0:00:02 > 0:00:04I'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 > 0:00:13- Wow.- Mental, 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 > 0:00:20So I cut out carbohydrates, quit the booze and hit the gym,
0:00:20 > 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 > 0:00:33like these struggling dieters from my neighbourhood whose habits and
0:00:33 > 0:00:36lifestyles require a different approach.
0:00:36 > 0:00:40So I've set myself a challenge to help 13 locals lose weight
0:00:40 > 0:00:43for good with 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 > 0:00:49LAUGHTER
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 > 0:01:09This is the bit that makes the dish come to life.
0:01:09 > 0:01:14- So nice. 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 > 0:01:18how they can do it and help them along the way,
0:01:18 > 0:01:20to pick them up when they're down...
0:01:20 > 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 > 0:01:29..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
0:01:35 > 0:01:36and in generous portions,
0:01:36 > 0:01:40people will have a much better chance of losing weight
0:01:40 > 0:01:41and keeping it off for good.
0:01:50 > 0:01:55So far I've equipped my dieters with lower-calorie comfort food recipes.
0:01:55 > 0:01:58So satisfying. Touching all the buttons that you would crave for.
0:01:58 > 0:02:01I've come up with dishes that work around their busy lifestyles.
0:02:01 > 0:02:04I'm going to swap those nurse's outfits for chef whites, yeah?
0:02:04 > 0:02:06Yeah. What, you're having the nurse's outfit?
0:02:06 > 0:02:07LAUGHTER
0:02:07 > 0:02:12I've also helped someone who didn't cook make his very first dad dinner.
0:02:12 > 0:02:15- I actually really quite like that. - Delicious.- It's amazing.
0:02:15 > 0:02:17It's fantastic.
0:02:17 > 0:02:20This time, I'm focusing on the kind of dishes they might pick off the
0:02:20 > 0:02:24menu when they eat out or cook at home when they have guests over.
0:02:24 > 0:02:27I'm cooking up a rich and sumptuous seafood dish,
0:02:27 > 0:02:30packed full of smoked cod and tiger prawns.
0:02:30 > 0:02:33There's my take on a tricolore salad,
0:02:33 > 0:02:35the classic Italian restaurant starter.
0:02:35 > 0:02:38And to finish off, my surprisingly
0:02:38 > 0:02:41indulgent coffee and chocolate custard pots.
0:02:41 > 0:02:43But first, beef stroganoff.
0:02:43 > 0:02:45Now, I know this doesn't look much like diet food,
0:02:45 > 0:02:48nor does it look like an easy thing to cook at home,
0:02:48 > 0:02:50but I reckon if you give yourself a little bit of time
0:02:50 > 0:02:54and put that bit of effort in, you can make it yourself.
0:02:54 > 0:02:56I've chopped one onion and I'm softening it in the pan
0:02:56 > 0:02:59in half a tablespoon of olive oil.
0:02:59 > 0:03:03Then into the pan with the onions. Three cloves of garlic.
0:03:03 > 0:03:07And then into that, one crumbly beef stock cube.
0:03:07 > 0:03:10And then one tablespoon of tomato puree.
0:03:12 > 0:03:15Let that tomato puree caramelise, a layer of flavour.
0:03:15 > 0:03:16You want it to cook out.
0:03:16 > 0:03:19It's looking a bit burnt and gnarly in the pan
0:03:19 > 0:03:22and that's what you want - you want it to have this dark depth
0:03:22 > 0:03:24and rich flavour.
0:03:24 > 0:03:27The most important ingredient in any stroganoff is smoked paprika,
0:03:27 > 0:03:29so two teaspoons.
0:03:30 > 0:03:34Straight away, that smokiness is coming from the pan,
0:03:34 > 0:03:36and that's releasing all of that flavour.
0:03:36 > 0:03:41And then into that, one tin of beef consomme.
0:03:41 > 0:03:43Beef consomme is a stock replacement.
0:03:43 > 0:03:47It tastes lovely and they are very low in calories.
0:03:47 > 0:03:52I'm going to put one tablespoon of Dijon mustard and give that a stir.
0:03:55 > 0:03:57Whilst the sauce is coming up to the boil,
0:03:57 > 0:04:02I'm going to slice some chestnut or button mushrooms,
0:04:02 > 0:04:05whichever you fancy. I like the chestnut ones.
0:04:05 > 0:04:07If you can't chop 'em like that at home,
0:04:07 > 0:04:09don't worry, I'll come around and do 'em for you.
0:04:09 > 0:04:12Chuck the mushrooms in the now-simmering sauce.
0:04:12 > 0:04:16Give them a quick stir round.
0:04:16 > 0:04:20And whilst that sauce is reducing down, I'm getting my steak ready.
0:04:20 > 0:04:24I'm using two 175g pieces of rump.
0:04:24 > 0:04:27And this is important - I'm going to tenderise it.
0:04:27 > 0:04:30So I place the rump steak in the middle of a piece of clingfilm
0:04:30 > 0:04:33and then place another bit of clingfilm over the top.
0:04:33 > 0:04:35Now I'm going to give it a good hammering.
0:04:35 > 0:04:38This softens the meat by breaking up the connective tissue.
