Could A Gluten-Free Version Of The M & S Microwavable Full English Breakfast Be Created?
This link shows the product on the Ocado web site.
These are some details about the product.
- It costs £4
- It lasts two days including the delivery day.
- In How Much Vitamin B12 Is There In A Leon Full English Breakfast Egg Pot?, I got Google AI to analyse one of Leon’s very similar egg pots and these contain a good dose of B12.
These are the ingredients.
Baked Beans (50%) (Haricot Beans · Tomato Paste · Water · Sugar · Cornflour · Salt · Vinegar · Dried Onions · Natural Colour: Paprika Extract · Ground Paprika · Natural Flavouring · Garlic Extract · Onion Oil · Vegetable Oil (Sunflower/Rapeseed)) · British Pork Chipolata Sausages (20%) (Pork (73%) · Water · Wheatflour* · Pea Protein Isolate · Dextrose · Wheat Starch · Salt · Ground Spices (White Pepper · Black Pepper · Coriander · Mace · Nutmeg) · Dried Onions · Salt · Yeast Extract · Dried Sage · Raising Agent: E503) · Poached Egg (18%) · Chestnut Mushrooms (7%) · Smoked British Bacon (2.5%) (Pork Belly (made with 185g of Raw Pork per 100g of Cooked Bacon) · Curing Salt (Salt · Preservative: Sodium Nitrate, Sodium Nitrite) · Sugar · Natural Flavouring · Antioxidant: E301) · Rapeseed Oil · Salt · Coarse Black Pepper.
Sausages filled into natural pork collagen casings.
*Fortified with Calcium, Iron, Vitamins B3, B1 and Folic Acid.For allergens, including cereals containing Gluten, see ingredients in bold.
Note the added gluten, which can be swapped for a gluten-free flour.
How I Would Use These Meals
I was told by Addenbrooke ‘s Hospital, when I was first diagmosed as a coeliac to always start the day with a good meal, as if you are travelling the next meal might not be easy to find.
Given the rate at which coeliac-friendly restaurants are closing, no dietician ever made a better prediction.
So if say I was going to Liverpool for the day, I could put one of these in my fridge and have a good breakfast before I leave home. This also means I can leave home earlier and catch an earlier train.
A Crossing For Coeliacs?
I have been getting increasingly frustrated with the roadworks at the crossroads of Moorgate and Ropemaker Street and at the weekend, I wrote How Not To Resurface An Intersection.
But at last order is beginning to emerge and today, I took these pictures of the new diagonal crossing.
Note.
- The diagonal crossing is in use.
- At the North-Eastern end of the crossing, is the Marks and Spencer on Finsbury Pavement, with its coeliac-friendly food department in the basement.
- At the South-Western end of the crossing on Moorgate is a branch of LEON, which serves excellent gluten-free food.
- The crossing also provides a shorter route between the Southbound bus stop and Moorgate station.
The work on the crossing appears to be more or less complete. Or will it be zebraed?
How To Quickly And Safely Serve A Marks & Spencer’s Two-Part Chicken Jalfrezi
As I usually do, I cooked the curry in the microwave stirring the meal halfway through.
It’s when, I put the meal on the plate, that I burn fingers and make a mess.
Note.
- I didn’t get the pictures, as well as I might.
- But you get the gist of the method.
- The spoon in pictures 2-5 is probably over seventy years old.
- The two parts of the tray cut and split easily.
- In pictures 3 and 4, I’m building a wall with the rice.
- In 5, I just tip the curry over the top.
- In. 7, the tray could have been licked clean. It wasn’t, but everything fell on the plate.
- No mess!
I shall use this method in future.
My Regular Ready Meals
These are the Marks & Spencer Ready Meals for one, that I regularly buy.
How Much B12 In An M&S Chicken Breast In Cheese & Ham Sauce For One?
How Much B12 In An M & S Chicken Jalfrezi With Basmati Rice For One?
How Much B12 In An M & S Lamb Hot Pot For One?
How Much B12 In An M & S Liver And Bacon For One?
Note.
In each of the linked posts, gives a B12 analysis from Google AI for each meal.
How Much B12 In An M & S Lamb Hot Pot For One?
I asked Google AI, the title of this post and received this answer.
Based on typical nutritional values for lamb-based ready meals, a 400g–450g M&S Lamb Hot Pot for One is likely to provide a significant portion of the recommended daily intake of Vitamin B12, estimated to be well over 1.5–2 micrograms (g) per serving.
Lamb Content: The M&S Lamb Hot Pot contains approximately 21% cooked lamb.
B12 Density: Cooked lamb generally provides around 2–3 micrograms (g) of Vitamin B12 per 100g of meat.
Total Content: In a 450g meal containing roughly 90-100g of lamb, the B12 content is likely to fall within a range that comfortably covers or exceeds 50% of the daily adult requirement (which is 2.4g in the US and 1.5g in the UK).
The meal also provides roughly 25-29g of protein per pack.
As I would have expected, this ready meal is a good source of B12.
How Much B12 In An M & S Liver And Bacon For One?
I asked Google AI, the title of this post and received this answer.
An M&S Lamb’s Liver and Bacon meal (typically 450g for one) is an exceptionally high source of Vitamin B12 due to the high concentration in liver, likely providing well over 100 µg (micrograms) of B12 per pack.
