SW Chocolate brownies

SW Chocolate brownies: (based on http://mydietjourney.co.uk/recipes/slimming-world-chocolate-brownies-half-a-syn-each-makes-25-brownies/)

6 eggs (whites separated)
75g cocoa (12.5 syns)
1/2 tsp baking powder
60-70g of granulated sweetener
1/2 tsp almond or vanilla essence
25g icing sugar (5 syns)
(optional - but helps : 1/4 to 1/2 tsp Xanthan Gum (Gluten Free Baking additive)

Whip egg whites with a few drops lemon juice (and xanthan gum) until stiff.

Mix about half the cocoa and sweetener together. 

mix the rest of the cocoa and sweetener, essence, baking powder and egg yolks, and a few tablespoons of boiling water. It should be a bit sloppy - not like a paste

Fold in the dry cocoa and sweetener, and then the egg yolk mix into the whites. **mix slowly and leave small bits unmixed - it'll be fine  you're trying to keep all the air in the egg white. Don't worry about a perfect mix.

Prepare a flat tray or tin - I use a PTFE non-stick 'oven liner' plastic sheet on top of a shallow tray, and then spray with fry light. Alternatively use good greaseproof paper and fry light well.

Pour mix onto the tray and spread to even thickness - about 2 cm.

I bake in a very hot oven (250C - max) for about 10-20 mins until knife comes out clean. It may sink a little while cooling - that's normal. I find if I turn it onto a cooling rack straightaway, and then peel off the baking sheet it doesn't stick too much. 

once cool, mix 25-50g of icing sugar with a tiny bit of water and drizzle artistically onto the top. Cut the very edges off (together they count as 1 slice) and then cut into 8 long strips, then in half for 16 fingers.

I usually mix 50g icing and drizzle half of it - because trying to scrape every last bit out is impossible. However, make sure to place the other half straight in the sink with fairy to avoid .... 'accidents'.

In total, it's about 18.5 sins the whole mix : edges count 1, then 16 parts - just a smidgen over 1 syn per slice. 

Ideal for coffee mornings and taster evenings 

Cinnamon apple fingers

100g self raising flour (18 syns)

6 eggs, separated (f)
1 tsp lemon juicee
1/2 tsp yellow colour (f)
1 tsp vanilla essence (f)
30g sweetener (almost half a big tub)

200g of stewed apple (5 syns) - use sweetener

10g butter (3.5 syns)
10g sweetener (about half a mug of fluffy sweetener)
2 tsp cinnamon
1/2 tsp nutmeg


whisk eggwhites with lemon juice and whip until soft peaks form.

Mix flour and sweeteener and gently fold in. Mix egg yolks, yellow and vanilla and fold in.

Spread out on frylight covered baking sheet (use paper or flexible baking sheet).

cook on 200C for about 20 mins until brown / done.

melt butter and mix with sweetener /cinnamon/nutmeg together to form a crumbly mixture. May need to add more sweetener - it will soak up the butter and become almost like crumble.

Spread apple over cooled base and sprinkle on the cinnamon/sweetner mix with fingers.
Cut into 16 long fingers.

Total : 18 + 5 + 3.5 = 26.5
per slice = 1.65 syns each. call it 1.5 for one, 3 for two, and 5 for three (easily done!)

Taste fantastic warmed with a dollop of cold sweetened fromage frais!

Mushroom couscous

1 cup couscous (f)
1 tsp chopped dried mushrooms (f)
1 chicken stock cube (f)
1/2 tsp Lidl 'stirfry' seasoning (f) (or any flavouring you like)
1/2 tsp umami powder (f) (or worcester sauce)


7 large mushrooms (sf)
3 slices lean ham (f)
2 eggs (f)




Mix dry ingredients.
Add boiling water and mix. Wait 5 mins.

Chop mushrooms and fry/boil in a few tbsp water. Chop and add ham. Add to coucous.

Scramble eggs and add.

Yum. Dead quick (about 10 mins start to finish) and lovely.

Serves 2 normal people or one very hungry one.

Future me

Future me is the worst person at sticking to a diet. I can leave group all fired up, really enthusiastic - but a few days later, after work, tired, hungry, annoyed (after having one of 'those' days at work), motivation seems a forgotten dream and it's all too easy to say "F*ck it. Order a pizza."

How do I stop future me sabotaging weight loss?

Well, future me is lazy. Let's make it easier to stay on the plan than it is to wander off the path.

I keep a couple of tins of Sainsbury's beef ravioli (f), and a few free mugshots in a draw at work. We have a microwave, but it can be eaten straight out of the tin cold in an emergency. This is my emergency rations - this means that it's easier to eat the tin than 'have' to go out and get a sandwich as I've 'forgotten' my lunch.
This means that it becomes a choice between eating the tin (on plan) OR going to waitrose, buying a pack of ham or cooked chicken, and a bag of mixed salad (on plan) - and it still comes to about the same cost as a sandwich.

