My Recipes

Natural Low Density Eating

Articles

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RECIPES

The recipes provided below are merely suggestions of how to prepare natural (unprocessed) food to eat. The choice is yours because unlike the usual kind of diet which provides a list of food to eat at each meal, this one simply tells you only to eat unprocessed food (which looks like what it is) and not to eat processed food such as the examples mentioned in this list!

Let me give you an example of what I mean by a food that looks like what it is (ie made of). A chicken leg looks like a chicken leg but a chicken pie looks like a pie with goodness knows what inside it! Pork chops look like pork chops but bacon is so processed it has ceased to be a recognisable food at all and is worth nothing in terms of nutritional value! Chickpeas are chickpeas but hummus could be made of anything. Any kind of cake looks like a cake but you have no idea what it’s made of by looking at it including how much sugar and fat it contains. Cornflakes look tasty but you can’t see what they’re made of or how they were processed. A sausage looks like a sausage but you have no idea what it’s actually made of or how much meat it contains or how the contents have been processed. Any kind of pastry is probably made from flour – which itself is a highly processed food – and includes other ingredients including oil, fat, or butter which are all very high in calories with no nutritional value whatsoever. A fresh fig looks like fig and is good to eat while a dried fig is not good for you! All kind of fresh fruit look like what they are and are low in fat apart from avocado & olives! Fresh fruit and vegetables you put in a blender look like what they are but when blended they become processed food which is not natural in any way!

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Recipes for breakfast

  1. Peachy Porridge
  2. Rolled Oats Pancakes

Recipes for meals

  1. Carrots, Onion & Chick Peas in Curry Sauce
  2. Potatoes, Onion & Baked Beans
  3. Rice & Peas with Tuna
  4. Kidney Bean & Pea Fishballs
  5. Potato & Carrot Omelette
  6. Chilli con Pesce, Ceci e Piselli (Fish, Chickpeas & Peas)
  7. Chickpeas and Chips with Curry Sauce
  8. Sweetcorn, tuna & peas
  9. Tomato & Chickpea Surprise
  10. Baked Beans & Chips with Curry Sauce
  11. Kidney Bean, Pea & Sardine Curry
  12. Sweetcorn & Chips
  13. Chopped Tomatoes, Haricot Beans & Tuna
  14. Chicken Breast with Rice & Black Beans in a Mild Curry Sauce
  15. Pork Chop with Rice & Chickpeas in a Spicy Sauce
  16. Pork Chop with Chips & Cannellini Beans in a Spicy Sauce
  17. Chicken Thighs with Rice & Cannellini Beans in a Spicy Sauce
  18. Carrot and Sardine Soup
  19. Borlotti Bean and Sardine Soup
  20. Chickpea and Tuna Soup
  21. Chickpeas, Sardines & Mash Potato
  22. Couscous, Haricot Beans & Tuna Fish with Gravy (Arabian Pie)
  23. Pearl Barley, Black Eye Beans and Sardines with Gravy
  24. Roast Potatoes, Cannellini Beans and Tuna Fish with Gravy

Recipes published on facebook mostly on my facebook page Natural Low Density Eating

Recipes for snacks

  1. Popcorn costing only 10p for 2 litres
  2. Raw Chocolate
  3. Poached Eggs on Gluten Free Toast
  4. Banana Gluten Free Toastie
  5. Drained Baked Beans on Gluten Free Toast

My Favourite meal: Chickpeas and Chips with Curry Sauce!

Chickpeas and Chips with Curry Sauce!

Most of above recipes were originally published as a facebook note on 17 May 2016 and transferred here on 28 November 2017. Some of the others were transferred here when I got around to it! [or when I get a round tuit as my first ex-wife Helen’s dad Fred Lowe used to say!]

On 18 June 2021 I noticed that facebook had deprecated facebook notes which now comes up blank and the individual recipes for meals 5-9 lost their pictures so I transferred them here as follows.

5 done 19June@13:18 www.wake.co.uk/my-food/my-recipes/etc replacing www.facebook.com/notes/699886827309314

6 done 19June@16:35 www.wake.co.uk/my-food/my-recipes/etc replacing www.facebook.com/notes/1040903455945593 

7 done 19June@17:02 www.wake.co.uk/my-food/my-recipes/etc replacing www.facebook.com/notes/1316132608422675

8 done 19June@18:11 www.wake.co.uk/my-food/my-recipes/etc replacing www.facebook.com/notes/661911731183589

9 done 19June@18:44 www.wake.co.uk/my-food/my-recipes/etc replacing www.facebook.com/notes/786957075481475

Breakfast 1: Peachy Porridge

A 7” x 2″ bowl full – just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 12% = 393kcal/(795ml x 4) (For comparison sugar = 95%, butter = 180%) . COST: 23p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Rolled Oats 250ml (80g): 320kcal(250ml) Asda SP Porridge Oats...

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Breakfast 2: Rolled Oats Pancakes

Microwaved CALORIE DENSITY: 19% = 780kcal/(1050ml x 4) (For comparison sugar = 95%, butter = 180%) . COST: 69p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Rolled Oats 250ml (80g): = 320kcal(250ml) Asda SP Porridge Oats 75p for 1Kg = 6pWater 375ml: 0kcal(350ml) Tap freeSoya Milk 125ml: 40kcal(125ml) Asda SP...

