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Christmas bran cake
Syns: 11 Syns for the whole cake!
You will need:
5 Scan Bran
2 beaten eggs
1 tbsp golden syrup
2 level tbsp mincemeat
5 level tbsp sweetener (or to taste)
1½ tsp mixed spice
Grated zest of a lemon for extra zing (optional)
Method:
1.1Soak the Scan Bran in boiling water to soften. Then drain and mash.
2.2Mix all the ingredients together thoroughly.
3.3Pour the mixture into a microwavable bowl and microwave for around 6 minutes. When cooked the cake will be springy to the touch and will have pulled away from the side.
Chef’s tip: Top with quark flavoured with brandy essence for a cold dessert. For a hot pud, enjoy with low fat custard (1 Syn per 2 level tbsp) or very low fat fromage frais/Müllerlight yogurt for Free!
 
Onion bhajis
Syns: 5 Syns for all the bhajis on Green or Extra Easy, 13 Syns on Original
You will need:
5 Scan Bran
1/3 cup hot water
1 egg, beaten
1 large (8oz/227g) potato
1 large onion
2 cloves garlic
3 tbsp curry powder
1 tsp turmeric
Fry Light
Method:
1.1Crumble the Scan Bran until it resembles breadcrumbs.
2.2Add the water and egg and soak for 10 minutes.
3.3Peel and grate the potato and peel and chop the onions and garlic.
4.4Mix with the Scan Bran mixture. *
5.5Add the curry powder, turmeric & seasoning.
6.6Shape into bhajis.
7.7Fry in Fry Light until cooked.
 
Scan Bran Scotch eggs
Syns per Scotch egg: 1 Syn on Original & Extra Easy, 6 Syns on Green
Syns per half Scotch egg: ½ Syn on Original & Extra Easy, 3 Syns on Green
You will need:
5 hard boiled eggs
8 pack Morrisons*Eat Smart Less Than 3% Fat Pork Sausages
½ oz/14g flour to dust hands only
3 eggs, beaten
2 Scan Bran, crushed
Method:
1.1Hard boil 5 eggs. Cool in running water, then take off the shells.
2.2Skin the sausages, cut through skin lengthways and take out the meat.
3.3Using a little of the flour to dust hands, take 1½ sausages and roll into a ball. Then press out to 4½†diameter.
4.4Place a boiled egg in the centre and form the meat around the egg to cover it completely.
5.5Repeat until all 5 are covered.
6.6Beat the 3 eggs in a basin for the coating.
7.7Dip the meat-covered eggs into the beaten eggs and then into the crushed Scan Bran.
8.8Place on a baking tray, spray the scotch eggs with Fry Light and cook in the oven for approximately 15/20 minutes at 200°C/Gas Mark 6.
9.9When cooked, allow to cool, then cut in half and serve.
 
Scan Bran pizza
Syns:
10 Syns for the whole pizza!
You will need:
4 Scan Bran
Chicken stock
½ tin chopped tomatoes
½ onion, finely sliced
1 garlic clove, crushed
½ tsp sweetener
28g cheddar cheese
3 tbsp Quark
¼ tsp Coleman's mustard powder
Schwartz seasoning
Method:
1.1Soak 4 Scan Bran in a little hot chicken stock.
2.2When the stock has soaked in and the Scan Bran is soft, mash.
3.3Form the Scan mash into a pizza shape, placing on a baking tray covered in baking parchment.
4.4Cook in a medium oven until crisp.
5.5Place the chopped tomatoes in a microwavable dish along with the onion, garlic and sweetener.
6.6Cook on medium heat until the sauce is thickened.
7.7Finely grate 28g cheddar cheese and mix into at least 3 tbsp Quark.
8.8Add mustard powder and a couple of shakes of Schwartz seasoning.
9.9Mix well and leave to stand to allow the quark to absorb all of the flavours.
10.10Pile the tomato sauce mixture onto the crisp base and blob the cheese mixture over.
11.11Heat in a hot oven until the cheese has browned.
 
