Slimming World - January February 2015

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love
Enjoy the food you love curry, pasta, steak and chips and lose weight
beautifully! It doesnt sound like a diet, does it? Thats because it isnt!
Its Food Optimising, and its going to change your life.
super -charged slimming

Youve probably heard people talk about Slimming World. They eat big portions of real
food with the whole family, theyre never hungry yet the weight drops off! They can
hardly believe it, and neither will you. Because Food Optimising is every bit as delicious,
generous and effective as they say. And for 2015, weve made it even easier its the
only plan anywhere that lets you power up your portions and your weight loss, for
super-charged success that lasts a lifetime.
with you every step of the way

Because we know that forever weight loss goes so much deeper than what you eat,
we support you on every step of your journey at our friendly, inspiring groups all over
the UK and Ireland. Together, well help you achieve things you never thought possible.
unbeatable value
Just 4.95 a week, and joining is half price all through January, saving you 5*.
And if you buy a 12-week Countdown course before 24th January 2015 youll get
free membership, saving 10, and two weeks free!
Find out where,when and how at
slimmingworld.com
0844 897 8000
the UKs
favou
way to rite
lose weigh **
t
*Youll pay just 9.95 at your first group, then 4.95 a week.
**More people in the UK choose to attend a Slimming World group each week than any other weight loss group.
love
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World
NEW
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Power u
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Your ultima
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visit slimmingworld.com/2015
for your free 7 day slim-down plan!
In this issue
on the cover
be inspired
8
Meet the new me

Discover the get-slim secrets that helped Joanne Lloyd
lose nearly 10st and completely change her life
12
My weight-loss wake-up call

Health worries, a wedding, a wardrobe malfunction... the
triggers that led to five fab slimmers losing nearly 30st
20
24
31
82
Break through your weight-loss barriers

How identifying deep-seated negative thoughts and
emotions can help clear the way to success
23
Its crunch time

Our get-wise guide to your favourite savoury snacks
24
Role model
Cover star Naomi Halliday is setting a healthy and confident
example to her daughter after losing 2st 6lbs
31
7 days to a slimmer you

From speedy suppers to weekend specials follow our eating
plan for a week and youll be wowed by the results!
42
Ive carved out a whole new life

Carpenter Sally Stone lost 7st 12lbs after a serious health
scare made her rethink her relationship with food
look, cook, eat

52
The wish list
Give in to your comfort-food cravings and still lose weight

with our lightened-up takes on classic dishes
63
Fab fakeaway
The humble beef burger gets a gourmet makeover
64
Curry of the month

Push the spice boat out with our brilliant chicken balti and
three great side dishes all for just 1 Syn!
67
Easy does it
Cook up our colourful Free frittata delicious hot or cold
70
Midweek made easy

...Extra Easy in fact! Three speedy meals from Slimming
Worlds express recipe book, now out in paperback
73
4 ways with chicken

Spread your culinary wings with our new clutch of recipes
76
Food news
Shop yourself slimmer with the latest savvy low-Syn finds
81
2 SLIMMING WORLD
52
Veggie deluxe
Meals so moreish you wont miss the meat! This issue:
Roasted veg and rocket pesto penne
82
A passion for puds

From steamed sponge pudding to chocolatey mocha mousse
our six seductive desserts are impossible to resist
12
M for men
92
jan/feb 2015
110
I kicked fast food into touch
Royal Navy recruit Haydn Knight is swapping the

rugby pitch for life at sea after losing 7st
97
In thickness and in health

Seven simple ways to thicken your thatch
98
How to be better at banter

Master the art of conversational combat and slim
101
5 health symptoms you

shouldnt ignore
102
Spot it early, help avoid a bigger battle later on
128
102 I lost a life-changing 11 stones

Brendan ODonnell is fitter, healthier, happier
be your best you

109
Nail the look
Say hello to New Years pretty pastel polishes
110
Look your best... at any age

Expert picks to make the most of the skin youre in
113
Why 10 is the magic number

Lose 10 per cent, win big health benefits
116
Your get-fit tool kit

Youre just a hoop, skip and a jump away
from shaping up in the privacy of home
everything else
5
Editors welcome
40
Win an Algarve spa

holiday worth 2,500
47
Win a spa break

worth 1,000
106
Subscribe & save!
118
From the heart
121
Shop the issue
122
Competition/giveaway terms
and conditions
126
Are you our next magazine star?
127
Recipe and advertisers index
128
Last orders
110
Cover credits Dress, 45, Jane Norman. Earrings and bracelet, Lola and Grace.
Photograph: Paul Buller. Hair & make-up: Liz Kitchiner. Styling: Rachel Fanconi.
See p121 for stockists
64
SLIMMING WORLD 3
A
M
N
I
I
S
H
U
T
The delicious, fat free ingredient.

Give your meals a little lift with our naturally fat free Quark, a versatile soft cheese thats
great for cooking, mixing and baking. Available in Original (Syn free), Lemon (1 Syn per 100g)
and Vanilla (2 Syns per 100g), our Quark is sourced from British farms and is full of protein
and low in salt. Its the perfect nutritious ingredient for sweet and savoury dishes.
See our delicious recipes at lakedistrictquark.co.uk
Delicious, nutritious dairy from
editors welcome
Turn your possibility into reality
hen youve struggled with your weight, the idea

of feeling slim, strong and in control of your eating
can seem like an impossible dream. The slimmers
on this page have all been there, and understand what you may be
feeling right now, as has every Consultant who runs a Slimming
World group. I hope their powerful stories resonate and inspire
you to believe that you can lose weight and keep it off no matter
where you are in life, or how many times youve tried before.
At the magazine its our mission to underpin all the amazing
support you experience in group, to get your weight loss off to
the best possible start and keep you losing. Weve packed this issue
full of practical advice to help you make smart choices, bounce
back from slip-ups and unlock deep-seated emotional obstacles that could be
holding you back. Youll also find 40+ pages of warming winter food to fill you up
and help you achieve real results on the scales week by week.
The success stories in this issue show that taking charge of your weight is about
so much more than your appearance. Its an adventure that can transform your
health, your confidence, your career and, indeed, your whole future. As Lubna Baquer
says on page 18: When youve tackled a weight problem, you can do anything you
set your mind to. So make 2015 the year you turn your possibility into reality. Were
with you on your exciting journey, every step of the way.
Elise Wells, Editor
PHOTOGRAPH OF ELISE: PAUL BULLER
Id been heavy my whole life and never

found a diet that worked... Now I tell
anyone wholl listen that just because
youve always had a weight problem, it
doesnt mean you need to keep it forever.
Joanne Jones, 54, lost 6st 13lbs p15
After Id had my children my weight

zoomed. I was caught in a cycle where
Id feel miserable about my size, comfort
myself with food, put on more weight
and feel even worse Now Ive changed
my life for myself, and my family.
I didnt know what to do with my life and

always felt that my weight was holding
me back Two years ago I thought Id
hit a dead end; now my future is looking
brighter than ever.
Haydn Knight, 22, lost 7st p92
Lubna Baquer, 30, lost 6st 7lbs p18
Get in touch! Is there anything youd like to see more of in the magazine? Email us at editorial@slimmingworld.com, write to us
at Slimming World magazine, Clover Nook Road, Alfreton, Derbyshire DE55 4SW, or call us on 01773 546 071
SLIMMING WORLD 5
fLAVOUR INSTANT COFFEE
be inspired
Real-life slimming secrets and smart strategies to help you win at weight loss
Success found!
PHOTOGRAPH: PAUL BULLER. STYLING: RACHEL FANCONI. HAIR & MAKE-UP: LIZ KITCHINER
NAOMI WEARS: DRESS, 80, VIRGOS LOUNGE. SHOES, MODA IN PELLE. EARRINGS, BANK FASHION
WITH THANKS TO JJLOCATIONS.COM. SEE PAGE 121 FOR STOCKISTS
After years of yo-yo dieting and

struggling with her size, Naomis
found the secret of losing that lasts
Read Naomis story, p24
SLIMMING WORLD 7
Meet the
new me
Losing nearly 10st changed Joanne Lloyds life

in ways she could never have imagined
Joanne Lloyd, 35, is a medical placement officer
and lives in Cheshire with her teenage son. Shes
5ft 5ins tall and weighs 11st 6lbs, having lost
9st 13lbs in 20 months at Andrea Sobanskis
Slimming World group in Sale Moor, Cheshire,
now run by Helen Whittaker
Ive had hypothyroidism (an underactive thyroid)
for about 15 years, which contributed to my weight
gain, and I also experienced anxiety and depression.
I felt tired and unwell all the time, had terrible skin,
and suffered from joint and muscular pain. I also
knew I could be heading for a heart attack unless
I lost weight even so, it wasnt until I saw a photo
of myself at my cousins wedding that I decided to
get my weight under control once and for all.
My mum had been to Slimming World and shed
even given me some of her copies of the magazine,
which might have been a subtle hint! So, when I saw
a board advertising a local group, I decided to give
it a go and Im so glad I did. I love the positivity and
support of IMAGE Therapy. Theres always something
to learn from other members new recipes or low-Syn
foods and the focus is firmly on looking ahead.
Food Optimising has never felt like a diet it isnt
restrictive at all. Theres always something I can
have when Im out and about, like a Subway Turkey
Breast & Ham Salad without dressing (brilliant,
as its Free on Extra Easy and Original), and
its easy to adapt my favourite recipes. I used
to crave a takeaway kebab; now I love dipping
Slimming World chips in Free home-made
houmous or tzatziki, or enjoying marinated
skinless chicken or lean lamb and loads of salad.
Im a big Body Magic fan, too. The buzz
I get from being stronger, fitter and healthier
is fantastic. My anxiety and depression have
disappeared, along with my achey joints. And
Ive even discovered that I love running! I couldnt
jog across the park when I first joined group. Ive
set myself the target of taking part in a different
fitness challenge every month for a year. Ive
already completed the Lake District Three Peaks
Challenge and the Manchester to Blackpool bike
ride, and I recently ran my first half marathon.
Ive been on a cycling holiday, tried open-water
swimming and now Im thinking of entering
a triathlon. I feel like a completely new person.
8 SLIMMING WORLD
JOANNE WEARS:
Above: Dress, 99,
Diva. Shoes, Miss
KG at Debenhams.
Earrings and
bracelet, Butterfly
p10: Dress, 25,
Dorothy Perkins
first word
My get-slim secrets
Joanne lets us in on the highs and lows of her slimming journey,
and the tips and treats that spurred her to success
Every time I lost a stone

Id buy myself a reward,
such as a pretty top
in a smaller size, or
a new shade of lippy.
I found that a little
glamming up always
boosted my mood,
even when I was
still a long way
from target.
This is the photograph that inspired

me to join group. As I lost weight, I
would compare myself to this picture
to remind me how far Id come.
A pair of funky new trainers were

a great buy they were a constant,
colourful reminder to kit up, get out
there and do some Body Magic...
I downloaded the Map

My Ride and Map My
Run apps on my iPhone;
they log your distance,
time and speed. I can see
how much Ive improved
since I started, and its
really inspired me to
keep on getting fitter.
Here I am with my wonderful new partner Stuart

after our Three Peaks Challenge in the Lake
District. Hes been the driving force behind my
decision to complete 12 challenges in 12 months,
something I would never have dreamed of at my
biggest. I feel younger now than I did at 20, and
I have a new lease of life. Its so empowering!
Nutty chocolates were my

downfall, so now I enjoy
my Healthy Extra nuts with
a 5-Syn Freddo bar.
Climbing Snowdon two years

earlier my achey joints would
have made this impossible.
My lovely mum
has been my rock
throughout my
weight-loss journey.
Shes always around
when I need someone
to talk to and makes
sure she has a Free or
low-Syn snack ready
to go with my coffee.
Thanks, Mum!
Discovering I
could make a
skinny version
of my favourite
mojito cocktail
for just 5 Syns
was a revelation:
50ml white rum,
1 tsp sweetener,
fresh lime, mint
and ice, topped
up with club
soda. Delicious!
Turn the page for Joannes

favourite fakeaway recipe >
SLIMMING WORLD 9
first word
My go-to
recipe
Just because
you slim down the
fat and cream
doesnt mean
losing the flavour,
as this curry
shows
10 SLIMMING WORLD
Creamy chicken korma
This mild, aromatic curry will save you a stupendous 16 Syns* on Extra Easy!
SIMPLE
Serves 4
(curry only)
Ready in about 45 minutes

Low-calorie cooking spray
3 bay leaves
1 cinnamon stick
1 tsp cardamom seeds, crushed
tsp ground cloves
2 tsp cumin seeds
1 onion, finely chopped
1 tbsp ground coriander
1 tbsp ground cumin
2 tsp mild curry powder
1 tbsp finely grated fresh root ginger
3 garlic cloves, finely chopped
200g chopped tomatoes
4 skinless chicken breast fillets,
cut into bite-size pieces
200ml boiling chicken stock
Salt and freshly ground
black pepper
5 tbsp fat-free natural fromage frais
Small handful of roughly chopped
fresh mint, to garnish
Boiled basmati rice, to serve
1 Spray a large non-stick frying pan with low-calorie

cooking spray and place over a high heat. Add the
bay leaves, cinnamon stick, cardamom seeds, cloves,
cumin seeds and onion and stir-fry for 5 minutes.
2 Add the ground coriander and cumin, curry powder,
ginger, garlic and tomatoes to the pan and stir-fry
for a further 3-4 minutes.
3 Add the chicken and stock and bring to the boil.
Season well, cover tightly, reduce the heat to low and
simmer gently for 20-25 minutes, stirring occasionally.
4 Remove the pan from the heat and stir in the
fromage frais. Scatter over the mint and serve hot
with the boiled basmati rice.
Syns per serving:
Extra Easy FREE
If you like this recipe youll

love Slimming Worlds
Fakeaways book, available
exclusively in Slimming World
groups, priced 4.95 (7.95).
INTERVIEW: HEIDI SCRIMGEOUR. JOANNE PHOTOGRAPHS: PAUL BULLER. STYLING: RACHEL FANCONI. HAIR & MAKE-UP:
LIZ KITCHINER. STILL-LIFE PHOTOGRAPHS: PIXELEYES. SEE P121 FOR STOCKISTS. CURRY PHOTOGRAPH: GARETH MORGANS
RECIPE & STYLING: SUNIL VIJAYAKAR. PROP STYLING: MORAG FARQUHAR. *APPROX SYN SAVING ON A TAKEAWAY KORMA
Ive always enjoyed cooking

and experimenting in
the kitchen and was so
excited to find I could still
enjoy curries when Food
Optimising! I actually
prefer home-made curries
now because I know the
ingredients will be fresh
and healthy, plus theyre
cheaper. Just because
you slim down the fat
and cream doesnt mean
losing the flavour, as this recipe shows. My
partner Stuart is one of the fussiest eaters
I know and he cant tell the difference
between my curry and a high-Syn one!
6 triangles are a Healthy Extra choice

on all plans or just 1 Syn per triangle
Weve
lost over
29st
A party wardrobe malfunction

was the final straw Debbie
I was told I was at real risk

of having a stroke Rochelle
I vowed to lose weight for

my childrens sake Lubna
12 SLIMMING WORLD
I was turned down

for HRT Joanne
motivation found
My weight-loss
wake-up call
These five fabulous slimmers lost nearly
30st between them, each spurred on by
a single, life-changing trigger moment
Lubna before she

lost 6st 7lbs
Rochelle before she

lost 8st 10lbs
Joanne
before
she lost
6st 13lbs
I was determined to
slim into my dream
wedding dress Gemma
Debbie before she
lost 4st 8lbs
Gemma before she

lost 2st 13lbs
SLIMMING WORLD 13
I didnt want to be
a plus-size bride
Gemma Allardyce, 32, works in a Forces recruitment
centre. She lives in North Shields, Tyne and Wear,
with her husband James. Gemma is 5ft 5ins and lost
2st 13lbs at June Pattersons group in North Shields
to reach her 9st 11lb target
didnt meet my husband at a party or a club;

I met him on a Royal Navy type 22 frigate! It
took us a few years to get together, though,
when we were on anti-piracy operations in the
Middle East. Theres little choice about what you
can eat at sea so, for most of my 14 years service,
I was at least 2st heavier than I wanted to be,
yo-yoing between 13st and 11st 4lbs.
Soon after James and I became a couple, I
completed a command course to gain a promotion.
Hiking up and down the Brecon Beacons in full kit,
and keeping up with all the men, was exhilarating
and exhausting! By the end of five weeks intense
physical activity, Id slimmed down to just over
11st and was in good shape for my next challenge:
a seven-month tour of duty in Afghanistan.
I was so proud when I completed the full tour, and
I returned to the UK to take up a post as a Leading
Hand in the Royal Navy Careers Office. The downside
was that my daily diet of buttered toast, thick
sandwiches and big roast dinners meant I was soon
back up to nearly 13st. I felt like such a hypocrite
having to tell potential recruits they needed to have
a BMI of below 25, when mine was at least 29.
In the end, my decision to lose weight wasnt
work-related at all. In March 2013, on a family holiday
in Egypt to welcome me home from Afghanistan,
James proposed! I was so excited about getting
married and it wasnt long before I found my dream
dress a beautiful close-fitting lace gown. As soon
as I saw it I set my heart on it. At the same time,
though, the thought of walking down the aisle in
a size 18 really upset me and I vowed to slim for
my wedding day in July 2014.
Joining Slimming World was Jamess idea
having left the Navy, he has a new career as a
personal trainer and suggested Food Optimising
as one of the healthiest ways to lose weight. I lost
a staggering 12lbs in my first month. I wasnt
tempted to cheat, and in just five months I had
reached my target weight of 9st 11lbs so much
for believing 11st 4lbs was my lower limit!
Back at the bridal shop, the staff couldnt believe
how much fabric needed to be cut off my gown: Id
lost 7ins from my bottom, and 6ins from my waist
and bust. They were so impressed that several of
the team joined Slimming World and still send me
texts to say how much theyve lost.
Our wedding day was wonderful I looked and
felt more confident than ever before. And I wore
a bikini on my honeymoon. Im determined to stay
this weight and now I have an extra incentive: Im
about to become a Slimming World Consultant!
14 SLIMMING WORLD
GEMMA WEARS:
Dress, 28, Dorothy
Perkins. Shoes,
Next. Necklace,
Coast. Ring,
Dorothy Perkins
motivation found
My GP turned me
down for HRT
Joanne Jones, 54, is a metallurgical engineer. She lives
in Kegworth, Leicestershire, with her husband Jeff
and their two daughters, Nicole, 26, and Holly, 17.
Joanne is 5ft 8ins and lost 6st 13lbs at Trudi Corrigans
group in Kegworth to reach her 10st 10lb target
hen I turned 50, I started to

experience severe menopause
symptoms: hot flushes, insomnia,
night sweats and mood swings.
Id thought getting hormone replacement therapy
would be easy, but because of my size and elevated
blood pressure, the first GP I asked said no, as it
might increase my risk of a stroke.
I felt angry and frustrated: Id been heavy my
whole life, and had never found a diet that worked.
Surely it was too late now? I went back for a second
opinion and got my prescription in exchange for
a promise that I would try to lose weight, although
I wasnt hopeful. Then the doctor had a suggestion:
why didnt I give Slimming World a try?
Id taken slimming pills, had injections and
followed almost every regime invented, but Id never
tried a sensible way of eating based on healthy food
before, or joined a group. I love my food and am a
keen cook, so had worried I couldnt eat Indian or
Italian dishes again. I was relieved to find that by
making a few simple swaps, I could still make
delicious curries, stir-fries, pasta sauces and puds.
A week later, convinced Id done everything right,
I stood confidently on the scales at group only to
find that my weight had stayed exactly the same!
Luckily my lovely Consultant Trudi talked me
through my Food Diaries and explained how I
needed to fill up on Free foods and ensure I ate my
Healthy Extras every day. The
next week I lost 6lbs, and from
then on I managed a steady
loss of around 2lbs a week.
I began to have faith that
at 50, it was entirely possible
to change my relationship with
food. And my body agreed. My
blood pressure returned to
normal levels and after three
months Id lost 2st.
The more I lost, the better
I felt. I joined yoga classes, took
up swimming, and generally
became fitter, happier, healthier
and more energetic than I had
been at 30, let alone 50. I tell
anyone wholl listen that just
because youve always had a
weight problem, it doesnt mean
you need to keep it forever. You
can change your eating habits at
any age: I look forward to 50 more
years of being slim and active!
JOANNE WEARS:
Dress, 45.99, Zara.
Shoes, Clarks.
Necklace, Phase
Eight. Bracelet
and bag, both
Accessorize
SLIMMING WORLD 15
My Christmas party
nightmare made
me take action
Debbie Davies, 43, is an office manager. She lives in
Cardiff with husband Gavin and her two children,
Chelsea, 21, and Cory, 18. Debbie is 5ft 2ins and lost
4st 8lbs at Anne Ahernes group in St Mellons,
Cardiff to reach her 9st 3lb target
hen I was overweight, Id do almost

anything I could to get out of formal
dos. Buying smart dresses meant
facing the truth that at size 18/20,
and nearly 14st, high-street clothes never seemed to
look good on my 5ft 2in frame. At Christmas 2012,
though, a party organised by my husbands family
at a local hotel was unavoidable. In desperation,
I wore one of those all-in-one bodysuits under
my dress, the kind that fastens at the crotch and
promises youll look a dress size smaller.
With the help of my uncomfortable slimming
lingerie and heels so high I could barely walk, I felt
marginally more confident than usual. Then a silly
Christmas song came on and my husbands best
friend whirled me around the dance floor. I lost my
balance, tripped over, and ping! The poppers of my
all-in-one opened and it rode right up to my boobs,
taking my dress with it and revealing an expanse
of naked flesh to the entire room. Luckily it was
very dark, and everyone was much too polite to say
anything as I fled to the nearest loo.
That awful incident made me realise
I needed to do something about my
weight, so I plucked up the courage to
go along to my local Slimming World
group. I quickly discovered that my
eating habits needed a makeover.
Out went the high-Syn ready meals
Id been relying on, and the chocolates
and biscuits I always had in my desk at
work. Instead, I got used to eating fruit
when I fancied a snack and drinking
my tea without anything to dunk in it.
Seeing the weight come off, 5lbs in
the first week, then 2lbs the next, was
a great incentive. And the thought of
that humiliating night kept me even
more focused. All I had to do was to
keep following the eating plan and
the weight would come off. I could
still factor in my favourite treats, too.
When Christmas 2013 rolled
around, we went back to the same
hotel for our party. This time, all
my confidence came from within. I
was nearly at my target weight and
slimmer than Id been since my daughter was born
over 20 years ago. I wore a lovely little black dress,
heels I could dance in and nice, comfy undies!
16 SLIMMING WORLD
DEBBIE WEARS:
Dress, 99, Precis
Petite. Shoes and
bag, both New
Look. Necklace,
Daisy & Eve at
Evans. Bracelet,
Accessorize
motivation found
At 23, my blood
pressure was
dangerously high
Rochelle Holmes, 26, is a bakery assistant. She
lives in Bishop Auckland, County Durham, with
her boyfriend Chris. Rochelle is 5ft 5ins and lost 8st
10lbs at Gillian Lovetts group in West Auckland
to reach her 11st target
ROCHELLE WEARS:
Dress, 99, Phase
Eight. Shoes and bag,
both Next. Bracelet,
Accessorize
d never known what it felt like to be slim.

Growing up, Id spend hours sitting in front of
the telly, eating loads of chocolate and crisps. By
secondary school age, I was too big for childrens
clothes, and when I left, aged 16, I was a size 20.
Because my mum had never managed to find
a diet that worked for her, I just assumed that being
overweight was genetic. I resigned myself to never
having nice jeans and pretty dresses like my
friends. I did meet a lovely boyfriend, Chris, when
I was 19. My weight didnt matter to him, but I really
wished I could be slimmer for myself.
By January 2012, I was getting very worried
about my health. In addition to being more than
20st, I smoked a packet of cigarettes a day and could
barely climb a flight of stairs without wheezing. So
I signed up for the stop-smoking clinic at my GPs
surgery. I was shocked to discover that my blood
pressure was so high I needed daily monitoring.
I was in my 20s, and the nurse was telling me that
if I didnt lose weight I was at risk of developing a
life-threatening blood clot or having a stroke. She
could only offer me clinic appointments every two
weeks, though, and I knew I needed more support.
Help was closer to home than I thought and I
joined a Slimming World group up
the road. I came away fired with
enthusiasm. I started cooking for
the first time ever, the Slimming
World way. This was the answer
Id been looking for all these years.
It took almost two years to
transform my diet, my body and
my lifestyle. Ill admit it hasnt
always been easy. When Id lost
3st, I went on holiday and put
on 9lbs I was mortified. My
Consultant was so supportive.
She got me back on plan and
I lost it again in three weeks.
I now fill my plate with Free
fruit and veg without thinking,
and Body Magic is an important
part of my life. I jog, do Zumba
and work out with kettlebells.
I can wear whatever I like and
my blood pressure is normal.
Im a happy, healthy 26-yearold and want to stay feeling
this good for the rest of my life.
SLIMMING WORLD 17
I couldnt bear to
see my son so sad
Lubna Baquer, 30, lives in Reading, Berkshire, with
her husband Sahil and their two children, Aftab,
eight, and Anaya, four. Lubna is 5ft 7ins and lost 6st
7lbs to reach her 10st 7lb target. Shes a member
of Sharon Morgans group in Calcot
18 SLIMMING WORLD
LUBNA WEARS:
Top, 32; vest, 8;
trousers, 35, and
shoes, all Next.
Necklace, Wallis.
Bracelet, Floozie
by Frost French
at Debenhams
INTERVIEWS: ROSALIND GRAINGER. PHOTOGRAPHS: PENNY THOMPSON. STYLING: FIONA REARDON

HAIR & MAKE-UP: LIZZIE COURT & LINDSEY POOLE. SEE PAGE 121 FOR STOCKISTS
d always been on the chubby side, but after

having two children, my weight zoomed to
an all-time high of just over 17st. I was caught
in a cycle where Id feel miserable about my
size, comfort myself with biscuits, chocolate and
sandwiches, put on more weight and feel even worse.
I became so self-conscious that I couldnt bear to be
seen by anyone else. I hardly ever went out, and when
leaving the house really couldnt be avoided, I made
sure I was always wrapped in a big, shapeless coat.
The absolute worst moment came when the
children were still very young. We were indoors
as usual when I glanced over at Aftab and saw he
was staring sadly out of the window at some local
kids playing outside with their mums.
I felt terrible. He wasnt asking for anything
unreasonable, just to go to the park with me and
mix with other children. I realised that my low
self-esteem wasnt just holding me back, it was
affecting him, too. I knew then I had to try to lose
weight for his sake. I found my local Slimming
World group and phoned the Consultant straight
away, before I could talk myself out of it.
From the moment I walked into group, I felt
safe, comfortable and determined to change my
life for myself, as well as Aftab. After a couple of
months, I reached my Club 10 target and began to
notice a big difference in both my confidence and
my energy levels. I started walking daily and, much
to Aftabs delight, riding a bike! He loves it when we
all go cycling together.
My husband Sahil was a tower of
strength and played a big part in my
weight-loss journey. It was thanks to
the wonderful support I had, both from
him and my Slimming World group,
that I got to my target weight three days
before my 30th birthday in July 2014.
Now, Im completely unrecognisable
from that miserable woman in the huge
coat. Anaya is at nursery and when
I pick her up, we go to the playground
afterwards. I run around just as much as
she does and even went on the slide the
other day. I cant imagine ever doing that
when I was at my heaviest.
Im hoping to return to work soon,
and feel really excited about it. Business
suits look lovely when youre slimmer. Its
a bit daunting after a few years of being at
home with the children... When youve
tackled a 6st weight problem, though, you can
do anything you set your mind to, cant you?
You don't always have to eat less,

you just have to eat right.
*Compared to Full Fat Cheddar
Feel Good
Tips
LowLow cheese is bursting with natural taste and character. But because
its made from real semi-skimmed milk, it has a third less fat*. 2 slices are
a Healthy Extra a choice on all plans or 3 Syns per slice. So go on tuck in!
Food to feel good about
Break through your
weight-loss
If youve hit a slimming wall, identifying deep-seated

beliefs and expectations can help you navigate your
emotional obstacles and get you back on course
Words: Sally Brown Illustration: Hannah Warren
ave you ever wondered

whether youre your own
worst enemy when it
comes to losing weight?
Youre certainly not the only one!
The way we feel deep down can
have a powerful influence over our
thoughts, emotions and behaviour.
And even the most motivated of us
can be hanging on to unhelpful
beliefs and unrealistic expectations
that sabotage us on our slimming
journey. Heres how to recognise
your subconscious emotional
obstacles and to clear the way
to lasting weight-loss success.
WEIGHT-LOSS BARRIER #1
Feeling ashamed
Shame can creep up on you when you
least expect it especially when youre
contemplating losing weight and should
be feeling really proud of yourself. And
if you do find yourself feeling guilty for
letting yourself get into this state in the
first place, you may struggle to find the
motivation to lose weight. Feeling awful
about yourself doesnt make you try harder;
it has the opposite effect, says Slimming
Worlds research specialist Professor James
Stubbs. When you feel ashamed, youre
put on the defensive and seek comfort
where you can, which often means turning
to food. Its no surprise that researchers
at University College London recently
found that people on the receiving end
of so-called fat shaming are more likely
to gain weight than lose it. While we may
not be able to change public prejudice
about weight, there are positive things
we can do to tackle feelings of shame
and guilt that come from within.
CLEAR THE WAY
Show yourself some compassion
It is possible to change the negative,
critical voice in your head to a positive,
kinder one. Developing a supportive
inner voice that clearly says, Its not your
fault can help you focus on the future
more clearly. By being kinder to yourself,
you can learn to manage better the way
you respond emotionally to criticism
and stigma and put yourself in a much
better position to make healthy eating
and lifestyle choices, says James Stubbs.
Self-compassion is the perfect antidote
to shame and self-criticism.
20 SLIMMING WORLD
Being a people pleaser
Whether its Go on, treat yourself, youve
been good all week, or But I made it just
for you!, our nearest and dearest can make
sticking to a healthy eating plan an uphill
struggle at times. And if your first instinct
is to eat that extra helping, surprise cake
or takeaway, because you dont want to
offend anyone, then chances are youve
got people-pleasing tendencies. One of
the reasons many members struggle with
their weight is that they put everyone
elses needs before their own, says
Slimming World Consultant Jane Smith.
CLEAR THE WAY
Get your loved ones on board
Change is challenging, and even the most
supportive of partners, friends and
colleagues can be unsettled by the idea of
a new you. Getting your loved ones on
board may take time, so its important to be
consistent and show just how serious you
are about this lifestyle change, says Jane.
I used to make three evening meals one
for my three children, one diet meal for
me, and then one for my husband. When
I joined Slimming World, I had a revelation
and realised this had to stop. I went home
and announced that from now on, Id be
cooking one meal for all of us. And, as it
turned out, they loved the Food Optimising
versions of our family favourites such as
chicken casserole and shepherds pie.
success strategies
barriers
Thinking diet, not healthy eating plan
It can take a while to sink in, especially
if youve tried endless diets in the past,
but the secret of losing weight and
keeping it off with Food Optimising is
just re-balancing things a bit so eating
more of the healthier choices and a bit less
of the less-healthy ones. A lot of new
members come to group thinking that they
can only lose weight if they feel deprived,
empty and miserable, when the opposite
is actually true, says Jane. You might think
youre being good by skipping a meal.
As soon as you feel deprived, though, your
eating is no longer under your control.
CLEAR THE WAY
Put the joy back into eating
Its time to officially ban the word diet
from your vocabulary. Whats worrying
you about starting your slimming
campaign? Not wanting to give up chips,
chocolate or wine? You dont have to!
Food Optimising is about thriving, not
depriving yourself its about nourishing
your body with nutritious food, getting
back to cooking from scratch using simple
fresh ingredients, and enjoying delicious,
satisfying meals. One member had a 4lb
loss recently simply because she swapped
her daily lunchtime cheese sandwich for
a plain baked potato filled with skinless
chicken slices and a big mixed salad, says
Jane. Make your own Slimming World chips
and use your Syns to enjoy your favourite
sweet treat or glass of wine, and youll see
the pounds start to disappear without ever
feeling youre missing out.
for the majority of the time, youll get

there! says Dr Jacquie Lavin, Slimming
Worlds head of nutrition and research.
Expecting to be perfect
When youre fired up with enthusiasm in
the early days of your weight-loss journey,
it seems completely logical to aim to stick
to the plan 100 per cent. And its true
that a perfect week is usually rewarded
with a fantastic loss. When you expect
perfection, though, any slip-up however
minor can feel like a massive failure,
leaving you feeling like just giving up.
Remember, weight loss takes time, and
there will be occasions when you go off
track. If youre heading in the right direction
CLEAR THE WAY

Learn from your slip-ups
Even the most focused of us goes off-track
now and again whats important is how
we cope with it. Research shows that
people who are realistic about weight loss
and expect it to be challenging, are actually
more confident and more successful than
those who expect it to be easy. We know
that the most successful slimmers tend to
be those who have slip-ups along the way,
and then learn from the experience, says
Jacquie. So if you have a week when the
scales stick or go up, ask yourself, what can
I learn from this? What did I do differently
this week? What was going on around me?
Use the information to plan ways to deal
with similar challenges in the future. And
dont be afraid to ask for help and use your
Slimming World group as support. Feeling
understood by others whove been through
similar experiences is very important, says
Jacquie. Share any negative feelings youve
been struggling with and youll find it
lightens your emotional load.
If youre stuck and youre not sure what the
barrier is, talk to your Consultant about a clever

support tool called the For and Against list. This
very personal for-your-eyes-only list can help
you get to the bottom of subconscious doubts
that could be sabotaging your weight loss.
Whether its perfectionism, people-pleasing or feeling ashamed,

you can clear your weight-loss hurdles
SLIMMING WORLD 21
Could you taste the difference?

