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 30 stone.
0:00:10 > 0:00:11- Wow!- Mental, isn't it?
0:00:11 > 0:00:13That's at my peak.
0:00:13 > 0:00:16I decided I had to do something about it.
0:00:16 > 0:00:20So I cut out carbohydrates, quit the booze and hit the gym,
0:00:20 > 0:00:22losing 12 stone.
0:00:24 > 0:00:26It worked brilliantly for me,
0:00:26 > 0:00:28but it's a strict regime which isn't right for
0:00:28 > 0:00:32everyone, like these struggling dieters from my neighbourhood,
0:00:32 > 0:00:36whose habits and lifestyles require a different approach.
0:00:36 > 0:00:37So I've set myself a challenge to
0:00:37 > 0:00:40help 13 locals lose weight for good with
0:00:40 > 0:00:42my calorie-controlled recipes.
0:00:42 > 0:00:47It is no coincidence that the first three letters of diet are die!
0:00:49 > 0:00:54The NHS recommends cutting calories is the best way to lose weight,
0:00:54 > 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 > 0:01:15I need to be there for them to show
0:01:15 > 0:01:18them how they can do it and help them
0:01:18 > 0:01:20along the way. To pick them up when they're down...
0:01:20 > 0:01:21I just want to give up.
0:01:21 > 0:01:24Listen, you've done so well. Don't give up now.
0:01:24 > 0:01:26Last push, last push, last push, last push...
0:01:26 > 0:01:28..and encourage them to support each other, too.
0:01:31 > 0:01:35I reckon if lower-calorie food can come packed full of flavour and
0:01:35 > 0:01:36in generous portions,
0:01:36 > 0:01:38people would have a much better
0:01:38 > 0:01:41chance of losing weight and keeping it off for good.
0:01:49 > 0:01:51Last time, my diet gang got together
0:01:51 > 0:01:54to start their weight loss adventure.
0:01:54 > 0:01:55Are we all ready for this journey?
0:01:55 > 0:01:59- Yes!- Yes!- Yes!- Yes, yes, yes!
0:01:59 > 0:02:01I handed out cooks' toolkits
0:02:01 > 0:02:04and their first batch of calorie-counted recipes...
0:02:04 > 0:02:06All right.
0:02:06 > 0:02:09..designed to help out the comfort eaters in particular.
0:02:09 > 0:02:11- I hope it's going to work. - Don't hope. It is.
0:02:11 > 0:02:13They will. It is, yes.
0:02:13 > 0:02:15And collectively, the group lost an
0:02:15 > 0:02:18impressive 73lbs in the first fortnight.
0:02:19 > 0:02:21This time, I'm targeting people in
0:02:21 > 0:02:23the group whose busy lives get in the
0:02:23 > 0:02:25way of the diets that they try
0:02:25 > 0:02:28and those that lack confidence in the kitchen.
0:02:29 > 0:02:33So I'm cooking a bunch of quick and easy recipes -
0:02:33 > 0:02:38a Chinese-style sea bass in a bag, a dieter's cheap pizza,
0:02:38 > 0:02:43a family breakfast of Cajun scrambled eggs,
0:02:43 > 0:02:46plus a simple-to-make but lush French apple tart.
0:02:48 > 0:02:52But I'm starting with an ingredient that's perfect for an easy midweek
0:02:52 > 0:02:55meal. Pasta, everybody's favourite.
0:02:55 > 0:02:58It's high in carbohydrates, can you have it on a low-calorie diet?
0:02:58 > 0:03:00Yes, you can. Pasta's not that high
0:03:00 > 0:03:03in calories and it contains essential
0:03:03 > 0:03:06fibre. The problem usually lies with the sauce.
0:03:06 > 0:03:10My version of the creamy pasta carbonara is lower in calories,
0:03:10 > 0:03:14cooks in just ten minutes and packs a real flavour punch.
0:03:14 > 0:03:18First thing, pasta goes into a pan of boiling salted water.
0:03:18 > 0:03:20This dish serves two,
0:03:20 > 0:03:23so I'm going for 175 grams of a favourite of mine.
0:03:23 > 0:03:29Lumache rigata. It translates into English as grooved snail.
0:03:29 > 0:03:33This one in particular is great for holding sauce and mixing with a pan
0:03:33 > 0:03:35full of flavour that we're going to have here.
0:03:35 > 0:03:38If you can't find the snails, no bother.
0:03:38 > 0:03:41Penne or fusilli will work just as well.
0:03:41 > 0:03:46Sweat down one onion in a single teaspoon of olive oil.
0:03:46 > 0:03:49I'm not looking for too much colour on them. I just want to soften them.
0:03:49 > 0:03:52A little tip is putting a pinch of salt in there.
0:03:53 > 0:03:57That salting process draws a bit of moisture from the onions,
0:03:57 > 0:04:01softens them slightly, means that you haven't got to add any more oil.
0:04:01 > 0:04:05Then to that I'm going to add three pieces of Parma ham.
0:04:05 > 0:04:07I'm just going to tear it up.
0:04:07 > 0:04:09It's quite lean. It's very thin. I mean,
0:04:09 > 0:04:11you can see through it pretty much,
0:04:11 > 0:04:14but in terms of flavour where it's been
0:04:14 > 0:04:17air-dried it's absolutely amazing.