0:04:38 > 0:04:41I'm using a meat-tenderising hammer here,
0:04:41 > 0:04:44but if you haven't got one of these, don't just go and use a hammer.
0:04:46 > 0:04:47Use a rolling pin.
0:04:50 > 0:04:51All right.
0:04:51 > 0:04:57And you're left with this thin, lovely, tender piece of steak.
0:04:57 > 0:05:01Season both sides with salt and pepper.
0:05:01 > 0:05:05And then I'm going to spray it with my one-calorie spray oil.
0:05:06 > 0:05:10Griddle pan, preheated, OK, so it's nice and hot.
0:05:10 > 0:05:14I'm not going to cook the steak all the way through on the griddle pan.
0:05:14 > 0:05:17I'm just going to try and get flavour on it. Push down, OK?
0:05:17 > 0:05:21So straightaway, it's going to get colour and flavour
0:05:21 > 0:05:23from those lovely char markings.
0:05:23 > 0:05:26Another 30 seconds to a minute.
0:05:26 > 0:05:29HE WHISTLES A TUNE
0:05:29 > 0:05:30And then off.
0:05:30 > 0:05:32That's it, that simple.
0:05:32 > 0:05:35And with that, some chopped cornichons, full of acidity,
0:05:35 > 0:05:38full of flavour. Just run your knife through 'em.
0:05:38 > 0:05:39Into the sauce.
0:05:41 > 0:05:44Now grab a handful of flat-leaf parsley and chervil.
0:05:44 > 0:05:49Chervil, it's got this lovely kind of aniseedy, fennelly flavour to it.
0:05:49 > 0:05:50Fairly roughly chopped.
0:05:50 > 0:05:53Just run your knife through the both of them together.
0:05:53 > 0:05:55Now for the creaminess.
0:05:55 > 0:05:59I'm using half-fat creme fraiche, 75ml.
0:05:59 > 0:06:02The sauce has been taken off the heat and that's really important at
0:06:02 > 0:06:05this point, cos otherwise this creme fraiche would split out.
0:06:05 > 0:06:08Then the steak, just going to slice very thinly.
0:06:11 > 0:06:13Drop it into the pan.
0:06:13 > 0:06:16With a good covering of the fresh herbs.
0:06:17 > 0:06:18And then just stir it in.
0:06:19 > 0:06:21And you can see, by putting that steak
0:06:21 > 0:06:23between two pieces of clingfilm
0:06:23 > 0:06:26and bashing it out, it makes it look so much bigger.
0:06:28 > 0:06:30That's it. Ready to go. I'm going to serve it with some rice.
0:06:32 > 0:06:36Now, just for texture and flavour at the end, dried onion flakes.
0:06:36 > 0:06:41And the last little bit of our saved chopped herbs.
0:06:41 > 0:06:43And that's it. Absolutely delicious.
0:06:43 > 0:06:45This is a big supper.
0:06:45 > 0:06:49It could use up half your daily calories in one go.
0:06:49 > 0:06:53But three of my diet gang like to eat one really special meal a day.
0:06:53 > 0:06:57They are the biggest foodies and restaurant regulars in the group.
0:06:57 > 0:06:59Jenny is a Church of England vicar
0:06:59 > 0:07:02who has a real passion for good food.
0:07:02 > 0:07:04There's much in the Bible, actually,
0:07:04 > 0:07:05about feasting and fasting,
0:07:05 > 0:07:10but I think I've lost track of the fasting bit of life at the moment.
0:07:10 > 0:07:12Sandra is an event manager.
0:07:12 > 0:07:15Her job means she has every opportunity to eat.
0:07:15 > 0:07:17I go out to dinner parties a lot.
0:07:17 > 0:07:19I go out to restaurants a lot.
0:07:19 > 0:07:22Eating food and drinking, they're one of the pleasures of life.
0:07:22 > 0:07:24And Ki is a photographer,
0:07:24 > 0:07:27specialising in portraits, fashion and food.
0:07:27 > 0:07:28Might be nine o'clock,
0:07:28 > 0:07:30I know we're going out for dinner,
0:07:30 > 0:07:34I've just finished work in London, I'm starving and I'll be like,
0:07:34 > 0:07:38"Ooh, I can just stop and get some scampi on the way home."
0:07:38 > 0:07:40- Hi.- Come on in. - How are you doing, chief?
0:07:40 > 0:07:42Ki loves food, but he doesn't cook.
0:07:42 > 0:07:45Fiancee Emma's usually the one in the kitchen.
0:07:46 > 0:07:47To get him involved,
0:07:47 > 0:07:51I'm challenging him to cook a dinner party for some foodie friends
0:07:51 > 0:07:54using some of my lower-calorie recipes.
0:07:54 > 0:07:56First time you've cooked a dinner party?
0:07:56 > 0:07:59- First time, yeah.- It's no worries. It's going to be fine.- Yeah.
0:07:59 > 0:08:01I'll give you a few hints and tips...
0:08:01 > 0:08:03- Right.- ..but it's you who's going to be doing it, my friend.
