Thread: Converting recipes and their syn values??

Hi all, I have just started slimming world this week and I am struggling, but determined to do this! My usual diet is 5/6 pizzas a week, so yeah there is a big change!

Im on the extra easy version and I am just wondering how to convert your own recipes to syn values etc?

The main one atm is this:

No bake energy bites - which are AMAZING!!

1 cup oatbran
1/2 cup peanut butter
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tsp vanilla

The recipe makes between 15-20 bites

can anyone help me out with this? I dont even know if any of these would be classed as free foods

Many thanks

Hi randomberry,

The only free food on that list is the vanilla (I assume it is essence)

Forgive me but I do not know what cups are - all my recipes are by weight usually. You can look up the value of most items with a quick google search of the item including the word syn in the search term.
You will have to work out the syn value of each item and then apply that to how much you use, I have found some for you though

Oatbran - 5 syns per 28g
Peanut Butter -4.5 syns per tbsp
Honey -3 syns per tbsp
Coconut flakes - Not sure on this one (If it is dessicated coconut it is 4.5 syns per tbsp)
Flaxseed - again can't find the value for ground but according to SW syn list, 1 tbsp (I assume whole) is 3.5 syns
Chocolate chips - use the 1 syn per 20 calories rule
Vanilla essence - free!!

Once you have the total syn value of the mixture you can then divide by the amount of cakes you make

Somewhere in the back of my little grey cells, I seem to recall that 1 cup = 4 oz = 112 g.

If that's correct then I'd give a batch of these little things a very wide berth! No wonder they're called energy bites!