Koko Dairy Free Original tastes remarkably similar to semi-skimmed
cows milk, yet its totally free of dairy, soya, and animal fats.
CUK-M-123
Enjoy 425ml of Original as a Healthy Extra a choice on all eating plans
www.kokodairyfree.com
Syn selector
Its
crunch
time
Find snacks to suit your Syn
slot with our get-wise guide
Pringles,
Original, 40g
10 Syns
Walkers Doritos,
Tangy Cheese, 40g
10 Syns
Walkers Sensations,
Thai Sweet Chilli, 40g
10 Syns
Illustration: Harry Malt
McCoys Ridge Cut,

Flame Grilled Steak, 30g
Smiths Frazzles,
Crispy Bacon, 23g
5 Syns
Walkers Baked Wotsits,

Really Cheesy, 17g*
*From a multipack
8 Syns
4 Syns
Jacobs Mini Cheddars,

Original, 25g*
6 Syns
KP Hula Hoops,
Original, 24g*
6 Syns
Walkers Quavers,
Cheese, 20g
5 Syns
Walkers Mighty Lights,

Lightly Salted, 25g*
5 Syns
Popchips, Sea Salt

& Vinegar, 23g
4 Syns
KP Skips, Tingly Prawn

Cocktail, 14.4g*
4 Syns
SLIMMING WORLD 23
Role
model
Naomi Halliday is
setting a healthy, happy
example to her little girl
after losing 2st 6lbs
I used to work in the office of a modelling agency,

surrounded by tall, willowy girls. I was looking at
images of stunning models every day and it wasnt

great for my self-esteem I longed to feel glamorous
and confident like them. I was 18 and impressionable
when I started there, and I already felt like the
big, frumpy one next to all my friends. I have an
hourglass figure and at 5ft 2ins I thought I looked
dumpy, so I spent a lot of my teens and early 20s
feeling really unhappy with my body and hiding
under shapeless black clothes. Id go on fad diets
to try to lose weight, though I never stuck to them
as so many foods were banned and Id cheat.
24 SLIMMING WORLD
meet our cover star
SNAPSHOT
Naomi Halliday, 27, is

a childminder. She lives
with her husband Neil and
their two-year-old daughter
Lyla-Rose in Solihull,
West Midlands
Height: 5ft 2ins

Starting weight: 10st 10lbs
Weight now: 8st 3lbs
WEIGHT LOST:
2st 6lbs
Time to target: 11 months

Naomi is a target member
of Tina Bishops Slimming World
group in Shirley, Solihull
Of course, after all that self-imposed saying No to

certain foods, I returned to my old eating habits once
the big day was over. Id have sugary cereal or white
toast and jam for breakfast, or a fry-up with fatty

bacon and sausages at the weekend. For a weekday
lunch Id buy a ready-made chicken or egg sandwich
loaded with mayo. And for dinner, Neil and I would
rely on ready meals or takeaway chips, pizzas and
curries when we were busy, or wed cook pasta
with lots of cream and butter. Part of the problem
was that I didnt know much about food, so I didnt
understand the importance of eating fresh fruit
and vegetables, or how many convenience foods
are loaded with sugar, salt and other additives.
The weight piled on really quickly and, because I was
planning to have a baby, I decided Id deal with the
consequences later. Big mistake. When I fell
Theres nothing like getting married and then having

a baby to make you lose weight and put it back on
again. I managed to get down to a size 10 for my
wedding to Neil in December 2011. It was an

amazing day, and not just because it was the first
time Id eaten carbs in more than a year! As soon
as our wedding date was in the diary I started a
high-protein, low-carb diet. I would just go home
and lie on the sofa after work each day because I felt
so terrible. Neil could tell you how grumpy I was!
I stuck with it because I was on a countdown to my
wedding but, even at the time, I knew that kind of
diet and the weight loss were unsustainable.
Im happier
with my postbaby body
than Ive ever
been I dont
feel like the
frumpy friend
any more
pregnant three months after my wedding, Id

already gone up a dress size. And by the time I had
Lyla-Rose in December 2012, I weighed more than
11st. I remember going out for a meal with friends
my first night out since having Lyla-Rose and I
couldnt relax and enjoy myself because I just didnt
feel happy in my own skin. I tried to cut back on
what I was eating and, although I lost half a stone
over the next three months, it was a struggle and
I realised I couldnt do it alone any more.
I had a gorgeous new baby, though I didnt feel like
myself at all. I knew I had to do something for me
and losing weight was the start. My friend Karen

was a Slimming World member and raved about
all the food she could eat and enjoy. I went along
>
reluctantly because I wasnt sure a group was
SLIMMING WORLD 25
kitchen and I really enjoyed experimenting with

new flavours. I love the Slimming World curry book
and when we got a new kitchen last year I made
sure it had a huge pull-out spice rack so I could
have everything at hand for all my favourite dishes!
And I make other recipes such as cottage pie,
burgers and lasagne the Slimming World way, too,
using lean meats and low-calorie cooking spray
instead of fatty cuts and oil or butter.
As a busy mum and childminder, Ive found its quick
and easy to cook dishes from scratch even when the
kids are around. Ill have my Healthy Extra cereal
with fat-free yogurt and fruit for breakfast, then

a hot lunch that I can eat with the children. I can
cook up pasta with a simple home-made tomato
sauce in minutes. Or Ill prepare something the
night before and reheat it the next day. Lyla-Rose
has never been a fussy eater and I think its because
shes always had such a variety of foods. Yesterday
I made a Slimming World-style butternut squash
and chickpea curry and she wolfed it down.
I hit a roadblock in my weight loss when I was halfway
to target. Although Id been steadily losing 1-2lbs
per week, my goal still seemed a long way away.

I was feeling better about my body, and I just treated
myself a little too much. I knew Id put on a few
pounds and it made me nervous about weighing
in. I shouldnt have worried. Everyone understood
and their support made all the difference. I went
straight back on plan and achieved my target even
more quickly than Id hoped.
When I reached my target weight I was buzzing!
Waking up every morning remembering that I was

on plan made me feel so positive. Id look forward
to the day and deciding what I was going to eat.

Knowing that I can have carbs like cereal and
wholemeal bread as Healthy Extras, and enjoy
a bar of chocolate as my Syns, takes the worry out
of eating. When I was doing the high-protein diet,
I remember tormenting myself once because Id
eaten three M&Ms someone had brought into the
office. Slimming World isnt like that because it
puts you in control and makes food guilt-free.
Ive discovered a love of cooking I never knew I had!
Its funny because Neil is a chef and hed always

prepared most of the meals at home. As the weeks
went by, I found myself taking over his role in the
26 SLIMMING WORLD
NAOMI WEARS:
p24: Dress, 70,
Lipstick Boutique.
Shoes, Moda in
Pelle. Earrings,
from a selection
by Claudia Bradby
p26: Dress, 56,
Paper Dolls at
Little Mistress.
Shoes, Moda in
Pelle. Earrings,
from a selection
by Claudia Bradby.
Bracelet, from
a selection by
Van Peterson
Opposite page:
Dress, 79,
Aftershock. Shoes,
LK Bennett at John
Lewis. Earrings,
from a selection
by Claudia Bradby
I love feeling this alive and alert plus Im far more

energetic than I used to be. This proves very useful
when Im running after children all day! I dont

have the time to go along to a regular fitness class,
though I do lots of walking and my legs and arms
are getting a workout from squatting down and
picking up the little ones. I also squeeze in a
home-exercise DVD when I can. Im happier with
my post-baby body than Ive ever been.
My biggest achievement is the feeling that I can be
a good example to Lyla-Rose. As a family we eat
a delicious, balanced diet no cutting out chocolate

or whole food groups! I want my daughter to grow
up feeling confident in herself and with her body,
and I know that my attitude to food will have a lot
to do with that. I hope she sees a healthy, happy
mum who one day shell be proud of. Because Im
certainly proud of the mum Ive become!
INTERVIEW: ANDRA CHILDS. PHOTOGRAPHS: PAUL BULLER. STYLING: RACHEL FANCONI. HAIR
& MAKE-UP: LIZ KITCHINER. WITH THANKS TO JJLOCATIONS.COM. SEE PAGE 121 FOR STOCKISTS
for me. How my feelings

have changed! Everyone
was so welcoming and the advice
and guidance from all the members as well as
my fabulous Consultant, Tina have been priceless.
I was such a convert and it was so obvious that the
plan was working for me, that I inspired a few of my
young-mum friends to join, too. Its great because
were at a similar life stage, so can share ideas and
help each other if were struggling a bit.
After Id received my award in group, I put a

message and a photo of myself up on Facebook and
received more than 100 likes. I was so proud of
what Id achieved and it was amazing to receive so
many compliments. When I go out with my friends,
I dont feel like the frumpy one any more. Recently
I had a girlie day in London. We went shopping and
had cocktails and I could just have fun, like any
other 27-year-old. Losing weight has brought me
a whole new level of confidence.
meet our cover star
I want my daughter
to grow up
confident in herself
and with her body
and I know my
attitude to food will
have a lot to do
with that
SLIMMING WORLD 27
slimmer day by day
days to a
slimmer you
Start the year in charge! Our eating plan is packed with menus,
meals and snacks to fill you up and peel off pounds
Firecracker chicken
stir-fry, p36
Photographs: Gareth Morgans
LETS GET STARTED >>
Tuck into 7 days

worth of simple
and filling Extra Easy
breakfasts, lunches and
dinners. Simply follow
the days in any order,
and feel free to repeat
any you really love
When cooking,
trim all fat off
meat, and remove skin
from poultry. Use
low-calorie cooking
spray for frying (only
brands with one calorie
or less per spray are
Free). Youll find them
in the cooking oils aisle
at the supermarket
Make the most

of hunger-busting
Free Foods. Free Foods
are those you can eat
in unlimited amounts
and include nearly all
fresh or frozen fruit
and vegetables; lean
meats, poultry and fish;
beans and pulses;
cooked dried couscous,
pasta and rice, and
many fat-free yogurts.
Swap sugar for
sweetener and pick
diet soft drinks, too
Also enjoy
a portion of
wholemeal bread
or cereal each day.
We call this a Healthy
Extra and to keep
things simple, weve
built your bread or
cereal Healthy Extra
into each days menu
Choose a
Healthy Extra
portion of milk or
cheese each day, too.
Pick from 350ml
skimmed milk, 250ml
semi-skimmed milk,
30g full-fat or 40g
reduced-fat hard
cheese. If having
cheese, use skimmed
milk in drinks and
count Syn (see
right) per dash
Foods that
arent Free have
a Syn value treat
yourself to around
10 Syns each day. Use
these for extras like
ketchup (1 Syn per level
tbsp), or favourite
luxuries such as crisps,
wine or chocolate.
Youll find an idea on
each page, or see your
Food Optimising book,
available from group
>
SLIMMING WORLD 31
Super-speedy
Mondaynight supper
Monday
Breakfast
Mushrooms on toast: Pan-fry sliced
mushrooms in low-calorie cooking
spray, remove from the heat and
stir through a little finely chopped
fresh flat-leaf parsley and enough
fat-free fromage frais to coat. Season
well and serve on 2 slices of
wholemeal toast from a small
400g loaf (a Healthy Extra)
Lunch
Mediterranean chicken couscous:
Make up a Batchelors Deli Box
Roasted Vegetable Cous Cous
and top with slices of grilled skinless
chicken breast fillet. Serve with
lots of chopped cucumber and
sliced red peppers and 8 halved
black olives (1 Syn)
Dinner
Tuna, cherry tomato and
rocket pasta
(see recipe right)
Total Syns: 1
32 SLIMMING WORLD
Tuna, cherry tomato and rocket pasta

SUPER SIMPLE
Serves 4
300g dried farfalle pasta
1-2 red chillies, deseeded and
finely chopped
Zest and juice of 1 unwaxed lemons
325g cherry tomatoes, finely chopped
and halved
red onion, finely chopped
A handful of fresh flat-leaf parsley,
finely chopped
A pinch of sweetener
Salt and freshly ground black pepper
2 x 160g cans tuna chunks in spring
water, drained
25g rocket
1 Cook the pasta in a large pan

according to the packet instructions.
2 Meanwhile, mix the chopped
chillies and lemon zest and juice
with the chopped cherry tomatoes,
onion and parsley. Add sweetener
and season to taste.
3 Drain the pasta and return to
the pan along with the tomato
mixture. Flake in the tuna and add
the halved tomatoes. Toss together,
cover and leave to warm through
for 2 minutes. Stir through the
rocket, then serve straight away.
Syns per serving:
Extra Easy FREE
FREE FOOD
SNACK
For a quick leek
and potato soup,
microwave a
pricked baking
potato until
soft. Gently fry
chopped onions
and sliced leeks
in low-calorie
cooking spray.
Add the potato
flesh to the pan
with veg stock,
season and
blend well
SYN & WIN
Fend off snack
attacks with
a 25g bag of
Kettle Baked
Chips in Cream
Cheese & Chive,
4 Syns
slimmer day by day
Tuesday
Breakfast
Hearty start: Make up a 32g sachet
of Quaker Oats Oat So Simple Multi
Grain Porridge Honey flavour
(a Healthy Extra) with milk from
your daily allowance. Top with slices
of banana and a generous dollop
of Total 0% Fat Greek yogurt
Lunch
Prawn noodle salad: Stir cooked
prawns into cooked, cooled noodles.
Add finely chopped red chilli and
fresh flat-leaf parsley, a little lime
zest and a squeeze of lime juice
to taste. Season with black pepper
and stir in a handful of rocket.
Follow with a fresh fruit salad
Dinner
Keema curry pie
(see recipe right)
Total Syns: FREE
Keema curry pie

SIMPLE
Serves 4
Ready in about 1 hour 10 minutes

1 onion, quartered
2 garlic cloves
1 tsp roughly chopped fresh root ginger
250g lean beef mince (5% fat or less)
250g lean turkey breast mince
(5% fat or less)
2 tbsp medium curry powder
1 beef stock cube
400g can chopped tomatoes
200g frozen peas
Your favourite steamed veg, to serve
For the mash:

1kg floury potatoes, such as Desiree or
King Edward, peeled and cut into chunks
1 tsp turmeric
125g Total 0% Fat Greek yogurt, plus
extra to serve
1 Whizz the onion, garlic and ginger

in a food processor to make a paste.
2 Spray a deep frying pan with lowcalorie cooking spray and place
over a medium-high heat.
Brown the beef mince and
remove from the pan,
then brown the turkey mince and

remove from the pan, too. Fry the
onion paste until it becomes
fragrant. Stir in the curry powder
and cook for 1 minute.
3 Crumble over the stock cube,
return all the mince to the pan, and
add the tomatoes plus a canful of
water. Simmer for 15-20 minutes,
season and stir in the peas.
4 Meanwhile to make the mash,
boil the potatoes with the turmeric
for 8-12 minutes, or until tender.
Drain well, leave to steam-dry in the
pan for a few minutes, then mash in
the yogurt and season. Preheat your
oven to 220C/fan 200C/gas 7.
5 Tip the mince into 4 individual
ovenproof dishes and top with mash.
Spray with low-calorie cooking spray.
6 Bake for 30-35 minutes, or until
golden. Serve with the extra yogurt
and the steamed vegetables.
Syns per serving:
Extra Easy FREE
FREE FOOD
SNACK
Chop a sweet
potato or two
into rustic
chips. Toss in
soy sauce and
spread in a
single layer on
a non-stick
baking tray.
Spray with
low-calorie
cooking spray,
season and bake
until cooked
and golden
SYN & WIN
Eke out your
sweet fix with
Marks &
Spencer Mini
Choc Chip
Cookies, 6 Syns
for a 25g bag
Cottage
pie gets a
spicy twist
SLIMMING WORLD 33
Wednesday
Breakfast
Egg and bacon on toast: Fry 2-3
rashers of back bacon (depending on
how hungry you are), all visible fat
removed, and an egg in low-calorie
cooking spray. Serve with grilled
mushrooms and tomatoes and
2 slices of wholemeal toast from
a small 400g loaf (a Healthy Extra)
Lunch
Scandinavian salmon: Spray salmon
steaks with low-calorie cooking
spray, season and grill for 4-5
minutes on each side. Meanwhile,
grate some cucumber into a bowl
and mix with a dollop of fat-free
natural fromage frais, lots of chives
and black pepper. Serve the salmon
on a bed of watercress, topped with
the fromage frais mixture
Dinner
All-in-one veggie moussaka
(see recipe right)
Total Syns:

SIMPLE
Serves 4
V

1 large aubergine, cut into
bite-size chunks
2 onions, quartered
3 garlic cloves
2 tsp dried oregano
2 tsp ground cumin
1 tsp ground cinnamon
1 tsp ground allspice
1 tsp ground nutmeg, plus extra
to garnish
140g dried green lentils
2 tbsp tomato pure
2 x 400g cans chopped tomatoes
200g each sweet potatoes, parsnips and
carrots, peeled, cut into bite-size chunks
Rocket, to serve
For the topping:

250g fat-free natural fromage frais
1 large egg
2 tbsp grated fresh parmesan, or
vegetarian alternative
1 Preheat your oven to 180C/

fan 160C/gas 4. Spray a pan with
low-calorie cooking spray and place
over a medium-high heat. Add the
aubergine and fry until browned.
Meanwhile, whizz the onions, garlic,
herbs and spices in a food processor
with 150ml water to make a paste.
2 Cook the lentils in boiling water
for 20 minutes, or until tender. Drain.
3 Spray a large, deep frying pan with
low-calorie cooking spray, add the
onion mixture and fry until fragrant.
Stir in the tomato pure, chopped
tomatoes plus a canful of water, the
sweet potatoes, parsnips, carrots and
browned aubergines. Simmer for
8-10 minutes or until the veg is just
about tender and still firm, and the
sauce has thickened.
4 Mix the fromage frais, egg and
1 tbsp of the parmesan and season.
5 Stir the lentils through the tomatoand-veg mixture and spoon into
an ovenproof dish. Cover with the
cheesy mixture and sprinkle with
the remaining parmesan and a
pinch more nutmeg. Bake for 20-25
minutes, until piping hot and the
topping has set. Divide between
4 plates and serve with the rocket.
Syns per serving:
Extra Easy Green
Lightened-up
veggie classic
FREE FOOD
SNACK
Tuck into waferthin lean ham
and pastrami
slices, mini
gherkins and
chopped melon
SYN & WIN
Youre halfway
through the
week! Celebrate
with a 25ml
shot of Jack
Daniels (3 Syns)
topped up with
diet cola and ice
slimmer day by day
Fab new
take on a
hot dog!
Thursday
Breakfast
On the go: A Hi-fi bar or 2 Hi-fi
Lights available from group
(any variety as a Healthy Extra).
A Danone Activia 0% Fat Cherry
Yogurt and a banana
Lunch
Pizza omelette: Fry beaten egg in
low-calorie cooking spray to make
an omelette, and when the top is
nearly set, scatter with chopped
tomatoes, mushrooms, ham and
fresh or dried oregano. Sprinkle
with chives and black pepper, then
grill until set and golden brown.
Serve with a big green salad
Dinner
Hot dog jackets with
home-made slaw
(see recipe right)
Total Syns: 4
Hot dog jackets with home-made slaw

SUPER SIMPLE
Serves 4
Ready in about 1 hour
4 baking potatoes
1 large onion, sliced
4 large hot dog sausages
2 level tbsp American mustard
2 level tbsp reduced sugar and salt
tomato ketchup
Baked beans, to serve
For the slaw:

300g white cabbage, shredded
200g carrots, peeled and coarsely grated
1 celery stalk, cut into matchsticks
red onion, finely sliced
100g fat-free natural yogurt
2 level tbsp extra-light mayonnaise

fan 180C/gas 6. Prick each potato
with a fork, place on a baking tray
and bake for 1 hour, or until tender.
2 Meanwhile, mix together all the
slaw ingredients, season and set aside.
3 Spray a frying pan with low-calorie
cooking spray and place over a
medium-high heat. Fry the onion
for 8-10 minutes, or until soft and
beginning to brown. Keep warm.
4 Just before the potatoes are done,
put the hot dogs into a large pan of
cold water and bring to the boil.
When the water starts to boil, the
sausages are ready. Drain well.
5 Put a potato on each plate and cut
open lengthways. Add a hot dog to
each jacket with some of the onion.
Top with level tbsp each of mustard
and ketchup. Serve with the slaw on
the side, and baked beans, if you like.
FREE FOOD
SNACK
Fill up with a
bowlful of Asda
Chosen by You
Vegetable Chilli,
from a 400g
can, topped
with a dollop
of fat-free
natural yogurt
SYN & WIN
Fancy an
afternoon bite?
Toast a Waitrose
Essential
Crumpet (3
Syns) and
spread with
1 level tsp of
reduced-fat
butter (1 Syns)
Syns per serving:

Extra Easy 4
SLIMMING WORLD 35
Tempt the family

to a fakeaway...
Friday
Breakfast
Banana French toast: Whisk 1 or
2 eggs with a pinch of granulated
sweetener and pour onto a plate.
Dip 2 slices of wholemeal bread
from a small 400g loaf (a Healthy
Extra) into the egg, then fry in
low-calorie cooking spray until
golden on both sides. Sprinkle with
ground cinnamon and top
with sliced banana
Lunch
Smoked haddock kedgeree:
Make up a 120g pack of Batchelors
Super Rice Mild Curry. Flake in
a cooked smoked haddock fillet,
add 1-2 halved hard-boiled eggs
(depending on how hungry you
are) and stir well to combine.
Serve with a mixed salad
Dinner
Firecracker chicken stir-fry
(see recipe right)
Total Syns: 3

SIMPLE
Serves 4
3 skinless chicken breast fillets,
cut into chunks
1 onion, thickly sliced
1 red, 1 yellow and 1 orange pepper,
deseeded and cut into chunky strips
200g mangetout
225g water chestnuts, drained and sliced
250g dried medium egg noodles
1 level tbsp sesame seeds, toasted
For the sauce:

1 level tsp cornflour
2 level tbsp sweet chilli sauce
2 tbsp rice wine vinegar
Zest and juice of 1 orange
2 balls stem ginger from a jar,
finely chopped
2 red chillies, deseeded and finely chopped
1 Spray a frying pan or wok with

chicken and brown well on all sides,
then tip onto a plate and set aside.
2 For the sauce, put the cornflour in
a small bowl and gradually stir in the
36 SLIMMING WORLD
sweet chilli sauce to make a smooth

paste. Add the vinegar, orange zest
and juice, chopped ginger, chillies
and 6 tbsp water, stirring to combine.
3 Spray the pan with more lowcalorie cooking spray, add the onion
and a splash of water and stir-fry for
2 minutes. Stir in the peppers, cook
for 1 minute, then add the mangetout
and cook for another minute.
4 Stir in the chicken, the water
chestnuts and the sauce. Allow to
bubble, then cook, stirring all the
time, until the sauce is sticky and
coats everything, and the chicken
is cooked through. Season well.
5 Cook the noodles according to
the packet instructions and drain.
Toss the sesame seeds through the
noodles, then divide between
4 plates or bowls. Divide the chicken
between the bowls and serve.
Syns per serving:
Extra Easy 3
FREE FOOD
SNACK
Dry-fry
Mattessons
Turkey Rashers,
or chilled
Quorn Meat
Free Bacon
Rashers, along
with sliced
peppers. Dot
the rashers with
low-fat natural
cottage cheese,
add the peppers
and roll up to eat
SYN & WIN

Hot-chocolate
heaven: make up
an 11g pack of
Fudge Cadbury
Highlights
(2 Syns) with
water, top with
a marshmallow
(1 Syn) and
3 level tbsp light
aerosol cream
( Syn)
slimmer day by day
Saturday
Breakfast
Quorn sausage n beans: Grill
frozen Quorn Low Fat Sausages and
serve with piping hot baked beans.
Follow with a fresh fruit salad
Lunch
Chicken Waldorf jackets: Mix
together cubes of cooked skinless
chicken fillets, chopped celery,
6 chopped walnut halves (a Healthy
Extra), halved red grapes, thinly
sliced apple and 1 level tbsp
extra-light mayonnaise (1 Syn).
Pile into a jacket potato and serve
with a big mixed salad
Dinner
Moroccan meatball tagine with
golden couscous and coriander
(see recipe right)
Total Syns: 2
Moroccan meatball tagine with

golden couscous and coriander
SIMPLE
Serves 4
(meatballs only)
Ready in about 1 hour, plus chilling

2 celery stalks, finely chopped
2 carrots, finely chopped
1 tsp finely grated fresh root ginger
2 tsp each cumin seeds, ground
coriander, ground cinnamon and
mild chilli powder
2 pinches of saffron, or
1 tsp ground turmeric
500g passata
500ml chicken stock
50g dried apricots, halved
400g plain dried couscous
Juice of 1 lemon
A small handful of fresh coriander leaves
Fat-free natural yogurt, to serve
For the meatballs:

600g lean turkey mince (5% fat or less)
2 tsp ground cumin
Stalks from the small handful of
coriander, finely chopped
1 large egg, beaten
1 Make the meatballs by mixing

together all the meatball ingredients
with your hands. Roll into 16 equalsize balls and chill if you have time.
2 Spray a non-stick frying pan with
over a medium-high heat. Brown the
meatballs and transfer to a plate.
3 Spray a large, flameproof casserole
with low-calorie cooking spray and
place over a medium-high heat. Add
a few tablespoons of water, the
onion, celery, carrot and ginger, and
stir-fry until soft. Stir in the cumin
seeds, ground coriander, cinnamon
and chilli powder, and half the
saffron or turmeric. Stir-fry for 2
minutes, then add the passata and
stock. Simmer for 10 minutes, stir in
the apricots and the meatballs and
cook for another 15 minutes, until
the meatballs are cooked through.
FREE FOOD
SNACK
For a TV treat,
snip chives and
fresh mint into
fat-free natural
fromage frais,
add lemon juice,
and a twist of
black pepper
and use as a dip
for veg sticks
SYN & WIN
It's wine o'clock!
Pour yourself
a glass of dry
white, at 6 Syns
for 175ml
4 Meanwhile, mix the couscous,

lemon juice and remaining saffron
or turmeric in a heatproof bowl.
Pour in boiling water to just cover
the couscous, cover and leave for
10-15 minutes. When all the liquid
has been absorbed, fluff up the
grains with a fork and season.
5 Divide the couscous and tagine
between 4 bowls, scatter with the
coriander and serve with the yogurt.
Syns per serving:
Extra Easy 1
Saturday
nights all right
for meatballs
SLIMMING WORLD 37
slimmer day by day
Sunday
Breakfast
Bubble and squeak brunch: Mix
mashed potato (made with hot
stock), thinly sliced cooked cabbage,
chopped cooked carrots, finely
chopped spring onions and any
other leftover cooked veg in your
fridge. Spray a frying pan with
low-calorie cooking spray and
cook over a medium-high heat,
letting lots of crispy bits form
on the bottom and stirring
occasionally. Serve with eggs
fried in low-calorie cooking spray
Lunch
Houmous sarnie: Whizz drained
canned chickpeas with fat-free
natural yogurt, crushed garlic, lemon
juice and salt and pepper to taste.
Spread onto 2 slices of wholemeal
bread from a small 400g loaf
(a Healthy Extra) and add salad
leaves and cooked beetroot. Follow
with a bowl of mixed berries
Dinner
Braised beef stew with
Yorkshire puds
(see recipe right)
Total Syns: 4
Braised beef stew with Yorkshire puds

SIMPLE
Serves 4
(stew only)
Ready in about 2 hours

1 level tbsp plain flour
1kg lean stewing beef, all visible fat
removed, cut into large chunks
1 celery stalk, finely chopped
500g shallots, peeled
100ml Guinness
3 bay leaves
1-2 sprigs fresh thyme
1 tbsp Worcestershire sauce
1 litre beef stock
4 small ready-to-heat Yorkshire puddings
225g frozen peas and carrots, steamed,
to serve
For the parsnip mash:

800g parsnips, peeled and cut into chunks
200g floury potatoes, peeled and
cut into chunks
small onion, thinly sliced
200ml vegetable stock
tsp freshly grated nutmeg
1 Preheat your oven to 160C/fan

140C/gas 3. Season the flour and
toss with the beef to coat.
4 About 10 minutes before the beef

is cooked, boil the parsnips, potatoes
and onion until tender, drain well
and leave to steam-dry in a colander.
Then whizz them with the veg stock
and nutmeg in a food processor
until smooth, and season.
5 Check the beef and if the liquid is
a bit thin, ladle some into a pan and
boil to reduce and thicken before
returning to the casserole. Increase
the oven temperature to 200C/fan
180C/gas 6 and sit the Yorkshire
puds on top. Return to the oven,
uncovered, for 5-8 minutes until the
puds are hot and crisp.
6 Remove the bay leaves and divide
the stew and puds between 4 plates.
Serve with the parsnip mash
sprinkled with nutmeg, and the veg.
FREE FOOD
SNACK
Sprinkle
bite-size chunks
of courgette,
aubergine and
red pepper
with dried
oregano and
roast until soft.
Dip in a sauce
of dry-fried
chopped onion
and chilli,
simmered in
can of chopped
tomatoes
SYN & WIN
Mum popping
over for tea?
Get in a pack
of The Fabulous
Bakin Boys
individually
wrapped Mini
Mix Fruity
Cupcakes,
2 Syns each
Syns per serving:

Extra Easy 4
Stew, Yorkies,
mash oh yes!
RECIPES & FOOD STYLING: SARAH COOK. PROP STYLING: LUCY HARVEY

place over a medium-high heat. Brown
the beef in batches and set aside.
3 Spray a little more low-calorie

cooking spray into the casserole, add
the celery and shallots and fry for
5-10 minutes until golden. Return the
beef to the pan and add the Guinness,
herbs and Worcestershire sauce with
enough stock to cover. Bring to a
simmer, cover and cook for 1 hours
in the oven until the beef is tender.
38 SLIMMING WORLD
INSPIRED BY THOSE EXTRA SPECIAL