0:04:17 > 0:04:20Now into the pan, two cloves of garlic.
0:04:22 > 0:04:27And to that, some of these boys - salted anchovy fillets.
0:04:27 > 0:04:29I know there'll be quite a few of you going,
0:04:29 > 0:04:30"Urgh, I don't like anchovies."
0:04:30 > 0:04:32They make a real difference.
0:04:32 > 0:04:34Don't view an anchovy as a fish.
0:04:34 > 0:04:37See it as just a salty flavour kick to anything that you add it to.
0:04:40 > 0:04:42OK, my pasta is cooked and,
0:04:42 > 0:04:44to that, I'm going to add some frozen peas.
0:04:44 > 0:04:47Literally takes no time at all, OK? It's just softening them,
0:04:47 > 0:04:49defrosting them.
0:04:51 > 0:04:52Strain the lot over a bowl because
0:04:52 > 0:04:55we're going to need some of that cooking liquid.
0:04:59 > 0:05:00Two ladlesful.
0:05:00 > 0:05:04The next layer of flavour comes from fresh herbs -
0:05:04 > 0:05:08a handful each of flat-leaf parsley and mint, roughly chopped.
0:05:08 > 0:05:12Into this, another big flavour - dried Parmesan cheese.
0:05:12 > 0:05:14Two large tablespoons.
0:05:14 > 0:05:17And for that carbonara creaminess,
0:05:17 > 0:05:1960 millilitres of half-fat creme fraiche
0:05:19 > 0:05:21to coat everything in the pan.
0:05:21 > 0:05:24This has to be added right at the last minute.
0:05:24 > 0:05:27Because it's low fat, it doesn't cook out very well.
0:05:27 > 0:05:30It just has to go in, stir, off the heat, serve.
0:05:32 > 0:05:37And then to finish it off, unwaxed lemon grated all over the top.
0:05:38 > 0:05:40Less calories than a ready-meal carbonara,
0:05:40 > 0:05:44loads tastier, and ready to eat in under 15 minutes.
0:05:46 > 0:05:50Each of my dieters have been given a daily calorie allowance based on
0:05:50 > 0:05:52their height, weight and gender.
0:05:52 > 0:05:56My dishes are designed to help them stick to this and lose weight in a
0:05:56 > 0:05:58safe and sustainable way.
0:05:58 > 0:06:00The main focus for me right now is
0:06:00 > 0:06:03on the ones who say they're too busy or
0:06:03 > 0:06:06too inexperienced to cook for themselves.
0:06:06 > 0:06:0745-year-old David has a
0:06:07 > 0:06:10high-pressure job with an international airline.
0:06:10 > 0:06:14He never cooks - something I think needs to change.
0:06:14 > 0:06:16Because I don't have too much time,
0:06:16 > 0:06:19doing things that are quick and easy would be massively helpful for me.
0:06:19 > 0:06:21Kayleigh is 31.
0:06:21 > 0:06:23The demands of running her house
0:06:23 > 0:06:25often lead her to grab convenience food and go.
0:06:25 > 0:06:29I used to get, like, a sandwich and a steak slice. Instead of just
0:06:29 > 0:06:33having a sandwich or just a steak slice on its own, I'd, like,
0:06:33 > 0:06:36have both and just have a little pig out.
0:06:36 > 0:06:38And 38-year-old Sam is a nurse
0:06:38 > 0:06:41specialising in wound care and her job can see
0:06:41 > 0:06:42her eating erratically.
0:06:42 > 0:06:46I tend to eat on the go, so it's often quick,
0:06:46 > 0:06:48sugary food or something very carby.
0:06:48 > 0:06:50Sandwiches, stuff you can sort of
0:06:50 > 0:06:53pull in at a garage and quickly ram down your throat.
0:06:53 > 0:06:56Sam's a perfect candidate for my quick and easy recipes,
0:06:56 > 0:06:59but has she got enough time to cook them?
0:06:59 > 0:07:00Come on in. Can I get you a drink?
0:07:00 > 0:07:02Do you want a tea or coffee?
0:07:02 > 0:07:05I've brought along the ingredients for my courgette fritters.
0:07:05 > 0:07:08Sam doesn't know it yet, but she's going to cook our lunch.
0:07:08 > 0:07:11So I'm going to give you 20 minutes to make this, all right?
0:07:11 > 0:07:13Have you got the rest of those ingredients?
0:07:13 > 0:07:16- Yeah, sorted.- Yeah. Put them all in front of you and then can work from
0:07:16 > 0:07:18there. I say "we" - you.
0:07:18 > 0:07:20I'm doing it all now, yeah?
0:07:20 > 0:07:22- Yeah, we're doing it all now, mate! - OK, sorry, sorry!
0:07:22 > 0:07:24You're knocking up lunch.
0:07:24 > 0:07:26Your time starts, 20 minutes, now.
0:07:26 > 0:07:28- OK. - BELL DINGS
0:07:28 > 0:07:31Like most of us, Sam knows where her eating is going wrong.
0:07:31 > 0:07:35I think it's not being prepared is where I slip up.