0:08:03 > 0:08:06- And I thought you was going to come and cook for us! - LAUGHTER
0:08:06 > 0:08:08Tonight, Ki's main course is pork
0:08:08 > 0:08:11tenderloin with Japanese ponzu dressing.
0:08:11 > 0:08:14But to start, it's cream of celeriac soup.
0:08:14 > 0:08:18When I bought the celeriac, I was quite surprised...
0:08:18 > 0:08:20Don't give it to me, you've got to do it.
0:08:20 > 0:08:22..I was quite surprised when I got
0:08:22 > 0:08:24the celeriac, I thought it was celery.
0:08:24 > 0:08:26It's similar flavour, same family.
0:08:26 > 0:08:29There's a kind of irony behind Ki's weight gain.
0:08:29 > 0:08:31He traces it back to two very sensible choices
0:08:31 > 0:08:33he made in the past to get healthier.
0:08:33 > 0:08:37Love to drink. Was always a bit of a party animal.
0:08:37 > 0:08:40By the time I was 32, I was just, like, this is too much,
0:08:40 > 0:08:42I'm getting unreliable now.
0:08:42 > 0:08:45So then I went teetotal from the booze, yeah.
0:08:45 > 0:08:46So we want four tablespoons of these.
0:08:46 > 0:08:48So you gave up the booze?
0:08:48 > 0:08:50- Yeah.- Then you gave up smoking?
0:08:50 > 0:08:51- Yeah.- Started eating.
0:08:51 > 0:08:55Yes. I just thought anything that I was doing without drinking
0:08:55 > 0:08:58was a bonus at that time. But nobody said to me, you know,
0:08:58 > 0:09:00"You're eating ten pieces of toast"
0:09:00 > 0:09:02or, you know, "with thick butter and marmalade on."
0:09:02 > 0:09:05So I noticed my weight shoot up after I stopped drinking
0:09:05 > 0:09:07and stopped smoking.
0:09:07 > 0:09:11Ki, like me, has a hedonistic, even addictive, streak in him,
0:09:11 > 0:09:13so I want to make it clear what kind of change is possible
0:09:13 > 0:09:15if you put your mind to it.
0:09:15 > 0:09:17Here, I'll show you this picture.
0:09:17 > 0:09:19- Wow.- Mental, isn't it?
0:09:19 > 0:09:23That's when I first gave up drinking and decided I needed to lose weight.
0:09:23 > 0:09:26- That's at my peak. That's 30st.- Wow.
0:09:26 > 0:09:29And I started exercising at that point.
0:09:29 > 0:09:31This is quite a tough old vegetable, isn't it?
0:09:31 > 0:09:34Well, it would be if you had a nice peeler. Just saying.
0:09:34 > 0:09:36Are you going to get a new peeler, Em?
0:09:36 > 0:09:38- Yeah.- I'm going to get you one!
0:09:38 > 0:09:41- I'd rather have a diamond.- I actually got one... A diamond?- Yeah.
0:09:41 > 0:09:43Ki and Emma's wedding is coming up soon
0:09:43 > 0:09:46and Ki wants to look good for the big day.
0:09:46 > 0:09:48That's a big thing for me, you know,
0:09:48 > 0:09:50I want to be in a nice Vivienne Westwood suit.
0:09:50 > 0:09:53I want to be a lot closer to the weight that I want
0:09:53 > 0:09:56than to look back and think, "Why didn't I do that?"
0:09:56 > 0:09:58As well as changing my diet,
0:09:58 > 0:10:02stepping up physical activity really helped me reach my goals.
0:10:02 > 0:10:04Exercise for you, how's that working?
0:10:04 > 0:10:06I'm a member down the road at one of the gyms.
0:10:06 > 0:10:08Before I leave, I have a steam in the sauna,
0:10:08 > 0:10:09that's kind of like my treat.
0:10:09 > 0:10:12You've done the exercise, you're putting the effort in.
0:10:12 > 0:10:15- There does need to be some reward. - Yeah.
0:10:15 > 0:10:18Ki is clearly a man who has a big appetite for pleasure.
0:10:18 > 0:10:21I'm hoping the buzz he gets from exercise and the big flavours
0:10:21 > 0:10:23of my food will keep him on track.
0:10:28 > 0:10:33By eight o'clock, it's time for guests to arrive and me to depart...
0:10:33 > 0:10:36I am going to have to go cos we're already creating a whole world of
0:10:36 > 0:10:39- washing-up. I'll see you later on. - See you later.
0:10:39 > 0:10:43..leaving Ki to serve up an 800-calorie, three-course meal
0:10:43 > 0:10:46tasty enough to show off to his mates.
0:10:46 > 0:10:48Thanks, everyone, for coming. Cheers.
0:10:48 > 0:10:50- Oh, wow.- Oh, yeah, that's good.
0:10:50 > 0:10:52- My compliments to the chef. - That's good.
0:10:55 > 0:10:58Like Ki, I hit the gym every day.
0:10:58 > 0:11:01Evidence shows that combining regular physical activity
0:11:01 > 0:11:04with reducing calories makes it more likely you'll lose weight
0:11:04 > 0:11:05and keep it off.
0:11:05 > 0:11:08There's no way that I could have imagined old Tom doing this.
0:11:08 > 0:11:11It's just so far removed from the person that I was.
