The Skinny Cow - Syn Values

Instant Indulgent Mint Choc Drink - 2
Skinny Dipper Mini - 3
Berry Blush Smoothie Ice Cream Lolly - 3.5
Caramel Shortcake Ice Cream Lolly - 4.5
Ice Cream Sandwich Choc/Van - 4.5
Mint Double Chocolate Ice Cream Lolly - 4.5
Triple Chocolate Brownie Ice Cream Lolly - 4.5
Triple Chocolate Ice Cream Lolly - 4.5

Burger King Syn Values

Breakfast
Hash Browns, 12 - 7.5
Hash Browns, 18 - 11.5
6 Mini Pancakes (Maple syrup) - 13.5
Sausage Butty - 15.5
Bacon & Egg Breakfast Roll - 16.5
Bacon Butty - 19
Sausage & Egg Breakfast Roll - 22
Egg & Cheese Butty - 22.5
Bacon & Egg Butty - 23
Bacon & Egg Butty (Brown Sauce) - 24
Bacon & Egg Butty (Tomato Sauce) - 24
Ultimate Breakfast Roll - 29.5

Burgers
Angus Mini Burger - 13.5
Hamburger - 14
Hamburger,Kids - 14
Veggie Bean Burger,Kids - 14
Angus Mini Burger with cheese - 16
Cheeseburger - 16
Cheeseburger, Kids - 16
Whooper Junior - 17.5
Whooper Junior with Cheese - 19.5
Double Cheeseburger - 24
Bacon Double Cheeseburger - 24.5
Ocean Catch Burger - 24.5
Angus Burger - 29
Veggie Bean Burger - 29.5
Whooper - 32.5
Whooper with Cheese - 36.5
Angus Double Burger - 42.5
Double Whooper XL - 44.5
Bacon Double Cheeseburger XL - 46.5
Smoked Bacon & Cheddar Double Angus - 46.5
Double Whooper with Cheese XL - 48.5

Chicken 
Char Grilled Chicken Fillet Strips,Kids - FREE
Chicken Bites - 5.5
Chicken Bites,Kids - 6
Chicken Wings - 6.5
Breaded Chicken Strips - 9.5
Char grilled Chicken Mini Burger - 10.5
Chicken Royale Burger with Sweet Chilli - 27.5
Chicken Royale Burger - 30.5
Chicken Sandwich - 33
Chicken Royale Buger with Cheese - 34.5

Baguette
Chicken & BLT Baguette - 29
Beef Baguette with BBQ Sauce - 32.5
Monterey Melt Baguette - 34.5

Fries
King Fries:
Small - 7.5
Regular - 11.5
Large - 14
Super - 17

Onion Rings
Regular - 23
Large - 35
Super - 46

Potato Wedges
Potato Wedges - 3

Sweet Treats
Cookies and Cream Ice Cream - 16
Apple Pie - 16.5
Dutch Apple Pie - 17

Milkshake
Chocolate:
Kids - 9
Regular - 13
Large - 18
Strawberry:
Kids - 8.5
Regular - 11.5
Large - 16
Vanilla:
Kids - 8.5
Regular - 12
Large - 16.5

Salads
LA Garden Salad no Dressing -  FREE
French Dressing Sachet - 0.5
Honey & Mustard Sachet - 1.5
Mayo Sachet, 80% Fat - 4
Sweet Chilli Dip Pot - 5

Krispy Kreme Doughnuts Syn Values

Krispy Kreme Doughnuts Syn Values

Original Glazed - 11
Maple Iced Glazed - 12
Glazed Cruller - 12
Powdered Strawberry Filled - 12.5
Chocolate Iced Glazed - 12.5
Chocolate Iced with Sprinkles - 13
Glazed Cream Filled - 14
Glazed Lemon Filled - 14.5
Powdered Blueberry Filled - 14.5
Chocolate Iced Custard Filled - 15
Glazed Raspberry Filled - 15
Cinnamon Apple Filled - 15
Glazed Chocolate Cake - 15.5
Vanilla Cake - 17
Chocolate Iced Cream Filled - 17.5

Yo! Sushi Syn Values- FINALLY!!

Yo! Sushi Syn Values

Miso Soup - 3

Rolls
Yo Roll 2.5
California Roll - 1.5
Rainbow Roll - 4
Salmon Dragon Roll - 3

Rice
Vegetable Firecracker Rice - 9
Chicken Firecracker Rice - 13
Salmon Rice - 12.5

Katsu
Chicken - 4
Prawn - 3

Yakisoba
Chicken - 8.5
Prawn - 5.5
Vegtable - 4

Sashimi
Beef Tataki - 3.5
Coriander Tuna - FREE
Salmon - FREE
Tuna - FREE

Desserts
Chocolate Ganache Cake - 9
Chocolate Mochi - 10
Dorayaki - 7
Green Tea Ice Cream Mochi - 7.5
Lemon Shortbread Cake - 14.5
Mochi -6.5

Udon
Spicy Seafood Udon - 9
Duck Udon - 8.5

Fotomaki
Fotomaki Duck -3.5

Hand Rolls
California - 1.5
Crispy Salmon Skin - 2
Salmon & Avocado - 3
Soft Shell Crab - 3.5
Spicy Tuna - 3
Vegetable - 3

Hot Classics
Chicken Gyoza - 6
Chicken Teriyaki - 8.5
Chicken Tsukune - 2.5
Duck Gyoza & Moromi Miso - 7.5
Hairy Prawns - 10
Prawn Korroke - 5
Pumpkin Korroke - 2.5
Salmon Teriyaki - 5
Pepper Squid - 1
Takoyaki - 4.5
Vegetable Gyoza - 5.5

Iso
Crispy Salmon Skin - 2.5
Crunchy Prawn - 2.5
Inari Mini - 1
Soft Shell Crab - 3
Spicy Chicken - 3.5
Spicy Tuna Mini - 2

Maki
Avocado - 2
Cucumber - 0.5
Prawn & Chive - 2.5
Salmon - 1.5
Tuna - 1.5

Tempura
Prawn - 4.5
Soft Shell Crab - 4.5
Vegetable - 5

Salads
Aubergine - 3.5
Chuka Ika - 2
Crayfish - 1.5
Crunchy Tofu - 2
Edamame - FREE
Kaiso - 3.5
Salmon & Broccoli - 1
Spicy Chicken - 3

Fish and Chip Shop Syn Values

Fish and Chip Shop

Cod
Small - 10
Medium - 15
Large - 19

Haddock
Small - 9
Medium - 13
Large - 17

Plaice
Small - 13.5
Medium - 17.5
Large - 22.5

Fishcake
Each - 7

Chips
Standard - 17.5
Large - 26

Pies
Meat Pie - 20

Saveloy
Standard - 6.5

Scampi
Standard - 16

Gravy
Standard - 7.5

Curry
Standard - 6

Beans and Mushy Peas -  FREE!

