Low-Syn Breakfast Muffins: Slimming World

I love nothin more than a muffin, but with a typical coffee shop one packing a whopping 400+ calories, what’s a girl to do? Bake her own of course! So, here’s my recipe for low-Syn breakfast muffins.

You could avoid muffins altogether when on a slimming, but I don’t believe in cutting anything from my diet – everything in moderation!

In fact, I find when I ban something from my diet I crave it even more, which often ends in me stuffing everything not just said banned item into my cake hole!

So, inspired by clever Slimming Worlders I’m following on Instagram I thought I’d see if I could bake some low-Syn, yet tasty alternatives.

Okay, they’re never going to taste the same, but they do taste delicious. You can decide if you want to spend 23 Syns on a cafe one or prefer my 1 Syn swap, remember either is fine on Slimming World as long as you factor it in and that’s why I love food optimising!

I made two kinds of breakfast muffins this morning 1) blueberry, banana and syrup, 2) cherry-pie chocolate surprise.

40g of quick cook oats made 5 muffins so if you use your HEX B allowance, both muffins work out at around 1 Syn each. Specially, the blueberry and banana muffins work out at 1.1 Syns and approx. 100 calories) and the cherry-pie chocolate surprise ones are 1 Syn and approx 88 calories.

I baked the muffins in standard fairy cake cases (2 tsp. of mixture), so if you choose to use bigger cupcake or muffin cases you’ll need to up the Syn value per muffin.

Ingredients:

Blueberry, banana & syrup

  • 20g blueberries (0.5 Syn baked)
  • 1 small banana (4 Syns baked)
  • 40g of quick cook oats
  • 1 large egg
  • 1 Muller Light toffee yoghurt
  • 1-2 drops of essence (I used salted caramel)
  • 2 tsp. Sweet Freedom syrup

Method:

  1. Pre-heat oven to 160 for fan assisted.
  2. Line a baking tray with cake cases.
  3. Mix all the non-fruit ingredients together.
  4. Spoon 1 tsp. of the wet ingredients into each case, add some blueberries and sliced banana, and top with another 1 tsp. of mixture.
  5. Pop in the oven for 30-35 minutes. Halfway through drizzle the syrup and add a few flakes of oats.
  6. Let cool then nom, nom, nom!

Ingredients:

Cherry-pie chocolate surprise

  • 12g of Free From chocolate buttons
  • 40g of quick cook oats
  • 1 large egg
  • 1 Muller Light cherry yoghurt
  • 1-2 drops of essence (I used vanilla)
  • 2 tsp. Sweet Freedom choc shot

Method:

  1. Pre-heat oven to 160 for fan assisted.
  2. Line a baking tray with cake cases.
  3. Mix all the ingredients except the chocolate buttons together.
  4. Spoon 1 tsp. of the wet ingredients into each case, add two buttons and top with another 1 tsp. of mixture.
  5. Pop in the oven for 30-35 minutes. Halfway through drizzle the choc shot and add a few flakes of oats.
  6. Let cool then nom, nom, nom!

Tip 1: why not have just two and serve them with high protein 0% fat Greek yoghurt and extra fruit on the side for speed?

Tip 2: well done you avoided the shop bought muffin, so now you can reward yourself with an extra special coffee to go!

Tip 3: freeze them!

Nutty Apple And Raisin Protein Porridge: Slimming World Recipe

Apple raisin porriage
Slimming World friendly apple and raisin nutty porridge

 

Lover or hater, porridge it’s a great way to boost your protein intake, given it has the highest protein content of all the cereals, so park those sugary flakes!

Porridge is an ideal breakfast choice for slimmers – fibre rich foods are typically low in calories, but are also quite filling, which helps to reduce food intake when dieting. Plus, there is infinite ways to adapt porridge, so you’re bound to find a combination you like.

Pease porridge hot,
  Pease porridge cold,
Pease porridge in the pot,
  Nine days old.
Some like it hot,
  Some like it cold,
Some like it in the pot,
  Nine days old.
 

Source: Pease Porridge by Mother Goose

Porridge is a great way to warm you up on a cold morning, but also perfect for providing you with enough energy for the first half of the day. Porridge helps stabilise blood sugars, so you’re less likely to reach for a mid-morning snack!

golide locks polyvore
Goldie Locks & the 3 Bears: Source – Polyvore

 

This morning I had a personal training session at The Barbell Training Complex (I’ll post about my experience soon!) to help with strength training, so what better way to prepare for my workout than with a bowl of protein packed porridge?

