Welsh Rarebit with Leeks – This is drop dead delish and the best Welsh Rarebit I’ve ever had! Enjoy!

I don’t think this recipe can be beat I’ll be honest with you! ūüôā

Total Calories in recipe: 1,571      Total Weight of recipe: 632 g       Prep: 20mins     Cooking time: 10mins      Servings: 4
I love this over baked / steamed potato. It is a meal in itself and

soo delish! I leave out the Worcestershire sauce and use a dry

white wine for mine. South African Worcestershire sauce I find is

too overpowering, so I leave it out.Use a good quality, mature

cheese when making this dish, it makes all the difference.


2 leeks, washed, sliced

20ml Olive oil, for frying (I use half butter to oil)

8 slices rye bread, toasted

250g Cheddar cheese, grated

100ml dry white wine

10ml Worcestershire sauce (I omit this)

Salt to taste

3 pinches black pepper, freshly ground

1 egg yolk, extra large

A pinch cayenne


Fry leaks in a little oil until soft, set aside.

Preheat grill and toast bread on one side.

Combine cheese, wine and Worcestershire sauce in a

saucepan and heat slowly, stirring continuously, until cheese has

melted. Season.Allow to cool for 3 -3 minutes, then beat egg yolk

into cheese.Place bread, toasted side down, in a large ovenproof

dish, scatter with leeks and pour over cheese sauce.

Grill for a few minutes until golden.

Sprinkle with cayenne pepper and serve.

For Calories see Caloriecount.com

Had this book for years! Only discovered the recipe  last week! ;)

Had this book for years! Only discovered the recipe last week! ūüėČ


Best Ever Pork Sausage Bangers and Mash – Secret is to use your leftover gravy and fat from previous nights Greek Roasted Lemon Chicken Potatoes

This is the best Bangers & Mash I have ever tasted! This is real home-style cooking at it’s absolute best! It does not get better than this! You may follow any other mashed potato recipe you like and may alter ingredient quantities if you wish. Go¬†caloriecount.com¬†Just click on tools, recipe analyzer and enter your ingredients into the little window that pops up & then click the “analyze recipe” button once you have registered.

Servings: 4                                 Per  1162 g serving: 1,506 Calories  
Total weight of recipe: 4649 g     Total Calories of recipe: 6,023 

**Microwave steam vegetables in 5 mm of water only. Food must not sit in water.
**Use the best Pork Bangers you can find as this dish is dependant on it.

1.8kg potatoes, weight unpeeled
344g onions, unpeeled (2 medium)
522g carrots, peeled (whole)
90ml (90g) chicken fat / oil mixture to fry onions until tender (Left over from roast chicken lemon potatoes)
32g chicken fat (Left over from roast chicken lemon potatoes) added to mash
960g Pork Sausages (16 pork bangers) Add once onions are translucent
204 g frozen peas
50 ml gravy, powder
700ml (700g) water
1 bouillon cube (beef stock cube)


  1. Slice onions.
  2. Saute onions in remaining fats (about 90g) from previous nights Greek Roasted Lemon Chicken & Potatoes. Reserve balance of fat (about 32g fat).
  3. Peel carrots and leave whole.
  4. Steam carrots whole for 10 – 12 minutes in microwave steamer, until just tender.
  5. Cool carrots and slice. You will find they slice like butter, without flying all over your kitchen.
  6. Add frozen peas onto top of carrots and steam a further 2 minutes in microwave steamer. Set aside covered.
  7. Steam potatoes in microwave steamer for 20 minutes until fork tender (I leave skin on for extra nutrients). Add remainder 32g fat to hot potatoes (set aside from roast lemon chicken and potatoes) and mash together with any excess fats scooped off gravy. Do not add salt. Your gravy will do it.
  8. When onions are nicely browned and tender, add pork bangers onto top of onions and brown underside, gently flipping without breaking and browning the other side. Remove sausages to an oven rack placed above onions, keeping heat low from underneath, so as not to not burn the gravy. When sausages are halfway done, place them on rack above gravy and grill them until well browned and crisp on both sides. Remove sausages together with rack & set aside.
  9. Make up gravy (following instructions on package). Stir gravy powder into a little cold water (about 60 ml) until smooth and dissolved. Add balance of water swishing out cup with the rest of water. Add all to your browned onion mixture together with beef stock or bouillon cube and stir continuously until thickened. Do not add salt. There is enough. Reheat all. Serve and enjoy!

Nice easy peasy recipe bottom right of page for perfect mash. Make sure you have removed all skin thoroughly before pressing through sieve.Nice easy peasy recipe bottom right of page for perfect mash. Make sure you have removed all skin thoroughly before pressing through sieve.
A "ricer" is the perfect gadget, if you are a lover of mash. If you don't have one a sieve will do fine.A “ricer” is the perfect gadget, if you are a lover of mash. If you don’t have one a sieve will do fine.
These were even far  better than Renown's brand. Not too mad about Renown's brand.

