I enjoy being an introvert, human contact is necessary. However, these three months turned out to be a self discovery as well. When life throws you a curved ball, what do you do? I faced straight on. The first two months were most difficult. Many things needed to be re-adjusted as the usual way no longer worked. I had to devise a new routine for every task of a daily life, using the bathroom, cleaning myself and getting around the house (not very much). I slept terribly during the first two months. Waking up 4 times in a night was pretty normal. Everything took at least twice as long as before. It was a bit depressing but I didn't let it get me. I was not mentally bored though. I read and I studied French diligently during the time. I was quite proud of myself.
Things became better when I was allowed to be partial weight bearing. Then working on my injured leg became my full obsession. First with two crutches and an air walking boot, then no boot with crutches, and then one crutch with normal shoes. I don't know what went through my mind at the time, probably nothing but sheer determination to get back on my feet. I persisted, did the exercises diligently and more than what's asked of. And here I am today, no longer limping, impressing my therapist by my walk.
Although my full range of motion is not back yet, going down stairs is not smooth, for instance. Jumping is nearly impossible, as I discovered yesterday with the newly prescribed exercises. But I will get there in the end.
I feel that I got to know myself a little bit more. I realized that I am someone who can put my mind onto something and keep at it. I noticed that I can be quite happy with books and some learning material. Being patient is even more essential here. Sometimes I wondered whether these exercises would make any difference at all. But I bear witness now to say that it does. For most exercises, I see myself improve on a weekly basis . For a few others, it took two weeks to show the improvement and I felt elated. I know my body has rewarded me with my hard work to become more able and content. Life becomes exciting again because I can once more plan for the future.
Feeling blessed after talking to my friend M. Can you imagine that someone who has known me so long is still talking to me? The ratio is preciously low, I tell you. Sincerely wishing you a future of your dream, M.
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Meals planned this week:
Homemade Quiche Lorraine
Pasta carbonara frittata
25/02/2020, Tuesday
Thirteen weeks after the surgery, my third physio session. Suffice to say that my therapist was very pleased with my improvement, even impressed. I did work quite hard during the past month with the exercises. I am also glad it seems to pay off. He showed me another 6 exercises today which are more dynamic than previous ones. It also requires more strength. He said that I am not ready for fitness classes yet but in a month with the additional exercises I may be able to go back.
Before we parted, he also said that he could discharge me based on how I am now. Feeling a bit unsure, I asked for a follow-up appointment in a month or two. He agreed. Looks like I will be soon back to business as usual.
26/02/2020, Wednesday
I've been anticipating this since last week. After seeing my physiotherapist, I know it's unavoidable. I am going back to work full time next week.
Yes, it's good news that I am feeling well enough physically and mentally to go back. I am also feeling a bit sad to see the end of it. These three months mostly on my own, at home in isolation, have given me quite a mixed bag of experiences. First, if you are able and capable, staying at home in almost isolation is not something I would do voluntarily. It's alienating and dispiriting. As much as I enjoy being an introvert, human contact is necessary. However, these three months turned out to be a self discovery as well. When life throws you a curved ball, what do you do? I faced straight on. The first two months were most difficult. Many things needed to be re-adjusted as the usual way no longer worked. I had to devise a new routine for every task of a daily life, using the bathroom, cleaning myself and getting around the house (not very much). I slept terribly during the first two months. Waking up 4 times in a night was pretty normal. Everything took at least twice as long as before. It was a bit depressing but I didn't let it get me. I was not mentally bored though. I read and I studied French diligently during the time. I was quite proud of myself.
Things became better when I was allowed to be partial weight bearing. Then working on my injured leg became my full obsession. First with two crutches and an air walking boot, then no boot with crutches, and then one crutch with normal shoes. I don't know what went through my mind at the time, probably nothing but sheer determination to get back on my feet. I persisted, did the exercises diligently and more than what's asked of. And here I am today, no longer limping, impressing my therapist by my walk.
Although my full range of motion is not back yet, going down stairs is not smooth, for instance. Jumping is nearly impossible, as I discovered yesterday with the newly prescribed exercises. But I will get there in the end.