0:11:11 > 0:11:15I'm delighted that most of my dieters, prompted by online advice
0:11:15 > 0:11:18and each other, are also taking up exercise.
0:11:18 > 0:11:21Keep going, Leigh. Nine...
0:11:21 > 0:11:23I'm especially proud of mum-of-four Leigh.
0:11:23 > 0:11:26You're completely out of your comfort zone
0:11:26 > 0:11:28and I feel super-nervous still,
0:11:28 > 0:11:31coming up, you know, a couple of times a week.
0:11:31 > 0:11:35You're scared of the judgment and you feel very vulnerable.
0:11:37 > 0:11:40I leave looking like a tomato and feeling like a wally,
0:11:40 > 0:11:43but then just so proud that I've turned up and I've done it.
0:11:43 > 0:11:45- Bye.- Say bye-bye. - I'll see you later.
0:11:46 > 0:11:48And once you start working out,
0:11:48 > 0:11:51you feel you've earned a really good meal,
0:11:51 > 0:11:54like my Italian-inspired seafood pot.
0:11:54 > 0:11:57This is a one-pot wonder, perfect for dinner parties.
0:11:57 > 0:11:59A little bit of work.
0:11:59 > 0:12:01Loads of payoff.
0:12:01 > 0:12:05Starting off in the pan here with onions and garlic.
0:12:05 > 0:12:10And to that I'm going to add finely diced fennel and courgettes.
0:12:10 > 0:12:15It's quite important that all of these vegetables are the same size,
0:12:15 > 0:12:17cos I've got some pasta that's going into the dish
0:12:17 > 0:12:19that is the same size as the vegetables.
0:12:19 > 0:12:22The onions and garlic are beginning to caramelise and then
0:12:22 > 0:12:26into that I'm going to put the chopped fennel.
0:12:26 > 0:12:28The fennel goes in before the courgette
0:12:28 > 0:12:30because it takes a lot longer to cook, all right?
0:12:30 > 0:12:33And then, at this point, I'm going to put half a teaspoon
0:12:33 > 0:12:35of dried chilli flakes.
0:12:35 > 0:12:38One teaspoon of fennel seeds.
0:12:39 > 0:12:44And a big pinch of really luscious saffron.
0:12:45 > 0:12:47Absolutely love it.
0:12:47 > 0:12:50I'm going to add 500ml of fish stock.
0:12:53 > 0:12:55And then to that, I'm going to add two tins of chopped tomatoes.
0:12:58 > 0:13:03When the sauce comes to the boil, add Kalamata olives and capers.
0:13:03 > 0:13:06Massive kick of acidity, works really well with fish.
0:13:06 > 0:13:08Next, in go the diced courgettes.
0:13:08 > 0:13:12Now, the thing to make this dish feel really rich and satisfying,
0:13:12 > 0:13:13the orzo pasta.
0:13:13 > 0:13:16Orzo is one of the smallest pasta shapes there is.
0:13:16 > 0:13:21It's also known as risoni - "big rice" - for obvious reasons.
0:13:21 > 0:13:26Gently simmer for 10-12 minutes until the pasta is nearly done.
0:13:26 > 0:13:30Then into the pan go some fresh tiger prawns and smoked cod,
0:13:30 > 0:13:31cut to the same size.
0:13:31 > 0:13:35So I'm just going to leave this to cook on a gentle heat
0:13:35 > 0:13:37for about 3-4 minutes.
0:13:37 > 0:13:42Just don't stir it too much cos that will break the fish up.
0:13:42 > 0:13:45I'm finishing the dish off with classic Italian herbs,
0:13:45 > 0:13:47flat-leaf parsley and basil.
0:13:47 > 0:13:50It's high in protein, but it's big on flavour.
0:13:50 > 0:13:54The olives, the capers and, most importantly, we're getting
0:13:54 > 0:13:57lots and lots of great, fresh vegetables.
0:13:58 > 0:14:02This pasta recipe will soon be going out to my diet group,
0:14:02 > 0:14:05including Church of England vicar Jenny.
0:14:05 > 0:14:08Someone who ought to know a thing or two about pasta.
0:14:08 > 0:14:10My mother was Italian,
0:14:10 > 0:14:15so hospitality and entertaining was a huge part of what I grew up with.
0:14:15 > 0:14:22I am a person who absolutely loves going to dinner parties and throwing
0:14:22 > 0:14:24- dinner parties.- Approaching the
0:14:24 > 0:14:26halfway mark of our 12 weeks together,
0:14:26 > 0:14:29I've dropped in on Jenny for a little progress report.
0:14:29 > 0:14:32What about moments of weakness? What about temptation?
0:14:32 > 0:14:34Are there any moments of temptation?
0:14:34 > 0:14:40There was a box of shortbread, and I love shortbread...
0:14:40 > 0:14:43- How many did you have?- I didn't.
0:14:43 > 0:14:44I didn't, honestly.
0:14:44 > 0:14:50I looked at the calorie count and it was 134 calories per biscuit and I
0:14:50 > 0:14:53thought, "Not worth it, mate."
0:14:53 > 0:14:55Yes! Yes.