These were even far better than Renown’s brand. Not too mad about Renown’s brand.
Further Info:
Traditional Pork Bangers  (Renown)
per 1 sausage (63g) – Calories: 102kcal | Fat: 7.20g | Carbs: 2.50g | Prot: 7.06g ¬†¬†¬†Nutrition Facts¬†–¬†Similar
Pork Bangers  (Woolworths)
per 1 sausage (63g) – Calories: 179kcal | Fat: 13.40g | Carbs: 4.00g | Prot: 8.25g ¬†¬†¬†Nutrition Facts¬†–¬†Similar
Pork Bangers  (Eskort)
per 100g – Calories: 262kcal | Fat: 20.00g | Carbs: 9.00g | Prot: 12.00g ¬†¬†¬†Nutrition Facts¬†–¬†Similar
Pork Banger  (Wimpy)
per 1 sausage (20g) – Calories: 180kcal | Fat: 15.60g | Carbs: 1.00g | Prot: 9.90g ¬†¬†¬†Nutrition Facts¬†–¬†Similar
Herbed Pork Bangers  (Weigh-Less)
per 1 sausage (62g) – Calories: 50kcal | Fat: 1.60g | Carbs: 1.00g | Prot: 9.00g ¬†¬†¬†Nutrition Facts¬†–¬†Similar
Pork Chitterlings
per 100 g – Calories: 182kcal | Fat: 16.61g | Carbs: 0.00g | Prot: 7.64g¬†Other sizes: 1 oz – 52kcal , 1 lb – 826kcal ,¬†more…¬†¬†¬†¬†Nutrition Facts¬†–¬†Similar
Pork Backribs
per 100 g – Calories: 282kcal | Fat: 23.58g | Carbs: 0.00g | Prot: 16.12g¬†Other sizes: 1 oz – 80kcal , 1 lb – 1279kcal ,¬†more…¬†¬†¬†¬†Nutrition Facts¬†–¬†Similar
Pork Bangers  (Renown)
per 100g – Calories: 201kcal | Fat: 14.40g | Carbs: 3.80g | Prot: 13.40g ¬†¬†¬†Nutrition Facts¬†–¬†Similar
Pork Backfat
per 100 g – Calories: 812kcal | Fat: 88.69g | Carbs: 0.00g | Prot: 2.92g¬†Other sizes: 1 oz – 230kcal , 1 lb – 3683kcal ,¬†more…¬†¬†¬†¬†Nutrition Facts¬†–¬†Similar
Salted Pork (Cured)
per 100 g – Calories: 748kcal | Fat: 80.50g | Carbs: 0.00g | Prot: 5.05g¬†Other sizes: 1 oz – 212kcal , 1 lb – 3393kcal ,¬†more…¬†¬†¬†¬†Nutrition Facts¬†–¬†Similar
Source http://www.fatsecret.co.za/calories-nutrition/search?q=Pork+Bangers

BEEF FILLET STEAK AU POIVRE! – Served with golden brown crispy fried onions (recipe included) These are the best ever!! You won’t stop crunching on these!!

My absolute best way of preparing fillet steak and is the only way I will eat fillet steak! Absolutely divine! Lovely served with crispy crunchy or puffy onion rings!


2 Tablespoons bottled green peppercorns
4 fillet steaks each with a thickness of 2.5 -3cm, each weighing about 150g/5oz
50g / 2 oz butter
2 Tablespoons brandy (30ml)
150ml (1/4 pint) double cream
Few watercress sprigs for garnish is optional

Crush half the peppercorns & rub into the steaks. Season with salt to taste. Melt the butter in a large frying pan with a heavy bottom. Add the steaks & fry quickly on both sides until browned (Do NOT puncture meat. Instead use a pair of braai / barbecue tongs to turn meat). Cook for 3 -5 minutes on each side (For medium – rare 3 minutes each side). Never overcook, once overcooked it cannot be rectified. Always better to under cook that your mistake can always be corrected. (See bottom for tips). Once cooked to taste, pour over the brandy, remove from the heat & immediately set alight (Keep extractor fan OFF! It can suck up flames!). Once the flames have died down, arrange the steaks on a warmed serving dish. Add the cream to the pan & cook, without boiling for one minute. Add the remaining peppercorns. Spoon creamy peppercorn sauce over steaks immediately. Garnish with watercress & serve. I normally serve this with a green / Greek salad, baked potato with French fried onion rings (See bottom page). Everything must be ready when steaks are done. Enjoy!

Serves: 2




RARE: Three minutes on each side after searing. Most steak is still quite red inside, cooked on the outside.
MEDIUM RARE: After another two minutes, the outer cooked layer is thicker and the centre is still very moist. Colour if meat is paler than, not as red as rare steak.
MEDIUM: This requires about six minutes cooking on each side. Only centre of steak is slightly pink, outside is richly brown. Meat is still running with plenty of pink, almost-clear juices.
WELL-DONE: About nine to 10 minutes on each side. Never serve fillet steaks well done; such tender meat becomes very dry and flavourless.

Tips: Always mix a bit of oil with your butter (half & half) when used for frying to reduce burning point.
When searing steaks, have heat fairly high to seal juices into steaks, & once sealed in (outer edge appears cooked), lower heat as butter fat has high burning / smoking point. Mix 1/2 butter /1/2 oil helps to bring down this burning point.


Oh those golden brown crispy fried onions.These are the best ever!! You won’t stop crunching on these!!

  • Oh those golden brown crispy fried onions.. Easier if you have a food processor, can shred lots this way using the slicer / shredder disk.
    These are the best ever!! You won’t stop crunching on these!! These golden brown crispy fried onions are lovely! Worth collecting just don‚Äôt salt while frying or will turn bitter & black. Salt only once you are draining in sieve. They dry out & they become lovely & crispy! I do everything in my 5 liter wok. Set aside to drain when done. During that time, heat 2 Tablespoons of Oil in another pan on medium high heat and saute the thinly sliced Onions till the Onion is golden brown. Stir only now and then in the beginning but do stir continuously towards the end to ensure even browning and to avoid burning.¬†**Notes:Burning the Onion will ruin the taste of this dish. So do take extra care during those steps. Make it, enjoy the deliciousness and serve it to your family with love‚Ķ
  • They sweat & release their water 1st & then they start drying up & that is when you must keep stirring checking the temp is correct not to burn them until they are golden brown & crispy then empty into sieve & only then do you salt! ..Enjoy!