0:07:35 > 0:07:38All of a sudden, I'm hungry and I just want something sweet.
0:07:38 > 0:07:40When you go on the ward,
0:07:40 > 0:07:41everyone offers you a biscuit or
0:07:41 > 0:07:44chocolate's always available and I can never say no.
0:07:44 > 0:07:47Anything I'm offered, I tend to eat.
0:07:47 > 0:07:49In it goes. Then what's next?
0:07:49 > 0:07:50Garlic, finely grated.
0:07:50 > 0:07:53- Finely grated.- It's up there, my toolkit.
0:07:55 > 0:07:57So, in here is a small grater,
0:07:57 > 0:08:00so this is perfect for grating garlic.
0:08:01 > 0:08:03So the label's still on it,
0:08:03 > 0:08:07the toolkit was in the cupboard, highest up.
0:08:07 > 0:08:09- Any reason?- I haven't used anything yet.
0:08:09 > 0:08:11I can see that!
0:08:11 > 0:08:14Some of the patients I see are diabetic.
0:08:14 > 0:08:15Often you need to get advice
0:08:15 > 0:08:18regarding their diet, not to eat high-sugar foods,
0:08:18 > 0:08:23not to drink the high-sugar fizzy drinks,
0:08:23 > 0:08:24but then I'm actually doing it myself,
0:08:24 > 0:08:27so that's quite hypocritical.
0:08:27 > 0:08:29Sam wants to lose weight to be healthier,
0:08:29 > 0:08:32but she also has a rather special day coming up.
0:08:32 > 0:08:36At the end of the year, I'm getting married on a cruise ship
0:08:36 > 0:08:39to Bobby, who proposed to me last year on a cruise ship.
0:08:39 > 0:08:41Got lots of things to do like buy a
0:08:41 > 0:08:43wedding dress but I'm holding off on that
0:08:43 > 0:08:45for the moment until I've lost some weight.
0:08:45 > 0:08:47As much as I'd like to go and try a dress on,
0:08:47 > 0:08:49I'm just not happy at the minute.
0:08:49 > 0:08:50I think it'd be quite a
0:08:50 > 0:08:52disappointing visit if I went to try wedding
0:08:52 > 0:08:54dresses on at the minute.
0:08:54 > 0:08:55That's a lot easier, isn't it?
0:08:55 > 0:08:57It's a lot easier than doing it with a little knife,
0:08:57 > 0:08:59trying to drag it through the dill.
0:08:59 > 0:09:02We're going to swap those nurse's outfits for chef whites, yeah?
0:09:02 > 0:09:04Yeah, what you're having the nurse's outfit?!
0:09:07 > 0:09:09- Brilliant.- Yeah.- Bring that over here.
0:09:10 > 0:09:12Put the pancake in. OK.
0:09:12 > 0:09:16They're going to cook for three to four minutes either side, OK?
0:09:16 > 0:09:19That's what my quick and easy dishes are all about.
0:09:19 > 0:09:22Not much prep and just a few minutes in the pan.
0:09:22 > 0:09:23Final touch.
0:09:23 > 0:09:26No oil on the salad dressing, let's just go with lemon juice.
0:09:26 > 0:09:28Then how lovely do these look?
0:09:28 > 0:09:29They look amazing.
0:09:31 > 0:09:33Oh, they're nice. Lovely.
0:09:34 > 0:09:37All those layers of flavours, they work so well.
0:09:37 > 0:09:39We could have put more chilli in.
0:09:39 > 0:09:41Do you know what? You're right.
0:09:41 > 0:09:44I've got 13 dieters in my group and I'm
0:09:44 > 0:09:46delighted to learn that, soon after they met,
0:09:46 > 0:09:48they started their own messaging group,
0:09:48 > 0:09:51sharing experiences and giving each other encouragement.
0:09:51 > 0:09:54This is great news because it's been shown that you are more
0:09:54 > 0:09:58likely to lose weight when you diet with others.
0:09:58 > 0:09:59With everyone's support and
0:09:59 > 0:10:02encouragement and Tom's recipes I'm really hoping that I can
0:10:02 > 0:10:05lose weight, be healthy and go and try on some wedding dresses.
0:10:06 > 0:10:08With that in mind,
0:10:08 > 0:10:10I've come up with a great way for Sam to avoid the need for any
0:10:10 > 0:10:13mid-morning snacking.
0:10:13 > 0:10:16My family's favourite scrambled eggs should keep all the dieters going
0:10:16 > 0:10:18until lunchtime.
0:10:18 > 0:10:22First thing, four eggs, crack them into a bowl.
0:10:23 > 0:10:27So much of this dish comes down to the quality of ingredients.
0:10:27 > 0:10:31Great free-range eggs make a big difference.
0:10:31 > 0:10:36Into the eggs, whisk 75 millilitres of light single cream alternative,
0:10:36 > 0:10:40get your pan on and give it a spritz with a low-calorie spray.
0:10:40 > 0:10:42Then add half a diced red onion.
0:10:43 > 0:10:47Each squirt of oil spray contains just one calorie -
0:10:47 > 0:10:51in contrast, a tablespoon of olive oil has a whopping 120.
0:10:53 > 0:10:54Then to the onions add one diced
0:10:54 > 0:10:58green pepper and give them a toss about in the pan.