Weight Watchers Products - Syn Values

Breakfast Bakery (per slice/item)

Thick sliced wholemeal loaf - 3.5
Thick sliced grained bread - 4
Thick sliced white loaf - 3.5
White danish loaf - 2.5
Malted danish loaf - 2.5
Brown danish loaf - 2.5
Original bagels - 8
Wild blueberry muffins - 9.5

Yoghurts

Citrus - FREE
Coconut and vanilla greek - 1/2
Red fruits and peach greek - FREE
Apricot and nectarine - 1/2
Summer fruits fromage frais - 1/2
Toffe and vanilla -  FREE
Summer fruits -  FREE
Dessert recipe -  FREE

Sausages and Bacon

Unsmoked back bacon - FREE
Premium pork sausage - 1/2
Cumberland Sausage - 1/2

Breakfast Accompaniments

Strawberry Jam 1 level tsp - 1/2
Blackcurrant Jam 1 level tsp - 1/2
Orange Marmalade 1 level tsp - 1/2

Lunch Bakery

Petit Pains - 5 1/2
Chilled garlic and herb petit pains - 8 1/2
Wraps - 5 1/2
Tortillas - 5 1/2
White Pitta bread - 5 1/2
Wholemeal Pitta Bread - 5
Chilled garlic and coriander naan breads  5 1/2
Mini plain naan breads - 5 1/2
Garlic and Herb dough balls - 1 1/2

Sandwiches and Wraps

Chicken Caesar Wrap - 14 1/2
Chicken Fajita Wrap - 15

Ready Meals

Roasted vegetable arrabiatta - 2
Spanish chicken and potato bravas - 7 1/2
Chicken and mushroom pie - 15
Butternut squash and mozzarella risotto - 6 1/2
Smokey chipotle chilli with spicy rice - 10
Green thai chicken curry with coconut rice - 11 1/2
Piri Piri chicken with spicy rice - 6
Chicken saag aloo with lemon and coriander rice - 6 1/2
Spaghetti and meatballs - 5
Classic cottage pie - 7 1/2
Bolognese al forno - 7 1/2
Chicken tikka masala with basmati rice - 6
Chicken, tomato and spinach lasagne - 6
Ham and mushroom tagliatelle - 5
Macaroni Cheese - 6
Sausage and Mash - 8
Sweet and sour chicken with long grain rice - 4 1/2

Quich and Tarts

Crustless Mediterranean vegetable quiche - 12 1/2
Crustless cheese and onion quiche - 13 1/2
Bacon and leek crustless quiche - 14
Broccoli and cheese crustless quiche - 14

Lunch Accompaniments

Cooked Ham -  FREE
Wafer thin cooked ham - FREE
Wafer thin cooked chicken - FREE
Reduced fat mature cheese slices - 2
Low fat soft cheese with roasted onion and chive 25g - 1
Reduced fat grated mature cheddar 25g - 2 1/2
Tuna in tomato and herb dressing - 1 1/2
Tuna in coronation style dressing - 2
Tuna in mayo with sweetcorn - 2

Sauce Jars 350g Jar

Korma cooking sauce - 9
Creamy mushroom sauce - 8
Chilli con carne - 9
Roasted garlic pasta sauce- 5
Sweet and sour cooking sauce - 7 1/2
Tikka Masala cooking sauce - 12 1/2
Mozzarella and rocket pasta sauce - 6

Desserts

Toffee and honeycomb sundaes - 6
Chocolate and vanilla ice cream cone - 6 1/2
Chocolate and toffee multi pot swirl - 4
Mint chocolate ice cream stick - 5
Lemon sponge pudding - 9
Chocolate sponge pudding - 9 1/2
Sticky toffee sponge - 6 1/2
Apple crumble - 9 1/2
Hot fruit crumble - 8
Lemon and lime mousse - 3

Cadbury Syn Values

BARS
Dairy Milk 45g - 12
Jelly Popping Candy 47g - 12
Cookie Nut Crunch 47g - 12.5
Bubbly Milk Choc 40g - 10.5
Bubbly White Choc Centre 40g - 6.5
Mint Bubbly 25g - 7
Dairy Milk with oreo 120g bar 3 chunks - 4.5
Dairy Milk Nutty Caramel 200g bar 4 chunks - 8
Golden Biscuit Crunch 200g bar 1 chunk - 1.5
Toffee Popcorn 150g bar 4 chunks - 6.5
Bliss Chocolate Truffle 110g bar 2 chunks - 6.5
Bliss Hazlenut Truffle 110g bar 2 chunks - 6.5
Bliss Toffee Flavour Truffle 110g bar 2 chunks - 6.5
Dairy Milk Chocos 46g roll - 12
Caramel 45g bar - 11
Whole Nut 49g - 13.5
Fruit and Nut 49g - 12.5
Turkish Delight 39g - 9
Crunchie 40g - 9.5
Crispello 30g - 8.5
Wispa 39g - 11
Wispa Gold 52g - 13.5
Twirl 43g 11.5
Flake 32g - 8.5
Double Decker 60g - 14
Boost 60.5g - 15.5
Star Bar 49g - 12.5
Timeout 32g - 8.5
Picnic 48g - 11.5
Snack Wafer Each - 3
Snack Shortcake Each - 2.5
Snack Sandwich 27g - 6
Brunch Chocolate Chip - 8
Brunch Raisin - 7.5
Brunch Hazlenut - 8.5
Bournville 45g - 11.5
Dream 45g - 12.5
Fudge 25.5g - 5.5
Freddo 18g - 5
Freddo Caramel 19g - 5
Curly Wurly 26g - 6
Chomp 24g - 5.5
Creme Egg Twisted 45g - 10.5

BAGS, BOXES AND TINS
Bitsa Wispa each - 1
Twirl Bites 2 x bites - 1.5
Crunchie Rocks 25g - 6
Choc Full of Pretzels 37g - 8.5
Choc Full of Popcorn 37g - 8
Choc Full of Peanuts 20g - 6
Caramel Nibbles 40g - 105
Giant Buttons 40g - 10.5
Buttons 65g - 17
White Chocolate Buttons 32g - 9
Eclairs each - 1.5
Heroes each - 2.5
Milk Tray each - 2.5
Roses each - 2 - 3.5