Quorn mince & Scan Bran loaf
Syns: 5½ Syns for the whole loaf!
You will need:
5 Scan Bran
1 large onion, finely chopped
2 cloves garlic, finely chopped
6oz/170g mushrooms, chopped
1 pack Quorn Mince
1 jar passata
2 eggs
¼ pint chicken or vegetable stock
1 tbsp Worcestershire sauce
1 tsp mustard
1 tsp mixed dried herbs
Salt & pepper
Method:
1.1Crumble the Scan Bran and soak in enough hot water to moisten them. Leave for 10 minutes.
2.2Add the onions, garlic, mushrooms and Scan Bran to the Quorn mince.
3.3Beat the eggs and add to the mixture.
4.4Add the passata, stock, Worcestershire sauce, mustard, herbs, salt and pepper.
5.5Mix together and place in an oven proof dish, cook at Gas Mark 5/200ºC until golden and firm to the touch.
 
Quorn mince & Scan Bran loaf
Syns: 5½ Syns for the whole loaf!
You will need:
5 Scan Bran
1 large onion, finely chopped
2 cloves garlic, finely chopped
6oz/170g mushrooms, chopped
1 pack Quorn Mince
1 jar passata
2 eggs
¼ pint chicken or vegetable stock
1 tbsp Worcestershire sauce
1 tsp mustard
1 tsp mixed dried herbs
Salt & pepper
Method:
1.1Crumble the Scan Bran and soak in enough hot water to moisten them. Leave for 10 minutes.
2.2Add the onions, garlic, mushrooms and Scan Bran to the Quorn mince.
3.3Beat the eggs and add to the mixture.
4.4Add the passata, stock, Worcestershire sauce, mustard, herbs, salt and pepper.
5.5Mix together and place in an oven proof dish, cook at Gas Mark 5/200ºC until golden and firm to the touch.
 
Ginger cake
Syns: 13 Syns for the whole cake!
You will need:
5 Scan Bran
2 level tbsp black treacle
2 level tbsp golden syrup
3–4 tbsp sweetener
2 beaten eggs
2 tsp ground ginger
Method:
1.1Break Scan Bran into small pieces and soak in warm water until soft but not soggy.
2.2Combine the rest of the ingredients and mix well.
3.3Add Scan Bran and combine, reducing any large lumps.
4.4Place in a microwavable dish and cook for approximately 3–4 minutes. Check half way through.
5.5Serve hot with virtually fat free fromage frais or leave until cold and cut into slices.
 
Scan Bran Ferrero Rocher
Syns: 26 Syns for 30, 1 Syn each
You will need:
8 Scan Bran
4 level tbsp Nutella
1 level tbsp Golden Syrup
1 tbsp water
Method:
1.1Place the Scan Bran into a food processor and reduce to crumbs.
2.2Mix all ingredients into the crumbled Scan Bran and divide up into petit four cases.
3.3This should make 30 'Rochers'.
Variation: Try replacing Nutella with white chocolate spread and adding 2oz/57g chopped fresh apricots.
 
Oatbran/Scan Bran cake
Syns: 5 Syns for the whole cake!
You will need:
5 Scan/Oat Bran
1 Müllerlight yogurt
2 eggs
¼ tsp baking powder
5 tbsp sweetener or to taste
1 tsp cinnamon
Method:
1.1Cover the Scan Bran with boiling water to soften.
2.2Mix all the ingredients together and microwave for approximately 7 minutes.
 
Banana cake
Syns: 18 Syns for the whole cake.
*
You will need:
3 Scan Bran
2 Weetabix
1 banana
1 tsp each of ginger, all spice and cinnamon
1 tbsp mincemeat
1 tbsp honey
Artificial sweetener
3 eggs
Fry Light

Method:
1.1Soften Scan Bran in a little warm water, then mix with crumbled Weetabix.
2.2Mix in mashed banana, the spices, mincemeat, honey and sweetener.
3.3Beat the eggs and stir into mix.
4.4Lightly spray a baking tin with Fry Light and line with parchment paper. Place the mixture in the tin and cook at 175ºC/Gas Mark 4 for 20 minutes.
 
how many syns can you eat a day? I dont really need to loose weight but just interesed :)
 
Scan Bran raspberry and chocolate cake
Syns: 11 Syns for the whole cake - that's just one Syn per slice!
You will need:
5 Scan Bran (or Oat Bran)
2 large carrots, finely grated
3 or 4 tbsp artificial sweetener (or to taste)
2 sachets of Options Belgian Chocolate
150g frozen raspberries
3 eggs, beaten

Method:
1.1Pour boiling water over the Scan Bran and leave for 1 minute so that it softens, then drain and mash.
2.2Blend the Scan Bran, carrot, sweetener and Options, mixing very thoroughly. Stir in the frozen raspberries. Then add the beaten eggs and stir until completely mixed. Transfer the mixture into a microwaveable dish – about 6½in/16cm in diameter.
3.3Microwave on high for about 15 minutes, or until cooked. The end product should be reasonably moist.
 
