You will need:

Dr. Oetker

Bright & Bold Sprinkle Mix

	PER 100G PACKAGE CONTENT
Energy	1671 kj 393 kcal
Fat	0.3 g
Saturated Fat	0.3 g
Carbohydrate	97 g
Sugar	88 g
Fibre	0 g
Protein	0.1 g
Salt	0.01 g

Not sure how many servings to divide this up by

will just use a pinch so guessed 20 servings

1 serving = 20 calories

https://www.oetker.co.uk/products/p/bright-and-bold

Anchor Light

45% less cream

Real Cream Spray 250g

Typical Values	Per 100g	Per 12.5g Serving
Energy	805kJ	100kJ
	194kcal	24kcal
Fat	17g	2.1g
of which saturates	12g	1.5g
Carbohydrate	7.7g	1.0g
of which sugars	7.7g	1.0g
Protein	2.7g	0.3g
Salt	0.09g	0.01g
Contains 20 Servings

anchor-light-real-cream-spray

Opies

Cocktail Cherries Maraschino Flavour

Typical values

per 100g as drained /200kcal

groceries.asda.com/product/baking-nuts-seeds-fruit/opies-cocktail-cherries-maraschino-flavour

roughly 8 calories, would have to empty the jar and count them to be accurate, can’t be bothered, (this is why I hope gurus and diet food come back).

Sainsbury’s

Mandarin Segments in Fruit Juice 298g

Table of Nutritional Information

Typical Values	Per 100g	Per 1/2 can	% based on RI for Average Adult
Energy	167kJ	248kJ	–
	39kcal	58kcal	3%
Fat	<0.5g	<0.5g	–
Saturates	<0.1g	<0.1g	–
Carbohydrate	8.9g	13.3g	5%
Sugars	8.1g	12.0g	13%
Fibre	<0.5g	0.7g	–
Protein	0.6g	0.8g	2%
Salt	0.02g	0.03g	1%

58 calories

bag apricots

Sainsbury’s

Dried Apricots 40g

Table of Nutritional Information

Typical Values	100g contains	per pack	% based on RI for Average Adult
Energy	962kJ	385kJ	–
	228kcal	91kcal	5%
Fat	<0.5g	<0.5g	–
Saturates	<0.1g	<0.1g	–
Mono-unsaturates	<0.1g	<0.1g	–
Polyunsaturates	<0.1g	<0.1g	–
Carbohydrate	49.2g	19.7g	8%
Sugars	36.4g	14.6g	16%
Starch	12.8g	5.1g	–
Fibre	9.5g	3.8g	–
Protein	2.7g	1.1g	2%
Salt	<0.01g	<0.01g	–

sainsburys.co.uk/gol-ui/product/sainsburys-apricots-40g

Sainsbury’s

Frozen Blueberries 400g

Table of Nutritional Information

Typical Values	per 100g	Per 80g serving	% based on RI for Average Adult
Energy	189kJ	152kJ	–
	45kcal	36kcal	2%
Fat	<0.5g	<0.5g	–
Saturates	<0.1g	<0.1g	–
Carbohydrate	9.1g	7.3g	3%
Sugars	9.1g	7.3g	8%
Fibre	1.5g	1.2g	–
Protein	0.9g	0.7g	1%
Salt	<0.01g	<0.01g	–

This pack contains 5 servings

sainsburys.co.uk/gol-ui/product/sainsburys-frozen-blueberries

sprinkles = 20

cream = 24

cherry = 8

mandarin 1/2 tin =58

apricot 1/2 bag =45.5

blueberry =36

Cherubs superfood dessert

191 calories

review

Really enjoyed this, just took the edge off it being just fruit. Will eventually switch to just fruit.

The idea is to try different mixtures of fruit.

trying pear cream and chocolate sprinkles tonight

Sainsbury’s

Pear Halves in Refined Fruit Juice 411g

Table of Nutritional Information

Typical Values	Per 100g	Per 1/2 can	% based on RI for Average Adult
Energy	161kJ	331kJ	–
	38kcal	78kcal	4%
Fat	<0.5g	<0.5g	–
Saturates	<0.1g	<0.1g	–
Carbohydrate	8.5g	17.5g	7%
Sugars	8.5g	17.5g	19%
Starch	<0.5g	<0.5g	–
Fibre	1.4g	2.9g	–
Protein	<0.5g	0.6g	1%
Salt	<0.01g	0.02g	–

If you add dried fruit divide the bag in half to save on calories, and leave half in the fruit tin. The next day the fruit has hydrated in the liquid.