This is a lovely recipe! I often return to time and again when I have the calories to spare. ūüėÄ
Servings: 16        Makes: 2 Tarts
  • Left
  • Centre
  • Right

Do NOT follow recipe in book it is wrong! I have corrected it here. ūüėČ

Tip 1: Only once milk tart mixture has cooked, may you now add your vanilla essence, followed by blending in your butter. Then using a stick blender as mixture further cools down (becomes easier to incorporate air into it). Run your stick blender at an angle incorporating enough air bubbles into filling. Do not over do! Or you will you will start losing air bubbles. Using the tip of your spatula, gently tip mixture out into pie foil plate guiding it out around sides of bowl using the tips of your spatula & incorporating as much air as you can gently easing the filling into pie foil plate & do not press down on top of mixture with spatula). Sprinkle with cinnamon sugar. Allow to cool and refrigerate for at least 3 hours or overnight before serving.
Tip 2: Lovely if you grind a whole cinnamon roll to dust finished tarts with, which I find far superior than using bottled cinnamon powder. It will also enhance your custard if you include a whole rolled cinnamon when boiling your milk. You may also use cinnamon sticks to economize. Remove the cinnamon roll from your milk mixture once done, rinse it off and dry it out for later re-use such as curries etc.
Pastry crust:
6 Tablespoons / 90 ml butter or use a hard margarine (May also economize by using ¬Ĺ & ¬Ĺ)
2 Tablespoon castor sugar
180 ml Cake Flour (use your set of measuring spoons)
Generous pinch salt
Sift together flour, castor sugar & salt. Rub in butter till it forms crumbs. Knead dough to form a ball. Press pastry into a 23cm diameter tart foil or baking dish. Bake at 180 degrees Celsius for 8 minutes if you want a soft pastry & 10 – 12 minutes for a crispier shortbread one. Remove from oven.
All measures are packed loosely & leveled off with the back of a knife ‚Äúif not weighed‚ÄĚ is baking law!
4 ¬Ĺ cups (1,125 ml) milk
30ml butter
150g (200ml) sugar
76ml (38g) Cake flour
60ml (38 g) Corn flour
Pinch salt
Cinnamon roll
3 large eggs
15 ml vanilla essence
2.5 ml caramel essence
2 drops almond essence
1/2 a grated nutmeg
Cinnamon to dust
In 2 deep microsafe bowls. To the 1st one add your milk and bring to the boil.
To the 2nd bowl add the cornflour, cake flour, salt, sugar and crack over the eggs on the top of your dry mixture.
Stir dry mixture into eggs with stick blender or electric beaters switched off.
Once all is well incorporated, switch on machine and cream all together until you have a smooth lump free custard.
As soon as milk comes to a rapid, fast rolling boil, with beaters or stick blender running, pour hot steaming milk over creamed mixture whilst beating continuously until all the milk is incorporated.
Quickly, before it cools down, return to microwave and continue to cook on high (1000w oven) for a further 3-4 minutes. Remove and beat vigorously again.
Repeat same procedure until custard thickens and flour no longer taste raw.
Do this only until it reaches it’s thickening point and no more or the cornflour will lose it’s setting properties if you over cook the mixture.
I normally find that in a 1000 watt oven 3 – 4 times is enough.
Once cooked you may add your flavorings which will enhance the flavour of your custard.
Pour hot custard out into your pre prepared tart shells.
Dust with cinnamon and allow to cool.
Refrigerate overnight to allow to set.

Chinese Tossed Noodles with Ginger and Spring Onion ÁĒ®ŤĖĎŤĒ•ťļĶśĘĚ Plain yet Simply a Very Tasty Pasta Dish that comes together so quickly!

A Genuine lovely recipe! .. So good you will be surprised what such a medley of simple ingredients can do!
If you wish to have a quick appetizing bowl of noodles this is the answer! They make an ideal lunch dish too.
Ideal to serve as is or with recipe, Chinese White Cut Chicken (B√°i Qie Ji). Something I am still working on
Enough to fill one Chinese serving bowl
225g (8oz) fresh or 150g (5oz) dried Chinese egg noodles (Mien)*Recipe in my collection
45ml (3 tbsp) groundnut or corn oil
5cm (2 inch) fresh ginger root, cut into silken threads
8 spring onions, cut into 5-cm (2-inch) sections and then into silken threads
2.5ml (1/2 tsp) salt
30ml (2tbsp) oyster sauce
1. Plunge the noodles into 1.4 liters (21/2 pints) of boiling water in a large saucepan, bring back to the boil and continue to boil uncovered until al dente Generally, allow 1 – 1 1/2 minutes for fresh noodles and 4 minutes for dried noodles. Separate the noodles with a pair of chopsticks or a fork while boiling.
2. Drain in a colander and then remove to a warm dish.
3. Heat a wok over a high heat until smoke rises. Add the oil and swirl it around. Add the ginger, stir fora few seconds, then add the spring onions and stir until thoroughly hot. Season with the salt. Remove from the heat.
4.Return the noodles to the wok and toss them with a pair of chopsticks or a fork.Add the oyster sauce and toss again. Remove to a warm serving dish and serve.
Variation: Tossed noodles with cucumber and ham into matchstick-sized pieces. Cook the noodles as above. Add about 45ml (3 tbsp) oil and the cucumber and ham. Toss together and serve.

How I lost 24 kg of middle age spread! This is to help those still battling the bulge! I conquered middle age spread! This is how I did it..

