Christmas... - Scottish Slimmers

All I want for
Christmas...
is to stay the same!
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No-one expects you to lose weight over the festive season, but with the
Christmas Made Easy you can feel fabulous and minimise the damage!
By taking a little extra care on some days, you can enjoy those really important social occasions and still end the
festive season with no gain!
Here’s the plan!
Follow your PEP as usual up to and including Friday 20th December.
For the two weeks commencing Saturday 21st December through to
Friday 3rd January, check your social calendar and decide, which days
should be your 6 “Higher Check social days” when you are partying and
would like to eat and drink a little more. The remaining 8 days will be your
“Saver days” when you can compensate for the extra “social day’s” treats.
Back to your PEP as usual on Saturday 4th January!
On your 8 “Saver Days”
H Have Every Day Bonus and no-Check foods as usual.
H Aim to save around 10 Checks a day from your usual daily Checks
allowance. For example, if you usually have 45 Checks a day, have just
35 Checks on “saver” days.
H You can achieve this by choosing lower-Check meals from the
PEP Made Easy such as Breakfasts around 6 Checks, Quick Meals
around 10 Checks and Main Meals up to 14 Checks and choosing
lower-Check Essential Extras.
H If you don’t have any Checks left for Essential Extras, don’t forget you
could have some no-Check soup, no-Check stir-fries, no-Check dips
or sugar-free jelly – there are lots of ideas in the Positive Eating Plan.
There are even more ideas for no-Check foods in our popular More NoCheck, Low-Check books
On your 6 “Higher Check social days”
H Have Every Day Bonus and no-Check foods as usual.
H If possible, choose any Breakfast and any Quick Meal from PEP. If it’s not
possible, aim to have modest portions of whatever you choose for these
meals. Then, enjoy your special main meal “freely”!
H In addition, on each of these 6 social days, women can have 25
Checks, and men can have 35 Checks - to spend as you please on
Essential Extras!
H You’ll find many festive favourites listed in this plan, but don’t forget
that the Going Out Book Guide and the Check Book which lists the
Check and fat gram values of hundreds of drinks, party foods, restaurant
and takeaway meals.
2|
Easy!
Traditional
Christmas Menu
Fruity Prawn Cocktail
200g prawns, cooked and peeled
½ pink grapefruit, peeled and segmented
2 satsumas, peeled and segmented
1 tbsp chopped cucumber
100g natural low-fat yoghurt or light mayonnaise
iceberg lettuce, shredded
2 tsp parsley, chopped
lemon or lime slices to garnish
SERVES
four
3
1
1 Mix together prawns,
grapefruit, satsumas, cucumber
and yoghurt or mayonnaise
and spoon on top of shredded
lettuce.
2 Garnish with parsley and
lemon/lime slice
Christmas Dinner Mix & Match
6
2 large slices turkey breast, no skin, approx. 100g
1.5
75ml/5 tbsp low-fat gravy
1
0
2 large slices roast leg of pork, lean only, approx. 100g
7
5
75ml/5 tbsp full-fat gravy
1
1.5
2 large slices roast gammon, lean only, approx. 100g
7
6
60g Christmas Pudding
8
7
2 large slices boiled ham, lean only approx. 100g
6
6
100g individual Christmas pudding
14
12
2.5
5
1 level tsp rum or brandy butter
1
3
1 streaky bacon roll
2
4
75ml/5 tbsp low-fat custard or white sauce
2
1
2 medium chunks roast potato, approx 150g
9
7
75ml/5 tbsp full-fat custard or white sauce
3
2.5
1 tbsp single cream
1 chipolata sausage, grilled
1 small portion roast parsnips, approx. 75g
4
4
1 rounded tbsp sage & onion stuffing
2
0.5
1 tbsp bread sauce
1
1
1.5
0
1 rounded dspn cranberry sauce
1
3
1 tbsp double cream, unwhipped
2.5
7
1 tbsp double cream, whipped to full volume
1.5
4
1
2
55ml swirl (ice-cream-scoop-size) half-fat aerosol cream
Trifle
4 trifle sponges
50 ml medium sherry
100g raspberries
2 small bananas, peeled and sliced
squeeze of lemon juice
200g ready-made low-fat custard
100g fat-free vanilla Muller Light yoghurt
10g grated dark chocolate
SERVES
four
8
3
1 Cut the trifle sponges in half and place them in the
base of a large glass bowl. Sprinkle the sherry over the
top and leave to soak for 15 minutes.
2 Cover the sponges with the raspberries and sliced
bananas, and squeeze over a little lemon juice to
prevent the bananas discolouring.