0:10:59 > 0:11:02I'm looking for a bit of fast heat, softened around the outside,
0:11:02 > 0:11:04crunchy in the middle.
0:11:04 > 0:11:06Next up, handful of shredded kale.
0:11:06 > 0:11:08I'm going to add it to the pan and
0:11:08 > 0:11:12just slowly wilt it down with a little splash of water.
0:11:14 > 0:11:16Straightaway you can see that kale
0:11:16 > 0:11:19begins to go bright green, really vibrant.
0:11:19 > 0:11:22Then into the pan - this is the bit that makes the dish come to life -
0:11:22 > 0:11:261½ teaspoons of Cajun spice.
0:11:26 > 0:11:31This mix of garlic, chilli, allspice and thyme goes great with eggs.
0:11:31 > 0:11:35And to that, I'm going to put a handful of baby spinach.
0:11:35 > 0:11:38This spinach wilts down very, very quickly.
0:11:38 > 0:11:40It's going to give us another layer
0:11:40 > 0:11:44of texture and a wonderful, irony kind
0:11:44 > 0:11:46of flavour that matches nicely with the kale.
0:11:46 > 0:11:49Give the veg five or six sprays with the low-cal oil.
0:11:49 > 0:11:52Turn the heat down and pour in the eggs.
0:11:56 > 0:11:59I'm just going to gently stir it around.
0:11:59 > 0:12:02You don't want to cook it too quickly, OK?
0:12:03 > 0:12:04Wow, look. Egg.
0:12:04 > 0:12:06- Can you say egg?- Egg.
0:12:06 > 0:12:09- Egg!- That looks nice.
0:12:09 > 0:12:11Very quick, nice and easy.
0:12:11 > 0:12:15A healthy breakfast, perfect for sharing with your loved ones.
0:12:15 > 0:12:17Right then, little man, ready for the eggs?
0:12:17 > 0:12:20When I find myself craving the wrong kind of food,
0:12:20 > 0:12:24one of my tricks to staying on track is to remind myself just why I want
0:12:24 > 0:12:28to be a healthy weight - to be the best parent I can.
0:12:31 > 0:12:35It's something I share with another of my dieters, busy mum Kayleigh.
0:12:35 > 0:12:38Her seven-year-old son Kai has autism.
0:12:38 > 0:12:41My son, he's quite hard work.
0:12:41 > 0:12:45He suffers with parasomnia and sleep paralysis, as well,
0:12:45 > 0:12:47so we're quite sleep deprived.
0:12:48 > 0:12:53At 31, she's been attempting diets for the past 13 years.
0:12:53 > 0:12:57When I go out with friends, I'll be like,
0:12:57 > 0:12:59"Oh, I need try and find the most
0:12:59 > 0:13:01"suitable thing to make me look a bit slimmer."
0:13:01 > 0:13:05Put on the old granny pants and things like that.
0:13:06 > 0:13:09Basically, my life has been just like a yo-yo, so it's been up,
0:13:09 > 0:13:11down, up, down, up, down with my weight,
0:13:11 > 0:13:15but the majority of the time it's been up rather than down.
0:13:15 > 0:13:17Three weeks into this diet,
0:13:17 > 0:13:20I've asked busy mum Kayleigh to join me for a leisurely stroll in the
0:13:20 > 0:13:23countryside to find out why this time is going to be any different.
0:13:23 > 0:13:25Do you cook for the whole family all the time?
0:13:25 > 0:13:27- Yes, I do, yeah.- Right.
0:13:27 > 0:13:30And have they embraced all the recipes?
0:13:30 > 0:13:33They have. They've learnt from what I've be doing.
0:13:33 > 0:13:34My son's been helping me.
0:13:34 > 0:13:36Which is your favourite one you've cooked so far?
0:13:36 > 0:13:38The vegetable tortilla.
0:13:38 > 0:13:40- Right, OK.- The green veg, yeah.
0:13:40 > 0:13:42- Yeah.- My son really enjoyed it and
0:13:42 > 0:13:44he doesn't usually eat much vegetables.
0:13:44 > 0:13:47- Right.- But he ate the peas and I was so amazed and he was even shocked
0:13:47 > 0:13:49himself that he ate them.
0:13:49 > 0:13:51So that was great, loved it.
0:13:51 > 0:13:54What's your motivation for losing this weight?
0:13:54 > 0:13:58Well, basically, in December I got taken ill with diabetes.
0:13:58 > 0:14:00Type one or type two diabetes?
0:14:00 > 0:14:03- Type two.- Type two diabetes occurs when the body has a problem with
0:14:03 > 0:14:05insulin. It means glucose in the
0:14:05 > 0:14:07blood isn't converted to energy and is
0:14:07 > 0:14:10often associated with obesity.
0:14:10 > 0:14:12So, this can be resolved through weight loss.
0:14:12 > 0:14:16Yes, it can, yeah, and that's what I'm aiming to do.
0:14:16 > 0:14:18I know if I don't do it I'm not
0:14:18 > 0:14:21going to make it past a certain age because of my health issues.
0:14:21 > 0:14:25I have diabetes, high blood pressure,
0:14:25 > 0:14:27and my kidneys are playing up a bit.