Most importantly USE A SCALE! ‚ÄstA DIGITAL SCALE!¬†Most of all¬†don‚Äôt trust yourself and don‚Äôt lie to yourself because we have a strange way of lying to ourselves ‚Äď WEIGH YOUR FOOD!!¬†‚Äď DO NOT SKIP HOT LEMON WATER EVERY MORNING ON AN EMPTY COLON. I HAVE NOTICED THE MINUTE I SKIP MY WEIGHT BEGINS TO CREEP UP! –¬†Use the juice of half a lemon or 1 small lemon together with a pinch baking soda added to prevent acid from stripping the enamel off your teeth as lemon juice is acid in your mouth but once it hits your stomach it becomes alkaline. –¬†See this online BMI calculator to work out where you are at ‚Äď For myself at close to age 55 to maintain my weight I need to consume 1,349 Calories daily and to lose weight I need to consume 1,079 maximum daily calories.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500‚ÄĒ1000 calories per day to lose about 1 to 2 pounds per week.¬†4.184 kilojoules = 4,184 joules = 1 Calorie. If you eat less 520 calories daily of your daily recommended calorie intake you can lose 1 kg every 15 ‚Äď 16 days.
If you are 50 years old, weigh 150 pounds and are 5 feet, 8 inches tall, your BMR is 1,392. If you go walking three times per week, multiply your BMR by 1.375. Your recommended daily calorie intake is 1,914. With your BMR you can now figure out your daily caloric intake by determining your weekly activity level and multiplying your BMR by the corresponding factor. If you get little to no exercise, multiply your BMR by 1.2 If you do light exercise one to three days a week, multiply by 1.375. For moderate exercise five days a week, multiply by 1.55. And for strenuous exercise, multiply by 1.725.  To work out yours click here.
To keep track of your daily intake of calories my top choice isCaloriecount.com and once in just click log in, tools, Recipe Analyzer, enter your ingredients and click Analyze Recipe. My 2nd choice is Happyforks.com which will give you a detailed list of nutrients.
To work out your daily calorie intake and calculator.com andcalculatorconverter.com
It takes a 3,500-calorie reduction to lose one pound. You can lose two pounds in a week by reducing your intake by 1,000 calories daily You’re 52 years old, 5 foot 10 and weigh 145 lbs., your is 1,370. If you usually walk briskly a couple times per week for exercise, multiply your BMR by 1.375 to find that you should be eating 1,883 calories per day to maintain your current weight. Daily intake for a 53 year lady 160cm height to maintain current weight is: 1533 calories daily. Work out yours with this BMI calculator here. My target is to reach a BMI of 18.5 which is 105 lbs or 47/250 kg.  See Your Daily Calorie Needs РClick here.
BMR Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the rate of energy expenditure by humans and other animals at rest, and is measured in kJ per hour per kg body mass.
Example: For a person with a max daily calorie intake of 1533 to maintain weight less 1112 calories = Daily intake of 421 = Calorie loss of 1 kg weekly РSo you see how hard this is ? Today I can get by on a minimum of 820 nutrient dense calories daily if I want to drop my weight and that is my minimum. Look after your gut bacteria as it has been proven that an obese person given the gut bacteria of a skinny person becomes thin! See how to boost your probiotics Рclick here and



The molecular and biochemistry of the body can be changed by diet. If you see some of the books on reversal diets (to reverse clogged arteries), they focus on eating 10 grams or less of fat daily, and eating all the vegetables you want, not fried. You can eat grains on that diet, but be careful of a wheat belly if you are sensitive to gluten or insulin-producing wheat. One way to look at fats is to calculate the number of fat grams that you eat.
How to calculate fats and calories
One gram of fat equals 9 calories. If you say that fat has 9 calories per gram, you can eat 600 calories from fat. You write down 600 calories dived by 9. That equals 66.6 grams of fat you can eat daily. This figure is given by the American Heart Association. But the recommendations from the AHA has never reversed clogged arteries or any disease, according to numerous doctors. That 66 g of fat is a tiny part of what most Americans eat today as hidden fats in their foods.
For example, to eat 4 grams of fat, you can eat a pat of butter. But if you use a tablespoon of butter to fry food in or to melt on your pancakes, you just ate 14 grams of fat because one tablespoon of butter or olive oil or any type of fat, even rendered chicken fat is still 14 grams of fat.
If you make cookies using a stick of butter, that’s 4 ounces, which equals 92 grams of fat. You can choose olive oil instead of butter and pick monosaturated oil instead of saturated dairy fat that probably stuffed up the iceman’s arteries because his genes predisposed him to it. Perhaps he had so few cholesterol receptors on his liver that the plaque built up in his arteries instead of getting removed. Other people have many cholesterol receptors on their liver that does remove some of the cholesterol from diet.
Regardless of whether you’re eating thin polyunsaturated oils or melted chicken fat, butter, or bacon drippings, one tablespoon of fat is going to equal 14 grams of fat. That’s what most people drizzle over a salad or do a stir-fry with, a tablespoon of oil or butter or any type of fat that melts when heated, whether it’s lard, coconut oil, or sesame seed oil. Some oils are saturated and some are not. But oils do have different effects on the body. Soy bean oil has a different affect on the body from peanut oil, cottonseed oil, palm oil, cocoa butter, walnut oil, and butter or chicken fat acts differently with different genetic predispositions than sesame seed oil or rice bran oil.

Mango: 135 cal in 1 mango
Melon / Cantaloupe: Nutritional value per 100 g (3.5 oz) 141 kJ (34 kcal) excellent source of Vitamin A, (100 g provides 3382 IU or about 112% of recommended daily levels) one of the highest among fruits. Vitamin A is a powerful antioxidant and is essential for vision. It is also required for maintaining healthy mucus membranes and skin.
Peach: 1 peach 42 cal
Watermelon: Per 100 grams
Calories 30. A whole watermelon that weighs approximately 9 pounds has 1355 calories
Pecan Nuts There are 691 calories in 100 grams of Pecan Nuts.
Plums: 30 cal in 1 plum
Butter: 717 calories in 100 grams of butter / 221 calories in 100 g my own cream cheese
Cream Heavy whipping 2,080 cal per litre
Milk Whole, 1 liter would be roughly 600 calories
Whey A 1-cup serving of liquid whey, weighing 246 g, contains 66 calories.