Actually going off plan would mean going to the shops - buying a sandwich - coming back - and eating it. This is more effort than the tin, so I can't use the excuse I'm tired. And, if I can go to the shops, chicken and salad is the same effort and cost as a sandwich, so no excuse there. Future me cannot think of any reason to justify my behaviour, so it becomes easier to stay on plan.

Beware future me... my own worst enemy.... :)

Macaroni cheese

At their request, I made the NonDieters some Macaroni Cheese. This used to be a meal I liked...

Until I had my SW Macaroni Cheese version!

Macaroni or Penne (wholewheat) (f)

35g fat reduced strong cheese (+7 syns OR HexA)
2 slices lean ham (f)

10 large mushrooms (f) chopped and cooked in 1/2 inch of water and a stock cube

Sauce:
1 cup cottage cheese (f)
1/4 tsp guar gum
1/2 tsp xanthan gum
large pinch salt
large pinch pepper
1 egg (f)

***This will look awful during the cooking process.
Add the cottage cheese to a saucepan and heat (med). The cottage cheese will separate into an awful watery substance and lumps of white - do not panic! Blitz with stick blender. This will form more watery, lumpy mess with smaller lumps.
Do not worry - we are going to add an emulsifier (Xanthan gum) that will fix the texture.
Remove from heat and add the Xanthan gum and guar gum. Blitz again with blender, until smooth.
Heat till boiling, applying the blender if needed.  This will allow the mixture to turn back into a sauce. You may find that it becomes far too thick - if so, add some boiling water and blitz. When boiling, remove from heat and allow to cool for a couple of minutes, then add one egg then blitz more until smooth. The egg will cook in the residual heat and thicken slightly.
Add salt and pepper generously (this will help reduce any overly acidic notes of the cottage cheese).

Drain the pasta and add a few large spoonfuls of sauce, mixing to cover the pasta.

Add about half a portion to a serving plate, then sprinkle on about half the cheese. Add the other half a portion on top. Roll the two ham slices (free!) and place on top, then sprinkle with remaining cheese and place under the grill.
Add 1/3 superfree mushrooms and serve! Mushrooms work really well, as they fit nicely with the ham to make a carbonara flavour. Other vegetables are also available :).

SW Yellow (saffron) Spaghetti

Based on a Yellow Spaghetti recipe by Nigella Lawson

Wholewheat spaghetti (f)
Saffron (1/2 tsp) - expensive! (f)
3 eggs (f)
1/2 stock cube (f)

Side veg:
Mushrooms (f)
leeks (sf)

(optional)
15 g or 30g of Grana padano cheese (3.5 or 7 syns)

Put pasta on to boil.
In a small pan, add half a cup of water and the saffron and stock cube.  gently boil.

when pasta is done, add a cup of the starchy pasta water to the sauce. * remove from heat / turn off*.  Crack eggs  and whisk into the yellow sauce. Drain the pasta and place back in the saucepan, and then pour in the sauce and mix thouroughly.

Although the eggs are raw, they will cook and thicken in the heat of the pasta. (if you're worried, warm a little on the stove - whisking hard).

Serve with an extra portion of veg (e.g. mushrooms and onions) and optionally mix in 15g or 30g strong cheese - either as syns or as a healthy extra A.

Basic sauce and pasta are free : made enough for 3 :)

Links - low carb bread?

http://whatsfordinner-momwhatsfordinner.blogspot.co.uk/2012/06/gluten-free-grain-free-cloud-bread.html

http://www.beautyandthefoodie.com/sneaky-cheesy-garlic-bread-grain-free/

http://www.agirlworthsaving.net/2013/10/chocolate-chip-pumpkin-bread.html

http://withfoodandlove.com/breakfast-brunch/grain-free-lemon-poppy-seed-zucchini-bread/

SW NomNomNominoes Pizza

2 onions (sf)

1 tin tomatoes (sf)
Passata or 1 tube tomato puree (f)
2 tsp Basil (f)
1 tsp Oregano (f)
2 chopped garlic (f)
2 stock cubes (f)
(optional - add to taste :
     1tsp sweetener
     lemon juice
     salt
     pepper
     1 tsp chipotle paste (or chilli powder)

Base:
4 large potatoes (f)

Toppings:
Cooked chicken (f)
Mushrooms (f)
Sliced peppers (sf)

30g cheddar cheese (6 syns) per person, or less to taste.

Chop onions and cook until soft. Add tomatoes, passata and herbs/seasonings and cook on low to simmer and reduce down.

Peel and slice potatoes into 1cm slices. Boil until soft and then mash with 1 tsp salt, no milk or butter.

