Synfree Pancakes – Slimming World (GF)

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)
  • 3 eggs
  • 1 pot of Muller Light (I used vanilla with choc chips)
  • 1 tub of Quark
  • Fresh fruit


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!


Diet Coke Chicken – Slimming World (GF)


OK, I finally opened the can and made Diet Coke chicken.  It was really Pepsi Max chicken but you get the idea.

Once you get over the initial horror of putting a fizzy drink into a meal you’ll realise it’s really great.  It actually tastes fantastic!  A lovely, slightly sweet and rich sauce.  As I was eating it I couldn’t believe it was synfree!  This will definitely be one of my regular meals now.


  • 4 chicken breasts cut into pieces
  • Frylight
  • 1 onion sliced
  • 2 peppers chopped into chunks
  • 2 tsp garlic powder
  • 2tsp Henderson’s Relish (or Worcestershire sauce if you can have gluten)
  • 1tbsp of Kikkoman gluten free soy sauce (or regular soy sauce if you can have gluten)
  • 4 tsp tomato puree
  • 8 tbsp passata
  • 1 tsp mixed herbs
  • 1 330ml can of Diet Coke
  • 200ml chicken stock (I used Knorr stock cubes)


  1. Fry the chicken, onion and peppers in Frylight for 4-5 minutes.
  2. Add the diet coke, stock, passata, tomato purée, garlic, Henderson’s Relish, Kikkoman gluten free soy sauce and mixed herbs and stir.
  3. Bring to the boil, cover, reduce the heat to medium-low and simmer for 20-30 minutes, or until the chicken is cooked through.

Serve with: mash, new potatoes, rice…

Looking for more inspiration?  You might like: Chicken Jalfrezi – Slimming World (GF) or Chilli Beef – Slimming World (GF).


Chicken Jalfrezi – Slimming World (GF)

Curries are one of my absolute favourites.  I love experimenting with different ingredients and spices.  For me, it is more about the taste, than the heat of the dish.  You can always add a bit more curry powder but without the right spices it doesn’t always taste right.

Chicken Jalfrezi is a classic curry dish, originally created to use up leftovers by frying them in peppers and onion.  This recipe serves 2 people and is syn-free.



  • 2 chicken breast fillets
  • Frylight
  • 1 large onion sliced
  • 1/2 red and 1/2 yellow peppers deseeded and sliced
  • 1 tin of tomatoes – chopped
  • Salt and pepper
  • 1/2 tsp cumin seeds
  • 1/2 tsp chilli powder
  • 1 tsp garlic granules
  • 1/2 tsp ground ginger
  • 1 tsp curry powder
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • very low fat natural yoghurt and chopped cucumber to serve
  • cooked white rice
Or use beef, port or lamb.


  1. Cut the chicken breasts into strips and fry in Frylight until cooked through.
  2. Spray a separate frying pan with Frylight and add the cumin seeds, onion, peppers, garlic and ginger and fry for about 8 minutes.
  3. Transfer the chicken to the mixture and stir well.
  4. Add the curry powder, chilli powder, cumin, coriander, salt and pepper and fry for 1-2 minutes.
  5. Stir in the tomatoes.  Cover, reduce the heat to low and cook for about 5 minutes.
  6. Serve with a side dish of very low fat natural yoghurt and chopped cucumber.

Like curries?  You might enjoy Easy Tikka Masala Sauce – Slimming World or Gobi Chana Curry – Slimming World.

Chilli Beef – Slimming World (GF)

A speedy mid-week recipe for Chilli Beef.  I used chunks of beef but you could use mince or Quorn if you’d like.  It’s great for making up in bulk and freezing for future meals.  Mine was served on a bed of crushed Charlotte potatoes.  You might like it on rice or as a topper for your baked potato.

The meal is free on Slimming World and gluten free.

Chilli beef on bed of crushed Charlotte potatoes


  • 200g beef pieces
  • 1 Knorr beef stock cube
  • 1 onion diced
  • 2 carrots in slices
  • 1 aubergine diced
  • 1/2 tin of sweetcorn
  • tin of red kidney beans
  • tin of baked beans
  • 2 tins chopped tomatoes
  • 2 tbsp chilli flakes
  • 2 tsp chilli powder
  • 1 tsp dried thyme
  • Frylight
  • boiled Charlotte potatoes


  1. Lightly fry the onion in Frylight for a few minutes.
  2. Add the beef pieces and cook thoroughly.
  3. Add the carrots and aubergine and lightly fry for 3 minutes.
  4. Add the sweetcorn, kidney beans, baked beans, tomatoes, chilli flakes, chilli powder and thyme.
  5. Bring to the boil, then simmer for 15-20 minutes.
  6. Meanwhile boil the potatoes.
  7. Put the potatoes on a plate first, lightly crush with a potato masher and then top with the chilli beef mix.

Why not try Chicken Stir-fry with Pak Choi – Slimming World (GF) or Gobi Chana Curry – Slimming World?

