0:00:02 > 0:00:05I'm Tom Kerridge, chef, husband and dad.
0:00:05 > 0:00:10A few short years ago, I weighed in at almost 30st.
0:00:10 > 0:00:11Wow.
0:00:11 > 0:00:13Mental, isn't it? That's at my peak.
0:00:13 > 0:00:15I decided I had to do something about it.
0:00:16 > 0:00:21So I cut out carbohydrates, quit the booze and hit the gym,
0:00:21 > 0:00:22losing 12st.
0:00:24 > 0:00:26It worked brilliantly for me,
0:00:26 > 0:00:29but it's a strict regime which isn't right for everyone,
0:00:29 > 0:00:32like these struggling dieters from my neighbourhood,
0:00:32 > 0:00:36whose habits and lifestyles require a different approach.
0:00:36 > 0:00:38So I've set myself a challenge
0:00:38 > 0:00:41to help 13 locals lose weight for good
0:00:41 > 0:00:43with my calorie-controlled recipes.
0:00:43 > 0:00:47It is no coincidence that the first three letters of diet are die.
0:00:47 > 0:00:49THEY LAUGH
0:00:49 > 0:00:53The NHS recommends cutting calories is the best way to lose weight,
0:00:53 > 0:00:56but low-calorie food has a poor reputation.
0:00:56 > 0:01:00You punish yourself, eating, like, literally cardboard.
0:01:00 > 0:01:04I want to show them and you that you can cook and eat the food you love
0:01:04 > 0:01:06and lose weight too.
0:01:06 > 0:01:08This is the bit that makes the dish come to life.
0:01:08 > 0:01:10So nice.
0:01:10 > 0:01:14- So satisfying.- And it really tastes like a big treat.
0:01:14 > 0:01:16I need to be there for them to show them
0:01:16 > 0:01:19how they can do it and help them along the way.
0:01:19 > 0:01:21To pick them up when they're down.
0:01:21 > 0:01:23- I just want to give up. - Listen, you've done so well.
0:01:23 > 0:01:24Don't give up now.
0:01:24 > 0:01:26Last push, last push, last push, last push.
0:01:26 > 0:01:28And encourage them to support each other too.
0:01:31 > 0:01:35I reckon if lower calorie food can come packed full of flavour
0:01:35 > 0:01:37and in generous portions,
0:01:37 > 0:01:40people would have a much better chance of losing weight
0:01:40 > 0:01:42and keeping it off for good.
0:01:50 > 0:01:52The foods we turn to when we're sad or stressed
0:01:52 > 0:01:54can come packed with calories,
0:01:54 > 0:01:59but expecting my dieters to simply stop comfort eating isn't realistic.
0:01:59 > 0:02:01They'll be miserable and give up.
0:02:01 > 0:02:04So comfort food is where we should start.
0:02:04 > 0:02:06So here's some of my low-calorie versions
0:02:06 > 0:02:08of our comfort-food favourites.
0:02:08 > 0:02:11This week, I'll be making muffins you won't find on a high street,
0:02:11 > 0:02:15a lush and large lasagne, sumptuous rice pudding,
0:02:15 > 0:02:17and crispy Southern-style chicken.
0:02:17 > 0:02:19Who'd have thought you could eat that lot on a diet?
0:02:23 > 0:02:26But first, it's time to meet my dieters.
0:02:26 > 0:02:29I've invited 13 local volunteers who want to lose weight
0:02:29 > 0:02:31to pop down to my pub.
0:02:31 > 0:02:33Hello, mate. Good morning.
0:02:33 > 0:02:34Hi, I'm good, how are you?
0:02:34 > 0:02:36How we doing, chief? Nice to see you.
0:02:36 > 0:02:37Hello there. Make yourself at home.
0:02:37 > 0:02:39Welcome, Leigh.
0:02:39 > 0:02:42Not for a pint, but for a lower calorie breakfast -
0:02:42 > 0:02:43all designed by me.
0:02:43 > 0:02:46You've got some baked doughnuts, we've got some muffins,
0:02:46 > 0:02:47we've got some yoghurt.
0:02:47 > 0:02:49Is this like the treats before, like, the diet starts?
0:02:49 > 0:02:52You may think it's all treats, but this is all low-calorie.
0:02:52 > 0:02:54- No, it's not. - It is, this is all low-calorie.
0:02:57 > 0:02:59All right, guys, welcome.
0:02:59 > 0:03:00All getting to know each other.
0:03:00 > 0:03:02- ALL:- Yeah. - And you've all had breakfast.
0:03:02 > 0:03:05- Lovely.- Yes. Did it feel like diet food?
0:03:05 > 0:03:06- ALL:- No. - Not at all.
0:03:06 > 0:03:09See, this is brilliant! What a great start!
0:03:09 > 0:03:12All of you are here because you've all decided
0:03:12 > 0:03:14that you want to try and lose some weight.
0:03:14 > 0:03:18OK, so, me, I've done the best part of 12st, OK,
0:03:18 > 0:03:20and it's been a long journey that I've been on,
0:03:20 > 0:03:22and it's embracing a lifestyle -
0:03:22 > 0:03:24but the reason that I was able to stay on it
0:03:24 > 0:03:26is because I improved flavour,
0:03:26 > 0:03:28because it doesn't matter what you drop in your diet,
0:03:28 > 0:03:30you need to make things taste wonderful.
0:03:30 > 0:03:32How often have we done a calorie-controlled diet
0:03:32 > 0:03:36and found the food really bland and boring?
0:03:36 > 0:03:40It is no coincidence that the first three letters of diet are die.
