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Vegetarian slimming world Crustless red onion

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  • Serves: 4
  • Cook time: Ready in about 1 hour, plus standing
  • Ready in: Over 60 Minutes
  • Suitable for vegetarians
  • Freezer friendly
  • Vegetarian slimming world
  • SP Perfect for Extra Easy SP
  • Syns per serving: FREE

This colourful quiche uses fabulous flavours and is deliciously Free.

ingredients

  • 2 courgettes
  • 2 red onions, halved and finely sliced
  • 1 red chilli, deseeded and finely chopped
  • Salt and freshly ground black pepper
  • Low calorie cooking spray
  • 100g low fat natural cottage cheese
  • 6 large eggs
  • 1 tsp dried mixed herbs
  • Small handful of finely chopped mint


method

  1. Preheat the oven to 180°C/Fan 160°C/Gas 4.
  2. Coarsely grate the courgettes and place in a large sieve. Press down to remove as much liquid as possible and set aside.
  3. Lightly spray a 20cm round, shallow baking dish with low calorie cooking spray and set aside.
  4. Spray a large frying pan with low calorie cooking spray and place over a medium heat. Add the onions, courgettes and chilli and stir-fry for 10 minutes. Season well and transfer to the prepared baking dish, spreading
    evenly across the base. Spread the cottage cheese over the vegetable mixture.
  5. Beat the eggs in a large bowl, season and add the dried mixed herbs and mint. Pour the egg mixture over the cottage cheese.
  6. Place in the oven and cook for 30 minutes or until set and golden. Remove from the oven and allow to rest for about 15 minutes before cutting into wedges.
  7. This can be eaten warm or cold. If serving cold, cool, cover and chill until ready to eat.

Tip: For an Extra Easy SP day fill at least half of your plate with delicious Speed salad, of your choice.

Recipe  Source : http://www.slimmingworld.co.uk/recipes/crustless-red-onion-and-courgette-quiche.aspx




 

Crustless Vegetable Quiche – Syn Free

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I made this on Sunday for the first time and it was such a hit with my family I thought I’d pop it on here :) It could serve 6…but in our house it served 3 ;)

Ingredients

1 tub fat free cottage cheese
4 eggs
1 courgette
1 yellow pepper
1 onion
4 spring onions
2 cloves garlic
Half a head of broccoli
Half a pack of chives
Basil
Salt and pepper
Frylight
6 cherry tomatoes

Instructions

Preheat the oven to 180C and coat a quiche dish with frylight.

Chop the courgette, pepper, onion, spring onions and broccoli into small-ish chunks (I cut the courgette into quarters length-ways and then sliced – they were good sized pieces). Fry them all in a large pan with the garlic, salt, pepper, chives and basil for about 15 minutes.

Mix the cottage cheese with the eggs and beat until well mixed. Once the vegetables are cooked, tip them into the cottage cheese/egg mixture and mix well.

Pour the mixture into the quiche dish. Slice the tomatoes in half and place on top of the quiche.

Bake in the oven for about 40 minutes or until it’s set.

You could add some grated cheese to the top for a HEA – when I made it, I added the cheese after it had cooked and grilled it just before serving. It was delicious!

RECIPE SOURCE : https://www.minimins.com/threads/crustless-vegetable-quiche-syn-free.357564/

Slimming world breaded onion ring and mushrooms

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I made the most delicious breaded onion ring and mushrooms and they were FREE as long as you use the 2 slices of bread as a healthy extra.

I toasted the bread then hand blended it to make the bread crums, then added some cajun spice and S&P. Then cut thick onion rings and diped them in egg as well as the mushrooms then coated them in the bread crums and sprayed with fry light and baked them for 20 minutes.

For the dip i mixed a raw finely chopped garlic in Quark Cheese and added a bit of skimmed milk so to thin the quark a bit then some S&P and its done!

The dip was really tasty with the mushroons and onions i couldnt believe its FREE!!!!!!