I feel that I got to know myself a little bit more. I realized that I am someone who can put my mind onto something and keep at it. I noticed that I can be quite happy with books and some learning material. Being patient is even more essential here. Sometimes I wondered whether these exercises would make any difference at all. But I bear witness now to say that it does. For most exercises, I see myself improve on a weekly basis . For a few others, it took two weeks to show the improvement and I felt elated. I know my body has rewarded me with my hard work to become more able and content. Life becomes exciting again because I can once more plan for the future.
Saturday, 22 February 2020
2020 weekly - week 8
16/02/2020, Sunday
Hubby got a kilo of chicken breast. I had never bought chicken breast in my life! Well, this will be a week of chicken breast then.
General Tso's chicken with basmati rice
Chicken mustard casserole with fettuccine
Beef and chickpea stew with couscous
17/02/2020, Monday
Routine this week:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Alfredson Protocol (15 reps x 3) x 4 repetitions
4b. Standing on the edge of stairs standing on right leg, heel down and up (40 sec x3 + 20sec rest x3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (5 minutes) x 4 repetitions
7. Ankle four ways with resistance band
18/02/2020, Tuesday
12 weeks after the surgery, three months after my ankle ORIF, what a difference have I observed! From the period of incapacitation to walking unassisted now, I have come a long way. And it's not over yet. By now, I should be finishing the reparative stage and ready to head towards the the remodelling stage (the final stage) of fracture healing. Let's keep it going, Body.
Bone growth biology
19/02/2020, Wednesday
Another dentist visit today to complete the implant work. Yeah! I am now officially with two new teeth. The surgery was done back in September. The procedure would have finished by December last year but as you know God had another plan. So it feels like a long time coming. So glad it's done.
It's funny to get two molars back. I have been without them for so long. I can actually bite properly. Strange feeling still but I hope to get used to them.
21/02/2020, Friday
Went to pick up my DELF certificate and to see my GP for a routine screen. The true test was to see whether I could walk all the way to two places (near each other, 1.4 mile from home).
Well, with one crutch, the way out was not bad at all. I felt a spring in my legs the first half hour. But when I got to the GP, my injured leg did feel a bit tired whereas the good leg was perfectly fine. On the way back, I could see I walked even more slowly than the way out. My injured leg was feeling tiredness. No matter. Soon the strength and endurance will come back.
I am glad that I went out on my own today. Feeling free and back to normal days.
Hubby got a kilo of chicken breast. I had never bought chicken breast in my life! Well, this will be a week of chicken breast then.
General Tso's chicken with basmati rice
Chicken mustard casserole with fettuccine
Beef and chickpea stew with couscous
17/02/2020, Monday
Routine this week:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Alfredson Protocol (15 reps x 3) x 4 repetitions
4b. Standing on the edge of stairs standing on right leg, heel down and up (40 sec x3 + 20sec rest x3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (5 minutes) x 4 repetitions
7. Ankle four ways with resistance band
18/02/2020, Tuesday
12 weeks after the surgery, three months after my ankle ORIF, what a difference have I observed! From the period of incapacitation to walking unassisted now, I have come a long way. And it's not over yet. By now, I should be finishing the reparative stage and ready to head towards the the remodelling stage (the final stage) of fracture healing. Let's keep it going, Body.
Bone growth biology
19/02/2020, Wednesday
Another dentist visit today to complete the implant work. Yeah! I am now officially with two new teeth. The surgery was done back in September. The procedure would have finished by December last year but as you know God had another plan. So it feels like a long time coming. So glad it's done.
It's funny to get two molars back. I have been without them for so long. I can actually bite properly. Strange feeling still but I hope to get used to them.
21/02/2020, Friday
Went to pick up my DELF certificate and to see my GP for a routine screen. The true test was to see whether I could walk all the way to two places (near each other, 1.4 mile from home).
Well, with one crutch, the way out was not bad at all. I felt a spring in my legs the first half hour. But when I got to the GP, my injured leg did feel a bit tired whereas the good leg was perfectly fine. On the way back, I could see I walked even more slowly than the way out. My injured leg was feeling tiredness. No matter. Soon the strength and endurance will come back.
I am glad that I went out on my own today. Feeling free and back to normal days.