Key Facts Regarding B12 in M&S Liver and Bacon:
Liver Density: Lamb’s liver contains roughly 85–90 micrograms of Vitamin B12 per 100g.
Component Breakdown: The 450g meal contains approximately 16% liver (approx. 72g of liver).
Total Content Estimate: Based on the 72g of liver, a single 450g meal likely contains roughly 60–70 µg of Vitamin B12, which is over 2,000% of the daily recommended intake.
Additional Sources: The bacon and gravy also contribute to this total.
The UK Reference Nutrient Intake (RNI) for adults is 1.5 micrograms daily, making this meal a significant source.
As I would have expected, this ready meal is a good source of B12.
How Much B12 In An M & S Chicken Jalfrezi With Basmati Rice For One?
I asked Google AI, the title of this post and received this answer.
Based on typical nutritional data for similar prepared chicken and rice meals, a 400g serving of M&S Chicken Jalfrezi with Basmati Rice likely contains a significant portion of the recommended daily intake of Vitamin B12, largely derived from the chicken breast.
Protein Content: The 400g meal generally provides approximately 32.8g of protein.
Estimated B12: As a rich source of animal protein, 100g of chicken typically provides a significant portion of daily B12. While specific B12 figures for this exact M&S product are not explicitly listed in the search results, similar chicken curry meals provide roughly 0.5–1.0 µg or more per 100g, suggesting a 400g pack could meet or exceed the typical daily adult requirement (around 1.5–2.4 µg).
Nutritional Summary for M&S Chicken Jalfrezi with Rice (400g):
Protein: ~32.8g
Calories: ~372–544 kcal
Fat: ~6.8g–20g
Carbs: ~45.2g–56.4g
The dish contains marinated chargrilled chicken breast, red peppers, and basmati rice.
How Much B12 In An M&S Chicken Breast In Cheese & Ham Sauce For One?
I asked Google AI, the title of this post and received this answer.
The provided search results do not contain specific information regarding the exact amount of Vitamin B12 in M&S Chicken Breast in Cheese & Ham Sauce.
However, based on the ingredients list (chicken breast, cheddar cheese, cream, and smoked ham), this product is likely to be a good source of Vitamin B12, as all its main components are rich in this nutrient.
For context, typical nutritional values per 100g for this product include:
Protein: ~9.6g – 20.5g (depending on specific product variation)
Fat: ~6.4g – 12.6g
Energy: ~138 – 144 kcal
For precise B12 content, it is recommended to check the specific nutritional label on the packaging, as it is not always listed in online summaries.
How Much B12 In A Portion Of Chilli-Con-Carne?
I asked Google AI, the title of this post and received this answer.
A standard 1-cup (approx. 240g–250g) portion of homemade or canned chilli con carne typically contains between 0.68 mcg and 1.6 mcg of Vitamin B12. This amount represents approximately 28% to 67% of the recommended daily intake (DV) for adults.
Vitamin B12 Content Breakdown:
Homemade with Beef (Approx. 250g): ~1.6 mcg (67% DV).
Canned Entree (1 cup/242g): ~0.68 mcg (28% DV).
Chilli with Rice (450g meal): ~2.28 mcg (57% DV).
Key Factors Affecting B12 Levels:
Meat Quantity: A higher ratio of ground beef increases the B12 content, as 3 ounces of lean ground beef alone provides 2.4 mcg (100% DV).
Serving Size: A larger, restaurant-sized portion (e.g., 12 oz) will contain significantly more than a standard 1-cup serving.
Chilli con carne is considered an excellent source of Vitamin B12 due to the beef content, which helps meet the daily requirement of 2.4 mcg for adults.
I generally eat, one Marks and Spencer’s Count on Us chilli-con-carne and rice, every week. It doesn’t say on the packaging if it is gluten-free, but my highly-tuned gut says it is.
What Does Google AI Say In Answer To Is Marks And Spencer’s Count On Us Chilli Con Carne And Rice Gluten Free?
The M&S Count On Us Chilli Con Carne and Rice is generally considered safe as it does not list gluten-containing ingredients, but it is not explicitly labeled as “gluten-free” and may have risks of cross-contamination. While many M&S “Count on Us” meals are considered “accidentally” gluten-free, it is advised to check the label for “may contain” warnings before consuming.
I used to have a ginger Glaswegian friend, who had a Michelin star (Not him, one of the others!) He told me that chilli con carne should be gluten-free.
How Much B12 In A Portion Of Beef Lasagne?
I asked Google AI, the title of this post and received this answer.
A standard portion of beef lasagne (approx. 200g-300g) typically contains between 0.6 mcg and 1.7 mcg of Vitamin B12.
This amount provides roughly 25% to 70% of the recommended daily intake (RDA) for adults (which is 2.4 mcg).
Per 100g: A 100g serving contains approximately 0.3 mcg to 0.4 mcg of B12.
Higher-End Estimates: Some nutritional data indicates that a generous, nutrient-dense serving of homemade beef lasagne can have as much as 1.7 mcg of B12.
Source: The primary source of B12 in this dish is the ground beef, with additional amounts from cheese and dairy.
Note: The exact amount depends on the amount of beef and dairy used in the recipe.
I generally eat, one Marks and Spencer’s Made Without gluten-free beef lasagne every week.
The Anonymous Widower 