Creamy Cauliflower Soup

Monday, September 6, 2010


It seems like summer is on the way out today and as usual we've gone straight back to winter! Some soup on the blog today to banish the rain. Cauliflower and veg are gently simmered in chicken stock, then flavoured with white pepper and freshly grated nutmeg.

Like the other soups I've posted, this is great served with a slice or two of Weight Watchers whole meal bread and a little low fat butter, or 2 slices of wheaten bread such as Mc Cambridges. A couple of Ryvita crisp bread also go very well as an alternative.

Orange & Sultana Polenta Cookies

Wednesday, August 18, 2010


A bit of baking on the blog today! These cookies are made with a mix of wholemeal flour, plain flour and ground polenta to give a lighter mix and uses both the zest and juice of an orange. The recipe uses dried sultanas, but you could easily increase the fruit content by adding dried dates, figs or cherries.

The cookies are best kept in an air-tight container or biscuit tin and will keep for several days. 

Asparagus & Pea Soup

Friday, July 30, 2010


Some soup on the menu today! Asparagus and peas, simmered in vegetable stock and thickened with potatoes. This soup is perfect as a lunch time pick-me-up or would work well as starter. 

Like the other soups I've posted, this is great served with a slice or two of Weight Watchers whole meal bread and a little low fat butter, or 2 slices of wheaten bread such as Mc Cambridges. A couple of Ryvita crisp bread also go very well as an alternative.

Apple & Peach Bake

Monday, July 19, 2010


A bit of baking on the blog today! Apple & Peach bake is a great summer dessert. The fruit is placed in the base of a dish and covered with a light batter that bakes into a tasty sponge. You could easily increases or substitute the fruit content with apricots, pears, mixed berries or even dried raisins which would all work well.

Perfect hot or cold, it's even better served with a little sweetened crème fraiche or low fat ice cream on the side.

Apple & Banana Smoothie

Wednesday, July 14, 2010


Smoothies are a great way to boost your fruit intake and make an ideal breakfast on the go. You could even pop it into a thermos and have as a mid morning snack. Alternatively, it's ideal as a refreshing outdoor dessert that's perfect for picnics or barbecues.  

You can easily increase the fruit content by adding some mixed berries or soft fruit such as peaches or pears. 

Taco Shells

Thursday, July 8, 2010


Following on from yesterday's Tortilla Crisps post, up today are taco shells. The shells follow exactly the same recipe, but are shaped over a wire rack and baked in the oven to keep their shape. 

While obviously perfect for making tacos, taco shells are a great alternative to bread and work well instead of bread or wraps for a filling lunch. 

Tortilla Crisps

Wednesday, July 7, 2010


Tortilla crisps are the perfect snack for watching tv, but they can be quite oily and loaded with salt. This baked version contains a fraction of the calories and can be flavoured just as you like. They are perfect served with Pineapple Salsa or Tomato Pesto or with tomato salsa and jalapeños to make nachos.

The basic batter is lightly fried into small pancakes then sliced into triangles and baked in the oven. 

Wholemeal Peanut Butter Cookies

Friday, July 2, 2010


Today, my fellow Irish Foodie Bloggers are having a Cookie Party via Twitter, which is of course: a TwookieParty! Organised by Kristin at Dinner du Jour, lots of Irish foodies are currently weighing and baking as we speak! Make sure to follow all the fun by searching on the '#Twookieparty' hashtag on Twitter.

My own contribution to the party are these Wholemeal Peanut Butter Cookies, they are low in fat of course but have a nice consistency that's a mix of cookie and scone and taste great.

The cookies are best kept in an air-tight container or biscuit tin and will keep for several days. 

Vegetable Frittatas

Wednesday, June 30, 2010


Frittatas are a traditional baked egg dish that originated in Spain. Great as a filling lunch or even as a starter, they are beefier than an omelette and can be served hot or cold.

You can add additional blanched veg or even throw in some cooked chicken or prawns to make them go a bit further. 

Yoghurt Cornbread Cake

Monday, June 28, 2010

Cornbread is made using a mixture of cornmeal also know as maize and regular flour. This recipe is sweetened with a little low fat yoghurt and honey to keep the calories down. The cake will keep perfectly for a couple of days if stored in an airtight container or biscuit tin. 

