Saturday 23rd April

So I've had a lovely few weeks in England :) I've eaten lots of naughty stuff but I think I've not done too badly. I'll weigh myself soon and find out!!

I skipped breakfast today because last night I had a huge chinese and was still full this morning 

1 x Chicken ball

Chicken breast

Ham

Crispy salad, tomato, red pepper, spring onion, beetroot

Balsamic dressing (1 tbsp) = 2.5 syns

Potato salad = Potato with 1tbsp of light mayo = 0.5 syns

Low fat trifle = sugar free jelly (1packet/3 = 0.5 syns), custard (2.5 syns) semi skimmed milk (3 syns) made with splenda

 Jumped on trampoline for 1 hour :D 
GO ME!

Saturday 9th April

Weigh in = 12st 8.5lbs
LOSS OF 10 LBS

+ Porridge (HEb) with half milk (HEa) half water + splenda

+ Banana

+ Pear + grapes

+ Salad:

• Lettuce
• Red pepper
• approx 20g half fat cheddar (HEa)
• Grated carrot
• Beetroot
• Spring onion
• Potato salad (1 tbsp low fat mayo = 2.5 syns)
• Tomato
• Boiled egg 
• Ham

+ Chicken wrapped in bacon with bbq sauce (1tbsp = 2.5syns), brocolli, green beans, peas

+ Spicy wedges

Friday 8th April

Boiled egg with one slice wholemeal toast (HEb)

Banana

Pear + grapes
Salad:

• Lettuce
• Red pepper
• 42g half fat cheddar (HEa)
• Grated carrot
• Beetroot
• Pasta
• Spring onion
• Potato salad (1 tbsp low fat mayo = 2.5 syns)
• Tomato
• Boiled egg 
• Ham

Mini creme egg = 3 syns :O
Zumba 20 minutes
Spaghetti Bolognaise :) = 2.5 syns 
1/2 Lidl Garlic & Corriander naan = approx 6.5 syns
Zumba 20 minutes
Jelly = 0.5 syns 

Grapes 

Total = Approx 15 syns

Thursday 7th :)

15.5 weeks until holiday!! 

Porridge (HEb) with splenda + 250ml milk (HEa)
Banana
Fat free natural yohurt +mixed summer fruits +splenda
Grapes, apple +pear
Pasta, pesto, fromage frais with mushrooms +brocolli = 3 syns

Diet coke 

Spaghetti Bolognaise = Lean steak mince, dolmio light with red, yellow + green peppers = 2.5 syns

12 hazelnut mikado 4 syns 

 ZUMBA DVD  - 1 hour! PHWOAR!

Total = 9.5 Syns

Wednesday 6th

Omelette with mushroom, tomato, red pepper with 42g cheddar (HEa)
Banana
Pear 
Grapes
Chicken Salad Box (Potato salad, little bit of coleslaw) approx 5 syns
YOKO - Singapore Vermicilli, no oil :D = < 7 syns

Tuesday 5th!!

16 weeks til holiday!!

Syrup Oat so simple porridge (6.5 syns) with milk (HEa)
Banana

Fruit salad with grapes, melon, pear and pineapple 

Can of lentil soup = 2.5 syns  

Spaghetti Bolognaise

Dolmio Light (12.5syns per 750ml = 5 portions) = 2.5 syns pp

Extra red pepper and mushrooms
Sprinkling of cheese, approx 10g
Small tub ushers ice cream = ??? syns
Total = OVER 11.5 syns :) 

Monday 4th :)

Porridge (HEb) with 200ml milk (HEa)

Macintosh apple

Carbonara = spaghetti, quark, egg, onion, garlic, brocolli, mushroom & lean bacon

Salad

Slice white crusty bread = approx 6 syns 
5 mile walk (Lower Glen)

SW ferrero rocher = 1 syn

Egg Foo Yung with mushroom, red pepper, spring onion, ham, chicken, soy sauce

Tbsp sesame oil = approx 6 syns
Low fat jelly = 0.5 syns

1/2 scoop low fat soft scoop ice cream = 2 syns

15.5 syns in total   :)

Slimming World Carbonara Sauce

Ingredients

• 1 small onion. finely chopped
• 1 cloves garlic- peeled and finely chopped
• 2 tbsp vegetable stock (Vecon or Bouillon)
• 57 g very lean Bacon
• 1 tbsp Quark or fat free fromage frais
• 2 eggs
• 1 tbsp parmesan cheese
• 2 tbsp chopped fresh parsley
•  salt and pepper to taste