In a clean non-stick pan, spray with frylight and add a large spoonful of mash and flatten. Cook on medium heat for a couple of minutes, then flip with a spatula. When lightly toasted on both sides, place on a small plate and add a couple of large spoonfuls of the tomato sauce. Top with chopped chicken, mushrooms, any other pizza-style topping.
Add a dusting of finely grated cheese - measure out 30g of grated for 6 syns, 20g for 4, or 10g for 2.
Place under the grill for a couple of minutes to gently brown the top.

Warning : plate may be very hot. Place on top of larger dinner plate to avoid burns.

Tastes pretty good. Rated 7/10 from the non-dieters - would have again.

Made enough for 4.

SW Chicken Tikka Masala

2 large onions (sf)
4 shallots (sf)
3 sticks celery (sf)
lots garlic (f)
1/2 tsp baking powder (0.5 syns)
1 stock cube (f)
1/2 tsp salt (f)
2 tsp sweetener (f)
1 tsp Cinnamon (f)
1 tsp Cumin (f)
2 tsp lemon juice (f)
1/2 tsp mild chilli powder (f)
5 tsp tikka spice mix (f)
1 box tomato passata (sf)
3-4 tbsp fat free fromage frais (f)
1 tsp Coriander (f)
1/4 tsp xanthan gum to stabilise and stop separation (f)

Cooked chicken (f) or cook the chicken separately

Chop onions, celery, shallots, garlic and add to a large non-stick pan. Add half a cup of water and the bicarbonate of soda, and cook for several minutes until very soft and mushy.
Add the salt, stock cube and spices and stir well.
Add the tomato passata and warm through. Add the fromage frais and coriander, and add the chopped chicken, warm through and keep hot.


Serve with rice and plenty of veg. Serves 4 at 0 syns (free)

Based on the original SW Tikka Recipe 

Honey and Mustard chicken

2-3 Cooked chicken breasts (f)
4 tsp honey (+4 syns)
2 tsp mustard powder (f)
2 onions (sf)
1 clove garlic (f)
1/2 tsp Xanthan gum (f)
2 stock cubes (f)
salt and pepper (f)
4-6 tbsp of fat free fromage frais (f)


Finely chop onion and garlic and add to a non-stick pan. Add honey and fry until onion is soft and translucent.

Add Mustard powder, 1/2 cup hot water, and fromage frais and xanthan gum. Stir well.

When well mixed and smooth (if lumps form, stir hard with a whisk), chop the chicken and add to the sauce to warm through.

Serve with SW mash (no milk or butter unless synned) and plenty of vegetables.

We split between 4 so about 1 syn per portion.

Sous-vide - Slimming world lifesaver!

We cook a lot of chicken using the sous-vide method. It sounds posh, but it's just really a version of boil-in-the-bag cooking.

The good things:

• No fat used or any burnt bits (free on SW!)
• Flavour is awesome! really really nice...
• Perfectly cooked every time - soft enough for kids.
• Easy - can be ready whenever the veg is done!
• Will last for several days in sealed bags in the fridge, and can be easily re-heated.
• Easy to bulk-cook.
• Very hard to mess up.

Bad :

• A bit of a faff at first.
• *ideally* you need two machines - a sous vide cooker (£99) and a vacuum sealer and bags(£30-40), and probably a thermometer.
• Meat can sometimes look a bit pale - can be browned off in a hot pan (or with a blowtorch) for that proper 'crispy' outside.
• Needs a bit of planning.
• Most things take a few hours (like a slow cooker)

The theory is simple : seal the food and seasoning inside a plastic bag, and none of the flavour can escape. Then put it in a bath of water at a set temperature, and you can safely cook the food without overcooking, burning it, or causing it to go dry and chewy.

In practice it's pretty much that simple. There are only two things to worry about:

* Air trapped in the bag. If there is a lot of air inside the bag, it tends to float, and also doesn't transfer heat properly - leading to warm and cold spots *see below.

* Temperature control is critical. Nasties grow well in food between about 5C and 50C - with the worst being room temp 22C / body temp 37C - and we want to kill any nasty bacteria, not grow more. 

So, therefore the vacuum sealer (to remove the air) and the sous-vide (to keep the temperature controlled). 

It's possible to cook this way without equipment : for example, you can use a zip-loc bag (or even a good strong bag clip) and either remove the air by squashing the bag, or by placing the bag partly under water (leaving the top out) so the water pushes out the air, then sealing the bag. 

Likewise, it's possible to cook the bags in a slow cooker full of water on low - but I would *highly* recommend you have a thermometer and check the temperature is above 60C every hour or so.

I cooked a few batches in a slow-cooker to start with, and they were successful enough that we invested in a proper water bath. 

There are some really good technical guides and books - worth doing some research if you're interested.

