| Breakfast
P 27g, F 110 g, C 12g, 1 : 4 : 0.4, 1220 kcal
Two leftover cheese pancakes with butter (50g). Put one slice
of smoked ham or other luncheon meat on each pancake. Wash down
with a glass of coffee with milk.
To make the cafe au lait the optimal diet way, mix a half
cup of full fat milk with a half cup of 30% fat cream. Bring to
a boil and pour over 2 teaspoons of instant coffee
Lunch
P 20g, F 70g, C 9g, 1 : 3.5 : 0.5, 804 kcal
One serving (200g) of gelatine with trotters. A good side dish
to this is a spoonful of horseradish mixed with an equal amount
of thick, sour cream.
Follow the gelatine with one cheese pancake covered with butter
(30g). Tea with lemon.
Dinner
P 57g, F 71g, C 3g, 1 : 1.3 : 0.05, 893 kcal
Boiled pork knuckle with spices. It is traditional to serve the
whole knuckle. It should be eaten with the horseradish sauce given.
The sauce should be served warm and on the side rather than poured
over the meat (otherwise the dish will look unappetising and a lot
of the sauce will be left on the plate). Slices should be cut off
by the diners and dipped in the sauce.
Total for Day two
P 104g, F 251 g, C 24g, 1 : 2.4 : 0.2, 2917 kcal
BOILED PORK KNUCKLE
P 14g, F 15g, C 0, 1 : 1.1 : 0, 194 kcal
Pork knuckle is the term used for the meat from a pig's front leg.
It is always served on the bone. Small pieces (up to 500g) of pork
knuckle should be boiled whole. Larger pieces must be chopped in
half. Put into a pot and cover with cold water. Add pieces of carrot,
turnip, leek and/or onion and herbs and spices (e.g. coriander,
bay leaves, salt, pepper). Boil for 2-3 hours until the meat is
very soft. The remaining water should be kept as a soup stock. Pork
knuckle is served hot with spicy sauces or mustard.
HORSERADISH SAUCE
P 4g, F 40g, C 2g 1 1 : 10 . 0.5 398 kcal
Melt one tablespoon of butter (30g) in a frying pan. Add a half
teaspoon of flour to it. Fry, but not long enough for the flower
to turn brown. Dissolve a bouillon cube in 1/4 cup of hot water
and add to the frying pan. Bring to a boil. Add 3/4 of a cup of
thick sour cream (180g) and two heaping tablespoons of horseradish.
Stir and allow it to come to a boil. Take off the beat. Serve hot.
GELATINE WITH TROTTERS
P 15g, F 21g, C 0, 1 . 1.4 : 0, 240 kcal
"Trotter" is the name for meat from a pig's foot and
extreme lower leg. Clean and chop two pork trotters (1 kg) and one
small pork knuckle (500g) into small pieces. It is also possible
to add pork rind or bacon (20g). Cover the meat with cold water
and boil until the meat fails off the bones. Half an hour before
the meat is done, add two cloves of garlic, an onion, a bay leaf,
all spice, salt and pepper. Strain out the liquid into a bowl. Remove
the bones and spices from the meat, add the meat back to the liquid
and bring back to a boil.
Put a slice of hard boiled egg, a few canned green peas, a slice
of carrot left over from the boiled pig knuckle, and parsley, chives
and/or other vegetable greens into one serving dishes. Fish out
the pieces of meat from the broth, and place them equally in each
of the serving dishes. Pour the broth into the serving dishes until
it just covers the pieces of meat.
Before serving, gently pry out the gelatine from the serving dish
and place top down on a small plate. Do not remove the fat that
may have floated to the top. No additional gelatine is needed for
this recipe, but it will become firm sooner if it is refrigerated.
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