Oat Bran Muffins
Just seen this recipe on the WW boards, so it's not mine and I haven't tried it, but I thought it would be a good idea to post it here.
Pro Points Plan - 6pp each large/3pp each small
F&H Plan - 0pp each
Makes 10 small or 6 medium muffins
225g/8oz Oat Bran
1-2 tbsp sweetener
1 apple chopped
1 carrot grated
(use berries if preferred)
1tsp each of ginger, cinnamon,
Nutmeg (optional)
1 large egg white lightly beaten
170ml skimmed milk
15ml/1Tbsp baking powder
Heat oven to 220C/425F/Gas 7
Grease patty pan with fry lite
Mix dry ingredients
Add liquids and fruit.
Mix well
Spoon into patty pans.
Bake for about 15 mins.
Loosen and remove
Made in a similar way are:
Again, I haven't tried them. Just bake them in a tray instead of muffin tins
Fruity Oat Fingers
Pro Points Plan - 2pp per serving
F&H Plan - 0pp per serving
Serves 12
280g porridge oats
2 ripe bananas, mashed
1 eating apple, grated
1 punnet blueberries
1 egg, beaten
3 dessertspoonfuls sweetener
teaspoon cinnamon
A word of warning. If you make these do be careful how many you eat in one sitting. Although they are F & H you need to be careful with things like this where oat bran or oats are used instead of flour. If they affect your weight loss, stop eating as many. Remember to be sucessful, eat until satisfied not Christmas Day stuffed.
Wednesday, 14 January 2015
Sunday, 11 January 2015
Poached eggs Hairy Bikers style
Poached Eggs
I've made them in a poaching pan with the little cups and they are good, but not quite right. I've tried making them in a pan and the method fails me every time, but not today thanks to the Hairy Bikers:
The method is in their Hairy Dieters cookbook under the recipe for poached egg, smoked salmon and spinach.
Half fill a medium non-stick saucepan with water and add 1 tsp of white wine vinegar. Bring to the boil, then with a slotted spoon place the egg in its shell into the boiling water for precisely 20 seconds. ( I counted 20 mississippi's)
Remove the egg and turn the heat down, so the water is simmering gently. Crack the egg into the water and let it drop to the bottom of the pan. Cook on a low heat for 3 minutes. The water should be just slightly bubbling. The egg will rise to the surface when it’s nearly ready. They often stick to the bottom of the pan and require a gentle nudge with the spoon.
It also works best if you use fresh eggs. The fresher the egg, the more perfectly rounded it will stay. Older eggs will become messy and are less likely to keep their shape.
I've made them in a poaching pan with the little cups and they are good, but not quite right. I've tried making them in a pan and the method fails me every time, but not today thanks to the Hairy Bikers:
The method is in their Hairy Dieters cookbook under the recipe for poached egg, smoked salmon and spinach.
Half fill a medium non-stick saucepan with water and add 1 tsp of white wine vinegar. Bring to the boil, then with a slotted spoon place the egg in its shell into the boiling water for precisely 20 seconds. ( I counted 20 mississippi's)
Remove the egg and turn the heat down, so the water is simmering gently. Crack the egg into the water and let it drop to the bottom of the pan. Cook on a low heat for 3 minutes. The water should be just slightly bubbling. The egg will rise to the surface when it’s nearly ready. They often stick to the bottom of the pan and require a gentle nudge with the spoon.
It also works best if you use fresh eggs. The fresher the egg, the more perfectly rounded it will stay. Older eggs will become messy and are less likely to keep their shape.
Thursday, 8 January 2015
Breakfast
What to have for breakfast on Filling and Healthy?
Cereal
There isn't a huge choice of cereal which is healthy and filling, you are looking at Shredded Wheat style cereal, puffed wheat, or porridge oats are pretty much it.
For a quick and easy breakfast, you can have plain Ready Brek or Oats So Simple style packs, made up with water or skimmed milk. Add some fruit, like a sliced banana, grated apple or berries and you've got yourself a breakfast.
If you prefer "proper" porridge, make it with oats and add fruit or salt, whichever is your preference.
"Overnight Oats" is a favourite and the beauty is you make it the night before, as the name suggests and eat it next morning, cold or warm it in the microwave. To make it, layer up oats, with 0% fat natural yogurt, fruit and some skimmed milk. Leave in the fridge overnight. I like it made with grated apple, cinnamon, yogurt, the oats and a little milk. I top with a few frozen blueberries or raspberries.
