More About WAHZOE

Chicken and lentil soup made in the Instant Pot (pressure cooker) – a healthy, nourishing meal that will fill you up and make plenty of servings so you can have leftovers for lunch or freeze the rest!

This recipe makes more sauce than you will use (but nutritional count is for all of it, I could not figure a way to adjust it), you can add in more chicken if desired.

Easy to put together and quick to cook and a reminder of time working in and visiting Germany.

This Delicious Pressure Cooker Beef Stew serves 5-8 hungry adults (nutritional value is for 6), and goes great with Buttered Rolls and/or a tossed salad.

If you’ve got leftovers, you can store ’em in the fridge for up to 4 days or freeze for several months. Try this soup for breakfast on a chilly morning, and you’ll never crave a soggy bowl of cereal again!

My Favourite Challah recipe made in a stand mixer

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No pastry in this pie,
You could substitute other cheeses according to your preference

tasty

Each portion is 10 g

Makes 8 cups of flavour base

From the Hairy Bikers Diet books
Makes 4 portions, not 3, ooops

From the second diet book by the hairy bikers
These beany burgers are excellent served warm or cold and they make a welcome addition to a packed lunch, served with a nice crunchy salad and our creamy sauce.

From the hairy Bikers 2nd diet book

From the Hairy Bikers 2nd diet book

Adapted from Jamie Oliver's 15 minute meals book. I have adjusted pack sizes to those most easily available to me.

Wondering why Spark Recipes has nowhere for me to put a lamb dish in main categories. It's not poultry, beef, pork or fish!

And beware, it always takes me longer than 15 minutes to make these meals, but it is still a very quick meal!

These recipes always take me longer than 15 minutes, but for a whole meal, including sides they are still QUICK.

I have adapted this recipe by using normal rice in the microwave, rather than the more expensive 10 minute rice. I have also adjusted some pack sizes to match those I most frequently buy.

these recipes always take me longer than 15 minutes, but they are still QUICK. I have adapted this recipe slightly from the Jamie Oliver 15 minute meals book to match the pack sizes I am able to buy. I also drop the amount of chilli by half. (And even then the recipes are still spicy)

Adapted from the Jamie Oliver 15 minute meals book. I have adapted this recipe to match the pack sizes that we are able to buy. I also switched standard cheddar for 1/3 less fat cheddar.

Adapted from Jamie's 15 minute meals book.

Adapted from the Jamie Oliver 15 minute meals book. I have halved the amount of chilli.

I have adapted this recipe from the Jamie Oliver 15 minute meals book. I have halved the amount of chilli, removed the pine nuts and adjusted the amount of passata to match the pack size we buy.

I have adapted this from the Jami Olver 15 minute meals book. I have changed the amount of chicken to match the pack size we buy and I have used low sodium stock instead of the usual stock cubes.

adapted from Jamie Oliver's 15 minute meals book. I ahve changed the amount of chicken to match the pack size we buy and swapped half of the asparagus in the original for broccoli to reduce cost. I have also halved the amount of fresh chilli

Adapted from the Jamie Oliver 15 minute meals book. I have halved the amount of chilli, adjusted the chicken according to the pack size we buy and swapped the asparagus in the original for green beans.
Also swapped the pancetta in the original recipe for streaky bacon to bring the cost down.

Adapted from Jamie Oliver's 15 minute meals book.
I have altered the amount of chicken to match the pack sizes we buy and lowered the amount of fresh chilli as I always find Jamie's recipes have too much.

bear in mind that oily fish has more fat than white fish, but this is an excellent tasty dish.

I've lowered the amount of lamb in this from the original recipe.

By choosing really meaty sausages (at least 85%) and trimming all skin and fat from the chicken you bring the fat down in this deliciously comforting dish.

Yes, you CAN have lamb curry while trying to loose weight. Especially when you use this recipe from the new hairy Dieters book by the Hairy Bikers.

Adapting the recipe from the Hairy Dieters to use turkey breast steaks instead of chicken.

Use lean beef, cook it without fat and bulk out the potatoes with leeks. And you have a delicious cottage pie. Another recipe from the Hairy Bikers.

By skinning the chicken before marinating and covering it with this intense marinade the Hairy Bikers have triumphed in their new Hairy Dieters book.