RESTAURANT DISHES
Available in 120g sachets. A 60g serving is 4 Syns for Cantonese,
3 Syns for Kung Po and 4 Syns for Sweet Soy Teriyaki
WIN! A luxury
holiday to Portugal
You could be jetting off for a pampering break in the
Algarve, courtesy of Spabreaks.com
each holiday or spa break? Either is spot-on for

recharging your batteries, soothing away stress and
giving you that gorgeous post-holiday glow and
the lucky winner of our fabulous competition will
enjoy a spa-cation that combines both! Close to the popular
holiday destination of Albufeira, the Grande Real Santa
Eullia Resort & Hotel Spa sits on Portugals glorious
Algarve coast, renowned for its sunshine, stunning sandy
beaches and sparkling turquoise sea.
Our winner and their guest will be spoilt for choice
soaking up the sun on the beach, visiting the attractions
of nearby Albufeira, and luxuriating in the hotels top-notch
spa and leisure facilities. The elegant Real Spa Thalasso
specialises in thalassotherapy a practice that takes its
name from the Greek word for the sea, thalassa, using
seawater and ocean minerals to promote well-being. As
part of the prize, both our winner and their guest can use
the thalassotherapy circuit or hydrotherapy circuit every
day, or chill out in the sauna, steam room, pool, Jacuzzi
and bubbling area. Whats more, they will each receive a
wonderful top-to-toe programme of daily massages and spa
treatments throughout their stay (see The Massage Menu,
right). It really is the perfect Portuguese pamper break!
40 SLIMMING WORLD
THE MASSAGE MENU

Our lucky winner and guest will
enjoy the following treatments
during their holiday:
DAY 1 Relaxing hydromassage
with chamomile; Real relaxation
massage with basil
DAY 2 Detox hydromassage
with algae extracts;
detoxifying treatment with
redcurrant extracts
DAY 3 Jet shower; lymphatic
drainage massage
DAY 4 Facial purification and
cleansing with active marine
extracts; reflexology
DAY 5 Vichy shower massage
with rosemary for muscle
well-being; craniofacial massage
with moisturising lavender cream
DAY 6 Luxurious Lusitanian
spa massage using Portuguese
calabash gourds
Real Spa Thalasso
reader competition
PRIZE DETAILS
Return flights with easyJet to
Faro airport from Bristol, Glasgow,

Liverpool, London Gatwick,
London Luton, London Southend
or Newcastle airports Return
transfers between Faro airport and
the Grande Real Santa Eullia Resort
& Hotel Spa Seven nights halfboard accommodation in a standard
double or twin room at the Grande
Real Santa Eullia Resort & Hotel Spa
A buffet breakfast each morning in
the Restaurant do Real Dinner each
evening in the Restaurant do Real
Six days of massages and spa
treatments for two people, plus daily
access to the sauna, steam room,
pool, Jacuzzi and bubbling area
Prize must be taken
by 31 December
2015 and is subject
to availability.
Entrants must be
aged 18 or over. For
more information
on the Grande Real
Santa Eullia Resort
& Hotel Spa, visit
spabreaks.com/
venues/grande-realsanta-eulalia-resort.
No purchase
necessary. For full
competition terms
and conditions,
see p122.
SEVENNIGHT
BREAK FOR
TWO WORTH
OVER
2,500
Albufeira
beach
HOW TO ENTER
For your chance to win, answer
the following question:
The Grande Real Santa Eullia Resort
& Hotel Spa is on which coast?
Then complete the following
sentence in no more than 15 words:
I would love to win a holiday at the
Grande Real Santa Eullia Resort &
Hotel Spa because
Name
Address
Postcode
Email
Daytime tel
Spabreaks.com offers a wide

range of getaways, including short
spa days and weekend stays in the
UK, as well as overseas packages,
so make it your first port of call
when you want to book a break
Send your competition entry to

Spabreaks.com Competition,
Slimming World magazine, Clover
Nook Road, Alfreton, Derbyshire
DE55 4SW, to arrive no later than
12 February 2015.
DATA PROTECTION By entering this competition, all
entrants consent to the use of their personal data by the
data controller for the purpose of the administration of this
competition. Data controller: Slimming World magazine,
Clover Nook Road, Alfreton, Derbyshire DE55 4SW.
SLIMMING WORLD 41
THEN I was
plagued with
indigestion,
heartburn and
sore ankles, and
shattered at the
end of each day
NOW Ive got
tons of energy
for my work and
my son, and Im
racing through
my slim-new-me
bucket list!
SNAPSHOT
Sally Stone, 41, is a
carpenter. She lives in
Crediton, Devon with
her son Luke, eight
Height: 5ft 8ins

WEIGHT LOST:
7st 12lbs

Sally is a target member of
Angela Egmores Slimming World
group in Crediton
42 SLIMMING WORLD
top-notch slimmer
Ive carved out a

whole new life
Carpenter Sally Stone always struggled with her weight until a
serious health scare made her rethink her relationship with food. Now
shes nailed a fabulous 7st 12lb loss and has never felt better
t was terrifying. I was at the workshop where

I run a carpentry business, building childrens
cottages and play equipment, when suddenly
I felt faint. My lips went numb, I had an agonising
pain in my head and felt really sick. Trembling,
I called out for my business partner, Alex but I
couldnt seem to string the words together properly.
I was convinced I was having a stroke.
Thoroughly shaken up, I went to see my doctor
and was sent straight to the minor stroke clinic
where I had blood tests, brain scans and was wired
up to a heart monitor. I cant tell you how relieved
I was when I was told Id had a severe migraine.
The doctors warned me I was still at serious risk,
though: at 18st and size 22, I was classed as
clinically obese and my cholesterol and blood
pressure levels were sky high. My eyes welled up
with tears. I hadnt even turned 40. I had a six-yearold son who needed me, and I could have lost
everything. I promised myself Id change.
Id struggled with my weight most of my life.
I was your classic yo-yo dieter, always going up and
down and never keeping it off. I met my husband
Daren in June 1998 and over the next few years my
weight crept up until I was 16st and a size 16/18. My
eating habits got more and more unhealthy and any
diets I did try never lasted more than a few weeks. My
weight made me really miserable I even avoided
looking in shop windows so I didnt glimpse myself.
When I became a carpenter in January 2000,
I was shocked to find how shattered I was at the
end of each day. Just walking up a few steps left
me gasping for breath, and I was plagued with
heartburn, indigestion and swollen feet and ankles.
I got married in May 2005 and had my son Luke
the following March. After the birth I was 17st and
a size 20. I was too exhausted to play with Luke and
too scared to take him to the park in case other mums
looked at me. I felt so guilty; even so, it was nearly
seven more years before I did anything about it.
I was having a coffee at a friends house and
telling her how desperate I was to lose weight when >
SLIMMING WORLD 43
books. They were so tasty that Daren and Luke

were happy to eat them, too spaghetti Bolognese
and paprika pork became real favourites.
In my first week I lost 5lbs and was delighted.
Soon I was looking forward to going to group
to see how well Id done, as well as have a good
catch up and a giggle with the other members! It
was like Id found a new family. Sadly, Daren and
I split up not long afterwards, and it was really
good to have so many friends there who understood
what I was going through and supported me.
Angela was amazing, too. She always had time for
me and would text or phone with support during
the week she was a complete rock.
Thanks to all that help, I managed to carry on
losing roughly 2lbs a week, despite it being such
a difficult time. By August Id lost 4st 12lbs and was
voted my groups Woman of the Year, which was
a real boost to my self-esteem. Then I became my
groups Miss Slinky in October, having shed almost
6st. I wanted to pinch myself! I was so pleased.
I could feel my confidence growing and when
I put on 4lbs over Christmas, I didnt panic I just
went back to group and within a week Id lost it
all. By March 2014, Id lost 7st 9lbs. The night
I reached target, I was overwhelmed with emotion
as I stepped on the scales, and even more so
when the rest of the group found out everyone
cheered and applauded me.
she mentioned that shed just joined

Slimming World and was loving it;
why didnt I give it a try, too? It was
January 2013 when I went along to my
local group and I remember my heart
pounding as I opened the door I felt
so self-conscious. The Consultant,
Angela, was really friendly, though.
She came straight up to me with a big
smile, and talked me through how
Food Optimising worked. She put me
completely at ease and I felt confident
enough to set my target at 10st 12lbs.
Before joining Slimming World, Id
tended to skip breakfast, tuck into a large
pasty mid-morning, then have four crisp
sandwiches for lunch. Dinner would often
be a kebab followed by a big chocolate
bar and Id eat the whole thing in one go.
Now I was having porridge and a chopped
banana for breakfast; a mid-morning snack of lean
ham slices with chopped carrot, celery, cucumber
and cherry tomatoes, and then a home-made soup,
such as spicy roasted root veg, for lunch. My job is
quite physical, so being able to fuel up on unlimited
Free Foods during the day was brilliant. For dinner
Id cook generous portions of family-friendly meals
from Slimming World magazine or the recipe
44 SLIMMING WORLD
I avoided
socialising
with other
mums as I
was really
embarrassed
about my size
When people ask me about the differences that

being slim has made to my life, I say, Where
do I start?! I can do so much I couldnt before.
Luke is very active now Ive got the energy to
play with him, chasing him around the park or
kicking a football in the garden. I even did Go
Ape with him, where you whizz through the
trees on zip wires Im like super mum!
Work is so much better, too. I can clamber
in and out of the childrens cottages without
worrying about getting stuck, and carry
heavy equipment around without any
trouble. Alex has supported me all the way;
he was so concerned about me after the
stroke scare. He encouraged me to start
running and its part of my life now. I run
four miles three times a week and my
next mission is to do a marathon.
Losing the weight has inspired me
to put together a bucket list of all sorts
of things Id always wanted to experience
and thought I never could. Top of the list
was a boudoir lingerie photoshoot
something I would never have dared to do when
I was heavier. It really helped hit home how slim
and fit I was, and how proud I felt about my body.
When I showed the photos to friends and family,
they all said I looked stunning.
This Christmas is my first since reaching
target and Im making the most of every second.
Ive already had the best gift possible: the moment
when Luke turned to me and said, Mummy,
youre beautiful. Were so much closer now and
every day is an opportunity to have fun!
INTERVIEW: CATHERINE MORTIMER. PHOTOGRAPHS: BILL MORTON. STYLING: CATHERINE KING. HAIR & MAKE-UP:
LINDSEY POOLE. WITH THANKS TO THEGOODLIFECENTRE.CO.UK. SEE P121 FOR STOCKISTS
Healthy trade-up
top-notch slimmer
My working
mums guide to
losing weight
I cook Food Optimising dinners
for Luke and me its much quicker
(and cheaper) than making two
separate meals. He loves Slimming
World meatballs and vegetable
soup. Actually, there isnt much
he doesnt like, so there are never
any leftovers in our house!
I found that setting small goals
worked for me. I told myself that

losing 1-2lbs a week was great and
that anything more was a bonus.
Theres so much to juggle anyway
when youre a single mum
I didnt want to set myself any
unrealistic targets, then become
disheartened and go off track.
Luke and I both love Hi-fi bars
we always have a supply of them

in the cupboard instead of sweets
and chocolate. The only trouble is
that we often end up fighting over
them! Ive resorted to buying the
Peanut Heaven bars because Luke
doesnt like peanuts
Exercising is so much more fun
when we do it together. Luke loves

doing yoga and running games on
the Wii with me, and were always
going out on our bikes, cycling
along the Devon coastline.
Rewarding myself each time
I reached a mini target was really

motivating. Clothes, make-up,
jewellery I splashed out on a
whole new outfit when my group
voted me its Woman of the Year!
SALLY WEARS:
p42: Top, 54.95,
Massimo Dutti.
Trousers, 39.50,
Marks & Spencer.
Shoes, Dune.
Necklace, Boden
p43: Top, 49, Boden.
Trousers, as p42.
Jacket, 38, Wallis
p44: Shirt, 44.95,

Massimo Dutti. Vest,
3.99, New Look. Jeans,
59, Mint Velvet
Left: Top, 39,
Monsoon. Jeans,
45, Oasis. Scarf,
New Look. Boots,
Topshop. Ring,
Freedom at Topshop
SLIMMING WORLD 45
dive into our

delicious
new
double
choc crisp
A seriously chocolatey cereal bar

with raisins, sprinkled with darkly
delicious choc chunks
Only available in Slimming World groups.
1.95/3. To find your nearest group visit
slimmingworld.com
reader competition
Win a spa break
worth 1,000
at Ragdale Hall Health

Hydro and Thermal Spa
Our lucky winner and their guest
will get the chance to relax and
kick-start their healthy lifestyle at
multi award-winning Ragdale Hall.
Nestling in the Leicestershire
countryside, this beautiful Victorian
mansions state-of-the-art facilities
provide a luxurious spa experience
thats not to be missed
PRIZE DETAILS
Two nights accommodation for two
in a twin/double Superior Plus room

An Elemis Pro Collagen Cleansing Balm
and Marine Cream gift in room on arrival
A three-course dinner on day one;
breakfast, buffet lunch and three-course
dinner on day two; breakfast and buffet
lunch on day three Complimentary
robe hire Either a 50-minute Blissful
Face and Back Therapy or two of the
following: a Soothing Back Massage,
Soft Touch Body Stretch or Soft Hands
treatment each A 40-minute Custom
Manicure each Unlimited use of the
Thermal Spa and other facilities, including
pools, saunas, relaxation rooms, gym,
fitness classes, steam room and sanarium,
all subject to availability
Save 33 per cent on

a visit to Ragdale Hall
Take a break by 30 September 2015

and youll receive 33 per cent off the
Nightly Tariff for residential stays of
two nights or more when sharing a
twin/double Superior room. Offer
available Sunday to Thursday only.
Guests must be 16 or over. To book, call
01664 433000 and quote SW Jan/Feb 15.
For more information about Ragdale Hall Health Hydro

and Thermal Spa, visit ragdalehall.co.uk. The prize is
subject to availability and may be taken Sunday to
Thursday only. Other restrictions apply. The competition
is open to UK and RoI residents aged 18 or over; guest
must be aged 16 or over.
For full offer terms and conditions, see p122.
No purchase necessary. For full competition terms

and conditions, see p122.
HOW TO ENTER
Name
For your chance to win, answer the following question:

Ragdale Hall is located in which county?
Address
Then complete the following sentence in no more than 15 words:

I would love to win a break at Ragdale Hall because
READER
OFFER!
Postcode
Email
Daytime tel
Send your competition entry to Ragdale Hall Competition,

Slimming World magazine, Clover Nook Road, Alfreton,
Derbyshire DE55 4SW, to arrive no later than 12 February 2015.
DATA PROTECTION By entering this competition, all entrants consent to the use of their personal
data by the data controller for the purpose of the administration of this competition. Data controller:
Slimming World magazine, Clover Nook Road, Alfreton, Derbyshire DE55 4SW.
SLIMMING WORLD 47
make something truly

great happen
If youre looking for an exciting opportunity a career
in which your passionate desire to help others achieve
their dreams makes a real difference to peoples lives,
a career in which your own weight loss journey and
your management skills inspire others to sparkling
success, a career which offers you flexibility and
boundless opportunities then youre looking in the
right place!
Were looking for new District Managers across the UK and
Ireland. Its a full-time, full-on, challenging, service-focused role,
and for the right person, itll be the most fulfilling, life-changing
career move youll ever make.
Youll be a committed individual with the experience and drive to
lead teams and achieve targets. Youll understand what it means
to want to lose weight and be motivated by helping others to do
the same. With training, support and a determination to succeed,
youll develop your district to its full potential, inspire others to
deliver the best possible service in our groups and recruit new
team members.
And in return, youll be highly rewarded for your dedication and
results. With a basic salary of 40,000 / 50,000 (15% London
weighting) per year plus a generous bonus package for meeting
targets, youll earn on average 65,000 / 89,000 per year. Youll
also receive a company car, expenses, healthcare package, plus
extensive training and the opportunity to progress to more senior
management positions in the field.
So, if you are:

a senior manager with experience of leading teams
to success
motivated by delivering exceptional customer service in
a sales or field-based environment
a past or current Slimming World member
happy to work flexible hours, including evenings
and weekends
determined to succeed in a varied role where no two
days are the same
excited by the idea of loving what you do, working hard
and being rewarded well for it
passionate about Slimming World and changing
peoples lives
then wed love to hear from you.

Please visit www.slimmingworld.com/dmcareers
for more information, or scan the QR code opposite
look, cook, eat
PHOTOGRAPH: GARETH MORGANS. RECIPE & FOOD STYLING: SUNIL VIJAYAKAR

PROP STYLING: TAMZIN FERDINANDO
Delicious new recipes to boost your kitchen confidence and your weight loss
Nice as pie
Cooks notes:
V Suitable for vegetarians
Suitable for freezing
When low-calorie cooking spray
is mentioned in recipes, please
note that only brands with one
calorie or less per spray are Free.
See the recipe index on p127 for
a complete list of Syn values
Chicken lattice
puff pies, recipe p73
SLIMMING WORLD 51
The wish list
Missing your favourite takeaways and comfort

foods? With our recipes you can still indulge and
watch your weight-loss dreams come true
Photographs: Kate Whitaker
Sweet and sour

prawns, recipe p54
52 SLIMMING WORLD
beat that craving
Leek and macaroni

cheese, recipe p54
SLIMMING WORLD 53
Sweet and sour

prawns
Serve up an Oriental feast in just

20 minutes its great with rice, too
Leek and
macaroni cheese
Golden and satisfying... the 70s fave

gets an update with leeks and garlic
SIMPLE
SIMPLE
Serves 4
Serves 4

1 large onion, finely chopped
1 red pepper, deseeded and cut into
bite-size pieces
2 large carrots, peeled and cut into
thin matchsticks
200g mangetout
500g raw peeled tiger or king prawns
8 spring onions, cut into short
diagonal lengths
350g dried egg noodles
227g can pineapple chunks in natural
juice, drained, reserving 2 tbsp juice
1 garlic clove, crushed
1 level tbsp cornflour
1 tbsp tomato pure
1 tbsp red wine vinegar
2 tbsp soy sauce
A pinch of granulated sweetener
250ml chicken or vegetable stock
1 Spray a wok or large frying pan

place over a high heat. Add the onion,
pepper, carrots and mangetout and
stir-fry for 4-5 minutes. Add the
prawns and spring onions and stir-fry
for a further 4-5 minutes, or until the
prawns are just turning pink.
2 Meanwhile, cook the noodles
according to the packet instructions
and keep warm. To make the sweet
and sour sauce, mix together the
reserved pineapple juice, garlic,
cornflour, tomato pure, vinegar,
soy sauce, sweetener and stock.
3 Stir the sauce into the prawns,
add the pineapple chunks and
cook for 3-4 minutes over a low
heat until thickened. Remove from
the heat, divide between 4 bowls
along with the noodles and serve.
Syns per serving:
Extra Easy 2
GIVE IT A TWIST
If you dont fancy prawns, use 4
skinless chicken breast fillets cut into
bite-size pieces instead. Just add to
the onion, pepper, carrots and
mangetout in step 1 and stir-fry for
8-10 minutes, or until cooked through
54 SLIMMING WORLD

6 leeks, trimmed and very thinly sliced
2 garlic cloves, finely chopped or crushed
300g dried macaroni
6 tbsp tomato pure
400g quark
1 tsp mustard powder
2 eggs, lightly beaten
160g reduced-fat Cheddar,
coarsely grated
For the salad:

Cucumber and carrots, cut into
thin ribbons
Mixed salad leaves
5 tbsp fat-free vinaigrette

180C/gas 6. Place the leeks, garlic
and stock in a pan. Bring to the boil,
then simmer gently for 6-8 minutes,
or until the leeks have softened.
Transfer to a wide mixing bowl.
2 Cook the macaroni according to
the packet instructions. Drain well
and add to the leek mixture.
3 Mix the tomato pure, quark,
mustard powder, eggs and 1 tsp
water until smooth and add to
the macaroni mixture. Stir in 120g
of the Cheddar, season and toss
well to combine. Transfer to a
shallow, medium ovenproof dish.
4 Sprinkle over the remaining cheese
and bake for 15-20 minutes, or until
bubbling and lightly golden. Leave to
stand for 5 minutes. Toss all the salad
ingredients in a serving bowl and
serve with the macaroni cheese.
Syns per serving:
Extra Easy FREE Green FREE*
*Add 6 Syns if not using the reduced-fat
Cheddar as a Healthy Extra
beat that craving
The ultimate
spaghetti
Bolognese
This Italian classic is perfect night-in

fare just dig your fork in and twirl!
SIMPLE
Serves 4
(sauce only)

1 onion, very finely chopped
8 rashers of back bacon (all visible fat
removed), finely chopped
4 celery stalks, very finely chopped
2 carrots, very finely diced
4 garlic cloves, crushed
200g button mushrooms, very
finely diced
500ml beef stock
400g can chopped plum tomatoes
6 tbsp tomato pure
1 bay leaf
1 tsp dried oregano
375g dried spaghetti
A handful of fresh oregano, to garnish
1 Place the mince in a large heavybased pan with the onion, bacon,
celery, carrots and garlic. Dry-fry over
a medium heat, stirring from time to
time, for 8-10 minutes to brown the
mince and lightly colour the veg.
2 Add the mushrooms and stir-fry
for 2-3 minutes. Add the stock,
tomatoes, tomato pure, bay leaf
and dried oregano. Season well, stir
and bring to the boil, then simmer
very gently for 30-40 minutes,
uncovered, stirring occasionally.
3 Increase the heat to medium
and let the sauce bubble for a further
10 minutes, or until rich and thick.
Stir regularly so it doesnt stick.
4 Meanwhile, cook the spaghetti
Drain well and divide between
warmed bowls. Top with the
Bolognese (removing the bay leaf),
garnish with the oregano and serve.
Syns per serving:
Extra Easy FREE
SLIMMING WORLD 55
Fish, chips and

mushy peas
No need to fish for compliments the

secrets in the lightened-up batter
SIMPLE
Serves 4
800g floury potatoes, such as Desiree or
King Edward, peeled and cut into chips
4 thick skinless and boneless cod fillets
2 eggs, separated
1 level tbsp self-raising flour
tsp paprika
500g frozen peas
A small handful of fresh mint leaves,
finely chopped
3 tbsp fat-free fromage frais
Lemon wedges, to serve

fan 180C/gas 6. Line a baking tray
with baking paper.
2 Boil the chips for 3-4 minutes,
drain well and return to the pan.
Cover and shake lightly to roughen
up the chips edges. Spread out on
a non-stick baking tray in a single
layer. Spray with low-calorie cooking
spray, season and bake for 20-25
minutes, or until golden.
3 Meanwhile, place the fish on the
lined baking tray and season well.
Put the egg whites in a large bowl
and whisk until they form soft peaks.
Beat the egg yolks and flour in a
separate bowl and then gently fold
into the egg whites with the paprika.
Stir well and spoon over the top of
the fish. Bake for 10-12 minutes, or
until the fish is cooked through and
the top is lightly golden.
4 To make the mushy peas, boil the
peas for 5-6 minutes, drain and place
in a food processor with the mint
and fromage frais. Season well and
whizz briefly until fairly smooth.
Serve with the fish and chips, plus
lemon wedges for squeezing over.
Syns per serving:
Extra Easy 1
56 SLIMMING WORLD
beat that craving
PUSH THE
BOAT OUT
For a richer sauce,
stir 1 tbsp brandy
into the pan with
the onion, garlic,
parsley and stock.
Just add Syn
per serving
Peppered steak with mushroom and parsley sauce

Our revamp of a bistro favourite, and no Syns even with a creamy-tasting sauce!
WORTH THE EFFORT
Serves 4
800g medium potatoes, scrubbed
A small handful of fresh rosemary sprigs
300g button mushrooms, roughly
chopped
1 onion, very finely chopped
A large handful of fresh flat-leaf parsley,
finely chopped
350ml beef stock
4 sirloin steaks, all visible fat removed
400g broccoli florets
300g roasted red peppers in brine from
a jar, rinsed, drained and thickly sliced

fan 180C/gas 6. To make the
hasselback potatoes, cut a series
of small slices three-quarters of
the way through each potato. Put
on a baking sheet and spray with
low-calorie cooking spray. Tuck
the rosemary into a few slices,
season and bake for 45-50 minutes,
or until soft and golden.
2 Meanwhile, to make the sauce, put
the mushrooms in a food processor
and whizz until very finely chopped.
Transfer to a pan with the onion,
garlic, parsley and stock and bring
to the boil. Reduce the heat and
simmer gently for 10-15 minutes,
stirring often. Remove from the
heat and stir in the fromage frais.
Season well and keep warm.
3 Preheat a large, ridged griddle or

frying pan over a high heat. Season
the steaks on both sides and cook
for 2 minutes each side for rare, 3
minutes each side for medium and
4 minutes each side for well done.
Transfer to a warm plate, cover and
allow to rest for 5-10 minutes.
4 Steam the broccoli for 3-4 minutes,
or until just tender, adding the
peppers for the last 30-40 seconds.
Divide the steaks between 4 warmed
plates and spoon over the sauce
(reserve some for pouring over,
if you like). Serve with the potatoes
and broccoli and peppers.
Syns per serving:
Extra Easy FREE
SLIMMING WORLD 57
MAKE IT
VEGGIE
In step 2, stir-fry
the mushrooms
with 600g Quorn
mince and add
veg stock instead
of beef with the
other ingredients.
Simmer gently for
20 minutes, or
until thickened
Cheesy Cumberland pie
Rich beef, soft mash and a golden cheese topping classic winter comfort food
SIMPLE
Serves 4

2 carrots, peeled and thickly sliced
4 celery stalks, thickly sliced
300g button mushrooms, sliced
300ml beef stock
1 bay leaf
A small handful of fresh thyme leaves
or 1 tsp dried thyme
6 tbsp tomato pure
900g floury potatoes, such as Desiree
or King Edward, peeled and chopped
100ml boiling hot vegetable stock
58 SLIMMING WORLD
160g reduced-fat Cheddar, grated

300g baby carrots, thinly
sliced lengthways
200g baby sweetcorn, halved lengthways
1 medium fennel bulb, thinly sliced
lengthways
1 tbsp light soy sauce

fan 180/gas 6. Spray a large frying
pan with low-calorie cooking spray
and place over a medium heat.
Stir-fry the onion, carrot and celery
for 5 minutes until soft.
2 Add the mince and mushrooms
and stir-fry for 5-6 minutes to brown.
Add the tomatoes, beef stock, bay
leaf, thyme and tomato pure and
stir well. Bring to the boil, then cover
and simmer gently for 30 minutes,
stirring occasionally. Season well.
3 Meanwhile, boil the potatoes for

15 minutes, or until tender. Drain and
mash with the stock. Season well
and stir in 60g of the cheese. Spoon
the mince into an ovenproof dish and
remove the bay leaf. Top with the
mash, sprinkle over the remaining
cheese and bake for 30 minutes,
or until golden brown.
4 Steam the vegetables for 3-4
minutes, or until tender. Drain
and return to the pan. Add the
soy sauce, season and toss well
before serving with the pie.
Syns per serving:
Extra Easy FREE*
*Add 6 Syns if not using the reduced-fat
Cheddar as a Healthy Extra
beat that craving
Piri-piri chicken with smoky sweet potato wedges

Tender chicken smothered in a medium-hot sauce... great for warming up those taste buds!
WORTH THE EFFORT
Serves 4
Ready in about 1 hour, plus 1-2 hours
marinating time
4 skinless chicken breast fillets
Rocket or a mixed-leaf salad, to serve
For the piri-piri sauce:

10-12 large, mild, fresh red chillies,
halved and deseeded
1 tsp ground ginger
1 tsp dried oregano
1 tbsp sweet smoked paprika
Finely grated zest and juice of 1 lime
250ml chicken stock
50ml red wine vinegar
For the sweet potato wedges:

4 large sweet potatoes, scrubbed and
cut into wedges
1 tbsp sweet smoked paprika
1 tsp dried rosemary

fan 160C/gas 4. To make the sauce,
put the chillies on a baking tray,
lightly spray with low-calorie cooking
spray and roast for 10 minutes. Allow
them to cool, then roughly chop.
Reserve some to garnish and put the
rest in a pan with the garlic, ginger,
oregano, paprika, lime zest and juice,
stock and vinegar. Simmer for 2-3
minutes, then allow to cool and
transfer to a food processor. Whizz
to a smooth pure. Put half the
sauce in a bowl and chill.
2 Make 3 or 4 diagonal slashes in
each chicken breast and place them
in a sealable food bag. Add the rest
of the sauce, seal and shake to coat
the chicken. Marinate in the fridge
for 1-2 hours, or overnight if you can.
3 Meanwhile, arrange the sweet
potatoes on a non-stick baking tray
and spray with low-calorie cooking
spray. Mix together the paprika
and rosemary and sprinkle over
the wedges. Toss to coat evenly.
4 Turn up the oven to 200C/fan

180C/gas 6 and preheat a large,
ridged griddle pan on the hob.
Remove the marinated chicken from
the bag and cook for 2-3 minutes on
each side, until lightly charred at the
edges. Transfer to a roasting tray and
spray with low-calorie cooking spray.
Roast along with the sweet potatoes
for 30 minutes, or until cooked
through and the wedges are golden.
5 Whisk the mayonnaise and
fromage frais into the chilled piri-piri
sauce. Serve the chicken garnished
with the reserved chilli, with
the wedges and rocket and the
remaining sauce to spoon over.
Syns per serving:
Extra Easy 1
COOKS NOTE
If you like things
a little milder,
use 3-4 chillies
in the sauce
beat that craving
Lamb rogan josh with kachumber and rice

A curry-night favourite, served with kachumber a cooling Indian side dish
For the kachumber:
3 tomatoes, deseeded and
finely chopped
cucumber, deseeded and
finely chopped
1 red onion, very finely chopped
A small handful of fresh mint leaves,
finely chopped
Juice of 2 limes
(curry only)

700g lamb leg steaks, all visible fat
removed, cut into large chunks
2 large onions, chopped
2 tsp finely grated fresh root ginger
2 pieces of cassia bark or cinnamon sticks
2 tsp mild chilli powder
2 tsp paprika
6 green cardamom pods, lightly crushed
6 tbsp tomato pure
600ml lamb or beef stock
6 large carrots, cut into 5cm chunks
275g dried basmati rice
A small handful of fresh coriander
leaves, finely chopped, to garnish
Lime wedges, to serve
60 SLIMMING WORLD

place over a medium-high heat. Cook
the lamb, in batches, for 3-4 minutes
until browned all over. Transfer to a
bowl or plate and set aside.
2 Wipe out the casserole with
kitchen paper, spray with low-calorie
cooking spray and place over a
medium heat. Add the onions and
stir-fry for 10-12 minutes until soft
and lightly browned. Add the garlic,
ginger, cassia bark or cinnamon
sticks, chilli powder, paprika and
cardamom pods and stir-fry for
1-2 minutes. Add the curry powder

and lamb and stir-fry for 2-3 minutes.
3 Stir in the tomatoes, tomato pure,
stock and carrots. Season well and
bring to the boil. Reduce the heat to
very low and cover tightly. Simmer
gently for 2-2 hours, or until the
lamb is meltingly tender.
4 Meanwhile, to make the kachumber,
mix the ingredients in a bowl. Season
well and chill until ready to serve.
5 About 15-20 minutes before
serving, cook the rice according to
the packet instructions. Remove the
cassia bark or cinnamom sticks from
the curry, garnish with the coriander
and serve with the rice, kachumber
and lime wedges for squeezing over.
Syns per serving:
Extra Easy FREE
COOKS NOTE
Cassia bark is
a milder, slightly
sweeter variety
of cinnamon.
Youll find it in
Asda, Morrisons
and other major
supermarkets
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR
PROP STYLING: MORAG FARQUHAR
WORTH THE EFFORT
Serves 4
advertisement promotion
READER
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This clever gadget opens up
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alongside a tangy ratatouille for a
complete Mediterranean meal done
and dusted. On curry night, you can
serve up a madras and a korma, to
keep everyone happy or accompany

your favourite Slimming World tikka
masala with a generous helping of
spicy Bombay potatoes.
With a total capacity of six litres,
itll easily make enough for eight to 10
people, or feed a hungry family with
both a main and side dish. If theres
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same time. Or why not get ahead
by using one compartment to make
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Washing-up couldnt be easier,
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thats definitely worth a double take!
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Offer available in the UK only,
until 12 February 2015, while
stocks last. RRP correct at time
of going to press.
SLIMMING WORLD 61
Slimming World
extra easy
express
Every second counts when you want to get delicious,

healthy food on the table, and this essential cookbook
features more than 100 irresistible recipes designed to
help you lose weight without the wait!
Over 100 mouth-watering

meals in 30 minutes or less
back by popular demand!

