Looking for a weight-loss plan where warming winter puds such as toffee and apple rice pudding or blueberry cobbler are definitely on the menu?
Or where you can treat yourself to a cup of tea with a decadent chocolate and date brownie or a carrot mug cake to brighten up a dull, chilly afternoon?
Well look no further than this pull-out, the last in our sensational Slimming World series, specifically designed to help you get into great physical and mental shape to combat the challenges of this winter’s lockdown without depriving yourself or going hungry. Slimming World’s approach to weight loss is unashamedly a plan for slimmers who love their food.
Looking for a weight-loss plan where warming winter puds such as toffee and apple rice pudding or blueberry cobbler are definitely on the menu? (stock photo)
Founder Margaret Miles-Bramwell OBE was first inspired to create the programme 51 years ago after battling unsuccessfully herself with restrictive diets as a young woman. And decades of research and experience helping millions to lose weight and keep it off show that this is an approach that works.
‘Depriving yourself is ultimately counter-productive. You might lose weight to begin with but it’s ultimately not sustainable long-term because you can be left feeling hungry and as though you’re missing out,’ says dietitian Carolyn Pallister, nutrition and health policy manager at Slimming World.
‘This can lead you to throw in the towel and feel guilty or ashamed — and you can end up putting on more weight as a result. Members tell us this “all or nothing” approach has in the past left them craving sweet or fattening foods more in fact, simply because they seem to be “forbidden”.
‘That’s why no foods are banned or excluded at Slimming World; we actively encourage you to enjoy a little of what you fancy — such as a pudding recipe or a bag of crisps or a glass of wine, but in moderation. ‘Try to make sure you really savour your treats as well — take time to sit down and try to enjoy every mouthful instead of eating it quickly without noticing it when you’re on the go.
‘Sometimes a piece of fruit after a meal can satisfy a sweet tooth, and adding some fat-free natural yoghurt can make it seem more substantial if you’re feeling peckish.
‘Planning your day to include a sweet treat can be a useful strategy to help you stay on track. It can be easier to resist the lure of the biscuit tin during the afternoon if you know you have a pudding to look forward to after your dinner at night,’ advises Carolyn.
‘That said, many Slimming World members find the meals are so filling and satisfying they crave sweet snacks less than they used to.’
Slimming World’s Food Optimising programme is based on the science of satiety (feeling ‘full’) and energy density. This means eating foods that satisfy your appetite and have the fewest calories per gram.
You are encouraged to fill up on Free Food — which you can eat without weighing, counting or measuring.
This includes poultry, lean meat, fish, plain tofu and Quorn, eggs, pasta, grains, fat-free dairy, potatoes and most fruit and vegetables.
But so that you never feel deprived, you can enjoy limited amounts of treats which are higher in calories from the occasional pudding to crisps, cocktails, wine, chocolates, cakes and biscuits. When you join Slimming World, a daily allowance of these foods is calculated according to your weight and gender.
Visit www.slimmingworld.co.uk for more details.
The key is that no foods are off-limits, which will help you to feel in control of your eating and keep you motivated.
So whether you’re a chocolate-lover or an ice-cream fan or someone who craves cake, why not settle down and browse through our sumptuous, indulgent recipes?
You’ll find they’re super-simple to make — and ultra-delicious.
Carrot mug cake
Ready in 5 minutes plus standing
Serves 1
- 2 level tbsp self-raising flour
- ½ tsp ground mixed spice
- 1 small carrot, peeled, ½ grated and ½ peeled into ribbons with a vegetable peeler
- 1 medium egg, lightly beaten
- Fat-free natural Greek yogurt, to serve
- Ground cinnamon or nutmeg, to dust
Carrot mug cake
Put the flour, mixed spice and sweetener in a 250ml mug and stir to combine. Add the grated carrot, egg and milk and stir again.
Place the mug in the centre of the microwave turntable and cook on high for 2 minutes or until risen. Leave to stand for 5 minutes.
Turn the cake out on to a plate. Add a dollop of yogurt, dust with cinnamon or nutmeg and decorate with the carrot ribbons.
Old-school bananas and custard
Ready in 10 minutes
Serves 4
- 3 medium egg yolks, lightly beaten
- 1 level tsp vanilla extract
- Ground allspice or nutmeg, to dust
Old-school bananas and custard
Mix the cornflour with 2 tablespoons of milk in a heatproof bowl to make a smooth paste, then whisk in the sweetener, egg yolks and vanilla extract. Heat the remaining milk in a saucepan over a low heat for about 2-3 minutes.
Pour the hot milk over the egg yolks and stir until well combined.
Pour it all back into a clean saucepan over a low heat and cook for about 5 minutes or until smooth and thickened, whisking continuously.
Pour the warm custard into heatproof dessert glasses or bowls, top with the bananas and dust with allspice or nutmeg before serving.
Blueberry cobbler
Ready in 35 minutes
Serves 6
- 350g fresh (or defrosted frozen) blueberries
- Finely grated zest and juice of 1 large unwaxed lemon
- 1 level tsp vanilla extract
- 1 small pot fat-free vanilla yogurt
Blueberry cobbler
Preheat the oven to 200c/fan 180c/gas 6.
Put the blueberries, 2 level tablespoons of sweetener and the lemon zest and juice into a small ovenproof dish and mix well.
Rub the spread, remaining sweetener and vanilla extract into the flour until the mixture resembles fine breadcrumbs.