We have it down to a regular routine now:
Saturday - is shopping day, and I get the meat for the week. Mostly chicken breasts from Lidl, and sometimes beef or pork - or turkey works well.
Sunday -  I trim any fat off the meat, and split into meal-sized bags (about 2 large chicken breasts per bag)

 I add about 1/2 to 1 ground up stock cube, and about 2 tsp of seasoning to each bag - for example Korma spice mix, Chargrilled chicken, plain sage, honey and mustard, jamacian jerk - whatever you like.  Close the top of the bag and shake to coat the outside of the chicken.

Vacuum seal the bags, and label so you know which is which :). I also write the 'best before' date on it so I know how long it's been in the fridge.

This is my latest new kitchen gadget - the sous vide cooker. Boil the kettle and fill the tub (saves time waiting for it to warm up) and set the temperature, then throw in the sealed bag.

We cook our chicken at 61C for about 4-5 hours (well over the minimum safety margins).

If not eating straightaway, you take it out and put it in a washing up bowl full of cold water and ice, or ice packs - to cool it down as quickly as possible (leave it for at least half-hour to make sure the centre is cold). Then transfer to the fridge, where a sealed bag will easily keep for a week or two. 

We normally cook a couple of bags for cold chicken lunches, and then 2-3 more for main meals. However, it disappears quickly, so your mileage may vary!

It's delicious straight from the fridge, or you can add it to a hot sauce or gravy to warm up, or put the bag back in the sous-vide cooker to warm for half an hour. If you plan a little bit, you can even put a bag on in the morning and cook while at work - the come in to perfectly cooked meals!

Cooking for 8 hours or more does not affect the result very much - it's still great!

I cannot recommend this method enough. It's one of the easiest ways to get really nice meat without any oil or fat, and really fits well with the slimming world free foods.

Tidyup

Decided it was a bit messy having both a food diary and recipes in the sme blog, so I have split them into a food diary and this one will be dedicated to recipes and slimming world tips.

Banana and Strawberry mess

1 banana, sliced (sf)
4 strawberries, slliced (sf)
300ml fat free fromage frais (f)
1 tsp vanilla extract (f)
3 tsp sweetner (f)
1 meringue nest (+3 syns)

Mix fromage frais, vanilla, and sweetener. chop fruit and add. Crumble or chop merangue nest and stir together.

Nice...

Tiramsu

UNDER DEVELOPMENT ...
Based on http://frenchforfoodies.com/tag/fromage-frais-recipes/

This recipe is made in two parts. The sponge cake base is an original Dukan recipe which is then layered with espresso coffee, low fat cocoa powder and sweetened fromage blanc.

Serves 4-5 (can be portioned individually or arranged in one large dish)

Ingredients: Sponge cake base

3 eggs- separated
4 tbsp natural sugar substitute (e.g Natvia)
2/3 cup cornflour
2 tsp baking powder
400 grams fromage frais/blanc*
Dash of vanilla essence

Combine egg yolks, splenda,  baking powder, fromage blanc and vanilla in a mixing bowl. In a separate bowl beat the egg whites until stiff and gradually beat in the cornflour. Fold the egg white mix into the other mixing bowl gently to combine.

Line a flat, lipped tray (round or rectangular) with baking paper, keeping an overhand on the edges. Pour the mix into the tray and spread out evenly. Bake at 180 degrees until cooked through and golden brown on top. Allow cake to cool in tray.

(similar to SW roulade...)

The Dukan sponge roll cake base for Tiramisu recipe

Ingredients: Tiramisu layers

3 tbsp low fat cocoa powder
Approx 400 g 0% fromage blanc
Stevia powder or liquid, to taste
300 mls (or to taste) brewed espresso coffee

Brew espresso coffee and sweeten with stevia. Mix in 1 tbsp low fat cocoa powder whilst coffee is hot (optional).

Pour a layer of coffee in dish of choice. Arrange a layer of cake on top of the coffee. Coat cake with coffee, sprinkle with cocoa powder and then add a layer of fromage blanc- sweetened with stevia to taste.

Arrange remaining layers in the same order until serving dish is full, with the top layer being fromage blanc. Dust top with a thick layer of cocoa powder.

Place and leave to sit in refrigerator for at least 3 hours before serving. The dukan cake is not as moist as a normal cake so the result is better when the coffee has soaked through.

Chinese BBQ pork

http://www.theskinnyfork.com/blog/healthified-chinese-bbq-pork

Adapted slightly from the skinny fork recipe (great site!)

Ingredients:
1 Pork Tenderloin (trimmed, f)
(Marinade reduced to match)

Marinade:
2 tbsp  Hoisin Sauce (4 syns)
2 tbsp  Rice Wine Vinegar (f)
2 tbsp  Honey (6 syns)
2 tbsp  Dark Soy Sauce (f)
1 tsp ground Ginger (f)
1 tsp Garlic powder (f)
1 tsp medium chilli powder (f)
1 tsp Sesame Oil (2 syns)
1 Tsp. Red Food Coloring (Optional.) (f)
1 Tsp. Chinese 5 Spice (f)

12 syns total : about 4 portions?