Gluten Free – Day two

So this week I went for my gastroscopy.  It wasn’t pleasant but I was very brave and managed with just the throat spray.  It was inconclusive and biopsies have been sent off…so more waiting!  The doctor’s advice at the time was to do whatever I want until the results come in.  I could continue eating the way I was or cut out gluten.  I decided to cut out gluten as the worst thing could only be that I’ve given it up for no reason.  The best that could happen is that I will feel much better.


So my husband was in France this week and called in to a large hypermarket to stock up on some gluten-free supplies.  He also called in at Tescos back in the UK.  My aim is to try lots of different things and most importantly find a tasty gluten-free pasta.  I love pasta.  I can do without bread, cereal and cous cous but pasta has to stay.  I was welcomed today by three bags full of products including: tagliatalle, pasta shells, breakfast cereal (might be a job working out syn value), gluten free sauces, cake mix and yo yo bars.  I called in to Asda to pick up some Kallo gravy and lasagne sheets.  Where do I store all this stuff?  On Slimming World, I’m used to stocking my cupboards to bursting point so that I can make anything from scratch at a moment’s notice.  So at the moment I have a gluten free bucket.  I’ve stuffed it all in a black bucket in the kitchen until I can get around to tidying up and making room.  I should be thankful that we are so blessed to have so much.

Day One

  • Breakfast – overnight oats with raspberries and banana
  • Snacks – Pom bears (3.5 syns), Milkybar buttons 12g (3.5 syns)
  • Lunch – jacket potato, salad, cottage cheese, tuna, watermelon
  • Dinner – rice with sauce made from tomatoes, celery, onion and black-eyed beans
  • Evening – 200ml Chocolate Soya milk

Day Two

  • Breakfast – overnight oats with nectarine and plum
  • Snack – cherry tomatoes, Pom bears original (3.5 syns)
  • Lunch – rice salad with chicken, large fruit salad
  • Dinner – French gluten-free pasta with quark, bacon, basil and tomatoes.
  • Later on I’m going to try the Genius gluten free bread (I’ll let you know…)
  • Evening – 200ml Chocolate Soya milk


I don’t know if I’m feeling better yet or not.  I feel quite positive though so that probably makes me feel somewhat better.  I could just do with a weight loss tomorrow for added motivation.

Gluten-free recipes:



Snacks & Lunches:

Sweet treats:

Weigh in – number 9

Ok…I knew it was coming.  I’ve maintained this week.  I always knew that I’d be taking the scenic route to slimming.  I did this a few years ago and after a while I would often take about 1 month to lose 1-2lbs.  I’m more optimistic this time because I think the Food Optimising has improved over the last few years.  For example: we have fewer healthy options and we are encouraged to eat more speed foods.


So my progress so far is: -2, -3, -1, -1, -1, -1, -1, -1, 0.  (total -11lb loss)

It’s at times like this where I need to tell myself that if I weren’t doing Slimming World I would have gained weight.  I’ve stuck to Food Optimising but I’ve been off work for a fortnight and living a very sedentary lifestyle.  I’m still waiting for my test for Coeliac Disease and feel exhausted all the time.  My diabetes control isn’t too great either.  So all things considered a maintain this week is….good?


I’ve stuck to under 15 syns per day and measured my healthy options.  However, I’ve not really filled up on Speed Foods.  When you are too tired to prepare a meal and too tired to organised getting fresh fruit and vegetables into the house it can be difficult to focus on Speed Foods.  My survival state is grabbing something with carbs and going back to sleep.

After reading some of the other slimming blogs I follow I’ve decided not to be too hard on myself.  I’ve stuck to the fundamental Food Optimising ideas and it’s paid off by me maintaining.  I’m still not feeling well but I’ve downloaded the Speed Foods list and I’m going to try to base every meal around them.freddo

Aims this week:

  • try celeriac mash (I used some for a recipe and the rest is sitting in the fridge awaiting my culinary skills!)
  • make a soup with cauliflower (if it’s any good I’ll be blogging about it)
  • try to keep my syns until the evening so that it’s more of a treat
  • get tested for Coeliac Disease and hopefully make some changes that will make me feel better (if positive expect lots of posts about gluten!)
  • knit mittens to go in Operation Christmas Child shoeboxes – knitting is therapeutic.freddo


You know you’re a Slimming World member when…


You know you’re a Slimming World member when:

  • Your spice rack used to contain mixed herbs, chilli powder and curry powder.  Now you pick up a new spice or herb for each new recipe you try.  What type of coriander do I need: fresh? leaves? ground? seeds?
  • You have a squashed cereal bar in your bag (just in case).  It still tastes nice.
  • You have to buy more chopping boards, knives and tupperware to help with all the delicious meals you are now cooking.
  • When out and about shopping you ‘treat yourself’ with a punnet of raspberries to eat on the way home.
  • You might not offer friends biscuits or cake when they pop over for a coffee, but you do have three full fruit bowls and a dozen different flavoured yoghurts on offer.
  • You ask where the Quark is in your local supermarket and get a look from the assistant that suggests you’ve just disembarked from your spaceship.
  • You have a medical review and you can tell the nurse your weight to the nearest 1/2lb.
  • You get jealous looks from your workmates when you get your lunch out.  Large jacket potato with cottage cheese, baked beans and the largest fruit salad known to man.
  • You’ve become a pro at preparing mangoes, pineapple and butternut squash.  Thanks You Tube!
  • You fill most of your trolley with fruit and vegetables.  The little section at the front holds everything else that you are buying.
  • Your favourite app is the Slimming World one.  It’s great for checking syn values when you’re out and about.
  • Batchelor’s Pasta n Sauce are on offer and you buy enough packets to feed an army.
  • At each 1/2 stone you give yourself a small reward: new haircut, new nail varnish, leisurely soak in the bath.
  • You get excited about the weight loss graph on the Slimming World website.  Who knew GCSE maths would come in handy again?
  • You try every ‘free’ food from the list even if you don’t know what it is.  Quinoa with samphire and a side of pak choi anyone?
  • You go to a Slimming World group and it makes you feel eager to try new recipes.
  • You turn your nose up at salads consisting of only lettuce, tomato and cucumber.  Where’s the sweetcorn, onion, beetroot, carrot, radishes, peppers, apple…?
  • You have a blow out and fall off the Slimming World wagon but you remember your consultant’s words about not throwing the whole vase of flowers away if only one has died.  Then you pick yourself up and carry on.
  • You start to feel healthier as you continue on the plan, with more energy to keep up with younger members of the family.
  • You get excited when the new Slimming World magazine comes out.  Time for some inspiration and motivation.

Three more useful links below:

Tesco – Slimming World FREE foods

Slimming World Kitchen Essentials

Slimming World chips

Slimming World chips

Healthy fish and chips

My favourite Slimming World recipe!  It’s really easy too.

  1. Preheat oven to 220 degrees C
  2. Peel potatoes and cut into chips

    My favourite potato peeler: Jo!e
  3. Spray baking tray with Frylight
  4. Put chips on tray and add more Frylight
  5. Cook for approximately 45 minutes turning at least once

Some people like to parboil the potatoes first but I don’t find that I need to if I cut smallish chips.  If you are doing wedges you might need to parboil them first.

My favourite meal ideas:

  1. Egg, chips and beans – poach or fry eggs in Frylight
  2. Fish, chips and mushy peas – I like poached cod best.  I like to use 1 syn on a level tbsp of tomato ketchup
  3. Steak, chips and petit pois
1 syn per level tbsp

If you like this why not take a look at:


Slimming World Kitchen Essentials

These are my Slimming World Kitchen Essentials



  • Tomatoes (great for syn free sauces and with a Mixed Grill – Slimming World)
  • Chick Peas (padding out curries and for making hummus)
  • Mushy Peas (great with poached fish and Slimming World chips)
  • Baked Beans (jacket potato topping, add to loads of dishes)
  • Red Kidney Beans (add to salads and chillies)
  • Sweetcorn (nice in a quiche, salad or to bulk out a chilli)
  • Tuna Chunks (free in brine or water, avoid ones in oil)
  • Spaghetti Hoops

Sprays, Jars & Tubes:

  • Jars of Bovril or Oxo Stock Cubes (free!)
  • Frylight (use instead of oil to make many delicious fried items)
  • Balsamic Vinegarfrylight
  • Soy Sauce
  • Worcestershire Sauce or Henderson’s Relish
  • Tomato puree
  • Options Hot Chocolate (2 syns per mug) – great in Choc Orange Pot – Low syn


Herbs & Spices:

If you don’t have many herbs and spices yet, you soon will.  Slimming World meals are all about taste!  Start off with these essentials and then add to them when you need them for new recipes.  You’ll soon need a bigger spice rack!

  • Mixed herbs (add to many dishes but especially useful for spaghetti bolognaise)
  • Chilli powder
  • Curry powder



  • Rice
  • Pasta
  • Cous cous
  • Dry Egg Noodles
  • Porridge Oats (35g as a healthy b option) – Slimming World – Overnight Oats
  • Weetabix (2 for a healthy b option)
  • Batchelors Super Pasta n Sauce Cheese & Broccoli (FREE) – needed for Slimming World Quiche
  • Batchelors Super Pasta n Sauce Chicken & Mushroom (FREE)
  • Batchelors Super Pasta n Sauce Cheese, Leek & Ham (1 syn)
  • Batchelors Super Pasta n Sauce Macaroni Cheese (1.5 syns)
  • Batchelors Super Pasta n Sauce Tomato, Onion & Herb (2.5 syns)
  • Tesco Pasta in Sauce, Tomato & Herb (FREE)
  • Batchelors Super Low Fat Noodles Chicken & Herb, dried (FREE)
  • Batchelors Super Low Fat Noodles Chilli Chicken, dried (FREE)
  • Batchelors Super Low Fat Noodles Sweet Thai Chilli, dried (FREE)
  • Slimming World HiFi bars – Lots of delicious flavours. ( 2 small bars is a healthy extra b choice or count eat bar as 3 syns)

Fruits & Veg

Fridge items

  • Milk (measure out for your healthy ‘a’ choice
  • Cheeses (measure out for your healthy ‘a’ choice
  • Fat free yoghurt
  • Fat free cottage cheese