Method

• 1. Place in a non-stick saucepan the onion with the garlic and stock. Gently cook for 4-5 min., stirring frequently. Remove all visible fat from the bacon (or buy the medallions), cut into strips, add to the pan and cook on high until the bacon has cooked through. 
  2. In a small bowl whisk the fromage frais, eggs, parmesan cheese, parsley and seasoning. 
  3. Cook the pasta of your choice, drain and return to the sauce pan on a very low heat. Add the bacon mixture and then the egg mixture. Stir and cook for a further 3 minutes.

Tips

• Instead of the bacon you can use Peas, green beans and asparagus to make it a primavera sauce!

 

Sunday 3rd :)

Thermal Baths, Budapest :)

Kelloggs fibre plus bar (HEb)

Banana

Melon

Macintosh apple

Mixed vegetable biriyani with onion, brocolli, peas and tomato = 2 syns approx

6 mikados = 2 syns
Tayto lites = 5 syns 
Spag bol with HEa cheese = ??
Sainsburies crispy mint sticks = ??

Saturday 2nd April

Tonight I'm going to Simon and Cheriths to make them a 4 course indian meal to thank them for taking me to Mandarin Palace last weekend :) I've replaced butter/oil with low calorie spray, cream with creme fraice, full fat yoghurt for fat free yoghurt and sugar with splenda :)

WISH ME LUCK :D 

Melon slices

Banana

2 Alpen light bars (HEb)

Ferrero rocher = 1 syn
3 mile walk :)
Omelette with mushroom, tomato and 42g half fat cheddar (HEa)

Poppadom x 2 = approx 8 syns
Mango chutney and lime pickle x tbsp of each = 3.5 syns
Syn free lamb kebabs with lemon dressed salad
Biriyani = 1 syn
Portion of garlic naan = approx 8 syns

Mango Lassi = 1 syn
Total of approx 22.5 syns

Friday 1st April

I really loved Zumba last night!! I can't wait for next Thursday even though I've no coordination and I suck majorly it was so much fun! :)

Porridge (HEb) with milk (HEa), water and splenda

Banana

Pear

Macintosh apple

Pasta and veg with red pesto sauce = 3 syns

Ferrero rocher = 1 syn
Chunky chilli con carne with rice 
3 x Ferrero rocher = 3 syns
(1/3 bar of polish chocolate) x 2 = rest of syns

Thursday 31st March

So tonight I'm finally going to try Zumba... I bought an outfit specifically for it so wish me luck!!

Scrambled eggs with wholemeal toast (HEb)
Pasta with brocolli, green beans, peas, carrots, cauliflower and mushrooms with red pesto sauce = 2 syns
Pear
Macintosh apple 

Baked Potato with 42g half fat mature cheedar (HEa)
Spicy chicken fillet

Zumba!!

Jack Wills Gillet

Okay..so.. I want this gilet!!!  Its beautiful :) 

I think I will buy it to myself next year when I get to 11.6 ;)

Wednesday 30th March

 

Porridge (HEb) with 125ml semi skimmed milk (1/2 HEa) & Splenda

Banana

Pear

Melon

Savoury Rice

Rotary Dinner = ALL SYNS

Tuesday 29th :)

I want this bikini for my holiday in July! More importantly I'd like to loose a stone or more to fit in it!! <3

Scrambled egg, bacon, mushrooms
Wholemeal toast (HEb)

Banana
Blueberry Oat-so-simple  (80ml milk)= 6.5 syns

Melon

1 ferrero rocher (scan bran) = 1 syns x 4

Walk around Coleraine

Baked potato with 30g reduced fat cheddar (HEa)

SW Pork and apple burger
Broccoli

Cinema!

Pear
Walkers Wholegrain Sunbites = 6.5 syns

Can of Diet Club Orange

Total = 17 syns Oooops

Monday 28th March

Yesterday I did a 5 mile sponsored walk followed by a chinese meal!! Syns didn't count ;)

Today I've made a conscious decision to TRY HARDER!!

