SAY YES AT

christmasWITH

christmasis nearly here!

With the nation already scrutinising the latest batch of Christmas ads, it won’t be long until the shops are blaring out seasonal tunes and your diary is filled up with work do’s, school plays, and catch-ups with friends. Christmas is such a special time, but can also be full-on; so to help you out we’ve pulled together our top survival tips and best festive recipes, and we’ve even included a few activity ideas to get you off the sofa on Boxing Day.

1 Party season survival guide

2 Pre-Christmas meal plan

3 Stay calm this Christmas

4 Christmas Day recipes

5 Love your leftovers

6 Seasonal goodies

7 Drinks

8 Snacks

9 Move more this winter

"p.3Party season hints and tips (incl. staying hydrated, getting sleep)"survival guide

Follow these tips and you may escape a hangover altogether! Stick to two units a day,

with at least two alcohol-free days a week. Know your units by checking out drinkaware.co.uk.

Avoid dark-coloured drinks, such as red wine. These contain congeners, which give alcohol its colour and are major contributors to hangovers.

Avoid carbonated alcoholic drinks, as these will speed up alcohol absorption.

Alternate alcoholic drinks with water or soft drinks.

Never drink on an empty stomach. Eat a meal that includes some carbs beforehand.

Drink a big glass of water before you go to sleep.

PLANNING A BIG ONE?

THE MORNING AFTER THE NIGHT BEFORE

Remember there are loads of non-alcoholic alternatives so you don’t need to feel left out when it comes to Christmas partying. Try the virgin options of your favourite cocktails, or if you’re going to a friend’s party then why not take your own with you.

Get snap happy. As the night progresses, non-drinkers can often start to feel at a loose end. Take on a role, such as photographer to stay at the heart of the action.

Be yourself. You may feel like alcohol makes people more interesting, but this isn’t the case. Having meaningful one-to-one conversations can make just as much impact as dancing on tables.

par ty seasonBE THE LIFE AND SOUL OF THE PARTY – WITHOUT ALCOHOL!

Here are our top tips for enjoying those Christmas parties without overdoing it.

If you do get a hangover try these tips to potentially alleviate the symptoms! That headache you get is caused

by alcohol’s dehydrating effect; so water – lots of it – can help.

Alcohol interferes with the body’s ability to regulate blood sugar – hence the nausea and hunger. Go for a low GI breakfast of baked beans on wholemeal toast or porridge for a steady release of blood sugar. Or try scrambled or poached eggs on wholemeal toast, as the cysteine is thought to help break down alcohol.

And go easy on the painkillers too. Aspirin can irritate the stomach and paracetamol can tax the liver, which is already in overdrive processing the alcohol.

to enjoy

Christmas

1PLAN WHAT YOU’LL EAT Pick up vegetable crudités rather than crisps, avoid creamy dips, resist filling up on pastries and choose lean meat – go for skinless turkey breast slices over skin-on drumsticks.

2PLATED UP? Then sit far away from the buffet table so you don’t go back and tuck in again. And try and eat early – there will be more choice and you’ll be more in control before that glass of wine.

3HIT THE DANCEFLOOR Once you’ve eaten why not hit the dancefloor? You can earn FitPoints at the same time as avoiding further temptation – plus it’s fun to dance!

3 tipsthebuffet

Christmas party buffets are one of the best things about the festive season – here are three tips to help make the most of them. Don’t forget that tracking is one of the most

effective ways to help you lose weight – and with the WW app it’s really simple; here are three easy ways to stay on track when you’re out partying:

1 If you know you have a party coming up save your weekly allowance and use it all in one go to cover those extra drinks or nibbles at the buffet.

2

Plan ahead before you go out – you could even track a few drinks before you get there so you know you’re covered, then after that it’ll only take a minute of downtime in the toilet or at the bar to keep track of the rest.

3

Don’t beat yourself up if you forget to track while you’re out and about; just catch up in the morning and make an educated guess – after all a guesstimate is better than nothing.

staying ontrackat the party

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Pre-christmas

Stay on track in the run-up to Christmas with our seven-day meal plan – after all, you have more pressing things like partying and shopping to focus on!

DAIRYDon’t forget your 300ml

skimmed milk every day for 4 SmartPoints out of the total of 30

SmartPoints.

Day 2BREAKFAST

Egg on toast Poached egg on a 35g slice whole meal toast, fresh fruit of your choice.

LUNCH

Smoked mackerel on bread Top 1 35g slice wholemeal bread with 75g smoked mackerel, lettuce, cucumber, onion, radish and fresh lemon juice.

DINNER

Sticky Asian chickenServes 2Preheat the oven to gas mark 7/220ºC/fan 200ºC. Mix 6 skinless, boneless chicken thighs (510g) with 1 1/2 tbsp soy sauce, 1 tbsp honey, 1 tbsp tomato ketchup, 1 tbsp grated ginger and 2 crushed garlic in a non-metallic bowl, then tip into a baking dish lined with baking parchment or foil. Cook for 25 minutes or until sticky and just cooked through. Halfway through the cooking time, turn and sprinkle with 1 tbsp sesame seeds. Meanwhile, cook 150g dry wholewheat noodles according to pack instructions, drain and rinse in cold water to halt the cooking process. When the chicken is ready, heat a wok and mist with cooking spray. Add 400g sliced pak choi and stir-fry for 2 minutes until wilted, then add the noodles and toss 1 tbsp oyster sauce and any spare juices from the chicken through. Divide among 4 bowls. Slice the chicken and serve with the noodles, topped with 3 chopped spring onions, coriander and chilli (optional).