0:03:40 > 0:03:42THEY LAUGH
0:03:43 > 0:03:45For the next 12 weeks,
0:03:45 > 0:03:47these guys are going to follow UK government guidelines
0:03:47 > 0:03:51for losing weight at a safe and sustainable rate,
0:03:51 > 0:03:54using my calorie-counted recipes to help them.
0:03:54 > 0:03:58By putting their weight, height, and gender into an online calculator,
0:03:58 > 0:04:03I've given them each a calorie limit that they need to stick to.
0:04:03 > 0:04:08So, 6'4" policeman Andy gets 2,400 calories a day,
0:04:08 > 0:04:12while at only 5'4", the Reverend Jenny is allowed 1,500.
0:04:14 > 0:04:15If they stick to these limits,
0:04:15 > 0:04:18the guidelines say that they should lose a pound or two a week.
0:04:19 > 0:04:22At the end of 12 weeks, you'd have lost around about a stone,
0:04:22 > 0:04:24and this is what we're going to go on.
0:04:24 > 0:04:28So I'm going to provide you with 15 recipes in a starter pack
0:04:28 > 0:04:30that we have for you - and then every two weeks,
0:04:30 > 0:04:33you're going to get another 15 recipes.
0:04:33 > 0:04:34Are we all ready for this journey?
0:04:34 > 0:04:37- ALL:- Yes.- Yes. SHOUTS: Yes, yes, yes!
0:04:37 > 0:04:39APPLAUSE
0:04:39 > 0:04:41Here is the packs. Come and get your kits.
0:04:41 > 0:04:43Here you are, mate. One for you.
0:04:43 > 0:04:45I'm giving them a toolkit of gadgets and ingredients
0:04:45 > 0:04:47to get them started
0:04:47 > 0:04:50alongside their first batch of calorie-counted recipes.
0:04:50 > 0:04:53All right. Packs given out, we are ready to go.
0:04:53 > 0:04:57Had a quick flick through the recipes, and they look amazing.
0:04:57 > 0:04:59So excited. Just want to get started now.
0:04:59 > 0:05:01Tom has challenged us with a stone -
0:05:01 > 0:05:04I think we can do better than that, so I'm hoping to double that.
0:05:04 > 0:05:05Get a couple of stone off.
0:05:05 > 0:05:07I never did a diet before, but I'm ready.
0:05:07 > 0:05:10I think it's going to be a great 12 weeks,
0:05:10 > 0:05:12and I do feel like change is already starting.
0:05:14 > 0:05:16The hit of the lower-calorie breakfast
0:05:16 > 0:05:18was my apple and raisin muffins.
0:05:18 > 0:05:21It's one of the 15 recipes my dieters are starting with,
0:05:21 > 0:05:24and includes a neat trick to cut back
0:05:24 > 0:05:26on high-calorie fats and sugars.
0:05:26 > 0:05:28Start with two Braeburn eating apples.
0:05:28 > 0:05:31They're naturally sweet and won't go all mushy when cooked.
0:05:31 > 0:05:34Cut them into quarters and then into dice,
0:05:34 > 0:05:36all about the same size -
0:05:36 > 0:05:40and in the pan, I'm going to put three tablespoons of honey.
0:05:42 > 0:05:44This is a key part of the cooking.
0:05:44 > 0:05:45We're going to caramelise it,
0:05:45 > 0:05:48take it to this bittersweet kind of smoking point.
0:05:48 > 0:05:50For all my recipes,
0:05:50 > 0:05:52I've spent time thinking about cooking processes
0:05:52 > 0:05:53that pack in extra flavour.
0:05:55 > 0:05:57It's becoming thicker, look...
0:05:57 > 0:05:59..and it's darker around the edges.
0:05:59 > 0:06:02Just as it's beginning to smell like it's burnt, apples go in.
0:06:03 > 0:06:07It instantly stops the cooking of the honey, and give it a stir, OK.
0:06:08 > 0:06:13I'm adding one teaspoon each of Chinese five-spice and mixed spice.
0:06:13 > 0:06:14Great flavours with apple.
0:06:14 > 0:06:16Straight away, the room smells amazing.
0:06:17 > 0:06:20You can just see the apple beginning to soften.
0:06:20 > 0:06:23Turn the heat off. Leave it to one side to cool.
0:06:23 > 0:06:25That's it. First part of it done.
0:06:25 > 0:06:28Easy. Next, the muffin mixture.
0:06:28 > 0:06:31Normally, when you make a cake or a muffin mix,
0:06:31 > 0:06:34you beat together butter and sugar.
0:06:34 > 0:06:36Instead of butter and sugar, we're using banana.
0:06:37 > 0:06:40You'll need about 150g of banana.
0:06:40 > 0:06:42That's about two small ones.
0:06:42 > 0:06:44Mash them and then add two eggs.
0:06:44 > 0:06:46I'm going to give that a mix together.
0:06:47 > 0:06:50Add 200ml of semi-skimmed milk...
0:06:50 > 0:06:53..and now for even more flavour, sesame oil.
0:06:53 > 0:06:56Three tablespoons.
0:06:56 > 0:06:58Yes. This is a fat content,
0:06:58 > 0:07:02but this is fat with an added bonus of flavour.
0:07:02 > 0:07:07This toasty, nutty undertone that we've got from the caramelised honey
0:07:07 > 0:07:09also matches with this toasted sesame oil.
0:07:09 > 0:07:11Now, the dry ingredients.
0:07:11 > 0:07:13300g of self rising flour
0:07:13 > 0:07:16and one teaspoon of bicarbonate of soda...