Just 6.99 to Slimming World members in group,
and if youre a member of Slimming World Online
you can buy it through the online bookshop.
now in
paperb
ack
gourmet grub
FAB FAKEAWAY
Peppered steak burger
Beef-in-a-bun gets the luxe factor with a kick of pepper and horseradish slaw
SIMPLE
Serves 4
750g baking potatoes, scrubbed,
cut into slim wedges
1 medium red onion, finely chopped
and thinly sliced
1 tsp black peppercorns, roughly crushed
1 egg yolk
2 tsp balsamic vinegar
4 x 60g wholemeal rolls
A few lettuce leaves, shredded
40g watercress
For the horseradish slaw:
2 Meanwhile, to make the burger,

mix the chopped red onion, mince,
peppercorns, a little salt, egg yolk
and balsamic vinegar in a bowl (or
whizz in a food processor). Shape the
mixture into 4 equal-size burgers.
Preheat a griddle or frying pan, spray
the burgers with low-calorie cooking

spray and fry for 5-6 minutes on
each side, or until cooked through.
3 Mix the yogurt and horseradish
sauce with a little salt and pepper.
Stir in the red cabbage and carrot.
4 Split the rolls and layer up lettuce
leaves, a burger patty, sliced red
onion, watercress and a dollop of
slaw on each base. Top with the
bun lid. Serve with the wedges,
and the remaining slaw to share.
Syns per serving:
Extra Easy *
*Add 6 Syns if not using the wholemeal
roll as a Healthy Extra
PHOTOGRAPH: ADRIAN LAWRENCE. RECIPE & FOOD STYLING: SARA LEWIS. PROP STYLING: TAMZIN FERDINANDO
150g Total 0% Greek yogurt

1 level tbsp horseradish sauce
200g red cabbage,
very thinly sliced
1 carrot, coarsely grated

200C/gas 7. Boil the wedges for
4-5 minutes, then drain well in a
colander. While the wedges are still
in the colander, spray with low-calorie
cooking spray and toss until coated.
Scatter over a large non-stick baking
tray in a single layer and season.
Bake for 10 minutes, turn the wedges,
spray with more low-calorie cooking
spray and bake for a further 10-15
minutes, or until crisp and golden.
SLIMMING WORLD 63
Curry of
the month
Push the spice boat out with our new series of
show-stopping curries. First up is a stir-fry balti
and three great side dishes all for just 1 Syn!
Photograph: Maja Smend
Balti chicken with spinach

and tomatoes
Our medium-hot curry is big, bold and beautifully tasty
WORTH THE EFFORT
Serves 4
(curry only)
Ready in about 40 minutes,

plus 20 minutes
marinating time
4 skinless chicken
breast fillets, cut into
bite-size pieces
Juice of 1 lime
black pepper
1 cinnamon stick
4 cardamom pods,
lightly crushed
1 red chilli, left whole
1 tsp cumin seeds
1 tsp finely grated fresh
root ginger
1 tsp ground coriander
1 tsp turmeric
1 tsp ground cumin
1 tsp garam masala
400ml passata
1 yellow pepper, deseeded
and cut into small chunks
100g cherry tomatoes,
left whole
80g baby spinach
A small handful of
fresh coriander leaves,
finely chopped
Lime wedges, to serve
1 Put the chicken in a bowl and add

the lime juice, curry powder and a
twist of pepper. Cover and leave to
marinate in the fridge for at least
20 minutes, or overnight if you can.
2 Spray a large wok or frying pan
place over a medium-high heat. Add
the cinnamon stick, cardamom pods,
chilli and cumin seeds, and stir-fry
briefly just to colour and release
their fragrance. Add the onion, garlic
and ginger and fry for 3-4 minutes,
until the onion starts to colour
lightly. Add the chicken and stir-fry
for 2-3 minutes, or until sealed.
3 Mix together the ground coriander,
turmeric, cumin and garam masala;
add to the pan. Stir, lower the heat
to medium and cook for 1-2 minutes.
4 Pour in the passata and 150ml
water, then stir in the pepper. When
starting to bubble, lower the heat
and simmer for 15-20 minutes, or
until the chicken is cooked through.
Add the cherry tomatoes and
simmer for 2-3 minutes. Add the
spinach and coriander, turning once
just to wilt. Season to taste and add
a splash more water if required.
5 Remove the cinnamon stick,
cardamom pods and chilli. Serve the
curry with the rice, beans and raita,
and lime wedges for squeezing over.
Syns per serving:
Extra Easy FREE Original FREE
64 SLIMMING WORLD
lets eat in
Lemon rice
SUPER SIMPLE
Serves 4
V

1 cinnamon stick
6-8 black peppercorns
6-8 fresh or dried
curry leaves
3 cloves
275g dried basmati rice
1 tsp ground turmeric
Juice of lemon
1 Spray a heavy-based pan with

low-calorie cooking spray and
place over a medium heat. Add
the cinnamon stick, peppercorns,
curry leaves and cloves. Stir-fry
for 1-2 minutes, then add the rice,
turmeric, lemon juice and stock.
Bring to the boil, stir and cover the
pan tightly. Reduce the heat to
low and cook for 10-12 minutes.
2 Remove the pan from the heat,
keep covered and leave to stand
for a further 10-12 minutes.
3 When ready to serve, uncover and
fluff up the grains of rice with a fork.
Serve immediately with the balti.
Syns per serving:
Extra Easy FREE Green FREE
Green bean thoran

SIMPLE
Serves 4
V
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: TAMZIN FERDINANDO

1 tsp mustard seeds
10 fresh or dried curry leaves
1 whole dried red chilli
1 green chilli, deseeded and
finely sliced lengthways
1 tsp turmeric powder
400g green beans, trimmed
and halved
2 level tspgrated fresh or
desiccated coconut
Salt
1 Spray a large frying pan with

mustard seeds and, as they begin to
pop, add the curry leaves and red
chilli. Stir-fry for 1-2 minutes, then
add the onion and fry for 5-6
minutes, or until softened. Add the
green chilli and turmeric and cook
for a further 2 minutes.
2 Add the beans and 100mlof water,
stir and cook for 4-5 minutes, or
until the beans are tender. Stir in
the coconut and season to taste.
Serve immediately.
Syns per serving:
All choices 1
Mint, cucumber and

pomegranate raita
SUPER SIMPLE
Serves 4
V

1 cucumber, halved , deseeded
and coarsely grated
300g fat-free natural yogurt,
lightly whisked
1 tsp black mustard seeds
2 tsp cumin seeds
A large handful of fresh mint,
finely chopped
black pepper
2 tbsp pomegranate seeds
1 Mix together the cucumber and

yogurt. Spray a small pan with lowcalorie cooking spray and place over
a medium heat. Stir-fry the mustard
and cumin seeds for 1 minute, then
add to the cucumber mixture with
the mint leaves. Season and stir,
then transfer to a small bowl and
chill. Sprinkle over the pomegranate
seeds just before serving.
Syns per serving:
All choices FREE
SLIMMING WORLD 65
easy does it
WHISK IT UP
Ham n Med veg frittata
Delicious hot or cold, grab a slice of our Free Italian omelette any time youve a gap to fill!
SUPER SIMPLE
Serves 4 Ready in about 30 minutes

Syns per serving:
Extra Easy FREE
Original FREE
Whisk 8 eggs in a
large bowl and season
with salt and freshly
ground black pepper.
Spray a large frying pan with low-calorie cooking

spray and place over a medium heat. Stir-fry 1 finely
chopped red onion and 2 finely sliced courgettes for
6-8 minutes until softened.
Cut 8 slices of lean

ham into cubes.
Finely chop a
small handful
of fresh flat-leaf
parsley. Add the
ham and herbs
to the eggs.
Add the egg mixture

to the pan, reduce the
heat and stir quickly to
mix everything together.
RECIPE: SUNIL VIJAYAKAR. ILLUSTRATIONS: FELICITA SALA
Gently
cook
the frittata,
uncovered,
for about 6-8
minutes, or
until there is
only a little
runny egg left.
Preheat your grill to

medium. Scatter 10 halved
cherry tomatoes over the top
of the frittata. Brown under
the grill until the top is golden
and bubbling and the egg is
set. Cut into wedges and serve.
SLIMMING WORLD 67
Light
switch
Streamline tonights dinner at the

touch of a button with Frylight,
the Syn-free cooking spray
mall changes to the way you shop

and cook can make a big difference
to your slimming campaign. Like
swapping glugs of your usual Synheavy cooking oil for Frylight.
Frying, grilling, baking, roasting With
a bottle of this clever cooking spray in your
storecupboard, you can create everything
from perfectly crunchy, flavour-packed
stir-fries to gorgeous golden Slimming World
chips and so much more.
Versatile, convenient and easy to use,
Frylight is a must-have when cooking up
Food Optimising versions of your familys
favourite recipes, saving you 6 Syns per
tablespoon of oil that you replace with a few
quick spritzes of cooking spray. And with
the new Frylight Infuse Garlic Oil and Chilli
Oil joining the popular Sunflower Oil, Extra
Virgin Olive Oil and Butter Flavour, theres a
variety to match every comfort-food craving.
As a bonus, a little Frylight goes a
long way, which means its as good for your
wallet as it is for your waistline. Try it for
yourself in these two very different (and
equally delicious) recipes. Discover just
how easy it is to control the Syns in your
cooking, and lighten up your January.
Frylight Infuse Chilli Oil is currently

exclusive to Tesco. All the other varieties
are available at most major supermarkets.
For more information, visit frylight.co.uk
68 SLIMMING WORLD
Fabulous flavoursome
meals to help keep your
weight loss on track
Aloo gobi
Italian-style
beef with
tomato,
mozzarella
and basil
SIMPLE
Serves 4
Frylight
2 tbsp tomato pure
2 x 400g cans cherry tomatoes
1 tbsp dried oregano
2 tbsp capers, drained and rinsed
A small handful of fresh basil,
roughly chopped
black pepper
800g floury potatoes, such as
Desiree or King Edward, peeled
and cut into small cubes
4 sirloin steaks, all visible
fat removed
50g reduced-fat mozzarella,
cut into small cubes
A small handful of rocket leaves,
to garnish
and steamed, to serve
SUPER SIMPLE
Serves 4
V

250g dried long-grain rice
Frylight
175g spring onions, sliced,
reserving some to garnish
4 tomatoes, roughly chopped
1 tbsp korma curry powder
Juice of 1 lemon
1 large cauliflower, cut into
small florets
2 x 300g cans small new
potatoes in water, drained
and thickly sliced
1 Cook the long-grain rice according to the

packet instructions. Drain well.
2 Meanwhile, spray a deep frying pan with
Frylight and place over a medium-high heat.
Stir-fry the onions for 2 minutes, then add
the tomatoes. Reduce the heat to medium
and cook gently for a further 3 minutes.
3 Mix the curry powder with the lemon juice,
add to the pan and cook for 1 minute. Add
the cauliflower, potatoes and 300ml boiling
water, cover and simmer for 6-8 minutes, or
until the veg is tender. Serve with the cooked
rice, garnished with the reserved onions.
Syns per serving:
1 Spray a large frying pan

with Frylight and place over a
medium heat. Add the onion,
garlic, tomato pure, tomatoes,
oregano, capers and basil and
season. Bring to the boil, reduce
the heat to medium-low and
cook, uncovered, for 15-20
minutes, stirring occasionally.
2 Boil the potatoes for 5-6
minutes, then drain. Spray a
frying pan with Frylight and
place over a medium-high heat.
Fry the potatoes for 6-8 minutes
until golden, turning occasionally.
Meanwhile, place a griddle or
large frying pan over a high heat.
When hot, season the steaks and
cook for 3-4 minutes each side.
3 Put the steaks in the pan with
the tomato mixture, spooning
it over them. Cook for a further
5-6 minutes, remove from the
heat and stir in the mozzarella.
Garnish with rocket and serve
with the potatoes and beans.
Syns per serving:
Extra Easy 1
SLIMMING WORLD 69
Midweek
made easy
Had a long and busy day? Want something filling and healthy thats quick to make? Sorted!
Simple beef
and mushroom
stroganoff
Our speedy take on the Russian
classic is on the table in 20
SIMPLE
Serves 4

2 onions, finely sliced
3 x 250g packs sliced white mushrooms
500g lean sirloin steak, all visible fat
removed, cut into thin strips
400ml boiling beef stock
1 tbsp green peppercorns in
brine, drained
tsp mustard powder mixed with
1 tsp water
A small handful of finely chopped fresh
chives, to garnish
Boiled rice and steamed green
vegetables, to serve
1 Spray a large non-stick frying pan

place over a medium heat. Add the
onions and mushrooms and stir-fry for
5-6 minutes until softened. Remove
with a slotted spoon and set aside.
2 Wipe the pan clean, respray with
low-calorie cooking spray and turn
the heat to high. Add the steak
and stir-fry for 2-3 minutes. Add the
stock, peppercorns and mustard and
return the onions and mushrooms
to the pan. Season well and leave
to bubble for 2-3 minutes. Remove
from the heat, stir in the fromage
frais and scatter over the chives.
3 Serve with helpings of boiled rice
and steamed green vegetables.
Syns per serving:
Extra Easy FREE
70 SLIMMING WORLD
dinner dash
Everyday pork
burgers with red
cabbage slaw
Juicy pork patties and punchy,
crunchy slaw what a combo!
SIMPLE
Serves 4
(burgers only)

500g lean pork mince (5% fat or less)
A splash of Worcestershire sauce
2 tsp dried sage
Mixed salad leaves
2 large tomatoes, sliced
4 x 60g wholemeal rolls
For the slaw:

red cabbage, finely shredded
1 large carrot, coarsely grated
Juice of 1 lemon
1 Preheat your grill to medium-high.

In a bowl, mix the onion, mince,
Worcestershire sauce, sage and
garlic. Season well, then divide the
mixture into 4 portions and shape
each one into a burger. Lightly spray
the burgers with low-calorie cooking
spray and grill for 12-15 minutes, or
until cooked through and browned.
2 Meanwhile, put all the slaw
ingredients in a large bowl. Season
and toss to mix thoroughly.
3 Put salad leaves, tomato, a burger
and a little slaw into each roll. Serve
the rest of the slaw on the side.
Syns per serving:
Extra Easy *
Capers and silverskin onions add tanginess to this easy-peasy dish

SUPER SIMPLE
Serves 4
IF YOU LIKE
THESE...
... and want the
complete recipe
collection, pick
up Extra Easy
Express, now out
in paperback.
Its on sale in
Slimming World
groups at
6.99 (10.50)
2 Spray a large non-stick frying pan

place over a high heat. Add the
chicken in a single layer and fry for
4 minutes to brown, turning once.
3 Add the remaining ingredients,
season well and cook over a medium
heat for 10 minutes, or until the
chicken is cooked through. Garnish
with basil leaves and serve with
Slimming World
extra easy
express
a selection of steamed fresh veg.
Every second counts when you want to get delicious, healthy

food on the table, and this essential cookbook features
more than 100 irresistible recipes designed to help you lose
weight without the wait!
Syns per serving:

Extra Easy FREE
Youll find dishes to tantalise your tastebuds while keeping time in the kitchen to
a minimum. And of course, theyll help keep your weight loss on the fast track
too. Whether your food mood takes you to meat in minutes, fish in a flash,
poultry pronto or va va veg, youll have a feast on the table within 30 minutes
and often much faster, leaving time for our delicious desserts at the double.
Every recipe is based on Food Optimising, Slimming Worlds unique healthy
eating plan, so you can fill up on everyday foods like meat, chicken, fish, pasta,
rice, fruit and vegetables and never go hungry again!
fast food has
never been so healthy!
Slimming World
Clover Nook Road, Somercotes,
Alfreton, Derbyshire DE55 4SW, UK
www.slimmingworld.com
ISBN 978-1-908256-34-8
6.99
10.50
9 781908 256348
Slimming World
extra easy
express
extra easy express
4 skinless and boneless chicken breasts

1 garlic clove, crushed
Finely grated zest and juice of 1 lemon
1 tsp Italian herb seasoning (or use a mix
of dried oregano, basil and marjoram)
2 tbsp capers, drained
2 x 300g cans new potatoes
in water, drained
12 silverskin onions in vinegar, drained
A small handful of fresh basil leaves,
to garnish
Your favourite steamed fresh
vegetables, to serve
1 Place the chicken breasts between

two sheets of cling film and lightly
flatten them with a rolling pin.
Slimming World
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: MORAG FARQUHAR
*Add 6 Syns if not using the wholemeal roll

as a Healthy Extra
Zesty one-pan chicken
Over 100 mouth-watering

meals in 30 minutes or less
SLIMMING WORLD 71
fab four
4 ways with...
Chicken lattice
puff pies
Quick-to-prepare mini fillets are

brilliant for popping into pie fillings
chicken
Spread your culinary wings and make more of everyones

favourite meat with our new clutch of recipes
SIMPLE
Serves 4
500ml chicken stock
800g skinless mini chicken breast fillets,
roughly chopped
2 onions, roughly chopped
2 carrots, peeled and cut into small cubes
4 celery stalks, roughly chopped
200g sugar snap peas, roughly chopped
2 level tsp chicken gravy granules
1 tsp Worcestershire sauce
A handful of fresh chives, finely snipped
1 egg, lightly beaten
100g from a 320g Jus-Rol Light Puff
Pastry Sheet
Mixed salad leaves, dressed with
lemon juice, to serve

160C/gas 4. Put the stock, chicken,
onions, garlic, carrots and celery in
a large pan and bring to the boil.
Reduce the heat and simmer, stirring
often, for 15-20 minutes, or until
the vegetables have softened and
the chicken is cooked through.
2 Add the sugar snap peas, gravy
granules and Worcestershire sauce
and stir. Add the chives, season well
and stir again. Divide the chicken
filling between 4 individual pie dishes.
3 Brush the rim of each dish with
beaten egg. Roll out the pastry on
baking paper and cut into long, thin
strips. Divide between the dishes and
arrange the strips in a lattice pattern
over the top of each one. Brush the
pastry with more egg. Bake for 18-20
minutes, or until the pastry is puffed
up and golden. Serve with the salad.
Syns per serving:
Extra Easy 4 Original 4
GIVE IT A TWIST
For a chicken and mushroom pie,
add 200g halved button mushrooms
instead of the peas in step 2
SLIMMING WORLD 73
Chicken, white wine and mushroom pasta

The combination of rich, dark thigh meat and earthy mushrooms is simply delicious
SIMPLE
Serves 4
(sauce only)

600g chestnut mushrooms,
thickly sliced
800g skinless and boneless chicken
thighs, cut into bite-size pieces
3 shallots, finely chopped
5 green peppercorns in brine, rinsed
and drained
500ml chicken stock
A small handful of fresh tarragon,
finely chopped
100ml dry white wine
2 level tbsp chicken gravy granules
350g dried penne, or other pasta
shape, cooked, to serve
74 SLIMMING WORLD
1 Put half the sliced mushrooms in

a food processor and whizz until
finely chopped. Set aside.
2 Spray a large frying pan with
over a high heat. Add the chicken
and stir-fry for 4-5 minutes, or until
lightly browned. Transfer to a plate.
3 Reduce the heat to medium, add
the shallots, garlic, peppercorns and
finely chopped mushrooms, and
stir-fry for 3-4 minutes.
4 Add the stock, tarragon and wine
and bring to the boil. Add the
chicken and sliced mushrooms, stir
in the gravy granules, season and
reduce the heat to medium-low.
Cook for 20-25 minutes, stirring
occasionally, until the sauce has
reduced and thickened slightly.
5 Stir the sauce into the cooked pasta.

Divide between 4 bowls and serve.
Syns per serving:
Extra Easy 2
MAKE IT VEGGIE
Swap chicken for 350g meat-free
Quorn Chicken Pieces just add with
the mushrooms in step 4
fab four
Chicken, tomato and root

vegetable bake
Youve got to love chicken legs theyre cheap and packed with flavour
SIMPLE
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: TAMZIN FERDINANDO
Serves 4
15 minutes
1 large onion, cut into
8 wedges
1 large red onion, cut into
8 wedges
500g new potatoes,
quartered lengthways
2 carrots, peeled and
thickly sliced
8 garlic cloves, unpeeled
4 large tomatoes, halved
black pepper
1 tsp sweet smoked paprika
1 tsp ground cumin
1 tsp cinnamon
4 skinless chicken legs
1 red pepper, deseeded and
cut into strips
A handful of fresh flat-leaf
parsley, finely chopped

180C/gas 6. Put the onions, potatoes,
carrots, garlic and tomatoes into a
large roasting tin and season. Spray
toss well. Bake for 20 minutes.
2 Meanwhile, mix the spices together
in a small bowl and set aside. Put the
chicken legs on a board and make
3-4 deep slashes in each with a knife.
Season with some black pepper.
3 Take the veg out of the oven and
toss well in the roasting tin. Arrange
the chicken on top in a single layer
and sprinkle with the spice mix. Pour
in the stock and bake for 20 minutes.
4 Tuck the red pepper loosely around
the chicken and veg. Turn up the
oven to 220C/fan 200C/gas 7 and
roast for a further 15-20 minutes,
or until the pepper is just soft and
the chicken is golden and cooked
through. Sprinkle with the parsley
and serve immediately.
Syns per serving:
Extra Easy FREE
Crumbed chicken breasts with

pepper stuffing
Large chicken breasts are great for stuffing and will stay tender and moist
SIMPLE
Serves 4
4 slices day-old wholemeal
bread from a small 400g loaf,
crusts removed
4 large skinless chicken
breast fillets
3 eggs, lightly beaten
300g dried basmati and wild
rice, cooked, to serve
Carrots and sugar snap peas,
steamed, to serve
For the stuffing:

1 spring onion, green part
only, very finely chopped
A small handful of fresh basil,
finely chopped
2 tbsp finely chopped roasted
red peppers in brine from
a jar, drained
2 tbsp fat-free natural
cottage cheese
black pepper

fan 180C/gas 6. Tear up the bread
and whizz in a food processor to
make fine breadcrumbs.
2 Put all the stuffing ingredients into
a small bowl and season with lots
of pepper and a little salt. Stir well.
3 Cut a slit part-way through the
side of each chicken fillet to make
a pocket. Lay cling film over each
fillet and use a rolling pin to flatten
slightly. Divide the stuffing between
the pockets, and fold over the sides
to enclose. Transfer to a non-stick
baking tray and brush with egg.
4 Divide the breadcrumbs into 4 and
sprinkle a portion over each fillet,
coating the top and sides. Spray with
low-calorie cooking spray and bake
for 20-25 minutes, or until golden
and the chicken is cooked through.
5 Serve one chicken fillet per person
with the rice and vegetables.
Syns per serving:
Extra Easy 2
SLIMMING WORLD 75
Food news
Shop yourself slimmer with these savvy low-Syn finds and speedy meal ideas
Upgrade your
STIR-FRY
THATS JAMMY!
Keep sweet with Robinsons
Fruit Shoot Less Sugar Jam.
In a squeezy pack and three
varieties Strawberry &
Summer Fruits, Orange, and
Apple & Blackcurrant its
Syn per level tsp. A 300g
pack costs 1.69.
Whats new
Take a short cut to flavour with

pre-marinated Tesco British
Chicken. Japanese-style Mini
Fillets with Teriyaki Glaze and
Spanish-style Mini Fillets with
Garlic & Smoked Paprika are
Free on Extra Easy and Original.
While Diced Breast with Tikka
Marinade sprinkled with green
chillies is Syn per half pack
on Extra Easy and Original. Each
300g chilled pack costs 3.50.
76 SLIMMING WORLD
This speedy midweek

staple is a lifesaver. Spray
a large wok or pan with
low-calorie cooking spray,
place over a medium heat
and stir-fry skinless
chicken pieces for 3-4
mins. Add sliced veg and
fry for 2-3 mins, stir in
cooked dried noodles and
add an easy sauce (see
right). Cook for 3-4 mins
and serve up a fab dish for
four! Free on Extra Easy. Or
use Quorn Chicken Pieces;
Free on Green, too.
l Citrus chilli sauce:
Mix together the juice

and 1 tsp finely grated
zest of 1 lime, 2 crushed
garlic cloves, 1 tsp finely
grated fresh root ginger,
tsp ground star anise,
2 tbsp each light and dark
soy sauce, 1 deseeded
and finely chopped red
chilli and 150ml hot
chicken or veg stock.
l Stir-fry spice blend:
Mix together tsp chilli

flakes, 1 tsp each garlic
powder, onion granules,

five-spice powder, ground
black pepper and ground
ginger. Stir in with the
noodles. Just before
serving, add 3 tbsp light
soy sauce and toss well.
l Soy, ginger and honey
sauce: Mix together

2 tbsp light soy sauce,
100ml hot chicken stock,
1 tsp finely grated fresh
root ginger and 1 tsp
runny honey (add Syn
per serving).
Quorn 2 Pork Steaks are Syn each on all

choices grill for 10 minutes and serve with
your fave veg. These meat-free steaks cook
from frozen, too. A 176g chilled pack costs
2.75 from Asda, Tesco and Waitrose.
trolley talk
Central eating
You cant beat soup for warming the cockles on a chilly

day, so rekindle your love of the liquid lunch with these
top picks enjoy a bowlful or fill a flask
GOOD TO GO
Take your favourite Free
Foods with you wherever you
go in these cheery containers
by Happy Jackson. The smileinducing set of four stacking
snack boxes costs 10.95 from
temptationgifts.com.
Fresh from the New Covent Garden Soup Co

Taste of the World range comes Tennessee Pulled
Pork & Bean or Sicilian Smokey Tomato & Aubergine
with Borlotti Beans (2 for a 600g chilled carton, half
is a Healthy Extra b). Or choose Glorious! SkinnyLicious
Intrigue in Istanbul with spiced veg and lentils (2.20
for a 600g chilled pot, half is a Healthy Extra b).
Go back to basics with Morrisons Kitchen
Creamy Vegetable Soup (99p for
a 600g chilled pot, half
is a Healthy
Extra b). Not
so good at
sharing? With
chef Mark
Hixs Organic
Celeriac &
Apple Soup by
Tideford (3.25
for a 600g chilled
pot, Ocado), you
get to enjoy the
whole pot as your
Healthy Extra b.
Canned soup is a storecupboard saviour,
so when you cant get out to the shops
just open a Baxters Hearty Tuscan Style
Bean, Bacon & Pecorino Soup or a
Chicken & Black Eyed Pea Gumbo. Half
a 400g can counts as a Healthy Extra b
and each variety costs 1.50.
Need a hot lunch fast? Pick up

a pot of Kabuto Noodles Prawn
Tom Yum. Just add boiling water,
wait five minutes and youve got
prawns and
noodles in
a spicy soup.
Free on Extra
Easy, an 85g
pot costs 2
from Ocado,
Sainsburys
and Tesco.
Asda Extra Special West Country

Beef Casserole with Gentleman
Jack Ale is 1 Syn per half a pack
on Extra Easy and Original. A 560g
chilled pack costs 6.
Souperdouper
choices
Whizz up a bespoke bowl of soup with

a stock cube and an Asda Simply Soups
Soup Mix. The range includes Chilli Bean,
375g pack, and Leek & Potato, 500g pack.
Both are Free on Extra Easy and Green.
Theres also Carrot & Coriander, 500g pack
thats Free on all choices. All packs cost 1.
Lidl Heat, Eat & Enjoy Chicken

Breasts wrapped in Bacon with
Cheese Sauce are 2 Syns per
fillet on Extra Easy and Original.
A 396g chilled pack costs 2.99.
Comforting Asda Chosen by You

Mini Classics Lamb Hotpot
with carrots, onions and leeks
is 2 Syns per pack on Extra Easy.
A 250g chilled pack costs 1.68.
SLIMMING WORLD 77
trolley talk
Healthy Extra
update
Get fresh with
PINEAPPLE
It may seem odd that

pineapple comes into
season in winter until you
remember its the height
of summer on the other side
of the equator, where this
spiky fruit soaks up endless
sunshine! Enjoy chopped
into a zingy salsa topping
for a grilled lean gammon
steak, or stirred into fat-free
natural yogurt for a superquick dessert. Use it to add
a tropical twist to a salad
or jacket potato with lean
ham and low-fat natural
cottage cheese, or sliced
super-thin and sprinkled with
a pinch of chilli and chopped
mint for a refreshing starter.
Fresh pineapple is Free
on all choices
If youre feeling
peckish, go for
a Dairy Partners
Peelable Cheese
Twirler. Two
individually
wrapped strings
count as a
Healthy Extra a.
Available from
Aldi, Iceland, Morrisons and Tesco,
a 168g chilled pack of eight costs 1.75.
SYN STRETCHERS
Get your choc fix for 5 Syns or less now the
only challenge is which of these to choose?
Brighten up your
brekkie with this
warming filler.
A sachet of
Kelloggs
Special K
Blueberry
& Cranberry
Multi-Grain
Porridge takes
just 2 minutes
to make in the
microwave. Each 27g sachet counts
as a Healthy Extra b and a box of six
costs 1.99 from Asda and Tesco.
Have your cake and eat it McVities Jaffa Cakes

Mini Rolls combine light sponge with dark chocolate
and a tangy orange centre, for 5 Syns per roll. A pack
of six individually wrapped 26g rolls costs 1.45.
Sink your spoon into Cadbury Bubbles of Joy Milk
Chocolate Mousse. Each 45g pot is 4 Syns and
a four-pack costs 1.49.
For the perfect portion of Fairtrade chocolate,
The Co-operative Loved by Us Milk Chocolate
Treat Size Bar is a little of what you fancy, without
the temptation to eat a lot! A 15g bar
is 4 Syns and costs 49p.
Tesco Raisin
Wheats make
a filling, fruity
start to the
day. A 35g
portion
counts as a
Healthy Extra
b and a 500g
box is 1.99.
THE LUNCH LOWDOWN

How to do a high-street lunch for just
6 Syns on Extra Easy from Greggs
FILL UP with a spicy Fajita Chicken Pasta Pot (4 Syns).
FOR DESSERT opt for a Tropical Fruit Pot (Free).
Were hooked
Catch on to basa, a
freshwater catfish that
tastes similar to cod.
Tesco Basa 2 Sweet Chilli
Marinated Fillets are
Syn per fillet on Extra
Easy and Original; 2 Lime
& Coriander Marinated
Fillets are 1 Syn each.
The 300g two-fillet frozen
packs cost 2 each.
78 SLIMMING WORLD
Fancy up your fish with these reely tasty finds

Make supper spicy
with Birds Eye
Inspirations 2 Fish
Chargrills with
Sweet Jalapeno,
Red Pepper &
Honey, Syn per
fillet on Extra Easy
and Original. The
300g two-fillet frozen
pack costs 3.50.
Posh up salads
with Bleikers
Everyday Oak
Roast Salmon
Flakes or Cajun
Roast Salmon
Flakes. Free on
Extra Easy and
Original, a 100g
chilled pack is 2
from Morrisons.
STIR-FRY PHOTOGRAPH: MAJA SMEND. STIR-FRY RECIPES: SUNIL VIJAYAKAR

PINEAPPLE ILLUSTRATION: MARGARET BERG
TO DRINK finish with a Regular White Coffee (2 Syns).
become a Slimming World

Consultant a uniquely
rewarding role
Being a Slimming World
Consultant offers:
An excellent income and flexible hours
that fit around family life. On average,
Consultants earn between 100 and
400 ( 200 and 600) for working
10 to 20 flexible hours a week*.
Encouragement, help and support, along
with expert training at the Slimming World
Academy, as you continue your journey with
us and transform the lives of people in
your community.
S
at limm
t,
Lis ing
W
a
o
an , Ca rld C
the
d
on
Ge
su
ri
ne ne, C ltants
vie
aro
ve
le
If youre a successful member on your way

to target and youd love to share with others the
support, motivation and success youve experienced
as a member, wed love to hear from you.
*Consultants invest in a Slimming World franchise.
Quoted earnings are commission levels based on group size.
Call Penny today on 0844 892 0434 (01 656 9600 from ROI)
or email: penny@slimmingworld.com (quoting ref SP115)
As well as being inspirational, warm, caring and compassionate, our

Consultants all have another thing in common: theyve been there
theyve experienced the problems of being overweight, the joys of seeing
the pounds disappear and their life transform. Now theyre dedicated to
helping others achieve the same amazing success!
scan this, or visit
slimmingworld.com/careers
for more information about the exciting
opportunities available with Slimming World
veggie deluxe
POSH UP YOUR PASTA

The first in our new series of meals so moreish you wont miss the meat
SIMPLE
Serves 4
V

1 red and 1 yellow pepper, deseeded
and cut into small pieces
1 courgette, cut into small cubes
1 medium aubergine, cut into small cubes
300g dried penne
For the pesto:
2 Meanwhile, cook the pasta

Drain well and keep warm.
3 To make the pesto, put all the
ingredients in a food processor
and season well. Whizz until fairly
smooth and creamy, adding a little
more stock if necessary.
Syns per serving:

Extra Easy FREE* Green FREE*
*Add 6 Syns if not using the parmesan as
a Healthy Extra
GIVE IT A TWIST
To create a spicy Asian pesto, swap
the basil for mint, the chilli flakes for
1 whole green chilli, and the lemon
zest for lime zest. Add 200g roughly
chopped fresh coriander and 1 tbsp
finely chopped fresh lemongrass to
the remaining ingredients and whizz
together. Great with spaghetti!
4 Put the roasted veg in a wide

serving dish with the pasta. Add
the pesto, toss well and serve.
PHOTOGRAPH: MAJA SMEND. RECIPE & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: TAMZIN FERDINANDO
50g fresh basil, roughly chopped

100g rocket, roughly chopped
120g fresh parmesan, or vegetarian
alternative, grated
tsp dried red chilli flakes
1 tsp finely grated zest of unwaxed lemon
200g fat-free fromage frais
150ml cooled vegetable stock

fan 180C/gas 6. Put the vegetables
on a non-stick roasting tray and
spray with low-calorie cooking spray.
Season and roast for 20-25 minutes,
turning once or twice, until tender
with lightly charred edges.
SLIMMING WORLD 81
A passion
for puds
Six scrumptiously seductive desserts to satisfy
your sweet desires. Resistance is futile
82 SLIMMING WORLD
happy endings
Left: Steamed jam

sponge pudding,
recipe p84
This page: Individual
rhubarb and ginger
crumbles, recipe p84
SLIMMING WORLD 83
Individual
rhubarb and
ginger crumbles
Everyone loves a crumble and these

flavours are a mouth-watering match
SIMPLE
Serves 4
V

400g rhubarb, cut into 3cm lengths
2 tbsp sweetener
1 tsp ground ginger
tsp ground star anise
Finely grated zest of orange
Fat-free natural fromage frais, to serve
Steamed jam
sponge pudding
For the crumble topping:
WORTH THE EFFORT

180C/gas 6. Tip the rhubarb into
a pan with 4-5 tbsp water and add
the sweetener, ginger, star anise
and orange zest. Cover and simmer
on a very low heat for 15 minutes,
adding more sweetener if needed.
When the rhubarb is soft, but still
holding its shape, divide between
four 10 x 8cm oval ovenproof dishes.
Warm up a cold winter night with

a slice of hot-pud perfection
Serves 8
V
Ready in about 2 hours 15 minutes

100g self-raising flour
A pinch of salt
30g Flora Light
1-2 tbsp sweetener
4 large eggs
4 level tbsp reduced-sugar raspberry jam
1 Sift the flour and salt into a bowl.