SNACKS

1 tbsp houmous with vegetable crudités.

Fresh fruit of your choice.

Day 3BREAKFAST

Berry porridge with honey 30g porridge made with skimmed milk from daily allowance, plus a handful of fresh or frozen berries and 1 tsp honey.

LUNCH

Houmous sandwichFill 2 x 35g slices of wholemeal bread with 1 tbsp houmous, 1 grated carrot, handful of rocket and squeeze of lemon juice. 1 pack of Weight Watchers Savoury Snacks.

DINNER

Pasta with peppers and peasServes 2 Heat the oven to gas mark 7/220ºC/fan 200ºC. Line a small roasting tray with baking parchment, add 1 chopped pepper and mist with calorie controlled cooking spray. Roast for 15–20 minutes or until softened and charred. Meanwhile, cook 110g dry pasta according to pack instructions, adding 65g frozen peas in just at the end before draining (reserve a little of the cooking water). Tip the pasta back into the hot pan and stir through 1 beaten egg, 25g vegetarian hard cheese and the roasted peppers. Season to taste. Add a splash of the reserved cooking water if necessary and, if the egg is still looking a little raw, apply a little heat to the pan for a few moments (making sure not to scramble).

SNACKS

40g dried apricots.

Fresh fruit of your choice.

Day 1BREAKFAST

Cereal 45g wholegrain wheat cereal of your choice, such as Shredded Wheat, with skimmed milk (from daily allowance) and fresh fruit of your choice.

LUNCH

Couscous salad 60g giant wholewheat couscous cooked to pack instructions, with spring onion, tomato, cucumber, fresh parsley, lemon juice, 50g sliced grilled beef steak.

DINNER

Salmon with red pesto and sweet potato wedges and spinachServes 2Preheat the oven to gas mark 6/200ºC/fan 180ºC. Line a shallow roasting tin with baking parchment and add chopped 300g sweet potato. Mist with cooking spray and cook for 10 minutes. Add 2 x 120g salmon fillets to the tray (not on top of the sweet potato) and spread 4 tsp sundried tomato pesto over the top. Return to the oven for 10 minutes, then add 2 vines of tomatoes and cook for a further 10–15 minutes or until the salmon is ready. Meanwhile, steam the broccoli for 4–5 minutes until tender. Serve with the salmon, wedges and tomatoes.

SNACKS

150g 0% fat natural Greek yogurt with fresh fruit and 1 tsp honey.

Fresh fruit of your choice.

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Day 4BREAKFAST

Toast with peanut butter Toast 2 x 35g wholemeal bread and spread each slice with 1 tsp peanut butter and sliced banana.

LUNCH

Chicken and squash saladPeel and cube 1/4 butternut squash, spray with calorie con-trolled cooking spray and roast with 1 sliced red onion, 1 clove of garlic and sprinkle of coriander. Mix with a handful of salad leaves, 100g grilled chicken breast, 20g light feta, 1 tbsp toasted pumpkin seeds and squeeze of lime juice.

DINNER

Sweet and spicy prawnServes 2Add 1 tsp sunflower oil to a hot wok, then add 300g crunchy vegetables. Stir-fry for 5 minutes, then add 150g cooked prawns, followed by 200g cooked brown rice. Stir-fry for 1 minute to heat through, then add 2 tsp soy sauce and 1 tbsp sweet chilli sauce and stir together. Add 1/2 pack coriander and serve with lime wedges to squeeze over.

SNACKS

60g low fat chocolate mousse.

6 almonds.

2 light cheese triangles and a handful of grapes.

Fresh fruit of your choice.

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Day 5BREAKFAST

Cereal with berries 45g wholegrain cereal (e.g. shredded wheat) with skimmed milk from your allowence and fresh fruit of your choice.

LUNCH

Ham sandwichBrown sandwich thin filled with 35g premium ham, 40g light feta, little gem lettuce and sliced gherkin.

DINNER

Pepper and sausage pizzaServes 2Preheat the oven to Gas Mark 6/200ºC/fan oven 180ºC. Squeeze the meat from 4 reduced fat sausages into a bowl and mix together with 1 tsp mixed herbs. Shape into 12 balls and set aside. Place 1 ready-made 150g pizza base on a non-stick baking sheet. Spread with 3tbsp onion and garlic passata, top with 140g mixed pepper antipasto, 60g torn light mozzarella pieces and the sausage balls. Bake for 12–15 minutes, or until bubbling. Garnish the pizza with a few basil leaves and serve with a zero SmartPoints mixed salad, dressed with the vinegar from the antipasto.

