WEEK 3 DAY 2

WEEK 3 DAY 2 - Extra Easy Day

BREAKFAST
Kiwi
Pear
Yeo Valley Low fat strawberry yoghurt 62g (0.5 syns)

LUNCH
2 x Wholemeal slices from a 400g loaf (HEB)
Tuna (F)
Cucumber (F)
Tomato (F)

DINNER:
Grilled Chicken (F)
Veg Stirfry (F)
Egg Noodles (F)

skinny cow ice cream (4.5 syns)
strawberries, pear + apple (F)
Grapes (F)

DRINKS FOR THE DAY
5 x teas with 1 fruit sugar + soya milk (HEA + 4.5 syns)
1 x water

TOTAL SYNS DAY 16: 9 1/2

WEEK 2 DAY 7

WEEK 2 DAY 7 - Extra Easy day

BREAKFAST
fruit (F)

LUNCH
Jacket Potato with 20g reducedfat cheese (F + partof HEA1)
Vegetable Cous Cous (F)
Egg + feta cheese (22g) Salad (F + part of HEA1)
Wholemeal Roll (HEB1)

SNACK
fruit
2 x alpen light bars (6 syns)
36g clipper organic hot chocolate (6 syns)

DINNER:
Chicken Curry (1 syn)
Basmati Rice (F)
1 1/2 basics pitta bread (syns?)
36g clipper organic hot chocolate (6 syns)

DRINKS FOR THE DAY
2 glass of water
1 x tea with soya milk and 1 x fruit sugar in each
1 x herbal tea with 1 teaspoon honeytotal drinks syns:

TOTAL SYNS DAY 14:

ROASTED VEGETABLE COUS COUS

cous cous
tablespooon fresh lemon
black pepper
Red peppers
courgettes
baby tomatoes
red onions
balsamic vinegar
frylight
lazy garlic 1-2 tsp

1. place the lazy garlic, quatered onions, sliced red peppers, sliced courgette and whole baby tomatoes in a roasting tin spray with plenty of frylight and cook until roasted for approx 35mins

2. cook the cous cous as directed on the packet, add the lemon and black pepper to taste.

3. take the roasted veg out the oven, sprinkle with a tablespoon or two of balsamic vinegar and then add to cous cous and stir.

COURGETTE TOMATO + FETA OMELLETE

I have used all of my heathy extra a (HEA) cheese to make it extra cheesey!
SERVES 2
SYNS: 0, i think when included cheese as HEA and olive oil as HEB

1 x tablespoon of olive oil
Half a courgette, sliced + quatered
1 large tomato, sliced + quatered
1 very small onion, diced
100g mushrooms, sliced
5 eggs, whisked
42g of feta
42g of low fat cheese, grated
salt, pepper + seasoning of choice (e.g chives, mixed herbs)

1. Preheat the grill.

2. heat the olive oil in a non-stick frying pan (if you havent got one, invest in one otherwise your omelette will suffer!), fry the onions, tomato, courgette and muchrooms until browned.

3. add the eggs and cook on the hob until the underside is slightly browned and the omelette is mostly cooked apart from the top part which may be a bit runny.

4. place the frying pan under the grill and cook further until sort of set, then take out and scatter the cheese on each half equally (this is important be sure not to put more cheese on your side otherwise it will be more syns and not HEA)

4. cook uder the grill until completely set and slightly browned.

we love experimenting with omelettes, see other pic above as made by fiance. some of the things i like to add to omelettes are sweetcorn, peppers, spinach, feta, cheddar, sun-dried tomatoes, mushrooms , onion, asparagus etc etc

FREE GOLDEN LENTIL SHEPHERDS PIE

Me + my fiance both love this dish, even though hes a red meat-eater. Its so cheap and easy but just make sure you have enough time to make it, a good few hours, but its worth it!

Preparation time: 30 minutes
Cooking time: 1hr 45 minutes
Serves: 6

FOR THE LENTIL SAUCE:
butter frylight
1 onions , chopped
3 carrots , diced (i use a mixture of carrot and swede)
2 garlic cloves , finely chopped (do not slack with the garlic its better to have more than less!)
100g pack mushrooms , sliced (optional)
1 bay leaves
1 tbsp dried thyme or dried mixed herbs
250g pack dried green lentils
850ml vegetable stock
1 1/2 tbsp tomato purée
salt/pepper

FOR THE TOPPING:
1kg floury potatoes , such as King Edwards
50ml milk (from HEA)
20g cheddar , grated (From HEA)


1.To make the lentil base, heat lots of 'frylight' butter in a pan, then gently fry the onions, carrots/swede, and garlic for 15 mins until soft and golden. Turn up the heat, add the mushrooms if using, then cook for 4 mins more. Stir in the herbs, then add the lentils. Pour over the stock - it's important that you do not season with salt/pepper at this stage. Simmer for 40-50 mins until the lentils are very soft. Now season to taste, take off heat, then stir in the tomato purée.

2.While the lentils are cooking, tip the potatoes into a pan of water, then boil for about 15 mins until tender. Drain well, mash with the milk, then season with salt and pepper.