Scan Bran black forest gateau
Syns: 11 Syns for the whole cake or 11½ Syns using cocoa
You will need:
5 Scan Bran (or Oat Bran)
2 large carrots, finely grated
3 or 4 tbsp artificial sweetener (or to taste)
2 sachets of Options Belgian Chocolate OR 1oz/28g cocoa powder
150g frozen cherries
3 eggs, beaten

Method:
1.1Pour boiling water over the Scan Bran and leave for 1 minute so that it softens, then drain and mash.
2.2Blend the Scan Bran, carrot, sweetener and Options/cocoa powder, mixing very thoroughly. Stir in the frozen cherries. Then add the beaten eggs and stir until completely mixed. Transfer the mixture into a microwaveable dish – about 6½in/16cm in diameter.
3.3Microwave on high for about 15 minutes, or until cooked. The end product should be reasonably moist.

Note: The cocoa makes it darker, but for a really dark-coloured gateau add 1 teaspoon of black food colouring.
 
Scan Bran pineapple cake
Syns: 9 Syns for the whole cake
You will need:
5 Scan Bran (or Oat Bran)
2 large carrots, finely grated
3 or 4 tbsp artificial sweetener (or to taste)
1 tsp of ground all-spice (or to taste
150g can of pineapple pieces
3 eggs, beaten

Method:
1.1Pour boiling water over the Scan Bran and leave for 1 minute so that it softens, then drain and mash.
2.2Blend the Scan Bran, carrot, sweetener and all-spice, mixing very thoroughly. Stir in the pineapple. Then add the beaten eggs and stir until completely mixed. Transfer the mixture into a microwaveable dish – about 6½in/16cm in diameter.
3.3Microwave on high for about 15 minutes, or until cooked. The end product should be reasonably moist.
 
Scan Bran ginger cake
Syns: 9 Syns for the whole cake
You will need:
5 Scan Bran (or Oat Bran)
2 large carrots, finely grated
3 or 4 tbsp artificial sweetener (or to taste)
2 tsp ground ginger
1 tsp of ground all-spice (or to taste)
1 tsp cinnamon
28g finely chopped stem ginger
3 eggs, beaten
Method:
1.1Pour boiling water over the Scan Bran and leave for 1 minute so that it softens, then drain and mash.
2.2Blend the Scan Bran, carrot, sweetener, ground ginger, all-spice, cinnamon and stem ginger, mixing very thoroughly. Then add the beaten eggs and stir until completely mixed. Transfer the mixture into a microwaveable dish – about 6½in/16cm in diameter.
3.3Microwave on high for about 15 minutes, or until cooked. The end product should be reasonably moist.
As well as delicious cakes and bakes, you’ve been achieving fabulous success by swapping Healthy Extras like wholemeal bread and cereal for Scan Bran a few times a week. Here are some top topping ideas...
1. Stilton spread: Mix quark with 28g crumbled stilton (Healthy Extra ‘a’ choice) and leave in fridge overnight to flavour the quark.
2. Melted Cheddar cheese (28g is a Healthy Extra ‘a’ choice) and grilled bacon.
3. Tuna mixed with very low fat mayo and spring onion
4. Cottage cheese and sliced pineapple.
5. Sliced Mozzarella (42g is a Healthy Extra ‘a’ choice) with roasted tomatoes and fresh basil.*
6. Sliced Quorn sausage and tomato
7. Laughing Cow Light cheese spread (5 triangles are a Healthy Extra ‘a’ choice), sliced ham and tomato.
8. Home made Free houmous: chickpeas blended with garlic, lemon juice and fat free natural fromage frais.
9. Home made Free tzatziki – fat free natural yogurt mixed with finely chopped cucumber, garlic, mint and a dash of lemon.
10. Cooked and chopped chicken mixed with fat free fromage frais and ½ tsp mustard powder.
 