SNACKS

1 apple cut into wedges with 1 tbsp peanut butter.

Fresh fruit of your choice.

1 pack Weight Watchers crisps.

Vegetable crudités with fat free fresh salsa.

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Day 6BREAKFAST

Scrambled egg on toast Toast 1 x 44g slice of thick brown bread and top with 2 scrambled eggs.

LUNCH

Leek and potato soupServes 4 Chop 2 leeks and 1 onion. Sauté in 1 tbsp low fat spread and a splash of water until soft. Add 200g chopped potato, a bay leaf and 800ml vegetable stock made with 1 cube. Simmer until the potato is soft and blitz until smooth. Serve with a slice of calorie controlled bread.

DINNER

Goan prawn curryServes 4Cook 240g brown rice according to pack instructions. Mist a pan with calorie controlled cooking spray, cook 1 large grated onion for 8 minutes. Add 4cm of fresh ginger, finely chop 3 garlic cloves and a green chilli, add to the pan and cook for 1 more minute. Add 1 tsp turmeric, 1 tbsp curry powder, 3 split cardamom pods, 2 chopped tomatoes, 150ml reduced fat coconut milk and 100ml fish stock. Bring to the boil, and then reduce the heat and simmer, for 8 minutes until reduced and starting to thicken. Add 100g sugar snap peas, 400g peeled king prawns and the juice of 1 lime. Cook until the prawns are pink and cooked through. Season and add ½ tsp sugar, stir in 1 tbsp of coriander and sprinkle another 1 tbsp over the curry before serving. Serve with the rice and 1 Weight Watchers plain mini naan bread.

SNACKS

20g bag lightly salted popcorn.

Fresh fruit of your choice.

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Day 7BREAKFAST

Toast2 toasted slices of calorie- controlled bread topped with 1 tsp low-fat spread and 1 tsp marmite.

LUNCH

Egg and cress sandwich Mix 1 sliced hard-boiled egg with 1 tbsp light mayonnaise, cress and salad leaves, then fill 2 x 35g slices of wholemeal bread.

DINNER

Pesto chicken with rice and spinachServes 4Rub 4 medium skinless chicken breasts with red pesto, spray with calorie controlled cooking spray and bake at gas mark 6/200°C/fan 180°C for 25-30 minutes or until cooked through. Meanwhile cook 240g brown rice according to pack instructions, boil 75g frozen peas and 50g frozen sweetcorn according to instructions. Once the rice is cooked, drain and stir through the sweetcorn, peas and 4 handfuls spinach. Serve the rice with the chicken and a green salad with fat free dressing.

SNACKS

2 tbsp reduced fat houmous with celery and pepper sticks.

2 cheese triangles with grapes.

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this Christmas

Brew some teaIf you are looking for a calming brew, why not try some jasmine tea? Jasmine flowers

are picked at dusk when the scent is at its headiest, and shop-bought versions are often blended with antioxidant-rich green tea. In a study of 24 volunteers, just the scent of jasmine tea was found to

have a sedative and calming effect, and even led to a decrease in heart rate.

Get the white stuff

There may be some truth behind the old wives’ tale about warm milk before bed helping you sleep. Milk helps to boost

serotonin, which becomes melatonin, a sleep-inducing

hormone secreted in response to low levels of light. Dairy foods

contain the sleep-inducing minerals calcium and

magnesium, which also helps muscles relax.

Cut out coffee,

especially in the evening. If you are

sensitive to caffeine, even a moderate

amount can disrupt sleep, adding to

feelings of stress. In a study of shift

workers, the equivalent of two espressos

was shown to disturb sleep five hours

later; so if you’re feeling wired and

tired, these drinks may be

contributing to the

problem.

Love it!B vitamins help your body to release energy from food, keep the nervous system healthy, may enhance mood and help combat stress and anxiety. Good sources include meat, fish, eggs, leafy greens, plus – love it or hate it – Marmite!

4 Festive immune boosters1. Eat a rainbow – consume a variety

of fruit and veg for a good supply of antioxidants.

2. Go nuts – just three Brazil nuts provide the daily recommended intake of immune-boosting selenium.

3. Get the flu jab – although the best time is September, it’s still not too late to get one. Free on the NHS to those 65 or older, or those with a long-term condition such as diabetes, you can also pay to have one at your local pharmacy.

4. Try vitamin D – the further north you live, the more likely you are to have a deficiency of the sunshine vitamin D, particularly over the winter months when sunlight is weak. As well as eating lots of

vitamin-D-rich foods such as eggs, oily fish and fortified cereals and yogurts, you could consider taking a supplement.

Work Christmas parties, umpteen school plays, late-night present shopping (and wrapping), meal planning for the five thousand… the festive season can really take its toll on your stress levels, so here are some quick ways to stay calm this Christmas!

Get some zzzzzzzzs...Experts at The National Sleep Foundation recommend adults aged between 18-64 years old get approximately 7-9 hours sleep per night, and those aged 65+ get between 7-8 hours, so make sure you leave the party in time to catch enough zzzzs!