It's perfect sliced up and served with a little low fat butter or can be made into a more substantial dessert by adding some fresh fruit and adding a scoop of low fat ice cream or sweetened crème fraiche (just add some low calorie sweeteners, crushed with the back of a spoon).

Apple & Courgette Bread

Monday, June 21, 2010


Apple & Courgette bread on the menu today. This cakey-loaf is light and moist and the perfect accompaniment to a cup of tea. Nice on it's own, or even better when served with a little low fat butter on top. The loaf will keep perfectly for a couple of days if stored in an airtight container or biscuit tin.

Wholemeal Sesame Bagels

Thursday, June 17, 2010


A bit of baking on the menu today. Bagels are a fantastic lunchtime staple and are a great alternative to bread that would be perfect for a picnic now the summer seems to be finally here. 

Yes, they are a bit fiddly and yes, there are a few steps involved, but they taste great and are really worth the additional effort.

Sweet Potato Crisps

Wednesday, June 16, 2010


A very simple recipe on the blog today. Sweet Potato crisps are a great alternative to regular crisps and are very easy to make. 

Ready in no time, they are simply baked in the oven and topped with a little firey pepper to finish.

Carrot & Lentil Soup

Tuesday, June 15, 2010


Some soup on the menu today! Lentils are a great standby cupboard item as they contain lots of vitamins and nutrients and they really fill you up. You can use tinned or dried pre-soaked lentils and any colour will work. Unlike some of the other soups on the site, this one doesn't contain any potatoes so is kept on the lighter side and is a little more Summery. 

Serve with a slice or two of Weight Watchers whole meal bread and a little low fat butter, or 2 slices of wheaten bread such as Mc Cambridges. A couple of Ryvita crisp bread also go very well as an alternative. 

English Muffins

Monday, June 14, 2010


English Muffins on the menu today! English muffins are small white bread-like rolls that are delicious when toasted. Ideal with sweet or savoury toppings they are a great alternative to regular bread and are great for lunch.

Seafood Chowder

Friday, June 11, 2010


Delicious seafood chowder on the menu today. Onion, leek and celery gently sautéed, then simmered in milk and stock. Thickened with potatoes and finished with smoked coley and cooked prawns.

You could easily substitute the coley for haddock or cod. You could also add some mixed seafood like clams, mussels or even calamari. 

Strawberry Filo Baskets

Thursday, June 10, 2010


Strawberries on the menu today! This recipe is the perfect summer dessert, but with a fraction of the calories. Naturally low fat filo replaces stodgy pastry and sweetened low fat crème fraîche is used instead of full fat cream.

It's actually 'National Strawberry Week' this week and there are lots of offers about in the various supermarkets to celebrate. The Bord Bia website: Best In Season.ie has more nutritional information about strawberries and other seasonal fruit and veg. 

Vegetable Samosas

Wednesday, June 9, 2010


These vegetable samosas contain the classic combination of seasoned mashed potato with peas and spring onion wrapped in filo pastry. Most traditional recipes suggest you deep fry them, but in this recipe they are baked to reduce the calories.

They are a bit fiddly to start with but become easier with a little practice. 

Pineapple Salsa

Tuesday, June 8, 2010


This pineapple salsa is light and refreshing and goes great served along side grilled fish, gammon or chicken. 

Alternatively you can mix the prepared salsa into some cooked couscous or rice to make a more substantial side dish. Adding blanched broccoli or cauliflower, or cooked chicken or prawns, could easily turn it into a main course.

The basic salsa mix can be made in advance and refrigerated until you need to use it. 

Strawberry Yoghurt Cookies

Friday, June 4, 2010

These strawberry cookies get their flavour from a mixture of strawberry yoghurt and strawberry jam. A little bit cake-y, a little bit scone-y, they have a similar consistency to macaroons and go great with a cup of tea or a coffee. 

They are delicious on their own, but you could also slice them in half and add a little low fat butter spread.

The cookies are best kept in an air-tight container or biscuit tin and will keep for several days.

