As with many other Slimming World books this can be bought directly from the website if you’re a member. Ingredients and methods are very clear. Syn values are clearly shown too. There are hints and tips for those of us who aren’t professional chefs. There’s also a handy conversion chart in the back. If you’re anything like me you’re always looking up these on the Internet whilst trying to cook.
The recipes are in these different categories: starters & salads; meat & poultry dishes; fish dishes; rice, lentils & pulses; vegetable dishes; and desserts. So you can cook a simple main meal for the family or go all out and create an Indian banquet! I love the added extras such as salads and side dishes that make the meal more filling and interesting.
Here’s a complete list of the dishes included in the book:
To follow on from yesterday’s post about fruits (List of Fruits and their Calories), here is a list of vegetables and their calories. Each food item is shown per 100g. Calorie amounts are approximate and you should use your own judgement. Please leave a comment if you spot any mistakes or if there are items you’d like me to add.
Per 100g of product
Artichoke (cooked) – 47 Kcal
Asparagus (boiled) – 24 Kcal
Aubergine (cooked) – 15 Kcal
Baby corn (boiled) – 24 Kcal
Baked beans (tinned) – 78 Kcal
Beetroot (boiled) – 44 Kcal
Broccoli (raw) – 31 Kcal
Broccoli (boiled) – 24 Kcal
Brussel sprouts (boiled) – 35 Kcal
Butternut squash (boiled) – 39 Kcal
Cabbage (boiled) – 15 Kcal
Carrot (raw) – 43 Kcal
Carrot (boiled) – 22 Kcal
Cauliflower (boiled) – 28 Kcal
Celeriac (boiled) – 15 Kcal
Celery (raw) – 7 Kcal
Courgette (raw) – 18 Kcal
Cucumber (raw) – 19 Kcal
Gherkin (pickled) – 67 Kcal
Gourd (cooked) – 17 Kcal
Green beans – 24 Kcal
Green pepper – 15 Kcal
Kale (boiled) – 28 Kcal
Leek (boiled) – 21 Kcal
Lettuce – 14 Kcal
Mushrooms (raw) – 15 Kcal
Onion (raw) – 38 Kcal
Parsnip (roasted) – 75 Kcal
Peas (tinned) – 55 Kcal
Potato (baked in skin) – 109 Kcal
Potatoes (chipped and baked in Frylight) – 70 Kcal
Potato (chipped and fried) – 205 Kcal
Potatoes (new, boiled) – 72 Kcal
Potatoes (roasted in oil) – 150 Kcal
Pumpkin (boiled) – 46 Kcal
Radish (raw) – 12 Kcal
Red pepper (raw) – 27 Kcal
Spinach (raw) – 25 Kcal
Spring onion (raw) – 25 Kcal
Sweetcorn (tinned) – 86 Kcal
Tomatoes (raw) – 18 Kcal
Turnip (boiled) – 22 Kcal
Yellow pepper (raw) – 27 Kcal
Sweet potato (boiled) – 76 Kcal
Need help preparing vegetables? Checkout these links:
We all know that we should eat more fruit, but how can we make wise choices with regards to calories? So a regular banana with 95 Kcal is a better than a Mars Bar with 229 Kcal. But an apple is a better choice over the banana, having just 82 Kcal. I’ve put together a table of many fruits to help out those calorie counting. Please be aware that I may have made mistakes so use your own judgement. I have only included fruits which are commonly used as sweet items of food. I have include more savoury fruits, such as tomatoes and peppers in my vegetables list(List of Vegetables and their Calories).
All values are for fresh/raw versions of the fruits unless otherwise shown. I haven’t included tinned or frozen fruits as values are readily available on packaging.
