Name: Scouse Recipe | Slimming Friendly Stew
Prep time: 15 min
Cook time: 120 min
Total time: 135 min
Yield: 4
Cuisine: British
Ingredients: 1 carrot; 2 onions; 3 large potatoes; A handful of green beans; 1/2 a suede; 300g lamb chunks with all fat removed, or 300g beef chunks, with all fat removed; Large pinch black pepper; 1 pinch salt; 2 tbsp Worcestershire sauce; 2 stock cubes

11:28 No comments

*This is a collaborative post*

One of my many new years resolutions this year is to try and eat more fish. I like fish, but never really cook it at home. You will notice there are very few fish recipes on this site!

Wild salmon is the perfect addition to help maintain a rich diet. It is high in protein and low in fat which is the perfect combination for training sessions and because of the high levels of Omega-3 fatty acids that it contains.

This helps with the recovery of joints and muscle soreness, allowing the body to train for a longer period of time and at a higher intensity.

I've teamed up with Alaska Seafood to bring you this delicious recipe.

Canned salmon comes in two forms: skin & bone and skinless & boneless. The benefits of skin & bone salmon are that it falls apart easily and it is full of calcium.

A 213g can of skin & bone pink salmon has 240mg of calcium. The body needs calcium to build and maintain strong bones. I

t also helps with cardiac muscle protection, weight management, the prevention of kidney stones and dental care. This is a benefit that skinless & boneless cans don’t have.

Seafood from Alaska is wild, natural and sustainable.

Wild: Fish from Alaska swim wild in the icy Pacific Ocean. This freedom to swim and the fish’s natural diet creates superior taste and texture. Wild Alaska seafood is firmer, fitter and a more vibrant fish.

Natural: Wild Alaska seafood has no artificial colouring, preservatives, pesticides or GMOs. Alaska’s fish live in some of the cleanest waters in the world.

Sustainable: Ticking the sustainable box cannot be easier when buying Alaska seafood. When Alaska was founded in 1959 the Constitution stated that their fish “be utilized, developed and maintained on the sustained yield principle”. In Alaska, “sustainable” applies to the fish, the local communities, the fishermen and women as well as well as the economic return.

Wild Alaska Salmon Risotto Cakes

You’ll love this new take on fish cakes, where a simple salmon risotto is left to cool, then formed into cakes, coated with instant polenta and shallow fried until crisp and golden.

Serves: 4 (2 fish cakes each)

You will need:

1 x 418g or 2 x 213g cans red or pink Alaska salmon

2 tbsp olive oil

300g (10oz) risotto rice

1 bunch spring onions, trimmed and chopped

150ml (¼ pint) dry white wine

900ml (1½ pints) hot vegetable or fish stock

75g (3oz) frozen garden peas

8 tbsp finely grated Parmesan cheese

salt and freshly ground black pepper

1 egg yolk

100g (4oz) instant polenta

vegetable oil, for frying

salad leaves, to serve

Method:

Drain the salmon, reserving the liquid. Remove the skin and bones, if desired, then break the salmon into large chunks. Set aside

Heat the olive oil in a very large sauté pan or saucepan and add the rice. Cook over a low heat for 2-3 minutes, stirring all the time until it looks translucent, but not brown. Add the spring onions and cook gently for 2 minutes, stirring often

Pour in the white wine and let it bubble up for a few moments. Add the reserved salmon liquid and a couple of ladlefuls of hot stock. Stir well, then cook over a medium heat for 20 - 25 minutes, gradually adding the remaining stock a ladleful at a time, until the rice is tender

Add the peas, grated Parmesan and salmon chunks, stirring them through gently. Check the seasoning, adding salt and pepper if needed. (See chef’s tip). Cool completely

Add the egg yolk to the cold risotto. Form into 8 fish cakes. Coat the fish cakes in the polenta, then fry them gently in hot oil for 4-5 minutes on each side, until browned. Serve at once with a salad garnish

Cook’s tip: At this point, you could serve the meal as a risotto, garnished with fine shaves of Parmesan cheese, basil leaves and grated lemon zest.

