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

 


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

 


 

 

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

 

 

 

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

Getting bucked off & my tips for getting back in the Slimming World saddle

Slimming World is like riding a horse. When you get bucked off, you’ve got to get right back on and ride. We’ve all done it – had one of those days/weeks/events that sends us into the loving arms of the biscuit barrel or wine bottle. The key is to get back in the saddle, take the reins and occasionally give yourself a kick in the sides to remind yourself why you started and who’s boss. So, inspired by this weekend where I came a cropper, here’s my top tips to spur you on and get back on the Slimming World horse..

Slimming World is like a horse

Odds on favourite

Last week I decided to try the Extra Easy SP (EESP) eating plan. It took a little while to get my head round, but I found planning my meals and snacks at the start of the week really helped hit my stride.

I managed 5 EESP days and 7 days on-plan. I didn’t crave or need as many Syns and used only 63.5/105. I also achieved 240 minutes of Body Magic. So, feeling pretty smug, I headed off to my weekly weigh-in (Fridays) laden with yummy Syn free breakfast quiches for the classes’ Free Food Friday celebration.

Out of the running

I practically galloped onto the weighing scales in anticipation of a good loss (I’d set a target to lose 1.5lb) so imagine my disappointment and surprise when I gained 1.5lb!!!

Big boned horseNow, I should probably add at this point that I am with child (baby #2 due 1st August) so I will inevitably make healthy gains during my Slimming World journey. However, I couldn’t help feel a little cheated that my hard work hadn’t paid off.

I stayed for the meeting, which helped pick me up and stuck to my planned meals until the evening when I went wild. I ate double portions (all be it good food to start), added homemade chips (not planned or EESP) and then troughed at pick-n-mix.

The next day was pretty much the same. I scoffed a huge chocolate brownie and nibbled on some Millionaire shortbread followed by a McDonalds wrap for lunch. Then in the evening I ate cheese and crackers (not portioned or slimming friendly) followed by some orange Matchmakers and mini shortbread biscuits.

 Top tips for SW slip ups

Top tips for getting back in the saddle

1)    Don’t whip yourself – write it off

There is absolutely no benefit to beating yourself up about your disappointments or failures. Pick yourself up and dust yourself off. Remember it’s not a one-horse race, Slimming World is a journey and you’d bound to have the occasional miss-hap. Accept it and if you can learn from it – where did you go wrong? What could you have done differently? What can you do better/try next time?

2)    Give yourself a head start – plan

You’ve heard it before but failing to plan is planning to fail. Set some time aside at the end of each week to reflect on your successes and think about the improvements you want to make. Consider some of the big things/events happening over the next week – what challenges might you face? How do you plan to overcome them and what help will you need? Complete a weekly meal planner and make a shopping list of any essentials you need to buy.

3)    Reined in – EESP & reduce Syns

To minimize potential gains following a bad day/week try the EESP plan for a week or few days to reset your body and speed up your metabolism. Prep food ahead for those busy days and make extras. If you can reduce your Syns (but don’t punish yourself). Prepare and stock up on quick and healthy snacks like Slimming World hummus and crudities, fresh fruit, fat free cottage cheese and yoghurts, nuts (remember to Syn as appropriate or use as part of your Healthy Extra B). Try my recipe for Syn free quiche – perfect morning, noon and night?  

4)    Hitting your stride – Body Magic

Planning in exercise at the start of the week by booking gym classes or deciding to walk the kids to school, cycle to work or schedule a lunchtime jog can help up your Body Magic and burn some extra calories and we’re less likely to cry off. Think about what stops you exercising and how you can get over these hurdles. If you don’t like exercising on your own make plans with a friend, if you can’t get to the gym while looking after the kids why not run around the park while they cycle?

5)    Winning the race hands down – Reflection

Steps 1-4 should help you go the distance, but make sure you factor in some time to check-in on your progress and reflect on your achievements. Mid-way through the week sit review how you’re doing. Is your meal planner helping? Do you need to make some tweaks? Do you need to stock up on fresh fruit and vegetables? Have you achieved your planned Body Magic activities? At the end of the week list 5 great things about the week, any tips you learnt from group, new recipes you want to try, your weight loss for the week, but also your total loss so far.  

Most importantly, remember why you started your Slimming World journey and that by simply joining you’ve made a huge step in the right direction. I hope my personal downfall has helped reaffirm we’re only human and while it’s easy to veer off track from time-to-time, it’s just as easy to get back in the saddle

If you enjoyed this post, please let me know by commenting below. Subscribe to this Blog. to follow my Slimming World journey and for other tips on how to eat, move, laugh more. You will find my visual food diary over on Instagram and me tweeting using the @ handle (@bloodsweatchias) so come follow and let’s support each other!

Happy slimming,

Lisa-Marie XOXO

 

 

*Slimming World has worked with The Royal College of Midwives to develop its policy on the best way to support members’ pregnancy.