0:14:29 > 0:14:32I can really identify with Kayleigh's struggles.
0:14:32 > 0:14:36I needed to lose weight for the same kind of reasons and I'm pleased that
0:14:36 > 0:14:38Kayleigh isn't tackling this alone.
0:14:39 > 0:14:42So, being part of the social media group, is it helping?
0:14:42 > 0:14:45Definitely. Everyone's being so helpful on there.
0:14:45 > 0:14:48It makes a big difference to be a big group of people all with the
0:14:48 > 0:14:50same reason to be doing stuff.
0:14:50 > 0:14:51Yeah, because we're all inspiring
0:14:51 > 0:14:53each other and giving each other motivation.
0:14:53 > 0:14:55Despite the demands of family life,
0:14:55 > 0:14:57I'm impressed by how committed Kayleigh is.
0:14:57 > 0:15:01She just needs to avoid falling back into old habits.
0:15:01 > 0:15:03Taking part in something, feeling alive.
0:15:03 > 0:15:06- Yes.- Being able to do stuff, walk the dogs.
0:15:06 > 0:15:10- Yes.- Go dancing with your kids. It makes a big difference.
0:15:10 > 0:15:11- Yeah.- Well, we're on it, mate.
0:15:11 > 0:15:14- You're on it, you're on it. - Yes, definitely.
0:15:14 > 0:15:18Denying ourselves pleasure from food is unlikely to deliver long-term
0:15:18 > 0:15:21weight loss. Far better, I think,
0:15:21 > 0:15:24to find lower-calorie versions of the things we love.
0:15:25 > 0:15:28And this gorgeous apple tart does just that.
0:15:30 > 0:15:33Now, I've got here some low-fat puff pastry.
0:15:33 > 0:15:38Now, this is about 30% less fat than standard puff pastry.
0:15:38 > 0:15:44I've cut it into four rectangles and on top of the puff pastry I've put
0:15:44 > 0:15:49about half a tablespoon of apricot jam onto each rectangle.
0:15:51 > 0:15:55And then just push it out with about a centimetre round the edges.
0:15:56 > 0:15:59Just using this small bit of apricot jam
0:15:59 > 0:16:01for that sweetness and stickiness.
0:16:02 > 0:16:05Core and slice two sharp green
0:16:05 > 0:16:08eating apples and arrange them in a zigzag pattern.
0:16:08 > 0:16:11Wandering around the streets of Paris and you see these amazing
0:16:11 > 0:16:15apple tarts that are layered in this kind of rose-like fashion with
0:16:15 > 0:16:18apples. I'm not expecting you to do the same as that.
0:16:18 > 0:16:21But because it's so quick and easy to do,
0:16:21 > 0:16:23it's really nice as a midweek pudding.
0:16:23 > 0:16:25Glaze the edge of the pastry with
0:16:25 > 0:16:27semi-skimmed milk and sprinkle over
0:16:27 > 0:16:31a mix of two teaspoons of granulated sweetener
0:16:31 > 0:16:34and half a teaspoon each of cinnamon and mace.
0:16:35 > 0:16:38Give them half an hour at 200 degrees.
0:16:38 > 0:16:40Instead of cream, I serve the tarts
0:16:40 > 0:16:43with zero-fat Greek yoghurt mixed with
0:16:43 > 0:16:46a sprinkle of chia seeds and sweetened with maple syrup.
0:16:47 > 0:16:51If you prefer your chia seeds soft rather than crunchy,
0:16:51 > 0:16:54leave the yoghurt in the fridge for a few hours or, better still,
0:16:54 > 0:16:57overnight. Oh, my.
0:16:57 > 0:17:00Look how lush, crispy they look.
0:17:00 > 0:17:01Cannot wait to get into them.
0:17:03 > 0:17:05Dead easy and delicious,
0:17:05 > 0:17:08my easy French apple tarts prove you can enjoy a great pud
0:17:08 > 0:17:10on a calorie-controlled diet.
0:17:14 > 0:17:18Three weeks ago when my dieters first met, David,
0:17:18 > 0:17:22the commercial director of an airline, had a confession to make.
0:17:22 > 0:17:24Who doesn't cook?
0:17:24 > 0:17:27- I barely cook at all.- Barely cook at all or ever cook at all?
0:17:27 > 0:17:29Ever cook at all.
0:17:29 > 0:17:33David's high-flying job is very busy and at times stressful
0:17:33 > 0:17:35but, to take control of his diet,
0:17:35 > 0:17:37I think he needs to get in the
0:17:37 > 0:17:40kitchen once in a while, so I'm paying him a
0:17:40 > 0:17:43visit to talk him through my lower-calorie chicken casserole.
0:17:43 > 0:17:47Tom has already been inspiring for me in terms of some of the tips that
0:17:47 > 0:17:49- he's given us.- Hi, I'm Jo. - This is my wife, Jo.
0:17:49 > 0:17:52David's married to Jo and they've got two kids.
0:17:52 > 0:17:54Jo's always done most of our cooking.
0:17:54 > 0:17:57Jo, mate, go and watch a bit of telly.
0:17:57 > 0:18:00Me and Dave are going to get on cooking.
