Quick Lunch Recipe

Quick and easy to make, a perfect option for lunch at work.

Tuna and Cucumber Pitta Pockets are a quick lunch recipe which is only 300 calories. 

Ingredients
4 pitta breads
85g/3 ½ oz/ 1 small can tuna in brine, drained
100g/ 3.5 oz cucumber sliced
30ml/2 tbsp low calorie mayonnaise
15ml/ 1 tbsp snipped chives
Freshly ground black pepper
Shredded lettuce (optional)

Method
• Heat the pittas under the grill or if preferred a microwave for a short while to lightly puff them up.
• Separate one of the edges to form a pocket.
• Mix together the tuna, mayonnaise and chives.
• Add black pepper to taste.
• Place the mixture in the pitta pockets and add the cucumber slices add lettuce if desired.

What does your work lunch consist of?

Do you have any Quick Lunch Recipes?

If you do so, please leave them in the comment box below or email danielle@slimmingsolutions.co.uk and we will list them on the site for everyone to share.

Disclaimer – This information is provided for general information purposes only and is not intended as and should not be relied upon as medical advice. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Slimming Solutions Ltd, its directors or employees as the result of the use of such information.

Tomato and Basil Soup – Delicious Homemade Soup Recipe

Warm your heart on a cold winter’s night with a bowl of home-made fresh tomato and basil soup. It is quick and easy to prepare, tastes delicious and is suitable for vegetarians too!

Tomato and Basil Soup is a divine easy soup recipe and is only 267 calories.

Ingredients
3 pounds tomatoes – cored, peeled, and quartered
60ml olive oil
250g chopped onions
20g chopped parsley leaves
50g butter
Salt and ground black pepper to taste
250ml double cream
1L chicken stock

Method
• Warm up the butter as well as the oil in a big pan on a medium heat.
• Mix in the onions and cook until supple.
• Add the tomatoes and chopped parsley and stir well.
• Add the salt and the pepper to taste. Pour the chicken stock into the pan and lower the heat, carry on cooking for about 15 minutes.
• Place the soup into a blender and blend until it is smooth. Place back into the pan and then bring to the boil. Lower the heat and progressively stir in the cream.
• Pour the soup through a strainer before serving. Garnish with a sprig of parsley.

Tomato and Basil Soup is a popular Italian Soup. Do you have any of your own soup recipe ideas?

If you do so, please leave them in the comment box below or email danielle@slimmingsolutions.co.uk and we will list them on the site for everyone to share.  

Disclaimer – This information is provided for general information purposes only and is not intended as and should not be relied upon as medical advice. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Slimming Solutions Ltd, its directors or employees as the result of the use of such information.

French Toast Recipe

Enjoy your family favourites the healthy way with this alternative to cheese on toast. Why not add some fresh onion and substitute the Worcester sauce for chilli jam?

Cheesy French Toast Recipe is only 150 calories. 

Ingredients
5ml/ 1 tsp grated low-fat strong Cheddar cheese
10ml/ 2 tsp low-fat spread
5ml/ 1 tsp chopped parsley
Worcestershire sauce
3 slices French stick, just over 5mm/ ¼ in thick.

Method
• Mash the cheese with the low-fat spread and parsley.
• Toast one side of the bread under the grill.
• Spread the cheese mixture over the untoasted side and return to the grill until golden and bubbling.
• Add a splash of Worcestershire sauce

Do you know of any healthy alternatives to the great family favourites?

Do you have any French Toast Recipes?

If you do so, please leave them in the comment box below or email danielle@slimmingsolutions.co.uk and we will list them on the site for everyone to share.  

Disclaimer – This information is provided for general information purposes only and is not intended as and should not be relied upon as medical advice. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Slimming Solutions Ltd, its directors or employees as the result of the use of such information.

Healthy Fish Recipes

A simple but tasty fish dish. If your having guests round for dinner why not serve in individual pots with new potatoes and green beans?

Smoked Cod Bake is a healthy fish recipe and is over 501 calories.