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christmas day1 Put the spread, flour and milk in a pan and heat, whisking all the

time, until it bubbles and thickens. Whisk for another 30 seconds, then turn off the heat and whisk in the soft cheese one blob at a time, plus some seasoning. When cooled, beat in the egg yolks, then stir in the salmon, lemon zest and dill.

2 Preheat the oven to gas mark 6/200ºC/fan 180ºC. Mist 6 small ramekins (125ml capacity) with cooking spray. Whisk the egg whites until stiff and then gently fold into the salmon mixture. Divide this mixture between the ramekins, place in a roasting tin and half-fill the tin with cold water. Put in the oven for 15 minutes or until the soufflés have risen and are golden. Once cool, cover and put the ramekins in the fridge until ready to cook again (up to 2 days), or freeze (see below).

3 When ready to serve, preheat the oven to gas mark 6/200ºC/fan 180ºC. Put the ramekins on a baking sheet and spread 1 tsp crème fraîche over the top of each soufflé. Cook for 15 minutes or until the soufflés start to puff up again.

4 Serve straight away, with a curl of smoked salmon and a dill sprig on top, and the salad leaves on the side.

TO FREEZE Carefully cover the once-baked soufflés with clingfilm and, when cool, freeze for up to 1 month. Defrost thoroughly and remove the clingfilm before continuing from step 3.

Smoked salmon soufflésMakes 6Prep time20 minutes

Cook time35 minutes

Ingredients25g low fat spread

4 tsp plain flour

200ml skimmed milk

60g light soft cheese

2 eggs, separated

50g chopped smoked salmon,

plus 100g to serve

Finely grated zest of 1 lemon

Few sprigs of fresh dill, chopped, plus extra

to garnish

Calorie controlled cooking spray

6 tsp half fat crème fraîche

Baby salad leaves, to serve

From light-as-a-feather soufflés,

to the best pork, apricot and herb

stuffing, we’ve rounded up some of

our favourite Christmas recipes to

set the big day off in style!

recipes

SmartPoints values per serving 5SmartPoints values per recipe 27

1 Take the turkey out of the fridge 1 hour before putting in the oven to get the meat to room temperature. Preheat the oven to gas mark 4/180ºC/fan 160ºC. Put the turkey breast side-down on a rack in a large roasting tray. Season the cavity and put the onion, clementine and herbs inside. Squeeze the lemon over the turkey and put the squeezed halves in the cavity too. Season the top of the turkey, add a wine glass of water to the tin, and put in the oven for 1 hour 45 minutes.

2 Carefully turn the turkey over (put plastic bags over your oven gloves to prevent them from getting greasy). Return to the oven for another 30 minutes or until the turkey is cooked through (see tip, opposite). Let the turkey rest in a warm place for up to 1 hour, then carve and serve 90g turkey per person (an equal mixture of white and dark meat).

Classic roast turkeyServes 6Prep time10 minutes

Cook time2 hours 15 minutes + resting

Ingredients5kg free-range turkey

(see tip, opposite)

1 onion, peeled

1 clementine

Small bunch of fresh sage, bay leaves and thyme

1 lemon, halved

1 Cut each peeled potato into 3 pieces and put in a large pan of cold water (you can do this the night before). When ready to cook, refresh the water, bring to the boil and simmer for 10 minutes or until tender but not falling apart. Drain well and return to the hot pan over a low heat so that the rest of the moisture evaporates. Shake the pan a little to roughen the edges of the potato, then scatter the semolina over and shake the pan again to coat each potato piece in a little semolina. Don’t worry if little bits break off – they will turn deliciously crunchy.

2 Heat the oven to gas mark 6/200ºC/fan 180ºC. Put both oils in a shallow roasting tin and heat for 10 minutes, then tip the potatoes in, arrange evenly in the tin and cook for about 1 hour, turning two or three times (mist with cooking spray to make them even crispier), until crisp and golden.

Crunchy roast potatoesServes 6Prep time5 minutes

Cook time1 hour 20 minutes

Ingredients6 Maris Piper

potatoes (about 700g, peeled weight 600g)

10g dried semolina, seasoned with salt and pepper

½ tbsp mild olive oil

½ tbsp cold-pressed rapeseed oil

Calorie controlled cooking spray

GF

SmartPoints values per serving 2

SmartPoints values per serving 3SmartPoints values per recipe 20

1 Put the low fat spread and onion in a large, heavy-based, lidded pan, put the lid on and cook the onion gently for 8–10 minutes or until softened. Add the cabbage, vinegar, sugar, star anise and cinnamon, put the lid back on and cook on the lowest heat, stirring occasionally, for 30–40 minutes or until the cabbage is very soft.

2 Stir the cranberries and cranberry jelly into the mixture and cook for a further 5–10 minutes, covered, until the cranberries soften and burst. Cool, and then chill for up to 3 days. Reheat gently on the hob, with the lid on, for about 25 minutes, until bubbling and heated through.