Warburtons Syn Values

Syn Value is per slice, roll etc 

Wholemeal (400g) - 2.5
Milk Roll (400g) - 2.5
Premium Brown (400g) - 3
Danish (400g) - 3
Medium (400g) - 3.5
Toastie (400g) - 3.5
Soft White Farmhouse (400g) - 3.5
Pancake - 3.5
Crusty (400g) - 4
Seeded Batch (400g) - 4.5
Tiger White Sliced (600g) - 4.5
Half & Half Medium (750g) - 4.5
Fruit Loaf with Orange - 4.5
Wholemeal (800g) - 4.5
Crumpet - 5
Stoneground Wholemeal Batch (800g) - 5
Soft Brown Farmhouse (800g) - 5
Soft White Farmhouse Large (800g) - 5
Hot Cross Bun Loaf - 5
Raisin Loaf with Cinnamon - 5
Winter Fruit Loaf - 5
Sandwich Thin - 5
Medium (800g) - 5

Brown Sandwich Thin - 5

Wholegrain Goodness (600g) - 5
Seeded Sandwich Thin - 5
Soft Grained Farmhouse (800g) - 5.5
Toastie, Thick Slice White (800g) - 5.5
White Plus Milk & Calcium (750g) - 5.5
Choc Chip Brioche Roll - 6
Wholemeal Roll - 6
Seeded Batch (800g) - 7
Muffin - 7
White Rolls - 7
Potato Cake - 7
Stoneground Wholemeal Batch Baked Roll - 7
Hot Dog Roll - 7.5
Seeded Burger Bun - 7.5
Square Wrap - 8
Fruity Teacake - 8
Fruity Teacake - 8
Oven Bottom Muffin - 8.5
Brown Square Wrap - 8.5
Seeds & Grain Batch Baked Roll - 9
Seeded Square Wrap - 9












.

Slimming World News

Just a quick note to let people know, Slimming World have added the new Allinson High Fibre White Bread as a healthy B choice. Yes really WHITE BREAD!!, just be aware that due to the size of the slices this only applies to ONE SLICE ONLY so don't get caught out!!        xxxxxxxx

Starbucks Syn Values

The New Standard Caffe Latte
Short - Skimmed Milk - 3.5
Short - Semi-Skimmed Milk - 5
Short - Whole Milk - 5.5
Short - Soy - 4
Tall - Skimmed Milk - 5
Tall - Semi-Skilled Milk - 7
Tall - Whole Milk - 8.5
Tall - Soy - 5.5
Grande - Skimmed Milk - 6.5
Grande - Semi-Skimmed Milk - 9.5
Grande - Whole Milk - 11
Grande - Soy Milk - 7.5
Venti - Skimmed Milk - 8.5
Venti - Semi - Skimmed Milk - 12.5
Venti - Whole Milk - 15
Venti - Soy Milk - 9.5

Fresh Filter Coffee
Short - FREE
Tall - FREE
Grande - FREE
Venti - FREE

Espresso
Solo - FREE
Doppio - FREE

Espresso Con Panna
Solo - 1.5
Doppio - 2

Espresso Macchiato
Solo - Skimmed Milk - 0.5
Solo - Semi-Skimmed Milk - 0.5
Solo - Whole Milk - 0.5
Solo - Soy Milk - 0.5
Doppio - Skimmed Milk - 0.5
Doppio - Semi-Skimmed Milk - 0.5
Doppio - Whole Milk - 1
Doppio - Soy Milk - 0.5

Caffe Americano
Short - FREE
Tall - FREE
Grande - FREE
Venti - FREE

The New Standard Cappuccino
Short Skimmed Milk - 3
Short Semi-Skimmed Milk - 4
Short Whole Milk - 4.5
Short Soy Milk - 3
Tall Skimmed Milk - 3.5
Tall Semi-Skimmed Milk - 5
Tall Whole Milk - 6
Tall Soy Milk - 3.5
Grande Skimmed Milk - 4
Grande Semi-Skimmed Milk - 6
Grande Whole Milk - 7
Grande Soy Milk - 4.5
Venti Skimmed Milk - 6
Venti Semi-Skimmed Milk - 8
Venti Whole Milk - 9.5
Venti Soy Milk - 6

Caffe Misto
Short Skimmed Milk - 2
Short Semi-Skimmed Milk - 2.5
Short Whole Milk - 3.5
Short Soy Milk - 2
Tall Skimmed Milk - 3
Tall Semi-Skimmed Milk - 4
Tall Whole Milk - 5
Tall Soy Milk - 3
Grande Skimmed Milk - 3.5
Grande Semi-Skimmed Milk - 5.5
Grande Whole Milk - 6.5
Grande Soy Milk - 4
Venti Skimmed Milk - 4.5
Venti Semi-Skimmed Milk - 6.5
Venti Whole Milk - 8
Venti Soy Milk - 5

The New Standard Caramel Macchiato (made with reg vanilla flavour syrup)
Short Skimmed Milk - 5
Short Semi-Skimmed Milk - 6
Short Whole Milk - 7
Short Soy Milk - 5
Tall Skimmed Milk - 8.5
Tall Semi-Skimmed Milk - 10.5
Tall Whole Milk - 12
Tall Soy Milk - 8.5
Grande Skimmed Milk - 9.5
Grande Semi-Skimmed Milk - 12
Grande Whole Milk - 13.5
Grande Soy Milk - 10.5
Venti Skimmed Milk - 13
Venti Semi-Skimmed Milk - 16.5
Venti Whole Milk - 19
Venti Soy Milk -  14

The New Standard Caffe Mocha ( with whipped cream)

Short Skimmed Milk - 8
Short Semi-Skimmed Milk - 9
Short Whole Milk - 10
Short Soy Milk - 8.5
Tall Skimmed Milk - 12
Tall Semi-Skimmed Milk - 13.5
Tall Whole Milk - 15
Tall Soy Milk - 12.5
Grande Skimmed Milk - 14.5
Grande Semi-Skimmed Milk - 17
Grande Whole Milk - 18
Grande Soy Milk - 15
Venti Skimmed Milk - 18
Venti Semi-Skimmed Milk - 21
Venti Whole Milk - 23
Venti Soy Milk -  18.5

The New Standard White Chocolate Mocha (with whipped cream)

Short Skimmed Milk - 11.5
Short Semi-Skimmed Milk - 12.5
Short Whole Milk - 13.5
Short Soy Milk - 12
Tall Skimmed Milk - 16.5
Tall Semi-Skimmed Milk - 16
Tall Whole Milk - 19.5
Tall Soy Milk - 22
Grande Skimmed Milk - 21.5
Grande Semi-Skimmed Milk - 23.5
Grande Whole Milk - 25
Grande Soy Milk - 23.5
Venti Skimmed Milk - 26
Venti Semi-Skimmed Milk - 28.5
Venti Whole Milk - 30.5
Venti Soy Milk -  26.5

Hot Brewed Teas
All sizes - FREE

More to come.......xxxxx

Wagamama Syn Values

Sides
Edamame - FREE
Miso Soup and Pickles - 2
Chicken Tebasaki - 7.5
Negima Yakitori - 7
Lollipop Prawn Kushiyaki - 8
Goma Wakame Salad - 8
Raw Salad - 10
Ebi Katsu - 11
Ebu Gyoza - 11
Gyoza - 12
Tori Kara Age - 13.5

