Saturday, 08-11-25

Hi, all!
I received a link to this article  on the British Heart Foundation site that compared weight loss for people eating at least n80% ultra processed foods (UPFs) and people eating at least 80% minimally processed foods (MPFs).
I thought it was interesting and you might do too, especially as it also mentions reduced cravings when eating mostly MPFs.

What I ate today:

When I made my sushi first thing, I polished off leftover carrot and cucumber and a slither of smoked salmon may have joined them.

I used my usual waffle recipe but tried cooking them in a silicon mould in Nellie.  They didn't rise as much but they were nice and crunchy and I think I will give it another go.

Half a fibre for the buckwheat flour and the sourdough starter* and I am pretty sure the rest is syn free.

*not SW canon but I apply this very carefully.

Lunch was sushi.  Home made sushi is very SW friendly.  Nori is free, pickled ginger is free, most of the fillings are free (I had smoked salmon, ginger, cucumber and carrot) and the rice could be free, depending on how much you have as it has a bit of added sugar.  I'm counting half a swip for the sugar, one and a half for the spicy mayo inside, one swip for some mixed seeds and I think that's it.  Oh, and half a swip for a little bit of Philly light along the bottom of the nori before rolling.

And the roasted tomato, red pepper and sweet potato soup.  It should be one swip for some olive oil but I'm counting that as part of my healthy oils/fats.

And I had the end of a fresh baked load I was slicing for the freezer to dunk for the other half of my fibre.

Afters was a small apple.

Loads of photos today - I didn't eat all the sushi at lunchtime so had the last bits as a starter - I've listed the swips by the lunch photo.

And finally, a bacon and green lentil spaghetti bolognaise and it was absolutely delicious.  I used half a pouch of French Style Lentils with some onion, pepper, mushroom, baby corn and chopped bacon with garlic, chilli flakes, cumin and tomato puree.  With wholewheat spaghetti under and some grated cheddar on top, it was lush!

Afters was two little easy peelers.

The lentils were one swip and the cheese was one calcium.

Tomorrow's meal plans:

B:  egg or beans on toast

L:  Spanish tortilla, either baked beans or salad, depending on how cold/dismal it is

D:  roast beef dinner  - beef, roasties, roasted and steamed veg and I might exert myself and make a few Yorkshires.
(not fresh roast beef, I bought slices from the deli)

And plenty of fruit.