1 cup heavy cream (520cals)
9 Sept: 1 med apple = 80 cal + 2 large boiled eggs = 156 cal + 1 (56g) chicken fillet = 55 cal (per gram = .98 of a cal) + 1 med grapefruit = 82 cal + (4 cal per strawberry x 32 = 1punnet being 250g) = 128 cal + 2 cups milk = 300 cal + 200g raisins = (299 cal per 100g) + 598 cal + 18rounded tsp instant coffee powder = 4cal per rounded tsp x 20 = 80 cal daily intake Coffee Daily + 170g steamed broccoli = 60 cal. Total: 1,539 cal
There are 4 calories in 1 gram of Instant Coffee (Powder, Half The Caffeine).
10 Sept: 6g instant coffee per cup (2 heaped tsp ‚Äď I weighed it = [6g]) = 24 Cal per cup + (= 3g per heaped tsp)+(56g milk per cuppa) = 36 cal per cuppa coffee (Total Cal per cup coffee = 24cal coffee + 36 cal of milk = Total of 60 calories per cup coffee x 5 cups = 300 cal + 96g piece of apple = 50 cal Daily Total: 290 cal
1 litre milk = 670 calories, 100 ml =67 calories ~ Whole Milk weighs ~ 1.03 Kg/l (1030 g/l) calories 100g apple? 52 calories
150 g large packet Willards Cheese Curls Total: 767 cal (Whole bag)
1 medium Avo = 250 cal + 1 med tomato = 22 cal + 100g sugar = 389 cal + 100g Cornflour = 381 cal + 100g Cake flour = 339 cal + 100g butter = 707 calories.
Banana: There are 105 calories in 1 medium Banana
Beef Shin:182 calories per 100g
Butter: Calories in 100g butter: Calories: There are 717 calories in 100 grams of Butter (Salted).
Carrots ‚Äď Raw (Generic) The average amount of Calories in 100g of carrots, based on the list below is 32.00 kcal of Calories. Maximum calories is in raw carrots is 41 kcal of Calories per 100g. 1 cup, chopped, Calories: 52.5, Fat: 0.3g, Carbs: 12.3g, Protein: 1.2g
Chicken Fillet per 100g A 100g of chicken breast fillet has 116 calories. A 140g cooked, stewed chicken breast with meat and skin has 258 calories = 184.28571 Cal per 100g.
Chicken Fat/Juices ‚Äď Roasted Chicken Drippings Servings: Calories 115 per tblsp
Chocolate: White. 1686 kJ 90g slab of Beacon Muesli Supreme Chocolate = 403 Cal
Corn flour calories in with the help of weight loss for good’s calories in … (g/100g) (Calories) (kcal/100g) 365:
Cream: Fresh Whipping cream per 100g Calories: Cream, fluid, heavy whipping. Per 120 g Calories: 414. There are 51 calories in 1 tablespoon of Heavy Cream. … Includes: whipping cream. There are 821 calories in 1 cup fluid
Per 15 g Heavy Whipping Cream Calories: 52
Egg ..There are 74 calories in 1 large Egg
Flour Plain Flour..Serving Size: 100g Amount per Serving. Calories 364. Calories
Grapes: 69 Calories in 100g of grapes

Beef: Mince 20% fat per 100 g regular @ 20% fat ‚Äď 290 calories with 170 from fat = 120 from meat lean @ 15% fat ‚Äď 240 calories with 140 from fat = 120 from meat extra lean @ 15%(?) fat ‚Äď 260 calories with 140 from fat = 140 from meat