Duck Gyoza - 15

Yasia Gyoza - 15

Chilli Squid - 15.5
Pork Ribs - 17.5

Ramen
Chicken Ramen - 26
Chilli Chicken - 30
Chilli Beef - 34
Wagamama - 34.5
Miso - 35
Pork - 35
Teriyaki Salmon - 35.5
Salen Soba - 38

Teppanyaki
Teriyaki Salmon Soba - 14.5
Yasai Yaki Soba - 16
Yaki Udon - 17
Chicken and Prawn Wagamama Pad-Thai - 18.5
Ginger Chicken Udon - 19.5
Yasai Wagamama Pad-Thai - 19.5
Yaki Soba - 21.5
Teriyaki Beef Soba - 23.5

Curry Dishes
Grilled Chicken Katsu Curry - 18
Yasai Katsu Curry - 23.5
Prawn Raisukaree - 27
Chicken Katsu Curry - 27
Chicken Raisukaree - 32
Chu Chee Curry - 33
Prawn Itame - 36
Chicken Itame - 42.5
Yasai Itame - 42.5

Donburi
Teriyaki Chicken Donburi - 15
Chicken and Prawn Cha Han - 15.5
Chicken Tama Rice - 16
Yasai Cha Han - 17.5

Chilli Dishes
Firecracker Prawns - 13.5
Prawn Chilli Men - 19
Yasai Chilli Men - 21.5
Firecracker Chicken - 20.5
Chicken Chilli Men - 23.5

Salads
Ginger Beef and Coriander Salad - 21
Mandarin and Sesame Chicken Salad - 27

Desserts
Natural Fruit Ice Lolly - 4
Citrus Yuzu Frozen Yoghurt - 10
Strawberry and Five Spices Frozen Yoghurt - 11
Chocolate Chilli and Ginger Frozen Yoghurt - 15
Passion Fruit Frozen Yoghurt - 15

Sweet Ginger and Apple Gyoza - 18
Tasters - 21

Coconut Reika - 21
White Chocolate and Ginger Cheesecake - 23
Passion Fruit Cheesecake - 23


Chocolate Fudge Cake - 33.5

Nando's Syn Values

Appeteasers
Houmous with PERI-PERI drizzle - 39
Red Pepper Dip - 39
Spicy Mixed Onions - 6.5
PERI-PERI Nuts - 31.5

PERI-PERI Chicken (on it's own)
Chicken Butterfly - 3.5
1/4 Chicken Breast - 6
1/4 Chicken Leg - 10.5
1/2 Chicken - 17.5
3 Chicken Wings - 9.5
5 Chicken Wings - 15.5
Whole Chicken - 35.5

Burgers, Pittas and Wraps
Chicken Breast Fillet Burger - 23
Chicken Breast Fillet Pitta - 19.5
Chicken Breast Fillet Wrap - 29
Double Chicken Breast Fillet Burger - 28.5
Double Chicken Breast Fillet Pitta - 23
Double Chicken Breast Fillet Wrap - 34.5
Portabello Mushroom and Grilled Halloumi Cheese Burger - 29.5
Portabello Mushroom and Grilled Halloumi Cheese Pitta - 22.5
Portabello Mushroom and Grilled Halloumi Cheese Wrap - 39
Veggie Burger - 21.5
Veggie Pitta - 19
Veggie Wrap -34
Beanie Burger - 25
Beanie Pitta - 24
Beanie Wrap - 37.5

Specials
Prego Steak Roll - 22
Chicken Livers and Portuguese Roll - 32

Salads
Mediterranean Salad - 14.5
Caesar Salad - 11.5
Couscous Salad - 18.5
Mixed Leaf Salad - 1

Sides
Reg Chips - 20.5
Reg Spicy Rice - 13.5
Reg Coleslaw - 12.5
Reg Macho Peas - 8.5
Side Salad Reg - 0.5
Reg Garlic Bread - 16
Corn on the Cob - FREE
Reg Creamy Mash - 13.5

Fino Sides
Luso Beans - 11.5
Ratatouille - 5.5
Sweet Potato Mash - 12.5

Pizza Hut - Syn Values

Starters
Texan BBQ Chicken Wings - 1 ( per one)
Breaded Chicken Strips - 2 ( per one)
Ultimate Garlic Bread - 6.5 (per one)
Bruschetta Garlic Bread - 8.5 (per one)
Seasoned Potato Wedges - 12 (avg serving)
Sizzling Garlic King Prawns - 12 (avg serving)

Pasta
Salmon Pasta Bake - 17.5
Chicken and Mushroom Bake - 18
Lasagna - 19
Creamy Mushroom Ravioli - 23

Pizza ( Large Pan Pizza, sliced into 8, syns per slice)
Veggie Hot One - 12
Veggie Supreme - 12
Hawaiian - 12.5
Farmhouse - 13
Margarita - 13
Chicken Supreme - 13
Spicy Chicken - 13
BBQ Americano - 14.5
Meat Feast - 14.5
BBQ Meat Feast - 15

Pizza ( Regular Pan Pizza, sliced into 6, syns per slice)
Veggie Supreme - 7.5
Veggie Hot One - 8
Hawaiian - 8.5
Chicken Supreme - 8.5
Farmhouse - 9
Margarita - 9
Meat Feast - 9
Spicy Chicken - 9
BBQ Americano - 9.5
Blazin Inferno - 9.5
Double Pepperoni - 9.5

Pizzetta
Virtuous Veg - 22
Chicken Delight - 23
Shrimply Delicious - 23.5

Deserts
Banoffee Cookie Dough - 28
Choc Chip Cookie Dough - 28.5
Choc Fudge Cake - 33.5

Burger King - Syn Values

Garden Salad - FREE
King Fries Small - 7.5
King Fries Reg - 11.5
6 Mini Pancakes with syrup - 13.5
Hamburger - 13.5
King Fries Large - 14
Cheeseburger - 16
King Fries Super - 17
Whopper Junior - 17
Whopper - 32.5
Double Whopper - 44.5
Whopper with cheese - 36.5
Double Whopper with cheese - 47.5
Bacon Butty - 19
Egg and Cheese Butty - 22.5
Onion Rings Reg - 23
Double Cheeseburger - 24
Bacon Double Cheeseburger - 24
Chicken Royale - 24
Veggie Wrap - 24.5
Ocean Catch - 24.5
Double Rodeo - 25
Veggie Bean Burger - 31.5
XL Bacon Double Cheeseburger - 34
Steakhouse - 34
Chicken Royale with cheese - 34.5
Onion Rings Large - 35
Smoked Bacon and Cheddar - 38.5
Onion Rings Super - 46

Extra Easy SYN FREE Dinner Ideas (mostly syn free!)