2 x Weetabix (HEb)
250ml semi skimmed milk (HEa)
Banana 
Strawberry Tea
1 x Ryvita
Spicy lentil and bacon soup :)
Melon balls

GYM!! Bodyweight and interval

Chicken breast, wrapped in bacon, stuffed with cream cheese (28g = 2.5syns)
Brocolli and peas
Pear
Jelly :)
Walkers Sunbites = 6.5 syns

Saturday 26th :)

Scrambled Eggs with wholemeal toast (HEb)

GYM :)





Pasta with creamy red pesto sauce (brocolli, green beans, peas, carrots, cauliflower & mushroom)
Banana
Melon
Pear
Grapes
Indian at Cheriths :)
 

Friday 25th March

Weetabix with milk and splenda
Banana
Pear
Apple
Grapes
Pasta with veg and red pesto sauce = 2 syns
Singapore Chow Mein = 7 syns
1/2 scoop half fat soft scoop ice cream = 2 syns
Jelly = 0.5 syns
Shot southern comfort
Diet Club Orange x 2 cans

Thursday 24th March

Never be disappointed with loosing a 1lb!

: )








Weetabix (HEb) with milk and sweetner
Banana
Fruit salad: Grapes, mandarin, pear
Pasta with cauliflower, green beans, peas, brocolli, mushrooms, carrots with red pesto and yoghurt sauce = 2 syns
Macintosh Apple
2.5 mile walk
Steak with mushrooms and onions
Small baked potato with 15g cheese (HEa), mixed salad leaves,snap peas, brocolli
Ferrero Rocher x 2 = 2 syns 
1/2 Date =  1 syn
Sugar Free Jelly (Sachet/3) = 0.5 syns 
1/2 Scoop Ice Cream = 3 syns

Total 6.5 syns

Wednesday 23rd March:)

So I've had a very naughty week whilst visiting my boyfriend in England! This included an indian meal with a deliciously sweet peshwari naan, yummy sweet ciders, glasses of my favourite tipple southern comfort and lemonade, many slices of garlicy pizza, chicken with garlic butter, ulster frys cooked in butter and hearty snacks!!! Naughty Naughty!!! 

So as of today.. I am back on it..with limited syns and extra gyming!!! Summer Here I Come!

Sachet porridge (HEb) with water and milk
Pear
Mandarin
Grapes
Ferrero Rocher 1 syn
Red pepper and lentil soup
2 slices wholemeal seeded bread  6 syns
2 slices x Honey roast ham
1 tsp wholegrain mustard 0.5 syns
Banana
Walk to 2141
Pasta with peas, brocolli, cauliflower, mushrooms and carrot with red pesto sauce 2 syns
Scones made with splenda 3.5 syns
Grapes
Apple

Total of 14 syns

Healthy Donner Kebab

This tastes just as good as the kebab shop version.

Serves 4
1 syn per portion

Kebab

Wholemeal pitta bread (HEb)

1 tsp plain flour

1 tsp dried oregano

1/2  tsp dried Italian herbs

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp cayenne pepper

1 tsp salt

1/2 tsp black pepper

500g Lamb mince

Combine all the ingredients. Work the mixture well with your hands, pounding & kneading until there are no air pockets. It shold be a smooth mixture.

Shape into a loaf shape, and place on a baking tray (preferably on a wire rack) and put in the oven at 180c for 1 hour 20 mins. Turn the loaf over halfway through cooking.

Remove from the oven & wrap in foil. Let it rest for 10 minutes while you warm pitta bread & prepare salad. Unwrap the meat and slice as thinly as possible. 

Garlic Sauce
200g fat free natural yoghurt
3 x garlic cloves, crushed
1 tbsp fresh parsley, chopped

Mix all the ingredients together seasoning as necessary

Sunday 13th March

Sunday
Porridge (HEb) with splash milk
Banana
2 oranges
White chocolate yoghurt
Potatoes, brocolli, carrots, peas and spicy rissol = 1 syn
Apple crumble with ice cream and custard
Pasta with pesto, yoghurt, brocolli and mushrooms


Monday
Porridge with water, splash of milk and sweetner = 5 syns
Banana
Savoury Rice with soy sauce
Pear
Lamb Donar kebab in wholemeal pitta (HEb) 1 syn
Grapes, melon, raspberries, strawberries
Small portion apple crumble with custard = 5 syns
GYM

Tuesday
Omelette with bacon, mushrooms, sweetcorn, tomato and 42g half fat cheese (HEa)
Wholemeal pitta (HEb) with lamb donnar kebab = 1 syn
Pea soup = 3 syns
Fruit salad

Lamb thai curry = 7 syns

3 ferrero rocher = 3 syns

Fruit Juice = syns??