Alaska seafood is available at all major supermarkets including Waitrose, Tesco, Sainsbury’s, ASDA, Morrisons, Iceland, Aldi and Lidl.

09:23 No comments

I absolutely love Greek food, especially a gyros. A gyro or gyros is a Greek dish made from meat cooked on a vertical rotisserie, kind if like a Greek kebab.

It is usually served in a delicious Greek wrap with salad, tzatziki and some chips. I love ordering this from my local Greek takeaway, but making my own is both healthier and cheaper than the real thing.

If you have been reading this blog for a while, you will know that I am a big fan of a Fakeaway, where you recreate dishes at home that you would usually order from a takeaway.

Scroll down for full recipe & instructions

This dish is similar to my chicken kebab recipe, where you kind of make your own spit for the chicken. I cooked mine in the slow cooker, but you can also cook it in the oven (see recipe)

Follow me on Instagram to see my recipe pictures first!

Just click here to find my profile!

Need some help with meal planning? Check out my selection of Free Slimming World friendly meal plans, which include shopping lists for each different store!

slimming world meal plans and shopping list

Related Recipes

Chicken Kebab Recipe

Greek Slow Cooker Chicken

Thinking of trying out these recipes? If you do, I would love to see a picture of your creation! @SugarPinkFood on Twitter, @sugarpinkfood_sw on instagram or Sugar Pink Food: Slimming Recipes on Facebook!

Did you know that I have a weight loss support group on Facebook!? It's a place to share meal ideas, meal plans, food pictures, success stories, and generally support each other on our weight loss journeys!

What do you think of this recipe? Let me know in the comments below!

Greek Chicken Gyros & Tzatziki Recipe

Extra Easy Syn Value: Syn Free (not including pitta or wrap)

Healthy Extras: None

All syn calculations are my own, and are for guidance only. I am not affiliated with Slimming World in any way. These are meals and recipes that I have followed myself. This website is unofficial and in no way part of or representative of Slimming World. You should check with Slimming world for the most up to date Syn values using official resources such as the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

You will need:

For the Chicken Mix:

2 large chicken breasts
Juice of a lemon
3 garlic cloves, finely crushed
2 teaspoons of white wine vinegar
2 tbsp of Greek Yogurt
2 teaspoons of dried oregano
2-4 teaspoons of pre-made Greek Seasoning (or a tsp sage, salt and pepper)
1/2 of a small red onion, chopped
See this post for my delicious chips
Kebab sticks

Also need: Potato

Tzatziki:

2 large tbsp of fat free Greek Yogurt
1 small cucumber- chopped into small cubes
pinch of salt and pepper

To serve:

Chopped Tomatoes
Cucumbers
Feta cheese (syn or use 30g as a HEa)
Pita bread or round flat naan (add syns or calories)

Method:

Mix together the chicken ingredients and leave to marinate for 1 hour.

Use a potato and cut the side of one of the long edges off, so it sits flat. Stick in 3 kebab sticks, in a triangle shape.

I cooked mine in the slow cooker, so trimmed them down to make sure they weren't higher than the lid. You could also cook this in the oven. To cook in the oven, stand upright and cook for 1 hour. Check food is fully cooked.

I made one of the sticks a little longer, so I could lean it against the top of the slow cooker, so it slanted to the side. I moved half way through cooking.

Use the 3 kebab sticks to build up the kebab. Thread each marinated chicken mini fillet onto the skewers. Press down firmly to get the kebab shape.

Cook on low for 6 hours or high for 4 hours. Once the chicken in cooked, cut it up from the sticks.

Mix all the of the ingredients together for the Tzatziki.

Pile the chicken and veg high on your pita bread, top with Tzatziki and enjoy!

Notes

I am not affiliated with Slimming World in any way. These are meals and recipes that I have followed myself.

All images and content on Sugar Pink Food is copyright protected.

If you wish to share this recipe, then please do so by using the share options provided. Do not screenshot or post recipe or content in full

L x

11:25 No comments

*this is a collaborative post*

Scientists like to think that they have a handle on what makes us feel “chill.” Experts recommend that we take yoga classes, meditate every day, find fulfilling work, avoid bad relationships, and spend plenty of time pursuing activities in the great outdoors. Unfortunately, fitting all of that into a typical young person’s life isn’t usually practical. Most of us just don’t have the time to cram all that wellness stuff into our routines.