3 syns per portion?

Using a plastic bag, I measured out the marinade and squished the bag to mix it.

 One pork tenderloin, any hint of fat trimmed off. I also cut it in half to fit the bag better.

Because it is liquid, you  can't use the vacuum pump - I just squished the air out and then sealed the bag with the machine. You can also use a zip-lock bag and push the air out with your fingers, or a bowl of water.

Now into the fridge for 24/48 hours to marinade....

Cooked for 4 hours at 57C, and then served with boiled rice and veg. Sauce in the bag was thickened with 1/2tsp guar gum and 1/2tsp xanthan gum and spooned on top.
Far too much sauce was produced - could easily be halved next time. Estimated 1/5 meat and 1tbsp sauce - 1 syn.


Verdict : Very very nice. Slightly too spicy - cut down the chilli next time (it may be intensified by the sous-vide cooking).
Definitely one to add to the regular list.

Thai-style pork patties

Based on a recipe from the SW book Extra Easy Express

For the pork patties : 
500g extra-lean pork mince (0.5 syns / 100g)
6-8 shallots (sf)
3 homegrown chillies (or 1 tsp chilli powder) (f)
2 tbsp dried spring onions (f)
1 tbsp coriander (f)
Juice of 1 lemon (f)
2 eggs (f)
1 stock cube (f)
1/2 tsp salt (f)

to serve:
Boiled rice (f)
Shredded cabbage (sf)
Shredded carrot (sf)
soy sauce (f)
(optional) 5-spice powder (f)

red/green/yellow peppers (sf)

Put rice on to boil.
Spray two baking sheets with frylight.
In a separate bowl, finely chop the shallots, very finely chop fresh chillis (if using), add all other patty ingredients and mix well with fingers. Take small handfuls, roll into balls and flatten slightly on the baking tray.
Place under a hot grill for 5 minutes, flip over, and cook for another 5 minutes. It may come out slightly unappetising in appearance (leaking juice) but give it a taste - delicious!

Dry Stir-fry the cabbage, and carrot, adding soy sauce and seasoning.
Chop the peppers and dry-fry.

25 minutes start to finish!

We split 5 ways so 0.5 syns per portion

Super-speedy tomato soup

This tomato soup is incredibly quick and easy to make, while also incredibly nice! It's so simple, I challenge anyone to make it and say it's too hard!


I'm keeping a set of ingredients in my tin cupboard, for one of those 'too tired to cook' days - when you get in late, rubbish day at work, and you really can't be arsed - literally 2 minutes preparation and it's on the table in 15.



1 tin carrots in water (f)
1 tin baked beans (f)
2 tins chopped tomatoes (sf)
1 silversweet pickled onion (f)
200ml hot water
stock cubes/pots (f)
salt and pepper (f)
1-2 tsp sweetner (sucralose, f)
(optional) basil (f)
(optional) garlic (f)

(optional) umami powder or worcester sauce (f)

Open tins and tip into blender.
Whizz for a minute.

Tip into saucepan and warm on medium for 5-10 minutes. Stir occasionally.

Pour into bowls and sprinkle with basil.
If you're feeling really posh (or taking photos) swirl in a tablespoon of fat-free fromage frais and add a fresh basil leaf.

If you have plenty of syns of a hexB, add a slice of bread or I had a box of croutons in the cupboard from Lidl (20g of croutons is 4.5 syns according to the SW calculator).

Made a good 3-4 generous portions.

SW Chilli

3 large onions (sf)
3 sticks celery (sf)
1/2 tsp bicarb (0.5 syns)
1/2 tsp of chilli powder (or 2 home-grown chillis)
1/2 tsp cumin (f)
1/2 tsp marjoram (f)
2 stock cubes (f)
2 tsp bovril (f)
250g extra lean mince (f)
2 tins chopped tomatoes (sf)
2 large carrots, shredded or grated (sf)
1 tin kidney beans, drained (f)

Chop onions, celery, and add to pan with 1/4 cup water and bicarb. Cook on high, stirring until mush.
Add seasonings and mince, and brown the mince. Add tomatoes and reduce heat to medium. Shred or grate carrots and add, stirring well.

Cook gently for 20-30 mins. 5 minutes from end, add beans.

Serve on boiled rice.

The Skinny Fork

Nice blog at the Skinny Fork! some good ideas that can be adapted...
http://www.theskinnyfork.com/blog/skinny-chocolate-pbb-parfait
I reckon this one is 8 syns per glass! but sounds very nice!