3 Top with a layer of low-fat custard, then cover with a
layer of vanilla yoghurt. Sprinkle with grated chocolate and chill in the refrigerator before serving.
|3
Christmas Lights
Our Christmas Eve Menu
This delicious but light menu would be an ideal Christmas Eve meal
for friends and family.
Steak Diane
SERVES
four
6
4
4 x 120g lean, thin rump steak or
quick fry steak
100g mushrooms, chopped
2 large tomatoes, chopped
Salt and black pepper
Spray Oil
1 large onion, chopped
6 tbsp white wine
2 tbsp fat-free fromage frais
Spicy winter
roots soup
SERVES
four
4
1
spray oil
1 large onion, finely chopped
2 celery sticks, chopped
400g carrots, thinly sliced
400g parsnips, thinly sliced
400g turnip, cubed
2 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground turmeric
½ tspground nutmeg
1.2 litres vegetable stock
1 bay leaf
grated zest and juice of 1 orange
salt and freshly ground black pepper
2 tbsp parsley chopped
1 Spray a large saucepan lightly with oil and place
it over a medium heat. When hot, add the onion,
celery, carrots, parsnips and garlic. Cook for about 10
minutes, until the vegetables are softened.
2 Add the vegetable stock and bay leaf and bring to
the boil. Reduce the heat and simmer gently for 15
minutes, until the vegetables are cooked and tender.
Remove the bay leaf.
3 Liquidize the soup in batches in a blender or food
processor until smooth. Return to the pan and stir
in the orange zest and juice. Season with salt and
pepper, stir in the parsley and reheat.
4 Ladle the hot soup into serving bowls. Serve
immediately.
4|
1 Season the steaks with salt and pepper
2 Spray pan with oil and cook mushrooms, tomatoes
and onions gently unti starting to soften, stirring
frequently. Cook for 3 – 4 minutes. Push vegetables
to the side of the pan and spray with oil to avoid
burning.
3 Turn up the heat and add steaks. Cook 2 -3 minutes
each side. Remove steaks to serving plates.
4 Add wine to pan and allow to bubble, stirring and
scraping in onions, mushrooms and tomatoes and
pan juices. Take Pan off heat and stir in fromage frais.
5 Top each steak with half the sauce. Serve with a
selection of No Check vegetables
White Chocolate Pavlova
4 med egg whites
175g caster sugar
350g fat-free natural fromage frais or 0%
Greek-style yoghurt
300g mixed summer fruits,
e.g. strawberries,
raspberries, blueberries, redcurrants,
pomegranate seeds, sliced kiwi fruit
1 tbsp icing sugar
30g white chocolate, broken into pieces
SERVES
six
8
1
1 Line a large baking sheet with some non-stick paper. Draw
a 20cm diameter circle on it. Preheat the oven to 140°C, gas
mark 1.
2 Whisk the egg whites in a clean, dry bowl until theyare stiff,
taking care not to over-beat them. Gradually add the caster
sugar, a little at a time, beating well between each addition,
until the remingue is glossy.
3 Spoon most of the meringue on to the circle on the baking
parchment, spreading it out evenly. Place spoonfuls of the
remaining meringue around the edge of the circle, swirling
them attractively.
4 Cook the pavlova in the preheated oven for 1¼ hours, then
turn off the oven and leave until it is cold. Peel the backing
paper off the pavlova and place on a serving plate. Put the
fromage frais in the centre and top with the berries or fruits.
Dust with icing sugar.
5 Melt the white chocolate in a basin over a pan of gently
simmering water. Drizzle the melted chocolate over the top
of the pavlova and fruit.
Tip
In winter, use sliced kiwi fruit or pomegranate seeds instead of
summer fruits. Greek 0% fat plain yoghurt can be substituted for
the fromage frais.
Leftover Makeover Christmas
If you’re entertaining friends and family on Boxing day or over the festive season, this
light and special three-course menu would be the perfect way to use up your leftovers.
Salmon Salade Niçoise
SERVES
four
200g thin green beans, trimmed
200g baby new potatoes
2 handfuls of crisp cos or baby gem lettuce leaves
300g cherry tomatoes, halved or quartered
4 hard-boiled medium eggs, cut into quarters
300g leftover cooked salmon, skinned, boned and cut into chunks
16 black olives
1 tsp capers
5 tbsp oil-free vinaigrette dressing
1 garlic clove, crushed (optional)
2 tbsp chopped parsley
A Scottish Slim
mers - style
Christmas
Dinner!
12 17
1 Cook the green beans in a pan of boiling water
for 2 minutes, then drain and cool under
running cold water.
2 Cook the new potatoes in boiling water, until
just tender. Drain and cut into large chunks.
3 Put the salad leaves, tomatoes, beans, potatoes, eggs, salmon, olives and capers in a large
shallow bowl.