Spiced red cabbage with cranberries

Serves 8Prep time10 minutes

Cook time45 minutes–1 hour

+ reheating

Ingredients1 tbsp low fat spread

1 red onion, finely sliced

1 red cabbage, finely sliced

4 tbsp cider vinegar

50g soft dark brown sugar

2 star anise

1 cinnamon stick

150g fresh cranberries (or frozen and defrosted)

1 tbsp cranberry jelly

1 Mix the butter, cumin seeds and orange zest with some seasoning. Cover and keep chilled until ready to use.

2 Heat a small wok or sauté pan. Add the shallots, sprouts and butter and toss together. Cook over a medium-high heat for 7–8 minutes or until the sprouts are just tender but still with a little bite. Keep warm and serve as soon as possible.

Sprouts with spiced orange butter

Serves 6Prep time

5 minutes

Cook time7–8 minutes

Ingredients30g butter

½ tsp cumin seeds

Zest of 1 orange

100g peeled shallots (about 5), diced

300g Brussels sprouts, trimmed and halved (or quartered if large)

1 Stud the onion with the cloves, place in a small pan and cover with water. Bring to the boil and simmer for about 30 minutes or until the onion feels soft when pierced with a knife. Drain, remove the cloves and discard, then chop the onion finely.

2 Combine the onion with all the remaining ingredients and plenty of seasoning. Spread over a small, shallow roasting tray, cover and chill until ready to cook.

3 When ready to cook, heat the oven to gas mark 6/200ºC/fan 180ºC. Cook for about 40 minutes or until browned. Cut into 8 squares to serve.

Pork, apricot and herb stuffingMakes 8 squaresPrep time10 minutes

Cook time1 hour 10 minutes

Ingredients1 large onion, peeled

4 cloves

500g extra lean pork mince (5 per cent fat)

60g fresh white breadcrumbs

411g can apricots in juice, drained and chopped (drained weight 240g)

Zest of 1 lemon

10g fresh curly parsley, chopped

1 tbsp chopped fresh thyme

½ tbsp finely chopped fresh sage

SmartPoints values per serving 2SmartPoints values per recipe 18

V GF

SmartPoints values per serving 2SmartPoints values per recipe 17

SmartPoints values per serving 2SmartPoints values per recipe 11

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GF

Hazelnut and raspberry meringue roulade

Prep time20 minutes

Cook time50 minutes– 1 hour

Ingredients5 egg whites

125g caster sugar

½ tsp vanilla extract

1 tsp cornflour

40g toasted hazelnuts, chopped

8 tsp raspberry coulis

For the filling:

20g icing sugar plus ½ tsp for dusting

175g quark

40g half fat crème fraiche

200g fresh raspberries, plus extra to serve

1 Preheat the oven to gas mark 2/150ºC/fan 130ºC. Line a medium Swiss roll tin with baking parchment.

2 Place the egg whites in a large bowl and whisk until stiff. Gradually add the sugar, whisking between each addition, until stiff and glossy. Whisk in the vanilla extract and sifted cornflour, then fold in the hazelnuts, keeping 1 tbsp back for later.

3 Scrape the meringue mixture into the prepared tin using a spatula and level out. Place in the oven for between 50 minutes to 1 hour until golden brown and crisp on the outside. Remove and leave to cool.

4 To make the filling, beat the icing sugar into the quark, then stir through the crème fraîche. Cover and chill until needed.

5 When the meringue is cool, scatter ½ tsp icing sugar over your worktop and turn it out. Carefully peel away the paper, then spread the filling all over the surface of the meringue, right to the edges, leaving around 4cm at one end. Scatter the raspberries over the filling, then carefully roll up towards the uncovered end. Place on a platter seam-side down. To serve, drizzle the coulis over the roulade and scatter with the extra hazelnuts. Serve with the remaining raspberries.

Serves 8

Pear and almond tar t with vanilla glaze1 Preheat the oven to gas mark 5/190ºC/fan 170ºC. Mist a

25cm (10in) flan tin with cooking spray and line with the filo sheets, misting lightly with spray between each layer and angling each sheet so that all the sides of the tin are covered.

2 Beat the sugar and low fat spread together until smooth, then gradually beat in the egg. Fold in the flour and ground almonds, then the milk and almond extract.

3 Scrape the mixture into the lined flan tin and spread across the base. Arrange the pear halves on top, pressing down lightly (depending on their size you may not need to use them all). Place in the oven for 30 minutes, or until the sponge is risen and golden.

4 For the glaze, heat the sugar with 1 tbsp water to dissolve, then simmer for 1–2 minutes to make a light syrup. Turn off the heat and stir in the vanilla seeds. Brush over the top of the tart while still warm. Serve the tart warm or cold. It will keep well for 2 days, covered, in a cool place.

Serves 8Prep time15 minutes

Cook time35 minutes

IngredientsCalorie controlled cooking spray

100g (3½oz) filo pastry (we used 4 sheets of fresh Jus-Rol)

50g (1¾oz) caster sugar

50g (1¾oz) low fat spread

1 egg, beaten

80g (3oz) self raising flour, sifted

40g (1½oz) ground almonds

1 tbsp skimmed milk

½ tsp almond extract

2 x 415g cans pear halves in juice, drained

For the vanilla glaze:

1 tbsp caster sugar

Seeds from ½ vanilla pod

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GF

SmartPoints values per serving 7SmartPoints values per recipe 53 SmartPoints values per serving 6

SmartPoints values per recipe 48

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love your

There can often be so much left over after Christmas Day

(excess of Brussels sprouts ring any bells?) so here are

some recipes to make heroes of the leftovers, including a

dish that will really make those sprouts shine!