In a separate bowl, beat together
the Flora Light and sweetener until
creamy. Crack in the eggs one at
a time, adding 1 tbsp of sifted flour
with each egg. Beat until well mixed,
then fold in the remaining flour.
2 Spray a 750ml pudding basin with
low-calorie cooking spray, spoon in
the jam and pour over the sponge
mixture. Cover with a sheet of baking
paper, then a sheet of foil, secure
around the basin rim with string and
trim the covering, leaving about 10cm
around the sides. Tuck the baking
paper in around the basin and fold
the foil over it to create a seal.
50g plain flour

40g Flora Light
1 tsp ground ginger
1 tbsp sweetener
2 Meanwhile, to make the topping,

rub the flour and Flora Light together
with your fingers until you have a
soft, crumbly mixture. Mix in the
ginger and sweetener. Scatter the
topping over the rhubarb and bake
for 25 minutes or until golden brown.
Serve piping hot with fromage frais.
Syns per serving:
All choices 4
GIVE IT A TWIST
Add a citrus kick to your crumble by
stirring the zest and juice of 1 orange
into the pan with the rhubarb in step
1. Allow another Syn per serving
3 Put the basin in a steamer over

a large pan of boiling water, cover
and steam for 1-2 hours, until the
pud is firm and springy to the touch.
(Keep checking the water level
in the pan, refilling as needed, so
that the pan doesnt boil dry.)
4 Turn the pud out onto a warm
serving plate. Slice into 8 and serve
straight away with fromage frais.
Syns per serving:
All choices 3
84 SLIMMING WORLD
Light and lovely crumbles,

wicked sponge pud and exotic
jelly. Spoons at the ready!
happy endings
Tropical fruit
and jelly terrine
Fresh mango at the heart of this
dessert will have you swooning
SIMPLE
Serves 6
Ready in about 30 minutes, plus
5-6 hours chilling time
5 sheets of leaf gelatine
400g fresh mango flesh, cut into
small cubes
200g red and green seedless grapes
4 oranges, peeled and segments
cut into pieces
Finely grated zest of lime, plus
extra to decorate
1 tsp sweetener
11.5g sachet Hartleys Lemon & Lime
Sugar-Free jelly crystals
A few mint leaves, to decorate
1 Soak the gelatine in a bowl of

cold water for 12-15 minutes or
until softened. Meanwhile, mix the
mango, grapes and orange in a bowl
with the lime zest and sweetener.
Transfer to a non-stick, 9cm x 22cm
terrine or loaf tin and chill in the
freezer for a few minutes.
2 Make the jelly according to the
packet instructions. Squeeze out
the excess water from the soaked
gelatine and add to the hot jelly
mixture. Stir to mix well and allow to
cool completely. Pour over the fruit
terrine. Chill in the fridge for 5-6
hours or overnight, until firmly set.
3 To serve, dip the terrine or tin in
hot water for a few seconds and
carefully turn out onto a platter.
Decorate with mint leaves. Slice
into 6 and serve with the fromage
frais, sprinkled with lime zest.
Syns per serving:
All choices
COOKS NOTE
Fresh fruit is great for jazzing up jelly.
Its best to avoid kiwi and pineapple,
though the enzymes these fruits
contain can stop jelly setting
SLIMMING WORLD 85
86 SLIMMING WORLD
happy endings
Give in to our
delicate pastries
or sumptuous
chocolate mousse,
and stay on track!
Raspberry and
apple tarts
Pastry pillows with a dreamy custard

and fruit topping. Ooh, yes please
Rich chocolate mocha mousse
For those moments when only chocolate will do Choca-mocha heaven

WORTH THE EFFORT
Serves 4
V

70g dark chocolate, broken into
small pieces
2 large eggs, separated*
1 tbsp sweetener
1 tbsp dried instant coffee dissolved
in 1 tbsp water
Fat-free fromage frais, 1 level tsp cocoa
powder and mint leaves, to garnish
1 Melt the chocolate in a large,

heatproof bowl set over a pan of
gently simmering water. Remove
from the heat, stir until smooth
and allow to cool slightly.
and coffee mixture. Spoon this into

the cooled chocolate and mix well.
3 Using a metal spoon, lightly fold
the egg whites into the chocolate
mixture until well combined. Pour
into 4 individual pots or ramekins
and freeze for 2-3 hours, or until
the mousses are just set.
4 Top each mousse with a dollop of
fromage frais and lightly dust with
cocoa. Garnish with mint and serve.
Syns per serving:
All choices 4
*Pregnant women, the elderly and
babies should not eat raw or
partially cooked eggs
2 Meanwhile, whisk the egg whites

in a large bowl until stiff, but not
too dry. In a separate bowl, whisk
together the egg yolks, sweetener
SIMPLE
Serves 4
V

For the tarts:
Pastry Sheet
apple, cored
150g raspberries
1 level tsp icing sugar, to dust
For the filling:

4 level tbsp low-fat custard
tsp sweetener
A few drops of vanilla extract

200C/gas 7. Line a baking sheet
with baking parchment. Divide the
pastry into four equal portions and
roll each one into an 8-10cm square.
Place on the baking sheet, well
spaced apart. With a sharp knife,
score a border of about 5mm along
the edges of the pastry squares.
2 Bake for 12-15 minutes, until the
pastry has risen and is golden.
Set aside to cool on a wire rack.
filling ingredients in a bowl, and
very thinly slice the apple.
4 Push down the centre of each
pastry to make space for the filling.
Carefully spoon the filling into the
shells, top with the apple slices
and raspberries and serve lightly
dusted with icing sugar.
Syns per serving:
All choices 5
SLIMMING WORLD 87
happy endings
Winter fruit
sundaes
Share loving spoonfuls of juicy berries

and melt-in-the-mouth meringue
SIMPLE
Serves 4
V

400g frozen black forest fruits, defrosted
3 tsp sweetener
3 large oranges, segmented, plus the
finely grated zest of orange
1 meringue nest, roughly crumbled
1 Whizz the forest fruits in a food

processor with 2 tsp of the sweetener
and 2 tbsp water to make a pure.
Mix half the pure with half the
fromage frais in a bowl and set aside.
2 In a separate bowl, mix the orange
zest and remaining sweetener with
the rest of the fromage frais. Divide
the orange segments between 4
sundae glasses. Follow with layers of
the berry and fromage frais mixture,
the zesty fromage frais, and the
pure. Top with pieces of crumbled
meringue and serve immediately.
Syns per serving:
All choices 3
RECIPES & FOOD STYLING: SUNIL VIJAYAKAR

PROP STYLING: MORAG FARQUHAR
Our colourful combo

of rich fruit, sweet
meringue and cool
fromage frais tastes
as good as it looks
88 SLIMMING WORLD
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RLD
WO
ING
MM
SLI
M
N
ME
Are you man enough?
Only
joking
mate
TOP
OF HIS
GAME
Handle blokey
banter better
How
Haydn
tackled his
weight
BE YOUR
OWN
BODYGUARD
Smart ways
to protect
your health
PLUS
I Iost
11st
Meet Man of the

Year Brendan p102
NEW
SECTION
every issue
HAIR TODAY
Boost your
barnet fast
I kicked fast food

into touch
Slim, strong and ready for anything, Haydn Knight is swapping the
rugby pitch for life at sea after scoring a 7st weight loss
hen I left school aged 16, I weighed

around 20st. I have no idea exactly
how heavy I was because our scales
at home only went up to 18st. My
weight problem had started when
I was 12 and moved to Cornwall after my parents
separated. Perhaps part of it was living in a house
full of boys: Id always pile my plate up quickly
before my brothers Cameron and Dermot could
wolf down all the food. Neither they, nor my mum
or stepdad, had issues with their weight, though.
While the rest of my family ate a fairly healthy
diet, my weaknesses were takeaway pizzas, fizzy
drinks, sausage rolls and lots of chocolate. I was
also obsessed with playing on my games console
and would sit for hours snacking and gaming.
Watching life from the touchline
THEN I dropped
out of college
twice I always
felt that my
weight was
holding me back
92 SLIMMING WORLD
After leaving school I enrolled on a sports course

at college, but I soon dropped out because I didnt
feel confident around the other students. I joined
another course at a catering college, then quit
that one for the same reason. I didnt know what
I wanted to do with my life and always felt that my
weight was holding me back.
I was working part-time at a fast-food chain,
so after dropping out of catering college I decided
to go full-time. By this point, Mum was openly
worried about my health. She would hide my
brothers snacks from me so I wouldnt eat them.
People would tease me about my size in what
they thought was a friendly way. The truth was
that I was touchy about my body and would cry
about it in private. The more people told me to lose
weight, the more I gave up even trying.
Working at a fast-food restaurant really didnt
help. I realise now that on some days Id eat several
hundred Syns! At breakfast Id load up my bowl with
a massive amount of sugary cereal it was almost
a competition with my brothers as to who could eat
the most. On the way to work Id stop off at a garage
to buy chocolate, crisps and a sausage roll, and eat
those before I arrived at 11am. On my break Id have
a burger and fries ironically, with a low-cal fizzy
drink followed by a muffin or an ice cream. Id >
game changer
SNAPSHOT
Haydn Knight, 22, lives with

his family near St Austell in
Cornwall. He currently works
for a fast-food restaurant
chain and will soon be
joining the Royal Navy
Height: 5ft 11ins

WEIGHT LOST:
7st

Haydn is a target member of
Sarah Renalss Slimming World
group in Polkyth, St Austell
SLIMMING WORLD 93
THEN
I wanted to
wear designer
clothes like my
friends, but
couldnt find
them in XXXL
The difference is so noticeable people dont recognise me

also finish any leftovers that hadnt been served to
the customers. After my shift finished at 8pm, Id
buy a cheeseburger to have on the bus home, so
Id eat at least two or three fast-food meals a day.
My conversion to healthy eating
Ive always cared about my appearance Id have

loved to wear designer clothes like my friends, but
couldnt find them in XXXL sizes. However much
effort I made to look good, I had no confidence at
all and even in the heat of summer Id cover up as
much as I could. And, although I socialised with
friends, I wouldnt chat a girl up in a bar. I was
single until I met my now ex-girlfriend at work.
It was she who introduced me to Slimming
World. She mentioned that she was going and
asked me if Id like to join her. Ill admit I thought
it was a womans thing I hadnt heard of men
going to slimming clubs. I realised, though, that
if I didnt do something about my weight it was
only going to get worse, so I went along to group.
I was pretty scared that first night in June
2013 when I opened the door I saw about 30
women there and only one or two blokes. I couldnt
have been made to feel more welcome though.
When my Consultant told me how much I weighed,
I was shocked. She was very reassuring and told
me not to worry, and just to stick to the plan for a
week, get to know it and focus on all the things
I could eat. I was amazed to hear that I could still
have burgers as long as I made them with lean
mince and I could even have chips!
I went home that first night 100 per cent
determined I was going to have a great week. Even
though Id never really cooked at home before, I
enjoyed buying ingredients and following Slimming
World recipes. At first I prepared meals just for
myself, then once Id got used to the recipes I told
my mum Id cook for the whole family to save her
94 SLIMMING WORLD
time. I made Slimming World roast gammon and

chips, and a big roast dinner, and introduced foods
that we didnt usually buy, things like courgettes
and asparagus. At first Dermot would say, Urgh,
Im not eating your diet food. But even he had to
admit that the recipes tasted good!
When I returned to group after the first week
Id lost an amazing 9lbs, which felt wonderful.
Three months later I went on holiday to Greece,
and forgot all about Food Optimising! I drank beer
and ate lots of bread and when I got back Id put on
8lbs. I wasnt disheartened I got straight back
on plan and the next week Id lost those 8lbs.
From then on, I lost a steady 2-3lbs every week.
Id started my weight-loss journey with a 44ins waist
and by the end of it I was wearing size 32ins. One
day I walked into the restaurant having forgotten to
put on my belt and my trousers fell down around
my ankles because they were so loose! My boss
got fed up with me asking for new uniforms...
Trying times
Just before Christmas that year my girlfriend broke

up with me. Shed gone to university and our
relationship wasnt working out. I was heartbroken,
and realised that I could go one of two ways: I could
comfort eat and pile all the weight back on, or I
could stay focused and get on with my life. I chose
the latter, and now I honestly think the break-up
was the best thing that could have happened. Some
of the women at group would message me on
Facebook with advice their support helped me
to carry on, and boosted my confidence with the
opposite sex at the same time! I vowed that Id do
three things: get to my target weight, pass my
driving test and apply for a job in the Royal Navy.
I knew Id have to do a mile-and-a-half run for
my Navy fitness test and that my BMI was too high.
Id always played rugby, even at my biggest, though
game changer
NOW My
waist size has
dropped from
44ins to 32.
Ive kept my
old jeans as a
reminder...
HAYDN WEARS:
even my dad walked past me!

Id barely last a whole game and certainly never
did any sprinting. So I decided it was time I began
running as well. When I went to the Navy careers
office to sign up, I just scraped in under their
weight limit, so I knew Id have to get fitter and
slimmer to pass the medical test six months later.
p93: Rugby kit,

Haydns own.
Jacket, 40; top,
12, and jeans, 30,
all Burton. Belt,
Nanny State @Bank
Fashion. Boots and
holdall, both New
Look. Watch, Storm
This page: T-shirt,
22.99, New Look.
Jeans, 30, Burton.
Shoes and belt,
both Nanny State
@Bank Fashion.
Wristbands, Haydns
own. Watch, Storm
INTERVIEW: JILL FOSTER. PHOTOGRAPHS: PAUL BULLER. STYLING: RACHEL FANCONI

GROOMING: LIZ KITCHINER. SEE P121 FOR STOCKISTS
The knock-on effects of being slim
I spent those six months building up my fitness,

and had my medical on 26 June, the same week
as my 22nd birthday. I even sacrificed going out
to celebrate because I wanted to feel my best on
the day. Id applied to be a weapon engineer a
very hands-on, physical job, so you have to be fit.
When I found out Id passed, I was really excited.
Just over a month later, in August, I reached my
target weight. Id been aiming for my 7st award,
and it was a brilliant feeling to be told Id made it.
The difference in the way I look is so noticeable
that people dont recognise me. Even my dad, who
lives in Birmingham and hadnt seen me for six
months, walked straight past me in a hotel lobby!
Looking back, I still cant quite believe the way
I used to eat, or how quickly I could change my
life. Today, I have filling, nutritious food, Ive given
my games console to my younger brother and
I go to the gym pretty much every day to hit the
weights. I keep my biggest jeans in my wardrobe,
just to remind me why I never want to go back to
my old habits. Its not always easy. Im still working
at the fast-food restaurant, and the other day I sat
down for lunch and grabbed an ice cream just
because it was there, not because I really wanted it.
My mum is so proud of what Ive achieved.
She says my confidence has soared and that Ive
become a different person. Shes right! Ive got
a new girlfriend and an exciting new job to look
forward to. Two years ago I thought Id hit a dead
end; now my future is looking brighter than ever.
SLIMMING WORLD 95
look sharp
In thickness and in health

Hair not quite as lustrous as it used to be? Here are seven
simple ways to thicken your thatch instantly!
Words: Lee Kynaston
Wash in some width with

LOral Elvive Fibrology Thickening
Shampoo, 3.99 for 400ml
Featuring patented technology that
plumps up individual hair shafts from
the inside, this is clever haircare that
wont break the bank. Or you could opt
for Molton Brown Volumising Thekku
Hairwash (18 for 300ml) which works
by coating the hair with polymers to
make it look more luxuriant.
Put the wind up it with
Remington D5210 Pro-Air 2200 Hair
Dryer, 24.99
Blow-drying instantly makes hair look
thicker and fuller, says Daniel Davies,
general manager of Pall Mall Barbers in
London. Dont flame-grill your barnet,
though: A medium heat and speed
setting is best as it allows you to
manipulate your style into place.
PHOTOGRAPHS: PIXELEYES. SEE P121 FOR STOCKISTS
Cheat a little with

Nanogen Thickening Hair Fibres, 18.95
for one months supply
Worried about a thinning area? Disguise
it with the help of these electrostatically
charged fibres that you scatter over your
head as you might sprinkle salt on a
steak. They attach themselves to the
hair, helping fill out any gaps and making
it appear thicker. Pick the nearest colour
to your own hair and use sparingly.
Add texture with
Bumble and Bumble Thickening Full
Form Mousse, 21.50 for 143g
Steer clear of heavy waxes and clays as
these can weigh hair down, making
it look thin and flat. Instead, go for
mousse or a lightweight styling aid like
LS&B Hair Thickening Ultra Hold Gel
(10.95 for 150ml) to add texture
without weight. Avoid wet-look gels and
products that add shine as these often
bond large clumps of hair together,
making it look thinner, says Daniel.
Keep it under control with
Wella SP Men Invisible Control
hairspray, 9.35 for 300ml
To prevent the wind revealing your bald
patch, fix hair in place with hairspray.
Simply spray a little onto a round brush
when youre blow-drying, says Daniel,
then add a bit more to fix the style in
place. Go easy, though your hair
should look like hair, not a helmet!
SLIMMING WORLD 97
How to be better
at banter
Dont let mates jibes about your weight loss hold you back build up your
banter resilience and youll be laughing all the way to target
Words: Jon Axworthy Illustration: Butcher Billy
anter aka the ritual of conversational

combat is par for the course on a night out
with your mates. Which is one thing when
it comes to a bit of final-score sparring, and
another when your weight loss is the target
topic. Men enjoy and appreciate an adversarial
stance, says Audrey Nelson, a specialist in gender
communication. Its a way of connecting and a form
of compliment: I care enough to fight with you.
Not only are you expected to dish it out, though,
youre also expected to take it like a man and thats
where it can get a little uncomfortable when the
subject matter is how much timber youve shaved off
since the last time they saw you.
So why cant your mates just be chuffed about
your weight loss without wrapping it up in blokey
banter? Sociolinguist Meredith Marra believes that
this kind of ribbing is often a way of letting people
know that they belong and are recognised as part of
the group. In the world of banter, being the occasional
butt of the joke proves youre one of the gang and
isnt intended as confrontational it simply acts as
social glue. Its best to approach the jibes in the same
way you would if someone was having a go at your
football team. And keep your eyes on the prize
after all, it wont be you who ends up looking foolish
when the weight comes off!
BLOKE JOKE #1
How are you going to keep a clean sheet at footie

on Thursday nights if you dont take up as much
of the goal any more?
Whats going on? If youve always struggled with your
weight, the fact that you are now taking positive steps
to change the situation can be unsettling for the more
vocal alpha male(s) in your immediate social circle.
The prospect of a soon-to-be thinner, happier, more
confident you is leading to your mate trying to establish
and maintain his status within the group.
What to say: Dont struggle to think of something new
and witty just go along with whatever theme he has
come up with. Something along the lines of Dont
worry about my goalkeeping just think about all the
extra running around Ill be able to do every time you
98 SLIMMING WORLD
lose the ball! should do the trick. Do this a couple of

times and youll find that the put-downs will begin to
get fewer and fewer until they stop altogether.
BLOKE JOKE #2
Mate, you want a kebab with that salad?

Whats going on? Although it may not seem like it, this
is about as close as youre going to get to support from
your mate! This kind of gentle de-personalised joshing
is actually quite positive and the subtext is encouraging.
The fact that it focuses on past and present behaviours
is good because thats what losing weight is all about.
Your friend is trying to get behind you, but hes finding
it difficult. Your healthy lifestyle no longer legitimises
his own less healthy food choices and hes struggling
with the concept of a Friday night out that doesnt
involve copious pints of beer followed by a late-night
doner kebab on the way home.
What to say: Play this one with a straight bat (although
a little wit also goes a long way) because this is the
friend who is probably closest to joining you on your
quest to lose weight. His teasing is actually a cry for
help. Make a joke in return (This is a man salad, my
friend even the tomatoes are beef!) and follow it
up with something along the lines of, This is just one
meal of many, mate. Yesterday was curry night and
tomorrow were having Slimming World burger and
chips Ill give you the recipe.
BLOKE JOKE #3
You drink more diet mixers on a night out

than my missus!
Whats going on? It could well be that your mates low
self-esteem is at the root of this one. Men like to play
the devils advocate, says Audrey Nelson. Theres
nothing they like better than to take someones idea, rip
it apart and turn it upside down. And if youve been
friends since your school days this pattern of behaviour
has probably been going on for years and its easy to
accept it as the norm. Youre both adults now though,
and its important to recognise that this kind of passiveaggressive behaviour is really your friends way of trying
to mask his own insecurities: taking the mickey out of
you makes him feel better about his own shortcomings.
success strategies
BOX CLEVER
Lose weight not mates

Make a date (or two):
Research shows that socialising
twice a week is crucial in
making sure you stay healthy
and on track, and yes, you do
have to come out from behind
your PC. The report by Oxford
University evolutionary
psychologist Robin Dunbar
revealed that meeting up with
your pals face-to-face is more
satisfying than keeping in touch
via phone and social media.
See the funny side: All that
joshing down the pub is actually
helping you to shed some
pounds. According to a review
of research from three British
universities (Aberdeen, Stirling
and Bournemouth), the use
of humour and specifically
banter could benefit men
on weight-loss programmes
because it keeps them positive
and engaged in what they
are trying to achieve.
Pick their brains: Men are
typically proactive problem
solvers who like to give their
opinions on how best to achieve
a set goal, so harness this when
youre bantering. Treat your
target weight as a problem to
be overcome and your mates
will want to help you get there.
What to say: Follow your instinctive jokey response

(Its better than looking like Im carrying a beer baby!)
with a genuine reason for losing weight that your mate
can relate to such as, Im determined not to be one
of those dads who gets out of breath pushing a swing.
Once he realises its something youre doing for very
real and very good reasons, he wont want to argue.
Hell recognise youre serious about this weight-loss
thing and arent happy to be the butt of every joke.
Ouch! A bit
below the belt?
Punch above
your (decreasing)
weight and
deliver banter a
knockout blow
Get competitive: Ultimately,

blokes like to win whether
its that 50/50 ball or the meat
raffle. And all of that oneupmanship can help spur you
on. If the banter begins to get
too much though, tap into this
competitive spirit and get your
mates to put their money where
their mouths are. Challenge
them to lose some weight or
give up the booze and kebabs
for a month. It will be great
motivation for you, too!
SLIMMING WORLD 99
man MOT
5 health symptoms
you shouldnt ignore
Dont bury your head in the sand. Watch out for these warning
signs and take action now to help prevent problems later on
Words: Chris Bell Illustration: Caroline Church
eres a list of things we men

are exceptionally good at:
post-match analysis (what do
referees know?); map reading
(we never need to ask for directions), and
beer consumption. According to health
experts, however, there are things we
arent quite so good at such as noticing
something might be physically wrong or
getting medical advice. The truth is that,
due to fear, machismo or our sense of
invincibility, many men (nearly nine in 10,
according to research by the National
Pharmacy Association) avoid their doctor
as they might a rabid dog. Keep an eye out
for these warning signs, though, and get
them checked, and you can help safeguard
your health or even save your life.
Warning sign #1
Needing to pee more often

If youre passing urine more often, or
are having difficulty doing so, its well
worth seeing your doctor, says Professor
Malcolm Mason, prostate cancer expert at
Cancer Research UK (cancerresearchuk.
org). While its often due to enlargement
of the prostate a common condition
that affects older men and isnt usually
a major health threat it can sometimes
indicate a much more serious issue.
Take action
Countries with a diet low in fat and high
in vegetables have lower rates of prostate
cancer great news for Food Optimisers!
Tomatoes, soya foods, green tea, vitamin
E (found in Healthy Extra nuts and seeds)
and selenium (from fish, meat and Brazil
nuts) appear to be particularly beneficial.
Warning sign #2
Lump in the testicle

If you find an unusual lump, or feel that the
size and weight of one testicle has changed,
get it checked out by your doctor straight
away, says Martin Ledwick, head cancer
information nurse at Cancer Research UK.
Catching a tumour early could make all
the difference, so compare and contrast
regularly to spot any changes. Checking

yourself for the symptoms of testicular
cancer comes down to knowing what is
normal for you, says Martin.
Take action
Examine each testicle separately: hold it
between the thumbs and fingers of both
hands, then roll it gently between your
fingers. Look and feel for any hard lumps
or nodules (smooth rounded masses), or
any change in size, shape or consistency.
Check yourself regularly, especially after
a warm bath or shower when the skin of
the scrotum is relaxed, advises Martin.
Warning sign #3
Feeling thirsty all the time

This can be a symptom of Type 2 diabetes
as can general tiredness, passing urine
more often (especially at night) and
blurred vision, says Dr Jacquie Lavin,
Slimming Worlds head of nutrition and
research. If you do have these symptoms,
dont hesitate to go to your GP. Sadly,
undiagnosed and untreated diabetes can
lead to a number of health problems
the raised glucose levels in the blood
can affect your heart, blood vessels,
nerves, eyes and kidneys, says Jacquie.
Take action
Developing Type 2 diabetes depends
on a mix of your genetic history and your
lifestyle, says Douglas Twenefour, clinical
advisor at Diabetes UK (diabetes.org.uk).
Being active and eating regularly
making sure you include plenty of fruit,
vegetables and fibre-rich carbohydrates,
such as wholewheat pasta, brown rice
and unpeeled potatoes in your diet
can greatly reduce your risk. If youre
overweight, losing five per cent or more of
your body weight can help significantly.
Warning sign #4
Blood when you go to the loo

Finding blood in your poo, or on the toilet
paper, could be a sign of bowel cancer, says
Professor Matt Seymour, Cancer Research
UKs bowel cancer expert. Its vitally
important not to ignore it. Other more

subtle clues may be a change in how often
you need to pass stools or their consistency,
or pain in your stomach or rectum.
Take action
Cancer Research UK recommends cutting
down your intake of saturated fat and
processed red meat such as sausages,
bacon and ham. Instead, eat more fish,
fruit, vegetables, calcium-rich foods like
milk and yogurt, and fibre in the form
of cereals and beans. Limiting alcohol
can also help to reduce the risk.
Warning sign #5
Chest pain
There are two common types of chest
pain, says Dr Rob Hicks, medical expert on
ITVs This Morning (drrobhicks.co.uk). If
it happens when you exercise, then stops
afterwards, it could be angina a treatable
condition where your heart isnt getting
enough oxygenated blood. The second
type could be something more serious:
Its where you have a sudden onset of
pain from nowhere, along with a pressure
like a tight band on the chest, pain in your
arms, neck or jaw, or prolonged lightheadedness. In which case, dial 999 you
might be having a heart attack, says Rob.
Take action
A low-fat, high-fibre diet with plenty of
fresh fruit and vegetables, which Food
Optimising provides, can help lower your
blood pressure and cholesterol levels
both key risk factors for coronary heart
disease. If youre a smoker, the very
best thing you can do for your heart,
along with staying at a healthy weight,
is to kick the habit. Giving up is never
easy, but the good news is your risk of
heart disease starts dropping as soon
as you quit so its never too late. For
advice on how to stop, visit nhs.uk.
SLIMMING WORLD 101
NOW I can run

miles without
stopping
I couldnt do
that when I
was at school!
THEN At my
heaviest, any
exertion left me
feeling exhausted
and unhappy
about my size,
and holidays
were a misery
SNAPSHOT
Brendan ODonnell, 31,

works for an insurance
company and lives in
Fridaythorpe, East Yorkshire,
with his wife Sarah. He is
Slimming Worlds Man of
the Year 2014
Height: 6ft 1in