This bowl of porridge contains 428 calories and is 6 Syns on Slimming World (SW). I tend to use my Syn allowance for adding good fats to my diet like nuts, avocados etc. rather than sweets or chocolate, but if you’d prefer to make this bowl for less, simply leave out or reduce the ingredients with Syn allocations.

Nutty Apple And Raisin Protein Porridge Recipe

Ingredients:

  • 40g of preferred oats (I use Flahavans quick oats) HEX B allowance or 7 Syns
  • 1 cup of unsweetened almond milk (or milk) part of HEX A
  • 1 grated apple (I used a gala red apple) 0 Syns as we don’t cook it!
  • 1 mini box of raisins for 2 Syns
  • 1 tsp. honey for 1 Syn
  • 3 hazelnuts, chopped for 1 Syn
  • 3 almonds, chopped for 1 Syn
  • 1 tsp. cinnamon 0 Syns
  • 1 tsp. Linwoods’ flaxseed, sunflower and pumpkin seed for 1 Syn

Method: 

  1. Grate the apple and chopped the nuts and set aside.
  2. Put the oats and cinnamon in a pan and toast.
  3. Add the milk and cook until you get the desired consistency.
  4. Remove from the hit and stir in the grated apple, raisins and flaxseed mix.
  5. Top with chopped nuts and drizzle the honey.

 

porriage to stone

 

If you give this recipe a go, please do leave a comment on this blog post or tag me on Instagram @bloodsweatchias #bloodsweatchias

Subscribe to my blog for email alerts on Slimming World friendly recipes, to hear about my personal journey and for more tips on how to eat, move, laugh more.

Happy munching!

Lisa-Marie XOXO

 


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Slimming World Survival Kit Winner & Top Tips for Staying On Plan

and the winner is.PNG

And the winner of my Slimming World Survival Kit picked by a random number generator from all the correct entries is @i.am.slimmingjayne !!!

Like I always say, you’ve got to be in it to win it. a huge congratulations to Jayne, please send me a message via Instagram to claim your prize!
iamslimmingjayne

To the rest of my followers a massive thank you for helping me to reach the 200 follower milestone, I hope you’re enjoying following my Slimming World journey.

As part of the giveaway process, everyone was asked to comment below the post with their top tip for sticking to Slimming World and leading a healthy lifestyle. So, even if you didn’t win, why not take 5 minutes to read what everyone had to say.

I have posted all the top tips below for ease and attributed them to the wise, so if you’d like some new Instagram accounts to follow for inspiration check them out!

If you haven’t already, then please do sign-up for email alerts to my blog. I write about my own Slimming World journey, post recipes and ideas for days out with the family.

Here is our winner Jayne’s top tip for Slimming World and leading a healthy lifestyle, along with all the other wise words other entrants shared:

@i.am.slimmingjayne – TIP… Use digital scales to weigh HEX B! I wouldn’t be without mine!

@altis_slimmingworldjourney – use 0% Fage Total to substitute cream cheese for sauces, or salad cream. Also, add a third plate of speed!

@pollyann49 – salads don’t need to be boring, add fruit and HEX A cheese along with all sorts of beans to add texture.

@menzyb9 – portion sizes are important!

@zobobush – best tip is to plan ahead so you’re never left to impulse buy, also batch cooking!

@slish66 – best tip is always plan your meals.

@louxbooks – write down your Syns or you can go over!

@suejok – batch cook! I try to plan a week of meals ahead, write everything down (at the time) and try different recipes to keep it interesting. It also helps to have plenty of free food in the fridge/cupboard.

@bootsieboo11 – have a stock of freshly made veg soup in the fridge for a delicious lunchtime meal.

@Nicole_sw_targetmember – always weigh and measure your food.

@paula_sw_foodie – my best advice…. batch cooking is the way forward! Save time and keep on plan with no excuses!

@amandabessie1 – always stay true to yourself and never dodge the scales or give in to temptation, stay strong!

@ali.parry – water, water, water!

@zha_sw_pbc – teeny choc drops (12 is 1 Syn!) a lovely low Syn choc hit.

If you’ve hit a Slimming World brick wall, are just feeling a little meh, or just fancy trying a new recipe, check out my previous blog posts for inspiration:

 

READ: Top tips for feeling less meh and a little more moi >>>

READ: Top tips for getting back in the Slimming World saddle >>>

COOK: Slimming World EESP meatball ratatouille bake >>>

COOK: Slimming World EESP mini breakfast quiches >>>

COOK: Slimming World Nutella toffee baked oats >>>

COOK: Slimming World low Syn Nutella waffles >>>

 

Happy munching!