Ingredients
40g/ ½ oz/3 tbsp low fat-spread
450g/ 1lb smoked cod fillet skinned and cut into 4 pieces
3 hard-boiled eggs sliced
20g/ ¾ oz/ 3 tbsp plain flour
300ml/ ½ pint/ ¼ cups skimmed milk
30ml/2 tbsp chopped basil
75g/ 3oz/ ¾ cup low-fat cheddar cheese grated
25g/ 1oz/ ½ cup fresh white breadcrumbs
2 tomatoes, sliced
Basil sprig
Serve with a mixed salad.

Method
• With a tiny bit of the low fat spread grease up a 1.2 litre oven dish and then put the fish into the oven dish and then place the egg slices on top.
• Place half of the remaining low-fat spread into a saucepan along with the milk and the flour.
• Whisk these until smooth. Bring to the boil and heat for 2 minutes, whisking constantly. Mix in the chopped basil and cheese.
• Spoon the mixture on the fish. Melt the remaining low-fat spread.
• Mix in the breadcrumbs.
• Scatter over the sauce and fish and then bake in a oven that has been pre heated at 190 degrees c/ 375 degrees f. Gas mark for about 45 minutes until the fish is fork tender and the top is golden brown.
• Decorate with a basil sprig and serve with a mixed salad.

Are you a fan of fish?

Do you have any Healthy Fish Recipes?

If you do so, please leave them in the comment box below or email danielle@slimmingsolutions.co.uk and we will list them on the site for everyone to share.  

Disclaimer – This information is provided for general information purposes only and is not intended as and should not be relied upon as medical advice. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Slimming Solutions Ltd, its directors or employees as the result of the use of such information.

Easy Dessert Recipes

Who could resist? This has to be the one of the hardest things to give up when dieting. Why not try this healthy version?

Chocolate Mousse is an easy to prepare dessert recipe and is only 100 calories.

 Ingredients
150ml/ ¼ pt 2/3 cup low fat whipping cream
30ml/ 2 tbsp chocolate spread
15ml/ 1tbsp brandy
Ground cinnamon

Method
• Beat the cream until peaking.
• Keep 30ml/ 2tbsp for a finishing touch.
• Fold the chocolate spread and brandy in the cream that has been left.
• Place into glasses
• Place the 30ml reserved cream on top of the mousse and scatter with cinnamon.
• Let it cool until set.

Which foods do you crave whilst dieting?

Do you have any Easy Dessert Recipes?

If you do so, please leave them in the comment box below or email danielle@slimmingsolutions.co.uk and we will list them on the site for everyone to share.  

Disclaimer – This information is provided for general information purposes only and is not intended as and should not be relied upon as medical advice. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Slimming Solutions Ltd, its directors or employees as the result of the use of such information.

Moroccan Shepherds Pie a delicious alternative to the traditional shepherd’s pie. If you would prefer a vegetarian option simply replace the minced lamb with quorn mince.
 

Moroccan Shepherds Pie Recipe – Ingredients

Potato topping
• 2 pounds peeled sweet potatoes, cut in 1-inch cubes
• 1/3 cup low-fat sour cream
• 1/3 cup chopped scallions
• Salt and pepper to taste

Lamb Filling

• 2 pounds ground lamb
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• 2 teaspoons salt
• 1/4 teaspoon cracked black pepper
• 2 teaspoons olive oil
• 1 cup finely minced yellow onion
• 1 tablespoon minced garlic
• 1 cup chopped parsley
• 1 cup petite peas, thawed if frozen
• 1 cup diced carrots, thawed if frozen
• 1/2 cup dried raisins or cranberries
• 2 tablespoons red wine vinegar
• 1 large egg, beaten

Sweet Potato
Put the potatoes into a medium sized saucepan and cover with water. Bring to the boil on a high heat and cook for 20 minutes or until supple. Drain and then place the potatoes back into the saucepan and mash them up. Add some sour cream to the potatoes and beat them with a wooden spoon to mix them together. Fold in the scallions. Add salt and pepper to taste, place lid on pan and leave to the side.

Lamb Filling

Preheat oven to 350 degrees F. Spray a casserole dish with nonstick cooking spray. Put the lamb into a ample mixing bowl and add the cumin, salt and pepper, cinnamon and coriander and mix until well blended. Then take the lamb and place into a non stick frying pan, cook on a medium-high heat, stirring every so often with a wooden spoon to break the lamb apart unit its brown for about 10 minutes. Place the lamb into a big bowl. Add oil to the frying pan to where the lamb is cooked. Mix in the onions and then cook until softened for about 5 minutes. Add garlic and cook until fragrant for about 30 seconds. Fold in the parsley carrots and the peas and cook for another 5 minutes. Remove from heat; mix in the vinegar Aswell as the cranberries. Add the onion mixture to the lamb. Add salt and pepper to give taste. Also add the egg and mix with a wooden spoon to incorporate.