The overnight oats is portable as well, so you can make it in a "tupperware" style box and carry it with you to eat at work.
Cooked Breakfasts
Fried egg sandwich Yes, you can have a fried egg sandwich. Use brown calorie controlled bread such as WW or Nimble, or use a Warbutons brown thin. I have bought a one egg pan (about £3 from B & M bargains) which is ideal. You can use some of your healthy oil to cook the egg, or spray oil if you like it.
Bacon sandwich Another yes, use bacon medallions, grill them, dry fry or use some of your healthy oil. Bread as before.
Go mad and have bacon and egg in your sarnie. Or make a big breakfast, using bacon, egg, baked beans, mushrooms, tomatoes. You could even fry a piece of the brown calorie controlled bread if fried bread is your thing.
I saw this idea in a magazine and sometimes have it for breakfast. In your cute little fry pan, put a couple of tbsp of baked beans, make a little space and break an egg into it. Put over a low heat and cover the pan (I use a tea plate) Cook a few minutes until your egg is done to your liking. Serve on a slice of toast made from calorie controlled bread.
Omelette. Make it with 2 eggs, use healthy oil/spray oil in a non-stick pan and add ham, or mushrooms, chilli, peppers, anything you like from your food list. Alternatively, make a thin omelette using 1 egg and roll it up like a pancake with your filling inside. Or another idea, make a one egg omelette and serve it rolled in a WW wrap, with ham or veg.
All Day Breakfast Omelette Adapted from the plan material.
1 - 2 bacon medallions
50g cooked potato, chopped
¼ medium onion, sliced
40g mushrooms, sliced
1 tbsp chopped fresh parsley
2 medium eggs
l large tomato halved and grilled
Dry fry the bacon, potato, onion and mushrooms, stirring occasionally for 5 mins. Mix in the parsley, remove from pan and keep warm. Whisk eggs and season. Pour egg mixture into the pan, pushing it into the centre as it cooks, allowing the raw mixture to seep down the sides. Cook for 2 mins until golden on the base. Spoon the bacon mixture onto one side, flip the other side over to enclose the filling and serve with the grilled tomato.
Crustless Quiche WW makes these I think, but I don't think they are F & H so make your own. I love it as I make enough for 4 days and it keeps in the fridge so my breakfast is ready to eat when I get up. Eat it hot or cold and it makes a decent lunch too with a bit of salad.
Take 4 eggs, mix with 1 x 250g tub cottage cheese, plain or with chives is my preference. Pour into a pyrex dish, about 23cm square. Add F & H ingredients such as mushrooms, tomatoes, ham, chicken. Bake in the oven at 180º for 20-30 mins until it is all set.
Note: Cottage cheese with chives is not strictly a filling and healthy food, but as long as it has only added chives to it, I can't see the problem in having it. Your decision though.
Eggy Bread or French Toast Beat an egg and pour it onto a plate. Soak a slice of calorie controlled bread, first one side then the other. Heat a non-stick fry pan and spray with oil or use some of your oil allowance. Fry the eggy bread in it, making sure to use up all the egg. You can have this sweet or savoury, sweet it;s nice with fruit such as blueberries cooked very gently until they burst and form a compote, savoury, just a bit of salt and pepper, or use some propoints for a bit of brown sauce.
Berry Toasts This is from the latest plan material at WW. Spread 2 slices toasted brown calorie controlled bread with 2 heaped tbsp Quark, top with blueberries. Mix ½ tsp sweetener with some ½ tsp cinnamon and sprinkle over the top. Grill until the blueberries begin to burst.
Boiled Egg and soldiers Not to be forgotton.
Scrambled Egg On toast. Yummy. I make it taste a bit creamier by adding 1 tbsp lightest mayonnaise, which although not free on F & H, is 0 propoints so nothing to count. You can add things to your scrambled egg....try chilli or jalapenos chopped up in it, or about ½ tsp curry powder to give it a different flavour, or just have it plain.
Fruit Salad Mix your favourite fruits, chopped in a bowl. Top with 0% natural yogurt, plain fat free fromage frais or Quark and enjoy.
Smoothie Not the commercial ones, these are not free on F & H. Make your own, no smoothie maker required, just get a cheap hand held blender and a pyrex jug. Blend skimmed milk with banana, 0% yogurt and summer berries, fresh or frozen (frozen are good as they make your smoothie cold) Add sweetener if you need it sweeter. If you like you can even add a raw egg to this mix...... just a suggestion, not essential and not for everyone. Those who need to avoid raw eggs know who they are.