0:18:00 > 0:18:02Right, then, Dave, let's go.
0:18:02 > 0:18:04For me, what's most important as a bit of a novice cook is that the
0:18:04 > 0:18:07instructions are fairly straightforward
0:18:07 > 0:18:09and easy to understand.
0:18:09 > 0:18:12Stop. Turn it so the knife is coming to you like that,
0:18:12 > 0:18:15and then you can just peel that outer skin away, OK?
0:18:15 > 0:18:17It's quite a foreign implement to you, I can tell.
0:18:17 > 0:18:19- It is, yeah.- Tell me about yourself.
0:18:19 > 0:18:22How have we got to being to the point where you're unhappy and you
0:18:22 > 0:18:23- want to lose weight?- I played a lot
0:18:23 > 0:18:26of sport in around my teens and 20s.
0:18:26 > 0:18:28You know, you get to the stage where you decide to give that up.
0:18:28 > 0:18:30Work-wise, you mean career?
0:18:30 > 0:18:33Well, work plus the old body doesn't keep doing the things you'd like to
0:18:33 > 0:18:36do on the rugby pitch. I work very hard.
0:18:36 > 0:18:40Whenever I come home, I just eat far too much of the wrong stuff.
0:18:40 > 0:18:44The result was that I put on quite a lot of weight,
0:18:44 > 0:18:47and gradually over the years that's continued to accumulate.
0:18:47 > 0:18:50I currently weigh 23 stone.
0:18:50 > 0:18:53I'm massive. I worry about my health constantly.
0:18:53 > 0:18:56I worry about a heart attack, I worry about a stroke.
0:18:56 > 0:18:58I want to live a long and healthy life
0:18:58 > 0:19:01and I can't do that if I remain the weight that I'm at.
0:19:01 > 0:19:03The last time I did this much cooking
0:19:03 > 0:19:05was actually in the Scouts, Tom.
0:19:05 > 0:19:07Actually, I don't think toasting
0:19:07 > 0:19:10marshmallows on a stick counts as cooking!
0:19:10 > 0:19:12My hope is that by getting Dave cooking more,
0:19:12 > 0:19:15he'll connect with food on a whole new level.
0:19:15 > 0:19:18So what we need to try and do is get you into a system of understanding
0:19:18 > 0:19:20what you're eating.
0:19:20 > 0:19:24Cooking something is great because you get that heart and soul and you
0:19:24 > 0:19:26put the effort into making it.
0:19:26 > 0:19:28That's where it's going to caramelise
0:19:28 > 0:19:30and give this beautiful colour and
0:19:30 > 0:19:33wonderful flavour that will run through the whole of the casserole.
0:19:33 > 0:19:36I'm actually really looking forward to the opportunity to cook a little
0:19:36 > 0:19:38bit more and to learn.
0:19:38 > 0:19:40Fresh herbs taste amazing.
0:19:40 > 0:19:42And then on top of that, put the chicken back.
0:19:42 > 0:19:44No bother and this is the sort of
0:19:44 > 0:19:46dish you could do tonight but you have
0:19:46 > 0:19:48- for tomorrow's tea.- Yeah.
0:19:48 > 0:19:53We're going to put it into the preheated oven, 180 degrees,
0:19:53 > 0:19:54- for about an hour.- Fantastic.
0:19:54 > 0:19:56Jo?
0:19:57 > 0:20:00- Casserole is in.- It smells so good. - Dave's work.
0:20:00 > 0:20:02This is going to taste banging.
0:20:02 > 0:20:03Fist pump. Yes!
0:20:03 > 0:20:05Chief, good luck.
0:20:05 > 0:20:08See you later, guys. Not long after I leave...
0:20:08 > 0:20:11Wow! Yeah, I'm actually quite impressed with that.
0:20:11 > 0:20:14- That looks lovely.- It's time for Jo and the kids to experience Dave's
0:20:14 > 0:20:17first-ever home-cooked family dinner.
0:20:17 > 0:20:20Unbelievable. I actually really quite like that.
0:20:20 > 0:20:21- Delicious.- It's amazing.
0:20:21 > 0:20:23It's fantastic.
0:20:23 > 0:20:25I can see with the cooking, that
0:20:25 > 0:20:27actually gives you control of yourself.
0:20:27 > 0:20:31You can't help but love what you've actually created for yourself to eat
0:20:31 > 0:20:32of an evening because I'm actually
0:20:32 > 0:20:34involved in the process of creating it.
0:20:34 > 0:20:36Here's to many more Dad dinners.
0:20:36 > 0:20:38Here's to many more Dad dinners.
0:20:42 > 0:20:44That was proper cooking from Dave,
0:20:44 > 0:20:47but my next recipe, easy pizza, well,
0:20:47 > 0:20:49it's like cheating. There's barely any cooking at all.
0:20:51 > 0:20:54I'm using a clever trick with the pizza base that helps bring down the
0:20:54 > 0:20:56calorie count.
0:20:56 > 0:20:59I have here two flour tortillas that I've just baked in the
0:20:59 > 0:21:02oven to make them crispy but no colour.
0:21:02 > 0:21:06Five minutes at 150 degrees is all they need.
0:21:06 > 0:21:07Now for the toppings.
