Banana & Date Smoothie

I know a lot of people usually struggle to eat Suhoor (pre dawn meal during Ramadan) so here is a recipe that although is quite high in syns. it is still within the recommended daily syns allowance. I like to use unsweetened almond milk for this recipe for a nutty flavour but you can use any other milk of your choice. Just remember to check what the health extra allowance is for the milk you’re using. Top tip: try to use the ripest banana you have as this will make the smoothie even sweeter without having to add any extra syns for sweetening the smoothie.

Banana & Date Smoothie

Banana & Date Smoothie

 

Serves: 1

Syns: 13 syns plus part of healthy extra A choice

Time Taken: 5 minutes

Difficulty: Easy

Ingredients

  • 1 ripe banana, chopped
  • 3 Medjool dates
  • 200ml unsweetened almond milk
  • Sprinkle of cinnamon

Method

Remove the pit from the dates and mix all the ingredients together. Serve immediately.

Caribbean Rice Salad

Serves: 4

Syns: FREE

Time Taken: less than 30 minutes

Difficulty: Easy

Caribbean Rice Salad

Caribbean Rice Salad

Ingredients

  • 1 cup cooked basmati rice
  • 1 fresh mango, diced
  • 1 fresh pineapple, diced
  • 1/2 cucumber, diced
  • 1 small red onion, finely chopped
  • 1 red chilli, finely chopped
  • Seasoning to taste

Method

Cook the rice, drain and rinse under cold running water.

Mix the rice and all the ingredients together in a large bowl and season to taste.

Chicken Fajitas

This is perfect if you have a fussy family like mine. My girls love this recipe as they get to add whatever they want in their wraps and always have fun trying to stuff it with as many fillings as they can! I use a Weight Watchers wrap for myself which is a healthy extra B choice or 5.5 syns each and use cheese as part of my healthy extra A choice. If you want to save syns, you can use iceberg lettuce leaves instead of wraps. I tend not to use sauces like ketchup or mayo, but if you do use them, remember to syn them accordingly.

Serves: 4

Syns: FREE

Time Taken: 30-45 minutes

Difficulty: Easy

Chicken Fajitas

Chicken Fajitas

Ingredients

  • 3 chicken breasts, cut into strips
  • 2 red onions, finely sliced
  • 1 green, 1 red and 1 yellow pepper, deseeded and finely sliced
  • 1 tbsp ground cumin
  • 1 tbsp smoked paprika
  • 1 tbsp soy sauce
  • 1 tsp chilli flakes
  • Juice of 1 lime

Method

Spray a large wok with a free spray oil and place over a medium heat. Add the chicken and stir fry for 10-15 minutes until the chicken is mostly cooked.

Add the peppers and all the spices to coat the chicken spices and cook until the chicken is fully cooked.

Serve on a wrap with salad and cheese.

 

Chicken Tikka Pizza

A super easy cheat’s pizza ready in less than 20 minutes! This is syn free when using the wrap as healthy extra B choice and the cheese as part of healthy extra A choice. You can add any of your favourite Free Food toppings, I’ve used Haloodies Chicken Tikka slices for this pizza as they are pre-cooked already making this even easier! You can find the syn values for Haloodies products here. The chicken tikka is available in most supermarkets in the halal chilled food section.

I cut these into slices of 8 making it perfect for tasters sessions for Slimming World groups or any other party.

You can get the pizza seasoning from Aldi, I’ve recently picked it up from my local Aldi for a bargain 29p!!! If you can’t find the pizza seasoning then you can use mixed herbs instead as it works quite well too.

I know cottage cheese may sound weird on a pizza but believe me it does not taste like it once cooked. The cottage cheese gives the pizza a lovely effect, it looks like mozarella cheese once cooked!

Serves: 1

Syns: FREE

Time Taken: 20 minutes

Difficulty: Easy

Chicken Tikka Pizza

Chicken Tikka Pizza

Ingredients

  • 1 Weight Watchers white wrap
  • 20g light cheddar cheese
  • Tomato puree
  • Pizza seasoning or mixed herbs
  • Mushrooms
  • Haloodies chicken tikka slices
  • Cottage cheese
  • Spinach
  • Cherry tomatoes

Method

Spread tomato puree all over the wrap and sprinkle some of the pizza seasoning. Add all of your favourite toppings and a dollop some of the cottage cheese around the pizza before sprinkling the cheddar cheese on.