Saffron & Pine Nut Pilaf

Thursday, June 3, 2010

Pilaf is an Indian style of cooking where seasoned rice is simmered gently allowing the flavour to infuse. Ideal as a side dish that would go great with grilled chicken or fish, you could also turn it into a main meal by adding some cooked chicken or prawns or keep it veggie by adding dried raisins and cooked peas.

The toasted pine nuts in the dish go very well with the rice and add additional texture. Toasted mixed nuts, flaked almonds or even pumpkin seeds would all work as substitutes.

Carrot Cake Muffins

Wednesday, June 2, 2010


These carrot cake muffins are light and moist and unlike other muffin recipes, don't contain lots of oil.

You could easily add some fruit such as dried raisins, fresh blueberries or blackberries to the completed mixture. A handful of chopped nuts would also work, but make sure to count the extra calories if you are watching your weight. 

Leek & Bean Soup

Tuesday, June 1, 2010


Some soup on the menu today! This soup is an Italian style vegetable soup that's ready in no time and really fills you up. Tinned cannelloni, butter, kidney or mixed beans would all work well. If using dried beans, soak as advised and allow to simmer in the stock for the required time before frying the additional veg. 

Serve with a slice or two of Weight Watchers whole meal bread and a little low fat butter, or 2 slices of wheaten bread such as Mc Cambridges. A couple of Ryvita crisp bread also go very well as an alternative. 

Banana & Raisin Bread

Monday, May 31, 2010


A bit of baking on the menu today to ease you into the new week! This banana and raisin bread is light and moist and delicious with a cuppa. Great served on it's own, even better with a little low fat butter on top. The loaf will keep perfectly for a couple of days if stored in an airtight container or biscuit tin. 

Lentil Dahl

Friday, May 28, 2010


Lentil Dahl is a simple Indian dish made with lentils, onion, garlic and ginger delicately spiced with cumin, coriander, turmeric, cinnamon and cayenne. It goes very well as a side dish with grilled fish, chicken or meat. 

Alternatively, you could add some additional cooked veg such as steamed broccoli or cauliflower or some cooked prawns or smoked fish to the dahl to make a main meal.

Braised Lamb & Wholemeal Cream Cheese Dumplings

Thursday, May 27, 2010


Lovely lamb on the menu today! This lamb dish combines braised lamb, simmered gently with vegetables and seasonings, then finished off in the oven with wholemeal dumplings and mozzarella cheese.

The wholemeal dumplings go great with this dish and are a great alternative to mash or pasta. They really fill you up and have a surprisingly 'meaty' consistency that goes well with the veg.

Arancini - Crispy Risotto Balls

Wednesday, May 26, 2010


Arancini is a rustic Italian dish that's a great way to use up any left over cooked risotto rice. In my version, a little low fat cheese is hidden inside a ball of cooled risotto rice, coated in breadcrumbs and gently pan fried so the outside crisps up, while the cheese inside melts. Perfect as a starter, they are great served with a little Tomato Pesto or pasta sauce on the side for dipping.

Also, this post is the 100th recipe I've posted on the site. Since it's been set up in February, over 2,500 unique visitors have viewed more than 5,000 page impressions and I'd like to thank you all for your support and encouragement. Here's to the next 100!

Pan Fried Nut Crumbed Pork

Tuesday, May 25, 2010

Pan fried pork on the menu today! In this recipe the pork is dipped into a mix of breadcrumbs, ground nuts and herbs to give it a delicious crust. The crust seals and protects the pork inside and allows it to cook gently in the pan. Great served with some steamed veg, it also works very well with some Whole Wheat Pasta and a stir in sauce like Tomato Pesto.

The pork in the post was provided by Bord Bia - Irish Food Board at the food blogger event organised with The Good Mood Food Blog- Donal Skehan last week. Prior to the event, Bord Bia sent pork packs to Irish food bloggers, but I was unable to get mine as we were out of the country for a few days. Big thanks to Maeve Desmond from Bord Bia who arranged for me to get some choice cuts from GMIT butchery lecturer Pat Conway's handiwork to make up!

Sundried Tomato & Olive Wholemeal Pizza

Monday, May 24, 2010


Delicious healthy pizza on the menu today. The classic combo of sundried tomato and olives served over tomato sauce with melted cheeses.

