A light lunch

I fancied something summery today so I made my variation of a salad nicoise. I'm not too keen on olives so I missed those out and saved the points. We are going out tonight so I really needed something filling yet low points and tasty.

Green bean and tuna salad

Serves 1 - 3pts each

1/2 pack green beans trimmed

Handful of cherry tomatoes

Small can tuna in spring water

15g VLF WW mayo

5g grated Parmesan

1 medium egg

Balsamic vinegar

Salt

Pepper

Blanche the green beans in boiling water for 2-3 minutes then place in cool water to refresh. Add to a bowl and add the halved cherry tomatoes. In a small dish mix the mayo, Parmesan and balsamic vinegar together to for a smooth dressing and drizzle over the beans and tomatoes. Flake the tuna and sprinkle on top of the beans. The egg can be dry fried, poached or boiled but the yolk should be soft enough to run out and add moisture to the dressing. Season with salt and pepper to serve.

"bacon" sandwiches

Turkey rashers are a really good substitute for bacon in cooking but need careful handling if they are to be used in sandwiches as they can be very dry. Do not be tempted to grill them this will remove every scrap of moisture. Instead fry them with a little oil from a mister. They literally need a minute or two on each side. Then add more moisture with mushrooms, sliced tomato or for 1/2 pt ketchup or brown sauce.

The ketcup versus brown sauce debate has been running for ages and my solution? Have waterever you fancy, I like both.

Flavoured Syrups

I love flavoured syrup in my coffee and I found sugar free ones on ebay, they are not cheap as they have to be sent from the USA but for a points free treat they are worth it. I don't usually like sweeteners in drinks and so I have mine with just milk. However when the urge for something hot and sweet is too strong I have coffee with this syrup.

Rewards

I have just recently reached the 3 stone mark. Three whole stones gone forever. I am so please and my husband bought me these lovely flowers to celebrate. However the best reward is how much more enjoyable it it to play with these two little monsters now I have more energy and less bulk.

As you can see Leo and Charlie kindly volunteer to get rid of any chocolate that may be tempting me!

Sweet Treats

Sometime only cake will do. I love to save my points in order to satisfy my sweet tooth with a late evening treat. I buy the WW's cookies at 1.5 points for two and also the little cake bars at a point each. You can buy these from WW and most supermarkets.

Bangers and Mash

Good old fashioned food for a winter's evening. Daniel made this as I was working late and I wolfed it down.

Bangers and Mash

Serves 2 - 10pts each

8 Lowfat pork sausages

650g Potatoes peeled and cubed

1 Large onion

4 tsp Gravy granules

Cook the potatoes in salted water and mash without milk or butter. Dry fry the onions and then de-glaze the pan with water. Add gravy granules and 1 pt water, add pepper to taste. Simmer until thick. Griddle the sausages and serve in a hige pile.

A bit of what you fancy

It's cold and I'm tired so my other half has cooked today, oven chips and minced beef and onion crispy pancakes. Perhaps not the healthiest of meals but delicious in a junk food way. We don't eat frozen food very often but occasionally my husband will insist on a freezer day. In others words "stick your head in the freezer and grab what you fancy" no defrosting, no shopping for extra ingredients, no fuss. Out of the freezer and into the oven. The minced beef crispy pancakes are only 1.5 pts each and I had 5 pts of oven chips. Total damage 9.5 pts so it may feel naughty but it won't hurt now and again.

Garlic Mushroom Pitta Pizza

I found myself in the enviable position of having lots of points left tonight. I really fancied pizza so looked in the fridge to see what I could rustle up. I always have pitta bread in the house as it is so versatile and yet filling.

Garlic Mushroom Pitta Pizza
Serves 1 -3 pts each

1 Pitta bread
3 Mushrooms thickly sliced
1 Clove garlic finely chopped
5g Grated Parmesan
Tsp Tomato puree
Pinch of dried herbs
1 slice ham

Dry fry the mushrooms and garlic with oil from a mister. Toast the pitta and split. Spread with tomato puree, sprinkle with herbs and stuff with the rest of the ingredients. The heat from the pitta and the mushrooms will heat everything through.

A day in the life

One thing that I have noticed whilst doing Weightwatchers is that everyone has a different way of spending their points allowance each day. Some have a huge breakfast, others skip it all together. Some have a large midday meal others a large meal in the evening. My average day looks like this

Breakfast

Oastso Simple made with water (2 pts)

Cup of tea

Mid morning

Coffee

Lunch

Usually a packed lunch for work

4 slices WW bread (2.5 pts)

2 slices lean ham (1 pts)

Mustard

Lettuce

Cherry Tomatoes

Carrot Sticks

Snack-a-Jacks salted popcorn

Dinner

This is my main meal of the day and averages around 10 pts see the main meals section for examples.