0:21:07 > 0:21:09First, the tomato sauce.
0:21:09 > 0:21:11In here we've got 180 grams of
0:21:11 > 0:21:15tinned chopped tomatoes and into that I'm
0:21:15 > 0:21:18going to add one tablespoon of tomato puree,
0:21:18 > 0:21:21some freshly chopped oregano,
0:21:21 > 0:21:26one clove of garlic, grated, and just mix it all together.
0:21:27 > 0:21:32And with your spoon, just spread it out on top of our crispy tortillas.
0:21:32 > 0:21:34Don't spread it out too far.
0:21:34 > 0:21:38Make sure you've got a nice thin border of that tortilla.
0:21:38 > 0:21:44On top of that, add a few black olives, some capers,
0:21:44 > 0:21:49and a handful of sun-blushed tomatoes - all big, punchy flavours.
0:21:49 > 0:21:53I'm using up the leftover Parma ham from the pasta I made earlier.
0:21:53 > 0:21:55Three slices.
0:21:55 > 0:22:00And then on top of that, some sliced Italian Milano Salami.
0:22:00 > 0:22:03I'm just going to use four slices, cut in half.
0:22:03 > 0:22:05Then add some sliced courgette,
0:22:05 > 0:22:08mushrooms, and three chopped anchovies.
0:22:08 > 0:22:12Now, a pizza wouldn't be a pizza without a cheese topping.
0:22:12 > 0:22:16This is half-fat mozzarella, so I'm just going to grate it on the top
0:22:16 > 0:22:19because grating it means that goes a lot further.
0:22:19 > 0:22:22So about 100 grams of mozzarella for both pizzas.
0:22:24 > 0:22:29Finally, sprinkle about a tablespoon of dried Parmesan on top
0:22:29 > 0:22:33and bake for ten to 12 minutes in the oven at 180 degrees.
0:22:36 > 0:22:37Oh, look at that.
0:22:37 > 0:22:40It's still really nice and crispy.
0:22:40 > 0:22:44I'm just going to finish it with a couple of fresh leaves on the top,
0:22:44 > 0:22:47basil, and a little bit of rocket.
0:22:47 > 0:22:51When you need something fast, this flavour bomb won't let you down.
0:22:51 > 0:22:55Feel free to swap toppings, but don't forget to tot up the calories.
0:22:59 > 0:23:00We're now one month into the diet
0:23:00 > 0:23:03experiment and I want to find out how my
0:23:03 > 0:23:06busiest dieters are getting on, so I've invited Dave,
0:23:06 > 0:23:08Kayleigh and Sam over for the
0:23:08 > 0:23:12healthiest and tastiest fish supper you'll find wrapped in paper.
0:23:12 > 0:23:15It's quick, easy and delicious.
0:23:15 > 0:23:17Chinese-style sea bass.
0:23:17 > 0:23:19DOORBELL RINGS That'll be them.
0:23:19 > 0:23:21This is a straightforward dish,
0:23:21 > 0:23:24but impressive enough for a dinner party.
0:23:24 > 0:23:26Right, I'm going to show you a dead simple,
0:23:26 > 0:23:31really easy, and nice and quick recipe for cooking fish in a bag.
0:23:31 > 0:23:34And the reason we cook it in a bag is because it steams it,
0:23:34 > 0:23:37cooks it really nicely, and keeps all the flavours together.
0:23:37 > 0:23:39- OK.- Fantastic.
0:23:39 > 0:23:43Right, first thing, six tablespoons of soy sauce,
0:23:43 > 0:23:46and mixed in with that, Shaoxing wine.
0:23:46 > 0:23:47This is a rice wine.
0:23:47 > 0:23:49Where would you go to get that?
0:23:49 > 0:23:53You can get it from supermarkets, but sherry works equally as well.
0:23:53 > 0:23:56- Oh, I've got that. - You've got that, yeah!
0:23:57 > 0:23:59OK, as that's coming to the boil,
0:23:59 > 0:24:02I've got around about 20 cloves of Sichuan pepper.
0:24:02 > 0:24:03Have a little smell of that.
0:24:03 > 0:24:05Powerful, yeah.
0:24:05 > 0:24:06That's amazing, the smell.
0:24:06 > 0:24:10Incredible, isn't it? Really fragrant, really rosy-like.
0:24:10 > 0:24:11So just crushing that a little bit
0:24:11 > 0:24:16with the pestle and mortar, so then that goes into the pan.
0:24:16 > 0:24:18Turn on the heat, add a couple of
0:24:18 > 0:24:21tablespoons of water and bring it up to a simmer.
0:24:22 > 0:24:25Now, to get the consistency of ketchup,
0:24:25 > 0:24:26mix together a tablespoon of
0:24:26 > 0:24:31cornflour and a tablespoon of water into a paste.
0:24:31 > 0:24:35We're just going to pour it into our soy Shaoxing wine and the cornflour
0:24:35 > 0:24:37acts as a thickening agent.
0:24:40 > 0:24:44To go with it, we're going to need some ginger,
0:24:44 > 0:24:48some garlic,
0:24:48 > 0:24:50and some chilli.
0:24:50 > 0:24:53OK, so to go in the bag, bok choy, Pak Choi.