Lisa-Marie XOXO



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Top Tips for Feeling Less Meh & More Moi: Slimming World

Meh

Some days you wake up feeling flat, and I don’t mean in a toned svelte kind of a way, I mean the ‘meh’ way. When meh hits, it’s tempting to pull the duvet over your head, skip the gym and seek comfort in food and undo your Slimming World hard work, so here are my top tips for feeling less meh and more moi.

Last Sunday I woke up feeling meh – it’s an actual word I promise!) It means ‘expressing a lack on interest or enthusiasm.’ I felt like I hadn’t had enough sleep, I probably hadn’t given the number of trips to the loo you need to make when pregnant, so felt groggy and generally bummed out for no reason, given I’d just woken up.

Now, typically on a Sunday morning I meet a friend for a spinning class at 10am followed by a coffee and catch up. Last Sunday however I wasn’t feeling it and debated bailing on her. As I lay in bed I began to scroll through my Instagram newsfeed and it became apparent I wasn’t the only one experiencing a meh morning.

When meh hits, it’s tempting to pull the duvet over your head, skip the gym and seek comfort in food.

I decided that if I stayed in bed and didn’t do my planned exercise for the day, I’d probably lounge around for a bit, have breakfast and beat myself up for… a) going totally off-plan Slimming World wise the night before, b) not going to spin, and c) eat more crap. So, I decided to get up and off my arse and kick meh’s butt right outta town.

I re-read my own blog post for getting back in the Slimming World saddle after an off-plan weekend – well you’ve got to practise what you preach right? I kept my date with the spin bike and my friend, made delicious healthy meals, and was kinder to myself.

 

meh cat


Top Tips For Feeling Less Meh & More Moi

  • Get up

When you feel meh (and I don’t mean sick/unwell) don’t wallow in bed, it rarely makes you feel any better and often sets you up for a bad start to the day. Instead, get up – make a tea/coffee, have a shower and plan an outfit for the day that makes you feel good.

  • Get planning 

Having a plan in place means we’re more likely to feel motivated to carry it out. You don’t need to write it down (although it helps) but think about what you have to get done, what you’d like to do, how you can make fit in some exercise, and your meals.

  • Get breakfast

Breakfast is the most important meal of the day, so don’t skip it. People who eat breakfast tend to have more energy, perform better and eat healthier through the day. Make it exciting, not repetitive. Short on time? Try overnight oats, fruit salad and toast.

  • Get a move on

Plan some exercise into your day – walk to work / the kids to school, cycle, fit in a lunchtime run, book a class. Exercise not only helps burn calories it heightens our mood, helps our bones to become stronger and lessens the risk of osteoporosis later in life.

  • Get chatting

As the BT advert famously said “It’s good to talk” and it’s true. If you can, have a real conversation, don’t text. Arrange to meet a friend, go for a walk after work with your other half, call your mum! After all, a problem shared is a problem halved 😉

  • Get cooking

You’ve planned your meals so there’s no need to worry about not having the right ingredients / enough time. Make food from scratch, add as many vegetables for speed and colour as you can – search Instagram for some great ‘fake-away’ meal inspiration.

  • Get entering

If you’re short of cash or fancy a pick-me-up, search Instagram for giveaways. Lots of Slimming World members (including myself) run giveaways for follower milestones, so it’s a great way to win some swag and spur each other on – you’ve got to be in it to win it!

Hopefully you’re now feeling more motivated to get up and get on, but if you don’t that’s okay too. Just don’t let meh ruin your Slimming World journey and undo the hard work you’ve already done. Be kind to yourself, we can’t be shiny, happy people everyday!

Happy munching!

Lisa-Marie XOXO



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Meatball Ratatouille Bake: Slimming World EESP Recipe

 

Meatball ratatouille
Meatball ratatouille bake – perfect for Slimming World Extra Easy SP meal plan.

 

I have a new favourite low Syn dish and there’s no sign of a starchy carb in site, making it an ideal meal when sticking to the Slimming World Extra Easy SP (EESP) plan. I am dedicating this post to my good friend Kim Howells who requested I put it on the blog!