0:07:16 > 0:07:21..and then one tablespoon of granulated sweetener.
0:07:21 > 0:07:24Sweeteners can be extracted from plants or made from starch.
0:07:24 > 0:07:26They're much lower in calories than regular sugar
0:07:26 > 0:07:29and have less impact on blood sugar,
0:07:29 > 0:07:30but cook just as well.
0:07:30 > 0:07:35Finally, for taste and texture, 40g of raisins...
0:07:35 > 0:07:38..and then simply add the wet mix to the dry mix.
0:07:41 > 0:07:45You can tell that it's going to be a nice cake mix -
0:07:45 > 0:07:47and the smell of that sesame oil really does come alive.
0:07:47 > 0:07:51The more you move it about, the more the flavour is released.
0:07:51 > 0:07:53It doesn't matter if it's a bit lumpy.
0:07:53 > 0:07:55Just don't overwork the mixture.
0:07:55 > 0:07:58Otherwise, the gluten will make the muffins stodgy...
0:07:58 > 0:08:02..and lastly, you're going to add our lovely caramelised apples.
0:08:03 > 0:08:05Absolutely delicious.
0:08:05 > 0:08:10Stir gently to combine and spoon into 12 muffin cases.
0:08:12 > 0:08:15For an indulgent finish, add a crumble topping,
0:08:15 > 0:08:19a mix of one tablespoon each of oats and brown sugar.
0:08:19 > 0:08:24Just a sprinkle. They'll need 20 minutes at 180 degrees in the oven.
0:08:27 > 0:08:30These muffins clock in at around half the calories
0:08:30 > 0:08:31of most shop-bought ones.
0:08:31 > 0:08:35They're a great weapon in the battle against comfort eating.
0:08:36 > 0:08:39Of the 13 dieters taking part,
0:08:39 > 0:08:42there are three in particular who are real comfort eaters.
0:08:42 > 0:08:45I'm helping them first, because they'll find it emotionally tough
0:08:45 > 0:08:47to make changes to the way they eat.
0:08:48 > 0:08:5227-year-old Louise has battled with her weight for the past seven years.
0:08:53 > 0:08:54Whenever I'm unhappy
0:08:54 > 0:08:57or when I'm feeling really sad or stressed,
0:08:57 > 0:09:01then that's when I will binge and I will just make myself feel OK.
0:09:01 > 0:09:03I enjoy it at the time, but then I think to myself,
0:09:03 > 0:09:05"I shouldn't have done it."
0:09:05 > 0:09:0839-year-old army wife Leigh is a busy mother of four,
0:09:08 > 0:09:12and her schedule has her eating habits out of balance.
0:09:12 > 0:09:15I am very much focused on the children,
0:09:15 > 0:09:17so everything is kids, kids, kids, kids, kids,
0:09:17 > 0:09:19and then I might not eat till, like, two o'clock
0:09:19 > 0:09:22because I haven't thought about myself
0:09:22 > 0:09:25and then binge, binge, binge, binge, binge.
0:09:25 > 0:09:29And 36-year-old dad of twins Ozi's a big lad like me,
0:09:29 > 0:09:32but at over 20st, he knows he's getting too big.
0:09:32 > 0:09:33I am a comfort eater.
0:09:33 > 0:09:36When I go shopping, I look at mega packs now.
0:09:36 > 0:09:40The only thing that I think I'm getting happiness from is food.
0:09:40 > 0:09:42I've equipped them with comfort food recipes
0:09:42 > 0:09:44that pack a full-flavour punch,
0:09:44 > 0:09:46but cut those all-important calories.
0:09:47 > 0:09:49The recipes that I've written
0:09:49 > 0:09:51I'm hoping are going to work for them,
0:09:51 > 0:09:53but it's completely out of my hands.
0:09:53 > 0:09:56It's in their willpower to make this work.
0:09:56 > 0:10:00To see what I'm up against, I'm dropping in on Ozi first.
0:10:00 > 0:10:03Once a restaurant chef, he's now a full-time stay-at-home dad.
0:10:03 > 0:10:05- Hey, Oz.- Hello, Tom.
0:10:05 > 0:10:07- How are we doing, my friend? - Very good.
0:10:07 > 0:10:08- Come on in.- OK, OK.
0:10:08 > 0:10:11I'm here to find out about Ozi's comfort eating.
0:10:11 > 0:10:13I would eat four of those.
0:10:13 > 0:10:14In between breakfast and lunch?
0:10:14 > 0:10:16And yeah, exactly. This biscuit bowl.
0:10:16 > 0:10:17It belongs to me.
0:10:19 > 0:10:20Anybody else can touch it,
0:10:20 > 0:10:22but everybody knows that it's mine and it's my friend.
0:10:22 > 0:10:25How long will that stay for?
0:10:25 > 0:10:28To be honest, this could be gone in three days.
0:10:28 > 0:10:30Easily. I would basically spoon this.
0:10:30 > 0:10:32It's a chocolate spread.
0:10:32 > 0:10:33And eat it like it's yoghurt?
0:10:33 > 0:10:38- Yeah, exactly.- So that's well over 3,000 calories in that.
0:10:38 > 0:10:39How long will that last you?
0:10:39 > 0:10:42The other three days that I don't have biscuits, I would have this.
0:10:42 > 0:10:44Wow.
0:10:44 > 0:10:47Ozi's comfort eating only really began in the last two years,
0:10:47 > 0:10:50when he and the family made a big move.
0:10:50 > 0:10:55I was born in Turkey, and lived in Czech Republic in Prague 15 years,
0:10:55 > 0:10:57and recently moved to UK about two years ago.