Steak with potato wedges and roast tomatoes
Cut one large potato per person into wedges and place in a roasting tin. Spray them with low cal cooking spray, add seasoning and a pinch of paprika and roast in the oven at 200/Gas 6 until cooked through, approx 40 mins. Add small tomatoes on the vine half way through. Season lean steaks and cook on a griddle or non-stick frying pan to your liking. Serve with the wedges and roast tomatoes and a large salad.

5 Spice Duck Stir Fry
Thinly slice skinless duck breast fillets and coat in 5-spice powder. Heat a large wok and spray with low cal cooking spray. Cook the spiced duck for a few mins, stirring before adding a large bag of mixed stir fry vegetables and cooking for a few minutes until done. Add a squeeze of lime juice and serve with cooked rice.

Salmon and New Potatoes
Grill salmon steaks and serve with a topping of chopped red pepper, capers and parsley and lots of new boiled new potatoes, broccoli and green beans. Finish with slices of melon and a FREE mullerlight yogurt.

Gammon Grill
Grill a lean gammon steak and serve with new potatoes and lots of vegetables, such as carrots, green beans and broccoli. Have a banana and some pineapple for afters.

Spicy beefburgers and sweet potato chips with chutney
Cook parboiled sweet potato chips in a preheated oven at 240/Gas 9 for 20-25 mins. Make the chutney: put chopped tomatoes, onion, chopped apple ( 2 1/2 syns each when cooked) garlic and balsamic vinegar in a saucepan, cover and cook over a high heat for 5 mins. Uncover and cook for a further 5 mins. Season well. Mix together extra lean minced beef, mustard powder and chilli flakes. Season and mix well. Shape into four burgers. Cook the burgers in low cal cooking spray over a medium heat, for 7 mins on each side. Serve in a 60g wholemeal roll (b). Follow with a melon, grape and kiwi fruit salad.

Beef Braise and Balsamic Cabbage
Soften chopped onion with cubed lean braising steak. Add a pack of chopped root casserole vegetables. Cover with beef stock, add some Marmite and cook, covered, simmering for about 2 hours. Roast shredded red cabbage in a hot oven with some seasoning and a good drizzle of balsamic vinegar, stirring frequently until cooked through.

Yogurt Syn Values

Muller
Mullerlight Cherry - FREE
Mullerlight Rhubard - FREE
Mullerlight Vanilla - FREE
Mullerlight Mandarin - FREE
Mullerlight Strawberry - FREE
Mullerlight Smooth Toffee - FREE
Mullerlight Banana and Custard - FREE
Mullerlight Peach and Pineapple - FREE
Mullerlight Mango and Passion fruit - FREE
Mullerlight Lemon Cheesecake - 1
Strawberry Fruit Corner Mini - 2.5
Fruit Corner Peach and Apricot - 4.5
Blueberry Fruit Corner - 4.5
Red Cherry Fruit Corner - 4.5
Strawberry Fruit Corner - 5
Black Cherry Greek Style Corner - 5
Rhubarb Greek Style Corner- 5
Banana Chocolate Flakes Corner - 6
Chocolate Crunch Corner - 6.5
Toffee Hoops Crunch Corner - 7
Strawberry Crumble Crunch Corner - 8
Amore for me Peach - 8.5
Amore for me Plum and Cinnamon - 8.5
Amore for me Exquisite Orange for me - 8.5
Amore for me Cherry - 8.5
Amore for me Walnut and Greek Honey - 9.5
Deluxe Corner Coconut Dream - 9.5
Deluxe Corner Creme Praline - 9.5
Kids Corner Footballs - 10
After Dinner Mint Deluxe Corner - 10.5

Tesco
Fat Free Blueberry 100g - FREE
Low Fat Raspberry 150g - 2
Low Fat Strawberry 150g - 2
Low Fat Lemon 150g - 2.5
Low Fat Peach 150g - 2.5
Low Fat Cherry 150g - 2.5
Eat Live Enjoy Prune 150g - 3
Low Fat Toffee 150g - 4
Low Fat Hazelnut 150g - 4
Coconut 150g - 4.5
Low Fat Coconut 150g - 4.5
Low Fat Natural 500g - 5
Custard Layered Rhubarb 125g - 5.5
Low Fat Strawberry 450g - 6
Low Fat Peach 450g - 7
Finest Victoria Plum 150g - 7
Finest Champagne Rhubard 150g - 7.5
Low Fat Lemon 450g - 8
Low Fat Peach 450g - 8
Greek Style Natural 200g - 9
Finest Honey and Ginger 150g - 9
Finest Hazelnut 150g - 10
Finest Lemon Curd 150g - 10
Low Fat Cherry 450g - 11
Low Fat Vanilla 450g - 11
Coconut 450g - 13.5
Finest Natural Greek 500g - 18.5
Greek Style Natural 500g - 19.5
Honey Greek Style 450g - 21.5
Low Fat Vanilla 450g - 23.5

Extra Easy SYN FREE Lunch Ideas (mostly syn free!)

Rice Stuffed Peppers
Cook some chopped onions and add a spoonful of dried mixed herbs and some paprika. Mix into cooked rice, red kidney beans and sweetcorn and spoon into pepper halves. Bake them for 45 mins at 180c Gas 4, until tender. Serve with a large mixed salad. Enjoy a couple of peaches for opub.

Chicken and Bacon salad with a sweet twist
Toss together cooked new potatoes and baby salad leaves with sliced cooked skinless chicken and cooked pieces of lean back bacon. Add halved grapes and chunks of fresh peach and serve with a fat free french dressing.

Griddled Vegetables with pasta
Thinly slice courgettes and aubergine (1 of each per person) into long lengths. Preheat a griddle and cook the vegetables for 6-8 mins, turning to make a griddle marks. Add them to a bowl and sprinkle with the juice of 1-2 lemons and some seasoning. Add cooked pasta and some torn basil.

Meaty Chilli and Rice
Dry fry extra lean minced beef in a non-stick pan, add chopped onion, red peppers, mushrooms and chilli powder to taste and cook until soft, then add canned tomatoes and red kidney beans and simmer for 25-30 mins. Serve with boiled rice and a large mixed salad. 

Half pint prawns with lemon
Fill a large glass with whole unpeeled cooked prawns and serve with 2 slices of wholemeal bread (b) and plenty of lemon wedges. Accompany with a big side salad.

Moroccan Couscous
Make up a pack of Ainsley Harriott Moroccan Medley Couscous (1 1/2 syns per packet) and serve with a large mixed crisp salad. Follow with a Free Mullerlight yoghurt.

Prawn Salad
Mix lots of crispy iceberg lettuce, cucumber, tomatoes and juice prawns with Kraft Light Thousand Island Dressing ( 1 syn per level tbsp) and a squeeze of lemon juice. Serve with a 60g wholemeal roll (b)

Smoked haddock and egg salad
Steam or microwave a piece of smoked haddock and poach an egg per serving. Serve the fish and egg on top of a large salad of cucumber, lettuce, tomatoes, beetroot and spring onions.

