Pinch of Nom started out a few years ago over a cup of tea at the kitchen table. After a decade of working in the restaurant world, we wanted to create a place where we could share our recipes. Now we have a community of over 1.5 million using the site to find easy recipes and enjoy slimming, delicious food. And we’re loving every moment!
Back when we were working long shifts in a high-pressured restaurant kitchen, it was always easiest to grab unhealthy food on the go. Eventually the time came when we both needed to lose weight, so we decided to join a local weight-loss group. Immediately we noticed a lack of easy and delicious recipe ideas – and it was the same online. We were so surprised by how many people were relying on expensive ‘low-cal’ ready-meals, lacking in flavour and variety.
One day Kate disappeared into the kitchen and came back with cheesecake-stuffed strawberries. So delicious and portable, they were a huge hit with our weight-loss group. After sharing a few more recipes with friends to great success, we had a small idea. What if we put our recipes onto a website and shared them with others? Our mission became to create easy, healthy and tasty dishes for ordinary people to enjoy.
We were amazed at how many people started to visit. Within around 6 months the website was drawing in over sixty thousand people a month. The tiny idea had become big. Bigger than we had ever imagined.
Suddenly, people were starting to lose weight. The Pinch of Nom Facebook group was growing at a rate no one had foreseen. As the group grew, it became apparent that many people who had not yet reached their goal weight and who jumped on and off the ‘weight-loss wagon’, felt neglected by the large diet industry companies. Soon others volunteered to join us to form the Pinch of Nom team, and we started to create a space where those who were still on their journey (like us) were just as important as those who had reached their destination.
The aim of this book is to provide delicious, light recipes that don’t feel like diet food. If you slip off the wagon, we want to make you feel as if climbing back on isn’t so hard! You might put the book down occasionally, but it’ll be just as easy to pick it right back up again.
Pinch of Nom is now much bigger than the two of us, both in terms of the team that runs it and the community that has grown from it. We are continually blown away by all the support and the love that feeds through that community on a daily basis.
This book wouldn’t have existed without every single member of our Facebook group, every visitor to the website and every person who has contributed to Pinch of Nom: team members, volunteers, taste testers and commenters that have provided constructive criticism to improve the recipes and content on the site.
This book is for you. We hope you love cooking the recipes as much as we’ve loved putting this all together.
As a classically trained chef, Kate has always looked at recipes and dishes, then worked out how to improve or recreate them. We’ve worked together on transforming some of our favourite dishes into healthy indulgences – including turning high-calorie takeaways into ‘fakeaways’ that are even tastier than their calorific counterparts.
Switching out a few key ingredients has a massive impact on the calorie, fat or sugar content of food. It tastes just as delicious – especially when flavours are enhanced with clever spicing and seasoning.
We have included our most popular recipes from the website in this book, as it wouldn’t be a Pinch of Nom book without them! The rest of the recipes are brand-new labours of love that we hope you love as much as we do.
You can prepare most of the recipes in this book in under 30 minutes. It was important to the Pinch of Nom team that the recipes were easily accessible and so we’ve used ingredients that you can use time and again to save on cost. So many chefs forget that we don’t all have a pinch of white truffle at home! We only use less familiar ingredients where they add a unique touch to the dish – and we’ve tried to include them more than once, so you don’t have a pile of dusty ingredients at the back of the cupboard.
Early on in the Pinch of Nom history, we decided that our recipes should always be authentic. With so many untested ‘diet’ recipes floating around using stock photography, we decided that every recipe should be made, tested and photographed without artistic licence, which is the approach we’ve used for the cookbook.
At Pinch of Nom, we believe in the ethos of ‘everything in moderation’. With this in mind, our Everyday Light recipes are those you can have at any time: they’re easy on the calories, filling and perfect for every day. You may notice some of these recipes are higher in calories than those in the other categories. The reason for this is that some calories are ‘used up’ on vegetables and other ingredients that conform to zero point-style foods applicable to the UK’s most popular diet programmes.
These are recipes you can add to your weekly meal plans but have one or two ingredients that make them slightly more indulgent, so should be used in moderation. A good basis of any diet should be that you don’t have to miss out on enjoying dinner parties or the odd treat here or there.
