Hamlyn - The Biggest Loser Cookbook

An Hachette UK Company
www.hachette.co.uk

First published in Great Britain in 2012 by Hamlyn,
a division of Octopus Publishing Group Ltd
Endeavour House
189 Shaftesbury Avenue
London WC2H 8JY
www.octopusbooks.co.uk

Copyright Shine Limited 2012

All rights reserved. No part of this work may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the prior written permission of the publisher.

ISBN 9780600624745

A CIP catalogue record for this book is available from the British Library.

All reasonable care has been taken in the preparation of this book, but the information it contains is not meant to take the place of medical care under the direct supervision of a doctor. Before making any changes in your heath and fitness regime, always consult a doctor. Any application of the ideas and information contained in this book is at the readers sole discretion and risk. Neither the author nor the publisher will be responsible for any injury, loss, damages, actions, proceedings, claims, demands, expenses and costs (including legal costs or expenses) incurring in any way arising out of following the plan in this book.

The Biggest Loser is produced by Shine Limited for ITV1 based on the formate owned by Reveille LLC.

The Biggest Loser is a registered trademark of Shine Limited. All rights reserved.

Dietitian Faith Toogood
Trainers Rob Edmond and Charlotte Ord
General Editor Gill Paul
Recipes Kate Santon

Publishing Director Stephanie Jackson
Senior Editors Leanne Bryan, Alex Stetter
Copy Editor Abi Waters
Proofreader Kate Quarry
Indexer Isobel McLean

Deputy Art Director Yasia Williams-Leedham
Design Nicky Collings
Photographer William Reavell
Food Stylist Laura Fyfe
Food Stylists Assistant Madeline Rix
Props Stylists Rachel Jukes, Isabel de Cordova
Production Manager Peter Hunt

Ebook conversion by Splendid Digital Creative Ltd.

Shine would like to thank:
John Gilbert, Maya Maraj, Simone Foots, Karen Smith, Jamie Munro, Lisa Perrin, Tane Bellwood, Verity Sutton Barrow, Alan Williams, Eva Lofvenberg, Wayne Davison, Louise Hutchinson, Aaron Kidd, Ian Ormiston, Lou Plank, Ben Comboy, Will Vaughan and Digby Lewis

Photographic credits
All photographs are by William Reavell, with the exception of the following: Neil Genower, copyright Shine TV Ltd/ITV; Getty Images/Sandra Arduini

Both metric and imperial measurements have been given in all recipes. Use one set of measurements only, and not a mixture of both.

Standard level spoon measurements are used in all recipes. All spoon measures are level, unless otherwise indicated.

1 tablespoon = one 15 ml spoon

1 teaspoon = one 5 ml spoon

Ovens should be preheated to the specified temperature if using a fan-assisted oven, follow the manufacturers instructions for adjusting the time and the temperature.

Medium eggs should be used unless otherwise stated. The Department of Health advises that eggs should not be consumed raw. This book contains some dishes made with raw or lightly cooked eggs. It is prudent for vulnerable people such as pregnant and nursing mothers, invalids, the elderly, babies and young children to avoid uncooked or lightly cooked dishes made with eggs. Once prepared, these dishes should be kept refrigerated and used promptly.

This book includes dishes made with nuts and nut derivatives. It is advisable for those with known allergic reactions to nuts and nut derivatives and those who may be potentially vulnerable to these allergies to avoid dishes made with nuts and nut oils. It is also prudent to check the labels of pre-prepared ingredients for the possible inclusion of nut derivatives.

Note:
Serving sizes vary. Some dishes (such as ratatouille) are impractical if made for one, and soup for instance is great made in bulk and frozen. The number of people each dish serves is noted at the top, but the calories listed are always for just one portion.

What's in the book?

FOREWORD

Foreword

Faith Toogood, Biggest Loser dietitian

Congratulations! Whether you are in the middle of a weight-loss programme or just starting out, you are on track to make a real difference to your life.

Previous winners of the Biggest Loser TV series all talk about how much they hated being seen as a big girl or big guy. They may have disguised it with humour, but other peoples negative attitudes hurt. One of the best things about getting down to a healthy weight is that people will see you as yourself, not as the fat person and that feels special.

The Biggest Loser Weight-Loss Programme is so successful because it is easy to follow and the foods you can choose are delicious and filling. Biggest Losers keep the weight off because they learn how to eat healthily and exercise for life. This is not a diet and it is not about denying yourself your favourite foods. This is about making good choices, enjoying food and learning to cook healthy meals without compromising on flavour.

This cookbook has more than a hundred recipes that taste so good youll never believe theyre low calorie, and theyre all so simple to make. There are healthy versions of family favourites, such as There are desserts, healthy snacks and also a treats allowance so you can still have that glass of wine or chocolate bar.

Theres no counting of calories weve done it all for you. You can follow a two-week plan with a generous calorie allowance so you dont go hungry, or you can use the recipes to add a bit of spice to your menus if you are already following the Biggest Loser programme online or using one of the previous books.

You wont have to eat healthily for long before you start to feel amazing. Youll soon find you have more energy as the pounds start to drop off and the compliments start flooding in. Your digestion will work more efficiently, your clothes will fit better, and you should feel very proud of your achievement when you weigh yourself each week. Were proud of you!

Set yourself a clear goal at the beginning of your weight-loss journey, or if you have already started, reset your goals if you have lost sight of them. Focus and allow yourself to move forwards.

Enjoy the recipes in this book and enjoy the new slim you that is about to be revealed!

INTRODUCTION

Introduction

It is possible to be overweight because you eat too much healthy food but in our experience fat people are fat because they eat too much junk. What do we mean by junk? They are foods that are not only high in calories and fat, but also provide few (if any) of the proteins, vitamins and minerals we need for good health.

The first step on any weight-loss programme is to cut right back on these empty calories. That means limiting your intake of:

• sugar
• sweets and chocolate
• cakes and biscuits
• pastries and pies
• crisps
• deep-fried foods
• oily takeaways, such as pizza, fish and chips, burgers and curries
• ice cream
• desserts with whipped cream and custard
• alcohol

Does that sound like your staple diet? If so, youve got some BIG changes to make.

The most important rule on the Biggest Loser Weight-Loss Plan is to eat fresh, healthy foods, and learn how to prepare them yourself.