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Meal 1: Carrots, Onion & Chick Peas in Curry Sauce

A 10" plateful - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 12% = 517kcal/(1110ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 47p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Carrots 500g: 136kcal (450ml) Asda Sweet & Crunchy British Carrots 2kg for 45p =...

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Meal 2: Potatoes, Onion & Baked Beans

A 10" plate full - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 16% = 500kcal/(780ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 53p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Potatoes 400g: 300kcal (350ml) Asda Grower’s Selection British White Potatoes 2.5kg for...

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Meal 3: Rice & Peas with Tuna

A 10" plate full - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 23% = 652kcal/(700ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 48p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Rice 300ml (250g): 261kcal (300ml) Asda SP Long Grain Rice 1kg packet...

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Meal 4: Kidney Bean & Pea Fishballs

A 10" plate full - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 31% = 792kcal/(635ml x 4) (For comparison sugar = 95%, butter = 180%) . COST: 105p (So don’t tell me that eating health food is expensive!) . INGREDIENTS Kidney Beans 240g: 266kcal (225ml) Asda SP Red Kidney Beans...

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Meal 5: Potato & Carrot Omelette

CALORIE DENSITY: 16% = 515kcal/(790ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 65p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Potatoes 400g: 300kcal (350ml) Potatoes 400g: 300kcal (350ml) Asda Grower’s Selection British White Potatoes 2.5kg for £1.19 Carrots 200g: 80kcal (180ml) Carrots 200g: 80kcal (180ml) Asda Sweet...

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Meal 6: Chilli con Pesce, Ceci e Piselli

CALORIE DENSITY: 24% = 772kcal/(810ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 100p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Chickpeas Dried (Ceci) 100g->220g: 266kcal (400ml) Asda Good & Balance Chick Peas 500g for £1.15 = 23p Mushy Peas (Piselli) 300g: 276kcal (250ml) Mushy Peas (Piselli) 300g:...

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Meal 7: Chickpeas and Chips with Curry Sauce

CALORIE DENSITY: 20% = 726kcal/(895ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 63p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Chickpeas 240g drained: 306kcal (400ml) Chickpeas 240g drained: 306kcal (400ml) Asda Good & Balanced Chick Peas in Water 400g can for 35p Potatoes 500g: 375kcal (450ml) Potatoes...

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Meal 8: Sweetcorn, tuna & peas

CALORIE DENSITY: 18% = 586kcal/(800ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 90p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Sweetcorn 300ml (260g): 261kcal (300ml) Asda SP Sweetcorn in water - 1 can for 35p Tuna Flakes 170g: 90kcal (170ml) Poundstretcher Ocean Best Tuna Flakes in brine...

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Meal 9: Tomato & Chickpea Surprise

CALORIE DENSITY: 16% = 584kcal/(910ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 102p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Chopped Tomatoes 400g: 74kcal (400ml) Chopped Tomatoes 400g: 74kcal (400ml) Asda SP Chopped Tomatoes in Tomato Juice - 1 can for 35p Chickpeas 240g: 306kcal (240ml) Chickpeas...

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Meal 10: Baked Beans & Chips with Curry Sauce

A 10" plate full - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 17% = 561kcal/(810ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 52p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Potatoes 500g: 360kcal (500ml) Asda Grower’s Selection British White Potatoes 2.5kg for...

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Meal 11: Kidney Bean, Pea & Sardine Curry

A 10" plate full - just enough for me but probably enough for 2 ladies CALORIE DENSITY: 24% = 486kcal/(509ml x 4) (For comparison sugar = 95%, butter = 180%) . COST: 84p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Kidney Beans 240g: 267kcal (240ml) Asda SP Red Kidney Beans...

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Meal 12: Sweetcorn & Chips

A 10" plate full - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 19% = 666kcal/(860ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 58p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Potatoes 500g: 360kcal (500ml) Asda Grower’s Selection British White Potatoes 2.5kg for...

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Meal 13: Chopped Tomatoes, Haricot Beans & Tuna

A 10" plateful - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 12% = 346kcal/(752ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 117p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Chopped Tomatoes 400g: 74kcal (400ml) Asda SP Chopped Tomatoes in Tomato Juice -...

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Meal 14: Chicken Breast with Rice & Black Beans in a Mild Curry Sauce

An 8½" x 2" bowl full - just enough for me but probably enough for 2 or 3 ladies! CALORIE DENSITY: 23% = 1071kcal/(1183ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: £1.70 (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Chicken Breast Fillet (250g): 300kcal(250ml) Iceland 6 Chicken Breast Fillets 1500g...

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Meal 15: Pork Chop with Rice & Chickpeas in a Spicy Sauce

An 8½" x 2" bowl full - just enough for me but probably enough for 2 ladies! The pork chop is broken up because cooking for 7 hours in a slow cooker makes the meat so tender that it just falls apart! CALORIE DENSITY: 19% = 813kcal/(1083ml x 4)  (Compare with Sugar: 95%, butter: 180%) ....