Smoked salmon, dill and cucumber salad
Peel a cucumber and thinly slice. Add some lemon juice and chopped dill to the cucumber. Serve with smoked salmon and some salad leaves and salad cress.

Grazing Board
On a wooden board arrange cooked sliced meats such as trimmed Parma ham (1/2 syn per slice), deli turkey, lean pastrami and smoked ham with small cherry tomatoes on the vine, cornichons, radishes, pickled onions and a large mixed salad. Follow with a bunch of grapes and Free Mullerlight yoghurt.

Diet Reviews

Atkins Diet

Bleughh!! The idea of losing weight whilst eating cream and cheese is basically what drew me to this diet in the first place. I started by spending an obscene amount on shopping which included double cream and bacon. The absence of fruit and veg is probably the most disconcerting aspect of the diet. It only took me two days to start missing fruit ( I confess I didn't get around to missing veg!! ) so after four days I gave up. In the four days I managed to lose 7 pounds!! but honestly it wasn't worth it. I felt rotten, my skin was grey and greasy and my energy levels were lower than normal. The quick results make this diet popular along with the inclusion of 'naughty' foods however I for one can not see how this is a healthy option for a long term eating plan. 


More to follow..............xx

Extra Easy SYN FREE Breakfast Ideas (mostly syn free!)

Breakfast Ideas Syn Free

Tasty Scrambled Eggs
Cook chopped spring onion, green peppers and tomato in low cal cooking spray until softened. Add a couple of lightly beaten eggs with a pinch of garlic powder and cook until lightly scrambled. Season with soy sauce and serve on 2 wholemeal slices of toast (b).

Cereal and Minty Melon
Enjoy 35g fruit and fibre (b) with milk (a) and a minty melon salad (mix cubes of watermelon, honeydew and cantaloupe melon with shredded mint leaves).

Smoked haddock and egg kedgeree
Cook long grain rice in water with a spoonful of mild curry powder. Drain and mix with cooked smoked haddock and quartered hard boiled eggs. Enjoy 2 weetabix (b) with milk (a) while it's cooking.

Plum and Nectarine Compote
Place slices of ripe, stoned plums and nectarines in a bowl and sprinkle with sweetener. Mix 3 tbsp of quark with lemon juice and sweetener to taste and serve with the fruit. Follow with 2 slices of wholemeal toast (b).

Potato Saute
Saute lots of cooked potato slices in low cal cooking spray and serve with baked beans, mushrooms and an egg or two fried in low cal cooking spray. 

Grilled Kippers
Grill kippers and serve with grilled tomatoes and mushrooms.

Brunch ham and egg wrap
Whisk 2 eggs and cook in a small non-stick frying pan, turn and cook the omelette on the other side. Place on a plate and arrange a couple of slices of lean ham on top. Place a handful of watercress down the middle with a thinly sliced small tomato and roll up to eat.

Potato rosti with bacon
Fry chopped lean bacon in a little low cal cooking spray until crisp. Add to cooked, grated potatoes. Cook onion until soft then add to the potatoes and bacon. Add chives and seasoning and mix well. Shape into patties and cook in low cal cooking spray for 2-3 mins on each side. Serve with oven roasted vine tomatoes and mushrooms.

Simply Oats
One sachet of Quaker Oat So Simple Original with 1 Oat/Scan bran (b) crumbled in, made with milk (a) and topped with some fresh berries of your choice.

Weetabix and Melon
2 weetabix (b) with milk (a) followed by a wedge of melon.

Storecupboard Staples- FREE

Storecupboard Staples

Spice Rack - All herbs and spices are Free

Vinegar, Salt and Pepper - All types of vinegar, salt and pepper are Free 

Soy Sauce - Free and not just for stir fries

Marmite - Love it or hate it, it's Free

Stock - Stock pots, liquid stock, liquid stock concentrate, bouillon powder and stock cubes all Free

Mustard Powder - Great for sandwiches, soups and stews and Free

Fat Free Dressings - 50 kcals or less per 100ml makes this Free

Sweetener - Tablets and most granules are Free

Vegetable Purees - As long as they don't contain oil they are Free

Low Cal Cooking Spray - Only Free when sprayed not poured

Syn Values - Cakes

Syn Values - Cakes

McVities Jaffa Cake Bar - 4.5
Mr Kipling Fancies - 5.5
Mini Muffin - 6
Chocolate Mini Roll - 6
Mr Kipling Country Slice - 6
Iced Finger - 6.5
Jam Tart - 7
Bakewell Slice - 7.5
Mr Kipling Mini Battenburg - 7.5

SUBSCRIBE

SUBSCRIBE AND LET ME KNOW WHAT YOU WANT MORE OF EG. RECIPES, MEAL PLANS ETC..

XX

Super Speed Food List

Super Speed Food List ( these foods are extra low in energy density so have extra slimming power!)

Bilberries                             
Blackberries
Blackcurrants
Boysenberries
Cranberries
Gooseberries
Grapefruit
Guava
Lemons
Limes
Loganberries
Melon
Pomelo
Raspberries
Redcurrants
Rhubarb
Strawberries
Tamarillos
Tayberries
Whitecurrants



Clams                                        

Cockles
Crab
Crayfish
Cuttlefish
Octopus
Oysters
Squid
Whelks
Winkles
Cod
Coley
Dab
Dover Sole
Flounder
Flying Fish
Haddock
Hoki
John Dory
Lemon Sole
Monkfish
Parrot Fish
Plaice
Pollack
Red Snapper
Tilapia
Whiting



Baked Beans                              

Black Gram Beans
Broad Beans
Butter Beans
Flageolet Beans
Garden Peas
Marrowfat Peas
Mushy Peas
Petit Pois
Processed Peas

Extra Easy Meal Plan

Extra Easy One Day Meal Plans

Breakfast
Defrost frozen mixed tropical fruit and mix in 30g Nestle Honey Nut Shredded Wheat and a sliced banana. Serve with fat free natural yoghurt.

Lunch
Mix a can of mixed bean salad with cooked green beans and lots of halved cherry tomatoes. Add a drizzle of balsamic vinegar and some torn basil. Serve with some sliced cooked lean deli ham or turkey. Have some sliced fresh pineapple for afters.

Dinner
Place salmon fillets on squares of foil. Top with thinly sliced red pepper and red onion and drizzle liberally with soy sauce and a squeeze of lime juice. Wrap tightly and place on a baking tray. Cook in a preheated oven at 190/Gas 5 for 20-25 mins. Serve with cooked egg noodles.