0:14:55 > 0:14:56See, that's amazing. So, it was a
0:14:56 > 0:14:59moment of temptation, but you beat it.
0:14:59 > 0:15:00Jenny's reason for committing to a
0:15:00 > 0:15:03diet is all about giving herself more
0:15:03 > 0:15:05options with a hobby she dearly loves.
0:15:05 > 0:15:09I would love to ride some of the smaller, lighter horses,
0:15:09 > 0:15:12but I really am limited because of my weight.
0:15:16 > 0:15:18So, Jenny, how much do you mean to lose?
0:15:18 > 0:15:20How much weight do you want to lose?
0:15:20 > 0:15:23- Ultimately, I would like to lose 5st.- 5st? OK.
0:15:23 > 0:15:26But that ain't going to happen in 12 weeks.
0:15:26 > 0:15:28Of course it's going to happen.
0:15:28 > 0:15:30In 12 weeks, you might do a stone, OK?
0:15:30 > 0:15:33But that means, if you're enjoying it and loving the food, then there's
0:15:33 > 0:15:34no reason why we can't keep going.
0:15:34 > 0:15:36It becomes a way of life and who knows?
0:15:36 > 0:15:39Within a year a two, you're down to where you want to be...
0:15:39 > 0:15:41- Yeah.- ..and it's just a way of eating.
0:15:41 > 0:15:44So if we get to that 5st lost,
0:15:44 > 0:15:47I'll come here and I'll ring these bells on a Sunday for you.
0:15:47 > 0:15:49In fact, I'll come and do it and ruin someone's wedding for them.
0:15:49 > 0:15:51- How does that sound?- You got a deal there.
0:15:51 > 0:15:53Yeah, all right. We're on.
0:15:55 > 0:15:57I'm glad to see Jenny getting on so well
0:15:57 > 0:16:00and resisting the shortbread temptation.
0:16:01 > 0:16:04And inspired by her love of Italian food,
0:16:04 > 0:16:07this is my version of a tricolore salad.
0:16:07 > 0:16:12And the trick for making this dish lower calorie? A no-oil dressing.
0:16:12 > 0:16:16I'm going to bring to the boil 220ml of water...
0:16:18 > 0:16:20..two tablespoons of white wine vinegar...
0:16:21 > 0:16:25..half a teaspoon of herb Provence,
0:16:25 > 0:16:28half a teaspoon of garlic powder,
0:16:28 > 0:16:32one heaped teaspoon of smoked sweet paprika,
0:16:32 > 0:16:34a teaspoon of salt...
0:16:35 > 0:16:39..and one tablespoon of granulated sweetener.
0:16:39 > 0:16:43I'm going to whisk this together as it comes to the boil.
0:16:43 > 0:16:45And now for the magic ingredient -
0:16:45 > 0:16:47a paste made from a tablespoon of
0:16:47 > 0:16:50cornflour and a tablespoon of water.
0:16:50 > 0:16:53Turn the heat down a touch and pour in the cornflour paste.
0:16:53 > 0:16:56When it's gently heated, it thickens the dressing
0:16:56 > 0:16:58to the same texture as oil.
0:16:58 > 0:17:00Then just leave it to cool.
0:17:00 > 0:17:02And now for the salad.
0:17:02 > 0:17:04I'm using a mixture of different tomatoes.
0:17:04 > 0:17:07For me, tricolore is great, but you've got three ingredients.
0:17:07 > 0:17:10You have cheese, you have the basil, and you have the tomatoes.
0:17:10 > 0:17:12How do you make it more?
0:17:13 > 0:17:16Get out the blowtorch, of course.
0:17:16 > 0:17:19This is the fun bit. A very simple bit of cooking,
0:17:19 > 0:17:20but this bit of kick goes a long,
0:17:20 > 0:17:23long way to adding so much flavour to so many dishes.
0:17:23 > 0:17:27Charring the tomatoes caramelises the sugars in the skin and flesh.
0:17:27 > 0:17:30Taking it to a black state is exactly what you want.
0:17:30 > 0:17:32It's not burning it - it's just charring it.
0:17:32 > 0:17:34It's going to lift these tomatoes to another level.
0:17:36 > 0:17:38Just as you turn the blowtorch off,
0:17:38 > 0:17:40that's the point to hit them with seasoning.
0:17:40 > 0:17:43Some crunchy salt and some lovely cracked black pepper.
0:17:43 > 0:17:46Another way to cut the calories in tricolore
0:17:46 > 0:17:49is to use ricotta instead of mozzarella.
0:17:49 > 0:17:52It's lower in fat and I think it's got much more flavour.
0:17:52 > 0:17:56Finally, sieve the dressing and drizzle over.
0:17:56 > 0:17:59To finish it off, fresh basil leaves.
0:17:59 > 0:18:00A classic tricolore.
0:18:00 > 0:18:03It's a great dish that really shouldn't be messed about with.
0:18:03 > 0:18:05But what I have got here is an
0:18:05 > 0:18:08alternative that's lower in calories,
0:18:08 > 0:18:12lower in fat, and do you know what? I reckon that's higher in flavour.
0:18:18 > 0:18:20Working as a chef,
0:18:20 > 0:18:23I had to change my diet while being surrounded by amazing food.