0:24:53 > 0:24:56I'm going to cut the bok choy in half.
0:24:56 > 0:24:59What is that you're wrapping them in, is that just brown paper?
0:24:59 > 0:25:00Yeah, it's grease-proof paper.
0:25:00 > 0:25:02OK, so grease-proof paper.
0:25:02 > 0:25:05And then the broccoli, I'm just going to kind of build a bed.
0:25:05 > 0:25:08And for a healthy crunch, a handful of bean sprouts.
0:25:08 > 0:25:10And then on top of that little
0:25:10 > 0:25:13package you put the sea bass, OK?
0:25:13 > 0:25:15And some of the ginger,
0:25:15 > 0:25:17some of the sliced garlic,
0:25:17 > 0:25:22just a little bit of the chilli, and a spoonful of our big,
0:25:22 > 0:25:23flavoursome ketchup, OK?
0:25:25 > 0:25:30And then I'm going to make it into a bag, all right, so are you watching?
0:25:30 > 0:25:31Pinch it together...
0:25:33 > 0:25:37..fold it into itself, and then tuck it back on itself, because then the
0:25:37 > 0:25:40weight of the fish and vegetables seals it at the bottom.
0:25:40 > 0:25:43I'm just going to sit it on the tray like that ready for baking.
0:25:43 > 0:25:46Yes, there's a bit of prep involved, but it's easy.
0:25:46 > 0:25:48Skin faced up.
0:25:48 > 0:25:52I reckon even a newbie could have this on the table in 30 minutes.
0:25:52 > 0:25:54Come on, reach over, guys, don't be polite.
0:25:54 > 0:25:55That's it, all of that on there.
0:25:55 > 0:25:57Get it on there. Lovely.
0:25:59 > 0:26:01That's it, perfect.
0:26:01 > 0:26:03We're going to stick them in the oven, 200 degrees centigrade,
0:26:03 > 0:26:0618 to 20 minutes.
0:26:06 > 0:26:08What can we do for 18 minutes?
0:26:08 > 0:26:13Clear up, mate! Washing-up, that's what we do for 18 to 20 minutes!
0:26:16 > 0:26:18Here we go, guys.
0:26:18 > 0:26:21One each. OK, open the bags, mates.
0:26:21 > 0:26:23How lovely does that look?
0:26:23 > 0:26:26- Smells...- It smells amazing.
0:26:26 > 0:26:28There you go, Jasmine rice, OK?
0:26:28 > 0:26:30Half of that each.
0:26:30 > 0:26:32Packed with flavour, this whole
0:26:32 > 0:26:35delicious meal comes in at 550 calories.
0:26:35 > 0:26:37- That's amazing.- It's great, isn't it?
0:26:37 > 0:26:39Yeah, that's really good.
0:26:43 > 0:26:45That is beautiful. That is so...
0:26:45 > 0:26:47It's really, really nice.
0:26:47 > 0:26:49It's quite easy for us to go and
0:26:49 > 0:26:51grab a convenience meal in a microwave,
0:26:51 > 0:26:53stick it in there and cook it in it,
0:26:53 > 0:26:55but there's loads of calories in that if we're not careful.
0:26:55 > 0:26:58Here, we have calorie counted, we know how much is in there.
0:26:58 > 0:27:01We are in complete control of what we're eating here.
0:27:01 > 0:27:05I really, 100% believe that this is my new life.
0:27:05 > 0:27:09My dieters have now had four weeks testing my recipes and cutting
0:27:09 > 0:27:10down their calories.
0:27:10 > 0:27:13But are they seeing a drop on the bathroom scales?
0:27:15 > 0:27:20The gang as a whole has had another great fortnight, losing 62lbs more.
0:27:20 > 0:27:23Ozzie, the only person who put weight on last time,
0:27:23 > 0:27:26is now heading in the right direction.
0:27:26 > 0:27:29He's lost 5lbs in the last two weeks.
0:27:29 > 0:27:33Busy nurse and bride-to-be Sam has lost 9lbs so far.
0:27:33 > 0:27:36At this rate, she'll be trying on her wedding dress in no time.
0:27:36 > 0:27:42And Kayleigh has done amazingly well, losing 11lbs in four weeks.
0:27:42 > 0:27:43There's a long way to go,
0:27:43 > 0:27:47but it's a big step towards getting her diabetes under control.
0:27:47 > 0:27:49And what about novice cook David?
0:27:49 > 0:27:52At 23 stone, he started off at the heaviest in the group,
0:27:52 > 0:27:55but that could all be about to change
0:27:55 > 0:27:58because he's already lost 1½ stone.
0:27:58 > 0:28:01I cooked this salmon without any support at all,
0:28:01 > 0:28:03so the training wheels were well and truly off last night.
0:28:03 > 0:28:06I feel like I'm on a mission. I really do.
0:28:06 > 0:28:07Next time, I set out to help the
0:28:07 > 0:28:10foodies and restaurant regulars in the group...
0:28:10 > 0:28:12Don't look at me, you've got to do it!
0:28:12 > 0:28:16..with diet recipes that still feel very much like special treats.
0:28:16 > 0:28:19- Let's high five that.- Oh, my God! - That is amazing!