4 Mix together the vinaigrette dressing with the
garlic (if using) and pour over the salad. Toss
everything gently together, then sprinkle with
parsley and serve.
We’re guessing that Christmas Day
will be one of your “Social Days” when
you won’t be counting Checks for your
special meal – but it’s not hard to make
some Check savings without really
trying.
Turkey or chicken breast are good low-fat
choices. If trimmed of visible fat, leg of pork,
gammon or topside of beef are also low. Duck
and goose are higher.
Turkey &
mushroom risotto
SERVES
four
A spoonful of Paxo-type stuffing is lower
than a spoonful of sausage meat-based
stuffing.
16 3
Low-fat oven-bake roasts, such as McCain’s
Home Roasts, will save a couple of Checks
over home-made roasties. Parsnips work
very well if par-boiled and roasted with
just a spray of oil. Steer clear of goose or
duck fat!
spray oil
1 large onion, finely chopped
2 garlic cloves, crushed
pinch of chilli powder
350g chestnut mushrooms, sliced
250g Arborio risotto rice
800ml hot chicken or vegetable stock
pinch of saffron threads (optional)
300g leftover cooked turkey meat, skinned and
diced
4 ripe tomatoes, skinned and chopped
salt and freshly ground black pepper
4 tbsp virtually fat-free fromage frais
4 tbsp finely chopped parsley
4 teaspoons grated Parmesan cheese
1 Lightly spray a deep frying pan with oil and
place over a low heat. When the pan is hot, add
the onion and garlic and cook gently for 5–10
minutes, until softened and golden. Stir in the
chilli powder.
2 Add the mushrooms and cook gently for 2–3
minutes. Add the rice and stir until all the grains
are glistening, then quickly add a little of the hot
stock with the saffron (if using).
3 Bring to the boil and then reduce the heat to
a simmer and stir in the cooked turkey and
tomatoes. Cook for 15–20 minutes, adding more
stock from time to time, until the rice is plump
and tender and all the liquid has been absorbed.
4 Take the pan off the heat, season to taste, and stir
in the fromage frais and chopped parsley. Serve,
sprinkled with grated Parmesan, with a crisp
salad or green vegetables.
When making gravy from meat juices,
strain off as much fat as possible. Each
tablespoon of fat is 5 Checks. Low-fat
gravy granules such as Bisto Best make
low-fat, low-Check gravy. For 1 Check
you can make it more special by stirring
in a tablespoon of sherry or a couple of
tablespoons of wine.
It’s hard to find low-fat chipolata sausages,
so grill well to extract as much fat as you
can. Choose the leanest streaky bacon you
can find, or trim well, and grill well.
Xmas pudding
ice cream Fill your plate with lots of lovely fresh
no-Check veg!
SERVES
four
8
4
200g ready-made low-fat custard
200g virtually fat-free natural fromage frais
115g leftover Christmas pudding, crumbled
30g glacé cherries, chopped
good pinch grated nutmeg
2 tbsp brandy
150g raspberries or strawberries
1 In a bowl, mix together the low-fat custard and fromage frais.
Stir in the crumbled Christmas pudding, glacé cherries, nutmeg
and brandy.
2 Transfer the mixture to a plastic container and cover with a lid.
Place in the freezer and freeze for 3–4 hours, beating well once
every hour.
3 Soften the ice cream for 10–15 minutes in the refrigerator
before serving with fresh berries.
An individual 100g Christmas pud usually
has around 12-14 Checks – if you love it,
have it, but if it’s not your favourite, check
out the supermarket for other alternatives
which could be a bit lower. Some of the
“diet” puds are yummy and often only
around 6 Checks a portion.
Be cautious of tasty toppings! 1 level tablespoon of double cream is 2.5 Checks.
A heaped teaspoon of brandy butter is
around 3 Checks. 1 level tablespoon of
single cream or half-fat crème fraîche
just 1 Check.
Enjoy a glass of champagne at Christmas –
but be careful! Too much bubbly can lead to
over indulgence of left-overs!
|5
Seasonal Sips!
Skinny Christmas Margarita
25ml/1fl oz fresh pink grapefruit juice
2 tsp pomegranate syrup
25ml/1fl oz tequila blanco
one
3
0
Mix all ingredients
together and serve over
crushed ice
Christmas Cranberry Kick
100ml vodka
200ml light cranberry juice
200ml sugar-free lemonade
SERVES
SERVES
2
four
0
Mix all ingredients
together and serve over
crushed ice
Cheers
Checks fat g
Mulled Wine
300ml water
300ml orange juice
6 cloves
2 cinnamon sticks
thinly sliced lemon
75cl bottle of red wine
8 tbsp brandy or rum
granulated sweetener, or to taste
Slimmer’s satin
410g can half-fat evaporated milk
2 sachets low-calorie chocolate drink powder
4 tbsp brandy.
