Author Archives: shadeydaze

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Jamaican Chicken…

Serve 4
  • 4 spring onions, chopped
  • 4 level tsp clear honey
  • 2 red chillies, deseeded and chopped
  • 2 tsp wine vinegar
  • 1/2 level tsp allspice
  • 1/2 level tsp garlic powder
  • 1/4 level tsp turmeric
  • 1 level tsp chilli powder
  • 1 level tsp paprika
  • 1 tsp dried rosemary
  • Salt and ground black pepper
  • 4 x skinless chicken quarters

    1. Preheat the oven to 200°C/180°C Fan/Gas Mark 6.
    2. Put the spring onions, honey, chillies and vinegar in a blender and blend well. Stir in the allspice, garlic powder, turmeric, chilli powder, paprika, rosemary and seasoning.
    3. Cut the chicken quarters in half and place them in a shallow non-metallic dish. Spread the spicy paste over the chicken pieces and set aside in a cool place to marinate for at least 10 minutes.
    4. Bake in the preheated oven for 20 minutes, or grill until the juices run clear and the chicken is cooked with a golden brown crust. Serve with a crisp salad or Free vegetables.


According to the recipe there’s 1 syn per portion


Tip: For an Extra Easy SP day fill at least half of your plate with delicious Speed vegetables or salad, of your choice.


Sausages and Roasted Veggies

INGREDIENTS – amounts will obviously depend on how many you’re feeding.

    3 to 4 sausages
    1 small onion, peeled and quartered
    6 cloves of garlic (skin left on)
    2 to 3 carrots, peeled and quartered (rainbow colored carrots, if you have)
    3-4 sticks of celery
    1 Parsnip
    1/2 bell pepper, sliced
    handful cherry tomatoes
    6 sprigs of fresh thyme
    olive oil
    sea salt and freshly ground black pepper


    1. Preheat oven to 350f. In a large roasting pan add all ingredients except for sausages, olive oil, and thyme. Add a generous splash of olive oil and season with salt and pepper. Toss to combine. Place sausages on top of the veggies along with fresh time. Try not to crowd the veggies or they’ll end up steaming rather than roasting. Place in the oven and roast for 30 minutes or until vegetables are soft or al dente.

In fact you can put any of the veggies you can eat freely so this could be a huge meal if you were feeling super hungry.

Depending on how you use the sausages – if you used them as a HexB this could be a synfree meal

This is a version of this recipe



So to the weigh in – I lost 700grams ..that’s 1.5lbs

So far 5kgs / 10.9lbs in 4 weeks.

I think that’s a good weight loss…not too much – which I know it’s kind of counterintuitive because I want to lose lots of weight but I’m happy that the numbers are consistently going downwards. I know there will be times when there’s a plateau or a gain but I’m trying to be organised and making food the family can eat as a whole so me (or hubby because he does cook) aren’t having to do two meals. There are a few good ones that have been really popular with all of us and are great for doing an easy one pot meal …like the Mediterranean Chicken Orzo (actually I could easily eat that everyday but I know everyone else would get bored so I don’t !).

I switch things around as much as possible, so this week for example we’ve had:

Sausages and Roasted Vegetables (now I could have got low fat sausages but we make our own so I’m living with those and not worrying too much how they effect the old syns – because I have no idea). This meant I could have baked potatoes if I wanted and the others could have Saute potatoes/ wedges / roasties or we could all have something like couscous or rice.

Jamaican Chicken

Tuna Fishcakes

Roast Chicken

Chicken & Pasta

Baked Potato, Ham and Salad

Bacon & Pasta with tomato sauce

This week I’ve tried to keep things simple because we’ve got earthquake repairs being done on the house, our house is officially a building site (literally with the sign at the entrance to the drive and sign in and out protocols set out for everyone visiting). The only thing is while they are doing their thing we are still living in the house……so trying to keep food simple (one pot or quick) so that I can get to it as soon as they leave the site…sorry…. our house Winking smile

Recipes for some to follow…







So to the weigh in – I lost .3kgs ..that’s .6lbs (just over half a pound)

So far 9.4lbs in 3 weeks.

Not as much as previous weeks but I have to admit we had a bit of session with the still the other day and produced quite a lot of booze…so I had a little tasting….not much but I made liquers and they are laden with sugar… I mind the smaller loss?