This hearty dish is a perfect winter warmer, one for all the family and amazingly low on Syns, if following Slimming World. There’s no need for heavy carbs like pasta and potatoes and therefore is a great meal option if you’re following the Club’s EESP plan.

meatball meme

For this recipe I used the low fat mini meatballs (pack of 20 and only 1/2 Syn each) from Muscle Food – if you haven’t checked these guys, you should!

I’m not sponsored by Muscle Food, but have been using them for years. The quality and size of portions are so generous compared to the supermarkets, it’s cheaper too and they deliver to your door! If you decide to give them a try, use my referral code DM401176 and they’ll add in some FREE MEAT!

I tweaked the meatball and ratatouille recipe from the Slimming World EESP plan, to use up what I had in the fridge/cupboard and to add some more speed vegetables to hopefully boost my weight-loss this week.

This week I am trying to follow the EESP plan to limit potential weight gain after I fell off the wagon last weekend (read my blog post for tips on getting back on track). I will let you know how switching plans works out for me at the end of the week.

I also choose to make this dish as a bake and used my second (you get two when pregnant on Slimming World) Healthy Extra A (HEX) portion for the cheese. I opted for two types of cheese – 1/2 (35g) of lighter mozzarella and 1/2 (20g) of lighter cheddar.

So, if you’re looking for inspiration while following the Slimming World EESP plan, or just fancy a filling and tasty twist on a classic for the whole family to enjoy, I can highly recommend this meatball ratatouille bake – you won’t be disappointed!

Recipe:

Ingredients:

  • Fry Light low calorie cooking spray
  • 4 spring onions
  • Generous handful of spinach
  • Meatballs (I used Muscle Food’s less than 5% fat, pack of 20)
  • 1 tsp. dried mixed herbs
  • Salt and freshly ground black pepper
  • 1 small onion
  • 1 small yellow pepper
  • 1 small courgette (I didn’t have any)
  • 1 baby aubergine
  • 1 bay leaf
  • 400g can chopped tomatoes with garlic
  • 2 tbsp. freshly chopped parsley

Method:

  1. Pre-heat a fan oven to 200c.
  2. Chop all the vegetables into small chunks/slices.
  3. Spray a casserole dish with Fry Light. Put in the meatballs and bake for 10 minutes.
  4. Meanwhile prepare the sauce. Peel the onion and chop finely. Halve and de-seed the pepper and chop finely. Trim the courgette and aubergine and chop finely. Place in a saucepan along with the bay leaf and chopped tomatoes. Season well, bring to the boil and simmer for 10 minutes until tender. Set aside.
  5. Grate any cheddar and chopped the mozzarella (I did half and half).
  6. Remove the dish from the oven.  Place the spinach on the bottom of the dish and layer the chopped spring onions on top, and replace the meatballs on top. Pour over the sauce and sprinkle/layer on the cheese(s).
  7. Place in the oven for a further 20-25 minutes until the cheese is golden brown.
  8. Serve with a side of tender-steam broccoli for extra speed vegetables.

Share the love!

If you try this recipe, leave a comment below or tag me in your creations on Instagram @bloodsweatchias #bloodsweatchias. And, if you haven’t seen already, I am currently running a giveaway on there for a chance to win my Slimming World Survival Kit!!!

 

All prizes in squares
Head over to Instagram for your chance to win my Slimming World Survival Kit!

 

Subscribe to my blog for email alerts on more Slimming World friendly recipes, to hear about my personal journey and for tips on how to eat, move, laugh more.

Happy munching!

Lisa XOXO

 

 

 

200 Follower Giveaway: Slimming World Survival Kit

Instagram at 200 Followers

Wow 200 followers on Instagram!!! I’ve seen a number of Slimming Worlders run giveaways in order to give something back (we’re just such damn nice supportive people!) so, as a thank you I’m giving you the chance to win my Slimming World Survival Kit, crammed full of essentials that make my weight-loss journey a little easier.

Survival Kit
WIN my Slimming World Survival Kit over on Instagram!

First, seriously thank you all for the amazing support – your encouragement and awesome food pictures have been so helpful and I love hearing about your stories and seeing your incredible weight-loss transformations!

If you’re not currently following my journey on here or Instagram, please do for your chance to win this bundle of awesomeness.

Anyway enough about me, here’s how to enter:

  1. Follow me on Instagram and comment on the competition post photo with your best Slimming World tip to spread the word.
  2. Share (re-gram or screen shot) the competition post and share it on your feed. Use the hashtag #bloodsweatchias so I know you’ve entered!
  3. Tag a mate who’d love this haul (not essential but appreciated).