Put the lamb filling into a casserole dish and then spoon the potato topping over the filling. Spray the top with a nonstick cooking spray. Heat for 45 minutes or until the potatoes start to brown. Leave to side for 10 minutes before serving.

Do you have any alternative Shepherds Pie Recipes which you enjoy?

Would you prefer this to the traditional version?

Disclaimer – This information is provided for general information purposes only and is not intended as and should not be relied upon as medical advice. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Slimming Solutions Ltd, its directors or employees as the result of the use of such information.

There are five delicious snacks that can be enjoyed at your desk – so even if you swap one vending machine visit per week with one of the following tasty snacks, you will be well on your way to a healthier diet!

For an alternative taste to toast – Avocado Toasty!
Avocado is rich in vitamin E, high in monounsaturated fats and a good source of potassium – as well as vitamin B6 and is something of a ‘superfood’. It aids the process of serotonin synethesis which is a process that promotes good mood, so why not spread half a ‘medium ripe’ avocado on a slide of wholemeal toast for a wholesome, yet low-GI snack containing a healthy dose of fibre. Sprinkle a dash of Tabasco sauce if you like the spicy touch. 

Portion Size:  Half an avocado on one slice of wholemeal bread = 220 calories.

For a pick up to hide from your boss – Almonds and apricots
Almonds are high in protein and fibre, as well as being low-GI, a good source of magnesium, and rich in the antioxidant vitamin E. On the other hand, dried apricots are rich in carotenes – which may lower the risk of cancers of the throat and lungs and provide you with iron, calcium, potassium, silicon, phosphours and vitamin C. Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated.  Dried apricots have twelve times the iron, seven times the fibre and five times the vitamin A of fresh ones gram for gram. The best way to eat this snack is to impale the almonds in the apricots.

Portion Size:  Size to eight apricots plus 20 to 25 almonds = approximately 250 calories.

For a sweet treat that will sustain you – Yoghurt and honey
Yoghurt is good for your gut as it is high in calcium and low in fat. A recent study found that those we got their calcium from yoghurt rather than dairy sources, lost more weight around the yummy area. Opt for a low-fat, unflavoured variety of yoghurt that contains probiotic bacteria, and a touch of honey for sweetness. According to research, using honey instead of sugar or an artificial sweetener can reduce total cholesterol and triglyceride levels and increase HDL (or ‘good’) cholesterol. Honey has also been shown to increase the blood’s level of protective antioxidants. You can now add a sweet taste to your yoghurt and feel the health benefits too.

Portion Size: One 120g (40oz) pot of yoghurt plus one tablespoon of honey = 140 calories. 

For a liquid perk up – Banana, mango and pineapple power smoothie
If your work place has a no eating at the desk policy, smoothies are a real filler and can be enjoyed on the sly.  It’s very simple to make a batch of smoothie at breakfast time, to last you throughout the day as I don’t think any boss would be too happy if you set up your blender next to the photocopier! To provide a hefty portion of beta-carotene, folic acid, fibre, vitamins B, C and E and essential minerals, a banana, mango and pineapple power smoothie is recommended. The skimmed milk also included in your smoothie, adds protein aswell as calcium.

Portion Size: One serving of smoothie = approximately 177 calories.

For a savoury snack to sustain you – Peanut butter on crispbreads
Peanut butter on crispbreads is the perfect combination of fat, protein, carbohydrate and lots of fibre. Peanut butter is rich in protein as well as high in fat; however it’s the unsaturated (or good) kind and is also a great option for vegetarians too! Peanuts are a great source of the antioxidant vitamin E and magnesium, so opt for peanut butter on rye crispbreads for a low in salt, high in fibre and a low GI snack. Plus you won’t get an energy high followed by crash!

Portion Size:  Two teaspoons of peanut butter on two rye crispbreads = 180 calories.

What are your healthy but tasty snacks you eat at your desk?