3.To assemble the pies, divide the lentil mixture between all the dishes that you are using, then top with mash. Scatter over the cheese and freeze for up to two months (see tips, below) or if eating that day, heat oven to 190C/fan 170C/gas 5, then bake for 30 mins until the topping is golden.

Cooking instructions from frozen
For best results, defrost the prepared pies thoroughly before cooking as stated. The pies can also be cooked from frozen if short of time - first heat oven to 160C/fan 140C/gas 3, then cover the pie with foil and bake for 1 hr-1 hr 20 mins (30 mins for individual pies) until completely soft when prodded with a knife. Increase the heat to 200C/fan 180C/gas 6, uncover, then continue to cook for 20 mins until golden on top and piping hot.

Lentils
You could also use three cans of rinsed and drained green lentils for this - simply make the stock, then simmer them for just 10 minutes.

BROCCOLI + LEEK BAKE

As made by my lovely fiance :)
Preparation time: 10 minutes
Cooking time: 40 minutes
Serves: 6
Syns per serving: 3 Syns on Green, Original and Extra Easy

2 leeks, finely sliced
1 broccoli (chopped into florets)
1 chopped red peppers
568ml skimmed milk
28g cornflour
2tbsp of chopped chives
28g low-fat cheese, grated
Seasoning to taste

1. Blanch the leeks, broccoli and peppers in boiling water for 2 minutes (to retain their fresh colours), after boiling cool in cold water and drain.

2. Heat most of the milk and add the remainder to the cornflour, stirring well. To the warmed milk, add the cornflour, mix and heat to thicken. Add the chives, cheese, seasoning and blanched red peppers.

3. Place the broccoli and leeks in an oven-proof dish, pour the sauce over the top and bake at 180ºC for 40 minutes or until set and golden brown.

WEEK 1 WEIGH IN

BEGINNING WEIGHT 12'13
LAST WEEKS WEIGHT 12'13
NEW WEIGHT 12'8

NOTES: 5 pound lost woohoo. Ok so i didnt stick to the diet 100% percent and have made many mis-haps this week BUT i havent given up and have got back on track afterwards. this is hugely important to me with any diet as i usually i eat something i shouldnt and completely give up the diet so im really pleased with myself and want to improve

HOMEMADE CHICKPEA BURGERS

Yummie on a green day when including the seed content as a healthy extra B

Serves 2 - makes 4 burgers

1 x 400g can of chickpeas, Drained & Rinsed
1 small onion
50g (20z) carrot, finely grated
2 tablespoons mixed seeds (HEB)
1/2 teaspoon of cumin
a good dash of soy sauce
Frylight

Mash the ingredients with a potato masher in a bowl OR put them in a mixer and blend into a paste. Form into four burgers. Spray a frying pan with frylight and cook over a medium heat untill lightly brown on both sides.

MOUTHWATERING CHICKEN KIEVS

2 1/2 syns per serving on an original / extra easy day (serves 4)

4 Boneless, skinless chicken breasts.
salt and freshly ground pepper
2 garlic cloves, crushed / heaped teaspoon of easy garlic
2 tbsp very low fat fromage frais
1 tbsp freshly chopped parsley
3 level tbsp grated parmesan cheese
1 small egg, beaten
1oz/28g golden breadcrumbs
frylight

1. preheat the oven to 190C/375F/Gas 5. Using a small sharp knife, slice lengthwise down the side of each chicken breast, taking care not to sever the breast completely, to form a pocket. (Or use the pocket if one already created) Season the cavity with salt and pepper.

2. Mix the crushed garlic, fromage frais, parsley and 2tbsp parmesan cheese together ina a small bowl. Spoon the mixture into each cavity and press together gently to seal. secure the cavity by skewering with cocktail sticks and place the chicken breasts on a sheet of baking paper and place on a baking tray.

3. brush one side of the chicken breasts with some of the egg and cover with half the breadcrumbs. Turn over and repeat with more egg and the remaining breadcrumbs. sprinkle the top lightly with remaining parmesan.

4 spray with a little fry light. place in the oven and bake for 25-30 mins until lightly golden and cooked through.

FREE TASTY VEGGIE SPAG BOL

I love this meal. its yummie, filling, easy to make and freezable (just defrost the evening before you want to eat it). Serve with free pasta on a green / extra easy day and if you have any of your healthy extra cheese left over, sprinkle it over the top.

Frylight
teaspoon or two of easy garlic
75g of dried soya mince
1 large Onion or 2 small onions diced into small chunks
2 x Carrots peeled and diced into small chunks
2 x Courgette cut into small chunks
1 x Red Pepper cut into small chunks (or use frozen as cheaper in the long run)
Handful of chopped mushrooms (optional)
2 tins of chopped tomatos
125ml of vegetable stock
tablespoon of dried herbs de provence / mixed herbs / basil
sprinkle of salt / pepper
1 x Tomato puree

1. Place the soya mince in a bowl, cover with boiling water and leave to soak for a couple of minutes. Drain and put to the side to use later.