Saturday, 15 February 2020
2020 weekly - week 7
09/02/2020, Sunday
Grilled miso salmon
Ratatouille
Pork tonkatsu (ready-made) with grilled apple slices
Breaded chicken fillets (ready-made) with mushroom sauce
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I always seem to have a breakthrough in exercises on Sunday. Even though Sunday is my "rest" day, I still do exercises but just half of a normal day.
Today I can finally do the proper standing on the stair raising my leg up and down! This is something I couldn't do two weeks ago. I had to break up the whole move into two and did them separately instead. Today feels like another step forward.
Thank you, Body.
10/02/2020, Monday
Routine today:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Alfredson Protocol (15 reps x 3) x 4 repetitions
4b. Standing on the edge of stairs standing on right leg, heel down and up (40 sec x3 + 20sec rest x3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (5 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Ankle four ways with resistance band
12/02/2020, Wednesday
Hooked to The Split. The script is well written and describes intricacies of life a middle-aged career woman experiences. It taps deeply into my heart, and echos.
13/02/2020, Thursday
11 weeks (and 2 days) after the surgery, my right ankle is still visibly bigger than the left (uninjured). I was told that the right will look bigger for up to a year. I measured the circumference out of curiosity. The right is 2-cm bigger than the left, while the calf is pretty even between the two. I hope my right calf muscles are coming back.
Grilled miso salmon
Ratatouille
Pork tonkatsu (ready-made) with grilled apple slices
Breaded chicken fillets (ready-made) with mushroom sauce
--------------------------------------------------------------------------------------------------------------------------
I always seem to have a breakthrough in exercises on Sunday. Even though Sunday is my "rest" day, I still do exercises but just half of a normal day.
Today I can finally do the proper standing on the stair raising my leg up and down! This is something I couldn't do two weeks ago. I had to break up the whole move into two and did them separately instead. Today feels like another step forward.
Thank you, Body.
10/02/2020, Monday
Routine today:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Alfredson Protocol (15 reps x 3) x 4 repetitions
4b. Standing on the edge of stairs standing on right leg, heel down and up (40 sec x3 + 20sec rest x3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (5 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Ankle four ways with resistance band
12/02/2020, Wednesday
Hooked to The Split. The script is well written and describes intricacies of life a middle-aged career woman experiences. It taps deeply into my heart, and echos.
13/02/2020, Thursday
11 weeks (and 2 days) after the surgery, my right ankle is still visibly bigger than the left (uninjured). I was told that the right will look bigger for up to a year. I measured the circumference out of curiosity. The right is 2-cm bigger than the left, while the calf is pretty even between the two. I hope my right calf muscles are coming back.
Saturday, 8 February 2020
2020 weekly - week 6
02/02/2020, Sunday
Greek-inspired lemon cod
Ratatouille
Beef chickpea stew, sauteed spinach
Mushroom pasta bake
Cocoa chocolate cake (this is a great recipe, easy to work and with light crumb. I don't bother with the icing and scatter some chopped chocolate on the cake top when it's out of the oven)
03/02/2020, Monday
Wolff's law: Bone will adapt to the loads under which it is placed. It goes either way. The stronger the load, the stronger the bone. The weaker the stress, the smaller the bone.
That's why healthy people need load bearing exercises and injured ones need physiotherapy to introduce load bearing, to improve bone density.
Similar law exists for soft tissues, called Davis's law.
Isn't human body marvelous?
05/02/2020, Wednesday
Driven to the dentist today. Finished within 40 minutes. See you in two weeks.
I ended up working until 11pm tonight. Working remotely is getting a lot from me.
Did two sessions of exercises today. Have to catch up tomorrow.
06/02/2020, Thursday
Routine today:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Standing on the edge of stairs, heels down ([20 sec with one leg, 40 sec with two legs]x3) x 4 repetitions
4b. Alfredson Protocol (15 reps x 3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (5 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Ankle four ways with resistance band
Greek-inspired lemon cod
Ratatouille
Beef chickpea stew, sauteed spinach
Mushroom pasta bake
Cocoa chocolate cake (this is a great recipe, easy to work and with light crumb. I don't bother with the icing and scatter some chopped chocolate on the cake top when it's out of the oven)
03/02/2020, Monday
Wolff's law: Bone will adapt to the loads under which it is placed. It goes either way. The stronger the load, the stronger the bone. The weaker the stress, the smaller the bone.