1 Preheat the oven to gas mark 6/200ºC/fan 180ºC. Roll out the pastry thinly. Cut into long, thick ribbons and chill until needed. Heat a large, nonstick frying pan, add the low fat spread and melt. Add the leeks, season and cook gently for 10 minutes until softened. Add the flour and cook, stirring, for 5 minutes.

2 Remove from the heat and add the milk. Stir until smooth and then slowly bring to the boil while stirring. Simmer for 2 minutes. Add the turkey and ham and heat through. Add the mustard and parsley and season to taste.

3 Spoon the filling into a 2 litre (3½ pint) pie dish and moisten the rim of the dish with a little water. Lay the prepared pastry over the filling to create a lattice effect. Bake for 15–20 minutes until the pastry is golden and the filling is bubbling. Serve with steamed seasonal vegetables.

Ham and turkey lattice pieServes 6Prep time15 minutes

Cook time40 minutes

Ingredients200g (7oz) ready rolled puff pastry

50g (1¾oz) low fat spread

3 leeks, sliced

40g (1½oz) plain flour

600ml (1 pint) skimmed milk

500g (1lb 2oz) cooked turkey (mixed dark and white meat), cut into bite-sized pieces

250g (9oz) cooked ham, chopped roughly

2 tsp wholegrain mustard

4 tbsp chopped fresh parsley

leftoversSmartPoints values per serving 12SmartPoints values per recipe 73

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TIP If you want to use cooked Brussels sprouts, make sure that they are very gently cooked and still crunchy. Stir fry for just 2 minutes until piping hot.

1 Cook the noodles according to pack instructions, drain and set to one side. Heat 1 tsp of the oil in a large nonstick wok or frying pan and add the egg. Cook very gently until just set. Remove from the pan and, when cool enough to handle, roll and shred. Set to one side.

2 Wipe out the pan with a piece of kitchen roll. Heat and add the remaining oil. Add half the spring onions and the garlic, ginger and sprouts. Stir fry over a high heat for 3 minutes until just tender. Add a splash of water to keep it sizzling.

3 Add the sesame seeds, soy sauce and hot noodles and combine well. Spoon into warm bowls and top with the omelette strips and reserved spring onion.

Brussels sprout stir fryServes 2Prep time5 minutes

Cook time10 minutes

Ingredients100g (3½oz) medium egg

noodles

2 tsp sunflower oil

2 eggs, beaten

6 spring onions, sliced

2 garlic cloves, chopped

1 tsp grated fresh ginger

200g Brussels sprouts, trimmed and shredded

1 tsp toasted sesame seeds

1 tbsp light soy sauce

1 Place a large, lidded pan over a low heat. Add the onion, celery and parsnips with 5 tbsp water and season. Cover with a piece of greaseproof paper and the pan lid and sweat for 20 minutes, stirring occasionally so the vegetables don’t stick.

2 Stir in the garlic, turmeric, ginger and garam masala. Re-cover with the greaseproof paper and lid and sweat for a further 5 minutes or until the vegetables have softened.

3 Discard the greaseproof paper. Pour in the hot stock, cover and bring to the boil. Reduce the heat and simmer for 10 minutes. Ladle the soup into a blender – you may need to do this in batches – and blitz until smooth. Season to taste.

4 Ladle the soup into 4 warm serving bowls. Scatter each bowl with 10g vegetable crisps and some fresh coriander, to serve.

Curried parsnip soupServes 4Prep time25 minutes

Cook time40 minutes

Ingredients1 onion, finely chopped

2 celery sticks, finely chopped

700g (1lb 9oz) parsnips, peeled and finely chopped

2 garlic cloves, finely chopped

½ tsp turmeric

20g (¾oz) fresh ginger, peeled and finely chopped

2 tsp garam masala

1.25 litres (hot vegetable stock made with 1 cube

40g (1½oz) root vegetable crisps

Chopped fresh coriander, to serve

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SmartPoints values per serving 7SmartPoints values per recipe 26

SmartPoints values per serving 9SmartPoints values per recipe 17

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"p.17Nutrition info tips (i.e. cran-berries etc)"

"p.3Party season hints and tips (incl. staying hydrated, getting sleep)"goodiesseasonal

Here’s a round-up of some

traditional festive foods and

why they should be on your

menu this year.

SatsumasSatsumas, tangerines, clementines, oranges – they are all indicative of Christmas and the placing of one in your stocking dates back to the 12th century. Satsumas are the easiest to peel and are seedless, hence their popularity – two small ones count as one of your five a day so get peeling today.

Brussels sproutsThis traditional Christmas veg provides a huge amount of vitamin C, and with over 100 varieties there are they plenty to choose from. Try them steamed, stir-fried or sautéed to make the most of their flavour.