Snacks

1 pint skimmed milk in drinks

Crisps (my downfall!)

WW Cakes

or Skinny Cow Icecream

I use up to 5 pts on snacks andI try to bank points for the weekend when my wine habit uses up lots of points

Pork Chops with Barbecue Sauce

When I first saw this recipe for a barbecue sauce I was a little dubious but it does work. I have added a few modifications as I found the original too sweet. The original recipe is for "Diet Coke Chicken" but I think pork lends itself to barbecue more than chicken does.

Pork Chops with Barbecue Sauce

Serves 2 - 3.5 points each

2 Pork loin chops - all visible fate removed

1 Can diet cola

8 Tbsp Tomato ketchup

1 Clove garlic finely chopped

Splash of Worcester Sauce

Sprinkle of dried chilli flakes (to taste)

Spoon the ketchup into a pan and add the cola, garlic, chilli and worcester sauce. Bring to the boil stirring occasionally. Once this mixture has boiled it should blend together and thicken. Simmer and reduce until the sauce is the required thickness.

Pre-heat a griddle pan and cook the pork chops turning occasionally to get a good coverage of griddle lines. When cooked serve drizzled with the barbecue sauce.

Garlic and Chilli New Potatoes

I am always looking for new ways to add flavour without adding points. I have a grinder for sea salt and one for black pepper both of which are used every day, so when I saw a grinder filled with dried chilli and garlic I just had to buy it.

Garlic and Chilli New Potatoes

Points for potatoes only

Small new potatoes

Oil Mister

Garlic and Chilli Grinder

Cut small new potatoes in half. Spritz with oil from a mister, grind on the chilli and garlic as roast in a hot oven for 40 minutes. Simple and very tasty.

Eggs Easy Over

Scrambled eggs are all very well but sometimes you want a lovely runny yolk. When the craving gets too much I dry fry an egg and serve it on toast with mushrooms. Delicious.

Egg and Mushroom on Toast

Serves 1 - 3 pts

2 Slices WW Bread

3-4 Mushrooms thickly sliced

1 Medium egg (very fresh)

Put the bread in the toaster. In a small frying pan spray oil from a mister and fry the mushrooms until coloured then add a little water to help cook through you will need quite a high heat. When they are tender and the water has evaporated place on top of the toast.

Replace the frying pan onto the heat and spray again with oil. Crack the egg into the pan and then turn the heat down. When the white is set flip the egg over using a fishslice. Leave for a minute then remove and place on top of the mushrooms.

Try adding a little Worcester Sauce to the mushrooms for extra flavour without extra points

Summer all year around

Even when the weather is dreadful I still sometimes get a salad craving. Maybe it's wishful thinking but summer food brings back memories of summer weather. I filled a bowl with the usual salad ingredients, dry fried some turkey rashers and added pieces, drizzled with balsamic vinegar and finally 1/2 pts worth of parmesan and mix together. I like warm ingredients in a salad it adds a new dimension. My huge salad was delicious and only 1 1/2 points.

Dry Roast Potatoes

Who doesn't love roast potatoes? Crisp on the outside and fluffy in the middle they are the ideal accompanyment to numerous dishes and they need not pile on the points. Chuck out the oilive oil and the goosefat and bring out the oil mister.

Dry roast potatoes
1/2 pt per potato

Small potatoes
Oil Mister
Salt
Pepper

Peel small potatoes these should be about 1/2 pt each. I use my Weightwatcher scales to measure them. Parboil in salted water until cooked 1/2 way through. The oven should be pre-heated to it's highest setting . When the potatoes are ready to be removed from the pan spary a roasting tin with oil from the mister and put in the oven to pre-heat. Then drain the potatoes and give a good shake to make the edges rough. Season with salt and pepper and spray with oil from the mister. Pour into the pre-heated baking tray and cook until golden brown and crispy this should take 30-40 minutes depending on how dark you like them.

Roast Lamb

Sunday would not be Sunday in our house without the smell of roasting meat wafting around the house. I love roast lamb it has to be my favourite roast and it doesn't have to be that fatty. Leg of lamb is incredibly lean and has a wonderful rich flavour. Another bonus is that mint sauce is free so you can enjoy that too. This Sunday I roasted a leg of lamb and served it with dry roast potatoes, green beans, carrots,Yorkshire pudding and lashings of gravy. Sometimes I serve it with garlic and rosemary dry roasted potatoes or with creamy root vegetable mash.