Anchor

Light Real Cream Spray 250g

Typical Values	Per 100g	Per 12.5g Serving
Energy	805kJ	100kJ
	194kcal	24kcal
Fat	17g	2.1g
of which saturates	12g	1.5g
Carbohydrate	7.7g	1.0g
of which sugars	7.7g	1.0g
Protein	2.7g	0.3g
Salt	0.09g	0.01g
Contains 20 Servings

ocado.com/products/anchor-light-real-cream-spray

Opies

Cocktail Cherries Maraschino Flavour

Typical values

per 100g as drained 200kcal

groceries.asda.com/product/baking-nuts-seeds-fruit/opies-cocktail-cherries-maraschino-flavour

Are glace cherries healthy?

They contain important nutrients such as beta-carotene,19 times more than blueberries or strawberries, vitamin C, potassium, magnesium, iron, fibre and folate.

roughly 8 calories, would have to empty the jar and count them to be accurate,

Dr. Oetker

Chocolatey Sprinkles Mix 93g

Description

Mix of Chocolate Flavoured Shapes – Flakes, Strands & Rice Crisp

A colourful mix of 4 sprinkle varieties

Nutrition

Table of Nutritional Information

	per 100g
Energy	1814 kJ/ 431 kcal

Sainsbury’s

Frozen Blueberries 400g

Table of Nutritional Information

Typical Values	per 100g	Per 80g serving	% based on RI for Average Adult
Energy	189kJ	152kJ	–
	45kcal	36kcal	2%
Fat	<0.5g	<0.5g	–
Saturates	<0.1g	<0.1g	–
Carbohydrate	9.1g	7.3g	3%
Sugars	9.1g	7.3g	8%
Fibre	1.5g	1.2g	–
Protein	0.9g	0.7g	1%
Salt	<0.01g	<0.01g	–

This pack contains 5 servings

sainsburys.co.uk/gol-ui/product/sainsburys-frozen-blueberries

Sainsbury’s

Ready To Eat Dates 40g

Table of Nutritional Information

Typical Values	100g contains	per pack	% based on RI for Average Adult
Energy	1151kJ	460kJ	–
	272kcal	109kcal	5%
Fat	<0.5g	<0.5g	–
Saturates	<0.1g	<0.1g	–
Mono-unsaturates	<0.1g	<0.1g	–
Polyunsaturates	<0.1g	<0.1g	–
Carbohydrate	60.4g	24.2g	9%
Sugars	58.1g	23.2g	26%
Starch	2.3g	0.9g	–
Fibre	10.3g	4.1g	–
Protein	2.2g	0.9g	2%
Salt	0.02g	<0.01g	–

Reference intake of an average adult (8400 kJ / 2000 kcal)

sainsburys.co.uk/gol-ui/product/sainsburys-deglet-nour-dates-40g

8 + 38 + 24 +21.7 + 36 + 54.5

calories = 182.2

review

Prefer the chocolate sprinkles, got a mouthful of date cream and chocolate sprinkles and cherry, was like a hint of black forest gateaux.

You can also try different mixtures of savoury veg

I have acquired a taste for tinned foods. It is really hard at first because you obviously want fresh food. The more you eat tinned food the more you adjust to it.

Got my head around green beans from doing the Haunted Mansion recipe.

Tuna Niçoise salad/store cupboard version/haunted manor house dinner menu

What I do is use half a tin of French beans on my salad put the other half in a little bowl covered with foil and store it in the fridge.

The next day I get them out and eat them as a snack instead of crisps, which takes a bit of practice. I savoured the inner beans on my tongue. Absolutely love them now as they fill me up and help me fight my crisp cravings. There are no nasty side effects either, like raw veg, as they are pre-cooked. I do mix in pre-packed peas and any other raw veg in the fridge. You find you don’t eat as much raw veg so it isn’t gaseous.