Smoky Tomato Bean and Sausage Soup

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  • Serves: 4
  • Cook time: Ready in 40 minutes
  • Ready in: 30-60 Minutes
  • * Freezer friendly
  • SP Perfect for Extra Easy SP
  • Sy ns per serving:FREE

A warming red pepper and tomato soup full of beans and spicy sausage.

ingredients

  • 150g cauliflower florets
  • 227g can chopped tomatoes
  • 1 litre boiling vegetable stock
  • 2 large roasted red peppers in brine from a jar, drained and roughly chopped
  • 4 Slimming World Syn-free Pork Sausages
  • 1 medium onion, finely chopped
  • 3 large garlic cloves, finely chopped
  • 1 tbsp smoked paprika
  • 1/4-1/2 tsp hot chilli powder
  • 4 tbsp tomato purée
  • 400g can mixed beans or pulses in water, drained
  • salt and freshly ground black pepper

method

  1. Put the cauliflower, chopped tomatoes, stock and half of the roasted pepper into a large saucepan over a medium heat. Cover and simmer for 10 minutes.
  2. Meanwhile, cook the sausages according to the pack instructions.
  3. Remove the tomato sauce from the heat and whizz until smooth using a stick blender. Return to the heat, add the onion, garlic, spices, tomato purée, beans and remaining roasted pepper and simmer for a further 15 minutes.
  4. Thinly slice the sausages and add them to the soup. Season to taste and serve hot.
  5. Enjoy!

ARTICLE SOURCE : http://www.slimmingworld.co.uk/recipes/smoky-tomato-bean-and-sausage-soup.aspx

Cupcakes with chocolate Icing

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Cupcakes

makes 16 – 1.3 syn per cupcake

Ingredients

  • 6 eggs
  • 56g self raising flour (or 28g cocoa powder & 28g s.r flour if you want chocolate cakes) -9
  • 9 tablespoons granulated sweetener
  • 2 teaspoons orange or vanilla essence (up to you)

Topping

  • 1 tbsp icing sugar -3
  • 1 tbsp cocoa powder-1
  • Choc drops 48 (3 per cake) (mine weights roughly 12g) – 3
  • 25g cold water to mix icing sugar & cocoa


Method

Whisk up egg whites until stiff

In a separate bowl whisk egg yolks with either the orange or vanilla essence & sweetener, add a 1/4 of the egg white & beat until pale yellow.

Add the flour gradually & fold into the mix carefully, when done add the rest of the egg whites & fold in.

Divide equally into 16 cupcake cases & bake in the oven on 180 for about 10 to 12 mins, or until golden & firm to the touch.

Wait until cool & then mix the cocoa & icing sugar in a bowl with some water so make a thickish paste. Spread a spoonful of choc icing onto each cupcake (divide into 16) and put 3 choc drops on each cake.

Slimming World’s lemon and garlic chicken with a warm potato salad

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  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

Fresh lemons and garlic give this chicken recipe a boost of flavour while green beans and new potatoes go towards your 5-a-day. Slimming World’s lemon and garlic chicken with a warm potato salad serves 4 people and takes about 25 mins to prepare and cook. This simple and succulent meal would make a hearty lunch or filling dinner. The tangy lemon and strong garlic flavour work wonders to transform this dish. The warm potato salad is the ideal side for this flavoursome cut of chicken.

Ingredients

  • 4 x 150g skinless and boneless chicken breasts
  • Salt and freshly ground black pepper
  • Finely grated zest of 1 lemon
  • 1tbsp finely chopped rosemary leaves
  • 4 garlic cloves, peeled and very finely chopped
  • 1 large egg white
  • 500g new potatoes, peeled and cut into small cubes
  • 300g green beans, trimmed and halved
  • 200g cherry tomatoes, halved
  • 4tbsp fat free vinaigrette
  • Lemon wedges, to garnish

Method

  1. To make this chicken breast recipe, place the chicken breasts between sheets of cling film and, using a mallet or rolling pin, beat lightly until about 1.5cm thick. Remove the cling film and season well.
  2. Mix together the lemon zest, chopped rosemary and garlic and spread over the chicken breasts.
  3. Preheat the grill to medium and line the grill pan with foil. Beat the egg white on a plate with a little salt and pepper until frothy. Dip the chicken in the egg white and place on the grill pan. Grill for 10-12 minutes, turning once until browned and crisp.
  4. Meanwhile, boil the potatoes in lightly salted water for 10 minutes, adding the green beans for the final 3 minutes, then drain. Toss the potatoes, green beans and cherry tomatoes with the vinaigrette and season.
  5. Divide the potato salad between four plates then serve with the chicken and lemon wedges to squeeze over.