Wednesday

Porridge (HEb) with milk (HEa) and sweetner

Red pepper and lentil soup
Fruit salad - Melon, grape & strawberries
Lamb Thai Curry = 5 syns
Plum
Macintosh apple (mmmm)
Fried rice: rice, mushrooms, soy sauce, frylight, sirloin pieces
Walk to compound
4 ferrero rocher = 4 syns

For Sam xox

Sunday 6th March 2011

DOING WELL!!!!

Sunday
At home exercises
Omelette: eggs, tomato, bacon, mushrooms, cheese (HEa)
Nigella's couscous - 2 syns
Walk with Cherith = 5 miles
Roast turkey, mash, roasties, turnip, carrots + peas

Stuffing + gravy???
Ferroro rocher = 4 syns

 
Monday

Weetabix with milk (HEa) and sweetner
Couscous = 2 syns
Spicy red lentil and bacon soup
Chilli con carne with rice
White chocolate yoghurt
4 Ferrero rocher = 4 syns
GYM (3)

Tuesday
Porridge (HEb) with milk (HEa) and sweetner
Omelette with bacon, mushrooms, tomatoes, cheese
White choc yoghurt = syns??
Grapes
Ryvita
Morrocan Couscous = 2 syns
Spicy red lentil and bacon soup
Yoko Noodle Bar- Vermicelli Singapore Style with Chicken (less oil) ALL MY SYNS?

Wednesday
Porridge (HEb) with milk (HEa) and sweetner
Banana
Pear, orange, grapes
Spicy red lentil and bacon soup
Couscous
2 fererro rocher = 2 syns
Rice with lamb balti curry
Ryvita

Friday
Scrambled egg, bacon, wholemeal toast
Fruit Salad - strawberries, grapes, apple, melon, blackberries, blueberries
Pasta, pesto, mushrooms, brocolli, fat free total = 3.5 syns
3 ferrero rocher = 3 syns

Nigella's Couscous

Serves 6
SYNS PER SERVING: 2 

Ingredients
330g couscous
50g golden sultanas = 7 syns
4 semi dried apricots = 2 syns
less than ¼ tsp ground cinnamon
heaped ¼ tsp paprika
heaped ¼ tsp ground cumin
heaped ¼ tsp ground coriander
1¼ tsp salt
½ litre freshly boiled water
1 veg stock cube in 40 ml water
½ tbsp olive oil/butter = 3 syns
1 pomegranate / 1 mandarin
handful fresh coriander, chopped
salt and freshly ground black pepper

Method
1. Place the couscous, sultanas, spices and salt into a and mix well.

2. Add apricots and the freshly boiled water to the bowl and then cover the bowl . Leave the mixture to sit for 10-15 minutes, until the water has been absorbed by the couscous.

3. Stir the couscous with a fork to separate the grains.

4. Add the vegetable stock and the butter or olive oil to the couscous.
Stir the mixture again and season to taste with salt and freshly ground black pepper.
place in a warm oven to heat through. Transfer the couscous to a serving dish.

5. Slice the pomegranate in half and extract about a quarter of the seeds by hitting the outer shell of the fruit with a rolling pin, OR, add the mandarin sliced up

6. Sprinkle over the couscous, add chopped coriander and serve

Chickpea Cake

1.5 syns for whole cake
OR
0.5 syns if no orange juice

INGREDIENTS

• tin chickpeas, rinsed & drained
• 1 tsp baking powder
• 57g splenda
• 3 eggs.
• juice & grated rind of 1 lemon & 1 orange, OR
• grated carrot, nutmeg & cinnamon
• TOPPING: quark, vanilla, splenda

METHOD

1. Line with greaseproof paper and frylight a loaf tin or small cake tin
2. Preheat oven to 180º /gas mark
3. Blend the drained chick peas until smooth.
4. Add baking powder, lemon & orange rind, canderel and eggs, then blend until mixture is smooth and looks like cake mix. (trust me it will)
5. Transfer mixture to tin and cook at 180º for approx 40 minutes
6. Turn out cake onto cooling rack and drizzle with lemon & orange juice and allow to cool