0:18:23 > 0:18:27And it's a problem that event planner Sandra also faces.
0:18:27 > 0:18:31I'm often wined and dined a lot.
0:18:31 > 0:18:33I go to food tastings,
0:18:33 > 0:18:37so it's because of my job that I think that I've put on this weight.
0:18:37 > 0:18:40And this isn't the first diet she's tried.
0:18:40 > 0:18:44I've been looking for a dietary plan for a long time that suits me.
0:18:44 > 0:18:46I've tried lots of them. You know,
0:18:46 > 0:18:48you have to kiss several frogs before you find your prince,
0:18:48 > 0:18:51so therefore I'm trying several diets before I find the right one.
0:18:51 > 0:18:53She's currently studying for a masters,
0:18:53 > 0:18:56and is tying this in with her diet aims.
0:18:56 > 0:19:01I'm hoping to look very good in my graduation pictures.
0:19:01 > 0:19:07If I lost 20 pounds, my goodness, by the end of this I will be ecstatic.
0:19:07 > 0:19:09I'll be jumping up for joy.
0:19:09 > 0:19:11The challenge for me is I like my treats.
0:19:11 > 0:19:13I do like chocolate.
0:19:13 > 0:19:16I do like cakes and I do like pastries.
0:19:16 > 0:19:18Challenge accepted.
0:19:19 > 0:19:23I've got a luxurious chocolate treat that Sandra will love and I'm
0:19:23 > 0:19:25adding an unconventional aromatic flavour
0:19:25 > 0:19:27that takes this dish to the next level.
0:19:29 > 0:19:33I've got here lower-fat custard, already made.
0:19:33 > 0:19:35Goes straight into the pan.
0:19:35 > 0:19:37And into that, quite simply,
0:19:37 > 0:19:42I'm going to grate the zest of half an orange.
0:19:43 > 0:19:46I'm going to add to that one large espresso shot.
0:19:46 > 0:19:48Round about 40ml.
0:19:48 > 0:19:50To that, I'm going to add a flavour
0:19:50 > 0:19:53that you don't normally associate with
0:19:53 > 0:19:56dessert, but ground cardamom and orange is fantastic.
0:19:56 > 0:19:59So, this is a quarter teaspoon measure.
0:19:59 > 0:20:02And really you don't want any more than that.
0:20:02 > 0:20:04Give everything a quick stir around.
0:20:04 > 0:20:09I'm going to turn the heat down and I'm going to gently break in dark
0:20:09 > 0:20:12chocolate. Minimum 70% cocoa solids.
0:20:12 > 0:20:14Keep stirring and the heat that's
0:20:14 > 0:20:16coming from that custard will melt the
0:20:16 > 0:20:19chocolate and you'll end up with this luscious,
0:20:19 > 0:20:23rich, smooth, chocolaty kind of paste.
0:20:24 > 0:20:27And then I'm going to pass it through a fine sieve,
0:20:27 > 0:20:30and that's just to get out any lumps and bumps that you don't want,
0:20:30 > 0:20:32so it stays nice and smooth.
0:20:32 > 0:20:38And then a spoon of chocolate mix into our glass chocolate pots.
0:20:40 > 0:20:42You want to try and make sure you get them all equal.
0:20:44 > 0:20:46And these go into the fridge.
0:20:46 > 0:20:48You're going to leave them to set for a couple of hours.
0:20:48 > 0:20:50It really is that easy.
0:20:50 > 0:20:52I mean, that's not even cooking, is it?
0:20:54 > 0:20:58To test out my dessert, I've invited Sandra and Jenny over.
0:20:58 > 0:20:59Hey, ladies. Come on in.
0:20:59 > 0:21:02- Hello.- The foodies really love a pudding.
0:21:02 > 0:21:04Wow. What a lovely kitchen.
0:21:04 > 0:21:07I want them to guinea pig my chocolate and coffee pots.
0:21:07 > 0:21:08- I'm looking forward to this.- Good.
0:21:08 > 0:21:11If you could have a dream dessert, what would it be?
0:21:11 > 0:21:12Chocolate and cream.
0:21:12 > 0:21:15Chocolate and cream. Anything with clotted cream.
0:21:15 > 0:21:17I don't think I can quite stretch to clotted cream.
0:21:17 > 0:21:20- But chocolate and cream, I reckon I could get that.- Yeah. Really?- Yeah.
0:21:20 > 0:21:23- Oh, my goodness. What has he got there?- What has he got?
0:21:23 > 0:21:25Oh, my goodness.
0:21:25 > 0:21:27Chocolate and cream.
0:21:27 > 0:21:29Oh, fantastic.
0:21:29 > 0:21:30Right, then. The chocolate pot.
0:21:30 > 0:21:33I'm going to finish it off with the squirty cream.
0:21:33 > 0:21:36I'm using the light version, great for puddings like this.
0:21:36 > 0:21:38Because it's aerated, it looks like you're getting a lot.
0:21:38 > 0:21:41- Looks very tasty.- Amazing. - Does look like a lot, doesn't it?
0:21:41 > 0:21:43And then a little dusting...