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Meal 16: Pork Chop with Chips & Cannellini Beans in a Spicy Sauce

A 10" plate full - just enough for me but probably enough for 2 ladies! The pork chop is broken up because cooking for 7 hours in a slow cooker makes the meat so tender that it just falls apart! CALORIE DENSITY: 16% = 746kcal/(1133ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: £1.36 (So don’t...

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Meal 17: Chicken Thighs with Rice & Cannellini Beans in a Spicy Sauce

An 8½" x 2" bowl full - just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 17% = 843kcal/(1236ml x 4)  (Compare with Sugar: 95%, butter: 180%) . COST: £1.26 (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Chicken Thighs (314g): 325kcal(350ml) Iceland Chicken Thighs 1100g for £2.19 x 2 packets...

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Meal 18: Carrot and Sardine Soup

An 8½” x 2″ bowl full – just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 12% = 355kcal/(744ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 53p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Carrots 400g: 109kcal (360ml) Asda Sweet & Crunchy British Carrots 2kg...

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Meal 19: Borlotti Bean & Sardine Soup

An 8½” x 2″ bowl full – just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 14% = 378kcal/(684ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 89p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Borlotti beans 235g: 190kcal (300ml) Asda Borlotti Beans in Water...

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Meal 20: Chickpea & Tuna Soup

An 8½” x 2″ bowl full – just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 17% = 482kcal/(702ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 98p (So don’t tell me that eating healthy food is expensive!) . INGREDIENTS Chickpeas 240g: 306kcal (300ml) Asda Chickpeas in Water 400g can for...

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Meal 21: Chickpeas, Sardines & Mash Potato

An 8½” x 2″ bowl full – just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 24% = 732kcal/(744ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 89p (So don’t tell me that eating healthy food is expensive!) . TIME: 8 minutes . INGREDIENTS Chickpeas 240g: 306kcal (300ml) Asda Chickpeas in...

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Meal 22: Couscous, Haricot Beans and Tuna Fish with Gravy (Arabian Pie)

You've heard of Cottage Pie & Shepherds Pie but this is Arabian Pie. The hole in the middle which has been zoomed is there so that you can see what's inside. It is not a necessary part of preparing it! An 8½” x 2″ bowl full – twice as much as I could eat but...

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Meal 23: Pearl Barley, Black Eye Beans and Sardines with Gravy

An 8½” x 2″ bowl full – just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 18% = 585kcal/(785ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 104p (So don’t tell me that eating healthy food is expensive!) . TIME: 48 minutes . INGREDIENTS Black Eye Beans: 235g: 230kcal (235ml) Asda...

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Meal 24: Roast Potatoes, Cannellini Beans and Tuna Fish with Gravy

An 8½” x 2″ bowl full – just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 20% = 807kcal/(997ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 134p (So don’t tell me that eating healthy food is expensive!) . TIME: 75 minutes . INGREDIENTS Cannellini beans: 235g: 228kcal (235ml) Asda Cannellini...

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Snack 1: Popcorn costing only 10p for 2 litres

CALORIE DENSITY: 1½% = 135kcal/(2000ml x 4) (For comparison sugar = 95%, butter = 180%) . COST: 10p for 2 litres, 20p for the 4 litres shown in the picture. . INGREDIENTS Popcorn 40g: 135kcal (60ml) Asda Wholefoods Popcorn 500g £1.25 [Only 90%of the corn kernels pop so the calories come to 135 not 150.]

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Snack 2: Raw Chocolate

Looks messy but it's tasty and good for you! CALORIE DENSITY: 40% = 240kcal/(150ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 32p (So don’t tell me that eating healthy food is expensive!) . TIME: 70 minutes . INGREDIENTS Cocoa Powder 100ml (30g): 240kcal (30ml after mixing) Cadbury Bourneville Cocoa 250g refill £1.99 = 12p Sucralose 200ml...

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Snack 3: Poached Eggs on Gluten Free Toast

Just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 46% = 306kcal/(166ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 35p (So don’t tell me that eating healthy food is expensive!) . TIME: 4 minutes . INGREDIENTS Eggs 2 medium 100g: 130kcal (100ml) Asda SP 15 Eggs £1.18 = 16p Bread 2

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Snack 4: Banana Gluten Free Toastie

Just enough for me but enough for 2 ladies I suspect! CALORIE DENSITY: 40% = 281kcal/(174ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 27p (So don’t tell me that eating healthy food is expensive!) . TIME: 3 minutes . INGREDIENTS Banana 1 medium 108g: 105kcal (108ml) ASDA Grower's Selection Loose Bananas 77p/kg = 8p Bread 2...

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Snack 5: Drained Baked Beans on Gluten Free Toast

Just enough for me but probably enough for 2 ladies! CALORIE DENSITY: 26% = 332kcal/(316ml x 4) (Compare with Sugar: 95%, butter: 180%) . COST: 42p (So don’t tell me that eating healthy food is expensive!) . TIME: 5 minutes . INGREDIENTS Baked Beans one large can: 156kcal (250ml) Asda SP Baked Beans in Tomato Sauce 410g...

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