The good news, though, is that researchers are increasingly coming to the conclusion that the foods that we put in our bodies can have a profound effect on how we feel. Our brains aren’t purely psychological machines that exist separately from the rest of our bodies. What we eat literally affects our conscious experience, or so it seems.

The main problem in the brain is inflammation. When we eat certain inflammatory foods, it triggers the release of cytokines - chemical messengers that tell our cells that they are under threat from unwanted compounds. These signals provoke the immune system, which then starts raging around our bodies, leading to all kinds of adverse effects, such as low mood.

Fortunately, other foods have the opposite effect, damping down the immune response and helping you feel great. Let’s take a look at these in turn.

Foods High In Fibre

Pixabay - CC0 License

In the past, nutrition researchers thought that fibre was just “roughage” that helped your bowels function and prevented constipation. It was nice to have it in your diet, but if you didn’t, it was no big deal.

Now, though, we know a lot more about it. It turns out that foods high in fibre feed bacteria in our guts which then produce chemicals that make us feel good. Nobody said that science had to be simple!

The foods highest in fibre are beans, lentils and greens. Grains and fruit also contain important fibres that feed your gut bacteria, especially when you eat these foods in the whole form.

Dark Chocolate

Pixabay - CC0 License

Chocolate might be one of the most potent anti-anxiety ingredients anywhere in nature. Damn straight, is it! Who doesn’t want scientists telling them to use more chocolate in their recipes?

Just be warned, these findings relate to dark chocolate - that is, chocolate that doesn’t contain dairy and also has less sugar. But that doesn’t matter: once you get used to the slightly bitter taste of the stuff, you’ll love it.

Herbs And Spices

We all know someone who has discovered an e liquid clearance sale online and used it as an opportunity to replenish their stash. What’s interesting, though about many of these vapes is that they come in spicy flavours. This choice by the manufacturer isn’t an accident: it turns out that specific smells and fragrances can make us feel way more relaxed. Lavender and basil are both great examples.

What’s more, you can include these super-relaxing herbs and spices in your food, too. Top of your list should be the likes of rosemary and turmeric because of their potent anti-inflammatory action. If possible, also include the middle-eastern spice cumin. It has all of the pain-killing and mood-enhancing effects of aspirin but without the nasty side effects.

Beans, Nuts, Seeds, And Other Foods High In Magnesium

Ancient human populations ate a large amount of beans, nuts, seeds, seaweed and other foods high in magnesium. Today, though, we’ve largely stripped this vital nutrient out of the foods that we eat, thanks to refining and processing.

It turns out that magnesium is critical for body health. If you don’t get enough of it, you can wind up feeling irritable and cranky - even stiff.

The best sources, as ever, are healthy plant foods in their whole form, like beans, nuts and seeds. You can also find some magnesium in avocados.

Greens

Pixabay - CC0 License

The medical establishment has been telling us to eat more greens for decades. Unfortunately, the majority of people don’t much like the taste. That’s a shame. Greens, it turns out, not only protect your heart but can also improve your mood too.

People who eat greens tend to have better regulation of the chemicals in their brains that make them feel happy: serotonin and dopamine. If you don’t like eating greens, then find ways to hide them in your food.

Cauliflower mashed potatoes, for instance, hides the taste of cauliflower. Chopping up cabbage and stirring it into bolognese, makes it practically invisible and tasteless. You can also try blending greens into sauces (though this might make them a funny colour!)

13:36 No comments

Ahh, the Christmas binge is almost over, and so to is the annual 'new year new me' posts and pledges to be a healthier and thinner human being. You've got the kit, you've signed up to the diet plans, but the only person who is really responsible for whether you sink or succeed, is you.

I have been dieting on and off for years, and have successfully managed to lose 6 stone. It wasn't easy, I wasn't on plan the whole time, I gained as well as lost, but I still managed to succeeded in loosing that amount. I'm also not finished yet, with around another 1.5 stone to go.

