Remove the pan from the heat, pour the rhubarb puree into a bowl and let it cool down until it is warm rather than hot.

Divide the ice cream between 2 serving bowls, pour in the rhubarb and serve immediately.

B.

Increase the amount of ice cream to 200 g (7 oz) between the 2 servings (this adds 50 calories)

C.

As for B, and have a fan wafer biscuit each as well (this adds 95 calories)

D.

As for B, and have 2 fan wafer biscuits each (this adds 130 calories)

see all desserts DESSERTS.

Baked apple with fruit & nuts

A substantial, satisfying dessert that"s sweet, fruity and nutty at the same time.

CALORIES PER PORTION 240 kCals serves 1 1 large cooking apple, weighing about 200 g (7 oz) 1 heaped teaspoon sultanas 2 dried apricots, chopped 1 heaped teaspoon currants 3 almonds, chopped 3 hazelnuts, chopped 1 teaspoon demerara sugar 1 heaped tablespoon low-fat Greek yogurt, to serve Preheat the oven to 180C (350F) Gas mark 4. Wash and dry the apple, then mix the sultanas, chopped apricots, currants, nuts and sugar in a small bowl. Carefully remove the apple core without cutting completely through to the very bottom, so that you leave a hollow s.p.a.ce in the centre of the apple. Enlarge the s.p.a.ce a little, then pack in the filling.

Place the apple on a piece of kitchen foil that"s large enough to wrap round it completely. Pull the sides up and fold them over the top of the apple, sealing them well. Put the wrapped apple in an ovenproof dish and bake it in the preheated oven - how long this takes will depend on the size of the apple, but it should be about 45 minutes. The apple is ready if it feels tender when you squeeze it.

Remove the apple from the oven, carefully unwrap it and put it in a bowl. Serve with the yogurt.

B C D.

Use half-fat creme fraiche instead of yogurt (this adds 35 calories) and drizzle 1 teaspoon clear honey over the cooked apple (this adds 25 calories)

see all desserts DESSERTS.

Warm pear compote

Use firm pears rather than soft, over-ripe ones which could turn to mush when cooked.

CALORIES PER PORTION 200 kCals serves 2 4 medium-sized pears, weighing about 150 g (5 oz) each 2 teaspoons granulated sugar a few drops of vanilla essence 75 g (3 oz) low-fat creme fraiche or 4 tablespoons single cream, to serve Fill a saucepan with water. Peel and quarter the pears, then cut away the cores. Chop them into pieces no larger than 2 cm (just under 1 inch) and put them into the water. When all the pears are done, drain off most of the water, leaving just enough to almost cover the fruit. Add the sugar.

Put the pan over a medium heat, and gently bring the pears to a simmer. Cook them until they are beginning to fall apart a little, stirring regularly to make sure they don"t catch. (If there seems to be a lot of water, increase the heat a little and cook some of it off; if it seems to be too dry, add a little more.) Remove the pan from the heat and add the vanilla essence. Stir the pears and put them into a bowl to cool down.

Once the pears are warm rather than hot, divide them into 2 serving bowls, and put the creme fraiche on the side (or drizzle the single cream over them). Serve immediately.

B.

Have 2 fan wafer biscuits as well (this adds 90 calories)

C.

Have 1 fan wafer biscuit and use 4 tablespoons double cream instead of single (this adds 135 calories)

D.

Have 2 fan wafer biscuits and use double cream instead of single (this adds 180 calories)

see all desserts SNACKS & TREATS.

Snacks

Check your snacks allowance for the day from the menu plans on pages 16-17, then choose whatever you fancy from the list below. Remember: always have a healthy snack close at hand to save you should temptation strike.

1 large pear (65 calories) or banana (100 calories) or orange (60 calories), or a couple of large plums (70 calories) A large bowlful (about 200 g/7 oz) of raspberries, cherries or strawberries (about 50 calories). Add a couple of tablespoons of low-fat Greek yogurt (75 calories in total) 5 celery sticks filled with 50 g (2 oz) light soft cheese (90 calories) 10 pitted black olives in brine, rinsed and mixed with a few chopped fresh herbs and 1 teaspoon olive oil (90 calories) 30 pistachio nuts in their sh.e.l.ls (90 calories) 1 rye crispbread spread with 1 rounded teaspoon smooth peanut b.u.t.ter (110 calories) - spread the smooth side; the rough one holds almost double the quant.i.ty 100 g (334 oz) reduced-fat cottage cheese with a chopped peach, nectarine or chopped slice of pineapple (about 115 calories) 30 g (generous 1 oz) light cream cheese with chives on 2 dark rye crispbreads, spread with (optional) Marmite (about 125 calories) 100 g (334 oz) of mixed nuts toasted in Cajun spices or soy sauce. Eat no more than 20 g (34 oz) at a time (about 125 calories). They keep well in an airtight jar A selection of "crudites" - carrot sticks, cuc.u.mber batons, spring onions, strips of pepper - kept in an airtight box and used for snacking with one of the salsas (about 130 calories) 10 almonds (130 calories) 1 apple and a 20 g (34 oz)-piece of strong Cheddar cheese (135 calories) 150 g (5 oz) low-fat Greek yogurt with 50 g (2 oz) chopped fresh strawberries stirred into it (135 calories) 2 oatcakes spread with 20 g (34 oz) light cream cheese with garlic and herbs (140 calories) 150 g (5 oz) low-fat natural yogurt with 34 teaspoon chopped seeds and 2 pieces of dried fruit, such as sunflower seeds and a couple of apricots (about 145 calories) 25 g (1 oz) monkey nuts (145 calories) 25 g (1 oz) dry-roasted peanuts 150 calories) A 120g can of sardines in spring water or brine - drain and rinse well - on 1 crispbread or an oatcake (about 180 calories) a small can of tuna in spring water, drained and mixed with 1 tablespoon extra-low-fat mayonnaise on 1 crispbread or an oatcake (about 180 calories) 150 g (5 oz) low-fat Greek yogurt with 3 chopped almonds scattered on it, and 1 teaspoon honey drizzled over the top (185 calories) Half an avocado with 1 tablespoon light mayo (205 calories) One of the soups on pages 82-93. They range from 90-285 calories a bowl SNACKS & TREATS.