Great served with a a fresh watercress or babyleaf salad, OR with another of their recipes for cumin crusted vegetables.

A breakfast recipe from the hairy Dieters book by the Hairy Bikers.
Serve with either thinly sliced bread or thin rye crispbreads.

Low in fat, high in flavour and good to keep in the fridge. Pop a mugful in the microwave if your munchy cravings are about to get the better of you.

Another recipe from the Hairy Bikers new book the Hairy Dieters.
This is a light but tasty recipe and the chicken is brightened up no end by the harissa paste.

Another Hairy Dieters recipe from the Hairy Bikers
The initial recipe wasn't cheesy enough for us though, so we have doubled the amount of cheese and will put up with the extra calories it costs us. In this case, I think it's worth it.

We do love a good stew and we've discovered that you don't need to brown the meat in loads of fat. In this recipe we use lean meat and only a tablespoon of oil and the stew stiff tastes really rich and satisfying.

There's nothing like a bowl of home-made soup on a cold day - it feels properly comforting and sustaining. This hearty soup has a great velvety texture which we both love. Just the thing to chase away our dieting blues.

Who would have thought you could eat lasagne when on a diet? Well thanks to this amazingly clever recipe you can.
The pasta is replaced with sheets of blanched leeks so you can have all the deliciousness without the calorie count.

This makes a really satisfying lunch and its easy to take to work with you in a plastic box. Its low in calories too, as long as you're careful with the dressing. Try the trick of diluting the mayo with some water - works a treat.

This recipe,is low in fat, so you can enjoy a few potato wedges alongside.

Normally you need to be careful about adding cheese to an omelette as it can really pile on the calories. Feta has such strong taste, however, that you can get away with adding very little and still get the benefit of the fab flavour.
Adapted from the Hairy Dieters book by the Hairy Bikers.

This is a brilliant recipe and you'll notice that there's no additional fat needed - all the fat comes from the cborizo, and the tomatoes make it lovely and juicy. A lowjat fiesta of a dish.
Adapted from the Hairy Dieters book by the Hairy Bikers

Rich, Creamy Chicken Korma is usually forbidden territory when watching your weight. The Hairy Bikers, in their new diet book have reduced the fat considerably.

The serving size (and therefore number of servings) will depend on the size of your waffle maker.
For the waffle maker I have, I use just under half a cup of mixture and it makes about 8 waffles. Each waffle cooks for 95 seconds in my waffle maker and I have that written on the top of the machine in permanent marker.

You can use any sourdough starter, wholewheat, rye or white, but you do want it to be on the thick side, so when you feed it the night before, use a bit more flour than usual.

Adapted from the Hairy Bikers big Book of Baking

Adapted from the Hairy Bikers Big Book of Baking

Adapted from the Hairy Bikers Big Book of baking
Dropped the butter content just a bit. Going to try and drop it further next time I make them to see how low we can take it and still get a workable cookie.

Adapted from Jamie Oliver's 30 minute meals book

Adapted from Jamie Oliver's 30 minute meals book

Adapted from Jamie Oliver's 30 minute meals book

Adapted from Jamie Oliver's 30 minute meals.

A Hairy Bikers Recipe

You can change up the vegetables to fit what you have available.
Nutritional info will change a bit but not all that much.

SOME SERVING OPTIONS:
Serve with oatmeal or cooked brown rice.
Pour over baked oatmeal.
Sprinkle the top with unsweetened coconut flakes and or chopped pecans
Add sliced bananas, raisins or chopped nuts
Substitute pears for the apples.

Nutritional info is for 1 10gram piece

If you are making a lot of marmite sandwiches for a kids party, or like to eat marmite on toast every day, this can be kept in the fridge ready made up.

used to cook this all the time when my kids were little. It's even better, cold the following day!

Serve over boiled rice

Gingerbread improves with keeping and is best made 2 - 3 days before eating. Store in an airtight container to keep the gingerbread moist until serving.

Could easily lower the calories and fat further by doubling the pasta, adding more veg, but keeping other ingredients in the same amounts and then making it a dish for 6 or even more.

Nutritional info will change depending on which brand of lentil soup you use and the stock is set as a low sodium type.