That's why healthy people need load bearing exercises and injured ones need physiotherapy to introduce load bearing, to improve bone density.
Similar law exists for soft tissues, called Davis's law.
Isn't human body marvelous?
05/02/2020, Wednesday
Driven to the dentist today. Finished within 40 minutes. See you in two weeks.
I ended up working until 11pm tonight. Working remotely is getting a lot from me.
Did two sessions of exercises today. Have to catch up tomorrow.
06/02/2020, Thursday
Routine today:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Standing on the edge of stairs, heels down ([20 sec with one leg, 40 sec with two legs]x3) x 4 repetitions
4b. Alfredson Protocol (15 reps x 3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (5 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Ankle four ways with resistance band
Sunday, 2 February 2020
I make - Grilled cod with golden garlic sauce
This golden garlic sauce is possibly the best sauce for seafood! It sits right up there with my favorite garlic caper sauce. It's inspired by this lemon cod recipe and was transformed into something we truly can't get enough of.
Grilled cod with golden garlic sauce
For the fish:
- 4 pieces of cod (any white fish would do)
- zest from 1/2 lemon (save the zested lemon later)
- 1 tbsp lemon juice
- 2 tbsp olive oil
- smoked paprika, garlic powder, black pepper and salt
- flour
Make the marinade by mixing lemon zest and juice, oil, paprika, garlic powder, black pepper and salt. Marinade the fish for 10-15 minutes.
Before grilling the fish, heat a skillet with 2 tablespoons of oil and dust each fish fillet with flour.
Grill fish until each develops a golden crust. Remove to a plate and keep warm.
For the golden garlic sauce:
- chopped garlic from 5-6 cloves
- 1.5 tsp dried onion flakes (or 1 tbsp fresh minced onion or shallot)
- 3 tbsp white wine
- 3 tbsp water
- 3 tbsp lemon juice (from the zested lemon previously)
- stock powder/salt to season
- 2 tbsp butter + 1 tbsp oil (or all butter)
- chopped parsley or coriander
Melt the butter/oil in a skillet. Fry the chopped garlic and onion with medium-low heat. Stir occasionally. You want golden garlic not the brown one. Once the edge of garlic develops golden crust (1-2 minutes), turn the heat off and the remaining heat is sufficient to turn the garlic chunks golden.
Pour all liquids and stock powder into the pan. Heat on (medium) and bring the sauce to boil. Reduce its volume by 1/3. Taste and season with additional salt if needed.
Return the grilled fish back to the pan with the garlic sauce to warm through. Scatter chopped parsley or coriander on top and serve.
Grilled cod with golden garlic sauce
For the fish:
- 4 pieces of cod (any white fish would do)
- zest from 1/2 lemon (save the zested lemon later)
- 1 tbsp lemon juice
- 2 tbsp olive oil
- smoked paprika, garlic powder, black pepper and salt
- flour
Make the marinade by mixing lemon zest and juice, oil, paprika, garlic powder, black pepper and salt. Marinade the fish for 10-15 minutes.
Before grilling the fish, heat a skillet with 2 tablespoons of oil and dust each fish fillet with flour.
Grill fish until each develops a golden crust. Remove to a plate and keep warm.
For the golden garlic sauce:
- chopped garlic from 5-6 cloves
- 1.5 tsp dried onion flakes (or 1 tbsp fresh minced onion or shallot)
- 3 tbsp white wine
- 3 tbsp water
- 3 tbsp lemon juice (from the zested lemon previously)
- stock powder/salt to season
- 2 tbsp butter + 1 tbsp oil (or all butter)
- chopped parsley or coriander
Melt the butter/oil in a skillet. Fry the chopped garlic and onion with medium-low heat. Stir occasionally. You want golden garlic not the brown one. Once the edge of garlic develops golden crust (1-2 minutes), turn the heat off and the remaining heat is sufficient to turn the garlic chunks golden.
Pour all liquids and stock powder into the pan. Heat on (medium) and bring the sauce to boil. Reduce its volume by 1/3. Taste and season with additional salt if needed.
Return the grilled fish back to the pan with the garlic sauce to warm through. Scatter chopped parsley or coriander on top and serve.