Treats

The difference between snacks and treats is that snacks are healthy, while treats tend to contain "empty calories" - i.e. they have no nutritional value - but we include them in the Biggest Loser plan because they"re psychologically good for you. Losing weight shouldn"t be all about denial or you won"t stick to it long-term - and we want you to get slim and stay slim for life. Some people find it hard to follow any weight-loss plan that doesn"t allow alcohol because their social life revolves around pubs, wine bars or clubs. Well, the good news is that you can drink on the Biggest Loser plan - so long as you don"t exceed your treats allowance for the day. And if you"re a chocaholic, you can use up your treats allowance on your favourite chocolate bar.

Wine: a small 125 ml (4 fl oz) gla.s.s of red or dry white wine (85 calories); a medium 175ml (6 fl oz) gla.s.s (119 calories) Champagne: a small 125 ml (4 fl oz) gla.s.s (91 calories) Beer: a pint of lager, about 570 ml (18 fl oz) (about 163 calories); a pint of bitter (182 calories) Spirits: a single measure of whisky, gin or vodka (56 calories) Fizzy drinks: a 250 ml (8 fl oz) gla.s.s of cola (43 calories); 100 ml (334 fl oz) tonic water (26 calories) Sugar added to tea or coffee has about 20 calories per teaspoonful. So if you take sugar and are on Plan A, your treats allowance won"t go far Milk chocolate: a 32 g (generous 1 oz) snack-size Mars bar (175 calories) Dark chocolate: 20 g (34 oz) or about 2 squares on most bars (110 calories) Crisps: a 35 g (generous 1 oz) bag of cheese and onion crisps (184 calories) Biscuits: 1 chocolate digestive (86 calories); 1 custard cream (57 calories) Cakes: 1 blueberry m.u.f.fin, weighing about 54 g (generous 2 oz) (about 200 calories) Meringue: 1 meringue nest without cream (50 calories); with 2 tablespoons thick cream (about 150 calories) Ice cream: a 113 g (334 oz) scoop of vanilla (260 calories) Or have an extra dessert from the selection on pages 154-167. They range from 95-255 calories each.

Remember: if you"re on Plan A, you have a treat allowance of 100 calories a day; Plan B - 150 calories a day; Plan C - 200 calories a day; and Plan D - 250 calories a day.

You"ll find some standard calorie counts for typical treats listed on the previous page, but do read the label on your treat of choice. Find the calorie count per serving, and make sure you know what the serving size is. For example, a chocolate bar might say 220 calories per 40 g serving. If it"s a 100 g bar, that means there are 2.5 servings per package, and it"s up to you to work out how many squares of chocolate you can afford. You"ll need to keep your wits about you!

It"s important to measure the quant.i.ties of all foods you eat (apart from salad leaves without dressing) and all drinks (apart from water or black, sugarless tea and coffee), but it is absolutely VITAL that you keep a check on your treats calories. Go overboard on these and the pounds will pile back on with a vengeance...

A FINAL WORD.

A Final Word Use this cookbook in whatever way is most useful to you. Mix and match meals as you like within the calorie allowance for your band. (Remember Plan A = 1,500 calories, B = 2,000 calories, C = 2,500 and D = 3,000.) Just be sure to eat a wide variety of foods so you get all the vitamins and minerals your body needs. When you"ve learned how to cook healthily, you"ll have the tools to create meals that will help to keep you and your family slim for life.

Once you reach your target weight, be sure to celebrate. Have some "after" photos taken by a professional photographer. Buy some flattering new clothes. Throw a big party then watch the stunned look on your friends" faces as they take in the transformation you"ve undergone.

Do things you were too shy to do when you felt too big. If you are single, join a dating agency. Book a beach holiday. Start training for a charity fun run. Don"t be held back any longer by worrying whether people are judging you because of your weight. Now they will look at you and think, "There"s someone who looks after him-/herself."

Whatever you do, don"t slip back to the old habits that made you overweight in the first place. Continue to eat the Biggest Loser way, following the healthy eating guidelines, and you should stay slim and healthy long term.

You"ve achieved something amazing, which is going to affect many different areas of your life. Congratulations from all the Biggest Loser team!

Contents

Foreword.

Introduction.