Bridges - The no excuses cookbook : weight-loss recipes for everyday life

breakfast Tip: If you dont have a sandwich press,
you can use a non-stick frying pan. Wait
until the egg is set, then add the filling
and the top slice of bread and flip the
sandwich to toast it on the other side,
pressing down gently with a spatula. Preheat a flat sandwich press and lightly
spray it with olive oil. Cut a 4 cm circle out of the centre of two
of the slices of bread and discard the
circles. Place the slices in the sandwich
press, break an egg into each hole and cook
for 23 minutes until the egg white starts
to set. Top with turkey, cheddar and tomato.
Spread the remaining slices of bread with
mustard and place them on top, mustard
side down, then bring down the sandwich
makers lid to toast the tops.

Be careful not
to push them down too much, or the eggs
will break and spill out. Cook for another
23 minutes and serve immediately. cup grated low-cal cheddar 1 small tomato, sliced 2 teaspoons Dijon mustard olive oil spray 4 slices wholemeal bread 2 eggs 80 g shaved turkey Skip the cafe stop and take this toastie to eat at work instead. The turkey
makes a delicious change from the usual ham and cheese. Turkey and egg toastie Serves | prep 5 minutes | cook 10 minutes | cal per serve BREAKFAST

Meanwhile, combine the couscous with
half a cup of boiling water in a medium
bowl, and stir until most of the water
has been absorbed. Cover and stand
for 2 minutes, then fluff the couscous
up with a fork and stand again, covered,
for another 2 minutes.

Fluff it up once
more and stir through the herbs, capsicum,
onion and zucchini. Serve the couscous with the tomatoes
and a dollop of yoghurt. Tip: If youd like to add a little chilli heat,
mix some harissa in with the yoghurt
to serve. Lightly spray your barbecues flat plate with
olive oil and preheat on mediumhigh. Place the capsicum, onion and zucchini in
a bowl with the seasoning and toss to coat.
Transfer to the barbecue and cook for
8 minutes or until lightly charred and tender.
Towards the end of the cooking time, add
the tomatoes separately to the barbecue
and cook for 2 minutes each side or until
lightly charred. 3 roma tomatoes, halved cup couscous 2 tablespoons finely chopped mint 2 tablespoons finely chopped
flat-leaf parsley cup plain low-cal yoghurt olive oil spray 1 red capsicum, cut into large wedges 1 red onion, cut into large wedges 1 large zucchini, thickly sliced
on the diagonal 1 tablespoons Moroccan seasoning This quick couscous makes a great addition to your lunch box during
the week try making a double batch and refrigerating the leftovers
in two airtight containers.

Its delicious at room temperature, or heat
it up in the microwave. Moroccan vegetable and couscous salad Serves | prep 15 minutes | cook 10 minutes | cal per serve dinner

Meanwhile, to make the coleslaw, combine
all the ingredients in a large bowl and
season with pepper. Carefully unwrap the fish from the foil
and paper and slice into 6 portions. Place
portions on serving plates, then cut and
remove the string. Serve the fish with
the coleslaw. Tips: A whole fillet is a fillet that
runs the full length of the fish.

Ask your
fishmonger for one if there are none
on display. The coleslaw makes about 4 cups
and is 82 cal per cup. Preheat your barbecue flat plate on high. Place the ocean trout skin-side down
on a clean board, then halve it lengthwise
and season with pepper. Sprinkle half of
the dill over one piece of the trout, top
with the lemon slices and sprinkle over
the remaining dill. Place the second piece
of trout on top, skin-side up, tie the layers
together with kitchen string and lightly
spray with olive oil.

Place 2 large pieces of foil on top of each
other on a clean board and cover with a
large sheet of baking paper. Arrange the fish
in the centre, and enclose first in the paper
and then in the foil. Cook the wrapped trout
on the barbecue for 20 minutes, turning
halfway through. Dill and apple coleslaw 300 g green cabbage, shredded 1 granny smith apple, unpeeled,
cut into small batons 2 spring onions, thinly sliced 1 cup plain low-cal yoghurt 1 tablespoon Dijon mustard 2 tablespoons chopped dill freshly ground black pepper 1.2 kg whole fillet of ocean trout,
skin on, deboned freshly ground black pepper 2 tablespoons chopped dill half a lemon, sliced olive oil spray This is such an easy way to barbecue fish try substituting
your favourite type. Salmon works particularly well. Barbecued ocean trout
with dill and apple coleslaw Serves | prep 30 minutes | cook 20 minutes | cal per serve dinner

Kerri from Darwin, 39 Starting weight: 64.5 kg At the time of writing: 55.9 kg Emotional eating was my thing.

Whatever, whenever, however I was always
thinking about what I could eat next. I guess I was an obsessive feeder. Whatever
was in the fridge, it wouldnt really matter what it was, I simply had to have it.
It wasnt that I was hungry, it was the idea of hand to mouth, of reaching into
the fridge. I would usually eat way past the point of being full. Although to me, my diet seemed healthy enough, I know now that my portion
sizes were too big. Add to that a couple of high-calorie meals during the week,
some high-calorie snacks, a few junk-food runs, weekends based around cheese
and wine, and my emotional-eating habits, and it was no wonder I was overweight.

During the first two weeks on Michelles meal plan I felt unwell, and I knew
I was withdrawing from all the caffeine, sugar, fat and processed foods. It was
a wake-up call. Then I started to feel great. I found that I actually like variety
in my food. I discovered that I enjoy the taste of fresh food and dont need to
cover it with mayonnaise, dressings and sauces. Using herbs and spices like
ginger, mint and basil gave food an amazingly fresh taste, which was new to me.

I have the confidence now to not feel pressured or tempted into drinking or
eating foods I dont want. Of course, there are times when I need to check in
and see if my old habits are creeping back, but Im aware now, and that gives
me so much more control.

Tip: You dont need the juice from
the oranges or grapefruit for this salad,
but dont waste it! Segment the fruit over
a bowl and drink the juice that drips out
as your aperitif while barbecuing the tuna. Combine the fruit segments, rocket and
olive oil in a large bowl and gently toss
to coat. Preheat a char-grill or barbecue flat plate on high and lightly spray with olive oil.
Season the tuna with pepper and cook
for 2 minutes each side. olive oil spray 250 g tuna steak freshly ground black pepper 1 ruby grapefruit, segmented 2 oranges, segmented 50 g baby rocket 2 teaspoons extra virgin olive oil Ruby-red tuna steak really is spectacular. olive oil spray 250 g tuna steak freshly ground black pepper 1 ruby grapefruit, segmented 2 oranges, segmented 50 g baby rocket 2 teaspoons extra virgin olive oil Ruby-red tuna steak really is spectacular.