My daughter cooked the skinny-lemon-bars which came out really nice! I haven't calculated the points yet, but I'm guessing about 4ish - the top is free, but the base isn't.
More as I find (and calculate)...

http://www.theskinnyfork.com/blog/crispy-kale-chips

http://www.theskinnyfork.com/blog/skinny-loaded-twice-baked-potatoes

http://www.theskinnyfork.com/blog/3-ingredient-pizza-dough

http://www.theskinnyfork.com/blog/cheeseburger-salad

http://www.theskinnyfork.com/blog/skinny-vanilla-bean-donuts

http://www.theskinnyfork.com/blog/skinny-crock-pot-chicken-tikka-masala

http://www.theskinnyfork.com/blog/skinny-maple-bacon-cinnamon-rolls

http://www.theskinnyfork.com/blog/skinny-spinach-bacon-alfredo-spaghetti-squash-boats

http://www.theskinnyfork.com/blog/skinny-red-velvet-cinnamon-rolls

http://www.theskinnyfork.com/blog/skinny-crustless-quiche

http://www.theskinnyfork.com/blog/skinny-buffalo-chicken-spring-rolls

http://www.theskinnyfork.com/blog/skinny-turkey-wild-rice-soup

http://www.theskinnyfork.com/blog/easy-skinny-chicken-cordon-bleu

Slimming World Alternative White Sauce (béchamel sauce)

I've been searching for a while to find a good white sauce equivalent on slimming world. It's a bit tricky, since the main ingredients are milk, butter and flour - all synned on SW.
With a bit of experimentation, I have found the following to be a very good alternative - it forms the basis of my spaghetti carbonara recipe and is highly rated by ND's (Non-Dieters) too!

1.5 tubs of cottage cheese (450g) (f)
150g Fat-free fromage frais (f)
1 mug of hot water (-)
1/2 tsp salt (f)
1/4 tsp ground pepper (f)
2 level tsps cornflour (+2 syns)
1/2 tsp xanthan gum

1 large egg

Place cottage cheese, fromage frais, and 1/2 mug of water into a blender. Blend until all lumps are gone, then scrape into a saucepan. Add the other 1/2 mug of hot water to the blender, give it a pulse, and tip in (this should be easier than trying to scrape out the blades).

Warm gently on a medium heat, and add salt and pepper. It will start to thin a little. Pour a small amount into a mug, mix with the cornflour, and pour back into the saucepan. Repeat with the xanthan gum. Stir frequently with a whisk, to try and avoid lumps.
Crack an egg into the saucepan and whisk quickly until well mixed - we don't want lumps of egg. Keep stirring and warming until thickened enough for your purposes or boiling. If it becomes too thick, add some hot water to thin a little.
It seems pretty stable - stands up to boiling and quickly reforms with a quick whisk.
Taste is good, fairly neutral and slightly cheesy. Very smooth and creamy, ideal as a base for any savoury sauce.

The combination of the three thickeners (egg proteins, cornflour and xanthan gum) work better than any one alone. I was able to get xanthan gum from the baking section at Waitrose - it's used in gluten-free baking (also available on ebay and online). If you can't get hold of some, it should work with cornflour instead, but be careful to add the extra syns.

This made enough for 4 generous portions (about 0.5 syns each).

Used in Spaghetti Carbonara

Meatballs and tomato sauce

Sauce:
3 sticks celery (sf)
1 bulb garlic (f)
2 large onions (sf)
2-3 shredded carrots (sf)
1 box passata (f)
1 tin chopped tomatoes (sf)
1 beef stock cube (f)
1/2 tsp bicarbonate of soda (+1 syn)
basil (f)
oregano (f)


Meatballs
500g lean mince (f)
1 large finely chopped onion (sf)
1 stock cube (f)
salt and pepper (f)
1 egg (f)

Pasta (f)

Chop celery, garlic, and one and a half onions and add to pan with small amount of hot water and bicarb. Cook down until water all evapourates, and onion becomes mushy and slightly brown. Add another splash of hot water, deglaze (scrape the pan with a wooden spoon) and add carrots,
and remaining half an onion chopped.

The first onions mush act as flavouring and help thicken, and the second half adds texture to the sauce.
Cook for a couple of minutes and then add
tomatoes, passata, and flavourings (basil, oregano, stock, etc. Turn down to low and gently cook through (cover pan if already thick sauce).

In a separate bowl, add the finely chopped onion, ground up stock cubes, mince and generous seasoning of salt and pepper. Mix together thoroughly, then add the egg and mix again. Grab a small handful and form into small balls.

Spray your balls with frylight and place gently in a pan over a high heat. Either gently shake the pan, or use a spatula to turn them over, so they start to brown on all sides (2-3 mins). This will help hold them together, and add some nice flavour. When done, add to the tomato sauce and *gently* stir.

I did this in a few batches as we had lots of meatballs. Probably, 250g mince would be enough for 4.




Cook the sauce through on low for at least 20-30 minutes to make sure the meatballs are cooked through. Just before serving. grab one and cut in half - if the centre is still red, continue cooking.
Serve with pasta or noodles.