NutsThe popularity of eating nuts over the festive period dates back hundreds of years; so in keeping with tradition why not crack some open this year? Nuts are a great source of protein and healthy fats, which the body needs to grow and repair, so enjoy some this festive season.

CranberriesThe tradition of eating turkey with cranberry sauce comes from American Thanksgiving, but we have well and truly adopted it here in the UK. Try making your own sauce this Christmas and avoid the over-sweetened shop-bought jars. You could even make extra to give to friends as a small gift.

cheeseplease!

Cheddar, 40g serving

Brie, 40g serving

Stilton, 40g serving

The cheese board is as big a part of Christmas as the tinsel is, so hit the buffet table this party season knowing your Stilton from your Cheddar.

Blue Stilton – the cheese that has a protected status is only made in 6 dairies in the UK; nutty in flavour, its distinctive vein also gives it that lovely salty taste. 40g is 7 SmartPoints

Brie – originating from France, brie is best eaten at room temperature and goes really well with a light fruit like apple or pear, or nuts. 40g is 5 SmartPoints

Cheddar – the most popular cheese in the UK, cheddar originates from the town of Cheddar in Somerset although is now widely made around the world. Described as firm in texture and earthy, Cheddar goes extremely well with a nice chutney. 40g is 6 SmartPoints

Favourite festive tipples At the bar, in front of the fire, or at a friend’s house, there’s nothing like a festive tipple. Check out our guide to your favourite winter warmers.

1 Put 2 tsp demerara sugar and a handful of fresh mint leaves in a small jug and muddle using a cocktail muddler. If you don’t have one, use the end of a rolling pin or the back of a spoon. Add 100g blackberries and crush just a little. Pour over 75ml vodka and stir.

2 Half-fill wine glasses with ice cubes and spoon over the fruit and vodka mixture. Top with some diet tonic and serve garnished with lime wedges and some extra mint leaves.

Blackberry fizzMakes 4Prep time5 minutes

Pomegranate cocktailMakes 1Prep time 5 minutes

Put 75ml freshly squeezed pomegranate juice (strained), 20ml vodka, 20ml cointreau, ½ tsp caster sugar and 1 tbsp lime juice into a cocktail shaker with some ice. Shake vigorously, then strain into a glass. Garnish with a few extra pomegranate seeds.

SmartPoints values per serving 7

Mulled wineMakes 8Prep time 5 minutes

Cook time 15 minutes

Put 300ml water, 425ml grape juice, 2 tbsp muscovado sugar, 1 tsp grated fresh ginger, 4 cloves and 2 cinnamon sticks into a very large saucepan. Heat gently until just below boiling point. Add 750ml red wine and reheat gently. Do not allow mixture to get too hot. Pour into a punch bowl or jug and serve hot.

SmartPoints values per serving 5

Double whisky and diet coke (made with 50ml whisky)

125ml glass Champagne

125ml glass Prosecco

50ml glass Port

25ml glass amaretto liquer

125ml glass dry white wine

125ml glass red wine

Vodka or gin and diet tonic (made with 25ml vodka or gin)

50ml glass sherry

1 pint lager

125ml glass mulled wine

Bloody Mary (made with 35ml vodka and 250ml tomato juice)

Irish coffee (made with 2 tsp ground coffee and 25ml Bailey’s Irish Cream)

SmartPoints values per serving 2SmartPoints values per recipe 8

Savoury

3 recipes Sweet

snacksRoot vegetable crisps are a gourmet choice with a high price tag, but here you will discover how to create a delicious home-made version that is low in SmartPoints values.

1 Using a mandoline, a food processor slicing blade, a swivel peeler or even a kitchen knife and a steady hand, cut each vegetable into thin slices, keeping the batches separate.

2 In turn, very lightly sprinkle each batch of vegetables with salt and spread them out in a single layer on absorbent kitchen paper (the beetroot will need a double thickness). Place more kitchen paper on top and leave to stand for 15 minutes, pressing down to absorb any excess liquid from the vegetables. This makes sure that they will crisp up properly in the oven. Preheat the oven to Gas Mark 4/180˚C/ fan oven 160˚C.

3 Combine the parsnip, carrot and sweet potato slices in a bowl with 2 teaspoons of the olive oil. Spread them out in a single layer on a large baking tray. Repeat with the beetroot and remaining teaspoon of olive oil, spreading out on another large baking tray.

4 Bake in the oven for 8–10 minutes until the vegetables are looking dry and starting to curl and colour at the edges. Remove from the oven and leave to cool and crisp up on the trays.

5 Tip all the crisps into a bowl and sprinkle with the ground cumin and a grinding of black pepper.

Root vegetable crispsServes 4Prep time20 minutes

+ drying

Cook time10 minutes

Ingredients1 parsnip, peeled

1 carrot, peeled

1 small sweet potato, peeled

1 raw beetroot, peeled

3 teaspoons olive oil

¼ teaspoon ground cumin

salt and freshly ground black pepper

No-cook brownies

These no-cook brownies are unbelievably easy to make and are full of valuable nutrients.