This pizza base recipe is made with half white and half wholemeal flour to keep it on the light side. You could easily add a little more veg or some chopped cooked meat if you want to make the pizza go a bit further. 

Smoked Trout with Creamy Pasta

Friday, May 21, 2010


Smoked trout is a great standby product to have in the fridge. It's fully prepared and can be added to cooked pasta or rice to make a great dinner or simply added to salad or served with Wholemeal Bread for a filling lunch. It's also very good for you as it's a great source of Omega 3 oils and is full of vitamins.

Supper Satisfaction was out and about yesterday at an event for the Irish food blogging community organised by Bord Bia - Irish Food Board & The Good Mood Food Blog- Donal Skehan. They very kindly arranged some samples from Irish food producers including the fantastic smoked trout used in today's recipe which was provided by Goatsbridge Premium Irish Trout.

Wholemeal Bread

Thursday, May 20, 2010

A bit of baking on the menu today! This wholemeal bread recipe is kept light by using a mixture of white and wholemeal flour.

While perfect for finger sandwiches, it's a good idea to have some soup in the house when baking this loaf as it's simply perfect for dunking!

Spicy Bean Burgers

Wednesday, May 19, 2010


These veggie burgers are a great combination of veg, breadcrumbs and mixed beans. Fantastic served on a bun with a little low fat mayo and ketchup, they also go great served with some thai sweet chili sauce on a bed of Brown Rice as a main meal. 

Alternatively, they also work with Wholemeal WrapsWholemeal Pitta Breads or Flour Tortillas as a filling lunch.

Banana & Bran Muffins

Tuesday, May 18, 2010


These banana and bran muffins are a light and very moist, yet surprisingly filling. Ideal as a breakfast on the go, or a great top up your daily fibre later in the day.

You could easily increase the fruit content by folding in some fresh blueberries or blackberries to the completed mixture. A handful of chopped nuts would also work, but make sure to count the extra calories if you are watching your weight. 

Oriental Salad Dressing

Monday, May 17, 2010


The weather does seem to be getting a little better. Well it's warmer, if not quite sunnier at least and salads will soon be on the menu again! 

This recipe is a light oriental salad dressing that can be thrown together in no time. Fantastic with a mixed leaf salad, the dressing also goes great poured over Soba / Buckwheat Noodles. It would also work as dipping sauce served along side Vegetable Spring RollsWontons or Oriental Meatballs

Sesame Egg Fried Noodles

Friday, May 14, 2010

Egg fried noodles are a big favourite from the takeaway, but can contain lots of oils and calories. This recipe uses spray oil to keep the calories down, but still retains the traditional taste.f

This dish can easily be padded out with additional veg such as blanched broccoli, asparagus or mange tout to make it go a bit further. You can also add cooked chicken, prawns or ham. 

Potato Rosti

Thursday, May 13, 2010


Potato rostis are a great alternative to mashed or boiled potatos. They go great with chicken or fish and can be impressive if entertaining.

The secret to making great rostis is to remove as much liquid as possible from the potato onion mix and not poking around too much when it's in the pan! 

Fajita Seasoning

Wednesday, May 12, 2010


Most of the large supermarkets offer fajita seasoning packets. Many are quite expensive and tend to contain lots of salt and flavour enhancers to make them last longer. This simple mix tastes great and can be kept in an airtight container for a couple of weeks.

The mix is just sprinkled over cubed chicken and fried with peppers and onions to make  fajitas. Add a little boiling water to the pan when the veg and chicken are cooked. This can be served with Wholemeal Wraps or Flour Tortillas or over Brown Rice

Pasta & Beans

Tuesday, May 11, 2010


I've mentioned before that we try to have at least one veggie meal a week. A vegetarian, if not quite a vegan option is a great way to cut the calories, save a little money, not to mention saving the planet!

This pasta and beans dish is a great one pot supper that requires minimum effort. The veg can easily be chopped before hand and cooked off when needed.

Lamb Tagine

Monday, May 10, 2010


Lamb Tagine on the menu today. A tagine is the name given to an earthenware dish that is used in North African cookery and the meals made in them. This take on a tagine is done on the the hob with lamb and vegetables simmered gently, spiced with cinnamon, cumin and chili powder, then sweetened slightly with a little honey.