Bake in a pre heated oven on gas mark 6 for around 12-15 minutes till the cheese is melted and golden.

 

Broccoli Soup

Broccoli is one of my favourite veg! I love it simply boiled with my meals but this is another favourite way to enjoy it – in soup!

This is a creamy, comforting soup. You can replace the cream cheese with fat free fromage frais but I personally prefer to use my healthy extra A choice or syns on cream cheese as it makes it more indulging. Another alternative which is equally tasty is the Laughing Cow Blue Cheese triangles, you can have 5 as a healthy extra A choice or count them as 1.5 syns each. 2 triangles are plenty for this soup.

Syns: FREE (if using cream cheese as part of healthy extra A choice)

Serves: 2

Time Taken: 20-25 minutes

Difficulty: Easy

Ingredients

  • 1 whole fresh broccoli, chopped
  • 1 medium baking potato, peeled and chopped
  • 1 onion, chopped
  • 1 vegetable stock pot or cube
  • 2 x 35g tubs of Philadelphia light cream cheese (healthy extra A choice)

Method

Place the broccoli, potato, onion and stock pot in a pan of water (place enough water to cover the veg) and boil for about 15 minutes till the potatoes are cooked.

Once all the veg are cooked add the cream cheese and blitz.

Broccoli Soup

Broccoli Soup

Lentil & Chicken Soup

In one of my groups yesterday one of my lovely members mentioned chicken soup as one of her family’s favourite meal this week. I normally just make this Chicken & Noodle Soup but thought I’d try something different. She said she added a load of different veggies to it, chicken and potatoes. So after I got home from group yesterday, I raided my fridge and checked what veg I had in to make chicken soup. I already had leftover cooked chicken from the day before which made it ideal to use up. I replaced the potatoes with red lentils to make this a high protein packed soup. It turned out amazing!

Serves: 2

Syns: FREE

Time Taken: 45 minutes

Difficulty: Easy

Ingredients

  • 1 onion, finely chopped
  • 1 carrot, peeled and chopped
  • 1 courgette, chopped
  • 1 red pepper, deseeded and chopped
  • Handful of fresh coriander, chopped
  • 1 veg stock pot
  • 600 ml hot chicken stock (make more if needed)
  • 1/2 cup red lentils
  • Cooked chicken, shredded
  • 1 tsp basar (curry powder)
  • 1/2 tsp red chilli flakes
Lentil & Chicken Soup

Lentil & Chicken Soup

Method

Spray a pan with low calorie cooking spray and add all the veg – onion, carrot, courgette and pepper. Cook for around 5-8 minutes till it starts to soften.

Add the fresh parley and the lentils with the spices and the stock. Let the stock come to a boil and reduce the heat and cover the lid on the pan to cook the lentils for about 20-25 minutes. If needed add more stock/water to cook the lentils. You can also add more hot water at the end of cooking if the soup is too thick.

Add the shredded chicken to the cooked lentils and cook for another 10 minutes till the chicken is heated through.

 

Pasta Arrabiata

A really simple and delicious pasta dish.

Serves: 2

Syns: FREE if using cheese as Healthy Extra A choice

Time Taken: 40-60 minutes

Difficulty: Easy

Pasta Arrabiata

Pasta Arrabiata

 

Ingredients

  • 2 red onions, chopped
  • 2 cloves garlic, chopped
  • 1 tsp Chilli flakes
  • Carton of passata
  • 1 red pepper, chopped
  • Chopped frozen spinach
  • a handful of fresh chopped basil or 1 tsp dried basil
  • Salt and pepper
  • 2 cubes of Maggie Seasoning, crumbled (optional)
  • 300g Pasta
  • 80g light cheddar cheese

Method

Fry the onion, garlic and chilli flakes in fry light till golden. Add the chopped pepper, passata, spinach and herbs. Season, cook for about 20 minutes.

Cook the pasta separately according to the packet instructions. Drain and mix with the sauce. Put the pasta into a dish, sprinkle the cheese and cook in the oven for about 20 minutes.