Crumpets stick them in the toaster, but avoid the temptation to slather them with butter. I like them with marmite, or top with Quark or a poached or fried egg, or baked beans. if you want to use some propoints, top with Quark and 1 tsp lemon curd or jam for 1 propoint.
Cereal
There isn't a huge choice of cereal which is healthy and filling, you are looking at Shredded Wheat style cereal, puffed wheat, or porridge oats are pretty much it.
For a quick and easy breakfast, you can have plain Ready Brek or Oats So Simple style packs, made up with water or skimmed milk. Add some fruit, like a sliced banana, grated apple or berries and you've got yourself a breakfast.
If you prefer "proper" porridge, make it with oats and add fruit or salt, whichever is your preference.
"Overnight Oats" is a favourite and the beauty is you make it the night before, as the name suggests and eat it next morning, cold or warm it in the microwave. To make it, layer up oats, with 0% fat natural yogurt, fruit and some skimmed milk. Leave in the fridge overnight. I like it made with grated apple, cinnamon, yogurt, the oats and a little milk. I top with a few frozen blueberries or raspberries.
The overnight oats is portable as well, so you can make it in a "tupperware" style box and carry it with you to eat at work.
Cooked Breakfasts
Fried egg sandwich Yes, you can have a fried egg sandwich. Use brown calorie controlled bread such as WW or Nimble, or use a Warbutons brown thin. I have bought a one egg pan (about £3 from B & M bargains) which is ideal. You can use some of your healthy oil to cook the egg, or spray oil if you like it.
Bacon sandwich Another yes, use bacon medallions, grill them, dry fry or use some of your healthy oil. Bread as before.
Go mad and have bacon and egg in your sarnie. Or make a big breakfast, using bacon, egg, baked beans, mushrooms, tomatoes. You could even fry a piece of the brown calorie controlled bread if fried bread is your thing.
I saw this idea in a magazine and sometimes have it for breakfast. In your cute little fry pan, put a couple of tbsp of baked beans, make a little space and break an egg into it. Put over a low heat and cover the pan (I use a tea plate) Cook a few minutes until your egg is done to your liking. Serve on a slice of toast made from calorie controlled bread.
Omelette. Make it with 2 eggs, use healthy oil/spray oil in a non-stick pan and add ham, or mushrooms, chilli, peppers, anything you like from your food list. Alternatively, make a thin omelette using 1 egg and roll it up like a pancake with your filling inside. Or another idea, make a one egg omelette and serve it rolled in a WW wrap, with ham or veg.
All Day Breakfast Omelette Adapted from the plan material.
1 - 2 bacon medallions
50g cooked potato, chopped
¼ medium onion, sliced
40g mushrooms, sliced
1 tbsp chopped fresh parsley
2 medium eggs
l large tomato halved and grilled
Dry fry the bacon, potato, onion and mushrooms, stirring occasionally for 5 mins. Mix in the parsley, remove from pan and keep warm. Whisk eggs and season. Pour egg mixture into the pan, pushing it into the centre as it cooks, allowing the raw mixture to seep down the sides. Cook for 2 mins until golden on the base. Spoon the bacon mixture onto one side, flip the other side over to enclose the filling and serve with the grilled tomato.
Crustless Quiche WW makes these I think, but I don't think they are F & H so make your own. I love it as I make enough for 4 days and it keeps in the fridge so my breakfast is ready to eat when I get up. Eat it hot or cold and it makes a decent lunch too with a bit of salad.
Take 4 eggs, mix with 1 x 250g tub cottage cheese, plain or with chives is my preference. Pour into a pyrex dish, about 23cm square. Add F & H ingredients such as mushrooms, tomatoes, ham, chicken. Bake in the oven at 180º for 20-30 mins until it is all set.
Note: Cottage cheese with chives is not strictly a filling and healthy food, but as long as it has only added chives to it, I can't see the problem in having it. Your decision though.
Eggy Bread or French Toast Beat an egg and pour it onto a plate. Soak a slice of calorie controlled bread, first one side then the other. Heat a non-stick fry pan and spray with oil or use some of your oil allowance. Fry the eggy bread in it, making sure to use up all the egg. You can have this sweet or savoury, sweet it;s nice with fruit such as blueberries cooked very gently until they burst and form a compote, savoury, just a bit of salt and pepper, or use some propoints for a bit of brown sauce.