1 Line a 10 x 18 cm freezerproof dish with cling film or parchment. Place the dates in a small bowl and cover with warm water. Set aside to soak for 5 minutes.

2 Place the nuts in a food processor and grind until fine and crumb-like – don’t over-blend or you’ll have nut butter! Add the cacao and blend to combine. Remove from the processor to a bowl.

3 Drain the dates, add to the processor and blend until coarsely sticky. Add the nut mixture back in and blend to combine. Press into the dish and then freeze for 10 minutes before tipping out and cutting into 10 pieces. Store in the fridge for a couple of days, or freeze until required.

Makes 10Prep time15 minutes + chilling

Ingredients200g dried dates,

chopped roughly

75g whole almonds

75g walnuts

40g cacao

Try out our new Fruit & Nut Oaty Bars with almonds, pumpkin seeds and quinoa for only 3 SmartPoints per bar – available in meetings or online now.

2 Cadbury Roses chocolates

2 Celebrations by Mars chocolates

3 Terrys Chocolate Orange segment

4 Cadbury Milk Chocolate or White Chocolate Fingers

Sainsbury’s Taste the Difference All Butter Mini Mince Pies

Asda Extra Special Luxury Mini Mince Pies

of an adult’s Reference Intake.

Reference Intake of an average adult (8400kJ/2000kcal)

Each bar contains:Salt

Sugars

Energy375kJ90kcal

2.4g 0.3g 4.7g 0.05gSSaturates

Fat<1%

5%2%

3%4%

Per 100g:

Energy

1443kJ345kcal

17%

90 KC

AL

375kJ PER BAR

HIGH IN

FIBRE

OATY BARS WITH ALMONDS,

PUMPKIN SEEDS & QUINOA4 Fruit & NutPer BarPer Bar

CHEWY CEREAL BAR MADE USING OATS AND MIXED GRAINS, WITH CHOPPED ALMONDS,

APRICOTS, PUMPKIN SEEDS, LINSEEDS, SULTANAS AND RAISINS.

100% TRUNCATED 13 DIGIT EAN DUMMY BARCODE

00000000000000

PLEASE RECREATE AT REPRO

At Weight Watchers, we get it. Everybody’s got different likes,

tastes, and needs, but if you’ve got a love of food then we’re here

to help you. Our food range is just a part of what we have to offer

– you can choose between our weekly meetings led by a trained

Leader, our online service and our smart app, or a mix of it all –

whatever works for you. Using Weight Watchers meetings and

online tools is 8 times more effective than dieting on your own.

To find out more, visit us at weightwatchers.co.uk. Losing weight

will feel easier than you ever thought.

FOR BEST BEFORE

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verybody’s got different likes,

got a love of food then we’re here

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Suitable for

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Artwork File

Ancient Grains Bars

Date: 20.09.16

Client: Weight Watchers

Issued to: Emma Hooson

Project: Weight Watchers Rebrand

File name: 1944INM_Ancient_Grains_Bars_AW_V2

Drawing scale: 100%

Drawing size: 396.2mm x 158mm

Finished size: 110mm x 115mm x 37mm

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trap/choke/overprint information only. The repro supplier will be expected to

adjust these settings to comply with the printer’s specifications before films/files

are released to the print supplier. Whilst every effort is made to ensure the

accuracy of this artwork, Honey Creative Ltd cannot accept responsibility for

any errors or omissions following final approval by the client.

If there are any queries regarding this artwork please contact

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Honey Creative Ltd Florin Court Studios, 6/9 Charterhouse Square. EC1M 6EY

+44 (0)20 7354 4150 honey-creative.co.uk

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MattVarnish

VGF

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SmartPoints values per serving 7SmartPoints values per recipe 65

SmartPoints values per serving 3SmartPoints values per recipe 11

Metcalfe’s Skinny Popcorn Sweet Cinnamon

Pringles ½ small tub (any flavour)

10 dry roasted peanuts

6 Brazil nuts

3 Bread sticks with 20g reduced fat sour cream and chive dip

20g Bombay mix

10 Olives in brine

5 cashew nuts

winterTime off over the festive season

and less than warm temperatures

doesn’t mean that exercise needs

to go out the window – there are

so many easy ways to get moving

this Christmas. While there are

plenty of activities you can do

inside, mixing them up with some

exercise outdoors is the best way

to stay on track.

1 Take advantage of all the fun winter activities that pop-up over the festive season; try outdoor ice-skating or get your steps up by walking around all the lovely Christmas markets.

2 Wrap up and go for a walk with the family. Not only does exercising in green spaces help improve your mood, the chilly temperatures mean you’ll burn extra calories keeping warm.

3 Finally, don’t forget to track your FitPoints – the more you move, the more you’ll earn and the closer you’ll be to weight-loss success.

move more this

• 50 minutes dancing = 5 Fitpoints*

• 1½ hours playing in the snow with kids = 8 FitPoints

• 2 hours Christmas shopping = 8 FitPoints

• 2 hours brisk walking after dinner = 12 FitPoints

4ways to burn off that mince pie

*All FitPoints are based on a 10st person Did you

know?

The WW Fit

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