Absolutely not! I’m losing weight and living at the same time so what’s to mind ?! Rolling on the floor laughing


Im being slack and haven’t written any posts in between this but work has been super busy and we’ve had lambing (18 lambs from out little flock) but I will get onto things when things slow down.

Syn Free Meatball Marinara…


Syn Free Meatballs

  • 380 g Lean Minced Beef (I used Venison because we have a lot of that at the moment)
  • 1/2 small Onion grated
  • 2 cloves Garlic crushed
  • 1/2 tsp Cumin
  • 2 tbsp Fresh Parsley chopped
  • Salt
  • Freshly Ground Black Pepper
  • 1 Egg beaten


  • 2 tins Cirio Tinned Chopped Tomatoes
  • 2 large Carrots
  • 1 Onion
  • 1 stick Celery
  • 4 good sized Mushrooms
  • 1 Courgette
  • 2 to 3 cloves Garlic
  • 1 tbsp Tomato Puree
  • 1 good pinch Dried Oregano
  • 1 good pinch Dried Basil or 1 handful of fresh. chopped basil
  • Frylight
  • 1 Veg stock Cube
  • Freshly Ground Black Pepper to taste
  • Salt to taste

  1. Put the minced beef, onion, garlic, cumin, parsley and seasoning in a large bowl and mix well together. Bind with the beaten egg and then divide into equal portions.
  2. Roll each one into a small ball, using your hands
  3. Finely chop all the veg and garlic, you can blitz it in a food processor for a few seconds
  4. If you’re using an Instant Pot, set it to sauté, and add a few sprays of low calorie cooking spray then the chopped veg. If you’re not using an Instant Pot, just sauté the veg in a frying pan
  5. When the veg starts to soften add the meatballs and continue to cook until they start to brown
  6. Add the chopped tomatoes, tomato puree, stock and herbs to the Instant Pot and set to Slow Cook for 4-5 hours on medium heat (or transfer the veg and meatballs to the slow cooker, along with the chopped tomatoes, tomato puree, stock and herbs and slow cook for 4-5 hours)
  7. Adjust the seasoning if necessary and serve with rice, pasta, or if you’re having an SP Day some butternut squash and courgette spaghetti



So time for the weigh in …dun dun dun….

I’d forgotten how much I like food. Don’t get me wrong the planning of everything sucks but as I’m doing it for the family meals anyway it’s just been getting my head around putting recipes in that suit me and everyone else or can be added to for everyone else….I’m planned up to the 3rd of September so far so that’s not too bad Be right back


So to the weigh in – I lost 2.3kgs ..that’s 5lbs …happy dance.

I’ve eaten loads this week…on the days where I haven’t put in a recipe I’ve had baked potatoes with salad….for dressing I had yogurt with wasabi mixed in it …YUM! (Tell you if you haven’t given it a go – do – because it is lush!).

I remember when I did Slimming World the first time round I lost 7lbs …that was 16 years ago and I was 16 years younger more the point, so I am pleased. 


So onwards and here’s to many more great meals with dropping numbers on the scales…we’ll wait and see.. I’m not being sceptical (truly I’m not) but I know how things can go and it’s the long term results that matter not the initial weight losses.

Chicken & Garlic Casserole…

We had this for dinner tonight….It was nice. It was tonight Chicken, Lemon & Garlic Casserole but the considered opinion was that there should be no Lemon in it (I used preserved Lemons which is maybe where I went wrong but I don’t think the lemon flavour went right). So next time it’s going to be just Chicken and Garlic. Other than that it was good. I used Chicken breasts this time (because it was what I had) next time I will use thighs
because they don’t dry out I dishes like these. I added 500g Orso pasta (looks like big rice)20 minutes before it was due to finish and we had it with beans. The recipe is meant to do 4 but with the pasta added it easily did the 3 of us and I made up 2 takeaway containers so I can take it to work at night.
I actually did ours in the oven (180C) for about 30 minutes not on the stove top but either way would be easy – it just happened I was making other things at the same time.


  • 900 g skinless and boneless chicken thighs
  • 2 onions
  • 2 large carrots
  • 200 g green beans
  • 4 to 5 sprigs of tarragon
  • Low calorie cooking spray
  • 1 bulb of garlic
  • 700 ml chicken stock
  • Salt and freshly ground black pepper




  1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Chop the tarragon.
  2. Spray a large non-stick casserole dish with low calorie cooking spray. Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.
  3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.
  4. Remove from the heat and discard the garlic bulb. Serve sprinkled with tarragon.