Banana: There are 105 calories in 1 medium Banana
Butter: Calories in 100 g butter: Calories: There are 717 calories in 100 grams of Butter (Salted).
Bread: 266 calories in 100 grams of White Bread.
Carrots ‚Äď Raw (Generic) The average amount of Calories in 100 g of carrots, based on the list below is 32.00 kcal of Calories. Maximum calories is in raw carrots is 41 kcal of Calories per 100g. 1 cup, chopped, Calories: 52.5, Fat: 0.3g, Carbs: 12.3g, Protein: 1.2
Cayenne Chili Pepper: 6 calories in 1 tsp dried.
Chicken Fillet per 100g ‚Äď A 100g of chicken breast fillet has 116 calories. A 140g cooked, stewed chicken breast with meat and skin has 258 calories.
Chicken Fat/Juices ‚Äď Roasted Chicken Drippings: 1 tablespoon = 115 Calories
Chicken Liver: 116 calories in 100 grams of Chicken Liver.
Cayenne Peppers: calories for 2g (1tsp ) is 8Cal at 419Cal per 100g serving size Chilies: 17 calories in 1 tablespoon of Red or Cayenne Pepper.
Coffee: Instant Coffee (1 round tsp) (2 g) = 4 Calories
Corn flour per 100 g = 365 calories
Milk ‚Äď 1 liter full cream or whole milk = 670 calories
Cream: 821 calories in 1 cup of fluid of Whipping Cream.Fresh Whipping cream per 100 g Calories: Cream, fluid, heavy whipping. Per 120 g Calories: 414. There are 51 calories in 1 tablespoon of Heavy Cream. … Includes: whipping cream. There are 821 calories in 1 cup fluid
Per 15 g Heavy Whipping Cream Calories: 52.
Dates: 282 calories in 100 grams of Dates.
Egg ‚Äď 74 calories in 1 large Egg.
Flour Plain Flour..Serving Size: 100 g Amount per Serving. Calories 364. Calories
Mielie meal / maizemeal per 100g=124cal
Mushrooms: 28 calories in an average 3¬Ĺ oz or 100g serving of mushrooms
Nutmeg, ground (Generic) Serving Size: 1 tbsp = 37 Calories
Nutmeg 28g (~1 oz.) Calories 147 per 28g whole nutmeg. 525 Cal per 100 grams
1 whole nutmeg equivalent to 2 grams (11 Cal)
Cooking Oils: All oils have about 120 calories per tablespoon.
Onions per 100g= 36 ‚Äď 42cal
Lemons zest and juice of 1 lemon = 22 cal (1 whole lemon with peel)
Lemon Zest 1 tsp = 1 calorie
Lemon Curd (1 tbsp). calories: 65 cal
100 calories in a 1 tbsp serving of Trader Joe’s Lemon Curd.
0.03 ml of Lemon Curd = 200 Calories
Paw Paw / Papaya: Per 100g = 44 calories
Peppers, Capsicum, Red Raw 100g = 32Cal
Potato White with skin per 100g =70cal
Potato, Baked, Flesh & Skin 1 Med/180g = 245 Cal
Potatoes, New, Boiled in Salted Water per 100g = 53 Cal
Oats: Calories in 100g of Porridge Oats: Calories: 368
raisins per 100g: 299 calories
Rice per 100g=129-130 cal
Semolina: 360 calories per 100 grams Semolina (Enriched). 601 calories in 1 cup of Semolina.
Strawberries: 4 cal per strawberry
Sweet Red Peppers: 26 calories in 100 grams of Sweet Red Peppers
Sugar White ..There are 389 calories in 100 grams
Caster Sugar. ‚Ķ Sugar. per 1 tsp ‚Äď Calories: 16kcal
per Tblsp = 48 cal 16 calories in 1 teaspoon of Sugar
Powdered Sugar = 389 calories per 100 grams
Sago Per 100 grams = 355 Calories
Sour Cream: 250ml = 541 Cal
Tapioca Per 100 grams = 358 Calories
Tomatoes cooked per 100g=18cal
Tomato, Raw 1 Med/85g = 14 calories
Yeast dried 35 calories in 1 tablespoon of dry Yeast.
Kidney beans per 100g=333cal
Pasta per 100g=156cal
Milk per 100g=60cal
Cheddar Cheese per 100g=403cal
Parmesan grated per 100g=431cal
Plum 30 cal per plum
Garlic per 100g=149cal
Calorie counter shows how many calories in popular fruit and vegetables:
Red Kidney Beans In Water, Tesco* 1 Can/420g = 391 cals
Banana Fresh, Weighed Without Skin 1 Med/150g = 143 cals
Sweet Corn, Green Giant* 1 Can/200g = 140 cals
Apricots, Dried, Sundora*1 Serving/50g = 83 cals
Pear, Average, Raw 1 Med/170g = 68 cals
Orange 1 Med/160g = 59 cals
Garden Peas, Bird’s Eye* 1 Serving/85g = 53 cals
Cherries, Black, Raw 100g = 51 cals
Apples, Eating, Raw 1 Med/112g = 53 cals
Mango, Raw 225g = 60 cals
Blueberries, Raw 100g = 60 cals
Kiwi Fruit 100g = 49 cals
Peach, Raw 1 Med/110g = 36 cals
Plums 100g = 36 cals
Satsumas 100g = 36 cals
Cauliflower, Raw 100g = 34 cals
Broccoli, Green, Raw 100g = 33 cals
Carrots, Young, Raw 100g = 30 cals
Broccoli, Raw 100g = 30 cals
Strawberries, Raw 100g = 27 cals
Melon, Average 100g = 24 cals
Green Beans, French Beans Boiled in Unsalted Water 100g = 22
Courgette, Raw 100g = 18 cals
Grapes, Average 100g = 17 cals
Lettuce, Average, Raw 100g = 14 cals
Mushrooms, Common, Raw 100g = 13 cals
Cucumber, Raw 100g = 10 cals
Beef: rump steak per 100g raw weight = 229 Cal
Meat: Lamb: The meat in lamb is like the meat in any other animal. How many calories it contains is a factor of which cut of meat you’re eating. Different parts of the lamb have more fat in the muscles than others.
A lamb’s foreshank is cut from the arm or shoulder and usually cooked by braising or boiling. According to the U.S. Department of Agriculture, a 3-oz. serving of braised foreshank with fat trimmed contains 201 calories. Fat and lean together delivers
Read more at livestrong.com
Leg of Lamb
The leg of lamb is a popular serving choice. A 3-oz. serving contains 165 calories. Note that, in most cases, the meat on a restaurant serving of leg of lamb is more than 3 oz.Shoulder
A shoulder cut of lamb comes off the top of the arm, ss a whole square cut or in chops. In either case, a 3-oz. serving contains 264 calories.
Read more ‚Äď Calories in lamb
The above calorie information has been taken from Weight Loss Resources.
Calculating fats and calories in foods: Books on reversing clogged arteries
calculating grams of fats and oils in foods
November 9, 2012
By: Anne Hart
Calculating fats and calories in foods: Low-fat diet books on reversing clogged arteries.
Grams of fat on food labels refer to one tiny serving that unrealistically most people won’t limit the food to one serving, such as a quarter of a cup or an ounce. Eating all the food on a plate or everything in a package is common.
Even though half of these expenses are covered by the federal, local, and state government, the USA is under the number 12 in health globally. If you look at statistics, you can ask whether it‚Äôs genetic or dietary as a reason why 18 million American have coronary artery disease‚Äďhardening of the arteries. It‚Äôs not new.
Oetzi, the iceman had clogged-up arteries
The frozen Neolithic age body of Oetzi the iceman, whose 5,000-year-old remains were found in the Alps 21 years ago, might have died of a heart attack had he lived longer and was allergic to milk products, new research suggests. What did he eat? Certainly he had to have lots of exercise. But what he didn’t know is how to tailor his diet to his DNA or specifically to how many cholesterol receptors were on his liver and how tiny his LDL particles were, which he inherited from his family.
He could have observed family history, but that may not have inspired him to make the connection between diet and health, since food was difficult to find, particularly in those snowy winters. People living on coastal areas in those times had fishing communities and also ate shellfish. Farming had only just reached the area, and what was growing in popularity were dairy products, lots of fatty meats, and grains instead of green, leafy vegetables and berries. Not many people had the chance to grow garden vegetables. And there were conflicts between hunter-gatherers and new farmers in the area.
Raw data analyzed from a sequencing of Oetzi‚Äôs DNA, researchers have discovered he was genetically predisposed to cardiovascular disease, and that he already had a hardening of the arteries when he was killed. When did the genetic predisposition begin? It already existed in Oetzi‚Äôs lifetime. See, 5,000 year-old ‚Äėiceman‚Äô may have had heart disease ‚Äď New York. Was he on a Paleo diet or a vegetable and grain-based Neolithic diet? Did he eat lots of dairy? And were his genes set up to eat a different type of diet?