We had enough for 2 meals for 4.  About 0.25 syns/portion.

Chocolate Orange Mousse

3 gelatin leaves (f)
2 Muller light orange yoghurts (f)
4 tbsp fromage frais (f)
2 level tbsp cocoa (4 syns)
2 tsps stevia sweetner (f) equivalent to about 4-6 tsp sugar
fresh fruit to decorate




Soak gelatin leaves in cold water for 5 minutes while boiling the kettle.
In half a mug of boiling water, dissolve the gelatin leaves, and mix in the cocoa.

In a mixing bowl, tip in the orange muller lights and the fromage frais, sugar, and then add the hot water. Beat with an electric whisk for a few minutes - it will seem to be not working, but as the gelatin starts to set it will suddenly double or triple in volume and become much thicker.

Pour into 4 small bowls and add some fruit. Keep in fridge for 20 mins to set fully.

This turned out surprisingly well for my first try! Both ND's (non-dieters) approved and mine was very tasty too!  It's quite thick, somewhere between a jelly and a mousse - I'd probably add a bit more yoghurt next time, I was just afraid of it not setting!

served 4 - 1 syn each.
Would probably work with fruit yoghurts, and leaving out the cocoa would make it syn-free!

Works with toffee muller lights too. If it fails to set, place in the fridge for 10 minutes and then try again. The gelatin only starts to set when cold, so repeat (10 mins cooling, whip) until you get mousse.

Bami Goreng (Indonesian noodles)

1 Leek (sf)

half a box of mushrooms (sf)

stock cube (f)

soy sauce (f)

1 layer noodles (f)

2 ham slices (shredded) (f)

Not quite authentic, but I can throw this together in 10 minutes. Fantastic for a half-hour lunchbreak!

Boil a kettle and half-fill a small saucepan. throw in the noodles and put on low heat.

Slice leeks.Grab non-stick pan and put on high heat, then throw in leeks and stock cube, and a small splash of boiling water. Stir occasionally.

Wash and slice mushrooms, and add to pan, stirring ocasionally. Slice ham into thin strips and add, cooking until water is driven off and pan is nearly dry. 

Shove mix to one side and clear a space, then crack an egg in and give it a quick mix. allow to cook through and then cut up into strips 

SW Sweet & sour chicken

3 large onions (sf)
750ml Diet Orangeade (f)
(just under half a bottle)
1 stock cube (f)
2 tsp cornflour (2 syns)
1/2 tsp xanthan gum (f)
(optional) red food colouring (f)
(optional) peppers or other veg (sf)

3 chicken breasts (f)
1 stock cube (f)
chinese 5-spice seasoning (f)
(optional) soy sauce

3 cups basmati rice (f)
handful of frozen peas (sf)
handful of shredded carrots (sf)


Cut onions into largeish chunks and dry-fry until softened and a little brown.
Add diced other veg if using.
Turn heat to max and add the diet orangeade. Boil furiously until reduced by half or more.

I used 'freeway' diet orangeade - cheap'n'cheerful from Lidl.

Add the crumbled stock cube and mix the cornflour with a little orangeade and mix in thoroughly. Sprinkle in the xanthan gum. The xanthan multiplies the effect of the cornflour - it thickens much more than just cornflour alone. If you don't have xanthan, you can use more cornflour, but add the syns appropriately. My sauce was slightly brown due to the browned onions, but if you prefer add 1/2 capful of red food colouring for a 'genuine' bright orange sauce.

Wash and cook the rice in a rice cooker or a big saucepan, and add a handful of peas and shredded carrot to add texture and jazz up the rice a bit. Cook some extra veg to make it 1/3 sf.

I cooked the chicken sous vide - sealed in a plastic bag with the spices and stock cube - for a few hours at 62.5C, but you could easily dice the chicken, coat in spices and ground stock cube and soy sauce, and dry-fry the outside.
Put the sauce onto low to keep warm (below boiling) and add the chicken. When rice and veg are done, dish up. Add soy sauce and/or extra seasoning to taste.

We split this between 4 and had some left over.

About 1/2 syn per portion, depending on how much cornflour added.

Spaghetti Carbonara

I was a bit worried about this dish, but it turned out great! Universal acceptance by the NDs (non-dieters) of the house and definitely one to cook again. It tastes so good I have to make sure it's allowed! Maybe one for friday nights only.

wholemeal pasta spaghetti (f)
1 box 250g? of Mushrooms (sf)
6-8 spring onions (sf)
Several slices of lean ham (f)
1 stock cube (f)

SW White Sauce
1.5 tubs fat-free cottage cheese (f)
100ml fat-free fromage frais (f)
1 mug hot water
1 large egg
salt, pepper (f)
1/2 tsp xanthan gum (f)
2 tsp cornflour (+2 syns)

Boil water and cook pasta as normal.