Slimming World Falafel

Serves: 6
Syns per serving: Free on Extra Easy

Ingredients
227g/8oz dried chick peas/ can of chickpeas
1 onion, finely chopped
2 garlic cloves, crushed
1 level tsp ground cumin
1 level tsp ground coriander
1 small red chilli, deseeded and finely chopped
1 tbsp chopped fresh coriander
2 tbsp chopped parsley
½ tsp baking powder
salt and freshly ground black pepper
Fry Light, for spraying

Method
1. Put the chick peas in a bowl, cover them with plenty of cold water and leave to soak for at least 48 hours. Drain the chick peas and then rinse well under cold running water in a colander.

2. Put the drained chick peas in a food processor with the onion, garlic, cumin, coriander, chilli and herbs. Process to a thick, smooth puree. Add the baking powder and seasoning and stir well. Transfer to a bowl and chill in the refrigerator for 1 hour.

3. Take small pieces of the pureed chick pea mixture and form into little balls between your hands, then flatten them out slightly. Arrange the falafel balls on a baking tray that has been sprayed with Fry Light.

4. Cook the falafel in a preheated hot oven at 220ºC/Gas Mark 7 for about 12-15 minutes, until crisp and golden. Serve immediately. A bowl of very low fat natural yogurt flavoured with fresh mint and chopped chilli makes a good dip for the falafel.

Food Diary 3/3/11

Thursday
Porridge (HEb) with milk (HEa) & splenda
Pear, kiwi, grapes
No syns quiche
Red Lentil and root vegetable soup
GYM (1)
Pasta Carbonara, extra peas with some cheese
White chocolate total = 0.5 syns
2 ferrero rocher = 2 syns
Total = 2.5 syns

Friday
At home exercises
Omelette with bacon, mushroom, tomato, red and orange pepper
Savoury Rice
3 Ferroro Rocher = 3 syns
Pear, kiwi, orange, apple, grapes
Rice with chicken jalafrezi = 2 syns
Lower fat ferrero rocher (2 for 1 syn) = 2 syn
Total = 7 syns

Saturday

Porridge with milk and water
GYM - AM (2)
Ferrero Rocher = 3 syns
Syn-free quiche
Lamb thai butternut squash lime curry with rice = 7 syns
Chickpea Cake
Grapes with scoop of ice cream = 3 syns
Fruit tea
Total = 11 syns

Slimming World Ferrero Rocher

Makes 18

1 syn each

INGREDIENTS

5 scan bran / rye bread / original ryvita
3 tbsp nutella
2 tbsp golden syrup

1. Put scan bran in a bowl add a bit of water, crumble in to small bits
2. Stir in nutella and syrup
3. Spoon in to 18 cake cases (ball shapes)
4. Put in fridge for an hour

Kayaks Dubrovnik

White chocolate, strawberry and ginger cheesecake

SERVES 6
READY IN ABOUT 35 minutes + 1-2 hours setting time
SYNS PER SERVING 4 / 5 with normal butter

6 ginger snaps
2 tbsp low fat-spread, suitable for baking / 2 tbsp normal butter
2 large eggs
2 x 250g pots quark
5 tbsp Splenda
1 low-calorie instant white chocolate drink sachet
Fat-free natural yoghurt (optional)
250g fresh strawberries, hulled and sliced, plus a few to decorate

1. Preheat your oven to 180C/Gas 4. Whizz the ginger snaps in a food processor. Melt the spread in a small pan over a low heat and stir in the biscuit crumbs. Press the crumbs into a 6in/15c round, non-stick baking tin.
2. Whisk the eggs with the quark, splenda and chocolate powder, adding a few tbsp of fat-free yoghurt to loosen the mixture if necessary. Pour in the tin and cook for 20-25 minutes, or until set. Allow to cool.
3. Make up the jelly according to the packet instructions and let it cool. Arrange the strawberries on top of the cheesecake. Pour the cooled jelly over the strawberries and refridgerate until set (about 1-2 hours). Remove the tin and place the cheesecake on a serving plate. Decorate wit a few sliced strawberries and serve.