SERVES
ten
4
0
Place all ingredients in a
saucepan and heat gently.
Do not allow to boil.
Strain into a jug and stir
in 1-2 tsp sweetener, and
brandy or rum. Serve hot.
SERVES
eight
3 2.5
In a blender, whizz together
the half-fat evaporated milk,
low-calorie chocolate drink
powder and 4 tbsp brandy.
Store covered in the fridge up
to 3 days. Stir before serving.
Advocaat, 25ml
3
2
Amaretto Disaronno, 25ml
4
0
Babycham, 100ml
2
0
Bacardi Breezer Half Sugar, 275ml
4
0
Bacardi Breezer, 275ml
7
0
Bailey’s Irish Cream, 50ml
7
7
Bailey’s Mini, 70ml
9
9
Beer, lager, cider, average strength, 440ml can
6
0
Beer, lager, cider, average strength, half pint
4
0
Champagne or Cava, 125ml glass
4
0
Dry Cider, 275ml
4
0
Eisberg alcohol-free wine, 125ml glass
1
0
Malibu, 25ml
2
0
Magners Light, 330ml
4
0
Port, 50ml
3
0
Red Square Reloaded, 275ml
9
0
Schloer Berry Punch, 100ml
2
0
Sherry, cream or sweet, 50ml
3
0
Sherry, dry, 50ml
2
0
2.5
0
7
0
2.5
0
Spirits: brandy, gin, rum, vodka, whisky, 25ml
2
0
Spirits: brandy, gin, rum, vodka, whisky, 35ml
3
0
Strongbow Sirrus 275ml
5
0
Tia Maria, 25ml
3
0
Wine, average for all types, 125ml glass
4
0
Wine, average for all types, 175ml glass
5
0
WKD Blue/Orange/Red, 275ml bottle
8
0
Sherry, medium, 50ml
Smirnoff Ice 275ml
Southern Comfort, 25ml
66 ||
Festive Ex tra Specials!
Try and plan which treats you’ll have – then look forward to eating them, and relish without guilt!
Party Foods
Nibbles
Bombay mix, 1 handful, approx. 20g
Brazil nuts, 1
Cocktail gherkins
Cocktail olives, 5
Dates, 1 dried
Dates, 1 large medjool
Figs, 1 large dried
Mixed pickles
Peanuts, 1 handful, approx. 25g
Pickled onions
Pickled red cabbage
Pistachio nuts, 10
Roast chestnuts, 6
Silverskin onions
Tortilla chips, 2
Walnuts, 1
4
6
1
2.5
no-Check
1
3
1
0
2
0
2
0
no-Check
6
13
no-Check
no-Check
2.5
6
4
2
no-Check
1
1
1.5
4
Breadstick
Buffet pork pie, half
Chicken drumstick, skin removed
Chicken drumstick, with skin
Chicken tikka/satay stick
Cocktail sausage
Garlic dough ball
Mini beef burger in a bun
Mini Cornish pasty
Mini custard-filled eclair
Mini duck spring roll
Mini fruit tart
Mini onion bhaji
Mini pakora
Mini pavlova
Mini pizza
Mini prawn toast
Mini quiche
Mini samosa
Mini Thai fishcake
Party egg
Prawn wonton
Salmon & cream cheese pinwheel
Sausage roll, bitesize
Sausage roll, cocktail
Vol au vent, bitesize
Vol au vent, cocktail
1
6
3
4
1
1.5
2
5
3
3
2
3
2.5
2
2.5
1.5
2
3
2.5
1.5
3
1.5
1
2
3
2
3
0
11
2
5
0.5
3
2
5
4
5
2
3.5
3
2.5
3
1.5
4
5
3
1.5
4
2
1.5
3
5
3
4
3
4
2
10
10
3
3
8
3
7
4
2.5
8
1
8
1
6
6
2.5
7
7
5
6
9
3
6
6
3
10
1
12
0
Sweet Treats
Chocolate brazils, 1
Chocolate tree decoration, approx. 20g
Chocolate, 1 from a box, average
Christmas cake with icing, 75g medium slice
Dundee cake, 75g medium slice
Ferrero Rocher chocolate, 1
Lindor chocolate truffle, 1
Mince pie, 1 average
Mini mince pie, 1 average
Panettone, 50g slice
Shortbread finger, 1
Shortbread petticoat tail, 1
Stollen, 1 individual slice
Sugared almonds, 1
Tunis cake, 50g thin slice
Turkish delight with powdered sugar, 1 cube
|| 77