0:21:43 > 0:21:44- Wow.- ..of cocoa powder, OK?
0:21:44 > 0:21:46- So there you go.- Thank you.
0:21:46 > 0:21:48And for you, Jenny. A spoon each.
0:21:48 > 0:21:51Get in there, girls. Enjoy it, savour it.
0:21:51 > 0:21:54These chaps come in at just 155 calories each,
0:21:54 > 0:21:57but will Jenny and Sandra guess the secret ingredient?
0:21:57 > 0:22:00So, what flavours have you got going on?
0:22:00 > 0:22:03- Orange.- Tastes like there may be a spice in it or a...
0:22:03 > 0:22:06- Yes.- ..herb. It's not cardamom, is it?
0:22:06 > 0:22:09- Mate, let's high five that. - Oh, my God!
0:22:09 > 0:22:11That is amazing. How good does cardamom work
0:22:11 > 0:22:12for flavours like this?
0:22:12 > 0:22:14It's amazing. This ticks all the boxes for me.
0:22:14 > 0:22:17And what do you think the rest of the group will think about it?
0:22:17 > 0:22:20I think they'll love it and they'll be gutted that
0:22:20 > 0:22:21we're the first ones to try it.
0:22:23 > 0:22:27I'm sending this recipe to the gang in their next fortnightly delivery,
0:22:27 > 0:22:29so they haven't got long to wait.
0:22:29 > 0:22:31And here's one I've already sent them,
0:22:31 > 0:22:33an Asian-flavoured salmon salad.
0:22:33 > 0:22:35I'm confident they'll love this too.
0:22:36 > 0:22:39The first thing I'm going to do is make the marinade for the fish.
0:22:39 > 0:22:41And with my fine grater,
0:22:41 > 0:22:46I'm going to grate about a 2cm piece of fresh ginger.
0:22:46 > 0:22:49And then, after the ginger, grate the garlic.
0:22:49 > 0:22:51Two cloves.
0:22:52 > 0:22:55Next, two tablespoons of light soy sauce.
0:22:55 > 0:22:59It's got less sugar and fewer calories than dark soy.
0:22:59 > 0:23:01Two tablespoons of mushroom ketchup.
0:23:01 > 0:23:05This gives a wonderful kind of salty and dark richness to the dish.
0:23:06 > 0:23:09One teaspoon of granulated sweetener.
0:23:09 > 0:23:14And for a little kick, a tablespoon of Sriracha hot chilli sauce.
0:23:14 > 0:23:16Now into the marinade goes the salmon.
0:23:16 > 0:23:19Round about 120g per portion.
0:23:21 > 0:23:23Just going to pop it into the marinade
0:23:23 > 0:23:25and give it a little turn around
0:23:25 > 0:23:29and let all of those flavours start to work their way into the fish.
0:23:30 > 0:23:32Cling-filmed, fridge, two hours.
0:23:34 > 0:23:36Plenty of time to make the salad.
0:23:36 > 0:23:40And the first ingredient is a favourite of mine, kohlrabi.
0:23:40 > 0:23:43It's translated from German as cabbage turnip.
0:23:43 > 0:23:47That's a fair description because it looks a little bit like a turnip
0:23:47 > 0:23:49and it tastes like cabbage.
0:23:49 > 0:23:51Chinese leaf next.
0:23:51 > 0:23:56I'm looking for a round about 100-150g of each vegetable,
0:23:56 > 0:23:57finely sliced.
0:23:57 > 0:24:01I've got the same amount of cucumber, carrot, and beansprouts.
0:24:01 > 0:24:03Plus the juice of one lime.
0:24:03 > 0:24:06Make sure you squeeze all of it out.
0:24:06 > 0:24:08This is your dressing,
0:24:08 > 0:24:12mixed with one tablespoon of soy sauce.
0:24:12 > 0:24:15Coriander. Stalks and all.
0:24:15 > 0:24:18So, this salad'll sit here whilst I cook the salmon.
0:24:18 > 0:24:23With my low-calorie spray oil, the salmon
0:24:23 > 0:24:25goes into the pan.
0:24:25 > 0:24:27Nice and hot.
0:24:27 > 0:24:29Don't be tempted to shake the pan.
0:24:29 > 0:24:34What I want is to get a nice crisp crust on one side.
0:24:34 > 0:24:36And after about three to four minutes,
0:24:36 > 0:24:40the salmon's beginning to crisp up, and then I'm going to turn the heat
0:24:40 > 0:24:44down and just continue to cook it nice and slow from the other side.
0:24:44 > 0:24:47It'll only take about another three to four minutes.
0:24:51 > 0:24:53Whilst the salmon's sat there,
0:24:53 > 0:24:58the rest of this marinade I'm going to reduce down very, very quickly.
0:24:58 > 0:25:00Go careful. You don't want it to burn.
0:25:01 > 0:25:04Give it a minute or two to thicken up.
0:25:04 > 0:25:08Just put about half a tablespoon over each salmon.
0:25:08 > 0:25:10Anything that's left in the pan I'm going to put into the salad.
0:25:12 > 0:25:14And I'm going to garnish it up with some of this.
0:25:14 > 0:25:17Asian-inspired cresses, and you can get these from supermarkets.