2. Fry the onion and garlic in plenty of fry light for about 4 minutes or until softened


3. Add the diced carrots, courgette, peppers and mushrooms, fry for another 4 minutes or until slightly softened (adding more fry light when nescessary)


4. add the soya mince, 2 x tins of chopped tomatos, herbs, salt and pepper, and enough of the vegetable stock to cover. Stir Well and bring to the boil. Reduce Heat, Cover and Simmer for a further 15 mins.


5. Once Cooked add the tomato puree to thicken and stir. add more seasoning if required.

LOW SYN SWEET TREATS

Checking from the 2009 food directory these are snacks that i like that are quite low :

• Alpen Light Ceral Bars (including chocolate/orange or chocolate/fudge) - 3 syns (both)
• Special K Cereal Bar (most varieties) - 4.5 syns (both)
• Special K Chocolate Chip Cereal Bar - 4 syns
• Mr Kipling Delightful Chocolate Slice - 5 syns (both)
• Mr Kipling Delightful Lemon Slice - 4.5 syns (both)
• Mr Kipling Delightful Apple Slice - 4.5 syns (both)
• Kit Kat 2 finger dark / mint / orange / milk - 5.5 syns both
• Take A Break chocolate / mint / orange 2 finger (asdas own brand equivalent of kitkat) - 5.5 syns (both)
• Clipper Organic Hot chocolate 18g serving - 3.5 syns (both)
• Skinny Cow Triple Chocolate / Toffee Honeycombe / Mint Double Chocolate / Cookies Cream Ice Cream Lollies - 4.5 syns (both)
  

FREE WEDGES / CHIPS

RECIPE - Spicy sweet potato wedges

1. Peel some sweet potatoes, chop into wedges and place in a saucepan of salted water.


2. Bring to the boil and simmer for 8-10 minutes until just tender.


3. Meanwhile, in a pestle and mortar, crush ½ teaspoon each of coriander seeds and cardamom seeds (discard the green outer husks), together with ½ teaspoon of chilli powder.


4. Drain the sweet potato wedges, spray with Fry Light and sprinkle over the spices. Place on a pre-heated ridged grill pan, spray again with Fry Light and grill for 2-3 minutes on each side.

RECIPE - Free Slimming World chips

1. Preheat the oven to 240°C/Gas 9.


2. Cut piles of peeled potatoes into chunky chips, boil for 5 minutes and then drain and leave to dry for 10 minutes.


3. Return to the pan, put a lid on and shake to ‘rough up’ the edges of the chips (this will give them a lovely crunchy texture once cooked!).


4. Place on a baking tray, spray with Fry Light and bake in the hot oven for 25 minutes, turning occasionally until golden.
   

FAV FREE GREEN CONVENIENCE FOODS

There are more foods that I have seen but I try to avoid hydrogenated fat and additives etc as much as possible and these are convenice foods that I am happy to eat:

* Ainsley Harriott (Rice & Simple) Golden Vegetable OR Mixed vegetable Basmati Rice Dried

* Free + Easy, chickpea + vegetable curry, canned (serve with rice)

* Free + Easy, three bean chilli, canned (serve with rice)

* Sammy’s Snack Pack Tomato / Chicken Flavour Cous Cous

* Sainsbury's Vegetable Ravioli in a Tomato & Herb Sauce, canned

* ASDA Chick Pea Dhal, canned

* Sharwood egg noodles, all varieties (serve with stirfry and soy sauce cooked with frylight)

Free on a green day! Very handy to have in the house in the store cupboard so you dont pick up any synned foods instead!

MY BEGINING STATS / PICS

Beginning Stats
Height 5'4 (and a half)
Current Weight: 12 stone 13 pounds
Size 16+
BMI: 31 (status obese)

This is a pic of me now:

I hate my pictures but im using them as encouragement to loose weight! Please excuse current mop of natural brown hair just debaiting whether to go back to blonde or burgandy/red (my skin is probably too pale for burgandy/red ?!?)

This is a few pics of me at my lowest weight 2005/2006:

THEN STATS

Height 5'4
Weight: 9.5 stone
Size: 10
BMI: 22.3 (status healthy).

My aim is to get back to around this weight for my planned wedding day April 19th 2010!

xoxo

SLIMMING WORLD BEGINS!

My name is Jo and this is my blog. I have called it SLIMMING WORLD GREEN RECIPES as i am just starting out on the diet and will mostly follow the green days. It is basically my diary - this blog is more a help for me so i can keep track of things and how i'm feeling but if anyone comes accross it please dont forget to leave a comment or even just say hello - i dont bite...only chocolate ;)

I will post meals i have eaten and enjoyed, diet/exercise info, if any weight loss etc here. To begin slimming world I have bought the 2009 starter pack (with new extra easy booklet) and the food directory, low syns + free branded directory books (all 2009 books)from ebay which cost me about £45 all together, eek! i have also very generously been lent an old slimming world starter pack and a few other recipe books from my mother-in-law to be :) so i have quite alot to begin with. I dont have the confidence to attend a slimming world class.

xoxo