Food Diary 23/2/10

Thursday
Scrambled Eggs with wholemeal toast (HEb)
Banana
Pear, 2 oranges
Lettuce, tomato, red pepper, sweetcorn, boiled egg, grated carrot, apple, ham and 42g (half fat) grated cheese (HEa)
Special Fried Rice: Onion, mushroom, garlic, ginger, peppers, ham, boil in bag rice, frylight, soy sauce
Bag of crisps = 5 syns
Half Curly Wurly = 3 syns

Friday
Porridge with 1 ryvita wholegrain (HEb) little bit of milk
Banana
Pear
Chicken curry with rice = 1 syns
2 oranges
1/2 curly wurly = 3 syns
Baked Potato with 0 syn chilli con carne and 42g half fat cheese (HEa)
Salad = red pepper, lettuce, tomato, apple, cheese (?syns)
Ryvita = 2 syns
Plum
Advantage crisps = 5 syns

Saturday
Porridge with milk & splenda.
Ryvita wholemeal
Bacon, scrambled egg, frylight and half slice 50:50 toast = 2.5 syns
Fried rice: ham, pepper, onion, peas, sweetcorn
Singapore Chow Mein - less oil, no prawn crackers = Anything up to 12.5 syns

Sunday
Omelette, ham, tomato, mushroom
Savory rice with ham
Bacon Cheese (42g HEa) Burgers, Wholemeal bap (HEb) with salad = lettuce & tomato
1 tbsp tomato ketchup = 1 syn
White chocolate, strawberry and ginger cheesecake = 5syns

 

Monday

Porridge with milk and splenda (HEb & HEa)
Banana
Pear
Plum and Orange
Burger with letuce & tomato = 6 syns
Tomato ketchup = 1 syn
Bike
Home made Ferroro Rosher. Each = 4 syn
Syn free total white chocolate
Spicy Rissol (1 syn) with marrowfat bigga peas
Baked potato
Cheesecake = 3 syns
Total = 15 syns

Tuesday
Orange, pear, plum, kiwi, apple, strawberry fruit salad
Chicken burger with bap (HEb)
Fruit salad: strawberry, pear, plum, grapes, kiwi, banana
Chicken Burger 1 syn
Wholemeal bap (HEb) with lettuce, tomato and red pepper
1 tsp low fat mayo 1 syn
3 Ferroro Rosher = 2.5 syns
BIKE
Gammon, baked potato + cheese (HEa), carrots, bigga peas and sweetcorn
GYM

Wednesday
Porridge (HEb) with milk (HEa)
Banana
Plum + grapes
Chicken Biriyani = 1.5 syns
1 sandwich = 10.5 syns
Synfree quiche = yoghurt, egg, tomato, peppers, potato
Carbonara with mushrooms & petit pois = 2 syns
Pear
Ferrero Rocher = 1 syn
White chocolate dessert

Spanish Orange Cake

Serves 8-12

3.5 - 5.5 syns per portion

INGREDIENTS

For the cake
4 eggs, separated
50g/2oz golden caster sugar
5 tbsp artificial sweetener
150g/5oz self-raising flour
1 tsp baking powder
2 tbsp finely grated orange zest
juice of 2 oranges

For the syrup
zest of 2 oranges, finely grated into long strips
juice of 2 oranges
1 tbsp arrowroot
4 tbsp artificial sweetener

To serve
fresh raspberries
long strips of grated orange zest

METHODS

1. Preheat the oven to 190°C/Gas 5. Line a 20cm/8in cake tin with non-stick baking parchment.

2. Place the egg yolks, caster sugar, sweetener, self-raising flour, baking powder and orange zest and juice in a bowl and whisk until thick and pale.

3. In a separate bowl, whisk the egg whites until softly peaked then fold them into the egg yolk mixture. Spoon this mixture into the prepared cake tin and cook in the oven for 25-30 minutes or until the cake is risen and firm to the touch. Leave to cool.

4. Meanwhile place all the syrup ingredients in a saucepan with 90ml/3fl oz of water and bring to the boil, whisking constantly. When it starts to thicken, remove from the heat.

