Taste of Thyme: Good & Good for You Food

Mindful Eating

2012-01-11T07:00:00.000-08:00

Here is an exercise in mindful eating I found on NPR. It is a good exercise for you to try and it could help you slow down your eating which will translate to satisfaction sooner which means less calories consumed!

If you're curious to know what mindful eating looks like in practice, here's one exercise, excerpted from a review written by Stephanie Vangsness of Brigham and Women's Hospital. She writes:

"Do this exercise with a friend. You will need one small slice of an apple for each person. One person reads the instructions listed below while the other person completes the exercise.

1.Take one bite of an apple slice and then close your eyes. Do not begin chewing yet.
2.Try not to pay attention to the ideas running through your mind, just focus on the apple.
Notice anything that comes to mind about taste, texture, temperature and sensation
going on in your mouth.
3.Begin chewing now. Chew slowly, just noticing what it feels like. It's normal that your
mind will want to wander off. If you notice you're paying more attention to your thinking
than to the chewing, just let go of the thought for the moment and come back to the
chewing. Notice each tiny movement of your jaw.
4.In these moments you may find yourself wanting to swallow the apple. See if you can
stay present and notice the subtle transition from chewing to swallowing.
5.As you prepare to swallow the apple, try to follow it moving toward the back of your
tongue and into your throat. Swallow the apple, following it until you can no longer feel
any sensation of the food remaining.
6.Take a deep breath and exhale."

Spiced Lentil Soup

2011-05-12T05:55:00.000-07:00

Filling and nutritious, lentils are really a great food. They are full of protein and fiber. I think of them as starter legumes or beans. They are fast and easy to cook and don't need to be soaked. If you really like them you can use them for the base of a salad or even eat them like a grain with other proteins or vegetables.

Try this soup. It makes a lot and can be eaten for a quick lunch, heated in the microwave, or for the center piece in a healthy filling dinner.

If you feel intimidated by all the ingredients, notice this soup is simple and fast. Most of the stuff on the ingredient list are spices you probably have in your home already. This combination of spices is typical in Moroccan foods.

1 Tablespoon olive oil
1 onion, coarse chop
5 small potatoes, 1 in dice
2 cloves garlic, minced
2 lg carrots, cut to 1 in chunks
2 ribs celery, diced
2 bay leaves
1 teaspoon cumin
1/4 teaspoon cinnamon
1/8 teaspoon ground clove
1/8 teaspoon ground ginger
1/8 teaspoon ground cayenne or red pepper flakes
1/8 teaspoon ground black pepper
1 1/2 cup lentils
2 quarts stock (beef, chicken or vegetable)
1 tablespoon soy sauce
1/4 cup each cilantro and parsley

1. Heat a large saucepan over medium-high heat. Add the oil; heat. Add the onion. Cook, stirring, until translucent, 5 minutes. Add the potatoes, garlic, carrots and celery; cook 5 minutes. Add bay leaves, cumin, cinnamon, cloves, ginger, red pepper flakes and black pepper.

2. Sort the lentils; rinse. Add to the saucepan. Add the stock. Cover; heat to a boil over high heat. Reduce to a simmer; cook until lentils and vegetables are tender, about 50 minutes.

3. Transfer 2 cups of the lentils with a little of the stock to a blender; puree. Return to the saucepan. Stir in the soy sauce, cilantro and parsley.

At just 3 points per cup, this is a good meal!

Baked Oatmeal

2011-04-18T18:30:00.001-07:00

My friend Kevin made this version of baked oatmeal for me. I was not sure about baking oats but this is really good. He gave me the recipe and I made some modifications for you. I tried it out on my friend Arlene and it is a keeper! It is like a baked oat cake. When you get up in the morning you will look forward to putting a slice in the microwave. Top it off with fresh fruit and some plain yogurt for a real treat. You might even find seasonal substitutes for the blueberries.

BAKED OATMEAL WITH BLUEBERRIES 6 Servings

1 1/2 cups skim milk
1/2 cup egg beaters
1 tablespoon canola oil
2 1/2 cups old fashion rolled oats
1/2 cup brown sugar
2 teaspoons baking powder
1 1/2 teaspoons cinnamon
2 teaspoons vanilla
1/2 teaspoon salt (optional)
1 - 2 cups frozen blueberries

Optional toppings: fruit, milk yogurt

Heat oven to 350 degrees.
Lightly spray 1 ½ quart casserole (8 X 8) with no-stick cooking spray. In medium bowl, combine milk, eggs, oil, and vanilla. Mix well. Set aside. In large bowl, combine oats, sugar, baking powder, cinnamon and salt. Mix well. Add liquid ingredients, mix well. Let stand about 30 minutes - 1 1/2 hours (longer soak makes a softer cake like product). Fold in the frozen blueberries right before baking. Pour into prepared casserole dish. Bake, uncovered for 35 to 45 minutes or until center is dry and firm to the touch. Cool slightly before serving or cut into 6 servings and refrigerate to microwave later.