WEIGHT LOST:
11st 3lbs
Brendan is a member of Shirley

Sowersbys Slimming World group in
Driffield, now run by Dawn Ireland
102 SLIMMING WORLD
new-man plan
I lost a life-changing
11 stones
A landmark birthday led Brendan
ODonnell to take control of his
weight. Now hes slimmer, fitter
and ready to become a dad
rowing up, I was always the heaviest

lad in my class and the biggest among
my gang of mates. Everybody used
to call me Big Bee. I never felt sad
or negative about my size, even when I
hit my teens. I had a naturally outgoing personality
that was matched by my loud taste in clothes and
my life-and-soul-of-the-party attitude.
Throughout secondary school, Id been involved
with the RAF Air Cadets. I was good at maths and
IT and my ambition was to be a pilot. Unfortunately,
when I went for an RAF careers interview at the age
of 16, I was rejected due to my weight.
I dont remember being too upset because I had
a plan B in mind: to train as a pilot for a commercial
airline instead. They were less stringent about size,
and, although you did need to pass a fitness test and
Id never been very sporty, I reckoned that Id get
through it. Then along came the 9/11 terrorist
attack in New York. The trainee pilot scheme was
disbanded and as my family didnt have the
necessary 100,000 to fund private training
I went for career plan C: I started work in the
insurance industry, using my maths skills.
Over the next four years, the combination of
a desk job, no exercise and nights on the town,
knocking back up to 12 pints in an evening, saw
my weight increase by more than 5st. Part of the
problem was that my idea of a weekend was a fourday lager and takeaway spree around the clubs and
pubs where we lived. Yes, Id dance a bit and walk
home afterwards but always via the kebab shop.
I gained even more weight after I met Sarah in
2005. Wed known each other as teenagers and
were now ready to be more than friends. She liked
takeaway curries and heat-and-eat lasagne as
much as I did, and so we only ever used the kitchen
to warm things up. Socialising as a couple still

meant lots of alcohol, too: Id drink most of a bottle
of red wine on Saturday nights, as well as lager and
spirits. And wed usually have a big bag of crisps
between us while we were drinking.
Sarah and I both made our only serious attempt
to lose weight by trying a meal replacement diet in
the lead-up to our wedding in 2009. Everything
we lost went straight back on again as soon as we
reverted to normal eating. I must have been around
25st soon after we got married, and I think I might
have stayed there, or got even bigger, if I hadnt made
elaborate plans to celebrate my 30th in 2013.
A family holiday to Minorca in August that year
was one of several treats Id planned to mark my
milestone birthday. Id been really looking forward
to it, but as I sat on the balcony of our hotel room
at 2am, too hot and uncomfortable to sleep, and
covered in heat rash, I realised I wasnt having fun
at all. Heaving myself around in the near 40-degree
temperatures was so painful that the following day
I pretended to be ill and stayed in our room. I didnt
even feel better on the way home, as the seat belt
only just fastened across me and dug in painfully
for the whole flight. And looking at the photographs
wed taken, I was horrified to realise how much
bigger I was than any of my friends and family.
Although that holiday may have been the first
time Id associated my size with such extreme
discomfort, it wasnt the last. Shortly after our
return to the UK we went to a local music festival.
The car park was some way from the campsite,
which meant hauling our gear tent, rucksack,
cans of beer across the fields. The effort was
exhausting and painful on my joints. I thought,
This is ridiculous. Im only 30 I shouldnt be
heaving and panting and needing painkillers to >
SLIMMING WORLD 103
recover from a few minutes hard work. Sarah and

I had been married a while and were talking about
starting our own family. What if I had kids to carry
around and I wasnt fit enough to lift them? Or
worse, I wasnt around to watch them grow up?
I knew about Slimming World as my mum had
been a member for a while when I was young. So, a
few days after the music festival, Sarah and I found
ourselves nervously weighing in at the Driffield
group. I was apprehensive. Would I be the only
man? What if I didnt like the food? Would I have
to give up alcohol and crisps forever?
After hearing about all the normal-sounding
meals people ate, and the reassurance that nothing
(including alcohol) was banned, Sarah and I felt we
could try Extra Easy for a week. So we got ourselves
organised. We read through the Food Optimising
info wed been given, then sat down and planned all
our meals for the entire week, including breakfast
(which used to mean nothing, followed by midmorning pastries), packed lunches (instead of shopbought sandwiches and crisps) and dinners, some
of which we decided to cook for ourselves.
Amazingly, we both stuck to our plan. We found
a lovely pulled pork recipe online and cooked it
from scratch, and we ate lots of pasta. In fact we ate
so much that I didnt think I could possibly have
lost anything that week. I was wrong! Id shed
a staggering 13lbs and Sarah lost 5lbs. And
if that wasnt motivation enough, we had a guest
speaker at group called Rob. Hed been the same
size as me and was now at his target weight he
looked great. From then on, I was a man on a
mission; to be 3st lighter by Christmas 2013.
As it turned out, by the end of December, Id lost
twice that! People around me were starting to say
there seemed to be less of me. I could actually fit
into off-the-peg clothes instead of needing to order
them online from expensive outsize retailers.
I didnt just look better, I felt better, too. While
Sarah and I hadnt given up drinking completely,
wed decided to cut back when we joined Slimming
World. Up until then I hadnt really made the
connection between the amount of alcohol I drank
and my weight. Now though, I could make smarter
choices and, instead of lager and wine, I opted for
spirits and diet mixers on nights out. Having less
alcohol and more fresh foods made me feel so much
more energetic that I decided to try Body Magic.
I started first with a daily walk around Yorks city
walls. Then one of the guys at group told me about
104 SLIMMING WORLD
the free NHS Couch to 5K running programme, and

within nine weeks I was able to run for over 40
minutes without stopping. Id never been able to do
that before, not even when I was at school.
Despite the weight coming off quickly, Ive never
for one moment felt that Ive been missing out. Over
Christmas, we both had a few drinks and celebrated
with our families we just didnt let it drag on into
the new year and beyond. I gained 4lbs over the
festive period, then as soon as I got back on plan
again, I lost 8lbs. It gave me confidence to know
I was following a plan that truly worked.
I didnt just lose weight for me, I did it for Sarah,
too I didnt want her to have to look after an ill
husband one day. And I was pleased that she also
wanted to lose weight and be healthy. Like me, she
felt it was important if we were going to pursue
our dream of becoming parents. We had already
made the decision at this stage that wed like to
adopt. We knew it would be a long process and
one of the many checks is a medical. Unlike my
experience with the RAF, though, I passed this test
with flying colours and in October, Sarah and I
were thrilled to receive approval to adopt. While
it may be some time before our little family
welcomes its new addition, were very excited.
There are other reasons why 2014 has been
incredible, too. In July, I was excited to learn Id
qualified for the finals of Slimming Worlds Man of
the Year competition. As I sat listening to the stories
of men whod battled inconceivable odds to emerge
happy and healthy, I counted myself fortunate just
to be in the same room. I didnt for one moment
imagine Id be named the eventual winner!
I hope that my success has inspired other men
to take control of their weight. I could have been
facing a future flopped on the sofa, knocking back
cans of lager and heading for an obesity-related
illness. Instead, Im fit, healthy and looking forward
to starting a family with my gorgeous, slim wife.
ALCOHOL: WHATS YOUR TIPPING POINT?

Research shows when it comes to booze many of us have
a tipping point. This tends to be around 10 units of
alcohol for men and 8 units for women. Go past that and
our resolve weakens. Over the next 24 hours we consume
on average 6,300 extra calories in food and drink and skip
activity. Find your tipping point and its implications for
your weight loss at slimmingworld.com/tipping-point
INTERVIEW: ROSALIND GRAINGER. PHOTOGRAPHS: PAUL BULLER. STYLING: RACHEL FANCONI

GROOMING: LIZ KITCHINER. SEE P121 FOR STOCKISTS
At 25st I knew I was gambling

with my health; I didnt want
Sarah to have to look after an
ill husband one day
new-man plan
NOW I still enjoy

a pint, though
now I get the
connection
between alcohol
and my weight
THEN Weekends
were a lager and
takeaway fest
round the pubs
and clubs where
we lived
BRENDAN WEARS:
p102: Jacket, 269;
waistcoat, 110; trousers,
110; shirt, 69, and
cufflinks, all Austin Reed.
Pocket handkerchief,
Bespoke HQ. Shoes,
Brendans own
Right: Jacket, 460, by
Boss, and jeans, from a
selection, both John
Lewis. Jumper, 65, and
belt, both Austin Reed.
Shoes, Brendans own
SLIMMING WORLD 105
Fantastic subscription offer for you
Great reasons to
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106 SLIMMING WORLD
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SLIMMING WORLD 107
As a working mum, juggling a hectic

lifestyle, I rely on Wellwoman to provide
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COMPILED BY: SARAH JAGGER. PHOTOGRAPH: DENNIS PEDERSEN. SEE P121 FOR STOCKISTS
Expert advice and brilliant feel-good buys to fast-track you to fabulous
Nail the look
Say hello to New Years pastel

polishes. Think misty lilac,
minty green and the prettiest
of pinks to give your nails
an instant update
Clockwise from top centre:
Butter London Nail Lacquer in
Molly Coddled, 12; Eve Snow
Nail Lacquer in Daydreamer,
14; Nails Inc Gel Effect Nail
Polish in Uptown, 14; 2true
Colour Quick Nail Polish in
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SLIMMING WORLD 109
Look your best

at any age
Ramp up your radiance whatever your D.O.B. with our decade-friendly guide
Words: Rosie Green
Thanks to inspirational women such as Kate Winslet

and Helen Mirren, were all realising true beauty is
ageless. And with a slew of new products targeting
the specific needs of each decade, we can expect
a great complexion that lasts. The even better
news? The changes youre making to your lifestyle
20s
The skin youre in
Chock-full of collagen and

with faultless structure,
your skin is functioning
optimally with new skin
cells replacing old ones
every month to ensure
a fresh complexion. The
downside? Hormones can
ramp up oil production,
meaning blocked pores,
shine and breakouts.
30s
The skin youre in
Work pressure and/or

young children can mean
stress and sleepless nights
this decade. Both affect
the bodys overall health,
resulting in the skins
barrier functioning below
par. Skin is then less adept
at keeping moisture in and
toxins out, exacerbating
dehydration-induced fine
lines, dullness, redness
and patches of irritation.
110 SLIMMING WORLD
right now will help benefit your skin, too. As A-list

dermatologist Harold Lancer says, What you eat, your
alcohol intake, how much you sleep, your tobacco use
and your stress levels all play a role in how you age.
Read on for our expert edit of products and simple
make-up tips to help you glow with confidence!
Face saver Salicylic acid is the dermatologists

most potent weapon in the war against spots.
Neutrogenas Visibly Clear Pink Grapefruit
Cream Wash, 4.49, contains active levels of this
powerful ingredient to help de-clog pores and
prevent blemishes forming.
Best base Choose a formulation that will let skin
shine through, subtly mattify and cleverly blur
imperfections. Clinique Anti-Blemish Solutions
Liquid Makeup, 24.50, does all three and
contains zit-zapping salicylic acid.
If you only do one thing Find
your perfect concealer. You
dont need to mask your whole
face in heavy foundation simply
to disguise a few spots. Instead,
pick up an Urban Decay 24/7
Concealer Pencil, 12 (its our current
favourite) to touch out those blemishes.
Face saver Stress, pollution and a hectic

lifestyle encourage those skin-ageing villains,
free radicals. To combat them, use antioxidants
powerhouse ingredients that help minimise lines,
pigmentation and irritation. Look for products
with vitamin C, idebenone or resveratrol. Or try
Sanctuary Spa Wonder Oil Serum, 19.50, which
contains an antioxidant from Himalayan red rice.
Best base Opt for a formula with light-diffusing
technology so tired skin looks more polished,
and blemishes and enlarged pores fade into the
background. Olay Total Effects Pore Minimizer
CC Cream SPF 15, 14.99, also contains niacinamide
to enhance your skins natural moisture barrier.
If you only do one thing Invest in a shimmering
highlighter (we like Topshop Glow in Polish for pale
skins or Gleam for darker skins, 9 each). Pat and
blend it at the inner corners of the eyes, on brow
bones and along cheekbones for a fresh, pretty look.
beauty school
40s
The skin youre in
Those holidays spent in

the sun may be showing up
as pigmentation patches.
Surface dullness can be
an issue now, too, as skin
cells arent renewing
themselves as efficiently.
Face saver Alpha hydroxy acids (AHAs) or fruit

acids might sound a bit scary, but theyre a safe and
effective way to remove the dulling dead cells
languishing on your skins surface. They also help
boost hydration and skin thickness. Try swiping
Origins Modern Friction Instant Brightening Pads,
31, across clean skin twice weekly to revive your
radiance and improve tone and texture.
Best base To combat redness, dullness and sun
damage, choose a multi-tasker with colour-correcting
pigments for a luminous, even tone. Este Lauder
Enlighten Even Effect Skintone Corrector, 34,
minimises the look of dark spots and blemishes
and also features an inbuilt SPF 30.
If you only do one thing Buy a mascara with a skinny
wand. Make-up pros say theyre better at catching
each lash from root to tip essential because, as we
age, lashes get thinner and more sparse. Try Max
Factors new Masterpiece Transform Mascara, 9.99.
50s
The skin youre in
At around 50, a new

hormone balance means
a reduction in collagen
production of 35 per cent
(meaning less elasticity and
more wrinkles). A decrease
in oestrogen also means
your skin is starting to thin.
60+
PHOTOGRAPHS: DENNIS PEDERSEN. SEE P121 FOR STOCKISTS
The skin youre in
Sebaceous glands are

producing significantly less
sebum, resulting in dryness,
flakiness and irritation. The
skins support structure is
beginning to weaken, which
can lead to sagging.
Face saver Retinol, a powerful anti-ageing

ingredient, stimulates skin-plumping collagen
and is also the dermatologists choice for fighting
pigmentation and large pores. We like La RochePosay Redermic R Dermatological Corrective
Concentrate, 28, which is retinol-based,
dermatologically approved and gentle on the skin.
Best base Go for a base that can be adapted to
deliver more coverage where its needed. Bobbi
Brown Skin Foundation Stick, 29, can be blended
to a sheer veil all over the face and then layered
to give extra coverage around the nose or to
disguise small imperfections.
If you only do one thing Bag yourself a creamy
nude lipliner pencil. Burberry Beauty Lip Definer
in Nude Beige, 15, will help to give a firmer look
to lip contours and smooth fine lines. Colour the
entire lip area, too, to make lips appear fuller.
Finish with a layer of light-reflecting balm.
Face saver Look for super-hydrators like ceramides,

urea and hyaluronic acid. Specially formulated for
post-menopausal skin, Clarins Super Restorative
Day Cream, 69, and Night Wear, 73, are loaded
with hyaluronic acid as well as collagen-boosting
and pigmentation-fading ingredients.
Best base Although you may need to increase
the coverage, that shouldnt mean resorting to
a heavy-looking formulation. Elizabeth Arden
Flawless Finish Perfectly Nude Makeup SPF 15,
28, looks light and luminous and locks in moisture
for 24 hours. Skin is comforted and protected
without appearing cakey or dry.
If you only do one thing Add oomph to your
eyebrows. As well as being in vogue, full, defined
brows will instantly lend definition to your face.
Sweep them up and along with the brush of a Rimmel
Professional Eyebrow Pencil, 2.99. Then use the nib
in short, sharp strokes to subtly bolster their look.
SLIMMING WORLD 111
actionforcharity
Cycle Vietnam
to Cambodia
women V cancer
12-23 November 2016
Ekabhishek
Join the next Women V Cancer cycle challenge from Ho Chi Minh City to
Angkor Wat and raise funds to fight breast, cervical and ovarian cancers
For information and to register online:
www.actionforcharity.co.uk
events@actionforcharity.co.uk 01590 677854
Raising
funds
for these
charities:
Registered Charity Nos: Breast Cancer Care: 1017658/SC038104, Jos Cervical Cancer Trust: 1133542/SC041236, Ovarian Cancer Action: 1109743/ SC043478. Women V Cancer
is established under the Charities Aid Foundation Charity No. 268369. To take part you need to pay a registration fee of 299 and raise minimum sponsorship funds of 3,200.
ction
for charity
lifechangingevents
join the club
Why 10
is the
magic
number
Losing just 10 per cent of your body weight
can transform your health prospects. Here
are five great reasons to go for it
Words: Sally Brown Illustration: Tom Froese
hen you decide to lose

weight, its good to give
yourself an overall goal
to aim for, which is why
its so important to set your Personal
Achievement Target. Setting smaller
milestones is just as important,
though, and one of the best you can
aim for is your Club 10 award.
You get your Club 10 when youve lost
10 per cent of your body weight (thats
18lbs if you weigh 13 stone, for example,
or 22lbs if you weigh 15 stone 7lbs). Its an
achievable goal and a significant number
of Slimming World members who lose
10 per cent manage to do it in around 13
weeks, no matter what their starting weight.
It may not feel like a big deal,
especially if youre a long way from target,
but it can make a noticeable difference
to your health. Many members say they
have more energy, fewer aches and pains,
and feel less breathless when moving
around after losing 10 per cent, so
everyday life feels easier, says Slimming
Worlds head of nutrition and research
Dr Jacquie Lavin. Its also a very achievable
goal and that can help build confidence,

especially when you have a lot to lose
to reach your final target weight.
As well as feeling better, youre also
helping to protect your future health by
losing 10 per cent. Here are five great
reasons to join the club...
A happier heart
When you lose even a modest amount

of weight, your heart doesnt have to work
so hard to pump blood around your body,
which can help to lower blood pressure,
says senior cardiac nurse Maureen Talbot
from the British Heart Foundation. For
some people, losing 10 per cent of their
body weight may mean they no longer
need hypertension medication, or they
may need a reduced dose. Decreased
blood pressure also immediately lowers
your risk of heart attack and stroke.
As a bonus, losing 10 per cent of
your body weight can help reduce the
bad or LDL cholesterol, says Maureen.
With less LDL cholesterol in your arteries,
you cut your risk of a blockage that can
trigger a heart attack or stroke.
Easier breathing
Lose 10 per cent and it can help you
to breathe more easily, especially if you
have asthma. Body fat can put pressure
on your lungs which changes the way
you breathe. You can get used to shallow
breathing from the top of your lungs,
says Deborah Waddell, lead clinical advisor
for Asthma UK. Lose 10 per cent of your
body weight and you can benefit in three
ways you will have fewer asthma
symptoms, such as feeling breathless;
youll be at lower risk of an attack, and
youll be less reliant on medication.
A bonus benefit is less gastric reflux.
We now know theres a link between
gastric reflux and asthma, as the acid
irritates the airways which aggravates
asthma symptoms, says Deborah. Getting
your Club 10 can also help you breathe
easier while youre sleeping. According
to recent research from the University
of Eastern Finland, even modest weight
loss (as little as 5 per cent of body weight)
can stop sleep apnoea getting worse,
and in some cases, cure it altogether. >
SLIMMING WORLD 113
Reduced diabetes risk
Losing just 10 per cent of your body

weight can stave off full-blown Type 2
diabetes if youve already been diagnosed
with insulin resistance or pre-diabetes,
says Douglas Twenefour, clinical advisor
for Diabetes UK. Every kilogram of weight
(2.2lbs) you lose reduces your risk of
developing diabetes by 16 per cent, he
says. If you have already had a Type 2
diagnosis, losing weight is the single
most important lifestyle change you can
make, especially if youve been recently
diagnosed. It can delay both the need
to take medication, and the rate at which
the condition progresses. Losing body
fat, especially around the stomach, reduces
insulin resistance so insulin starts to
work more efficiently, removing glucose
(sugar) from the bloodstream.
Fired-up fertility
Losing 5-10 per cent of your body weight

if your BMI is 30 or over can kick-start the
ovaries, according to a University of

Sheffield study. Its thought to improve
blood flow to the uterus (womb), which
can help trigger egg release from the ovaries
and may help an embryo to implant.
Getting your Club 10 can also help
alleviate problems due to polycystic ovary
syndrome (PCOS). Although the symptoms
of PCOS differ between individuals, the
weight loss may help with acne, excessive
hair growth and irregular periods.
Regulating your cycle also improves your
chances of getting pregnant, says
Samantha Bailey, specialist dietitian and
spokesperson for PCOS charity Verity.
Losing just 5 to 10 per cent of your body
weight, even if you have a lot of weight
to lose, can have a positive effect on your
hormone profile, and the improvements
can happen very fast. For best effects,
add exercise, too, as that improves insulin
efficiency in the body.
Fewer aches and pains
Carry too much weight around your middle

and youll feel the pressure in your lower
back, says Professor Alan Silman, medical
director of Arthritis Research UK, so losing
10 per cent can help bring welcome relief
from back pain. It can also help relieve
aching hips and knees. Research shows
that losing weight, however modest, when
combined with exercise, reduces the risk
of developing osteo-arthritis, relieves
existing symptoms and helps to prevent
further deterioration, says Alan Silman.
And as if thats not enough
You can tick off these bonus benefits when you get your Club 10:
Get a free week
As well as a Club 10
certificate, youll be
rewarded with a free
weeks membership
if you keep the weight
off for 10 weeks (or lose
even more).
Feel fitter
As your body gets lighter,

your energy levels will
increase and the easier
Body Magic feels, the
more of it youll want
114 SLIMMING WORLD
to include in your life!

Given that exercise
both enhances your
weight loss and elevates
your mood, its a real
win-win situation.
Reduce some
cancer risks
Losing 10 per cent of

your body weight if your
BMI is 30 or over can
help reduce your risk
of several obesity-related
cancers. These include
cancer of the breast,

uterus, cervix, ovaries
and gall bladder,
according to Cancer
Research UK.
Boost your
self-esteem
Achieving a goal is a huge

confidence builder and
losing 10 per cent of your
body weight is a realistic
milestone that could
help spur you towards a
happier, healthier future.
I lost 10 per cent

and halved my
cholesterol
Paula Neame, 45, is a marketing

executive. She lives in Northampton
with her partner Paul, and has three
children. Paula, whos 5ft 6ins,
joined Slimming World in May 2014
weighing 12st 7lbs, and reached her
target of 10st 10lbs in October. Shes
a member of Sylvia Pagets group in
East Hunsbury, Northamptonshire.
When I joined Slimming World,
Id just had a health check at work and
my cholesterol level was a worryingly
high 6.9. Another huge motivation for
me to slim was the strong breast
cancer presence in my family. I was
told by medical staff that losing
weight would reduce my own risk
and increase my chances of detecting
any lumps earlier.
Three months after joining,
I achieved my Club 10. Id lost over
a stone, dropped a dress size and was
already feeling so much better and
at my next check-up my cholesterol
had plummeted to 3.5! Having that
tangible proof of how my health was
already benefiting was more than
enough motivation to keep me going.
Reaching Club 10 helped me
visualise how far Id come, too.
Whenever I was in the supermarket,
Id look at the stacks of butter in the
chiller and imagine how all that fat
used to be wrapped around my
organs. In losing just 10 per cent, Id
lost more than 30 packets of butter,
so its no wonder I was feeling fitter
and not getting out of breath as often!
Now that Im at target, I walk
along with my head held high, taking
big strides instead of looking down
at the ground all the time. Im in
control of my health, I feel brilliant
I just wish Id done this years ago!
Set yourself an amazing challenge

for 2015 and help us Raise money, Raise
awareness, Get fit and have fun!
The Arctic Marathon
The Paris Marathon
The Virgin Money London

Marathon
The MoonWalk London
London 2 Brighton
Challenge
The MoonWalk Scotland
The MoonWalk Iceland
The Three Land Challenge
The SunWalk London
The Nijmegen Marches
The MoonWalk New York

City
The Inca Trail Peru
The BMW Berlin Marathon
The TCS New York City

Marathon
Walking is the perfect way to firm

andPower
tone muscle and increase your potential
for overall good health! Combined with
a healthy diet, it can help you to maintain
a balanced body weight that is just right
for you, all whilst doing something good for
others! Nina Barough, Founder of Walk the Walk
Patron HRH The Prince of Wales
01483 741430
walkthewalk.org
Charity No SC029572
Your get-fit
tool kit
If you cant face heading out for exercise, thats fine! Youre just a hoop, skip and
a jump away from shaping up in the warmth (and privacy) of your lounge
Words: Helen Foster
eve all been there. Its cold, its

dark, EastEnders has a particularly
crazy-but-compulsive plot running,
and your motivation to leave the
house to work out is, if not exactly zero then an
uninspiring one out of 10. Its not that exercising
doesnt feel good. And you know that a little daily
Body Magic would speed up your weight loss,
improve your overall health, boost your mood
and make you feel more confident in the buff.
Its just that sometimes you feel like staying
home in front of the TV not putting on
your trackies and heading to the gym.
Exercise doesnt have to involve
pumping iron, though, or pounding
Get in a spin
WHY? OK, you might feel a bit daft when

you start, but hula hooping is fun, its a
great aerobic workout and even if you
cant keep the hoop up (thats most of us
then), bending down to pick it up and
try again keeps you moving. Once you
get the hang of it, hooping helps tone
your tummy, arms and bottom and it
doesnt put any impact on joints.
HOW? The first question to ask is what
type of hoop do you buy? The hoops you
116 SLIMMING WORLD
the streets in the rain. In fact, cutting yourself

some slack and realising that you really dont
have to push yourself to your limits is actually
the first step to making fitness a habit. Discover
something you enjoy, do it regularly (little and
often is fine!) and youll soon find yourself
hooked on being active long term. Even a few
five-minute bursts of activity will fire up your
metabolism and count towards your Bronze Body
Magic award. And best of all, theres an easy way
to get into your exercise groove without even
leaving the room: create an at-home fit
kit and you can go straight from Albert
Square to stretches and squats in
seconds no neon Lycra required!
see in toy shops arent suitable for adults,

they are too small and too light, says
hoop trainer Sasha Kenney from Hoola
Nation (hoolanation.co.uk). The heavier
the hoop, the more easily it stays up, and
Sasha particularly recommends waterfilled hoops for beginners. Adult hoops
also come in different sizes so you can
choose one that suits your body shape
youll find a good range at Amazon and
Argos. The second question is how exactly
do you do it? Its actually the first swing

that matters most. It needs to be quite
powerful and the hoop should spin five or
six times before you start to move. Many
hoopers think if they poke their bottom
backwards itll keep the hoop up, but its
the fastest way to make it start dropping,
says Sasha. Tummy tight, back straight
is the key to a good wiggle.
TRY Acu Hoop Weighted Sports Hula
Hoop, from 23.53, amazon.co.uk.
front-room fitness
Turn on the TV
Click for a class
HULA HOOP, SKIPPING ROPE AND RESISTANCE

BAND PHOTOGRAPHS: PIXELEYES
WHY? Online classes and apps

provide whole-body workouts in
your lounge the 21st century way.
Many of my online clients love the
fact that they can work out at home
without anyone else seeing them,
says personal trainer Julia Buckley
(juliabuckley.co.uk). Plus, the fact
you dont have to travel anywhere
makes it so much easier to keep up a
consistent routine when times tight.
HOW? First of all, make sure youre
following an approved online
workout thats been devised by a
qualified personal trainer. And when
youre choosing an app, look for one
with verbal instructions; some dont
have them, and trying to work out
which leg goes where at the same
time as peering at your phone
screen isnt easy! If youre not sure
where to start, ask on social media
which ones people are using, says
Julia. And read online reviews.
Almost all my new online clients
come via word of mouth.
TRY Instructorlive.com, where you
can access more than 700 fitness
classes on your computer or mobile
device, from 5.99 a month.
Learn the ropes
WHY? Skipping is one of the best

cardiovascular workouts you can do,
burning about 10 calories a minute.
It also works your whole body with
every spin of the rope.
HOW? Cast your mind back to your
school days and you might remember
that skipping can be surprisingly
energetic. So dont expect to do too
much on day one (and do watch your
furniture and lights!). Start with
goals like 10 skips in a row, or even
better get the kids involved you
do 10 skips, they do 10 while you
catch your breath, says personal
trainer Stuart Amory from In-Kilter
Fitness (inkilterfitness.co.uk). Good
technique sees you jumping with
both feet and landing with soft
knees or if you find it easier, skip
so alternate feet land on the floor
each time. Top tip? Step onto the
centre of your rope and pull it up
to your armpits, to get exactly the
right length for you.
TRY Fit 4 Life adjustable skipping
rope with foam handles, 2.45, Asda.
Join the band
WHY? Resistance bands really help

tone your muscles. Theyre inexpensive,
far easier to store than dumb-bells and
are a lot more versatile. As you get fitter
and the exercises get too easy, simply
make the band a little shorter to
increase the resistance. They also work
muscles more effectively than weights,
says Julia Buckley. You have to control
them throughout every phase of the
movement, whereas with weights
you can allow gravity to take over.
WHY? If you havent invested in

the latest technology yet, or digital
gadgets just arent your thing, no
problem! There are still plenty of
easy-to-use exercise DVDs available.
A good DVD can really motivate
you, says Stuart Amory. Its like
having a personal trainer at home.
HOW? There are two things to bear
in mind when youre choosing a
good workout DVD. Firstly, the
presenter: If you dont like the
presenter you wont enjoy following
them, says Stuart. If its fronted by a
celebrity, take a look at which trainer
theyve worked with. You should be
able to go on their website, find
out more about them and check
that their style of exercise suits
you. Check, too, that the exercise
programme is appropriate for your
particular fitness level and goal.
If youre dipping your toe (and the
rest of you!) into the world of
exercise for the first time, go for a
fun, motivating routine youll enjoy.
TRY Zumba Exhilarate DVD collection,
52, zumba.com five discs of
energetic dance moves, starting with
all the basic steps. Or, snap up the
Strictly-inspired FitSteps DVD, 10,
amazon.co.uk, out 26 December.
HOW? For some simple moves to get

you started, check out nhs.uk/livewell/
fitness the 10-minute workouts
section includes a toning routine using
resistance bands. The biggest mistake
you can make is not controlling the band
on its way back to the starting position,
says Julia. At first you might feel a little
bit wobbly dont worry, its a sign that
youre challenging your muscles.
TRY USA Pro Resistance Tube, 9.99,
sportsdirect.com.
Your home tone-up lowdown is complete! All you need to do now is put
the cat out, close the curtains and youre ready to take your first steps to
a happier, healthier, more energetic you.
If youre planning to start a new exercise programme, its always a good idea to check with your GP
first especially if you have an existing health condition such as high blood pressure or diabetes.
If youre pregnant, check the suitability of the exercise with your midwife.
SLIMMING WORLD 117
Let go of
the guilt
Margaret
Miles-Bramwell
OBE, HonMUniv,
FRSA, is
Slimming
Worlds
founder and
chair
118 SLIMMING WORLD
lthough we all react in different ways to

different stimuli, we also share many
similarities. How many of us, for example,
when travelling in our cars and cut up by an
aggressive driver, feel just a tad angry well
seething, actually? Most of us, Im guessing.
But maybe some of us can travel beyond the
angry feelings and wonder if perhaps the other
driver has a real emergency. We can then
forgive them their apparent callousness,
and we deal with our anger and send it away.
Our day suddenly gets brighter.
Marketing gurus must study our processes
with a fine-tooth comb and when I watch the
adverts on TV, I often wonder what theyve
concluded about us to come up with some
of the more weird and wonderful ways to
promote this or that product or service. My
own fascination with processes is more defined
than looking at the general, mass market.
Mine is about making sure Slimming World
delivers to every member burdened by the
twin evils of excess weight (physical and
emotional distress) exactly what it says on
the tin caring, compassionate, effective help
and support; an eating plan that completely
eliminates any fear of ever going hungry, and
very specific stimuli to help everyone enjoy
and succeed in what is, for some, quite a long
journey to health and a deep inner happiness.
Ive been fascinated by this my whole life.
I never stop being fascinated. And erupting
like a volcano within that fascination come many
questions a search for the why, the how and
the understanding, so that we can find a new
way to approach and solve any particular issues.
As you may imagine, our Consultant training
programme is quite something. So, because we
understand the emotional pain of feeling guilty
around food, because we understand about the
deep embarrassment, because we understand
about the pressures of what is socially

unacceptable to many, we understand about
denial. We understand about lies.
Our GP wants us to be healthy, of course.
And he/she hasnt had the Slimming World
training. So Im asking that you make these
allowances and appreciate that they dont
understand that the first person we lie to is
ourselves. And its usually totally unintentional.
We simply find it so hard to face the facts
because subconsciously we feel this tremendous
burden of guilt surrounding how we eat
and drink. Well, at Slimming World we do
understand. So its OK. You can lie to us.
We understand the whole process. It is just
fascinating. What is equally fascinating (and
wonderful, of course) is that, as the feeling
of being understood and cared for in a
Slimming World group grows, we find our
inhibitions and negative feelings disappear
along with the weight. FASCINATING!
So to all our amazing members and
Consultants, we thank you for caring and for
sharing your own personal journeys each week
with the rest of the group. I cant begin to tell
you just how much good youre doing in this
world. From the bottom of my heart, I thank
you for your courage, your resilience, your
understanding and for all the joy you bring.
Have a marvellous New Year and an
incredible 2015 and give yourself a pat on
the back every single day, especially when you
care and share in your group. We love you.
Together we really can do it!
All my love, as always,
PHOTOGRAPH: PLAINPICTURE
Sometimes the emotional pain of feeling shameful around food

can lead us to lie to a key person ourselves. At Slimming World
we understand this, so lean on us, says Margaret Miles-Bramwell
from the heart
Whats wonderful is that, as

the feeling of being understood
and cared for grows, we find our
inhibitions and negative feelings
disappear along with the weight
REMEMBER TO
BE AMAZED
Ben Nevis and Snowdon
Midnight Challenges 2015
Snowdon May 2015, Ben Nevis June and July 2015.