Berry Toasts This is from the latest plan material at WW. Spread 2 slices toasted brown calorie controlled bread with 2 heaped tbsp Quark, top with blueberries. Mix ½ tsp sweetener with some ½ tsp cinnamon and sprinkle over the top. Grill until the blueberries begin to burst.
Boiled Egg and soldiers Not to be forgotton.
Scrambled Egg On toast. Yummy. I make it taste a bit creamier by adding 1 tbsp lightest mayonnaise, which although not free on F & H, is 0 propoints so nothing to count. You can add things to your scrambled egg....try chilli or jalapenos chopped up in it, or about ½ tsp curry powder to give it a different flavour, or just have it plain.
Fruit Salad Mix your favourite fruits, chopped in a bowl. Top with 0% natural yogurt, plain fat free fromage frais or Quark and enjoy.
Smoothie Not the commercial ones, these are not free on F & H. Make your own, no smoothie maker required, just get a cheap hand held blender and a pyrex jug. Blend skimmed milk with banana, 0% yogurt and summer berries, fresh or frozen (frozen are good as they make your smoothie cold) Add sweetener if you need it sweeter. If you like you can even add a raw egg to this mix...... just a suggestion, not essential and not for everyone. Those who need to avoid raw eggs know who they are.
Crumpets stick them in the toaster, but avoid the temptation to slather them with butter. I like them with marmite, or top with Quark or a poached or fried egg, or baked beans. if you want to use some propoints, top with Quark and 1 tsp lemon curd or jam for 1 propoint.
A gadget to help
I love a gadget, I recently bought a julienne cutter, which is like a potato peeler but cuts the veg into thin strips.
I cut courgette this way and have it instead of pasta. Just put the strips of courgette into a bowl, cover with cling film and microwave for 2-3 minutes until it's cooked how you like it. Or you can stir fry it with other veg.
Then I saw the vegetable spiralizer
A very similar idea, but if it helps to make meals a bit different, I can't complain.
Here's my tuna pasta with carrot and courgette "noodles".
Makes 2 large portions.
1 tsp olive oil (from daily allowance)
1 onion, chopped
1 clove garlic, crushed
1 fresh chilli, chopped or dried chilli flakes to tast
1 pepper, chopped
1 tbsp tomato puree
1 x 400g tin chopped tomatoes
1 tbsp balsamic vinegar
1 tbsp capers (optional)
1 x 180g tin tuna in brine or water, drained
Heat the oil and gently fry the onion until it softens. Add the garlic and chilli and cook for a few more minutes. Add the pepper and cook for a few minutes.
Add the tomato puree, tomatoes, vinegar and capers. Simmer until the veg is soft and the sauce has thickened slightly. Add the tuna and simmer until the tuna has warmed up.
For the "noodles" use the julienne cutter or spiralizer to create the noodles. Put in a bowl and cover with cling film. Microwave on high for 2-3 minutes, until cooked to your taste.
Serve the sauce over the "noodles".
I cut courgette this way and have it instead of pasta. Just put the strips of courgette into a bowl, cover with cling film and microwave for 2-3 minutes until it's cooked how you like it. Or you can stir fry it with other veg.
Then I saw the vegetable spiralizer
A very similar idea, but if it helps to make meals a bit different, I can't complain.
Here's my tuna pasta with carrot and courgette "noodles".
Makes 2 large portions.
1 tsp olive oil (from daily allowance)
1 onion, chopped
1 clove garlic, crushed
1 fresh chilli, chopped or dried chilli flakes to tast
1 pepper, chopped
1 tbsp tomato puree
1 x 400g tin chopped tomatoes
1 tbsp balsamic vinegar
1 tbsp capers (optional)
1 x 180g tin tuna in brine or water, drained
Heat the oil and gently fry the onion until it softens. Add the garlic and chilli and cook for a few more minutes. Add the pepper and cook for a few minutes.
Add the tomato puree, tomatoes, vinegar and capers. Simmer until the veg is soft and the sauce has thickened slightly. Add the tuna and simmer until the tuna has warmed up.
For the "noodles" use the julienne cutter or spiralizer to create the noodles. Put in a bowl and cover with cling film. Microwave on high for 2-3 minutes, until cooked to your taste.
Serve the sauce over the "noodles".
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