Our Special Occasion recipes have your back! Lower in calories than regular desserts, snacks or treats, this section still comes out tops against high-calorie versions. However, the aforementioned ethos of ‘everything in moderation’ should come to mind with these. Save these recipes for pushing the boat out and for ... you guessed it ... special occasions!
Our calorie counts are all worked out per individual serving. This does not include accompaniments for specific recipes, such as rice or potatoes. This is because we give these notes as a serving suggestion only. You can easily swap out rice and pasta for veggie low-calorie alternatives, such as cauliflower rice.
We have not included ‘values’ from mainstream diet programmes as these are everchanging and we want this book to be a resource that is always up to date.
| V | Suitable for vegetarians |
| F | Suitable for freezing.
For all freezer-friendly recipes, we recommend defrosting completely before heating until piping hot. |
| GF | Suitable for those following a gluten-free diet |
Over the last few months, a group of two hundred Pinch of Nom fans have been huddled together on a secret Facebook group. Each recipe has been tested by twenty people, all submitting feedback and suggestions for development.
This process has been essential in the creation of this book and we want to extend a huge thank you to these members for their invaluable input.
Lean meats are a great source of protein, providing essential nutrients and fantastic filling power. In all recipes with meat as an ingredient, make sure you use the leanest cuts and trim off all visible fat. Fish is another great source of protein and naturally low in fat. One of our favourite phrases is: ‘if it swims, it slims’! Fish provides nutrients that the body struggles to produce naturally, making it perfect for some of Pinch of Nom’s super-slimming recipes. One-third of the recipes in the book are veggie, but you can always use vegetarian protein options instead of meat in our recipes.
Swapping in clever alternatives for high-fat dairy products can instantly make a dish healthier. We often substitute low-fat soft cheese or yoghurt for higher-fat ingredients.
Don’t be afraid to bulk buy some of those tinned essentials! Beans, tomatoes, sweetcorn ... You’ll find you can add many of these ingredients into Pinch of Nom stews and salads. They keep the cost of dishes down and, compared to fresh, it makes little or no difference to the flavour.
Similarly, frozen vegetables bulk out dishes and are great low-cost alternatives for recipes like stews, where fresh options aren’t necessarily required.
Pinch of Nom love a bit of spice! When you’re changing ingredients for lower fat/sugar/calorie versions, one of the best ways to keep your food interesting is to season well with herbs and spices. In particular, mixed spice blends are perfect for lots of recipes in this book. Don’t be shy with spices – not all of them burn your mouth off! We use garlic granules in a lot of our recipes because they are a convenient and cheaper alternative to fresh garlic and in slow cooks and stews, for example, you won’t be able to tell the difference.
One of Pinch of Nom’s favourite ingredients is the lowly stock pot. It adds instant flavour and is so versatile. Pinch of Nom use various flavoured pots throughout this book, but they are all interchangeable. One of the most genius inventions of the modern age is that of the red and white wine stock pots! Now available in most supermarkets, they can add an amazing depth to a recipe, without the calories of wine. If only they could take the calories out of actual wine ...
Taste is all about balance. When you remove fat from a dish, flavours can dwindle. Most people simply make something spicy to counteract the lack of fat flavours, but the level of acidity in a dish is also really important. Poulet au Vinaigre (see page 146), for example, is a recipe that really showcases the rich, deep flavours that a good vinegar can bring to a balanced dish.
Citrus fruits pack an absolute punch when it comes to flavour. They’re perfect for adding to recipes that need an extra bit of ‘zing’ like the Cold Asian Noodle Salad (see page 116).
Wraps are a fantastic, versatile ingredient. To add a bit of fibre and some more filling power, wholewheat and wholegrain options are always a good choice. Pinch of Nom recipes are synonymous with creating some magic with wraps! You’ll be surprised at the crazy dishes you can recreate using a lowly tortilla wrap – you can even use it in place of pastry!
A great source of fibre providing that all-important filling power, wholemeal bread can be used as it is, or broken down into breadcrumbs to make coatings for meat or Scotch eggs (Tuna Scotch Eggs, page 230).