Scientists found that he had clogged arteries.¬†See, Iceman Frozen for Millennia Had Lyme¬†Clogged Arteries. √Ėtzi the Tyrolean iceman died in middle age some 5,300 years ago, most likely after sustaining a head injury and taking an arrow to the shoulder.
He reemerged from obscurity in September 1991, when two German tourists hiking through Italy‚Äôs √Ėtztal Alps wandered off the designated path and spotted his naturally mummified corpse in a melting glacier. Researchers have investigated various aspects of the remarkably preserved individual‚Äôs life and death over the last two decades, from his final meal to his probable profession to whether he underwent a primitive form of acupuncture.
It‚Äôs obvious he wasn‚Äôt on a vegan diet. Chances are he ate plenty of meat, fish, and animal fat and didn‚Äôt know he was predisposed to a family history of heart disease and clogged arteries. He may have also eaten grains, berries, and cheese. √Ėtzi shares a common ancestor with a part of the modern population in Sardinia and Corsica, rare in Europe, except in isolated areas such as these islands. Perhaps he should have been on his native ancestral Mediterranean diet of that time. Somehow he or his ancestors walked from where he originated to the South Tyrol and was found high on a mountain near the border of Italy and Austria.
Scientists note that probably he was an active hunter-gatherer who never struggled with obesity, indulged in junk food or smoked a cigarette. What caused the iceman to be at risk for arteriosclerosis‚ÄĒa hardening of the arteries caused by fatty deposits and known to trigger heart attacks.
The disease is not new or modern. It also has been found in ancient Egyptian mummies along with tooth decay from a diet high in sweet fruits and bread. But the mutations already occurred more than 5,000 years ago. Genetic factors a more significant role in what causes hardening of the arteries in environments where there isn’t the type of air pollution you find today or modern foods. What he ate and how his genes responded make the melting of coronary plaque a big issue that’s hard to control without a reversal diet that cuts down fats and oils of any type to 10% or less of the diet.
The iceman also had the bacterium responsible for Lyme disease, a tick-borne infection first described in 1975 but thought to have affected humans for thousands of years. Lyme disease affects the joints and nervous system. Scientists need to compare the Neolithic strain of this bacterium to the modern sequence to see how the Lyme disease bacterium evolved in the past 5,000 years.
The Neolithic Tyrolean iceman shouldn‚Äôt have been drinking milk and eating cheese. He probably had been lactose intolerant, scientists noted. When the iceman lived, people in his area had only just begun to domesticate animals and consume dairy products during his lifetime. Did he drink too much milk fat for his genes? Should he have eaten a vegan diet with less than 10% fats? Or should he have eaten vegetables and lean meats and no milk products or grains? The question is what would have helped him, vegan diet or Paleo diet? He had O blood type, the so-called ‚Äúcave-man‚ÄĚ blood type that is supposed to do well on a Paleo diet of perhaps fish, green vegetables, and some berries. But was he eating a diet more suitable to grain farmers or consuming too much cholesterol and fats for his genes?
In his era, most people were still intolerant to lactose in milk. It took thousands of years before some people were able to even tolerate milk products such as cheese. Researchers need to investigate when the change took place. What’s certain is that his diet didn’t do his arteries much good.
In those days as now, people went with taste. Fat made food taste better, especially when no salt was around. In modern times fats make up 40% or more of the American diet. In the iceman’s time, fats may have been all the food around, but which fats, from fish or meat, milk or cheese? He wasn’t pressing any olive oil in the Tyrol Alps 5,400 years ago. Olives didn’t grow that far north or at that high elevation.
Remember one tablespoon of olive oil or butter or any other fat is 14 grams of fat. Could a change of oil or diet have helped the iceman live longer, even with lyme disease? What we can learn is that diet has more healing power than bypass surgery, if the diet is a reversal diet for those with clogged arteries. In the iceman’s day, agriculture had just begun. There was little food processing other than cooking or fermenting.
Trans fats clog up the arteries. But the iceman didn’t eat trans fats because he didn’t have the technology to hydrogenate soybean or cotton seed oil or even know about soybeans or cotton seeds in the Austrian Tyrol 5,400 years ago. If you’re on a reversal diet to unclog arteries and your doctor suggests you eat 10 g of fat or less daily, you know a tablespoon of any fats equal 14 g of fat when you need to reduce the spoonful of oil or fat to 10 g and only eat two teaspoons instead of three teaspoons.
Your body does get fats from vegetables and you do need fats to survive so your heart and brain can work. You need fats. But on a reversal diet, the question is how much or little fat is needed to reverse the clogged arteries. And that’s what your doctor measures as your diet progresses.
What’s full of fat are burgers made from meat instead of vegetables and grains and juices, cheese, and butter. If you make pasta with a cup of melted cheese over the top, that cup of cheese is about 37 grams of fat, assuming it’s melted cheddar cheese.
Cakes, cookies, and doughnuts are full of fat. Bacon and eggs are full of fat. In fact, your typical restaurant scrambled egg platter has 34 grams of fat or more depending in what fats the eggs were fried. A serving of commercial salad dressing usually has 37 grams of fat, unless all you drizzle on your salad is a tablespoon of apple cider vinegar and a spoon of sauerkraut perhaps diluted with another tablespoon of berry juice.
A serving of fried potatoes adds 13 grams of fat or more, depending on how the potatoes were fried. If you nibble on a fast-food restaurant-prepared tiny chicken thigh that’s fried in fats, that adds more than 31 grams of fat. If you want to check the grams of fat in the foods of various fast-food restaurants, check out the menus on the websites. See KFC to Fry Chicken Without Trans Fats and See How Many Calories in Kentucky Fried Chicken (KFC) Chicken.
According to the site, KFC chicken pot pie (not original recipe fried chicken) has 80 grams of fat in two servings and 40 grams of fat in one serving. Check how small a serving really is. Kentucky Fried Chicken (KFC) Original Recipe Chicken contains 42 grams of fat in two servings and only 21 grams of fat in one serving of the original recipe chicken breast.
What all this boils down to is that 60% of Americans in the USA are considered overweight. Heart disease and clogged arteries are the most frequent killers, and few people know about the various reversal diets made famous by nutrition and health books such as Dr. Ornish, Dr. Hyman, and Dr. Fuhrman. Few newspaper popular recipes publish sea vegetable recipes or how to stir fry in wine or vinegar and fruit juice or steaming food in boiling water, dehydrating foods, or eating some raw foods.
Are you eating 5 grams a fat daily or less or 10 grams? After a month, are your clogged arteries starting to reverse, according to any tests you take with your health care team? For more information also check out, The Complete Up-to-Date Fat Book: Karen J. Bellerson, published by Avery Publishing Group, 1993.