Roast Lamb
1.5 pts per thick slice - 4 pts per 100g

Preheat the oven at 230°C. Roast in the preheated oven for twenty minutes, then turn the heat down to 200°C/gas 6 and continue roasting until the fat is golden and crisp and the meat is done as you would like it. Lamb needs about fifteen minutes per 450g /lb of meat, plus the initial twenty minutes, so for a 2kg roast you should start checking after the meat has been in the oven for an hour and twenty minutes. This will give you medium-rare meat, still juicy and quite pink in the middle. For more well done meat up the cooking time to 20 minutes per 450g/lb

Jacket Potatoes

As everyone knows jacket potatoes are a staple food of anyone trying to lose weight. They are quick, filling and warming. The problems come when you pile the calorie laden and points laden fillings. Jacket potato with baked beans or low fat coleslaw is lovely once in a while, but every day or every other day and they become boring. Boredom is up there in the top 5 reasons why diets fail. Eating the same every day/week/fortnight is a surefire way to fail. Keep up the variety and you will keep up the weightloss. Here are are a few of my favourite low point fillings.

Tuna and Cheese

Serves 1 - 2 pt per serving

1 Small can tuna in spring water

1 Finely chopped spring onion

15ml very low fat mayonaise (WW or Helmans)

10g finely grated parmesan cheese

Salt

Black pepper

Balsamic Vinegar

Drain the tuna and mix together with the rest on the ingredients. Pile on top of a jacket potato and enjoy.

Bacon and Cheese

Serves 1 - 2 pt per serving

3 Turkey rashers

10g finely grated parmesan cheese
Salt
Black pepper

Grill or dry fry the turkey rashers and cut into strips. Put the parmesan onto the potatoes, season with salt and pepper then sprinkle the turkey rasher pieces about.

Coronation Style Chicken

Serves 1 - 2 pts per person

75g Boneless and skinless cooked chicken breast

30ml Very low fat mayo

1 tsp Curry powder

1 tsp Mango Chutney

Dice the chicken and mix with the rest of the ingredients. Low fat chicken tikka can also be used to give extra flavour. Just adjust the points or quantity.

Comfort Food

Blimey it is so cold and windy outside that all I want to do is curl up indoors with a huge bowlful of something hot and comforting. Days like today cry out for stews and casseroles and so that is what we are having.

Beef Stew

Serves 4 - 5 pts each

500g lean stewing beef

1 Onion - diced

2 Beef stock cubes

2 Leeks - diced

1 Swede - diced

2 Carrots - diced

650g Potatoes - diced

1 Bay leaf (optional)

Worcester Sauce (optional)

1 pint water

Put the beef, onion, water, bayleaf (if using), Worcester Sauce (if using) and stock cubes into a pan or slowcooker. Simmer gently for 1 1/2 to 2 hours. This can be prepared the day before or frozen at this stage.

Once the meat is tender add the vegetables and cook for another 30-45 minutes until the vegetables are tender.

Serve in a huge bowl with more Worcester Sauce and eat with a spoon.

Any other vegetables can be used if desired. This is great served with Yorkshire Puddings but remember to add the points.

Lemon Sorbet

Finding a suitable dessert when you are entertaining is very difficult. You don't want to give your guests a pre-bought Weightwatchers dessert but you don't want to make a hugely indulgent pudding that will tempt you too much. I find that a tangy lemon sorbet fulfills both roles. I serve mine in the lemon shell which adds a little something.

Lemon Sorbet

Serves 8 -2 pts per person

Juice of 8 lemons

4 tspn of finely grated lemon peel without pith

240g castor sugar

600 ml water

4 egg whites

Mix all the ingredients except the egg white in a large bowl. Stir until the sugar has dissolved. Pour into a tin ice container and place in the freezer. Stir through several times as it starts to freeze at the edges until the whole thing becomes mushy. At this point whisk the egg white until firm but not stiff and fold it into the lemon mixture until well blended. Leave to freeze properly. When needed allow to soften slightly in the fridge before taking scoops and placing in lemon shells or pretty glass dishes with a slice of lemon on the edge to decorate.

As this contains raw egg it is not suitable for very young children or pregnant woman.