5. Drizzle the syrup over the cake and decorate with raspberries and grated orange zest. Cut into wedges to serve.

Korcula Island

Food Diary 17/02/2011

Thursday
2 Weetabix (HEb) with milk (HEa) and sweetner
1/2 Banana
Handful of grapes
Pasta Carbonara with mushroom and peas
Conferance Pear
Shepherds pie with mixed vegetables = 2 syns
1 Mandarins
Curly Wurly = 6 syns



Friday
Scrambled eggs (2) with wholemeal toast HEb
2 mandarins
Shepherds pie (cheese HEa) 1.5
Fruit : Grapes, Pink Lady Apple, Pear
Slice crusty bread = 4
Carbonara 2
Tayto Advantage 5
Grapes and mandarin
Total = 12.5 syns

Saturday
2 Weetabix (HEb) with milk (HEa)
Special Fried Rice - peas, ham, mushroom, peppers, rice, egg, soy sauce, olive oil = 6 syns
BIKE
Pear
1/3 slice wheaten & slice cheese = 3 syns
Steak, Syn Free Chips with Mushrooms, Green Beans & Onions
2 mandarins & grapes

Sunday

Fry: bacon, mushrooms, scrambled eggs and wholemeal toast (HEb)

28g cheese (HEa)

Pear, oranges, grapes

Mixed peppers

Roast peppered ham, roast potatoes with mixed vegetables

Spanish Orange Cake/8 = 5.5 syns

http://www.slimmingworld.com/recipes/spanish-orange-cake.aspx

Monday

Scrambled Egg with wholemeal toast (HEb)

2 oranges

Peppers snack

Cross Trainer 15 minutes = 120kcals
Baked Potato with 28g cheese (HEa)
Extra cheese = 6syns

Grapes + Kiwi
Mullerlight yoghurt

Stew Irish Stew

Pear
Orange Cake = 5 syns
Herbal Tea

Tuesday

Omelette with ham, tomato & cheese (HEa)
Salad: Ham, lettuce, tomato, apple, pear
Grated Cheese = 1.5 syns
Wheaten = 3 syns
1/2 slice of crusty roll = 1 syn

Kelloggs Fibre Plus Bar (HEb)

Lamb and butternut squash thai curry with rice = 3.5 syns

Boiled Cake = 6 syns

Kiwi - Oranges - Grapes

Home made doritos

Wednesday

Apples, 2 Oranges, Kiwi

2 Alpen Light Bars

Mullerlight

Lamb Curry = 3.5 syns

Baked Potato with cheese (HEa)

Orange and Kiwi

GYM

Shepherds Pie

Makes 8 Portions

EE= 2syns per portion

450g swede
450g potato
A small handfull of fresh parsley
2 tbsp very low fat natural yogurt
salt and freshly ground black pepper
Fry light
1 onion
2 carrots
2 garlic cloves
400/500g extra-lean minced beef
1 tbsp tomato puree = 0.5 syns
1 tbsp corn flour = 3.5 syns
400ml beef stock
2 tbsp Worchestershire sauce
1 bay leaf
1 tsp dried oregano
1 egg

Method

1. Preheat the oven to 220c/Gas 7.

2. Peel the swede and cut into chunks. Boil until tender and then drain and mash until smooth. Chop the parsley and stir into the mash with the yogurt and seasoning to taste.

3. Fry off the onion, add the mince, fry until brown before adding the carrots. Cook on a gentle heat for 20 minutes.

4. Add the garlic, tomato and cornflour increase the heat and cook for a few minutes. Add the stock, Worchestershire sauce and bay leaf. Simmer and cook out (30-45 minutes).

5. Transfer the mixture into one large, or four individual, pie dishes and top with the swede mixture. Beat the egg, brush over the top and bake for 15-20 minutes until slightly golden.

Philadelphia Carbonara

Serves 3

EE = 2 syns per portion

Ingredients

• 300 g spaghetti
• 3 rashers bacon cut into stripes
• 90 g Philadelphia Light / Light Garlic and Herbs (28g = 2syns) = 6syns
• 1 egg yolks
• 1 stalks flat parsley leaves picked and chopped
• 150 ml vegetable stock
• Peas
• Button Mushrooms

Instructions

Cook the pasta according to the pack instructions. While it’s cooking fry the bacon pieces in a large pan, add the veg stock and simmer for a few minutes till the liquid is reduced by half.

Beat together the Philly and the egg yolks in a separate bowl. Once the pasta is cooked, drain it and return it to the hot pan, add the bacon and stir through, add the philly and egg mixture and stir through well to combine everything.