Beef Bourguignon (Burgundy) Cottage Pie – Absolutely Drop Dead Delicious !!

Extra Special if topped with a Cheese Crumb Topping! – Just grate Melba Toast with some Cheddar Cheese – mix and sprinkle over top of mash. Place under grill until a golden crispy brown. Yum! ūüôā

It was lovely with the grated nutmeg, cream & parmesan topping. I had run out of my usual melba toasted cheese crumb topping.
Total weight of whole recipe: 5,750 g Total Calories in whole recipe: 5,927
Servings: 8 Calories per (719 g) portion: 698
Nutrition FactsServing Size 5600 g Amount Per ServingCalories 5,683Calories from Fat 1700% Daily Value*Total Fat 188.9g291%Saturated Fat 98.5g493%Trans Fat 0.0gCholesterol 1403mg468%Sodium 9102mg379%Potassium 16001mg457%Total Carbohydrates 480.1g160%Dietary Fiber 102.1g408%Sugars 129.1gProtein 458.7gVitamin A 5317%‚ÄĘVitamin C 803%Calcium 182%‚ÄĘIron 1454%Nutrition Grade B* Based on a 2000 calorie diet

Nutritional Analysis

Notes: You may add a little chili or cayenne if you like a bit of a bite in your dish (I usually add a little cayenne or chili). Mushrooms are optional. You may add a little hot milk to your mash if you wish. The added pumpkin bumps up the nutrient density of this dish and is an added bonus when you are trying to lose weight. The more nutrient dense your food – the less likely you will be to over eat.

Tip: Never exceed the 50 percent pumpkin ratio to the potatoes or you will spoil the dish. Pumpkin may be replaced with any other squash or even sweet potato in the same ratio.

You may replace the pumpkin with hubbard or even butternut squash which too, add a boost to nutrients.


30 ml oil (28g)
1.2 kg beef, Topside mince
10 garlic cloves
3 onions, large
20 g Beef Boullion, cubes [313364] (2 stock cubes)
45 g Soup, Beef Soup Powder (I use Knorr brand beef & onion soup powder)
1 teaspoon thyme, dried
1 teaspoon Rosemary, dried
1 teaspoon marjoram, dried
1 teaspoon black pepper, freshly ground
2.5 ml bay leaves, crushed
1.25 ml Allspice, added to mince
375 ml wine, dry red (Optional) I used Tassenberg
15 ml Worcestershire sauce or to taste
122 ml water
4.8 large carrots, peeled (steamed) and finely diced
2 cups (500 ml) peas, frozen
salt to taste
1.3 kg potatoes, mashed
1.3 kg pumpkin, cooked (drained) *May be replaced with potatoes*
Salt, to lightly salt mash
2.5 ml White Pepper, to season mash
2.5 ml Nutmeg, finely grated (Half a whole nutmeg)
52 g butter
210 g (210 ml) Fresh Cream
Salt to taste
80 g parmesan, finely grated


In a microwave safe, sealed container, steam pumpkin dry. Do not add water. Keep pumpkin pieces upside down (Skin side facing up), water will drain out while it cooks. When pumpkin is fork tender, add to sieve or colander to drain. Remove skin and discard water or reserve to add to soups, etc.
To food processor bowl, add whole garlic cloves on the bottom with roughly chopped onions on top. Close and pulse until finely chopped.
Add oil to pot. Add the garlic together with the onions and simmer 5 – 10 minutes until softened. Turn the heat to low and add the mince. Mash it with potato masher until it becomes fine and crumbly. Simmer for about 5 – 10 minutes stirring, until it just begins brown. Add your balance of ingredients, excluding the butter, nutmeg, pumpkin, potatoes, white pepper, parmesan and cream. Rinse out your food processor bowl with about 122 ml of the water, adding this to your meat mixture. Allow to simmer on very low, covered.
Peel your potatoes (You may leave the skins on for extra nutrients). Steam or cook them until they are fork tender and mash them together with your reheated pumpkin that has been drained. Mash all together with butter, freshly grated nutmeg, white pepper and just a light sprinkling of salt to taste. Do not over salt your mash, as your meat mixture will do the trick.
Peel and steam carrots until fork tender and then dice finely. Add your peas and carrots to your meat mixture.
In the bottom of a large 5 liter wok or roasting pan, layer half your mash, followed by all of your meat mixture. Top it off with the rest of your mash. Sprinkle over the parmesan, lightly salt and whilst pouring over the cream, blend it all nicely together with a fork to cover the entire surface.
Bake 180 C oven or until done.
This is my own creation.

It just filled my 5 liter wok. I baked it from underneath on very low. Too high and it will bubble up from underneath ruining the surface. On the inner lip of my wok I placed the metal collar that came with my Logik Oven (It sadly does not come with it anymore) to raise the element head, onto which I placed the element head to create the oven effect.