This is especially nice served with a shot of vodka or a liquer such as Cointreau poured over the top. I let my guests decide which they would prefer. Just don't forget to add the points on! You could try it made with granulated sweetner subsituted for all or part of the sugar.

Butter

I really cannot abide margarine. I don't like the taste or the texture. For me it has to be butter or nothing. I don't take butter on sandwiches and as a result they can be a little dry. To combat this I spread a little very low fat mayonaise or mustard onto the bread and add tomato to the filling.

But on toast or crumpets there really is not substitute. It has to be butter.

I have converted to half fat butter and it does taste OK. Plus it is a huge saving in terms of points. "I can't believe it's not butter" the adverts claim. I can, LOL.

An American Style Brunch

Sometimes I am in the mood for something different for breakfast, especially when it's a lazy Sunday morning. I love a traditional fry-up (well grill-up really!) and I also like toast and jam, but for days when I cannot decide if I am in the mood for sweet or savoury I look across the pond for inspiration.

American Style Brunch
Serves 2 - 3.5 Pts each

1 Egg
1 Egg white
1 Pack smoked turkey rashers
4 Slices WW bread
2 Tbsp maple syrup
50 ml milk

Grill the turkey rashers and keep warm. Beat the egg, egg white and milk together until combined. Cut the bread in half diagonally. Pre-heat a heavy frying pan and spray with oil from a mister. Dip the bread into the egg mix ensuring that both sides are covered and then fry until golden on each side. Serve the bread (which is Eggy bread to the English and French Toast for the Americans) with the rashers and drizzle maple syrup over the top. It may sound like a strange combination but it really works especially with a huge pot of strong coffee.

The french toast can also be served with fruit just add a little sweetener to the egg mix and if liked some cinnamon or lemon zest

Crisps and Popcorn

My downfall is salty savoury snacks. I love crisps and could easily devour a huge bag in one sitting. I think the only reason that Weightwatchers works for me is that I can indulge myself and have crisps etc at least once a day. I have switched the crisps that I have I now have Walkers' Potato Heads instead of full fat ones. However for days when the points are low Snack-a-Jacks salted popcorn and 0.5 points per bag are a lifesaver.

Weights and Measures

If you are serious about weight loss then portion control is vital, guessing the size or quantity of food simply will not do. We have a set of Weightwatchers scales and these are used daily. They have an inbuilt points score as well as being "normal" scales. They are expensive but if someone told you the secret to weightloss was available for £30-40 would you pay it?

Cheese and Ham Pitta

This is a very substantial snack that is ideal for a quick lunch or supper. I cook mine on a griddle pan as I think it gives a better result and I love the criss cross effect that it gives. Food that looks good definately tastes better and these look fantastic don't you agree?

Cheese and Ham Pitta

Serves 1 - 3.5 pts each

1 Pitta bread

1 Lowfat cheese slice

1 Slice of lean ham cut into strips

Using a very sharp knife split the pitta. Add the cheese slice and the sliced ham. Place onto a pre-heated griddle pan and cook for 2-3 minutes on each side or until the cheese has melted and the pitta is coloured and crisp.

To save points use finely sliced onion instead of the ham. This works well with any filling that you would normally make into a toasted sandwich. I like tuna mayo and onion and pizza which uses a slice of cheese, tomato puree and mixed herbs plus any free toppings such as mushrooms and peppers. Pizza for 3 points? Can't be bad.

Tasty Stuffing

Roast chicken or roast pork would not be the same for me without stuffing. My mum always made it with the juices and fat from the roasting meat which whilst delicious is very high in points. Homemade stuffings can also pile on the points especially if they contain forcemeat and dried fruit. I'm a sage and onion girl myself although I do add a couple of points free ingredients to make it exta moist and tasty and to make it go further. I simple add a finely chopped onion and a chicken stock cube. These ingredients add no points but so much flavour. Why not give it a try?

Yorkshire Puddings

As I am a Yorkshire girl I cannot imagine a Roast Dinner without a plateful of Yorkshire Puddings. I love them for me they are the best part of the meal. I sometimes cheat and buy frozen ones but they really cannot compare to homemade. The recipe for these heavenly delights is not an easy one to write down as the feel of the batter is what matters rather than quantities.

Yorkshire Pudding - Makes 24
Approximately 1.5 pts for 2

5 heaped tbsp plain flour
3 medium eggs
1/2 tsp salt
1/4 pt skimmed milk
Water
Vegetable Oil

Add the salt and flour to a mixing bowl and crack in the eggs. Mix to a smooth paste this should not have any lumps. This is heavy work and can be done using a mixer but I find it takes me as long to clean the damn thing afterwards so I just use a fork. Combine the milk gradually and then add water until the mixture is thin enough to coat a spoon.