High in both protein and fibre, tins of beans and pulses are perfect in the cupboard staples. Rice is really satisfying and, when flavoured with spices and/or seasoning, it’s a great accompaniment to many of our recipes.
These are a Pinch of Nom staple. A fantastic and cost-effective ingredient, try them in our Carrot Cake Overnight Oats (see page 44). Ground down to a flour, they also make a super-filling ingredient that you can use in place of white flour.
Protein-rich, filling, tasty and versatile, eggs are the ultimate in slimming yet satisfying ingredients. You can use them as a butter alternative for something like Lazy Mash (see page 212), or as a great source of protein for meals like our Shakshuka (see page 106). You’ll always want a box in the house.
One of the best ways to cut down on cooking with oils and fats is to use a low-calorie spray. It makes little difference to the way that most ingredients are cooked, but it has a huge impact on the calories because you need so much less than you would when pouring oil into a pan. You can also use olive oil spray – just be careful how much you’re spraying to save calories.
Some of our recipes use sweetener. We use it sparingly, but you’re welcome to add less or a little more to recipes; it’s all down to individual taste. You can also use natural alternatives, such as stevia or agave, but be mindful that the calorie count may change with these products.
We use gluten-free ciabattas in a few of our recipes. Generally lower in calories, they also have a high fibre-density, which is a perfect way to balance your diet when you’re following a low-calorie diet. They also tend to be packaged part-baked and keep for a good time at ambient temperature – which is great to reduce waste if you change your meal plans at the last minute, because they’ll keep for next time!
If there’s one bit of kit that we’d recommend, it’s a decent set of non-stick pans. The better the non-stick quality of your pans, the less cooking oils and fats you will need to avoid food sticking to your pan and burning. Keep your pans in good health too – clean them properly and gently with soapy water.
Want to make sure you’re not putting a tablespoon of chilli powder in your dish, rather than half a teaspoon? This is one of the most helpful items of kitchenware you’ll ever own. Especially vital if you’ve ever made the aforementioned mistake, as we have never done. Never.
Do you need a description of a spatula? Just know that it’s an essential bit of kit ... If you don’t own one, you should! You’ll be surprised what you end up using it for. Even smacking hands away from cooling Pinch of Nom bakes, such as the Bakewell Tarts (see page 244).
Many of our recipes involve making delicious, flavourful sauces from scratch, so a decent blender or food processor is a godsend! You can also use a stick blender on most occasions if you’re looking for something a bit cheaper or more compact.
Using a fine grater is one of those surprising revelations. You won’t believe the difference in grating cheese with a fine grater versus a standard grater. Around 45g of cheese, for example, can easily cover an oven dish when using a fine grater. It’s much easier to keep calories down and make your cheese go much further!
There is nothing worse than trying to chop a butternut squash up with a spoon. So why would you recreate the experience with your knives? Keep those babies sharp! It will save you so much time and effort.
Most of the recipes in this book are freezable and perfect for batch-cooking. It is so much easier to plan ahead when you can cook ahead too, so invest in some decent freezerproof tubs for storage.
Helping to keep portion sizes in control, ramekins are always good for desserts and bakes.
Keep these in good condition for longer by lining them with baking parchment or foil. You’ll need a springform pan in our Chicken Fajita Pie (see page 74) and while it’s only one recipe, this is one you’ll want to make again and again – trust us!
Used in a variety of recipes, you’ll need a decent masher to ensure you’re not straining muscles every time you want a bit of mash!
These are more of an optional favourite than essential, but we absolutely love them. Just throw in your ingredients and leave it: how easy is that? Electric pressure cookers and slow cookers are perfect for quick family meals that are made without having to stand over a cooker. Also, don’t be fooled into thinking that you have to buy expensive cuts of meat for the best results. Cheaper cuts of meat often end up being tastier and more tender when slow or pressure cooking, which is a bonus for flavour and for your wallet! Many of our recipes, including the Lamb Guvech (see page 153), include methods for using a slow cooker or a pressure cooker, but we’ve also included traditional methods in case you don’t have one.