Or grate  / peel the garlic and don't remove it.

Moroccan Chicken Stew…

  • Low calorie cooking spray
  • 1 red pepper, chopped
  • 2 carrots, peeled and chopped
  • 1 small onion, chopped
  • 2 cloves garlic, crushed
  • 4 boneless, skinless chicken breasts, cut into chunks
  • 1/2 tsp Ras-el-Hanout seasoning
  • 400 g can chopped tomatoes
  • 1 tsp sweetener
  • 150 ml chicken stock
  • 400 g can cannellini beans, drained and rinsed
  • 100 g frozen peas
  • Salt and freshly ground black pepper

  1. Spray a large non-stick frying pan with low calorie cooking spray, place on a medium-high heat and fry the pepper, carrots, onion and garlic for 5-6 minutes until softened, stirring frequently. Add the chicken and cook for 2 minutes. Sprinkle the ras-el-hanout seasoning over the ingredients in the pan and cook for another 2 minutes. Add the chopped tomatoes, sweetener and stock. Reduce the heat and simmer for 15 minutes, stirring occasionally.
  2. Add the beans and peas. Simmer for another 5 minutes, until the sauce has thickened. Season to taste with salt and pepper and serve.


This according to a pinch of nom is Syn Free.

Tip: If you’re having an Extra Easy SP day try swapping the beans for plenty of Speed Veg . I haven’t really got my head round the Extra Easy stuff just yet I’m kind of sticking to Red/Green.

Syn Free One Pot Mediterranean Chicken Orzo..

We had this tonight…OMG…it was delicious!! The whole family loved it – and that is important to me – it’s important because it means I only need to make one meal and when I’m planning our menu’s (because yes I do that and I write it up on a black board because then they go and look at that rather than keep asking me what’s for tea Winking smile )


  • 6 Chicken Thighs skin removed
  • 1.5 tsp Paprika
  • 1.5 tsp Ground allspice
  • 0.5 tsp Ground Turmeric
  • 1 tsp Salt
  • 1 Onion diced
  • 1 Carrot diced
  • 1 Celery diced
  • 4 Mushrooms sliced – but keep them chunky
  • 6 cloves Garlic left whole
  • 1 handful Cherry Tomatoes
  • 1 Lemon juice only
  • 250 g Orzo
  • 1 handful Flat-leaf Parsley Leaves roughly chopped
  • 500 ml Chicken stock 500ml of water and 1 stock cubes
  • Frylight

  1. Coat the chicken thighs with the paprika, ground allspice, turmeric and salt and leave for 10 mins. In the meantime chop the veg
  2. Spray a large pan with some Frylight and heat gently
  3. Cook the chicken until they start to brown. Turn them over and brow the other sides
  4. Set the chicken aside
  5. Add a few more sprays of Frylight to the pan, then fry off the onion, carrot, celery, garlic and mushrooms until the onion is soft
  6. Add the tomatoes, lemon juice, 100ml of the chicken stock, return the chicken back to the pan and place in the oven with a lid on (or covered with foil) for 30 mins at 180C
  7. Carefully remove the pan from the oven, add the orzo, parsley and the rest of the stock, stir, and return to the oven for 20 mins – with the lid off!!!

I’ve got quite a few recipes from here…the information has been invaluable and the Facebook page it great for support, getting together with others to share /ask questions…


  • Serves 1
  • Prep Time: 5 min
  • Total Time: 5 min
  • Syn Free


  • 35g Porridge Oats
  • 4tbsp Fat Free Plain Yogurt (or fat free vanilla yogurt if you don’t want to add honey)
  • 3tbsp Pumpkin Puree
  • 1tsp Cinnamon
  • 1/4tsp Nutmeg
  • 1/4tsp Allspice
  • 1/4tsp Ground Cloves
  • 1/3tsp Ground Ginger
  • 1tsp Honey
  • 1x Apple (chopped into small pieces)


  1. Layer the oats and yogurt at the bottom of your jar.
  2. Add the spices and honey & then add the pumpkin puree.
  3. Add half of the apple and sprinkle a bit more cinnamon on top.
  4. Mix together and then add the rest of the apple.
  5. Seal the jar and pop it in the fridge overnight.