Top as desired.

6 Points Plus

Pho bo - Vietnamese beef and noodle soup

2011-04-11T13:19:00.000-07:00

This may seem like a bit of work but it is super easy for a fantastic result. The portions are 10 points plus, but I promise you a big bowl that will fill you up and make you feel all good inside. If you like Asian food you will love this. Anyone you serve it to will think you are a genius!

Pho Bo Makes: 4 servings

5 whole cloves
4 thin slices peeled ginger root (about an inch)
3 star anise pods
1 stick cinnamon
8 cups beef broth (total – I used broth from Italian beef,
1 qt of broth and
2 cups of water)
26 ounce container of Italian style beef
1 onion, sliced
1 teaspoon black peppercorns
2 tablespoons soy sauce or nam pla (fish sauce)
4 ounces dried medium rice stick noodles
1 tablespoon cup canola oil
6 shallots, sliced
2 small red chilies, stemmed, seeded, thinly sliced (include stems and seeds if you like spice)
1 small bunch each: cilantro leaves, mint leaves, Thai (or other) basil leaves
1 cup bean sprout
1 lime, quartered
Hot sauce such as Sriracha

Combine cloves, ginger, star anise, cinnamon, broth, onion, peppercorns, Italian beef and soy in a large pot over medium-high heat; heat to a boil. Reduce the heat to low, cover. Cook until the broth is fragrant and infused with the spices, 10 minutes. Fish the beef out of the pot and set aside. Strain the broth into another pot. Meanwhile, place the rice sticks in a bowl; cover with warm water until very pliable, about 20 minutes. Heat the oil in a nonstick skillet over medium high heat. Add the shallots; cook, until evenly brown, 3-4 minutes. Drain on paper towels. Reheat the beef broth and beef over high heat to a boil and reduce to low. Add the rice stick noodles, chilies and shallots. Divide the beef soup among 4 bowls. Divide the herbs and bean sprouts among the bowls. Serve with lime wedges and hot sauce.

1o points plus

Eggplant Parmigiana as good as Mom's

2011-03-09T08:20:00.000-08:00

This is a recipe from Terri and John at my St. Bens meeting.

I have never been a big eggplant fan except when my mother made eggplant parmigiana. Of course, her version began by frying the eggplant which absorbs oil like a sponge. I usually avoid it just for that reason.

In this version the eggplant is baked not fried. The results were so good, we ended up eating double portions at our house. This is one of those things I make over and over again!

EGGPLANT PARMIGIANA

1 eggplant (1 1/2 - 2 lbs), peel and cut into 1/2" thick slices and lightly salted
1/4 cup egg beaters (or egg white) w/ 1 T water, lightly beaten
1/3 cup seasoned bread crumbs (or 1 cup fresh crumbs)
2 cups reduced fat pasta sauce (or your own version of sauce)
1/2 cup part skim mozzarella cheese, grated
3 Tablespoons grated Romano or Parmesan

Heat oven to 375 degrees. Spray two cookie sheets with cooking spray.
Dip eggplant into egg mixture and then toss in bread crumbs. Don't worry if they are not completely coated with crumbs.
Lay on baking sheets and cook for 25 minutes. Turn over and bake about 10 minutes more.
Spread 1/2 cup of sauce on the bottom of a 8 x 8 baking dish. Arrange 1/2 the eggplant on the sauce. Top with 1/2 cup of sauce - you may have to spread it out. And sprinkle the top with 1/2 of each of the cheeses.
Repeat with the next layer (using all the sauce). Cover the dish tightly with foil.
Bake 30 - 40 minutes.

4 servings (that's a 4 x 4 square each)
4 points plus per serving

Tzatziki - Greek Yogurt Sauce

2011-02-28T06:34:00.000-08:00

This sauce is so easy to make - so low in PointsPlus - and it tastes good on fish, chicken, vegetables and more! Whip up a batch and put some zing into your food. Cut up some veggies and enjoy a refreshing healthy snack. Use this instead of mayo on your wrap. Go crazy with this delicous sauce!

TZATZIKI

1 cup peeled, seeded and grated cucumber (this is the hardest part)
1/8 tsp salt
1 cup plain FF yogurt
1/2 tsp dill weed
2 tsp lemon juice
1 cloves garlic, pressed or finely minced
1/4 tsp salt

Salt the cucumber with 1/8 tsp of salt and allow to sit for 20 minutes. Squeeze out excess water.
Mix all ingredients together. Chill for an hour to let flavors come together.