Now, stir in 3 tablespoons of vanilla yogurt to bring the mixture to a soft dough and spoon 6 large dollops over the blueberries. Bake for 20 minutes, or until golden.
Divide between bowls and drizzle over the remaining yogurt to serve.
Choc ’n’ date brownies
Ready in 50 minutes, plus cooling
Makes 16
- 2 large brown-skinned sweet potatoes, peeled and diced
- 12 dried medjool dates, stoned and roughly chopped
- 2 level tbsp low-fat spread
- 6 level tbsp cocoa powder
- ½ level tsp icing sugar, to dust
Choc ’n’ date brownies
Preheat your oven to 180c/fan 160c/gas 4 and line the base and sides of an 18cm square loose-bottomed cake tin with non-stick baking paper.
Steam the sweet potatoes for 10 minutes or until tender. Leave them to cool slightly.
Put the oats into a food processor and blitz until you have fine crumbs.
Add the sweetener, egg, dates, spread, cocoa powder, sweet potatoes and a pinch of salt, and whizz to a thick, smooth paste.
Pour into the prepared tin, level the surface and carefully poke the raspberries into the mixture at regular intervals.
Bake for 35 minutes then leave to cool in the tin. Turn out on to a board, then peel away and discard the baking paper.
Cut into equal squares and serve dusted with icing sugar.
Persian poached pears
Ready in 50 minutes, plus standing
Serves 4
- 2 lemon and ginger teabags
- Large pinch of saffron threads
- 4 medium conference pears, peeled, with stalks left intact
- 150ml unsweetened cloudy apple juice
- Thinly pared peel and juice of 1 orange
- 150g fat-free natural fromage frais
- 1 tsp rose water, to taste
- Pink rose petals, to decorate
Persian poached pears
Place the teabags and saffron in a large heatproof jug, pour in 1 litre boiling water and leave to stand for 30 minutes. Discard the teabags.
Stand the pears up straight in a small deep saucepan and pour over the tea and apple juice. Add the cinnamon sticks, orange peel and juice and honey. Bring to the boil over a high heat then reduce the heat to very low and simmer for 25 minutes or until the pears are just tender.
Transfer the pears (but not the liquid) to small dessert bowls, using a slotted spoon.
Turn the heat back to high and boil the liquid vigorously for 15 minutes or until reduced to about 400ml.
Cool slightly then strain the liquid over the pears and either chill or set aside at room temperature.
You can reserve the cinnamon sticks and orange peel to decorate.
Meanwhile, mix the fromage frais and rose water in a small bowl.
Decorate each pear with the rose petals, cinnamon sticks and orange peel and serve warm or cold with the rose water cream.
Chocolate ice cream
Ready in 15 minutes, plus freezing
Makes 800g
- 350g fat-free vanilla yogurt
- 500g fat-free natural fromage frais
- 1 level tsp vanilla extract
- 4 level tbsp cocoa powder
Chocolate ice cream
Mix all the ingredients (except the wafers) in a large bowl then spoon into a large-lidded freezer- proof container and freeze until solid. Tip the mixture into a food processor and whizz to a thick, slushy purée.
Return to the container and freeze until solid again. Repeat this process twice more. Remove from the freezer 10 minutes before you want to eat so the ice cream is softened enough to scoop. Serve in bowls with fan wafers.
Toffee apple rice pudding
Ready in 35 minutes
Serves 4
- 1 small pot fat-free toffee yogurt
- 1 red apple, cored and thinly sliced
Toffee apple rice pudding
Put the rice and milk in a saucepan over a high heat, bring to the boil then reduce the heat to low and simmer for 25 minutes, stirring occasionally.
Remove from the heat, stir in the yogurt and sweetener, and divide between dessert glasses or bowls. Poke the apple slices into the top like shards, dust with cinnamon and serve.
Marmalade bread and no-butter pudding
Ready in 45 minutes, plus cooling
Serves 6
- 8 cardamom pods, lightly crushed
- Low-calorie cooking spray
- 8 slices of white bread (from a small 400g loaf), crusts removed
- 4 level tbsp reduced-sugar marmalade
- Finely grated zest of 1 orange
- Plain quark or fat-free natural fromage frais, to serve
Marmalade bread and no-butter pudding
Put the milk, cardamom pods and cinnamon in a saucepan, place over a low heat and simmer gently for 5 minutes.
Remove from the heat, leave to cool for 20 minutes and strain into a jug, discarding the cardamom pods.
Meanwhile, spray a large ovenproof dish with low-calorie cooking spray. Spread 1 side of each slice of bread with the spread and marmalade. Cut each slice into 4 triangles and arrange them all marmalade-side up in the prepared dish, overlapping to fit everything in.
Whisk together the cooled milk, eggs, sweetener and orange zest and pour the mixture over the bread to cover. Set aside for 20 minutes to allow the bread to soak up all the liquid.
Preheat the oven to 190c/fan 170c/gas 5.
Bake for 20-25 minutes and serve hot with the quark or fromage frais.
All recipes are taken from Slimming World’s Take 5, Second Helpings recipe book.
© Slimming World 2020. Slimming World recipe books are available to buy in Slimming World groups or online.
You can find your nearest group at www.slimmingworld.co.uk or by calling 0344 897 8000.
Please contact your local Consultant to book in before your first Slimming World group and to find out how your local group is running safely in line with national and regional guidance.