Due to lifestyle changes, many people now eat away from home which is a problem as you have less control over the amount of food on their plates. Research has shown that when given larger portions, people are more likely to overeat because it’s harder to gauge what is a ‘normal’ or acceptable amount. Larger portions can lead to weight gain due to an increase in calorie intake and this in turn can cause health problems such as diabetes and heart disease. It has been proven the best way to lose weight is by portion control; therefore it is very important to control and keep an eye on your portions.

That isn’t to say you should be eating so little that you end up going hungry – rather more about listening to your body and putting your knife and fork down.

What is the ideal portion size?

A healthy diet is all about getting the right foods in the right amounts. Next time you are dishing up, bear these simple tips in mind: 

- The meat or other protein-based part of your meal should be around the size of a deck of cards.

- The starchy part of your meal should be around the size of one tennis ball or your balled fist. This includes rice, potatoes, bread or grains.

- Fruit and vegetables should fill around half of your plate if possible.

- Oils and fats should be kept to a minimum, for example, less than one tablespoon.

Ways to keep portion sizes sensible…

- Fast foods aren’t recommended as part of a healthy diet, so don’t super-size! However if you find yourself tempted to tuck into a burger, opt for the regular or even better the small-sized meal. Large or extra-large meals can be value for money, but they are extremely high in calories and fat, and can contain bad fats; the trans fatty acids.

- Fizzy drinks, milkshakes and sweet, milky coffees are also available in over-sized portions so it’s not just food! These can be high in calories, so again stick to regular or small sizes.

- Avoid over sized foods such as giant cookies.

- Don’t feel guilty about leaving food on your plate when you’re eating out. The majority of people have grown up with the notion that they have to clear their plates at every meal, however if you feel that leaving food is wasteful, most restaurants are happy to oblige if you order a child’s meal or half a portion.

- If you find yourself at an all-you-can-eat buffet, only fill up once on just a small plate.

- When cooking a meal at home, dish up half the portion you would usually have. You will be surprised at how full you will feel, however if you do not feel full, enjoy the rest of your dinner, but if you do, you can save the rest for lunch the next day. This saves pennies too as you are halving the price of your meal!

- On packaged foods, check the ‘number of servings’. You will be very surprised to find that one pack contains several servings. You will find that many people do not take this into account and find themselves consuming a meal made for four persons. Following serving sizes can help keep portion size down.

- Try not to eat out of big bags of snacks such as crisps, nuts or sweets, because one you start, you just won’t stop until the pack has been demolished. Tip your snacks into a small serving bowl instead which won’t tempt you as much to keep picking.

- You don’t have to worry too much about portion sizes when eating nutritious foods such as fruit, veg, pulses and wholegrains, but you should focus on reducing portions of fatty and sugary foods as these contain the most calories and the least nutrients.

How big are your portions and have you tried this method of portion control?

Are you one of those who reach for a snack just an hour after your dinner?

Why not try these feel-full strategies which will keep your dining habits in check and maximise your feelings of satiety and satisfaction.

Go it alone (well, sometimes)
When you dine with company or eat in front of the television, you tend to eat more, as you are distracted to what exactly goes into your mouth. The speed at which you eat can increase listening to fast-paced music and you will find that your plate will be empty before your body recognizes it’s full, so try to avoid this at all cost. You need to ensure your mealtimes are all about the food, focus on it entirely and you will feel full much sooner.

Smell and chew
This may sound strange, but when you eat, make sure you give your food a good sniff. It is proven that concentrating on the smell of your food as well as the taste, switches on satiety signals. Secondly chew, chew, chew and chew it a bit more. The hormones needed to send satiety signals to the brain are released by your chomping.

Go for bulky and moist
The more air and water there is in your food, the quicker you will feel full, and it’s as simple as that. In food terms, opt for a vegetable soup rather than a pasty or plain air-popped popcorn instead of crisps and grapes in place of raisins.

Wait after fat
If you consume a meal with a high-fat content then make sure you allow time for that feeling of fullness to come. It can take longer for sense of satiety to come from a fatty meal compared to a meal high in protein, so when consuming a fatty meal, allow time for the feeling of fullness from the fat to kick in.