I always managed to work better under pressure, and relish in any challenges I am set. This is what inspired me to set up a challenge for myself, and as many of my followers to as possible, to get involved with. I already have a weight loss support group, and know what a great help being surrounded by like minded people can be, so I set up a separate group especially for this challenge.

* Join the closed challenge group on Facebook here *

What is the challenge?

The challenge is to start 2019 in the healthiest and best way that you can. Whatever diet plan you may be following, stick to it every single day in January. Add in regular exercise and water intake to hit your weekly goal. In addition, share updates (daily if possible) into my closed Facebook group to keep yourself on track, and help inspire others.

What's in it for me?

Apart from the obvious health benefits of eating healthily and exercising, I want to help encourage everyone with regular giveaways, prizes along the way! You also get to be surrounded by inspiring people, who have all taken the same step towards a healthier 2019.

It could help you lose weight in the process, give you exercise and meal ideas, and really help keep you get focused and committed to a healthy year. Once you complete January, February becomes achievable as well.

I will also be sharing my recipes, meal plans and meal ideas to help give you inspiration from my large back catalogue.

How much does it cost?

The challenge is FREE to take part in! I will be running the challenge predominantly from within the special closed Facebook group. I may offer products to help you with the challenge, such as my planners or meal planning kits, but you don't need to purchase anything to get involved and come along on the journey.

The only real cost is your own time and effort to help improve you health and wellbeing.

What are the rules to take part?

1. Join the closed Facebook Group

2. Stick to your healthy diet every day (whichever plan you may be following)

3. Drink at least 2 litres of water every day

4. Exercise at least twice a week

5. Post your updates, meals, inspiration in the closed Facebook group, and support others doing the same.

6. Use the hashtag #SugarPinkJanuary in your Social Media shares online.

7. Prizes/certificates given to those who take part and complete the challenge

Why so much water??

Drinking water can help suppress your appetite, and not only that, it also helps your body to flush the fat out of your system. Your body can retain a lot of water weight, so the more you drink the more you flush out!

For more information about water intake, check out my Podcast featuring Barbara Cox, a celebrity nutritionist who shared lot's of her top tips.

So,what are you waiting for? Get in the group and get ready to start in January!

* Join the closed challenge group on Facebook here *

Check out my store for my planner and weight loss tracker book for extra help

https://www.amazon.co.uk/dp/170306352X?ref_=pe_3052080_397514860

10:27 No comments

This post contains some affiliate links.
Here you will find a Slimming World Friendly 7 Day Meal Plan and shopping list.

The key to success on Slimming World, in my opinion, is preparation and planning. I have posted lot's of my Slimming World Meal Plans, and a lot of you messaged and asked me for meal plans for 1 person.

This meal plan works out to be only £1.78 per meal!

Iceland are the only supermarket that offers Slimming World branded meals, soups and sauces, so I thought it would be worth looking into the products they have on offer, and creating a plan around it.

This plan uses a combination of Slimming World branded meals as well as some items for snacks and sides. If there are any SW meals you don't like, simply swap it out for one that you do at the checkout.

On top of the Slimming World branded products, Iceland also offers free home delivery when you spend over £25, meaning your life is even easier.

Simply follow the links to all the products I have listed, add them into your basket, and wait for delivery.

Scroll down for the meal plan and shopping lists

Meal Plans for Other Stores:

If you're looking for other stores and other ideas, I got you! Just click the images below to be directed to any of these. Of course, each meal plan and shopping list could be used in any store, but the costings may be different.

Don't like any of the recipes? Have a look at my full recipe index for more ideas!

Follow me on Instagram to see my recipe pictures first!

Just click here to find my profile!

Click each item that I have listed to add it into your shopping list!

Scroll Down to the bottom for the shopping list

Total Price: £37.38, which is just over £5 per day, or £1.78 per meal!

Slimming World Iceland Meal Plan

This website is unofficial and in no way part of or representative of Slimming World. Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Mix & Match the SW meals if you don't like the ones offered.