Divide between 3 bowls scatter with the parsley and a few shavings of parmesan

Thai Lamb, Butternut Squash and Lime Curry

Serves 4
EE = 7 syns per portion

Ingredients
Spray oil
1 onion, sliced
1 pack of traditionally reared lamb steaks (325g total) cut into bitesized chunks
1 medium butternut squash, peeled and cubed
100g thai red curry paste
400ml tin light coconut milk
400ml chicken/vegetable stock
150g pot of natural fat free yoghurt
28g basil leaves, shredded
28g coriander leaves, shredded
zest and juice of 1 lime

Step 1: Spray oil in large pan, cook onion over medium heat for 8-10 minutes to soften. Transfer to plate and brown the lamb a few cubes at a time.

Step 2. Return onion and lamb and add butternut squash. Stir and cover. Simmer for 10 minutes, take lid off and cook for 5 minutes till juices have evaporated.

Step 3. Stir in curry paste and cook. Cook stirring for 30seconds.

Step 4. Pour in coconut milk, salt and stock. Bring to the boil. Reduce and simmer uncovered for 30 minutes. Check if meat is tender.

*At this stage you can freeze the product or keep refridgerated for up to 2 days*

Step 5. Stir in yoghurt, basil, coriander and lime zest and juice. Simmer for a minute before serving.

Serve on a bed of rice

BOOT CAMP 9/2/11 Food Diary

Saturday
Light fry: frylight, lean bacon (visible fat removed), 2 eggs, mushrooms, slice of wholemeal toast (HEb)
Pint miwadi
Tayto advantage 5 syns

Tomatos with garlic

red pepper
extra lean mince
fat free bacon
28g cheese (HEa)

spaghetti

chocolate cake 10 syns

Sunday

Weetabix (HEb)
250ml milk (HEa)

Sweetner

banana

Roast beef chunk (no fat)

Soup

Spaghetti

Meatballs

Sauce
Low fat soft scoop = 4.5
Curly Wurly less than 1/2 = 2.5
7 syns

Monday
Scrambled egg + toast (HEb)
banana
Soup
300g of olives with garlic = 3
Cheese (HEa)
Thai Lamb & Butternut Squash with Lime = 7
Rice
Fruit
10 syns
Tuesday
Breakfast omelette = 2 bacon (fat removed) 3 eggs, mushrooms, tomato, 28g cheese (HEa)
Soup
71g soft apricots
Rice
Lamb thai butternut squash curry = 7 syns
Tayto Advantage = 5
12 syns
Wednesday
Omelette = tomato, bacon & 28g cheese (HEa)
Plum
Mandarin
Rice with coca cola chicken
Mixed berries with sweetner
Chicken Biriyani = 1.5syns
Fanta Zero
HEb = Kelogs fibre plus

Chicken Biriyani

CHICKEN BIRIYANI

Serves 4 : 1.5syns EE

300g basmati rice

Frylight

1 large onion , finely sliced

1 bay leaf

3 cardamom pods

small cinnamon stick

1 tsp turmeric

4 skinless chicken breasts, cut into large chunks

4 tbsp curry paste (we used Patak's balti paste)) 5 syns

850ml chicken stock

chopped coriander and toasted flaked almonds to serve

Method

1. Soak the rice in warm water, then wash in cold until the water runs clear. Heat butter in a saucepan and cook the onions with the bay leaf and other whole spices for 10 mins. Sprinkle in the turmeric, then add chicken and curry paste and cook until aromatic.
2. Stir the rice into the pan with the raisins, then pour over the stock. Place a tight-fitting lid on the pan and bring to a hard boil, then lower the heat to a minimum and cook the rice for another 5 mins. Turn off the heat and leave for 10 mins. Stir well, mixing through half the coriander. To serve, scatter over the rest of the coriander and the almonds.

Food Diary 27/1/2011 - Week in England

KEEP ON TRACK MOLLY!

Thursday
2 Weetabix (HEb) and 250ml semi skimmed milk (HEa)
3 Slices Fritatta = 2 eggs, mushrooms, tomato, ramiro pepper, courgette
Fruit Salad: Melon, grapes, kiwi, berries
Irish Stew: Carrot, Onion, Oxo, Potatoes, Beef
Scone with cream and jam = 4 syns
12 Maltesers = 8 syns
Total 12 syns

Friday
2 Weetabix (HEb) with milk (HEa) with sweetner
Wholemeal Roll with Coca Cola Chicken filling = 5 syns
Fruit Salad: melon, kiwi, grapes, berries