Apple – 1 medium 82 Kcal
Apricot – 1 medium 16 Kcal
Avocado – ½ medium 160 Kcal
Banana – 1 medium 95 Kcal
Blackberries – 75g 19 Kcal
Blackcurrants – 75g 21 Kcal
Blueberries – 75g 32 Kcal
Cantaloupe melon – medium slice 22 Kcal
Cherries – 90g 43 Kcal
Clementines – 1 medium 28 Kcal
Cranberries – 75g 17 Kcal
Damson – 75g 28 Kcal
Fig – 1 fresh 37 Kcal
Fig – dried 50g 104 Kcal
Galia melon – medium slice 27 Kcal
Grapefruit – 1 medium 68 Kcal
Grapes – 75g 45 Kcal
Greengages – 75g 26 Kcal
Guavas – 60g 16 Kcal
Honeydew melon – medium slice 32 Kcal
Kiwi – 1 medium peeled 49 Kcal
Lemon – 1 medium 19 Kcal
Lychees – 75g 44 Kcal
Mango – 1 medium 66 Kcal
Nectarines – 1 medium 60 Kcal
Orange – 1 medium 56 Kcal
Papaya – ½ medium 41 Kcal
Passionfruit – 75g 27 Kcal
Peach – 1 medium 50 Kcal
Pear – 1 medium 60 Kcal
Pineapple – 60g 25 Kcal
Pomelo – 1/4 medium fruit 75 Kcal
Plum – 1 medium 36 Kcal
Raspberries – 60g 15 Kcal
Rhubarb (stewed without sugar) – 5 tbsp 5 Kcal
Satsuma – 1 medium 54 Kcal
Strawberries – 70g 19 Kcal
Tangerine – 1 medium 35 Kcal
Watermelon – medium slice 35 Kcal
Please comment on this post if you spot any mistakes or if you would like me to add any other fruits to the list.
Need help preparing fruit? Here are some useful links:
I wish the campaign had been around when I was at school. I hated PE. Well to be honest I didn’t hate PE itself. I loved playing netball, hockey, rounders and badminton even though I wasn’t very skilled at the games. I loved working as a team and having fun. I hated… getting changed for PE in front of other girls, wearing tight fitting PE clothes that did not suit me, showing off my legs in a PE skirt, running, wheezing at the back during cross country, fitness tests, being weighed at school, having fat measured at school (only happen once – traumatising!) and worst of all showering communally.
As a primary school teacher I now know a lot of this has changed. Changing rooms usually have cubicles and there’s no communal showering for a start. Girls can often wear shorts or tracksuit bottoms now so don’t have to worry about having lots of flesh showing.
I think most teenage girls feel self-conscious exercising in front of others. This Girl Can has tried to normalise this. Why does it seem alright for boys to sweat doing exercise but not girls?
There seem to be more options for exercising these days. We can take Zumba or other dance classes. There are so many walking, running apps around. We can wear pedometers and track out steps and use social media to support and compete with others which can spur us on more.
I told myself I wouldn’t start exercising until I lost my first two stone. It was amazing how quickly the time went! So I closed the living room curtains, moved the sofa and started an exercise DVD. I was really self-conscious and didn’t want anyone to see me. I was aware of the noise of the floorboards creaking and wondered if my neighbours could hear the elephant stomping noises coming from my house! After 20 minutes I was exhausted!
I know people who’ve done the Couch to 5K plan. I know people who love running. It doesn’t make sense to me. So I downloaded the app and had a go. You start by walking for 5 minutes and then alternating 60 seconds running with 90 seconds of walking for 20 minutes and then a 5 minute cool down walk. I got some running shoes and a running bag and set off. I can’t run. I wiggle a bit and it’s a bit faster than walking. I’m not very good at running uphill. I find it really difficult but I’m having a go. I’m not sure I’ll continue running and following the plan to the letter. I think I’m better walking regularly and alternating with some jogging occasionally when I can manage it. The great news is that the more you weigh the more calories you burn walking or running.
I’ve downloaded some music using Amazon Music on to my phone. I don’t normally listen to music on my phone. I started out by getting some running tracks. These are great as it encourages me to move faster than I normally would. I downloaded Top 100 Running Hits Playlist and Christian Workout.
It’s been a while since my last post. For those of you who haven’t read my Blog before here’s a bit of background.
I’m a female with insulin dependent diabetes and diagnosed with Coeliac Disease in 2016. I’ve struggled with my weight all my life. I lost a few stone on Slimming World in the past and recently lost two stone with Food Optimising on Slimming World.
