Pamela's exercise plan - Day 9

3 sets of exercises:
walking on the spot
shoulder rolls
h.a squats
h.a lunges
tricep dips
calf raises
straight arm plank
lying leg holds
lying inner leg taps
pelvic floor kicks

Have you done your exercise today?

Well done, keep up the good work


Don't worry, get back on track tomorrow! You can do it!


Food & Recipes - Day 9

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Main Meal of the Day
Men's Snacks
Women's Snacks

Hake & Creamy Spinach

Serves: 2
(Approx 540 kcal per serving)

View the full recipe
The Ingredients

100g wholewheat spaghetti

1 tbsp olive oil (15g)

2 garlic cloves

200g bag baby spinach leaves

100ml cooking cream (Avonmore – 40% less fat)

2 tbsp low fat milk (30g – 1.5% fat)

2 x 200g boneless hake fillets, skinned (ask the fish counter to do this)

sea salt and freshly ground black pepper

The Method

Cook the spaghetti in a pan of boiling water with a pinch of salt for 10-12 minutes or according to packet instructions.

Heat half of the oil in a separate medium-sized saucepan over a medium heat. Peel the garlic and use a garlic crusher or grate on the fine side of a box grater. Add to the pan and cook for 10 seconds making sure that it does not brown too much. Then immediately start adding the spinach in fistfuls, stirring it down with a wooden spoon as it wilts until you have managed to get it all into the pan. Season with a little salt and plenty of freshly ground black pepper.

Once all the spinach is wilted, carefully drain off any excess liquid using a lid into the sink and then return quickly to the heat. Stir in the cream and milk and reduce the heat to low. Simmer gently for 1-2 minutes until thickened, stirring occasionally with a wooden spoon.

Heat a large non-stick frying pan over a medium heat. Season the hake fillets lightly with salt, if using and add plenty of freshly ground black pepper. Add half the oil to the pan and swirl it around then add the fish fillets, presentation side down and cook for 5-6 minutes until golden brown and a nice crust has formed. Leave it alone and don’t be tempted to keep turning it or this lovely caramelisation will not happen.

Using a fish slice, turn the fillets over and cook for another 3-4 minutes until cooked through and tender. To test the hake is cooked, make a small cut with a small sharp knife to see if the flesh has turned from translucent to opaque.

Drain the spaghetti in a colander in the sink. Divide the spaghetti among wide rimmed bowls, then spoon over the creamy spinach and using a fish slice put the hake on top .

Prepare Ahead

The creamy spinach can be made in advance and kept in an airtight container for up to 3 days in the fridge and of course hake can be very successfully frozen for up to 1 month in suitable freezer bags.

Have you followed your Food Plan Today?

Well done, keep up the good work


Don't worry, get back on track tomorrow! You can do it!