0:10:57 > 0:11:01Leaving all your social life, all your friends and family,
0:11:01 > 0:11:04and coming to a new place was quite difficult.
0:11:04 > 0:11:06So I don't have many friends around.
0:11:06 > 0:11:09I'm comforting myself with chocolates and sweet things.
0:11:10 > 0:11:12This wasn't my best friend.
0:11:12 > 0:11:15This has become my best friend since I moved to UK.
0:11:15 > 0:11:19That comfort eating, that's a big thing.
0:11:19 > 0:11:21It evokes an emotion that I remember.
0:11:21 > 0:11:24One that I go, this is quite, you know, it's quite difficult for me,
0:11:24 > 0:11:26because I know exactly the space that you're in,
0:11:26 > 0:11:27and I know how difficult it is.
0:11:27 > 0:11:30My experience has taught me a trick or two
0:11:30 > 0:11:33when it comes to finding the willpower to diet.
0:11:33 > 0:11:35Think of something that you've achieved.
0:11:35 > 0:11:37Think of the commitment that you gave to that.
0:11:37 > 0:11:39Think of the elation when you got it,
0:11:39 > 0:11:41and that feeling you'll get when you achieve this, OK.
0:11:41 > 0:11:44I hope it's going to work. It's just, I'm just really...
0:11:44 > 0:11:45No hope. No hope.
0:11:45 > 0:11:46- It IS going to work.- It will work.
0:11:46 > 0:11:48- It will.- It is.
0:11:48 > 0:11:49It is, yes.
0:11:49 > 0:11:51- Thank you.- Good luck, my friend.
0:11:51 > 0:11:52Good luck, good luck.
0:11:53 > 0:11:56Loneliness is a big hurdle for Ozi right now -
0:11:56 > 0:11:58but I'm hoping being part of my diet group
0:11:58 > 0:12:01will give him the friendship and encouragement he needs.
0:12:03 > 0:12:06At home, all my dieters have their toolkits in action
0:12:06 > 0:12:10and my tasty lower-calorie recipes are getting sampled.
0:12:10 > 0:12:13- What are you cooking? - I am doing the one-layer lasagne.
0:12:13 > 0:12:15Can I be of assistance?
0:12:15 > 0:12:16You can get the onions out of the fridge
0:12:16 > 0:12:18and start frying them, if you want.
0:12:18 > 0:12:20Some people are put off dieting
0:12:20 > 0:12:22as they fear they'll end up going hungry -
0:12:22 > 0:12:25but any comfort eater will be satisfied
0:12:25 > 0:12:27with my next-super tasty dish,
0:12:27 > 0:12:31as, once again, I've used a clever trick to maximise flavour.
0:12:31 > 0:12:34I'm starting with lean beef mince, 800g,
0:12:34 > 0:12:36but in an unconventional move,
0:12:36 > 0:12:39I'm going to roast it before it goes into the sauce.
0:12:39 > 0:12:41I learned this method of cooking from a young commis chef
0:12:41 > 0:12:43that was working in my kitchen.
0:12:43 > 0:12:45He came from an Italian family.
0:12:45 > 0:12:48It just goes to show that you can teach an old dog new tricks.
0:12:48 > 0:12:52Give it 40 minutes at 180 degrees in a fan oven,
0:12:52 > 0:12:54stirring occasionally.
0:12:54 > 0:12:56Meanwhile, the sauce.
0:12:56 > 0:13:00Starting with two diced onions and four grated cloves of garlic
0:13:00 > 0:13:02and a tablespoon of olive oil,
0:13:02 > 0:13:05then a couple of diced carrots and celery sticks.
0:13:06 > 0:13:08Next into the pan, caraway seeds.
0:13:08 > 0:13:12They've got this lovely fragrant, floral, toasty smell
0:13:12 > 0:13:13that comes from them.
0:13:13 > 0:13:15Big powerful kick of flavour.
0:13:15 > 0:13:17About a tablespoon.
0:13:17 > 0:13:19Next in, tomato puree.
0:13:19 > 0:13:21Three tablespoons.
0:13:22 > 0:13:25Let the puree cook off for a couple of minutes
0:13:25 > 0:13:26to intensify its natural sugars.
0:13:26 > 0:13:30Crumble in a beef stock cube for flavour,
0:13:30 > 0:13:33and whack in a tin of chopped tomatoes.
0:13:33 > 0:13:37Then add 700ml of liquid beef stock, chopped fresh rosemary,
0:13:37 > 0:13:42a tablespoon of dried oregano and 200g of halved mushrooms.
0:13:46 > 0:13:49OK, beef mince has been roasting for about 40 minutes,
0:13:49 > 0:13:52and it looks a little bit like instant coffee granules,
0:13:52 > 0:13:53but don't worry,
0:13:53 > 0:13:56it rehydrates once it goes in the sauce -
0:13:56 > 0:14:00but it has now this underlying, amazing roasted beef flavour.
0:14:01 > 0:14:05Season the sauce and simmer for half an hour.
0:14:05 > 0:14:08To reduce the calorie count compared to standard lasagne,
0:14:08 > 0:14:12I'm replacing what would normally be pasta with sliced courgettes.
0:14:12 > 0:14:14I'm slicing them on the angle
0:14:14 > 0:14:16because it gives them just a little bit more length
0:14:16 > 0:14:19which means that it'll go a little bit further.
0:14:19 > 0:14:22Allow the bolognese sauce to thicken up nicely.