For more delicious recipes or to find your nearest Slimming World group visit the Slimming World website

ARTICLE SOURCE : http://www.goodtoknow.co.uk/recipes/524471/lemon-and-garlic-chicken-with-a-warm-potato-salad

The best slimming world pancakes ever!!! 1/2 syn

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Best Cooking Tips for Vegetables

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As someone who grows their own fruit and vegetables my cooking methods are rather particular. The quality of food is essential for good health so preparation must be done to protect the enzymes and flavonoids within it. To begin with the way vegetables are gathered is important to ensure the goodness is preserved. How quickly they are eaten after picking is also important.

When gathered in the garden most vegetables can be eaten and enjoyed raw. There is nothing more beautiful than a freshly harvested corn cob. The sweet tender taste is enhanced by the juice it holds in abundance. So why should this be taken away and cooked? The same can be said of the home-grown tomato, peas, beans, or even broccoli.

In the case of the latter instead of picking the whole head take only a few florets when required. They can be cut or broken from the main stalk as needed. Don’t wash but lightly cook in a microwave if necessary. No longer than a minute on its own or with other varieties but always without water.

Silver beet can be gathered by the leaves as required. One leaf is usually ample for me plus a leaf of kale. Along with a few rounds of carrot or pumpkin my evening meal consists mainly of these beautiful products.

Anyone can grow vegetables as they are the least fussy of any crops. As long as they have sunshine, an occasional feed of seaweed fertiliser and plenty of water there is not much that can go wrong? Even in an apartment one can grow something, including essential herbs.

The best advice is not to over cook and it’s best done dry in a micro-wave. When they are boiled in water the goodness goes down the drain when the liquid is strained off. Don’t make that mistake but think of the wonderful healthy gut you can have by adding that extra fibre along with the other goodies in the food.

Fruit and vegetables that are uncooked or only partially so retain the enzymes and they will work the gut as they pass through it. This is like a huge cleansing bush that not only massages the colon but gets into the crevices and frees it of anything that might otherwise hang there and cause a polyp or worse, cancer.

Article Source: http://EzineArticles.com/9778572

How to Cook Healthy Food

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In order to cook healthy, the first thing to keep in mind is to use healthy ingredients rich in vitamins, minerals, proteins, carbohydrates and other essential nutrients. They are not only necessary for proper functioning of all the system but also keep our immune system strong so that it can effectively fight diseases. Of this fact, many are aware and make it a point to carefully choose a balanced diet and choice ingredients! But there are some equally important aspects of healthy cooking that unfortunately get ignored – mostly due to lack of awareness.

For one, the cookware we use greatly affects the quality of food cooked in it. Consider conventional cookware that’s made of different metals and ceramics that are not appropriate for cooking albeit being so popular. Why is it not appropriate? Read on:

Food is a biochemical entity. All metals are reactive to nutrients that are in the form of oxygen, hydrogen halogens, acids, and bases. At cooking temperature, metals break into ions and react with food. They are then digested with food and accumulate in tissues and organs. When this continues for long, it becomes the foundation for various health problems that may range from minor illnesses to chronic diseases. The immune system is compromised as well which makes it difficult for the body to fight diseases on its own.

Try touching a metal pan five minutes into heating, it burns tissues and leaves a scar. Same thing happens to the nutrients in food when cooked in metal or ceramic cookware. On one hand, the harsh heat damages the delicate nutrients by dissolving them. On the other, water-soluble nutrients evaporate as steam and deplete the nutritional value of food. What’s left is food lacking in nutritive value and full of toxins.

It’s easy to find out if your cookware is leaching, just do an alkaline baking soda test at your home to check the toxicity of a cookware!

There is no healthy cooking without healthy cookware! – one that doesn’t leach toxins into food and doesn’t mess with the nutrients. Pure clay is a healthy material that is appropriate for making healthy cookware. It can be harvested from unfarmed and non-industrialized lands, as it is found in purest form at those places. Pure clay has naturally inert properties making it the most non-reactive of all cookware materials in the market.

Also, they radiate a unique far-infrared heat that penetrates deep into every grain and gently cooks without destroying the delicate nutrients. They are known for their excellent steam management properties that play a key role in preserving water-soluble nutrients. Thus, the nutritional value of food remains intact, making pure-clay the best choice for making healthy cookware.

