Unattached Cooking

About my Recipes – and more about 5:2 Diet

I make no claims to be an excellent cook.  I enjoy cooking and I have great fun experimenting with food.  I’m single and I live alone, so my experiments are very often experiments for one.  If things work, well, I try to make a note of what I’ve done and if I am feeling confident I’ll serve the dish up for friends or family.  If they don’t – well the only person eating is me!  And

I can remember being given ‘One is Fun’, Delia Smith’s bible for single cooks…and finding it really demoralising.  Firstly I found the of the book a little patronising.  Then, I disliked the assumption that single people DIDN’T cook for themselves.  I always have.  Yes I prefer having friends round, some of the time at least.  But, I also relish the freedom to experiment that singledom gives me.  Finally, some of the things I do as a matter of common sense were missing.  Having some kind of a freezer is really very useful if you are single.  Soups, stock and casseroles freeze very well and my freezer is stocked with things I’ve cooked for myself and then packaged up into small portions, together with what I see as staple ingredients like frozen peas and spinach.

So, in the recipe section you will find a selection of things I make for myself.  With the odd exception, where I am cooking for a supper party, these will be recipes you can easily make at home for one or two people.  Or things that are useful fridge/storecupboard basics (mi-cuit tomatoes, pesto, pickles and drunken fruits for instance).  Or soups, stews and casseroles that freeze well.  In my view, it’s a misconception that all frozen food is worse than it’s fresh counterpart.  Homemade meat based stews and casseroles often seem to improve with freezing, I think it helps break down the meat fibres.

One CAN be fun, and it’s really not that difficult to cook fresh, healthy food for one or two without resorting to ready-meals.  It is a lot cheaper and in my view the end result is a lot nicer.

5-2 Diet Recipe – Cauliflower and Jerusalem Artichoke Soup

Serves 6
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes
Allergy Milk
Dietary Gluten Free, Vegetarian
Meal type Soup
Misc Serve Hot


  • 1-2 Jerusalem Artichokes (scrubbed - you don't need to peel)
  • 1 teaspoon Low fat creme fraiche
  • 2-3 shots 1 cal olive oil spray
  • 1 Onion
  • 2 sticks Celery
  • 1/2 head Cauliflower (plus all the decent green leaves)
  • 1.5l Chicken stock (freish or made up with a stock cube or powder - vegetarians should obviously use vegetable stock!)


Step 1 Chop the onion, celery and the leaves and stem of the cauliflower finely
Step 2 Spray a heavy based pan with 1cal or use a little oil or butter, then sweat the chopped vegetables over a low heat for about 10 minutes till they are soft and just start to caramelise
Step 3 Chop the artichokes into 1cm bits and break up the cauliflower into small florets
Step 4 Pour the stock into the pan and bring to the boil. Add in the artichoke and cauliflower and reduce to a gentle simmer.
Step 5 Cook for about 15 minutes, stirring occasionally, till the cauliflower and artichoke is soft
Step 6 Zap the mixture in a blender or with a stick mixer till smooth
Step 7 Serve with low fat creme fraiche or a garnish of your choice (I like this soup with truffle oil too!)

Finally, you will see my attempts at low calorie recipes for the 5:2 Diet.  I’ve started following the 5:2 Diet because it really does seem to help with my current lifestyle.  Sad, I know, but I can end up eating out two or three times a week – and/or going to cookery and baking demonstrations.  So a normal diet where you need to calorie count on every day simply doesn’t work for me.  However, the 5:2 diet seems to be something that I can follow and lose at least some weight with.

So far, I’ve made several soup and light lunch recipes all around 100 to 150 calories and a series of main courses, all less than four hundred calories.

5:2 Diet Main Courses

5:2 Diet Chilli Beef – the chilli is a great way to raise your metabolic rate and burn even more calories

Comforting 5:2 Diet Smoked Haddock Rarebit – haddock is very low in calories, so you can make a smoked haddock rarebit, use low calorie cheese for under 400 calories

Exotic lime and chilli seared scallops for the 5:2 Diet – treat yourself to a low calorie feast!

Livorno Fish Stew for the 5:2 Diet – more fish – it’s one of the easiest ways to keep to a low calorie diet!

Tarragon Chicken Parcels for 5:2 Diet simple, tasty and something you can serve to the whole family – 5:2 diet friendly

Galician Hake the Low Calorie 5:2 diet way!  A lovely warming dish that I could eat whether or not on a diet

5:2 Baked Cod with Tomato and Basil – This easy cod recipe would also work with Hake, Haddock, Halibut or Coley.

5:2 Diet Shirataki Noodles – an experiment with zero calorie noodles and prawns for the 5:2 diet

Chicken Noodles for the 5:2 Diet  – My normal chicken noodle recipe adapted for the 5:2 diet

5-2 Diet Curry – Coriander and Lemon Chicken Curry for 5-2 diet

 5-2 Diet Fish and Chips – How to enjoy Fish and Chips on the 5:2 diet

5:2 Diet Courgetti with Tuna – a Mediterranean Flavoured Tuna dish with Mint, Courgette and Aubergine

5:2 Diet Soups

5:2 Diet Celery and Spinach soup – a simple, comforting low calorie soup

5:2 Diet Spicy Tomato and Lentil Soup – a substantial and spicy soup that will help burn off calories by raising your metabolic rate too.

5:2 Diet Recipe – broccoli soup – the simplest soup recipe ever – but really good for the 5:2 Diet

5:2 Diet Celeriac and Watercress Soup – Celeriac helps to fill you up – a great find for 5:2

5-2 diet lentil and tomato soup