A new SW Member – Me!

So today I took the brave step to walk into a new Slimming World group as a new member. I haven’t weighed myself for a while and every so often I weigh at my own group but I strongly feel I need the support for my own journey.

The last few months I have struggled myself. I know the plan, I know it works and all my meals are cooked the SW way but old habits have started to creep in! No excuses for it really, just me giving in to temptations and not caring about the consequences. I’ve had enough of feeling this way, and I know I’ve gained some weight back as my clothes are starting to get tight!

I chose a group far away from where I live as I just want to be a member, I don’t want people to judge me for being a consultant.

I followed my Sat Nav to the venue and parked up. I have to admit I felt very nervous, just as nervous as I was back in January 2011 when I first joined a SW group. I’d previously sent a text to the Consultant to let her know that I was going to join her group. She already knew who I was and asked to be treated just like a member.

As I walked into the hall the room was busy. Lots of women were chatting away to each other. I had no idea where to go next. I felt as if all eyes were on me. I was looking out for the Consultant and could not see her at all. I started to panic as I thought maybe she wasn’t in today! I went up to one of ladies and asked for the Consultant and thankfully she was there! She was weighing her members.

I made my way to the new members area and started filling out an enrollment form. The Consultant came over and had a little chat making me feel more at ease. I didn’t get a new Member Talk, she said ‘you know the plan and what to do’. So over I went to find a seat in the horseshoe. Most of the chairs were taken up, people put their bags and coats over them. I found an empty seat and just sat there. I sat there for what seemed like an eternity, looking around, checking the surroundings and the members chatting to each other. Luckily I had my phone on me so I decided to check my messages and read the news!

The group was really buzzing and more people kept coming. Eventually the Consultant started the session. I missed her ‘hello and welcome’ with all the noise from the members! They were a rowdy bunch! It reminded me of my group. I am a quiet Consultant, I sometimes struggle to get my members attention when we are ready to start too.

Yet it got worse, throughout the whole of Image Therapy the ladies sitting to my side kept chatting to each other! I found it really distracting and totally rude to the Consultant and other members actively involved in Image Therapy. Crucially there were a few times when I missed what was being said by another member because of all the little group chats. Again, that got me thinking, how must new (and existing) members at my group feel?? What important information are they missing out on? Does this put them off from staying for Image Therapy?

I got weighed at the end of group by the Consultant. I was really dreading the scales. I had no idea what to expect! I knew it would be a gain but didn’t know how much. I was surprised by the amount I’d let myself gain but at the same time I was so glad I went along. Had I weighed at my group, I would’ve ignored the damage and carried on regardless. After all, I didn’t feel I had to be accountable to anyone. I set my target again, I need to lose 1st to be where I was a few months ago. I am annoyed, disgusted, ashamed and angry at myself for losing sight of my journey. Every week I stand in front of my members and help them learn new slimming grooves, make better choices and find healthier alternatives. I was not just letting myself down but also my members.

I know that now I am part of a SW group again, as a member, I will concentrate on getting those weight losses going again for myself. I also know I can do it, I’ve done it before. If anything, now it should be easier as I know the plan inside out! I owe it to myself to not cheat the plan, I promise myself to weigh and measure everything that needs to, count my syns more carefully and most important of all, I will enjoy eating Free Foods without feeling guilty. I am done with the self sabotage, here is to a healthier me again.

To my dear Members in both Groups, my experience has made me realise that it is easy for both new and existing members to miss out on the immense benefits of Image Therapy. I wish to ask all of you to please be aware of this and to catch up with fellow members and friends before and after Image Therapy and not during it, and while Image Therapy is ongoing and you have something to share please share it with all members in attendance.

Pizza-Topped Chicken

This is a delicious alternative to pizza, saving you syns without compromise on taste! I served it with white flesh sweet potato chips and a large speedy salad.

Serves: 1
Syns: FREE when using cheese as part of your Healthy Extra A choice
Time Taken: 40 minutes
Difficulty: Easy

Ingredients

  • Thin chicken breast fillet
  • 1 tbsp tomato puree
  • Sprinkle of oregano
  • Pizza toppings of your choice – red onion, jalapenos, mushrooms are my favourite
  • 20g light cheddar cheese
Pizza-topped Chicken

Pizza-topped Chicken

Method

Place the chicken breast in a frying pan with lots of fry light and fry on both sides for around 5-7 minutes on each side.