This dish is great served with Brown Rice or Lemon & Coriander Couscous

Aubergine & Tomato Bake

Friday, May 7, 2010


This Italian vegetable bake is a delicious mix of cooked aubergines and ripe tomatoes, baked in the oven with parmesan cheese.

Ideal as a light meal, or great as a starter. It can easily be assembled before hand and popped into the oven when needed.

Chicken & Sweetcorn Soup

Thursday, May 6, 2010


Another lighter soup on the menu today. One of the favourites from the takeaway, Chicken & Sweetcorn soup is a delicious simple soup that's a great way to use up left over chicken. Turkey would work well too.

Raisin & Oatmeal Scones

Wednesday, May 5, 2010


These raisin and oatmeal scones are very light to eat, yet are surprisingly filling and will keep you full for a good couple of hours. Ideal for a quick breakfast they also work well as a mid-morning snack.

Great served on their own, they are even better sliced in half with some low fat butter and sugar free jam.

Focaccia Bread

Tuesday, May 4, 2010

Italian Focaccia bread on the menu today. This classic Italian flat bread is a lighter alternative to garlic bread. It combines the great Italian flavours of roasted tomatoes and fresh rosemary.

Focaccia bread is an ideal accompaniment to almost any Italian dish, but works very well when there's lots of sauce to be mopped up!

It's hard to pin down what Focaccia actually means in Italian. It seems to relate to the word 'centre' though. Let me know if you know better!

Salmon Quiche

Monday, May 3, 2010


A quiche needs a crust! Many recipes for low fat quiche advocate making one without a crust resulting in a soggy eggy mix with no base. This recipe does have a crust, albeit a thin one. To keep the calories down, the base is made with a mix of plain and whole meal flour that's bound together with low fat butter and cold water.

The secret to making good pastry is work quickly and don't over handle the mix!

Parsley Sauce

Friday, April 30, 2010


This parsley sauce recipe is an ideal accompaniment for steamed fish or perfect with gammon or grilled bacon. The light creamy sauce also works great served with mashed potato or as a dip for vegetables.

When making sauces, many people worry about lumps forming. I find that warming the milk first, then adding the other ingredients eliminates lumps every time. 

Wholemeal Wraps

Thursday, April 29, 2010


Wholemeal wraps on the menu today! When trying to loose weight, wholemeal options are the best ones to chose. Wholemeal bread, pasta or cereals are better for you, fill you up more and keep you full for longer.

These wraps are kept on the light side by using low fat milk and only one teaspoon of olive oil. They are great served with some cooked chicken, lettuce and a little low fat mayo.

Mince Rissoles

Wednesday, April 28, 2010


Mince rissoles are a great combination of minced meat, spices, breadcrumbs and parmesan cheese, bound together with egg and a little low fat milk. Turkey mince would be best to keep the calories down, but lean beef, pork or lamb would also work well.

Great served with Mashed Potato or Roast Potatoes with a little gravy, they could also be served in a brown roll as a burger with some Spicy Potato Wedges and a little ketchup on the side. 

Wholemeal Pitta Breads

Tuesday, April 27, 2010


A little baking today with these delicious wholemeal pittas! As I've mentioned in previous posts, wholemeal options are the best way to go when trying to loose weight or just eat healthier. 

These pittas are a great alternative to bread when making lunches. They would also go great with Kofta Kebabs or Chicken Kebabs.

Béchamel Sauce

Monday, April 26, 2010


This basic white sauce is a classic béchamel that goes great with grilled meat or chicken or with steamed fish. The calories are kept down by using low fat milk and butter.

When making sauces, many people worry about lumps forming. I find that warming the milk first, then adding the other ingredients eliminates lumps every time. 

Broccoli Soup

Friday, April 23, 2010


This light creamy soup is a great option for lunch or would work well as a starter. To maintain the colour and vitamins, the broccoli is steamed over the simmering stock and then added at the end.

Like the other soups I've posted, this is great served with a slice or two of Weight Watchers whole meal bread and a little low fat butter, or 2 slices of wheaten bread such as Mc Cambridges. A couple of Ryvita crisp bread also go very well as an alternative.