Do something amazing. Take part in our Ben Nevis or
Snowdon midnight challenges and experience the climb
by torch and moonlight. Challenge yourself and help us
improve the lives of people with dementia.
alzheimers.org.uk/midnightchallenges
0845 306 0898
Alzheimers Society operates in England, Wales and Northern Ireland. Registered charity no. 296645
directory
SlimmingWorld
SHOP THE ISSUE
Editor/Publisher Elise Wells

Creative Director Lynn Hayes
Deputy Editor Sarah Davison
Deputy Publisher Emma Wild
Chief Sub Editor Louisa Barrett
Associate Editor (Copy) Zo Handley
Sub Editors Jacqui Hawkins, Annie Kelly
Deputy Art Director Julian Barrett
Creative Consultant Gregg Mallender
Senior Art Editor Vicky Burdon
Senior Designer/Digital Art Specialist Anna Rick
Designer/Artworker Joanne Paxton
Accessorize
020 3372 3000
accessorize.com
Aftershock
020 8965 3898
aftershockplc.com
Austin Reed
01845 573 135
austinreed.co.uk
Features Editor Rachel Callen

Editorial/Features Research Assistant
Natasha Seal-Jones
Bank Fashion
0161 393 7056
bankfashion.co.uk
Advertising and Group Promotion Sales Manager

Julian Oiller
Production/Digital Co-ordinators Bekki Gent,
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Bespoke HQ
020 3617 6961
bespokehq.com
Circulation Manager Tim Harris
Bobbi Brown
0870 034 2566
bobbibrown.co.uk
Director of Communications Jan Boxshall

With thanks this issue to Catherine Fox, Clare Lee,
Graeme Simpson and Becca Spry
EDITORIAL PANEL
Slimming World Practice Caryl Richards
Nutrition Jacquie Lavin PhD RNutr; Jenny Barber
MSc ANutr (Public Health); Carolyn Pallister BSc RD;
Amanda Avery BSc RD Science Prof James Stubbs PhD
SLIMMING WORLD ADVISORY PANEL
Prof Judy Buttriss PhD RPHNutr DipDiet;
Ken Fox PhD FPEA; Andrew Hill PhD CPsychol;
Jennifer Percival RGN RM RHV FETC DipCouns
MANAGING DIRECTOR Caryl Richards
SLIMMING WORLD FOUNDER AND CHAIR
Margaret Miles-Bramwell OBE, HonMUniv, FRSA
Clover Nook Road, Alfreton, Derbyshire DE55 4SW
Editorial: 01773 546 071
editorial@slimmingworld.com
Advertising: 01773 546 312/07770 807 760
julian.oiller@slimmingworld.com
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Boden
0844 873 0000
boden.co.uk
Boots
0345 070 8090
boots.com
Boss
At Hugo Boss and John Lewis
Bumble and Bumble
bumbleandbumble.co.uk
Burberry
020 3402 1444
burberry.com
Burton
0344 984 0260
burton.co.uk
Butterfly
020 8449 6071
butterfly-jewellery.com
Butter London
butterlondon.co.uk
Slimming World magazine is published by Miles-Bramwell

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clarins.co.uk
Calls are charged at *3p/60p per minute from a BT landline. Calls

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Clarks
0844 477 7744
clarks.co.uk
Claudia Bradby
01264 811 091
claudiabradby.com
We welcome letters, unsolicited manuscripts and photos, which
should be sent with a stamped addressed envelope on the
understanding that we cannot be held responsible for their safe
custody or return. The Editor reserves the right to modify or
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the contributor gives Slimming World and Slimming World
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way that it sees fit and appropriate. The views expressed by
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Repro F1 Colour Limited Printed by Wyndeham Roche Print

Management Westcolour Print Distribution Seymour
Clinique
0800 525 501
clinique.co.uk
Coast
coast-stores.com
Daisy & Eve

At Evans
Debenhams
0844 561 6161
debenhams.com
Diva
01491 628 844
divacatwalk.com
Dorothy Perkins
0345 121 4515
dorothyperkins.com
Dune
0116 284 7800
dune.co.uk
Elizabeth Arden
elizabetharden.co.uk
Essie
At Boots and Superdrug
Este Lauder
0800 074 6905
esteelauder.co.uk
Evans
0344 984 0262
evans.co.uk
Eve Snow
At Boots
Floozie By Frost French

At Debenhams
Freedom
At Topshop
Hugo Boss
020 7554 5700
hugoboss.com
Norman
J Jane
02920 270 305
janenorman.co.uk
John Lewis
0345 604 9049
johnlewis.com
La Roche-Posay
At Boots
Lipstick Boutique
0845 116 6525
lipstickboutique.co.uk
Little Mistress
0845 520 265
little-mistress.co.uk
LK Bennett
At John Lewis
Lola and Grace
lolaandgrace.com
LOral Paris
0800 030 4031
loreal-paris.co.uk
LS&B
0844 870 8085
groomingmen.com
& Spencer
M Marks
0333 014 8555
marksandspencer.com
Massimo Dutti
0808 234 0205
massimodutti.com
Nanny State
At Bank Fashion
Nanogen
020 8458 2500
nanogen.co.uk
Neutrogena
0845 6015 789
neutrogena.co.uk
New Look
0500 454 094
newlook.com
Next
0333 777 8000
next.co.uk
Oasis
oasis-stores.com
Olay
At Boots
Origins
0800 074 6905
origins.co.uk
Paper Dolls
At Little Mistress
Phase Eight
020 7471 4422
phase-eight.co.uk
Precis Petite
0344 770 5838
precis.co.uk
Remington
0800 212 438
uk.remington-europe.com
Revlon
Rimmel London
Sanctuary
01442 430 367
sanctuary.com
Storm
stormwatches.com
Superdrug
0845 671 0709
superdrug.com
Topshop
0344 984 0264
topshop.com
T
U
Urban Decay
urbandecay.co.uk
Max Factor
0800 169 1302
maxfactor.co.uk
Van Peterson
020 7584 1101
vanpeterson.com
Mint Velvet
0845 456 2200
mintvelvet.co.uk
Virgos Lounge
virgoslounge.com
Miss KG
At Debenhams
Wallis
0345 121 4520
wallis.co.uk
Moda in Pelle
0844 887 1718
modainpelle.com
Wella
Available at salons nationwide
wella.com
Molton Brown
0808 178 1188
moltonbrown.co.uk
Yves Saint Laurent

0800 587 0820
yslbeauty.co.uk
Monsoon
020 3372 3000
monsoon.co.uk
Z Zara
0800 014 2993
zara.com
Nails Inc
At Debenhams
2true
At Superdrug
SLIMMING WORLD 121
the small print
TERMS AND CONDITIONS
Spabreaks.com competition (p40)

1. Send your entry form to Spabreaks.com
Competition, Slimming World magazine,
Clover Nook Road, Alfreton, Derbyshire
DE55 4SW. The closing date is 12 February
2015. 2. Only one entry per person. No
purchase necessary. For a copy of the
entry form, send an SAE to Entry Form,
Spabreaks.com Competition at the
Slimming World magazine address above,
to arrive no later than 29 January 2015.
3. The competition is open to all UK
and RoI residents aged 18 or over,
except employees of Slimming World,
Miles-Bramwell Ltd, Grande Real Santa
Eullia Resort & Hotel Spa, Spabreaks.com,
Palatinate Leisure Group or anyone
professionally connected with this
promotion. (This does not include
Slimming World Consultants and Team
Developers.) 4. No bulk or third-party
entries will be accepted. Responsibility
not accepted for entries lost, damaged or
delayed in the post. Proof of posting not
accepted as proof of delivery. 5. The
competition will be judged by a panel
that includes one independent member.
The winner is the entrant who answers
the question correctly and, in the
opinion of the judging panel, completes
the sentence in the most apt and original
way. He/she will receive a seven-night
break for two people at the Grande
Real Santa Eullia Resort & Hotel Spa,
Algarve, Portugal comprising: return
flights to Faro airport with easyJet from
Bristol, Glasgow, Liverpool, London
Gatwick, London Luton, London
Southend or Newcastle airports,
including airport taxes and one piece of
hold luggage per couple; return transfers
between Faro airport and the Grande
Real Santa Eullia Resort; seven nights
half-board accommodation for two
people (both aged 18 or over) in a
standard double or twin room; buffet
breakfast each morning in the Restaurant
do Real; dinner each evening in the
Restaurant do Real (drinks not included);
complimentary use of the sauna, steam
room, pool, Jacuzzi and bubbling area;
the following spa programme for two
people: relaxing hydromassage with
chamomile, and Real relaxation
massage with basil on day one; detox
hydromassage with algae extracts, and
detoxifying treatment with redcurrant
extracts on day two; jet shower, and
122 SLIMMING WORLD
lymphatic drainage massage on day

three; facial purification and cleansing
with active marine extracts, and
reflexology on day four; Vichy shower
massage with rosemary for muscle
well-being, and craniofacial massage with
moisturising lavender cream on day five;
luxurious Lusitanian spa massage using
Portuguese calabash gourds on day six.
The prize does not include transport to
and from UK airports; airport parking;
flight extras; travel insurance; spending
money; additional meals, drinks and
spa treatments, or any other expenses.
6. Prize is subject to availability and
must be taken by 31 December 2015.
Flights must be booked eight weeks prior
to preferred departure date, subject to
availability. 7. No correspondence will
be entered into and the judging panels
decision is final. The winner will be
notified in writing by 12 March 2015.
If Slimming World cannot contact the
winner or the winner fails to claim the
prize by 9 April 2015, the winner will
forfeit the prize and the panel may select
another winner. Prize is non-transferable
and there is no cash alternative. Prize
value is correct at time of going to press.
Prize cannot be used in conjunction with
any other offer or any existing bookings.
8. By entering, the winner agrees to
take part in publicity relating to the
competition. For the winners name,
county and slogan, send an SAE to the
Slimming World magazine address by
12 March 2015. 9. Slimming World is not
responsible for: (i) any loss, damage or
liability to entrants in relation to their
entering the competition or accepting
the prize; (ii) any failure by the winner to
comply with Spabreaks.coms terms or
instructions; (iii) any delay or failure due
to an event outside Slimming Worlds
reasonable control; (iv) any costs
associated with the prize; (v) any
terms or decisions of Spabreaks.com in
relation to the fulfilment of the prize.
10. The competition promoter is
Slimming World. The promoters address:
Slimming World magazine, Clover Nook
Road, Alfreton, Derbyshire DE55 4SW.
The prize provider is Spabreaks.com
(part of the Palatinate Leisure Group),
First Floor, Clerks Court, 18-20
Farringdon Lane, London EC1R 3AU.
11. The laws of England and Wales
apply to this competition.
Ragdale Hall competition (p47)

1. Send your entry to Ragdale Hall Competition, Slimming World magazine, Clover Nook
Road, Alfreton, Derbyshire DE55 4SW. The closing date is 12 February 2015. 2. Only one
entry per person. No purchase necessary. For a copy of the entry form, send an SAE to
Entry Form, Ragdale Hall Competition at the Slimming World magazine address above,
to arrive no later than 29 January 2015. 3. The competition is open to all UK and RoI
residents aged 18 or over, except employees of Slimming World, Miles-Bramwell Ltd,
Ragdale Hall, or anyone professionally connected with this promotion. (This does not
include Slimming World Consultants and Team Developers.) 4. No bulk or third-party
entries will be accepted. Responsibility not accepted for entries lost, damaged or delayed
in the post. Proof of posting not accepted as proof of delivery. 5. The competition will be
judged by a panel that includes one independent member. The winner is the entrant
who answers the question correctly and, in the opinion of the judging panel, completes
the sentence in the most apt and original way. He/she will receive a stay for two (guest
must be 16 or over) comprising: two nights accommodation sharing a twin/double
Superior Plus room, subject to availability; a gift of Elemis Pro Collagen Cleansing Balm
and Elemis Pro Collagen Marine Cream in room on arrival; breakfast each morning
served either in your bedroom or in the Verandah Bar; buffet lunch in the Dining Room
on days two and three; three-course dinner on both nights served in the Dining Room
(excluding those dishes with an additional charge). Complimentary hot beverages are
included, on arrival and after meals. (Alcohol is not included, still and sparkling water is
included with meals in the Dining Room.) The prize also includes complimentary robe
hire; either a 50-minute Blissful Face and Back Therapy or the choice of two 25-minute
treatments from the following selection: Soothing Back Massage, Soft Touch Body
Stretch or Soft Hands treatment, per person; a 40-minute Custom Manicure each, and
unlimited use of all spa and leisure facilities, including the Thermal Spa, swimming pools,
saunas, steam room and sanarium, gym, fitness classes and relaxation rooms (available
from 4pm on day of arrival until 2pm on day of departure). All subject to availability.
Travel to and from the hotel and any other expenses are not included. Any additional
spa treatments must be reserved at time of booking break and are subject to availability.
The prize must be taken by 10 October 2015, and may be taken Sunday to Thursday only.
The prize is subject to availability. 6. No correspondence will be entered into and the
judging panels decision is final. The winner will be notified in writing by 12 March 2015.
If Slimming World cannot contact the winner or the winner fails to claim the prize by
9 April 2015, the winner will forfeit the prize and the panel may select another winner.
The prize is non-transferable and there is no cash alternative. The prize value is correct
at time of going to press. The prize cannot be used in conjunction with any other offer
or any existing bookings. 7. By entering, the winner agrees to take part in publicity
relating to the competition. For the winners name, county and slogan, send an SAE to
the Slimming World magazine address by 12 March 2015. 8. Slimming World is not
responsible for: (i) any loss, damage or liability to entrants in relation to their entering
the competition or accepting the prize; (ii) any failure by the winner to comply with
Ragdale Hall Health Hydro and Thermal Spas terms or instructions; (iii) any delay or
failure due to an event outside Slimming Worlds reasonable control; (iv) any costs
associated with the prize; (v) any terms or decisions of Ragdale Hall Health Hydro and
Thermal Spa in relation to the fulfilment of the prize. 9. The promoter is Slimming World.
Promoters address: Slimming World magazine, Clover Nook Road, Alfreton, Derbyshire
DE55 4SW. The prize provider is Ragdale Hall Health Hydro and Thermal Spa, Ragdale
Village, Melton Mowbray, Leicestershire LE14 3PB. 10. The laws of England and Wales
apply to this competition.
Ragdale Hall reader offer (p47)
1. Offer valid up to and including 30 September 2015 and may be taken Sunday to
Thursday only, subject to availability. Offer is non-refundable and non-transferable.
Quote SW Jan/Feb 15 when booking to receive your 33 per cent discount on the
Nightly Tariff for residential stays. 2. Offer includes two or more nights accommodation
when sharing a twin/double Superior room; complimentary robe hire; all meals;
two 40-minute treatments per person from the following: Body Massage, Ragdale
Prescription Facial, Classic Manicure or Moisture Lavender Body Treatment, and
unlimited use of all spa and leisure facilities, all subject to availability. Spa facilities
available from 4pm on day of arrival until 2pm on day of departure. 3. Guests must
be 16 or over. The offer cannot be used in conjunction with any other promotional
offer or discount. Offer applies to new bookings only. Any additional spa treatments
must be reserved at time of booking break.
Dont miss the next issue of
SlimmingWorld
On sale 12 February
(earlier to members of Slimming World groups)
30 MAY 2015
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Do you feel great, look amazing
and want to inspire others?
Do you read the success stories
in this magazine and think, That
could be me!? Well, maybe it could!
If youve achieved your target
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Visit slimmingworld.com, click on
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Email your words and good-quality
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We aim to return all photos, but cant guarantee
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Well let you know weve received your info safely
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126 SLIMMING WORLD
Nicola Quinton from

Ipswich, Suffolk
lost 6st Since losing
weight Nicolas had
loads more energy to
devote to her daughter
and to her busy job
Syn savvy
RECIPE AND ADVERTISERS INDEX

Your at-a-glance guide to all the delicious dishes in this issue
Advert Syn values

Find the Syn values of all
advertised products here
Beanies The Flavour Co,
flavoured instant coffee, all
varieties, Free; flavoured ground
coffee, all varieties, Free
Blue Dragon Stir Fry Sauces,
Kung Po, 3 Syns per 60g;
Cantonese and Sweet Soy
Teriyaki, 4 Syns per 60g
Fresh & Naked salad bags,
all varieties, Free
p75
p88
p63
Frylight, all varieties, Free

Hartleys 10 Calorie Jelly, all
varieties, Syn
PG
RECIPE
34
Hi-fi Light Double Choc Crisp,

available from Slimming World
groups, 2 bars count as a
Healthy Extra or 3 Syns per bar
69
38
Braised beef stew with Yorkshire puds
58
73
75
Itsu Crystal Noodle Cups,

Chicken Jaipur and Vegetable
Festival, 1 Syn per cup; Chicken
Classic, 1 Syns per cup
Kerry Low Low Cheese Slices,
2 slices count as a Healthy Extra
or 3 Syns per slice
Koko Dairy Free coconut drink,
chilled, Original + Calcium,
425ml as a Healthy Extra or
1 Syns per 100ml
Mllerlight Greek Style,
Blissful Blueberry, Syn per
120g pot
Pilgrims Choice Lighter, both
varieties, 40g as a Healthy Extra
or 4 Syns per 25g
The Lake District Dairy Co
quark, Original, Free on all
choices; Lemon, 1 Syn per 100g;
Vanilla, 2 Syns per 100g
EXTRA EASY
GREEN
ORIGINAL
10
Aloo gobi
14
1 28
Bacon, egg and tomato bap (Green Syn value based on 5 rashers of bacon)
1*
11*
1*
64
Balti chicken with spinach and tomatoes
20
14
Cheesy Cumberland pie
0*
9*
8*
Chicken lattice puff pies
15
Chicken, tomato and root vegetable bake
74
Chicken, white wine and mushroom pasta
13
17
10
Creamy chicken korma (Original Syn value excludes the rice, to serve)
75
Crumbed chicken breasts with pepper stuffing
10
15
71
Everyday pork burgers with red cabbage slaw
8*
36
14
56
Fish, chips and mushy peas
13
65
Green bean thoran
67
Ham n Med veg frittata
35
Hot dog jackets with home-made slaw
13
84
Individual rhubarb and ginger crumbles
69
Italian-style beef with tomato, mozzarella and basil
15
33
Keema curry pie
11
60
Lamb rogan josh with kachumber and rice
13
12
54
Leek and macaroni cheese
13
65
Lemon rice
12
65
Mint, cucumber and pomegranate raita
37
Moroccan meatball tagine with golden couscous and coriander
11
18
63
Peppered steak burger
8*
7*
The Laughing Cow Extra

Light, 6 triangles count as
a Healthy Extra or 1 Syn
per triangle
57
Peppered steak with mushroom and parsley sauce
14
59
Piri-piri chicken with smoky sweet potato wedges
12
87
Raspberry and apple tarts
87
Rich chocolate mocha mousse
The Laughing Cow Light with

Blue Cheese, 4 triangles count
as a Healthy Extra or 1 Syns
per triangle
81
0*
0*
13
70
Simple beef and mushroom stroganoff (Original Syn value excludes the rice, to serve)
84
Steamed jam sponge pudding
54
Sweet and sour prawns
17
Werthers Original Sugar Free

Butter Candies, Syn per
candy on all choices
55
The ultimate spaghetti Bolognese
12
16
85
Tropical fruit and jelly terrine
32
Tuna, cherry tomato and rocket pasta
13
88
Winter fruit sundaes
71
Zesty one-pan chicken
*Add 6 Syns if not using the wholemeal roll/reduced-fat Cheddar/parmesan as a Healthy Extra
SLIMMING WORLD 127
last orders
ROLL WITH IT
Bacon, egg and tomato bap

For a breakfast-in-one or a fill-you-up brunch, nothing beats
a hearty bap served with a cuppa, of course!
SUPER SIMPLE
Serves 1
2 Spray a small frying pan with

over a medium heat. Crack the egg
into the pan and cook for 2-3
minutes, or until done to your liking.
Syns per serving:

Extra Easy 1* Original 1*
*Add 6 Syns if not using the wholemeal
roll as a Healthy Extra
3 Split the roll in half and lightly

toast the cut sides. Spread the
mayonnaise over the bottom half
and add the tomato, then the
bacon. Top with the egg, a twist
of black pepper and the roll lid,
and serve while its hot.
PHOTOGRAPH: MAJA SMEND. RECIPE & FOOD STYLING: SUNIL VIJAYAKAR. PROP STYLING: TAMZIN FERDINANDO
4-5 rashers of back bacon (depending

on how hungry you are), all visible
fat removed
1 large egg
60g wholemeal roll
1 tomato, sliced
Freshly ground black pepper
1 Grill the bacon under a mediumhot grill for 2-3 minutes on each side.
Remove and drain on kitchen paper.
128 SLIMMING WORLD
Women for Women
Cycle Burma
5-15 November 2016
What are you waiting for girls? Join me, change your life
and make a difference today. Fern Britton, Patron of Genesis Research Trust
Please help fund vital research to prevent the tragedy

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Professor Robert Winston, Chairman of Genesis Research Trust
Register today!
Visit genesisresearchtrust.com/events
Call our events team on 020 7594 2158
Genesis Research Trust
@GenesisTrustUK
Women for Women is administered by Genesis Research Trust registration number 292518
*Visit genesisresearchtrust.com for terms and conditions
raising funds for
love
Slimming
World
NEW
for 2015!
Power up
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save
save
up to 5
join now!
Just 9.95 on week one

then 4.95 each week
Jess before
visit the website to read Jess s story

slimmingworld.com
0844 897 8000
e
ourit
v
a
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s
K
the U way to t*
h
weig
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s
o
l
touching hearts, changing lives
*More people in the UK choose to attend a Slimming World group each week than any other weight loss group.
Pub grub
classics
28 irresistible dishes to make
eating in extra special
in association with
Find your nearest group

To find out more about losing weight the Slimming World
way, join one of our warm and friendly groups. Youll
discover the power of Food Optimising the most
generous, effective and flexible weight-loss plan ever.
Call 0844 897 8000, or visit slimmingworld.com
to find a group near you
Lamb shanks,
recipe p24
Good food
available
MENU
Introduction
Light bites
Hearty platefuls
14
Delectable desserts
38
Index
48
Enjoy a foodie
feast tonight...
with our lightened-up take on gastropub greats
old winter evenings call for a roaring fire and a plate

piled with warm-you-up comfort food. And thanks
to our sizzling pub grub-style recipes, youll have
no reservations about spending a quiet night in. Put any
one of the 28 delicious dishes in this collection on your
familys specials board and youll save money and Syns!
One of the joys of Food Optimising is how easily everyday
ingredients can be transformed into meals that are hearty and
filling, and still help you lose weight. Created using smart cooking
techniques such as using Frylight, the Syn-free cooking spray
combined with herbs and spices, our gastropub grub tastes
every bit as good as dishes containing 10 times the Syns.
Whatever your comfort craving, theres a super-satisfying
recipe in here that wont send your weight loss off track and
with lighter bites and luxurious puds in the mix, too, theres a
low-Syn solution for every foodie occasion. Steak and Guinness
pies, Scampi and chips, Bacon and brie potato skins, Cherry
and vanilla brles, Dark chocolate mousse So go on, put
them on your menu tonight and feel the pub grub love!
Get Syn savvy

Did you know that every
tablespoon of cooking oil
comes with a surprising
6 Syns? Swap it for Syn-free
Frylight whenever you roast,
bake or shallow-fry to help
streamline all your favourite
recipes in an instant.
Available in Sunflower Oil,
Extra Virgin Olive Oil and
Butter Flavour, its smart
Syn-control in a spray! Plus,
now you can supercharge
the flavour with the newest
varieties Infuse Garlic Oil
and Infuse Chilli Oil.
Food Optimisingfriendly dinners
are just a
simple spray
away
Steak and Guinness

pies, recipe p16
Get symbol savvy

V Suitable for vegetarians
Suitable for freezing for
up to 1 month
Light bites
Add these to your menu for hit-the-spot
lunches, satisfying snacks and standout sides
Cheesy chips,
recipe p11
Tomato soup
SIMPLE
Serves 4
V

Frylight
1 red onion, chopped
1 carrot, chopped
1 celery stalk, chopped
3 x 400g cans peeled plum tomatoes
2 tbsp tomato pure
1 tbsp sweetener
A handful of fresh basil leaves,
reserving a few for garnish
1 Spray a large, non-stick pan with

Frylight, place over a medium heat
and sweat the onion, carrot and
celery for 5 minutes.
2 Add the tomatoes, tomato pure,
sweetener and stock and bring to
the boil. Cover, reduce the heat
and simmer gently for 15 minutes.
3 Remove from the heat and allow
to cool slightly. Add the basil leaves,
then blitz using a hand blender,
and season. To serve, reheat, finish
with a twist of black pepper and
garnish with basil leaves.
Syns per serving:
All choices FREE
Toasted steak sandwich

SUPER SIMPLE
Serves 1
Finely grated zest and juice of lime
1 small red onion, thinly sliced
150g fillet steak, all visible
fat removed
Frylight
2 slices of wholemeal bread from
a small 400g loaf
1 level tsp English mustard powder
level tbsp extra-light mayonnaise
1 roasted red pepper in brine from
a jar, drained and thickly sliced
A few mixed salad leaves
1 Put the lime zest and juice into

separate bowls. Add the onion to
the lime juice, season with a little
salt and set aside.
2 Season the steak well on both
sides with pepper and lightly
spray with Frylight.
3 Place a ridged griddle pan over
a medium-high heat and cook the
steak for 2-3 minutes on each side
for rare, 3-4 minutes on each side
for medium and 5-6 minutes on
each side for well done. Transfer
to a plate, cover and leave to rest
for 5 minutes, then thickly slice.
4 Lightly toast the bread. Mix the
mustard powder with 2 tsp water
and add to the lime zest. Stir in
the fromage frais and mayonnaise,
season and spread thickly over one
slice of toast. Layer up the pepper,
salad leaves, half the onion, the
steak slices, the remaining onion
and top with the other slice of toast.
Serve immediately and enjoy!
Syns per serving:
Extra Easy * Original *
*Add 6 Syns if not using the wholemeal bread
as a Healthy Extra
Spanish tapas selection

SUPER SIMPLE
Patatas bravas
(potatoes with tomatoes)

Serves 4 V
Preheat your oven to 220C/fan

200C/gas 7. Peel and cut 800g
potatoes into bite-size cubes.
Season and roast for 15-20 minutes,
or until golden. Put a 400g can
of chopped tomatoes, 1 chopped
onion and 2 crushed garlic cloves
in a pan and place over a medium
heat. Cook for 10-15 minutes. Add
3 tsp sweet smoked paprika and
1 bay leaf and cook for a further
5-10 minutes. Remove the potatoes
from the oven, transfer to a warmed
serving dish and pour the sauce
over. Mix well, garnish with a
handful of finely chopped fresh
parsley and serve.
Syns per serving:
Setas salteados
(sauted mushrooms)
Serves 4 V
Cut 500g large mushrooms into

quarters. Spray a large frying pan
medium heat. Add the mushrooms,
3 finely chopped garlic cloves and
a handful of finely chopped fresh

parsley. Stir-fry for 6-8 minutes, or
until lightly browned. Stir in 25g
wholemeal breadcrumbs and season.
Remove from the heat and serve.
Syns per serving:
All choices
Judas verde
(green beans)
Serves 4 V
Bring a pan of water to the boil.