1/2 cup of this is only 1 PointsPlus.

New Asian Slaw

2011-02-23T14:30:00.000-08:00

I love using spicy ingredients. They satisfy my taste buds, they help me feel physically satisfied and, I am told, they heat up my metabolism. One ingredient I really have be come fond of is sriracha (an Asian style chili sauce - think Thai Ketchup). When I stumbled upon this simple version of slaw with sriracha in it I knew I had to try it and share it with you.

This makes a good side dish for almost anything. It also makes a good topping for a sandwich or a turkey burger. You could put it in a wrap or dump into a pita for a quick, low points plus treat.

NEW ASIAN SLAW

4 cups cabbage shredded (any combo you like)
1 cup carrots, shredded
1 small onion, diced
pinch of salt and pepper
1 tsp soy sauce
1 tsp peanut butter
2 Tblspn rice wine or white wine vinegar
1 tsp sesame oil (you can use an extra tsp peanut butter instead)
1 tsp sriracha (or more)
1/4 cup FF Mayo
1/4 cup buttermilk
1 tsp sugar

Toss the vegetables together; set aside.
Whisk remaining ingredients together until smooth.
Pour dressing over the cabbage and mix thoroughly.
Chill until ready to serve.

Makes 4 hardy servings for only 1 points plus each.

Toss in some cilantro and minced garlic for extra flavor.

Walt's Vegetable Soup

2011-02-07T20:51:00.000-08:00

I love this easy soup recipe. It is super healthy (if you use low sodium tomato juice) and packs a ton of flavor. If you are tired of the WW Garden Vegetable recipe, this will really do the trick. At just 1 PointPlus per serving it is the perfect thing to take the edge off of your hunger. It can also be used as a low PointsPlus lunch if you are planning to save a few extra points for dinner!

WALT'S VEGETABLE SOUP

6 cups tomato juice
3 Tbspn oatmeal - ground
1 Tbspn rice polishings (ground rice)
16 oz can stewed tomatoes
1 1/2 cups celery chopped
1/2 cup green beans sliced
1/2 cup peas
1 cup spinach packed & shredded
1 1/2 cups cabbage, shredded
1/2 cup brown rice
1 bay leaf
1 tsp marjoram
2 Tbspn parsley
pepper to taste

Combine juice, oats and rice polishings. Cook until thickened.

Add remaining ingredients except the spinach. Cook until rice and vegetables are tender; 20 - 25 minutes.

Add the spinach and cook 5 minutes.

serves 8

SOFRITO - Spice Up Your Food

2011-01-31T05:58:00.000-08:00

This basically vegetable mix is a great way to add a ton of flavor to your food. Many of us are aware of the trinity (onion, celery, and bell pepper) but this Caribbean version gives a good zip and base of flavor when used to start soups, rice, or meats. The two great things about this recipe are it has 0 points plus and it makes a lot. I keep it in 1/2 cup portions frozen in little snack bags for easy access in the freezer.

SOFRITO

2 medium onions
4 cubanelle peppers
15 - 20 garlic cloves, minced
1 - 2 serrano peppers
1 large bunch of cilantro
4 plum tomatoes
1 red bell pepper

Clean everything. Drop everything into a food processor. Completely puree. Use what you need and freeze the rest.

About 4 cups

Slow Cooker Oatmeal

2011-01-19T07:10:00.000-08:00

A few weeks ago Weight Watchers had a recipe for slow cooker (pumpkin) oatmeal. I was a bit sceptical because it called for 1 & 1/2 cups (only) of steal cut oats (I use old fashion). How could this be enough for 8 servings and for 5 pointsplus each? But some of my members claimed that they really liked steal cut and half the amount of steal cut is the same as old fashion oats.
I gave it a try. It was so good I tried it several more times!

SLOW COOKER OATMEAL - you can choose the flavor you want to make

6 cups water
3 cups apple or pumpkin or banana or ?, diced into 1/2 inch cubes
1 1/2 cups steal cut oats
1/2 cup honey
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
(other flavorings can be use - vanilla, orange or lemon zest, ginger)

Put all into your 3 - 6 quart slow cooker. Cook on low for 8 hours. Stir - it will look watery until you stir and scrape up any oats stuck to bottom.

You can eat at this point (1 cup per serving), but I pour into a 9 x 13 baking dish and I chill. Then I cut into 8 servings. When I want to have it for breakfast I just heat in a covered bowl in the microwave for 3 - 4 minutes.
This makes a quick hot breakfast!

Just 5 PointsPlus for a satisfying portion!