Adapted from Jamie Olivers 30 minute meals book

Adapted from Jamie Olivers 30 minute meals book.

Reduced the amount of butter and swapped tiger prawns in shells for large peeled prawns.

Adapted from Jamie Oliver's 30 minute meals book.

Using a lower fat single cream alternative instead of the full fat cream he suggests and substituting a chicken stock cube for the full fat fresh chicken stock he suggests.

Adapted from the Ainsley Harriott low fat recipe book!

Adapted from a recipe on the BBC Food website.
It might be a good switch to use grainy mustard instead of the dijon.

Adapted from the Ainsley harriott low fat book.
I have swapped the oil to oil spray and the stock to a low sodium stock.
Cassoulet is a wonderful hearty dish from the Languedoc region of France. Meat, beans and spices are braised until tender and the dish IS topped off with crunchy breadcrumbs. Like paella, it can be made in many different styles. This version is quick and low fat.

Adapted from the Ainsley Harriott low Fat book.

Serve with green beans

Serve with rice or noodles.

Nutritional info is for using plums but you can use any ripe fruit. These work particularly well with apricots.

This recipe refers to another recipe for the challah dough and uses that to make the muffins.
http://recipes.sparkpeople.com
/recipe-detail.asp?recipe=1169734

From the bread in 5 minutes a day style of bread making.

Each 1 pound of dough can further be made into either plain loaves or other recipes.

Adapted from the mutton curry in Economy Gastronomy.
I have taken out the coconut milk (was only 3 tbsp anyway and who wants to open a whole tin to just use that much)
and swapped oil for spray oil.
You could add a few drops of coconut essence if you can find it which I can't.

(Serving of this is actually 1 pound of dough to be used in other recipes)

Delicious with a cup of Mexican coffee, this rich-tasting cocoa cake features the cinnamon and almond flavours of traditional Mexican chocolate. For an extra treat, top each serving with lean, lightly spiced whipped cream.

Adapted from the Ainsley Harriott low fat cookbook. Check it out if you are a UK Spark member.

You can buy minced chicken easily in the shops now. However, ring the changes and try using minced turkey too - it's really lean and low in fat. Just because it's a healthy option doesn't mean the burger will be small. This burger is big on size, style and, of course, taste.

Adapted from the Ainsley Harriott low fat cookbook.

Now here's a delicious low-fat fruity chicken feast. Sometimes when you combine certain foods and they work well together the finished dish is a real delight. Chicken and pineapple work beautifully together, especially with the added flavour of salad onion.

A Bolognese sauce recipe using a portion of the Economy Gastronomy Basic Beef Mince Mixture.
http://recipes.sparkpeople.com
/recipe-detail.asp?recipe=1125818

Adapted from the Ainsley Harriott Low fat Cookbook. Any UK Spark members should borrow it from their local library, which is where i got it from.

Make up the marinade the night before, add the chicken and leave overnight - it'll leave you time to relax with your guests. If the weather's not on your side, simply cook under the grill.

Makes 12 skewers

Adapted from the Ainsley Harriott Low fat Cookbook, and excellent resource for Uk members of Spark.

Why not make double the quantity and freeze half at the end of step 3 for a later date? You could also make them using smoked cod, or a combination of smoked cod and haddock.

This recipe is not used as is, it is made in bulk to then go on to be further turned into other recipes.
Each 3 lbs of minced beef (ground) becomes enough for 4 or 5 lots of meals for 4 people.

A Bolognese sauce recipe using a portion of the Economy Gastronomy Basic Mince Mixture.
http://recipes.sparkpeople.com
/recipe-detail.asp?recipe=731380

Adapted from the Ainsley Harriott low fat recipe book.

I have lowered the oil in the rub. If this makes it seem too dry. Spray a little spray oil over the fillets before baking but I have never needed to.

Adapted from a recipe in the Ainsley Harriot low fat cookbook.

I have reduced the amount of chilli in the recipe, reduced the oil in the salsa and swapped wasabi for mustard.

ADAPTED from a recip in the Ainsley Harriot low fat cookbook.

Excellent book to look out for for UK members, particularly if you like spicier foods.

I have lowered the amount of chilli in this recipe and lowered the salt too.

ADAPTED from a recipe in Ainsley Harriots low fat cookbook.