0:14:22 > 0:14:25I'm going to pour it into the bottom of our tray
0:14:25 > 0:14:27and flatten it out.
0:14:29 > 0:14:34Then, quite simply, layer the courgettes on top of the beef mince.
0:14:40 > 0:14:42Then, on top of the courgette,
0:14:42 > 0:14:45a layer of beef tomatoes, thinly sliced.
0:14:47 > 0:14:49This recipe was in the pack for my diet guys
0:14:49 > 0:14:53and I know this will be one that they'll all embrace and love.
0:14:53 > 0:14:56All we're doing, really, is taking the pasta out,
0:14:56 > 0:14:59but flavour-wise, I'm certain that this will be an improvement
0:14:59 > 0:15:03on the standard bolognese sauce that they're used to making.
0:15:03 > 0:15:04Normally, for the topping,
0:15:04 > 0:15:07you'd make a rich and calorie-heavy cheese sauce,
0:15:07 > 0:15:10but instead of that, I'm going to use some ricotta,
0:15:10 > 0:15:13put a pinch of salt and a pinch of pepper
0:15:13 > 0:15:14and then, with a spoon,
0:15:14 > 0:15:17just going to beat it together till it's smooth,
0:15:17 > 0:15:21and then just dollop the ricotta onto the top.
0:15:22 > 0:15:24Ricotta is a lower fat sheep's cheese,
0:15:24 > 0:15:27and here I'm using 250g.
0:15:27 > 0:15:30Do you know what? If I hadn't been a chef,
0:15:30 > 0:15:32I might have been an all-right plasterer.
0:15:34 > 0:15:38Then on top of that, a ball of mozzarella, grated to go further.
0:15:40 > 0:15:42On top of that, I'm going to put
0:15:42 > 0:15:44about a tablespoon of dried Parmesan.
0:15:46 > 0:15:50That, my friends, is going to be beautiful in 35 minutes.
0:15:50 > 0:15:52In fact, do you know what? It's beautiful now -
0:15:52 > 0:15:56it's going to be even more beautifuller in 35 minutes.
0:15:56 > 0:15:58Is "beautifuller" a word?!
0:16:08 > 0:16:11Just look at that. How amazing does that look?
0:16:11 > 0:16:12This dish serves six,
0:16:12 > 0:16:15but there's plenty of it and I reckon it would stretch to eight.
0:16:15 > 0:16:18It is so good, it's so tasty.
0:16:18 > 0:16:19This is a winning dish.
0:16:21 > 0:16:24It's the kind of thing a busy mum or dad can knock up
0:16:24 > 0:16:26and keep in the freezer -
0:16:26 > 0:16:30but remember to adjust the seasoning when cooking for kids.
0:16:30 > 0:16:34It's a perfect dish for busy mum-of-four and army wife Leigh.
0:16:34 > 0:16:36Keen to make sure she starts on the right track,
0:16:36 > 0:16:40I'm meeting up for a chat about healthy shopping choices.
0:16:40 > 0:16:43So, talk to me - what is your food weaknesses?
0:16:43 > 0:16:44Where does it go wrong?
0:16:44 > 0:16:45So this is where it all goes wrong.
0:16:45 > 0:16:47This is where it all goes wrong?
0:16:47 > 0:16:49- Yeah.- What happens? - Crisps, chocolate.
0:16:49 > 0:16:51Well, it's just there.
0:16:51 > 0:16:54The weight gain started many moons ago
0:16:54 > 0:16:57when I got quite poorly with asthma,
0:16:57 > 0:16:59so I had to be on steroids.
0:16:59 > 0:17:01Then having children,
0:17:01 > 0:17:05every child I've had, I've put on at least a stone.
0:17:05 > 0:17:09- And hungry?- Sometimes you don't have to be hungry, do you?
0:17:09 > 0:17:10So it's a comfort thing?
0:17:10 > 0:17:11Kind of a comfort.
0:17:11 > 0:17:13It's just there. You can have it on the run.
0:17:13 > 0:17:15You can pick it up anywhere.
0:17:15 > 0:17:17You can pick apples up anywhere.
0:17:17 > 0:17:19You're right.
0:17:19 > 0:17:23I think I've hidden for a lot of years behind the children
0:17:23 > 0:17:30and I am a very confident Mummy, but I'm not a very confident Leigh.
0:17:30 > 0:17:31It really does hurt deep down,
0:17:31 > 0:17:34it makes me really upset because it's not,
0:17:34 > 0:17:36you know, it's not what I want the girls to see,
0:17:36 > 0:17:38it's not how I want to be.
0:17:38 > 0:17:40When do you eat? Do you have three set meals?
0:17:40 > 0:17:42Do you get up to have breakfast, then have lunch?
0:17:42 > 0:17:44No, breakfast is a real no-go area.
0:17:44 > 0:17:47I'll get to, like, two o'clock and I think,
0:17:47 > 0:17:50"I've not eaten anything," and then I'm starving.
0:17:50 > 0:17:53It's kind of the bit that's missing from the family.
0:17:53 > 0:17:57I mean, I just think I'm this big, horrible, wobbly something.
0:17:57 > 0:18:00If I could get me sorted, I would be so much happier.
0:18:00 > 0:18:04I'm just unhealthily heavy now.
0:18:04 > 0:18:05So we know how to change this,
0:18:05 > 0:18:07it's just a case of getting in the routine.
0:18:07 > 0:18:08- It is.- Well, I'll have breakfast.
0:18:08 > 0:18:11- Yeah.- Something that can get me through till lunchtime.
0:18:11 > 0:18:13- Yep, absolutely. - You know where you're going wrong.