Slice mushrooms and throw in non-stick pan on medium-high heat.
Slice spring onions and cut ham into this strips. Add both to mushrooms and dry-fry for a few minutes. Crumble stock cube completely and add to pan. Stir occasionally and keep warm.
If it starts to stick, add a splash of hot water and scrape bottom with wooden spoon to loosen.

For white sauce - Blend cottage cheese, fromage frais, and hot water. Heat on medium, stirring with a whisk.
Add a generous amount of salt and pepper to the pan and taste - maybe add more (season well). Whisk in xanthan gum and/or cornflour, and whisk in a large egg.
Add more hot water if too thick.

Mix mushrooms and ham into the white sauce. Dish up pasta and add a dollop of sauce on top. Sprinkle with ground black pepper and serve.

Served 5

Serve with some salad and or other veg to make it 1/3 superfree - the mushrooms reduce down so much that it's only 2% superfree.

Cottage pie

3 large onions (sf)
3 sticks celery (sf)
1/2 tsp bicarbonate of soda (0.25 syns)
500g extra-lean beef mince (f)
2 stock cubes (f)
1 tbsp Bovril (f)
1 tin chopped tomatoes (sf)
1 box (500ml) passata (sieved tomatoes)
4 large carrots (sf)
6-8 potatoes (f)
Chop celery and onions, add half-cup of water and bicarb, and cook over high heat until brown. Add mince and brown.
Add stock cubes, bovril, and any other flavourings.
Add passata and chopped tomatoes and turn down to low.
Shred or grate carrots and add to pan.
Cook gently (simmering) for at least 20-30 minutes.

Peel and slice potatoes into 1cm slices. Cook in boiling water for 20min, then mash or use potato ricer to create mash. Add salt to taste.

Tip mince into a pyrex dish and top with potato. Cook in hot oven for 15  mins until top is browning.

Pancake stack

EXPERIMENTAL recipe in progress

1/2 tsp Baking powder (0.25 syns)
1/2 tsp Salt (f)
1/4 tsp Stevia sweetner (equv. to 1tsp sugar) (f)
35g oats (hexB or 6 syns)
1/8 tsp Xanthan gum (f)

2 eggs (f)
3 tbsp Quark (f)
5 tbsp Fat-free yoghurt (f)

Topping
Muller light vanilla yoghurt or
Fat free yoghurt
Fresh fruit 


Place dry ingredients into blender and give it a good whizz. May need to tip or move the belnder to get all the oats blended.
*warning* I used 1/4 tsp of xanthan gum and it was too much - almost went solid. Had to add a cup of water to get it liquid again.

too thick

The xanthan gum acts as a stabiliser for the oat flour in the wet mixture. It does a similar job to the gluten in wheat flour, allowing the mixture to form bubbles without flopping, particularly important when 'proving' and cooking.

Mix all the wet ingredients in a small bowl, then thoroughly mix the dry ingredients in. it should form a gloopy porridge-like mixture. Mine was a bit too stiff due to too much xanthan gum.
Put in the fridge for an hour (or overnight) to allow the baking powder to form lots of tiny bubbles, which help form the airy structure for pancakes.

too thick to cook properly

Using a non-stick pan and a spray of frylight, heat up the pan on a medium heat for a couple of minutes, and then add three large tablespoons of mixture to the pan.

(my first attempt the mixture was too thick and bubbles were unable to form properly. I added another egg and the mixture became a lot softer)

This is a better consistency. Liquid enough to self-round, and after a couple of minutes cooking, bubbles form on the top. Ready to flip over...

Well, two out of three ain't bad. They are quite fragile, but light and definite pancake texture.

Final result : added a Muller light vanilla and a large handful of fresh raspberries.
One portion of oats (35g) for a healthy extra B made 12 pancakes! (3 missing due to experimental failures).
Definitely a recipe for a lazy sunday brunch :)

Initial tasting - a bit eggy, but definite pancake structure. However, by half-way through was really enjoying them and had forgotten it was a SW meal!

I think I will be repeating this experiment to find the perfect balance of ingredients. I'll update the recipe as I refine it.


Total : 6 syns OR healthy extra B

*****
Inspired by  Joanna Oxley from our facebook group!

"Just made some really nice pancakes for breakfast using 35g oats as heb, 70g fat free cottage cheese, 2 eggs and bit cinnamon. Mix altogether and fry in fry light. I had berries and a tbsp maple syrup for 2 syns with mine. Tasted like a real treat! Will post a photo x"

Great idea to add some cinnamon next time.

Basic potato and leek soup in soupmaker

5 shallots (sf)

1 large potato (f)
2 leeks (sf)
2 stock cubes  (f)





Chop up ingredients.

Put in Morphy Richards Soupmaker.
Add water to line.











Wait 21 minutes
Eat :)