Remove from the pan and spread the tomato puree over the top of the chicken. Add the oregano and all your toppings before sprinkling it with the cheese.

Cook in a pre-heated oven on gas mark 6 for around 20 minutes till the chicken is cooked.

Epic Sandwich Fillings

Whether you’re a cheese and onion fan or more of a tuna and cucumber devotee, we all love a good old sandwich. The great thing about Food Optimising is that bread isn’t a ‘banned’ food (as it is with many other eating plans). Below are some popular bread choices you can choose from to enjoy your sandwich. You can get a full list of all the latest healthy extra options on the Slimming World website.

Popular Healthy Extra ‘b’ bread choices include:

  • 60g wholemeal roll
  • 2 slices of wholemeal bread from a small 400g loaf
  • 3 slices of Kingsmill Wholemeal No Crusts
  • 1 BFree Foods Multigrain Wrap
  • 1 Kingsmill Wholemeal Sandwich Thin

If you use up your healthy extra B choice with other options, you can still get the same great sandwich taste, for Free! Here is how:

  • A ‘wrap’ made of firm lettuce leaves, such as iceberg or romaine
  • A thinly cooked omelette takes the place of a high-Syn tortilla (an average wrap is 9 Syns!). To make the omelette lightly beat 1 egg in a large measuring jug and season with salt and freshly ground black pepper. Pour the egg mixture into a non-stick pan and tilt it around. Cook for 1½ minutes on each side or until the edges turn golden then loosen with a palette knife and slide on to greaseproof paper.
  • Grilled Portobello mushrooms make delicious, veggie-friendly burger bun replacements. Just grill them on a medium heat for 5-10 minutes.
  • A jacket or sweet potato, piled with your favourite sandwich filling.

As for Free fillings, anything goes! Use your imagination! Comment below what your favourite fillings are.

Prawn and rocket – juicy pink prawns, rocket and homemade Marie rose sauce (1tbsp quark, 1 sprig finely chopped dill, 1 tsp tomato puree and seasoning)

Tuna melt – tuna, green peppers, tomatoes and sweetcorn sprinkled with reduced fat cheddar cheese (40g is a Healthy Extra ‘a’ choice) and grilled.

Mushroom, cherry tomato, mozzarella & basil – slices of mushrooms (cooked in low calorie cooking spray), cherry tomatoes (cut in half),  50g mozzarella (Healthy Extra ‘a’ choice) and basil leaves.

Smoked salmon, lemon & chives – put 40g of smoked salmon trimmings in a bowl, 4 tbsp quark, a sprinkle of chives and a squeeze of lemon.

Houmous & red pepper – a thick layer of homemade red pepper houmous topped with Peppadew Mild Piquante Peppers (available in most supermarkets).

Sausage buttie – two frozen Linda McCartney’s Red Onion and Rosemary sausages (syn free) and ½ medium onion cooked in low calorie cooking spray. For a mustard mayo, mix 1 tsp mustard powder with 1 tbsp cold water. Add 1 tbsp fat-free fromage frais, and whisk until smooth. Serve with grated carrot and red cabbage. Add 1 tbsp ketchup for 1 Syn.

Tuna Marie-rose & cucumber – tuna canned in water or brine mixed with marie rose sauce (1tbsp quark, 1 sprig finely chopped dill, 1 tsp tomato puree and seasoning) and a few thin slices of cucumber.

Egg & tomato – sliced boiled egg with spinach and sliced tomato.

Pastrami, gherkin & pepper – mix together ½ tsp mustard powder with 3 tbsp fat free fromage frais and spread on the bread. Top with pastrami, chopped gherkins and 1 bottled roasted red pepper in brine, cut into slices.

Cheese & onion – grated red Leicester (30g is a Healthy Extra ‘a’ choice) and slices of red onion.

Toasted sandwich – filled with any topping of your choice with 40g Light Cheddar cheese (healthy extra A choice).