Rules and boring stuff:

Competition closes at midnight 15/02/18. Open to UK residents, age 18+ age. This giveaway is no way endorsed or sponsored by Slimming World UK, Instagram or any other third party.  No purchase necessary, it’s just a thank you and for fun

 

 

All prizes in squares
WIN My Slimming World Survival Kit on Instagram!

 

Contents of my Slimming World Survival Kit:

  • 1 X Food and exercise diary from Tiger UK
  • 1 X Fry Light low-fat cooking spray
  • 1 X Slimming World Little Book of Soups
  • 1 X pack of Kallo chicken stock cubes
  • 1 X Whitworths Shots orange & chocolate seed
  • 2 X Slimming World Hi-Fi bars
  • 1 X Options Belgian hot chocolate sachet
  • Selection of my favourite herbal teas

Share the love!

If you like this giveaway please leave a comment below, perhaps about the thing you’d like to win most and don’t forget to head over to Instagram to take part!

Subscribe to this blog via email for alerts on more Slimming World friendly giveaways and recipes and to hear about my personal journey.

Good luck!

Lisa XOXO

Hashtag reminder

Mini Breakfast Quiches Slimming World EESP

 

Breakfast quiche in tub
Syn free mini breakfast quiches perfect for Slimming World Extra Easy SP Plan

These very easy and moreish mini breakfast quiches are perfect for those on the Slimming World Extra Easy SP plan. They are Syn free and packed full of protein to keep you fuller for longer and speed vegetables to boost your weight-loss results.

I made a batch of mini quiches take to last week’s weigh-in as it was also Free Food Friday, where slimmers were encouraged to bring Syn free foods to share and nibble on – these quiches went down a storm and I was asked for the recipe so here it is!

After falling off the Slimming World wagon last weekend (read my last post) I’m trying out the Extra Easy SP plan to speed up results and limit potential gains, and these breakfast quiches have so far been a God send to snack on morning, noon and night.

So, if you’re looking for some new Extra Easy SP recipes to try out I can highly recommend these mini quiches, they’re great for breakfast or handy for lunch – and who doesn’t need a Syn free pre-dinner snack when then get back late or prepping food?

 

funny-women-quickie-quiche meme
Funny Women ‘Quickie-Quiche’ Meme.

 

Recipe:

This recipe was adapted from Slimming World’s Mini Quiche Muffins.

I chose to use a mixture of bacon and vegetables the first time round, but later tried some smoked salmon and ham options, so I’ve detailed all three below, but feel free to experiment! I’ve added SP next to ingredients for ease of reference.

Ingredients:

Main quiche mix

 

  • Fry-light low calorie cooking spray
  • 300g fat-free cottage cheese (P)
  • 4 large eggs (P)
  • Salt & pepper to taste

Bacon & vegetable mix

All the main quiche mix, plus:

  • Bacon medallions x (12) or pack of lardons (P)
  • Mushrooms
  • Cherry tomatoes
  • Red onion
  • 1 tsp. mixed herbs

Smoked salmon & vegetable mix

All the main quiche mix, plus:

  • 1 spring onion
  • 1 tsp. chilli flakes
  • Mushrooms
  • Cherry tomatoes
  • Ready cooked smoked salmon

Ham & vegetable mix

All the main quiche mix, plus:

  • Sliced cooked ham
  • Mushrooms
  • Cherry tomatoes
  • Red onion
  • 1 tsp. mixed herbs

Method:

  1. Preheat your oven to 180°C/160°C Fan/Gas 4.
  2. Lightly spray 12 muffin cases with low-calorie cooking spray or use silicon cases.
  3. If making the bacon batch, place the medallions in the tin and cook for 10 minutes.
  4. In a bowl, mix the main quiche mix together with a fork until mixed together well.
  5. Spoon the mixture into the cases and add toppings of your choice.
  6. Bake in the oven for 25-30 minutes or until golden brown.

 

Breakfast quiche tray
Slimming World mini breakfast quiches – bacon, mushroom, red onion and tomatoes.

 

Tip: Store them in an air-tight container and in the fridge – perfect for snacking on any time of the day of night!

Share the love!

If you try this recipe, leave a comment below or tag me in your creations on Instagram @bloodsweatchias #bloodsweatchias.

Subscribe to this Blog for email alerts on more Slimming World friendly recipes, to hear about my personal journey and for tips on how to eat, move, laugh more.

Happy munching!

Lisa XOXO