Curly Wurly Scan Bran cake
Syns:12 Syns for the whole cake!
You will need:
4 Scan Bran
2 eggs
3 or 4 tbsp sweetener (to taste)
1 sachet Belgian Choc Options
26g Curly Wurly bar
Method:
1.1Soak the Scan Bran in boiling water to soften. Then drain and mash.
2.2Beat the eggs and stir into mix, along with the sweetener and Belgian Choc Options
3.3Chop the Curly Wurly into pieces and add to the mix
4.4Pour the mixture into a microwavable bowl and cook for around 6 minutes. When cooked the cake will be springy to the touch and will have pulled away from the side.
*
Tip: For those who don’t have a microwave, you can cook the cake on 200°C/Gas Mark 6 for approximately 30 minutes
 
These recipes sound so nice. Is there an online thing you can follow like Weight Watchers rather than going to a meeting? I lost quite a lot of weight last year by doing a very low calorie diet but then I moved in with the OH and found it too hard to stick at.
 
Do you think being 5foot9 and between 8 stone 12 pounds and 9 stone is over weight?

I dropped down to 8 stone 6 last week but this was due to stress over hector
 
beaverstar said:
These recipes sound so nice. Is there an online thing you can follow like Weight Watchers rather than going to a meeting? I lost quite a lot of weight last year by doing a very low calorie diet but then I moved in with the OH and found it too hard to stick at.
Click to expand...

Hiya Hun
It is much better than Weight Watchers as its not as restrictive. You get lots of free foods then your healthy extras which is things like milk, cheese, cereal, bread, cereal bars etc then your syns which are the treats you fancy.
You dont have to count calories etc or weigh out much so its really easy to stick to.

You can go to meetings or do it online via body optimise. Here is a link...

http://www.slimmingworld.com/
 
My problem is my oh eats a lot yet is so thin, so sometimes he'll have tea and then snack all evening and I sometimes end up joining him for the sake of it! This looks like something he could do as well which would really help me out. Just looked at the body optimise online section, I think my mum did this last year so I'm going to raid her books and once Christmas is over and done with I'll have a go!
 
beaverstar said:
My problem is my oh eats a lot yet is so thin, so sometimes he'll have tea and then snack all evening and I sometimes end up joining him for the sake of it! This looks like something he could do as well which would really help me out. Just looked at the body optimise online section, I think my mum did this last year so I'm going to raid her books and once Christmas is over and done with I'll have a go!
Click to expand...

my hubby is the same hun, he has his own lunch at work full of sarnies, crisps and chocolate but in the evenings I make us a lovely sw friendly meal which he really does enjoy.
If I fancy snacks then i have fruit or yogurt etc and maybe a cereal bar with a cuppa. x
 
My Mum has brought a vegetabel curry in from the farm shop. Appears to be low fat but cant get on the SW site at the mo for my syns calculator.

Does this sound synful?

per 400g pack
Cals -144
protein 5.9
fat 2.8
carbs 23.8

Its mainly vege and tomatoes, spices and curry paste 3% which does contain some oil.

Its a ready meal but a low fat one but I find SW can be strange with its syns in things - wonder if the carbs are too high in this to keep it lower syns.
 
alisont said:
My Mum has brought a vegetabel curry in from the farm shop. Appears to be low fat but cant get on the SW site at the mo for my syns calculator.

Does this sound synful?

per 400g pack
Cals -144
protein 5.9
fat 2.8
carbs 23.8

Its mainly vege and tomatoes, spices and curry paste 3% which does contain some oil.

Its a ready meal but a low fat one but I find SW can be strange with its syns in things - wonder if the carbs are too high in this to keep it lower syns.
Click to expand...

Hi Alison
the calories sound good to me. But it might be worth checking it on the syns calculator when you can for a more accurate reading.
Another way to work out syns if the food doesnt have a free food allowance is 20 syns = 1 syn!
This meal though probably has some free food allowance so would be lower ;)
x
 
Christmas in the So Good Household!

Christmas in the Sogood household (what's yours like?)



It’s Christmas morning, the children are up and it’s only 6am, Mrs Sogood didn’t get to bed until 1am – after eating Santa’s mince pie and drinking his glass of sherry, not to mention (for a bit of speed food) eating Rudolph’s carrot



She puts on the kettle and makes a cup of milky coffee and adds just one spoonful of sugar.