Add 1 tbsp sherry vinegar and 400g
trimmed green beans, bring back to
the boil and cook for 3-4 minutes.
Drain, refresh the beans in cold
water, drain again and pat dry. Spray
a large non-stick frying pan with
Frylight and place over a medium
heat. Add 1 finely chopped onion
and the green beans. Saut for 3-4
minutes, add 1 finely chopped garlic
clove and saut for another minute.
Season, cover and reduce the heat
to very low. Cook for 2-3 minutes,
remove from the heat and serve.
Syns per serving:
All choices FREE
Bacon and brie

potato skins
SIMPLE
Serves 4
4 baking potatoes
Frylight
8 rashers of back bacon, all visible fat
removed, cut into small pieces
4 spring onions, thinly sliced
1 tsp garlic salt
1 roasted red pepper in brine from a jar,
drained and finely chopped
50g brie, chilled and finely chopped
Freshly ground black pepper
Romaine lettuce leaves, to serve

180C/gas 6. Prick the potatoes with
a fork and bake on a baking tray for
1-1 hours, or until the skins are
crisp and the insides are fluffy. Cut
them in half lengthways, scoop
most of the insides into a bowl
(keeping about a 1cm layer of flesh
on the skins) and set aside. Allow
to cool for 15 minutes.
2 Meanwhile, spray a frying pan
medium heat. Stir-fry the bacon
pieces for 3-4 minutes, or until
they are cooked through.
3 Stir the spring onions, garlic salt,
roasted red pepper, brie and half
10
the bacon into the bowl of

scooped-out potato and season.
4 Spoon the filling into the skins,
and lay them on a baking tray
so they fit snugly. Sprinkle over
the remaining bacon and bake
for 10-15 minutes, or until golden.
Season with black pepper and
serve with the lettuce.
Syns per serving:
Extra Easy 2
Cheesy chips
SUPER SIMPLE
Serves 4
V

1.2kg large floury potatoes,
preferably Maris Piper, peeled
and cut into thick chips
Frylight
black pepper
120g mature Cheddar, grated

220C/gas 9. Boil the chips in lightly
salted water for 5 minutes, and
drain well in a colander. While the
chips are still in the colander, spray
them with Frylight and toss until
they are lightly coated.
2 Scatter the chips over a non-stick
baking tray in a single layer and
season. Bake for 20 minutes. Turn
the chips with a spatula, spray with
more Frylight and return to the
oven for a further 15-20 minutes,
until golden and crisp.
3 Divide the chips between 4
individual ovenproof dishes and
sprinkle each with a quarter of the
cheese. Return to the oven for a
final 3-4 minutes, until the cheese
melts over the chips, and serve.
Syns per serving:

*Add 6 Syns if not using the Cheddar as
a Healthy Extra
11
Mushroom omelette with

rosemary roasties
SIMPLE
Serves 4
V

20-30 minutes soaking time
50g dried porcini mushrooms
2 x 300g cans peeled new potatoes
in water, drained and sliced
Frylight
1 tbsp dried rosemary
400g chestnut mushrooms, sliced
4 spring onions, finely chopped
10 large eggs
2 tsp dried tarragon
2 x 200g packs prepared kale,
steamed, to serve
1 Put the dried mushrooms in a

bowl, cover with boiling water and
leave to soak for 20-30 minutes.
Meanwhile, preheat your oven to
220C/fan 200C/gas 7. Drain the
dried mushrooms and roughly chop.
2 Place the potatoes on a baking
tray, spray with Frylight, sprinkle
over the rosemary and season. Bake
3 Meanwhile, spray a large frying
pan with Frylight and place over
a high heat. Add the chestnut
12
mushrooms to the pan and stir-fry

for 5-6 minutes. Add the garlic,
spring onions and the chopped
dried mushrooms and stir-fry for
3-4 minutes more. Remove from
the heat, season and set aside.
4 Gently beat the eggs with the
dried tarragon and 1 tbsp cold water,
then season. Spray a frying pan with
Frylight and place over a medium
heat, pour in a quarter of the egg
mixture and cook for 1-2 minutes. As
the eggs begin to set, use a spatula
to push the edges of the omelette
towards the centre so the runny egg
fills the gap, and continue like this
until the whole omelette is set.
Cook for another minute, add a
quarter of the mushrooms, loosen
the edges of the omelette with a
spatula and fold in half.
5 Slide the omelette onto a warm
plate, cover and keep warm while
you make the remaining three
omelettes. Serve with the rosemary
potatoes and steamed kale.
Syns per serving:
Hearty
platefuls
Steak, pie, burger, curry, pulled pork,
pizza...yep, theyre all here. Cheers!
Peppered steak,
recipe p35
Lancashire
hotpot
SIMPLE
Serves 4

700g all-purpose potatoes, peeled
and thinly sliced
A small handful of fresh thyme,
finely chopped
8 lamb leg steaks, all visible fat
removed, cut into bite-size chunks
2 onions, roughly chopped
2 carrots, peeled and cut into
bite-size cubes
4 celery stalks, cut into bite-size pieces
200g swede, peeled and cut into
bite-size cubes
600ml lamb stock
4 tbsp tomato pure
300g cauliflower, cut into small florets
and steamed, to serve
300g green beans, trimmed and
steamed, to serve

160C/gas 4. Line 4 deep individual
casserole dishes with a layer of
potato slices. Season and sprinkle
over some of the chopped thyme.
2 Layer the lamb, onions, carrots,
celery and swede on top of the
potatoes, seasoning and sprinkling
with thyme between each layer. Top
each casserole dish with a thick

layer of overlapping potato slices.
3 Mix the stock and tomato pure
together, then pour into the dishes
so that it fills to just beneath the
top layer of potatoes. Season again,
cover with foil and bake for 1 hour,
then uncover and cook for a further
15-20 minutes, or until the potatoes
are golden brown and crisp on top
and the lamb is tender.
4 Serve the hotpots with the
steamed vegetables, all sprinkled
with freshly ground black pepper.
Syns per serving:
Extra Easy FREE
15
Steak and Guinness pies

with sprout mash
SIMPLE
Serves 4
(pies only)

Frylight
600g beef frying steaks, all visible fat
removed, cut into small cubes
400g button mushrooms, quartered
200g celeriac, peeled and cut into
small cubes
200g small shallots, peeled
A small handful of fresh thyme,
finely chopped
200ml beef stock
2 tbsp Guinness
1 level tbsp gravy granules
Pastry Sheet
1 egg, lightly beaten
For the mash:

800g floury potatoes, such as
and roughly chopped
400g Brussels sprouts, finely shredded
100ml hot vegetable stock

200C/gas 7. Spray a large, heavybased pan with Frylight and place
over a high heat. Add the steak and
stir-fry for 5-6 minutes, until browned.
2 Add the mushrooms, celeriac,
shallots, Worcestershire sauce,
thyme, stock, Guinness and gravy
granules and bring to the boil.
Reduce the heat to medium and
cook for 6-8 minutes, or until the
sauce has thickened.
3 Remove from the heat and divide
the filling between 4 deep, oval pie
dishes, each about 12cm long.
4 Roll out the pastry and cut out
4 lids. Brush the rims of the dishes
with water, cover the pies with the
pastry lids and press down with
a fork. Brush each lid with beaten
egg. Bake for 15-20 minutes, or
until risen and golden.
12-15 minutes, or until tender, adding
the sprouts for the last 5 minutes.
Drain, return to the pan and add
the stock. Season and mash well,
and serve with the pies.
Syns per serving:
Extra Easy 5
16
Chicken and vegetable curry

SIMPLE
Serves 4
Frylight
1 medium onion, finely chopped
2.5cm piece of fresh root ginger,
finely grated
2 tbsp mild curry powder
A pinch of turmeric
700g skinless and boneless chicken
thighs, cut into bite-size pieces
500ml chicken stock
150g green beans, trimmed and halved
2 medium carrots, peeled and cut
into bite-size pieces
2 red peppers, deseeded and cut
into bite-size pieces
A pinch of sweetener
A small handful of fresh coriander,
finely chopped, to garnish
Boiled rice, to serve
1 Spray a frying pan with Frylight

Add the onion and stir-fry for 5-6
minutes, or until starting to brown.
Stir in the ginger, garlic, curry
powder and turmeric and cook over
a high heat for a further 1-2 minutes.
2 Add the chicken and cook for
2-3 minutes until sealed. Then add
the tomatoes, stock, beans, carrots,
peppers and sweetener and bring
to the boil. Cover, reduce the heat
to medium and cook for 20-25
minutes, stirring occasionally, until
the chicken is cooked through.
3 Remove the pan from the heat,
stir in the fromage frais and season.
Garnish with the coriander and
serve with the boiled rice.
Syns per serving:
Extra Easy FREE
19
Venison burger with skinny

paprika fries
WORTH THE EFFORT
Serves 4
(burgers only)

600g venison steaks, all visible fat
removed, roughly chopped
A splash of Worcestershire sauce
2 tsp dried sage
2 juniper berries, finely crushed
Green salad leaves, to serve
For the skinny fries:

800g floury potatoes, such as Desiree or
King Edward, peeled and cut into fries
Frylight
1 tbsp paprika
For the beetroot salad:

1 cooked beetroot in natural juices,
drained and grated
1 red onion, thinly sliced
red cabbage, finely shredded
1 large carrot, peeled and
coarsely grated
Juice of 1 lemon
4 tbsp fat-free vinaigrette
For the mustard mayonnaise:

2 tsp English mustard powder, mixed
with 1 tbsp water
20

180C/gas 6. Boil the fries for 3-4
minutes, then drain well, return
to the pan and cover. Lightly
shake to roughen up the fries
edges and arrange on a non-stick
baking tray in a single layer. Spray
with Frylight, sprinkle with salt
and paprika and bake for 15-20
minutes, until golden.
2 Meanwhile, preheat your grill to
medium-high. Put the venison in
a food processor and whizz until
minced. Place in a mixing bowl
and add the onion, Worcestershire
sauce, sage, garlic and juniper
berries. Season, then shape into
4 burgers using your hands.
3 Lightly spray the burgers with
Frylight and place on your grill rack.
Grill for 6-8 minutes on each side, or
until browned and cooked through.
4 Put all the beetroot salad
ingredients into a large serving
bowl. Season and toss well.
5 In a small pot, mix together
the extra-light mayonnaise, fromage
frais and mustard mixture. Put a
small handful of green salad leaves
on each of 4 plates, top with a
burger and a spoonful of the
mustard mayonnaise, and serve

with the fries and salad on the side.
Syns per serving:
Extra Easy *
*Free on Extra Easy if served without the
mustard mayonnaise
COOKS NOTE
If you cant find venison steaks,
no problem. Simply replace them
with 600g lean steak mince (5% fat
or less) and cook as per the recipe
21
Quorn Bolognese bake

SIMPLE
Serves 4
V

Frylight
1 red chilli, deseeded and thinly sliced
1 tsp dried red chilli flakes
1 tsp ground cinnamon
500g Quorn mince
A handful of fresh basil, finely chopped
1 tsp sweetener
350g dried large pasta shells
350g fat-free natural yogurt
2 eggs
120g Cheddar, grated
A handful of fresh parsley,
finely chopped

180C/gas 6. Spray a large, non-stick
frying pan with Frylight and place
over a medium heat. Add the onion,
garlic, red chilli and chilli flakes and
stir-fry for 2-3 minutes.
2 Add the cinnamon and Quorn
mince and fry for 3-4 minutes. Add
the tomatoes, basil and sweetener
and bring to the boil. Reduce the
heat to low, season, and cook,
covered, for 20 minutes.
3 Meanwhile, cook the pasta shells
according to the packet instructions
and drain. Spoon a third of the
Bolognese sauce into a mediumsize ovenproof dish and use the
rest to fill the pasta shells before
adding to the dish in a single layer.
4 To make the topping, beat the
yogurt and eggs together, season
and spoon over the pasta mixture.
Sprinkle over the cheese and bake
for 25-30 minutes or until golden
and bubbling. Scatter over the fresh
parsley and serve immediately.
Syns per serving:
*Add 6 Syns if not using the Cheddar
as a Healthy Extra
23
Lamb shanks with a parsley topping

SIMPLE
Serves 4
(without the topping)

4 carrots, peeled and finely cubed
10 celery stalks, finely cubed
2 large onions, finely chopped
4 lamb shanks, trimmed and
all visible fat removed
1 bay leaf
2 sprigs of fresh rosemary
450ml chicken stock
For the mash:

1kg floury potatoes, such as
and roughly chopped
100ml boiling hot vegetable stock
For the lemon and parsley topping:

A small handful of fresh flat-leaf
parsley, finely chopped
Finely grated zest of 1 unwaxed lemon

160C/gas 4. Put the garlic, carrots,
celery, onions and lamb in a deep,
flameproof casserole dish with
a lid. Add the tomatoes, bay leaf,
rosemary and enough chicken stock
to almost cover the lamb. Place over
a medium heat and bring to the
boil. Cover and bake for 2-2 hours,
or until the meat is very tender.
2 Gently lift out the lamb; the meat
will be loose on the bone. Put the
shanks in a bowl, cover and set
aside. Cook the broth over a high
heat for 25 minutes.
15-20 minutes, or until tender. Drain,
return to the pan and pour in the
hot vegetable stock. Mash until
fairly smooth, then season.
4 Return the lamb to the broth and
gently reheat on the hob until the
shanks are hot through. Remove
the bay leaf. Meanwhile, mix all the
topping ingredients together in a
bowl. Serve the lamb with the mash
and the topping spooned over.
Syns per serving:
Extra Easy FREE
24
Pulled pork with smoky sauce

WORTH THE EFFORT
Serves 4
Ready in about 3 hours 45 minutes
1.5kg boneless pork shoulder,
all visible fat removed
1 tbsp dried red chilli flakes
1 tbsp mustard powder
2 tbsp white wine vinegar
250ml chicken stock
3 onions, thinly sliced
4 garlic cloves, thinly sliced
4 x 60g wholemeal rolls, split
400g green beans, steamed, to serve
For the smoky sauce:

400g passata with onions and garlic
4 tbsp tomato pure
100ml red wine vinegar
2 tsp smoked paprika
1 tbsp sweetener

fan 140C/gas 3. Put the pork in
a roasting tin. Mix the chilli flakes
with the mustard powder, season,
then rub into the pork. Mix together
the white wine vinegar and stock,
pour over the pork, then scatter
over the onions and garlic. Put
a piece of baking paper on top of
the meat, cover the tin with foil and
roast for 2 hours. Remove the
baking paper and foil and roast for
a further 45 minutes.
2 Meanwhile, put all the sauce
ingredients in a small pan, stir and
bring to the boil. Turn the heat
down to low and cook for 20-25
minutes, stirring often, until thick
and glossy. Remove from the heat
and set aside to cool.
3 Pull the roasted pork by sticking
a fork in the shoulder and shredding
the meat into small pieces with
another fork. Divide between the
rolls and add a dollop of smoky
sauce to each. Serve with the
remaining sauce and the beans.
Syns per serving:
Extra Easy FREE* Original FREE*
*Add 6 Syns if not using the wholemeal roll
as a Healthy Extra
27
Really rich coq au vin

SIMPLE
Serves 4

Frylight
4 chicken drumsticks, skinned
4 chicken thighs, skinned
8 rashers of back bacon, all visible
fat removed, roughly chopped
15 shallots, peeled
2 large carrots, peeled and chopped
into large chunks
2 celery stalks, roughly chopped
400g button mushrooms
600ml chicken stock
100ml red wine
1 bouquet garni
2 handfuls of fresh tarragon leaves,
roughly chopped
A handful of fresh flat-leaf parsley,
finely chopped, to garnish
For the celeriac mash:

1.5kg celeriac, peeled and cut into
bite-size cubes
Freshly grated nutmeg
1 Spray a large casserole dish with

Frylight and place over a high heat.
Add the chicken pieces and cook
for about 5 minutes, or until lightly
browned on all sides.
2 Add the bacon, shallots, carrots,
celery, mushrooms, garlic, stock,
wine and bouquet garni to the
dish, season well and bring to the
boil. Reduce the heat to low, cover
the dish tightly with the lid and
cook the mixture gently for 1
hours, or until the chicken is tender
and cooked through.
3 About 50 minutes before the end
of cooking time, make the celeriac
mash. Put the celeriac in a large pan
of water, add a pinch of salt and
bring to the boil. Reduce the heat
and simmer for 20 minutes, or until
tender. Drain and return to the pan.
Add the garlic and fromage frais
and mash well. Season to taste
and add the nutmeg. Keep warm.
4 Remove the casserole from the
heat, discard the bouquet garni and
stir in the tarragon. Season to taste,
sprinkle with parsley, and divide
between 4 warmed shallow bowls.
Serve with the celeriac mash.
Syns per serving:
Extra Easy 1 Original 1
28
Roasted butternut squash pasta

SUPER SIMPLE
Serves 4
V

800g butternut squash, peeled,
deseeded and cut into small chunks
1-2 red chillies, deseeded and chopped
6-8 fresh sage leaves
Frylight
200g cherry tomatoes, halved
400g chunky-shaped dried
pasta of your choice
and halved

200C/gas 7. Place the squash,
chillies and sage in a non-stick
roasting tin and spray with Frylight.
Roast for 20-25 minutes, or until
tender and lightly charred at the
edges, adding the halved tomatoes
for the final 10 minutes.
2 Meanwhile, cook the pasta
according to the packet instructions,
and drain. Steam the beans for
3-4 minutes. Stir the cooked
vegetables into the pasta, then
season, mix well and serve.
Syns per serving:
30
Sausages, mash
and onion gravy
SIMPLE
Serves 4
650g potatoes, peeled and cut
into 4cm chunks
350g swede, peeled and cut
into 4cm chunks
Frylight
3 onions, thinly sliced
300ml brown ale
200ml chicken stock
tsp mustard powder
Leaves from 2 sprigs of fresh thyme
2 tsp sweetener
Pack of 8 Sainsburys Be Good to
Yourself Pork Cumberland Sausages
250g Chantenay carrots, peeled
175g purple sprouting broccoli
150g green beans
1 Boil potatoes and swede for 15-20

minutes, or until tender. Drain,
leaving 3-4 tbsp of the water in the
pan, season and mash until smooth.
Cover and keep warm until needed.
2 Meanwhile, spray a frying pan
medium heat. Add the onions and
stir-fry for 15 minutes, or until they
soften and turn golden.
3 Add the brown ale, stock,

Worcestershire sauce, mustard
powder, thyme leaves and
sweetener. Season and boil for
10 minutes, stirring occasionally,
or until reduced by half.
4 Preheat your grill to mediumhigh, then grill the sausages for
10-12 minutes, turning often, until
cooked through. Steam the veg for
7-8 minutes, or until just tender.
5 Spoon the mash into 4 shallow
bowls and divide the sausages and
the onion gravy between them.
Add a twist of black pepper and
serve with the vegetables.
Syns per serving:
Extra Easy 3
31
Loaded veggie pizza

SIMPLE
Serves 4
V

For the topping:
6 tbsp tomato pure
tsp dried red chilli flakes
2 tsp dried oregano
A small handful of fresh basil, roughly
torn, plus a few whole leaves to garnish
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
3 baby courgettes, cut diagonally
into thick slices
1 small red onion, cut into thin wedges
For the base:

Frylight
145g sachet Sainsburys pizza base mix
1 level tsp plain flour, for dusting
Salad leaves dressed with balsamic
vinegar, to serve
1 Put the garlic, tomatoes, tomato

pure, chilli flakes, oregano and
basil in a pan and bring to the boil.
Cover, turn down the heat to low,
and simmer for 35-40 minutes,
stirring occasionally, until thickened
and reduced. Season well and
remove from the heat.
2 Meanwhile, lightly spray a large
mixing bowl with Frylight. Make up
the pizza dough according to the
packet instructions, then form into
a ball and put in the bowl. Cover
with cling film and leave to stand in
a warm place for 10-15 minutes, or
until the dough has doubled in size.
180C/gas 6. Line a large baking tray
with baking paper and dust your
work surface and rolling pin with
the flour. Knead the dough and roll
it out into a 25cm-diameter base.
Transfer to the prepared baking tray.
4 Spread the tomato sauce over the
base, leaving a narrow border around
the edge. Arrange the veg on top and
season. Bake for 25-30 minutes, or
until the veg is tender and the base
is golden. Garnish with basil, cut into
4 slices and serve with the salad.
Syns per serving:
All choices 6
32
Peppered steak with potatoes

and zingy salsa
SIMPLE
Serves 4
500g baby new potatoes,
scrubbed and sliced
1 tbsp each of pink and
black peppercorns
4 fillet steaks, all visible fat removed,
each about 2-3cm thick
Frylight
A small handful of fresh flat-leaf
parsley, finely chopped, to garnish
Greek beans and tomatoes (recipe
below right), to serve
For the salsa:

1 small red onion, finely chopped
2 tomatoes, deseeded and
finely chopped
1 red chilli, deseeded and
finely chopped
1 red and 1 yellow pepper, deseeded
and finely chopped
A small handful of fresh coriander,
finely chopped
tsp hot chilli powder
Juice of 2 limes
Salt
1 Boil the potatoes for 10-12 minutes,

or until tender. Drain and set aside.
2 Using a pestle and mortar, coarsely
grind the peppercorns, sprinkle over
the steaks and spray with Frylight.
Place a large griddle pan over a high
heat and, when hot, cook the steaks

for 2-3 minutes each side for rare,
3-4 for medium or 5-6 for well done.
Remove from the pan, cover with
foil and set aside for 10 minutes.
3 Put all the salsa ingredients in a
bowl, add a little salt and set aside.
4 Spray a frying pan with Frylight
Cook the potatoes for 2 minutes on
each side. Remove from the heat
and sprinkle with the parsley.
5 Serve the steaks topped with the
salsa, with the sauted potatoes
and beans (see recipe below).
Syns per serving:
Extra Easy FREE
Greek beans and tomatoes

Serves 4 V
Boil 400g green beans for 3-4

minutes, drain. Meanwhile, spray a
frying pan with Frylight and place
over a medium heat. Stir-fry 1 thinly
sliced onion and 2 thinly sliced garlic
cloves for 4-5 minutes, then stir in
200g halved cherry tomatoes and
cook for 5-6 minutes. Add the beans
and cook for 2-3 minutes. Stir in the
grated zest and juice of 1 unwaxed
lemon to serve. (All choices Free.)
35
Scampi and chips with tartare sauce

WORTH THE EFFORT
Serves 4
2 slices day-old wholemeal bread from
a small 400g loaf, torn into pieces
2 x 225g packs of peeled raw jumbo king
prawns, defrosted if frozen
2 eggs
2 tsp paprika
A large salad of red pepper, cucumber
and mixed leaves, to serve
Lemon wedges, to serve
For the chips:

800g floury potatoes, such as Desiree
or King Edward, peeled and cut into
thick chips
Frylight
For the tartare sauce:

4 tbsp roughly chopped gherkins
4 spring onions, finely chopped
A small handful of fresh dill,
finely chopped
Finely grated zest of 1 unwaxed lemon

200C/gas 7. Line a baking tray
with baking paper.
2 Boil the chips for 4-5 minutes, then
drain well, return to the pan and
cover. Lightly shake to roughen up
the chips edges and arrange on a
non-stick baking tray in a single layer.
Spray with Frylight, season and bake
3 Whizz the bread into crumbs
using a food processor. Place the
prawns on a clean work surface and
season. Lightly beat the eggs in
a shallow bowl, and mix together
the breadcrumbs and paprika in a
second shallow bowl. Dip the prawns
into the egg, then sprinkle with the
seasoned breadcrumbs to coat.
4 Arrange the prawns on the lined
baking tray in a single layer and
bake for 10-12 minutes, or until they
are cooked and golden brown.
tartare sauce ingredients in a bowl.
Season and chill until ready to serve.
6 Serve the scampi as soon as
theyre cooked, along with the chips,
tartare sauce, salad and lemon
wedges for squeezing over.
Syns per serving:
Extra Easy 2
36
Cherry and vanilla

brles, recipe p45
Delectable
desserts
Our luscious line-up covers all the sweet bases,
from retro steamed puds to posh fruit brles
Toffee apple
ice cream
SIMPLE
Serves 6
V

8-10 hours freezing time
4 dessert apples, unpeeled
8 tbsp sweetener
50g Nestl Carnation Caramel
500g pot Total 0% Fat Greek yogurt
1 Coarsely grate 3 of the apples

into a large mixing bowl. Add the
sweetener, caramel and yogurt
and stir the mixture well.
2 Spoon into a shallow, freezerproof
container. Cover and freeze for 8-10
hours, beating the mixture smooth
with a fork every hour until firm.
3 Before serving, remove from the
freezer and refrigerate for 12-15
minutes, or until the ice cream is
soft enough to scoop. Core and
thinly slice the remaining apple.
Scoop the ice cream into 4 bowls
and serve with the apple slices.
Syns per serving:
All choices 1
39
Fruity marshmallow cheesecake

SIMPLE
Serves 8
plus overnight setting time
8 digestive biscuits, finely crushed
50g Flora Light, melted
8 sheets (total 15g) leaf gelatine
11.5g sachet Hartleys Sugar-Free
Blackcurrant Jelly crystals
7 x 175g pots Mllerlight Vanilla yogurt
2 tsp vanilla extract
1 tbsp sweetener
red apple, cored and thinly sliced
pear, cored and thinly sliced
1 Put the biscuits in a bowl, pour

over the spread and mix well. Spoon
into a 20cm-diameter springform
cake tin. Cover with cling film and
chill for 30 minutes.
2 Meanwhile, soak the gelatine
in a bowl of cold water for 12-15
minutes, or until softened.
3 Put the jelly crystals in a measuring
jug, add 150ml boiling water and
stir well. Squeeze the water out of
the gelatine, then add the gelatine
to the jug and stir until dissolved.
Leave to cool completely.
4 Put the cooled jelly in a food
processor with the yogurt, vanilla
extract and sweetener. Whizz
until smooth, then pour the mixture
over the biscuit base. Cover and
chill overnight, until set.
5 Gently loosen the edges of the
cheesecake using a hot palette
knife and transfer to a serving
plate. Decorate with the fruit and
cut into 8 wedges to serve.
Syns per serving:
All choices 4
40
Dark chocolate, orange and

cardamom mousse
WORTH THE EFFORT
Serves 4
V

70g dark chocolate, broken
into small pieces
1 orange
3 medium eggs, separated*
6 tbsp sweetener
tsp crushed cardamom seeds
1 Melt the chocolate in a large

heatproof bowl over a pan of
gently simmering water (or in the
microwave on a low heat for 30
seconds). Allow to cool slightly.
Finely grate the zest of half the
orange and peel thin strips of
zest from the other half. Set aside.
into 4 cups, ramekins or glasses and

chill for 3-4 hours, or until set.
5 Cut any white pith off the strips
of orange peel and put in a small
pan with the remaining sweetener
and 400ml water. Bring to the boil,
then reduce the heat to mediumlow and simmer gently for 12-15
minutes. Drain and allow to cool.
6 Decorate each mousse with the
crystallised orange zest and serve.
Syns per serving:
All choices 4
*Pregnant women, the elderly and babies
should not eat raw or partially cooked eggs
2 Put the egg whites in a clean

glass bowl. Beat with an electric
hand whisk on a medium speed
until they form stiff peaks, but
are not too dry.
3 Whisk together the grated orange
zest, the egg yolks, 4 tbsp of the
sweetener and the cardamom
seeds. Mix with the chocolate.
4 Using a large metal spoon, fold
the egg whites into the chocolate
mixture until well combined. Spoon
43
Steamed
ginger puds
WORTH THE EFFORT
Serves 4
V

Frylight
4 level tbsp reduced-sugar marmalade
4 medium eggs, separated
30g dark muscovado sugar
4 tbsp sweetener
85g self-raising flour
3 tsp ground ginger
tsp allspice
1 piece of stem ginger, drained and
finely chopped
1 Spray 4 x 125ml pudding basins

with Frylight. Spoon 1 level tbsp
marmalade into each basin.
2 Whisk the egg yolks with the
sugar and sweetener until theyre
pale and fluffy. Sieve in the flour,
ground ginger and allspice and
stir gently to mix together.
3 In a clean glass bowl, beat the egg
whites with an electric hand whisk
on a medium speed until they form
soft peaks. Fold the egg whites and
stem ginger into the yolk mixture.
4 Spoon the sponge mixture into
the basins. Cover each with a layer
44
of baking paper, then seal with

a layer of kitchen foil and secure
with string around the rim of each
basin. Put the basins in the tray of
a metal steamer and pour boiling
water into the steamer (or place
a shallow, upturned bowl in a large,
deep pan and put a plate over it,
fill the pan with boiling water to
come just under the plate, then put
the puds on the plate). Cover and
steam for 25-30 minutes, or until
the puddings are just firm and
springy to the touch.
5 Carefully unmould the puds and
serve each one with a dollop of
fat-free natural fromage frais.
Syns per serving:
All choices 7
Cherry and
vanilla brles
SIMPLE
Serves 4
V

plus cooling time
1 vanilla pod, split lengthways
2 tbsp sweetener
400g cherries, defrosted
(if frozen) and pitted
400g Total 0% Fat Greek yogurt
4 level tbsp caster sugar
1 Scrape the vanilla seeds into

a small pan. Add 200ml water and
1 tbsp sweetener and bring to the
boil. Turn down the heat and
simmer gently for 5-6 minutes, or
until the liquid is reduced. Stir
in the cherries and leave to cool.
2 Preheat your grill to high. Mix
together the yogurt, the remaining
sweetener and the vanilla extract.
Divide the cherries between 4
ramekins and top with the yogurt
mixture. Sprinkle each one with
1 level tbsp caster sugar.
3 Grill the ramekins for 3-4 minutes,
or until the tops are caramelised.
Allow to cool before serving.
COOKS NOTE
To make ahead, follow step 1,
then put the cooled mixture
in the ramekins. Mix together the
yogurt, vanilla extract and 1 tbsp
sweetener. When ready to serve,
assemble and grill or use a cooks
blowtorch if you have one
Syns per serving:

All choices 5
45
Pineapple-frosted
carrot cake
SIMPLE
Serves 8
V

plus cooling
110g Flora Light
60g light soft brown sugar
4 tbsp sweetener
Zest of 1 orange
3 large eggs, beaten
110g self-raising flour, sifted
tsp baking powder
2 tsp mixed spice
85g carrots, peeled and grated
1 level tsp icing sugar, to dust
For the topping:

110g quark
3 tbsp sweetener
tsp vanilla extract
tsp ground cinnamon
170g pineapple, peeled, cored, thinly
sliced and cut into triangles
46

160C/gas 4. Line a 20cm loosebottomed tin with baking paper.
2 Put the spread, sugar, sweetener
and orange zest in a bowl and mix.
Whisk the vanilla into the eggs,
then stir into the sugar mixture
(dont worry if it looks curdled).
Fold in the flour, baking powder,
mixed spice and grated carrots.
3 Spoon the cake mixture into the
tin and bake for 20 minutes, or until
risen and firm to the touch. Turn
out and leave to cool on a rack.
4 Mix together the quark, sweetener,
vanilla extract and cinnamon. Spread
over the cooled cake and arrange the
pineapple on top. Slice into 8 and
serve dusted with a little icing sugar.
Syns per serving:
All choices 6
A FINE
LECTION
SE of
15
Loaded veggie pizza V
32
Mushroom omelette with rosemary

roasties V
12
Patatas bravas V
C OH O T & D
LD F O O
SERVE DAILY
D
35
Pineapple-frosted carrot cake V
46
Pulled pork with smoky sauce
27
Quorn Bolognese bake V
23
Really rich coq au vin
28
Roasted butternut squash pasta V
30
Sausages, mash and onion gravy
31
Scampi and chips with tartare sauce
36
48
16
Steamed ginger puds V
44
10
Toasted steak sandwich
Cheesy chips V
11
Toffee apple ice cream V
Cherry and vanilla brles V
45
Tomato soup V
Chicken and vegetable curry
19
Venison burger with skinny paprika fries
Dark chocolate, orange and

cardamom mousse V
43
PHOTOGRAPHS: CHRIS ALACK, DAN JONES, GARETH

MORGANS, MARTIN POOLE, MAJA SMEND, KATE WHITAKER
Fruity marshmallow cheesecake
40
RECIPES & FOOD STYLING: BREN PARKINS-KNIGHT,

JUSTINE PATTERSON, SUNIL VIJAYAKAR
Greek beans and tomatoes V
35
9
Steak and Guinness pies with sprout mash
Bacon and brie potato skins
Judas verde V
Peppered steak with potatoes and

zingy salsa
Setas salteados V
Recipe index
24
Lancashire hotpot
6
39
5
20
PROP STYLING: MORAG FARQUHAR, LISA HARRISON, LUCY

HARVEY, CYNTHIA INIONS, RACHEL JUKES, POLLY WEBB-WILSON
SLIMMING WORLD 2014
PHOTOGRAPH: BIGSTOCK
Lamb shanks with a parsley topping
Flavour saviours
W
hether youre a Frylight

newbie or a long-time
fan, youll love the latest
additions to the range. The clever
Syn-free cooking spray is now
available in two flavoured varieties,
Infuse Garlic Oil and Infuse Chilli
Oil. Created with real garlic and
chilli oils, and ideal for stir-frying,
baking and roasting your favourite
Food Optimising recipes, theyll add
a new dimension to your cooking.
Chips, roasts, fish and veg will all
perk up with a spritz of flavoursome

Frylight Infuse. Prime your pan with
Infuse Garlic Oil and make moreish
garlicky mushrooms in moments
simply stir-fry sliced mushrooms
to create a classic topping for your
Healthy Extra wholemeal toast. And
Food Optimisers who enjoy a little
extra heat in their dishes will be amazed
by how quick and easy it is to make
a delicious pad Thai, moreish spicy
chicken or zingy pasta arabiatta using
Infuse Chilli Oil as your cooking spray.
As with all Frylight varieties, Frylight
Infuse is Free when cooking on Slimming

World plans compared with 6 Syns for
a tablespoon of oil, so you can stay in
full control of your slimming campaign.
Its a Food Optimisers best friend!
New Frylight Infuse varieties cost around 2. Find

Infuse Garlic Oil in Asda, Morrisons and Tesco,
and Infuse Chilli Oil in Tesco stores nationwide
Be part of the inn crowd at home with our

lightened-up versions of pub food favourites
Light bites
Hearty platefuls
Delectable desserts
All low in Syns or completely Free so you can
satisfy your appetite and still lose weight
in association with
slimmingworld.com

Slimming World - January February 2015

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