The important thing to remember is that the oven must be hot. You must pre-heat it to it's maximum setting. When it is hot you can prepare your pudding tins. These should be coated with oil. Not too much as oil expands when it is heated. Put these in the oven for the oil to heat. The pans should be so hot that the oil starts to smoke. When this happens you can take them out of the over, drain any excess oil and fill with the batter, the batter should sizzle when it goes in.

Speed is of the essence you have built up all this heat don't let it get away by dallying. Put the batter in the oven and leave alone. Do not open the door. Do not peek. They will rise. After 20 minutes check on them as if you do not have a fan oven they may need switching so that they cook evenly.

Serve with lashings of gravy.

The two (at least) veg

When I make a roast dinner I always have to prepare a variety of vegetables. My favourite is spring cabbage, my love for this started when I was young and my Dad grew vegetables in his garden. I remember that on of my jobs was to go into the garden and pick the vegetables for Sunday lunch. No vegetables have ever tasted better.

I steam my vegetables for a number of reasons, firstly the flavour is better and they keep more of their nutrients. Secondly because I never have enough hob space to cook them all!

In a calorie packed meal with roast meat, gravy, Yorkshire Puddings, mashed and roast potatoes it's nice to have something that is free of points to bulk it out. I find that by doing a large variety of vegetables even if I just have a spoonful of each it soon adds up.

Water and Weightloss

Everywhere we are urged to drink more water. Your leader at class will tell you as will every weightloss magazine but why? What does it do? How does it work

All functions within the body require the presence of water. A well hydrated body enables these functions to occur quickly and efficiently. All chemical processes involve energy metabolism and drinking plenty of water will make us feel more energetic and boost our metabolic rate. Water makes your metabolism burn calories 3% faster.

Drinking water is important if you're trying to lose weight, some studies have shown that thirst and hunger sensations are triggered together. If there is a slight dehydration the thirst mechanism may be mistaken for hunger and you may eat when the body is actually craving fluid. As most food contains some water, if you do not drink much you may be subconsciously driven to eat more to gain the necessary water supply but this also means you also gain the undesired effects of increased calorie consumption.

"Creamy" Root Vegetable Mash

Mashed potato. The perfect accompanyment to so many dishes. But it is so deceptive a small scoop for one point. That mound of fluffy mash you are craving could easily set you back 5-6 points especially if you add butter and milk. With two small children in the house mashed potato is a firm favourite and I often mix it with other vegetables to cut down on the points and to up my daily intake of vegetables.

"Creamy" Root Vegetable Mash
Serves 4 - 3 pt each

1.1 kg Potatoes peeled and cubed
1/2 small swede peeled and cubed
2 medium carrots sliced

Boil the potatoes until soft and starting to fall into the water. This will help with the mashing. In a seperate pan cook the carrot and swede. I sometimes use my steamer if I am short of hob space.

Break up the the potatoes with a fork and then mash. Do not add any milk or butter. They may look a little dry and floury at this stage but trust me all will be well. Once the swede and carrot are cooked these should be drained and pureed using a hand blender until smooth. The water in these vegetables will make a very runny puree. Once smooth with no lumps combine with the mashed potato. Mix with a wooden spoon, do not use the blender or the result will be too liquid.

This will give a wonderful golden yellow mash with a very smooth and creamy texture. If desired salt, black pepper and maybe a little nutmeg can be added.

Try this as a topping for cottage or fish pie to save on points. Other vegetables can be added or substituted such as butternut squash or parsnip.

Roast Chicken

The variations on roasting a chicken are endless. Some stuff others don't. Butter and olive oil are rubbed into the skin and under the skin to keep the flesh moist. Hundreds of variations of herbs, both fresh and dried are used to enhance the flavour. They are roasted with garlic, onion, lemon or all three. They are roasted on beds of root vegetables so that the juices add flavour and richness. Then there are the simples souls like me that simple bung them in the oven.

I like the flavour of chicken. When I have paid for a fresh free range organic chicken I want to taste it and not the herbs etc. I eat spicy chicken and curried chicken every week but roast chicken is special. Besides if I cover it in butter and bacon etc that means less points for my spuds and Yorkshire puddings!

I roast my chicken on a rack so that the fat drains away. I then skim the fat off and use the juices to make gravy. A proper roast deserves proper gravy.