It's a great low fat cookbook for the UK Spark Members.

My favourite easy mushroom curry with a few extra tweeks. A little bit more effort and a lot more flavour.

From the Artisan bread in 5 minutes a day book and website
http://www.artisanbreadinfive.c
om
Enough to make 4 loaves.
This dough will store for up to 2 weeks, although it disappears a lot quicker than that and has never made it to 2 weeks in our house.

You can make the dough one day then store it in your fridge until you want to bake a loaf.

If you can't get coconut cream do NOT use creamed coconut neat, it is not the same thing, follow the following quantities.

Advantages!
Creamed coconut can be used to make coconut milk and coconut cream. When exposed to temperatures above 23C, the creamed coconut will liquefy allowing it to mix perfectly with water.
1 part creamed coconut + 5 parts water = coconut milk
1 part creamed coconut + 2.5 parts water = coconut cream

Serves 4 as a side dish (that's how I have the nutritional values set) or 2 as a main dish.

Make stock either the day before or in the morning

The Brioche dough Recipe can be found here but makes enough for 4 batches of this, either 1/4 the recipe or use the rest for other brioche recipes.
http://recipes.sparkpeople.com
/recipe-detail.asp?recipe=1055733

Normally served with jasmine (fragrant) rice. Could also be served with noodles.

A squidgy Square of white chocolate goodness, with no butter or oil and a secret ingredient of Butternut squash (I defy anyone to guess what is in there).

Can be made with ordinary plain flour instead of rice flour but would not then be gluten free.

The Surprise is that these cupcakes have no butter or oil in them, less sugar and less flour, but do use zucchini, and have a hidden spoon of strawberry jam!
If made using rice flour they are also wheat free.

This recipe is not used as is, it is made in bulk to then go on to be further turned into other recipes.
Each 1kg of minced turkey (ground) becomes enough for 3 lots of meals for 4 people.

A pre made pie will never taste as good as the real thing.
You could substitute something lower fat for the double cream, but I'm not sure what to use, so this time I am making it with the cream.

Macaroni cheese with artichoke hearts and bacon

Cook everything up and let everyone help themselves, makes good party food.
Needs 4 hours to marinade the meat, but you can be doing other things during that time.

Yes, you can make bread in just 5 minutes of actual active time a day (rising and baking time is extra)
Each "portion" is 100g for the sake of working out the calories.
I don't have a pizza peel, but do have a large thin metal sheet with no rim and I use that instead.

From the Ministry of Food Book

To make indian use an indian curry paste and omit the fish sauce, to make thai use a thai curry paste.

This green chilli is so delicious, simple to make and a total pleasure to eat. In England, we’re sort of brainwashed into thinking of chilli as just being chilli con carne, but this is completely different and I absolutely love it. I think it’s cleaner, braver and fresher than your average chilli. You can make your own flatbreads or use tortillas, or you can even serve with chapattis or naans instead.

To serve with the green chilli
These flatbreads are a sort of cross between Indian naan breads and Mexican tortillas. They’re used for breakfast, lunch or dinner and carry, complement or mop up whatever is being served with them. Apparently, in the old days, if a Navajo woman couldn’t whip up a batch of fluffy flatbreads, her chances of marrying a decent bloke were pretty low. No pressure! These are brilliantly simple to make.

Adapted from a recipe from the new UK series of Cook Yourself Thin.

I think I got this from Slimming World, not sure though.

This recipe uses the basic braised beef mince recipe found here:
http://recipes.sparkpeople.com/re
cipe-detail.asp?recipe=1125818

Everyone has a version of Chilli Con Carne, this is the Economy Gastronomy version.

Can be served with rice, flour tortillas and bowls of soured cream, grated cheese and chopped avocado.

Will come back later and add instructions etc!

From the Easy Food Magazine January 2010 edition

From January / February Eat In Magazine

From the blue cook yourself thin book

Another secret ingredient recipe. Absolutely no butter, and has beetroot instead. AMAZING! This is a gluten free recipe. You CAN use ordinary flour but the recipe would not then be gluten free.
By Harry Eastwood from Cook Yourself Thin

From the Ministry of Food Book

From the Ministry of Food book

From the Ministry of Food Book

From the BBC Quick Cook Magazine

From the Ministry of Food Book