Breakfast
Heat 2 cans of chopped tomatoes in a saucepan and reduce over a medium heat for 10 mins. Add a crushed garlic clove, chopped jalepeno pepper and seasoning. Pour onto a large ovenproof dish and make 3-4 small wells in the sauce to break the eggs into. Bake in a preheated oven at 190/Gas 5 until the eggs are set.

Lunch
Cook lean gammon, chopped onions, canned green lentils and diced carrots in stock until the gammon and lentils are tender. Serve with a 60g wholemeal bread roll. Follow with apples and pears for pud.

Dinner
Saute finely chopped onions in low calorie cooking spray for 4-5 mins. Add garlic, peppers and carrots and continue to saute for a few minutes. Add paella rice, a bay leaf and a pinch of saffron threads. Stir in chicken stock bring to a simmer and cook, uncovered over a gentle heat for 15 mins. Add raw tiger prawns, live mussels, cooked shredded chicken and fresh or frozen peas. Cover tightly and turn the heat to low. Allow to cook for a further 12-15 mins until all the liquid is absorbed. Remove from the heat and leave to stand, covered for 10 mins. Stir in chopped parsley and garnish with lemon wedges. Finish with summer fruits layered with fat free natural yoghurt. 

KFC Syn Values

KFC Syn Values (Correct @ May 2013)


Chicken Crispy Strips (each) - 3
Gravy (reg) - 4
Coleslaw (reg) - 5.5
Chicken Drumstick (each) - 5.5
Chicken Thigh (each) - 8.5
Chicken Breast (each) - 9
Gravy (lrg) - 10
Fries (reg) - 11
Chicken Sandwich - 11.5
Coleslaw (lrg) - 11.5
Popcorn Chicken (reg) - 12.5
Fries (lrg) - 14
Chicken Sandwich with sauce - 16
Popcorn Chicken (lrg) - 20.5

McDonald's Syn Values

McDonald's Syn Values

Beef
Hamburger - 12.5
Cheeseburger - 15
Double Cheeseburger - 22
Big Mac - 24.5
Quarter Pounder Deluxe - 26
Chicago Supreme Burger - 33

Chicken
Grilled Chicken and Bacon Salad - 1.5
Chicken McNuggets (6) - 9
Chicken Selects - 12.5
BBQ Chicken Snack Wrap - 15.5
Mayo Chicken - 16
Chicken Salad Wrap - 16.5
McChicken Sandwich - 19.5
Chicken Salad Sandwich - 22

Sweet Chilli Sandwich - 23

Sweet Chilli Wrap - 23
Chicken and Bacon Wrap - 25
Chicken Legend with salsa - 26
Chicken Legend with mayo - 27.5
Chicken and Bacon Sandwich - 31

Fish
Fillet-o-fish - 17
Fish Fingers - 6.5

Deli Choices
Grilled Chicken Salad Wrap - 16.5
Spicy Veggie Wrap - 21
Grilled Chicken Salad Sandwich - 22
Crispy Chicken and Bacon Wrap - 25
Spicy Veggie Sandwich - 26
Sweet Chilli Crispy Chicken Wrap - 29.5
Sweet Chilli Crispy Chicken Sandwich - 29.5
Crispy Chicken and Bacon Sandwich - 31

Sides
Fries Reg - 8.5
Fries Med - 11.5
Fries Lrg - 16.5
Hash Brown - 4

Breakfast
Hash Brown - 4
Oatso Simple - 10
Sugar Donut - 10.5
Toasted Bagel - 11
Blueberry Muffin - 15
Bacon Roll - 17
Bacon and Egg Muffin - 17.5
Double Bacon and Egg Muffin - 20
Sausage and Egg Muffin - 21.5
Bacon, Egg, Cheese Bagel - 23
Chocolate Muffin - 26
Pancakes, Syrup - 26.5
Sausage, Egg, Cheese Bagel - 27
Double Sausage and Egg Muffin - 28.5
Breakfast Wrap - 30
Big Breakfast - 31
Pancakes, Sausage, Syrup - 33.5

Drinks
Oasis Med - 3.5
Cappuccino Med - 4.5
Tropicana Orange - 6
Latte Reg - 7
Fruitizz Med - 8
Coca Cola Med - 8.5
Fanta Orange Med - 8.5
Banana Milkshake Med - 10.5
Strawberry Milkshake Med - 19
Chocolate Milkshake Med - 19.5
Vanilla Milkshake Med - 19.5

Exercise Reviews

Exercise Reviews

Zumba

Love, love, love it!! It really is one of the best exercise classes I have found for larger women. I have been to many classes with many different teachers and have always had a fantastic time. It's fast paced, inclusive and easy to learn. It is best to wear gym clothes that you are comfy in as there is lots of moving around. The classes include a warm up and cool down and in the middle is some insane dancing. This class really does not feel like exercise and an hour can pass in the blink of an eye. The only issue I found is that it can be hard on the knees if they are something you suffer with anyway. However, you would be surprised how resilient the body is and you might not notice any discomfort until the morning after. A really great class that everyone should try at least once.

Boxercise

Now I cannot claim to be an expert on this class as I have only attended one in my whole life. I ended up without a partner at the class I attended and was paired with the instructor. The class involves one person wearing the boxing gloves and the other wearing the pads and then it is basically loads of punching. I'm not sure if it was just the class I attended but it was not very varied and incredibly repetitive. As I was paired with the instructor I wore the gloves for the entire hour and was near death by the end of it!! I even had to go for an x-ray as my finger was bent out of joint. The class was hard however  if I did it every day I could kiss my bingo wings away in a month! 

Pilates

A very enjoyable class that masquerades as simple stretching exercises when in fact it is an all over work out and you do break a sweat. A good variety of standing and floor exercises. This class is generally done bare foot in loose fitting clothes with an emphasis on strengthening your core. I have not felt my core for years!! I can see why people enjoy Pilates more than yoga and I can definitely feel the difference the day after a class however it does feel like more of a class for toning up rather than weight loss. I will definitely go back to it when I am in a position to concentrate on toning. 

30 Day Shred

I stumbled upon the 30 day shred after browsing a weight loss forum. This is an exercise DVD by The Biggest Loser's Jillian Micheals. The basic premise of the DVD is to complete a 20 minute workout once a day for 30 days. After reading lots of reviews the feedback seemed to good to be true so I ordered the DVD from Play for about £10. There are various levels on the DVD however you only progress when you feel ready. I enjoy Jillians training technique as she does not suffer fools gladly and the workouts all though short are extremely intense. In my opinion this is a fab workout and if stuck to for the 30 days I could see most people getting fantastic results. I aim to complete the whole 30 days in one block before the end of the year. 




More to come, watch this space................xx

Any questions, comments, suggestions etc..............

Hi, If you have any questions, comments or helpful suggestions please comment here. I am able to laugh at myself for being overweight but I am not here to ridicule anyone over their weight issues. 