Saturday, 1 February 2020
2020 weekly - Week 5
26/01/2020, Sunday
The meal plan for the coming week is:
Ravioli with tomato onion butter saue
Cauliflower pea stew with store-bought breaded chicken filets
Sea bass a la Meuniere, crushed potatoes with minted petit pois
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I made my first "proper" outdoor walk in a supermarket last Friday. It was just over an hour. Even with one crutch, my right leg felt a bit sore and tired. Looks like the endurance has to improve a lot, although the ability to walk is back. Perhaps it's wise to decline the invitation for a day in London in May. I don't think I am quite ready for it yet.
27/01/2020, Monday
With physiotherapy, patience is the key. Day by day I rarely see the difference, which can be frustrating sometimes. But week by week, yes, I can see improvements, such as certain exercises start to get easier or my balance gets better over some exercises. So if you are in the middle of physiotherapy, just keep at it. You will be rewarded in the end.
Here is what I did today and plan for the remaining week:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (two or one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Standing on the edge of stairs, heels down (20 sec x 3 with one leg, 40 sec x 3 with two legs) x 4 repetitions
4b. Standing on the edge of stairs, heels down and up (1 minute x 3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (10 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Seated toe or heel raise and isometric inversion/eversion with resistance, throughout the day
28/01/2020, Tuesday
Routine today:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (two or one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Standing on the edge of stairs, heels down (20 sec x 3 with one leg, 40 sec x 3 with two legs) x 4 repetitions
4b. Standing on the edge of stairs, heels down and up (1 minute x 3) x 4 repetitions or
4c. Alfredson Protocol
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (10 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Ankle four ways with resistance band
30/01/2020, Thursday
Today is a good day for the exercises because I did all four rounds before dinner! I like days like this, very motivating.
31/01/2020, Friday
Sad day today as UK is leaving the EU.
Sometimes things have to go bad before turning good again. That's what Mr Obama said once. And it can't be more true for the event like this today.
The meal plan for the coming week is:
Ravioli with tomato onion butter saue
Cauliflower pea stew with store-bought breaded chicken filets
Sea bass a la Meuniere, crushed potatoes with minted petit pois
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I made my first "proper" outdoor walk in a supermarket last Friday. It was just over an hour. Even with one crutch, my right leg felt a bit sore and tired. Looks like the endurance has to improve a lot, although the ability to walk is back. Perhaps it's wise to decline the invitation for a day in London in May. I don't think I am quite ready for it yet.
27/01/2020, Monday
With physiotherapy, patience is the key. Day by day I rarely see the difference, which can be frustrating sometimes. But week by week, yes, I can see improvements, such as certain exercises start to get easier or my balance gets better over some exercises. So if you are in the middle of physiotherapy, just keep at it. You will be rewarded in the end.
Here is what I did today and plan for the remaining week:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (two or one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Standing on the edge of stairs, heels down (20 sec x 3 with one leg, 40 sec x 3 with two legs) x 4 repetitions
4b. Standing on the edge of stairs, heels down and up (1 minute x 3) x 4 repetitions
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (10 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Seated toe or heel raise and isometric inversion/eversion with resistance, throughout the day
28/01/2020, Tuesday
Routine today:
1. Sitting down and up from a chair (10 times x 5) x 4 repetitions
2. Standing on toes (two or one leg) combined with toe walk, (1 minute x 5) x 4 repetitions
2b. Heel walk (1 minute x 2) x 4 repetitions
3. Single leg stance, (1 minute x 5) x 4 repetitions
4. Standing on the edge of stairs, heels down (20 sec x 3 with one leg, 40 sec x 3 with two legs) x 4 repetitions
4b. Standing on the edge of stairs, heels down and up (1 minute x 3) x 4 repetitions or
4c. Alfredson Protocol
5. Dorsiflexion stretch on a step (1 minute x 2) x 4 repetitions
6. Walking without crutches with music (10 minutes) x 4 repetitions
7. Calf stretch against the wall (1 minute x 2) x 4 repetitions
8. Ankle four ways with resistance band
30/01/2020, Thursday
Today is a good day for the exercises because I did all four rounds before dinner! I like days like this, very motivating.
31/01/2020, Friday
Sad day today as UK is leaving the EU.
Sometimes things have to go bad before turning good again. That's what Mr Obama said once. And it can't be more true for the event like this today.
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