Article Source: http://EzineArticles.com/9799332

This Is What Happens When You Drink Only Water For 30 Days

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The body—each molecular cell, tissue, and organ—relies upon water to remain alive and workable. Water provides a kind of health therapy, along with sustaining your life. It greatly impacts specific body operations and the maintenance of good health.

When you only drink water as your primary beverage, outstanding things can happen. Undertaking a special water regimen is not easily achievable for some, but positive consequences are possible. Here’s what can happen when you drink only water for 30 days, without changing your diet or exercise routine.

Your mental creativity and performance will be boosted

When you drink only water for 30 days, your brain reacts faster, according to the Frontiers in Human Neuroscience Journal. As the brain needs tons of oxygen to operate efficiently, and water is one of the great sources, your brainpower will be boosted. It helps you think and help you focus. Also it makes you keen, clever, and quick. Ingesting 8 to 10 cups of water per day can improve your cognitive performance by as much as 30%.

You’ll age more slowly than your peers

Drinking water helps decelerate the aging process by keeping your skin adequately hydrated. It moisturizes your skin, keeps it healthy, soft, plump, glowing, youthful, and wrinkle-free. It helps maintain muscle tone, also. To realize these benefits, you must drink pure water.

In an article published by the Daily Mail, a 42-year-old mother managed to make herself appear 10 years younger in 30 days by drinking only water. She started by drinking three liters of water a day to overcome her long-standing headaches and poor digestion dilemma. After only one month, she was absolutely stunned by the spectacular results. Both of her problems were resolved, and she fully recovered from the effects of chronic dehydration.

She announced, “I genuinely can’t believe the difference in my face. I look like a different woman. The dark shadows around my eyes have all but disappeared and the blotches have gone. My skin is almost as dewy as it was when I was a child. The transformation is nothing short of remarkable… I’m feeling leaner and fitter, too, which is amazing, since the only thing I’ve changed is the amount of water I drink.”

Your immunity will be strengthened

A Slovakian Proverb says “Pure water is the world’s first and foremost medicine.”

That is no exaggeration! Water behaves as a catalyst for the renewal of optimal body functions. Drinking adequate amounts of water supports the performance of your liver and kidneys. These organs eliminate toxic substances, waste, and salt from your blood.

FullFitSure asserts that sufficient water consumption neutralizes pH levels, strengthens your immunity against kidney stones and other illnesses, and supports pain management (body aches and headaches), too.

You’ll have a stronger heart

Water helps you become heart healthy. It decreases the threat of a heart attack by preventing your blood from thickening, and by lowering your blood pressure.

One glass of water an hour before bed is said to prevent a heart attack or stroke. It makes it easier for the heart to send freshly oxygenated blood to the organs. The American Journal of Epidemiology published a six-year study that found that people who drank more than five glasses of water a day were 41% less likely to die from a heart attack than those who drank less than two glasses a day.

 

Your bones will be strengthened

Water helps rebuild shock absorber cartilage, so joints can move smoothly, curtailing joint damage triggered by tension. Testimonies give evidence that joint flexibility improves with adequate intake of water.

You’ll lose fat

When you drink only water for 30 days, your body removes irritable, harmful toxins and waste products from your vital organs. This makes your body cleaner and helps trim belly fat.

In the beginning, an increase in pounds could become a concern if your body is retaining water before adjusting to the higher intake consumption. Even so, acting as an appetite suppressant, water comes to the rescue. You’ll soon begin to consume fewer calories, lose weight, and keep it off, because the water flushes out your system, cleansing your body and reducing your hunger.

Andrea N. Giancoli, MPH, RD, and spokesperson for The Academy of Nutrition and Dietetics, submits that drinking one or two glasses of water before a meal can fill you up so you naturally eat less. Consuming water at regular intervals will assist with your weight management.

Your metabolism will be enhanced

Studies suggest that consistently drinking water during each day stimulates a more dynamic metabolism, regardless of your diet. Consuming 16 ounces of water just after awaking in the mornings raises your metabolism by 24%, according to the Health Fitness Revolution.

ARTICLE SOURCE : http://www.lifehack.org/355818/this-what-happens-when-you-drink-only-water-for-30-days




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