Presents opened in record time, she decides to have breakfast. Bran Flakes and 1 Ryvita is her first HEB of the day. She tips them into a bowl then remembers to check the weight. Yes, just as she thought, well over an ounce. She takes out the extra and puts them in her mouth. She sloshes on the milk and adds a spoonful of sugar to sweeten. As it’s Christmas day she treats herself to a small glass of fresh orange juice. The children only want toast, so she butters 4 slices, cuts off the crusts and without thinking, eats them.



Mid morning while preparing the veg, she enjoys a glass or two of champagne……well, it is Christmas! For lunch, Mrs Sogood enjoys a starter of melon and prawns on a bed of lettuce, with a drizzle of sauce. For the main course, she has mashed potato made with a dash of cream, roast potato and parsnips cooked in the turkey fat, sprouts, broccoli, carrots, cauliflower, turkey (113gms), pickled onions, a dollop of stuffing, home made gravy and 1 tablespoon of cranberry jelly. All this washed down with a toast of champagne and a bottle of white wine.



She serves the family with Christmas pudding and hot brandy sauce, testing the sauce to make sure it is piping hot. She feels very virtuous for resisting the pudding! As she clears up, she finishes 2 potatoes from the children’s plates.



Mrs Sogood then prepares the cheese and crackers, just tasting crumbs from each of the 6 cheeses. She allows herself 5 crackers and puts what looks like an ounce of Camembert on her plate as her second HEA. This is enjoyed with a glass of port.



After lunch, the family sits to watch television for a couple of hours. Later, the children open the tin of Roses and give Mum 5 of her favourites (the purple one with the nut in the middle). It’s ok she thinks as she didn’t have any Christmas pudding so this is her reward.



At 7pm she makes turkey, stuffing and cranberry sandwiches. It’s on brown bread, so she counts her second HEB of the day with one mince pie and a smallish slice of Christmas cake for afters. While enjoying the film, out comes the Baileys and after the joy of the day, she allows herself a good slug over ice.



A milky coffee with just 2 After Eight mints finishes off this ‘not too bad’ Food Optimising day.



Mrs Sogood thinks she may have over-done the syns a little, having maybe an extra 20 to 25 on top of the 15 she normally has……….





But here’s the correct count:-



13 syns for the mince pie

3 syns for the 50mls sherry

2 syns for sugar in the coffee (not a level teaspoon)

HEB and 10 syns for Bran Flake

2 x HEA for milk in coffee and on cereal

4 syns for the dessertspoon of sugar on cereal (not level)

13 syns for 100mls fresh orange juice

6 syns for crusts off children’s toast with butter on

11 syns for 2 glasses of champagne (142mls each)

2 syns for drizzle of sauce on prawns

4 syns for cream in mashed potato

18 syns for dollop of stuffing

5 syns for potatoes in oil

3 syns for parsnips in oil

HEB for 113gms turkey

6 syns for gravy

4 syns for cranberry sauce (not level tablespoon)

5½ syns for champagne

30 syns for bottle of white wine

3 syns for testing brandy sauce several times

4 syns for potatoes from children’s plates

5 syns for testing cheeses

10 syns for crackers

6 syns for Camembert

4 syns for 50mls port

17½ syns for Roses chocs

7 syns for 2 slices brown bread

2 syns for cranberry jelly

4½ syns for 2oz turkey

6 syns for stuffing

13 syns for mince pie

15 syns for 2oz Christmas cake

16 syns for good slug of Baileys

3 syns for 2 After Eight mints

3 syns for extra milk

238½ syns

and that’s just Christmas Day……what about Boxing Day and the New Year?
 
Great loss there:)

I am pleased I have lost 1lb this week - only half pound off my club ten now not sure of my chances of losing over the festive spell.

Had our christmas party - everyone loved my homemade hummous and the vegan party pack of 3 different sausages.

Had some wine and won a raffle prize - years subscription to the Slimming World magazine:)

Last time we see our consultant as he is off for 5-6 weeks now as having a tummy tuck, poor chap is in over Christmas and his birthday is Christmas eve too.
 
Well done everyone.
I am on holiday in Egypt at the moment. its all inclusive but ive been going to the gym everyday x
 
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