0:18:13 > 0:18:17- I do.- One of the recipes I've handed out, which Leigh is keen to try,
0:18:17 > 0:18:20is a delicious lower-calorie rice pudding.
0:18:20 > 0:18:25On your rice pudding list, you are going to need, not double cream,
0:18:25 > 0:18:29definitely not extra-thick double cream, single cream is an option.
0:18:29 > 0:18:33- OK.- But even better than that, this stuff here.
0:18:33 > 0:18:36- OK.- There is another alternative as well and it's a soya-based one.
0:18:36 > 0:18:39All of this is going to be a part of the game that you're picking up,
0:18:39 > 0:18:41learning the numbers and understanding the little bits -
0:18:41 > 0:18:44but flavour-wise, it's no different.
0:18:44 > 0:18:45OK, sugars.
0:18:45 > 0:18:47You need sugar in a rice pudding.
0:18:47 > 0:18:49You need a sweetener, you need something that tastes nice,
0:18:49 > 0:18:52- something that's in it.- OK. - But we don't want sugar-sugar,
0:18:52 > 0:18:53because that's high in calories.
0:18:53 > 0:18:56- Yep.- You want the alternative, you want a sweetener.
0:18:56 > 0:18:58Now, there's plenty of choices here.
0:18:58 > 0:19:01A granulated one, that's pretty much the one you want
0:19:01 > 0:19:02because you can cook with it the same.
0:19:02 > 0:19:05- OK?- Yeah.- See how many calories are in that?
0:19:05 > 0:19:07Two for a teaspoon.
0:19:07 > 0:19:08Two in a teaspoon.
0:19:08 > 0:19:11Great. Stick it in your pot, let's go.
0:19:11 > 0:19:15- OK.- No looking at the cakes, the doughnuts, the biscuits,
0:19:15 > 0:19:17the nightmare stuff, all right. OK. Keep looking the other way.
0:19:17 > 0:19:20- Yeah, I'm looking the other way. - Look this way, look this way,
0:19:20 > 0:19:21look this way!
0:19:21 > 0:19:23Rice pudding is a creamy,
0:19:23 > 0:19:25sweet, classic comfort food,
0:19:25 > 0:19:27especially when you throw in some fresh raspberries
0:19:27 > 0:19:30and my extra special ingredient.
0:19:30 > 0:19:33Once again, I'm using a little extra cooking process
0:19:33 > 0:19:35to pack in more flavour.
0:19:35 > 0:19:38Start with 200g of pudding rice.
0:19:38 > 0:19:42I've toasted it in the oven for around about 20 to 25 minutes,
0:19:42 > 0:19:44and that gives it a kind of nutty flavour,
0:19:44 > 0:19:46a lovely little bit of texture.
0:19:46 > 0:19:48It goes into a saucepan.
0:19:48 > 0:19:53Then on top of that, I'm going to pour 800ml of skimmed milk, OK?
0:19:53 > 0:19:57Some people find skimmed too watery for use on cereals or in drinks,
0:19:57 > 0:20:01but rice gives this dish a creamy texture and the skimmed milk,
0:20:01 > 0:20:05with just 0.1% fat, is worth opting for.
0:20:05 > 0:20:07In goes four teaspoons of the granulated sweetener
0:20:07 > 0:20:09I showed Leigh earlier.
0:20:09 > 0:20:11Now a fresh vanilla pod.
0:20:11 > 0:20:14Scrape the seeds out of the vanilla pod
0:20:14 > 0:20:16and add both to the pan with a quarter teaspoon of cardamom.
0:20:18 > 0:20:22Heat goes on. Bring the whole lot to the simmer and cook for 30 minutes,
0:20:22 > 0:20:24stirring regularly.
0:20:24 > 0:20:27Now that extra special ingredient.
0:20:27 > 0:20:32Rose water. This is very powerful and pungent stuff, six, seven drops.
0:20:32 > 0:20:36That's all you need and, trust me, it makes all the difference.
0:20:36 > 0:20:38Now for luxury with fewer calories,
0:20:38 > 0:20:41I'm adding 60ml of the single cream replacement
0:20:41 > 0:20:43we saw in the supermarket.
0:20:43 > 0:20:46Lastly, another flavour kick, but some acidity level.
0:20:46 > 0:20:49Now raspberries go really well with rose water,
0:20:49 > 0:20:50they're a marriage made in heaven.
0:20:50 > 0:20:53If you gently stir it around,
0:20:53 > 0:20:55the raspberry begins to break down a little bit
0:20:55 > 0:20:58and you end up with this kind of like raspberry ripple effect
0:20:58 > 0:20:59going through your rice pudding.
0:21:00 > 0:21:05It's rich, it's indulgent and because it's rice and starchy,
0:21:05 > 0:21:07it's very filling.
0:21:07 > 0:21:10On top of that, some dried rose petals
0:21:10 > 0:21:13and then a couple of those raspberries -
0:21:13 > 0:21:16and that, for me, is just a dessert.
0:21:16 > 0:21:20It's not a diet dessert, it's just a dessert,
0:21:20 > 0:21:21and a lush one, at that.
0:21:21 > 0:21:25It's the kind of delicious dish I'm hoping will help all my dieters,
0:21:25 > 0:21:29but especially self-confessed comfort eaters like Louise.
0:21:29 > 0:21:31Brioche is something that I could eat all day.
0:21:31 > 0:21:33I quite often stick them in the microwave, as well.
0:21:37 > 0:21:39This would normally be when I'm bored
0:21:39 > 0:21:41or I have just not got much to do,
0:21:41 > 0:21:42then I'll have a quick brioche.