Get enough sleep
When your body is deprived of sleep, it produces more of the hormone ghrelin and less of the leptin hormone. These hormones are involved in the regulation of appetite. Produced largely in the stomach is ghrelin and it accelerates your appetite, whereas leptin decreases appetite as it’s the hormone that signals satiety.

Get hydrated
The recommended daily intake of water is approximately eight glasses, but the majority of us do not drink anywhere near that amount. Not drinking enough water, allows us to feel hungry so therefore aim to drink one or two glasses of water before your meals and when you eat, the food will feel more filling.

Get a smaller plate
It’s a fact that if your plate is big, you tend to fill it and eat until it’s empty. Get yourself a smaller plate which allow you have a slightly smaller portion and you will find that your ‘full’ switch will flip a little easier.

Choose fiddly foods
If you eat foods that take a little time and effort to eat, this will allow time for your body to recognize the fullness feeling. Good examples of fiddly foods are corn on the cob, a crunchy salad or fish with bones. These types of foods force you to eat more slowly and help you to feel full quicker.

Eat an apple before each meal
Research has shown that apples promote a feeling of fullness and that eating an apple 20 minutes prior to eating a meal reduces the amount of food consumed at that meal. If you consume one apple per day, it will not only contribute towards your recommended daily intake of fruit and vegetables, but also the fibre will fill up your stomach too!

Be natural
Most manufactured foods tend to be very energy-dense which means they contain more calories bite for bite, therefore we recommend you try to eat food that is as natural as possible. Raw fruit and vegetables take a lot of chewing and occupy the majority of space in your stomach so they fill you up much more per bite.

Do you have any tips for feeling fuller for longer?

The diet plan integrates fantastic tasting food connections of the region along with the advantage of improved health and weight loss. 

The diet is concentrated on enjoying contemporary natural foods which are rich in omega-3 fats (known as good fats).  The diet states that when connecting the good fats with foods that are high in vitamin A (such as carrots) will help to increase your chances of losing weight.

The Four Principles
- Consume a variety of fruit and vegetables that have high levels of antioxidants in them.
- Foods that have an elevated amount of omega-3 fats in them should be ignored such as processed foods and baked foods such as cookies and crackers.
- Try to consume foods that are high in vitamin A alongside foods containing omega-3 fats.
- Consume foods that incorporate omega-3 fats such as salmon, flaxseed oil and walnuts.

How much weight can be lost?
The format of the phases helps to you to reach your ideal weight within six weeks.  Although if you don’t find that you don’t reach it within this time you can always remain in phase three for a couple of weeks longer.

Exercise
The favored form of exercise on the St Tropez Diet is walking.  This is a great way to incorporate exercise into the diet as it is suitable for people who are not very physically active.  Over time it is recommended that different types of exercise are incorporated into your routine such as aerobics and flexibility exercises as well as strength training.  The plan suggests that you should aim to do 30 minutes of aerobic exercise 3 to 5 days a week and 20-60 minutes of strength training 2 to 6 days a week. 

The Four Phases of the St Tropez Diet

Phase One – introducing good fats as well as healthy ingredients
The first week  of the diet is based on substituting saturated fats with omega-3 fats, during the week the aim is to consume 1600 calories per day.

Phase two – balancing diet and lifestyle
The second week is based on reducing your calorie intake to 1450 per day, whilst still enhancing your intake of omega-3 fats.  Exercise is also suggested in during this phase.

Phase three – reaching your ideal weight
This phase is carried on for weeks 3 -6, you will be lessening your calorie intake again to 1300 per day and the exercise is heightened.  However if need be dieters can carry on with this phase for a few more weeks should they find they have not yet reached their ideal weight.

Phase Four – maintaining a healthy lifestyle
During weeks 7 and 8 you should increase your calorie intake to 1500 per day.  This can be accomplished by the amount of omega-3 you consume.   Dieters should incorporate omega-3 fats with foods that are rich in vitamin A, this will help to maximize fat burning and will give long term results.

Sound interesting, here is a sample menu, why not give it a go?

Breakfast
Muesli with fresh fruit. 

Lunch
Chicken salad with chopped celery, apples and walnuts.

Afternoon Snack
Low fat yoghurt with flaxseed and blueberries.

Dinner
Salmon with asparagus and baked sweet potato.

Evening Snack
Oatmeal biscuits.

Always dreamed of that St Tropez lifestyle? This could well be the diet for you!