Monday

Breakfast: Fruit & Yoghurt Mix fat-free vanilla yoghurt with fruit salad

Lunch: Lentil Soup & Wholemeal Bread

Dinner: Slimming World Lasagne & Salad

Total Syns: Syn Free

Healthy Extras: B

Tuesday

Breakfast: Porridge & Fruit Makeup 60g porridge oats with water and add fruit

Lunch: Chicken salad with extra light mayo Defrost the ready cooked chicken overnight, add to the salad with 1tbsp light mayo

Dinner: Hunters Chicken & Wedges (Approx 7 Syns) Iceland Ready Meal

Total Syns: 9 Syns

Healthy Extras: B

Wednesday

Breakfast: Cheese omelette

Lunch: Poached Egg on toast

Dinner: Iceland Meal in a Bag Chicken Tikka Biryani Stir Fry (5.5 syns)

Total Syns: 5.5 Syns

Healthy Extras: B

Thursday

Breakfast: Fruit & yoghurt Mix fat-free vanilla yoghurt with fruit salad

Lunch: Leftover Chicken Tikka Biryani Stir Fry with salad (approx 5.5 syns)

Dinner: Iceland Meal in a Bag Chinese Chicken Stir Fry (approx 5.5 syns)

Total Syns: 11 Syns

Healthy Extras: None

Friday

Breakfast: Fruit & yoghurt Mix fat-free vanilla yoghurt with fruit salad

Lunch: Leftover Chinese Chicken Stir Fry (approx 5.5 syns)

Dinner: Sausage, mash and beans Use Slimming World sausages, then boil up some potatoes and mash and some beans

Total Syns: 5.5 Syns

Healthy Extras: None

Saturday

Breakfast: Sausage sandwich Use Slimming World sausages and wholemeal bread

Lunch: Chicken & Mayo Jacket Potato Defrost the ready cooked chicken overnight the night before, mix with a tablespoon of extra light mayo, add to a jacket potato

Dinner: Slimming World Char Siu Pork Noodles (approx 5.5 syns)

Total Syns: 5.5 Syns

Healthy Extras: None

Sunday

Breakfast: Beans on Toast Use beans on wholemeal bread

Lunch: Leftover Char Siu Pork noodles (approx 5.5 syns)

Dinner: Slimming World Fish Pie

Total Syns: 5.5 Syns

Healthy Extras: None

Shopping List

Click each item to be directed to it

Slimming World Fish Pie 500g
£3.50

Slimming World Char siu pork noodles 550g
£3.50

Slimming World Lentil soup 500g
£1.50

Heinz Beanz 3 x 200g
£1.50

Slimming World 6 Pork Sausages 360g
£3.00

Warburtons Wholemeal Medium Sliced 800g
£1.25

Iceland British Mature Cheddar Cheese 400g
£2.00

Iceland Class 'A' 10 Large Fresh Eggs
£1.00

Iceland British White Potatoes 2Kg
£1.29

Iceland Mixed Vegetables 900g
£1.00

Iceland Hunter's Chicken with Potato Wedges 400g
£1.59

Iceland Meal in a Bag Chinese Chicken Stir Fry 750g
£2.50

Iceland Meal in a Bag Chicken Tikka Biryani Stir Fry 750g
£2.50

Slimming World Free Food Beef Lasagne 550g
£3.50

Iceland Diced Chicken Breast 1kg
£5.00

Iceland Fat Free Vanilla Yoghurt 450g
£0.89

Simply Fruit Prepared Melon Medley 320g
£1.50

Florette Sweet & Crunchy 200g
£0.85

This website is unofficial and in no way part of or representative of Slimming World. Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

19:40 No comments

Scouse Recipe healthy slimming world stew beef lamb

This is a delicious, rich, warming stew full of succulent meat and root vegetables. A slimming friendly take on a traditional Scouse.

So, something you may not know about me is that I am a massive fan of football. I support Liverpool and absolutely love the city as well.

While I am not actually from Liverpool, I absolutely love visiting, the culture and the people.

Me and my boyfriend and Anfield

People who are from Liverpool became known as Scouse-eaters or Scousers thanks to an original sailors’ dish (lobscouse, lobskaus), which became popular due to Liverpool's port.