0:21:42 > 0:21:45It normally goes straight in, yeah.
0:21:45 > 0:21:46Oh.
0:21:46 > 0:21:48My relationship with food,
0:21:48 > 0:21:50when I was younger, it was OK,
0:21:50 > 0:21:54and then I fell pregnant when I was 19,
0:21:54 > 0:21:57but, unfortunately, it just didn't pan out the way we expected.
0:21:58 > 0:22:03Just before Hayden was due, his dad passed away.
0:22:05 > 0:22:10He just misled his steps one evening and fell off the balcony.
0:22:10 > 0:22:12It was ten storeys high...
0:22:14 > 0:22:15..and just didn't recover.
0:22:20 > 0:22:23Hayden was here within a week, and that was it.
0:22:25 > 0:22:27It was something that I'd never expected
0:22:27 > 0:22:28I'd have to go through at 19.
0:22:30 > 0:22:34Food was my way to sort of comfort.
0:22:34 > 0:22:36I just sat at home and eat.
0:22:38 > 0:22:41Eight years on, Louise is now married with two more children,
0:22:41 > 0:22:44but she still finds comfort in food throughout the day.
0:22:45 > 0:22:47It's also a problem in the evenings,
0:22:47 > 0:22:50working behind the bar in the local pub.
0:22:50 > 0:22:52You've got the nuts and the nibbles and the crisps.
0:22:52 > 0:22:54If there's a little nudge or somebody going,
0:22:54 > 0:22:56"Oh, come on, it's only one drink"
0:22:56 > 0:22:58or "Come on, we can only have this,"
0:22:58 > 0:23:00and then I suddenly think, "Yeah, why not?"
0:23:00 > 0:23:03I know from experience how hard it can be to resist temptation
0:23:03 > 0:23:05when you work in a pub.
0:23:05 > 0:23:07I'm ashamed to say that before I quit booze,
0:23:07 > 0:23:10I'd put away 15 pints of lager some days,
0:23:10 > 0:23:13and it makes me shudder to think about that now.
0:23:13 > 0:23:14- How are you?- I'm good, how are you?
0:23:14 > 0:23:16I'm good, thank you. You have a smile on your face.
0:23:16 > 0:23:18How are you doing? Are you getting on OK?
0:23:18 > 0:23:19Yeah, not bad, not bad.
0:23:19 > 0:23:22So how are you finding the recipes, cooking them yourself?
0:23:22 > 0:23:23Are you actually enjoying it?
0:23:23 > 0:23:24Yeah, I'm loving it.
0:23:24 > 0:23:27It's flavours that I've never thought to put in something before.
0:23:27 > 0:23:28So it works really well,
0:23:28 > 0:23:31I'm learning something new every time I cook a different dish.
0:23:31 > 0:23:33What's it like at work?
0:23:33 > 0:23:35- Are they helping?- They try.
0:23:35 > 0:23:37They try. SHE LAUGHS
0:23:37 > 0:23:40They try. No, there's a few staff members that are sort of,
0:23:40 > 0:23:42at the end of the night, still offer me a drink,
0:23:42 > 0:23:44or, "Do you want a snack?"
0:23:44 > 0:23:46"Come on, let's have a drink, just one drink."
0:23:46 > 0:23:48So it's the temptation of being able to not drink it,
0:23:48 > 0:23:49and I've managed it.
0:23:49 > 0:23:52Well done for turning it down and not taking it.
0:23:52 > 0:23:55Your social life doesn't have to change,
0:23:55 > 0:23:59but your outlook to social situations does change,
0:23:59 > 0:24:01but that's because it has to,
0:24:01 > 0:24:03because the outlook that you had in the first place
0:24:03 > 0:24:07gets us into the situation where we are overweight and are unhealthy,
0:24:07 > 0:24:11but personality-wise, it doesn't change you at all.
0:24:12 > 0:24:14To help Louise stay on course,
0:24:14 > 0:24:16I'm rolling out another comfort food,
0:24:16 > 0:24:19something most people might think is a real diet no-no,
0:24:19 > 0:24:21Southern-style chicken -
0:24:21 > 0:24:23but my version is baked instead of fried,
0:24:23 > 0:24:27although still comes with a delicious crispy coating.
0:24:27 > 0:24:30Now I need skinless chicken thighs, bone removed.
0:24:30 > 0:24:34One of the biggest things that I missed on a diet was texture,
0:24:34 > 0:24:37crispiness from deep frying or richness from oils.
0:24:37 > 0:24:39So cooking the chicken like this
0:24:39 > 0:24:42will help to keep it nice and crispy on the outside,
0:24:42 > 0:24:44and make it feel like you're missing nothing texturally.
0:24:44 > 0:24:48I'm marinating the chicken in 200ml of buttermilk,
0:24:48 > 0:24:50which is low-fat and tenderises it.
0:24:50 > 0:24:52Add a teaspoon of salt
0:24:52 > 0:24:56and half a teaspoon each of black pepper and onion powder.
0:24:56 > 0:24:57Now this is really important, OK?
0:24:57 > 0:25:00It's got this wonderful savoury kick to it,
0:25:00 > 0:25:02it brings a richness and a depth to the dish.
0:25:02 > 0:25:06In go the herbs, half a teaspoon of dried oregano,
0:25:06 > 0:25:09sage and thyme and finally a quarter teaspoon of white pepper
0:25:09 > 0:25:12and a tablespoon of Worcestershire sauce.
0:25:12 > 0:25:15This is the bit where you get your hands messy, all right?