Going to try

Napolina

Chick Peas 400g (240g*)

Nutrition

Table of Nutritional Information

	per 100g drained
Energy:	530kJ/ 126kcal
Fat:	2.2g
of which saturates:	0.3g
Carbohydrate:	15.7g
of which sugars:	0.0g
Fibre:	7.4g
Protein:	7.2g
Salt:	0.02g

sainsburys.co.uk/gol-ui/product/napolina-chick-peas-400g

butter beans

Napolina Butter Beans 400g (240g*)

Nutrition

Table of Nutritional Information

	per 100g drained
Energy:	461kJ/ 109kcal
Fat:	0.5g
of which saturates:	0.0g
Carbohydrate:	15.6g
of which sugars:	0.0g
Fibre:	6.8g
Protein:	7.2g
Salt:	0.05g

sainsburys.co.uk/gol-ui/product/napolina-butter-beans-400g

Napolina

Red Kidney Beans 400g (240g*)

Nutrition

Table of Nutritional Information

	per 100g drained
Energy:	461kJ/ 109kcal
Fat:	0.5g
of which saturates:	0.0g
Carbohydrate:	16.2g
of which sugars:	0.0g
Fibre:	6.2g
Protein:	6.9g
Salt:	0.05g

sainsburys.co.uk/gol-ui/product/napolina-red-kidney-beans-400g

Sorry to sound thick, but this is sounding a bit like 3 bean salad. Love that, we struggle to get pre-made ones, can invent your own instead.

Once you start with this it is endless.

pre-packed peas

Sainsbury’s

Shelled Peas 160g

	Per 100g	Per 1/2 pack	% based on RI for Average Adult
Energy	366kJ	293kJ	–
	87kcal	70kcal	4%
Fat	0.8g	0.6g	1%
Saturates	0.3g	0.2g	1%
Carbohydrate	10.0g	8.0g	3%
Sugars	2.4g	1.9g	2%
Starch	4.7g	3.8g	–
Fibre	6.8g	5.4g	–
Protein	6.6g	5.3g	11%
Salt	0.13g	0.10g	2%

Some vegetarian foods we started buying again in dry January

Opt for well-known vegetarian brands as opposed to new weird vegan products

We have found we do better with established vegetarian brands.

Cauldron

6 Lincolnshire Vegetarian Sausages

Serves 3

Typical values	(as hob cooked) Per 100g
Energy	748kJ
	179kcal
Fat	11g
of which saturates	1g
Carbohydrate	4.4g
of which sugars	0.1g
Fibre	1.2g
Protein	15g
Salt	0.95g

Calories in Cauldron 6 Lincolnshire Sausages 276g

Serving size

Per 2 sausages                                                                                                                                                                 

Energy: 164 calories

I serve mine with grilled tomato and a pre-made supermarket salad.

I’m not vegetarian, but I don’t need much meat so eat vegetarian as the old world food is low calorie and low fat. Tried vegan food once and found it boring.

Quorn

Quorn Vegetarian Peppered Steaks 196g

Table of Nutritional Information

	(as ovencooked) Per 100g	(as oven cooked) Per Cooked Steak
Energy	637kJ/ 153kcal	575kJ/ 138kcal
Fat	6.4g	5.8g
of which saturates	2.0g	1.8g
Carbohydrate	7.5g	6.8g
of which sugars	2.3g	2.1g
Fibre	5.4g	4.9g
Protein	13g	12g
Salt	1.1g	0.99g
Serves 2

sainsburys.co.uk/gol-ui/product/quorn-peppered-steam

Serve with unlimited vegetables drizzled in olive oil.

Conclusion

Hope you like this idea. 

I found after a few weeks I didn’t need the sprinkles.

Then I preferred peaches and cream.

Now I have fruit yoghurt and superfood berry powder.

If you want to change your eating habits doing it in bitesize stages might work for you rather than going cold turkey.

Eat tinned vegetables all the time now and we make hot dog sausages with the cauldron sausages.

Being healthy doesn’t have to be boring or expensive.

Tinned fruit and vegetables are really convienient, but I also discovered they are as good for you as fresh.

n.b.

To be really healthy opt for low salt and product packed in fruit juice.