This is my take on a traditional scouse stew, that is also slimming world friendly. It can be made with either beef or lamb, and whatever root vegetables you have lying around.

Goes perfectly with some bread for dipping! This is a proper wholesome and warming recipe!

When I made this dish, I really wanted to get some red cabbage to serve with it, but my local shop didn't have any!

Lot's of people ask where I get my little red dishes from, and I found them in Aldi once in the middle aisle.

You could also try cooking this scouse in the slow cooker. Just add everything in and cook for 5 hours on low. Check the veg is cooked and serve when it is soft.

Follow me on Instagram to see my recipe pictures first!

Just click here to find my profile!

Need some help with meal planning? Check out my selection of Free Slimming World friendly meal plans, which include shopping lists for each different store!

Related Recipes

Beef Stew

One Pan Roast

Scouse Recipe

Extra Easy Syn Value: Syn Free

Healthy Extras: None

You will need:

1 carrot
2 onions
3 large potatoes
A handful of green beans
1/2 a suede
300g lamb chunks with all fat removed, or 300g beef chunks, with all fat removed
Large pinch black pepper
1 pinch salt
2 tbsp Worcestershire sauce
2 stock cubes

Method:

Chop all the veg up into chunks and add to your dish. I used a metal one that I could also use on my hob. If you don't have one of these, use a large saucepan instead.

Brown the lamb/beef chunks off on both sides in a frying pan which has been sprayed with low-calorie cooking spray.

Add this to the casserole dish and add hot water to the pan so that it just covers the ingredients.

Add a large pinch of pepper with some salt, then the Worcestershire sauce and the 2 crumbled stock cubes.

Bring to the boil and then turn down the heat to a medium to low setting, cover, and allow to simmer for around 1 1/2 to 2 hours.

Keep checking and stirring from time to time so it doesn't stick or burn.

Check that the veg is soft before serving.

Optional: serve with bread for dipping (Remember to add calories or points.)

Notes

I am not affiliated with Slimming World in any way. These are meals and recipes that I have followed myself.

All images and content on Sugar Pink Food is copyright protected.

If you wish to share this recipe, then please do so by using the share options provided. Do not screenshot or post recipe or content in full

L x

17:08 6 comments

Seafood from Alaska is wild, natural and sustainable.

Wild Alaska Salmon Risotto Cakes

You will need:

Method:

Related Recipes

Greek Chicken Gyros & Tzatziki Recipe

You will need:

Method:

* Join the closed challenge group on Facebook here *

What is the challenge?

What's in it for me?

How much does it cost?

What are the rules to take part?

Why so much water??

* Join the closed challenge group on Facebook here *

Meal Plans for Other Stores:

Don't like any of the recipes? Have a look at my full recipe index for more ideas!

Follow me on Instagram to see my recipe pictures first!

Just click here to find my profile!

Slimming World Iceland Meal Plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Shopping List

Related Recipes

Scouse Recipe

You will need:

Method:

Connect With Me

About me

Sugar Pink Podcast

Search A Recipe

Popular Posts

Total Pageviews

Seafood from Alaska is wild, natural and sustainable.

Wild Alaska Salmon Risotto Cakes

You will need:

Method:

Related Recipes

Greek Chicken Gyros & Tzatziki Recipe

You will need:

Method:

* Join the closed challenge group on Facebook here *

What is the challenge?

What's in it for me?

How much does it cost?

What are the rules to take part?

Why so much water??

* Join the closed challenge group on Facebook here *

Meal Plans for Other Stores:

Don't like any of the recipes? Have a look at my full recipe index for more ideas! Follow me on Instagram to see my recipe pictures first! Just click here to find my profile!

Slimming World Iceland Meal Plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Shopping List

Related Recipes

Scouse Recipe

You will need:

Method:

Connect With Me

About me

Sugar Pink Podcast

Search A Recipe

Popular Posts

Total Pageviews

Don't like any of the recipes? Have a look at my full recipe index for more ideas!

Follow me on Instagram to see my recipe pictures first!

Just click here to find my profile!