0:25:15 > 0:25:19Start massaging all of that buttermilk and the spices,
0:25:19 > 0:25:22and you can feel the chicken almost start to absorb it,
0:25:22 > 0:25:24a bit like a sponge.
0:25:24 > 0:25:26That buttermilk will tenderise,
0:25:26 > 0:25:30but also help to flavour these lovely chicken thighs.
0:25:30 > 0:25:33Marinating means four hours in the fridge,
0:25:33 > 0:25:36but if you can leave it overnight, it's worth the wait.
0:25:36 > 0:25:40I know we haven't got four hours, so I did these ones yesterday.
0:25:40 > 0:25:43So you know that American style Southern-fried chicken flavour,
0:25:43 > 0:25:46that's what we're going to give this chicken a coating in now.
0:25:46 > 0:25:49To get the crispy coating that gives that awesome texture,
0:25:49 > 0:25:54mixture 75g of plain flour with salt, cracked black pepper,
0:25:54 > 0:25:56dried thyme, garlic salt,
0:25:56 > 0:26:01and, finally, a teaspoon of smoked paprika.
0:26:01 > 0:26:05You mix it together to give this dusting of flavour
0:26:05 > 0:26:07and then, one by one,
0:26:07 > 0:26:10dust the chicken thighs in the spice mix.
0:26:10 > 0:26:14So you can see here that buttermilk is helping that flour
0:26:14 > 0:26:15stick to the chicken.
0:26:15 > 0:26:19That's going to make it nice and crispy and full of flavour.
0:26:20 > 0:26:22Before this goes in the oven,
0:26:22 > 0:26:24give a quick squirt of one-cal cooking spray,
0:26:24 > 0:26:26it'll help crisp the chicken.
0:26:26 > 0:26:28All the dieters have this in their tool kit
0:26:28 > 0:26:31and it's easy to find in the supermarket.
0:26:31 > 0:26:35Then in at a hot 240 degrees for half an hour.
0:26:43 > 0:26:45Honestly, that brings a massive smile to my face.
0:26:45 > 0:26:47Look at it, how lush does that look?
0:26:47 > 0:26:50Wonderful bits of crispy, crunchy, where it's been baked.
0:26:50 > 0:26:52Loads of flavour going on.
0:26:52 > 0:26:53The smell is fantastic.
0:26:53 > 0:26:56And there you have it - all the flavour of fried chicken,
0:26:56 > 0:26:59but way less calories because it's baked.
0:27:00 > 0:27:02I've invited Ozi and Leigh over
0:27:02 > 0:27:05to road-test my crispy Southern chicken.
0:27:05 > 0:27:07OK, guys, come on in, grab yourself a seat.
0:27:07 > 0:27:08It smells great here.
0:27:08 > 0:27:11So, Southern-fried chicken, a bit of potato salad.
0:27:11 > 0:27:13Get in there.
0:27:13 > 0:27:15They get three thighs per portion
0:27:15 > 0:27:17and I'm serving it with a herby potato salad
0:27:17 > 0:27:21made with zero-fat Greek yoghurt and a lower-fat mayonnaise.
0:27:21 > 0:27:24Mm. It's so nice, so satisfying.
0:27:24 > 0:27:26Touching all the buttons that you'd crave for.
0:27:26 > 0:27:29Sometimes it happens that I do crave for fast-food.
0:27:29 > 0:27:31You know, I just want to go through the drive-through
0:27:31 > 0:27:33and get a bucket of that fried chicken
0:27:33 > 0:27:36and then have it next to me and then just, like, gobble it.
0:27:36 > 0:27:37There's a certain comfort in it -
0:27:37 > 0:27:40but this thing is so close to that comfort,
0:27:40 > 0:27:41and you can have it at home,
0:27:41 > 0:27:44you don't even have to eat it in the car, which is amazing.
0:27:44 > 0:27:46THEY LAUGH
0:27:46 > 0:27:47You could eat it in a car if you want, Ozi.
0:27:47 > 0:27:50Moist in the middle, crunchy on the outside,
0:27:50 > 0:27:52and it really tastes like a big treat.
0:27:52 > 0:27:54Yeah, it does taste like a treat, doesn't it?
0:27:54 > 0:27:55Really, really good.
0:27:55 > 0:27:58It feels like you shouldn't really be allowed to have this.
0:27:58 > 0:27:59High five, well done, team.
0:27:59 > 0:28:01- Well done.- There you go.- Yes!
0:28:02 > 0:28:04My dieters are now two weeks
0:28:04 > 0:28:07into their three-month reduced calorie regime.
0:28:07 > 0:28:09So is it having the desired effect?
0:28:09 > 0:28:13They've sent me their latest weight, and there's already lots going on.
0:28:13 > 0:28:17Leigh has made a storming start, losing eight pounds so far.
0:28:17 > 0:28:22Louise is bang-on what I'd expect, losing three pounds in a fortnight -
0:28:22 > 0:28:27and collectively, the group has lost an impressive 73 pounds -
0:28:27 > 0:28:29but not everyone's made a flying start.
0:28:29 > 0:28:32Ozi's actually gained a couple of pounds.
0:28:32 > 0:28:34No-one said this was going to be easy,
0:28:34 > 0:28:38so we all need to support him and each other in the weeks ahead.
0:28:38 > 0:28:41Your time starts, 20 minutes now.
0:28:41 > 0:28:43Next time, it's quick and easy recipes
0:28:43 > 0:28:45for those in my gang whose busy lifestyles
0:28:45 > 0:28:48have caused them to pile on the pounds.