I’ve been a bit stuck. I’ll admit it! I know you can lose weight with Slimming World and have always rated it. Eating without measuring (much) and never feeling hungry really worked well for me. Adding in Coeliac Disease to the mix has been a bit more tricky. Slimming World try to be helpful and allow sufferers to adapt the Healthy Extras slightly. Added to this I can’t do the Speed Days as it’s not advised if you’re diabetic. Although I did lose two stone I personally felt I needed something to kick start my weight loss again.
Why calorie counting? My husband has impressed me by calorie counting, exercising and losing three stone in a few months. I’ve never wanted to go down this route before because I already count carbs to help calculate my insulin and didn’t want more numbers rolling around in my head! To be honest it sounded too simple. Calories in need to be lower than calories out for you to lose weight. I wasn’t convinced, until I saw it work for my other half.
Getting started… I downloaded MyFitnessPal app which had been recommended to me. I went for the basic version. I entered my age, gender, activity levels (hmm…low) and current weight. Then I put in that I’d like to about 1lb per week. You can adjust this at any time and can even set it up to maintain weight or put on weight if those are things you want to do. The app advised me to try to stick to about 1690 calories per day. The more you weigh the more calories you’re allowed. If you’re more active you’re allowed more calories too.
Food diary… I’m used to recording everything I eat since starting Slimming World. I quick like micro-managing every detail at the moment until I know what I’m doing. You can quickly add your calories, search for items or scan barcodes to add items. Check how sensible the numbers sound as occasionally there may be a slight error.
Exercise… You can add exercise each day and it gives you more calories in your allowance. That’s the kind of motivation I need!
Detail… The app can go into great detail about fibre, vitamins and other nutrients. I don’t really use this as it isn’t my main motivation at the moment.
Weight… You can enter your weight as often as you want.
So far… I’ve lost 5lb this week. I know when starting a new eating scheme I tend to lose a chunk to start off with and then losses are more steady after that.
We’ve had some fantastic cakes from her over the years to help with different celebrations: birthdays, Valentine’s day, a Ruby Wedding, our Wedding. She also makes more unusual bespoke cakes and we’ve had a Shoebox cake for a charity event and a cake to celebrate my husband’s chess team’s promotion!
Since I was diagnosed with coeliac disease I have missed homemade baking. I have had shop bought items but they’re not the same, are they? Emma was planning her Christmas cake orders in the run up to the festive season and asked if we wanted one. A bit of a challenge when it needs to be gluten-free for me and nut-free for my husband. Unlike major companies she cannot guarantee her cakes don’t contain certain allergens but believe me, she is very careful to avoid cross-contamination.
In December 2016 the Christmas cakes were £25 for a simple iced design or £35 for anything a bit fancier. We asked for 3D penguins on ours.
The cake was enjoyed by members of our family and some friends. It was extremely rich with friut and moist because of the alcohol which was applied by Emma at regular points in the production. As it needed to be nut-free too no nuts were added and no marzipan layer. We opted for an extra layer of icing to give a smooth finish.
The models looked great. Emma spends many hours modelling with icing to make wonderful creations.
I’ll definitely be ordering a nut and gluten free cake from Emma on the future. In fact we’ve already ordered a Valentine’s day one. If you’re looking for a unique cake I’d highly recommend her site.
I don’t often have a healthy b option spare at the end of the day but when I do this is a great recipe to try. It uses the 35g of oats, a yoghurt and tonnes of fruit, so a great way to add lots of speed foods.
35 g rolled oats (Mine were gluten free)
1 pot of Muller Light (I used vanilla with choc chips)
1 tub of Quark
Beat the eggs.
Stir in the oats and Muller Light
Spray a frying pan with Fylight and pour in some of the mixture. Cook for about 3 mins per side. They are really hard to turn over but they get easier to do as you practise.
Make a topping by adding Quark and fresh fruit.
Optional: 2 syns if you mix 11g Highlights hot chocolate to the quark and mix it up…delicious!