0:25:17 > 0:25:20They've got different textures and flavours
0:25:20 > 0:25:22and herby kind of spiciness
0:25:22 > 0:25:26that come from them. Add some sliced red chilli for a flash of colour
0:25:26 > 0:25:28and a touch of spice.
0:25:28 > 0:25:31And then flake the salmon on top.
0:25:31 > 0:25:35The finishing touch is two sheets of nori - Japanese seaweed.
0:25:36 > 0:25:38This salad has less calories than a
0:25:38 > 0:25:40supermarket smoked salmon sandwich and
0:25:40 > 0:25:42I know which one I'd rather have.
0:25:44 > 0:25:47Thanks to the miracle of instant messaging,
0:25:47 > 0:25:50a meal is on the cards for my diet group.
0:25:50 > 0:25:53Ozi's organised a family barbecue in the local woods.
0:25:53 > 0:25:56And I'm going too.
0:25:57 > 0:26:00Look, people coming. No, don't worry. I'll just give you a hug.
0:26:00 > 0:26:02Not put off by a spot of drizzle,
0:26:02 > 0:26:05the gang arrived, bearing treats for the barbecue.
0:26:05 > 0:26:07Calorie counted, of course.
0:26:07 > 0:26:10Well, hi. How are you?
0:26:10 > 0:26:12Ozi was feeling isolated when I first met him...
0:26:12 > 0:26:14Oh, that's fantastic. How nice.
0:26:14 > 0:26:15..so it's great to see him taking
0:26:15 > 0:26:18the initiative to get everyone together.
0:26:21 > 0:26:24And as a bonus, I'm even learning a new recipe.
0:26:24 > 0:26:27Dish of the day is Kayleigh's espetadas.
0:26:27 > 0:26:30They make it out in Madeira and in Portugal.
0:26:30 > 0:26:33So, basically, it's rump steak...
0:26:33 > 0:26:36- Yeah.- ..garlic, bay leaf, and you cook it on the bay leaf too.
0:26:36 > 0:26:38- You're using the bay leaf as skewers.- Yeah.
0:26:38 > 0:26:40I'm going to have to offer you
0:26:40 > 0:26:42a job, mate, cos they look fantastic.
0:26:42 > 0:26:44I couldn't have come empty-handed,
0:26:44 > 0:26:45so I've brought a couple of
0:26:45 > 0:26:49cheesecakes for pud, 165 calories a slice.
0:26:49 > 0:26:51- Come on, mate, get in there.- Oh, why do I have to do the cutting?
0:26:51 > 0:26:54Because then, if it all goes horribly wrong, it looks
0:26:54 > 0:26:55like it's your fault and not mine.
0:26:55 > 0:26:58There we go. Tom and Beth, there's one for you guys.
0:26:58 > 0:27:00- One portion and a little bit more. - Oh, OK, thanks.
0:27:00 > 0:27:03- There you go, Sam.- Oh, my gosh. Boom me.
0:27:03 > 0:27:06Yes. Yes. Well, guys, your barbecue has been fantastic.
0:27:06 > 0:27:08The food looks incredible.
0:27:08 > 0:27:11So, we've all done that original bit of weight loss where there's quite a
0:27:11 > 0:27:13bit of weight that's come off initially.
0:27:13 > 0:27:16The next thing is there will be a new calorie count because you're
0:27:16 > 0:27:19still the same height, but you've now got less weight to lose.
0:27:19 > 0:27:22Your calorie count will be smaller.
0:27:22 > 0:27:25For most of my dieters, the change will be quite small.
0:27:25 > 0:27:27Maybe only 50 calories less a day,
0:27:27 > 0:27:30but it's important they keep track of this as the pounds drop off.
0:27:30 > 0:27:32So proud of you all.
0:27:32 > 0:27:33I think you're all doing amazing.
0:27:33 > 0:27:36I'm going to leave you with everybody's recipe packs here,
0:27:36 > 0:27:38with that cheesecake in.
0:27:38 > 0:27:40- I promise you that it is easy, all right?- Yay!
0:27:45 > 0:27:47We've reached the halfway mark of the experiment,
0:27:47 > 0:27:50and the gang have sent me their latest weights.
0:27:51 > 0:27:53Jenny the vicar and events manager
0:27:53 > 0:27:57Sandra are going along at a nice, steady pace.
0:27:57 > 0:28:00Jenny's lost eight-and-a-half pounds so far,
0:28:00 > 0:28:02and Sandra's lost 11.
0:28:04 > 0:28:08Ki's on a mission. He's lost a stone and a half since we started,
0:28:08 > 0:28:12and with his motivation, he looks set to carry on.
0:28:12 > 0:28:15The rate of weight loss for the group has slowed down a bit,
0:28:15 > 0:28:18but that's fine. They're ticking along nicely
0:28:18 > 0:28:21at an average of two pounds lost a week.
0:28:21 > 0:28:22Some of the guys have told me they're
0:28:22 > 0:28:25seriously missing their takeaways,
0:28:25 > 0:28:28so next time it's big-hitting dishes for big appetites.
0:28:28 > 0:28:33My versions of a curry, a kebab, and a burger should hit the spot.