My Weight Loss Pictures

My Weight Loss Pics

Ok as previously explained I hate having my picture taken for fear I would be tagged on Facebook. I really am ashamed of how I look but I know that it is necessary for me to do this to give me motivation. I am aiming to post a new pic every ten pounds I lose, as I have 100 pounds to lose so ten life changing pics hopefully! When I get a chance I will do a picture gallery of my weight gain.

Saturday 26th Jan 2013 - 16st

  Saturday 16th March - 15 st 4 lbs
   Ten pounds gone

Cheesecake Recipes

White Chocolate Cheesecake with Strawberries and Shortbread

( Serves 4 - 3.5 syns per serving)

28 g porridge oats
75 ml boiled water
9 tbsp sweetener
1 tub of quark
6 strawberries
3 McVitie's Shortbread bites
1 small milky bar
Options white chocolate sachet
1 leaf gelatin



Preheat oven to 200 c

Mix porridge oats, 3 tbsp sweetener and water and press into a 7' spring loaded cake tin. Bake for ten mins then leave to cool completely.
Mix the quark, 6 tbsp sweetener, gelatin and white chocolate powder. Spoon onto base and level. Decorate with strawberries, shortbread and melted chocolate. 


This is a pic of one I made today. Visually it looks lovely however I have a real problem with the aftertaste of sweetener. And as nice as this tastes it does use a lot of sweetener. Other than that issue its a gorgeous cake with really low syns. 

Curry Recipes

Thai Red Fish Curry ( Serves 4 - 2 syns per serving)

2 Level tbsp Thai red curry paste
2 tbsp tomato puree
700 ml fish stock
100 ml light coconut milk
200 g sugar snap peas
600 g white fish
200 g cherry tomatoes
Large pinch of coriander for garnish
Juice of 1 lime 










Simmer the curry paste, tomato puree, stock and coconut milk for 8 mins.
Add the peas and cook for a further 5 mins.
Add the fish and tomato's and cook gently for another 5 mins. 
When the fish is cooked take off the heat, add coriander and lime juice and serve.

This is a fab, easy and quick curry to rustle up at the end of a long day. I have not taken a pic of mine as it looks exactly the same as this Slimming World picture. If I cannot get the sauce to thicken up enough I have on the odd occasion used arrowroot to thicken it. Just remember to add one more syn for each level tsp used. 


Chip Shop Curry Sauce( Serves 4 - FREE )

Frylight
1 Onion
2 Garlic Cloves
1 cm piece of root ginger
1 tbsp curry powder
400 g can chopped toms
60 ml vegetable stock
2 tbsp sweetener
50 g fat free natural fromage frais
1 tbsp coriander
1 tbsp mint


Chop, grate, prepare all ingredients. Cook onion, garlic, ginger and curry powder and cook until onions soften. 
Add the tomatoes, stock and sweetener, bring to the boil and simmer for 15 mins.
Blend until smooth and then add the yogurt and herbs.

This is a really versatile curry sauce that I make all the time. I tend to cook a large batch and rather than adding the yogurt I portion it up and freeze it so I have something handy when I get the urge for curry. Pop it over some slimming world chips and it does feel like you are eating something naughty and it's all FREE. 

Thai Prawn and Mango Curry ( Serves 4 - 5 syns per serving

3 Garlic Cloves
2cm piece of ginger
1 tbsp ground coriander
1 tbsp ground cumin
1 level tsp Thai red curry paste
1/2 tsp ground turmeric
1 tsp sweetener
600 ml fish stock
2 medium mangoes bite size chunks
200 ml light coconut milk
1 level tbsp tamarind paste
600g raw tiger prawns
salt
handful chopped fresh coriander

Chop, grate, prepare all ingredients. In a wok place garlic, ginger, ground coriander, cumin, curry paste, turmeric and sweetener add stock and mix well. Cover, bring to the boil and simmer for ten mins. Add mango, coconut milk and tamarind paste and bring back to the boil. Add the prawns and reduce the heat, simmer for 6-8 mins until prawns are pink. Season with salt and fresh coriander. 

Greggs- Syn Values Updated 26/10/2013

Syn Values- Greggs 

Greek Yogurt Mixed Berry & Granola - 5.5

Porridge Golden Syrup - 13

Porridge Original - 13

Teacakes - 10.5

Toffee Yum Yum - 14.5

Jaffa Cake Doughnut - 16

Pain Au Chocolate - 17

Yum Yum - 17

Fresh Cream Eclair - 17.5

Strawberry Milkshake Doughnut - 18.5

Triple Chocolate Vanilla Doughnut - 18.5

Fresh Cream Doughnut - 19.5

Raspberry Ripple Cupcake - 19.5

Belgian Bun - 21

Coconut Snowball Doughnut - 22

Caramel Doughnut - 22.5

Sicilian Lemon Muffin - 25

Triple Chocolate Muffin - 28.5

Tiger Roll - 8.5

Corn Topped Roll - 9.5

Wholemeal Roll - 10

Oval Bite Roll - 11.5

Sub Roll Plain - 11.5

Sub Roll Seeded - 13.5

Croissant - 12.5

Cheese and Tomato Pizza - 14.5

Char Grilled Chicken Pizza - 16.5

Cheese and Pepperoni Pizza - 17.5

Tomato Soup - 10

Breakfast Bacon Roll - 19

Cheese and Onion Pasty - 19.5

Sausage Roll - 18

Breakfast Sausage Roll - 20.5

Ham Salad Oval Bite - 16

Cheese and Onion Pasty - 19.5

Mexican Chicken Oval Bite - 21

Steak Bake  - 21.5

Char grilled Chicken Oval Bite - 22

Chicken Bake - 22.5

Sausage and Bean Melt - 22.5

The Spicy One - 23.5

Cornish Pasty - 28

Tuna Mayo & Cucumber Sandwich - 20

Egg Mayo & Pepper Sandwich - 20.5

Cheese and Tomato Sandwich - 24.5

Classic Chicken Salad Sandwich - 26

Classic BLT & Sweetcure Bacon Sandwich - 27.5

Sweet Chilli Chicken Bloomer No Mayo - 23

Chicken and Mango Bloomer - 24.5

Tuna Crunch Bloomer - 26

Ham, Cheese & Pickle Bloomer - 27

New York Deli Bloomer - 31

Honey Roast Ham & Mature Cheddar Baguette - 23

Tuna Crunch Baguette - 26.5

Chicken Club Baguette - 30

Ham & Egg Salad Sub Roll - 19.5

Chicken Mayo Sub Roll - 20

Tuna Mayo Mixed Seeded Sub Roll - 20.5

Cheese and Tomato Spiral Pasta Pot - 7

Chilli Chicken Spiral Pasta Pot - 7

Chicken and Bacon Wrap - 20.5