Taco Soup

2011-01-11T16:48:00.000-08:00

Time to bring back the taco soup! It is so easy and good it is ridiculous. Just a package of taco seasoning and 7 cans and you have a soup for a crowd or a batch in your frig for a week of good eating. If you shop at ALDI or get the cans on sale it is an extreme bargain too. You just have to watch the sodium content.

1 large onion, chopped
cooking spray
1 pkg of taco seasoning
2 cups whole kernel corn (or 1 can)
1 can fat free chicken broth
1 can black beans, undrained
1 can great northern beans, undrained
1 can fat free refried beans
1 can diced tomatoes
1 can spicy season tomatoes

Sauté the onion until soft in a large pot sprayed with non stick cooking spray. Add the other ingredients to pot and simmer for 30 to 40 minutes.

If you want to spice it up (and I always do) add one or two chopped chipotle peppers in adobo sauce - adds smoke and heat!

If you have a one cup serving this is 3 PointsPlus. It is especially good on a baked potato for a quick filling meal.

Cabbage Soup

2010-11-12T12:14:00.000-08:00

I love a good soup - most chefs do! It can be a one dish meal full of nutrients or it can be great snack (just zap a bowl in the microwave and eat). I am especially thankful that most soups are really satisfying, low in calories and easy to make.

Here is a soup I make in my pressure cooker (not like my mom's pressure cooker that was scary but a Swiss one that is really full proof - or try one of the electric ones). This can easily be made in a slow cooker on low for 4 or 5 hours as well. It makes a big batch. Because it has vinegar in it, it last a long time in the frig or freezer.

I like to keep these low point soups around during the holidays so I can make a good choice and eat this instead of holiday treat that is handy to grab and calling my name!

CABBAGE SOUP WITH CARAWAY (or no caraway if you don't like that flavor)

2 t canola oil
1 med onion coarsely chopped
1 lg carrot large dice
1 - 2 T caraway seed (or use fennel or dill if you prefer)
1 bay leaf
2 cups apple cider
2 cups stock of your choice
2 cups cold water
2 T cider vinegar
1 8 oz can tomato sauce
1 28 oz can chopped tomatoes - including the juice
1 small head of cabbage (about 2 lbs) quartered, cored and shredded
1 t salt (or to taste)
freshly ground pepper

Saute the onion in oil. Add the carrot and caraway seed and saute another minute or so. Dump in all the other ingredients. Put your lid, securely, on the pressure cooker and bring to high pressure. Cook 5 minutes. Release pressure with quick release method. You are done!

If you are using a slow cooker, after you saute the onion, dump everything into your crock pot and cook on low for 4 - 5 hours.

You can alter the recipe by the addition of 1/3 cup of rice - but that adds a 0.5 pt to each serving (but it is more filling that way).

Overall this is about 1/2 pt per serving if you divide into 10 servings. It is so good you might want to have a second helping!

Sneak a peek!

2010-11-07T07:13:00.000-08:00

Checkout this Youtube link to sneak a peek at what is coming from Weight Watchers!

http://www.youtube.com/watch?v=unr3nypqw7g

For the latest checkout Weight Watchers on Facebook:

http://www.facebook.com/weightwatchers

Quotes for the up coming holidays:

2010-11-06T15:15:00.000-07:00

Here are some quotes you can use to inspire you as you work through the holidays.

Best Holiday Exercise: Pushing away from the table.

Remember~it's a HOLI...DAY not a HOLI...WEEK!

Don't stuff your face, Face your stuff!

Make sure you serve yourself islands, not continents.

Those invisible extras multiply and divide all over your body.

Whether I count it or not.... it counts

The first two bites of what you love.. is what you love!

"Prior planning prevents pudgy people"

If you want a little behind, you must leave a little behind.

He who stuffeth puffeth.

May you eat from the horn of plenty without blowing it.

"Don't be a turkey! Remember what you want the most and make it happen."

If you gobble, gobble, gobble, you will wobble, wobble, wobble.

Nothing tastes as good as thin feels.

The minutes spent at the dinner table won’t get you fat . . its the SECONDS!

A moment on the lips, forever on the hips.

Years from now we probably won’t even remember what we ate for Thanksgiving but what we will remember is the memories made with friends and family.

Remember for the holidays, it’s not what’s in your stomach that counts, it’s what’s in your heart.

Don’t exchange what you want most for what you want at the moment.

My Best Slaw Dressing

2010-08-03T12:17:00.000-07:00

I use this dressing all the time! It is perfect for any summer slaw. It is enough for 2 10 ounce bags of shredded cabbage or works great for broccoli slaw or a carrot salad. It can easily be halved.

I like to bring this to a party in a jar and toss the slaw on site. That way I can be sure to have a really fresh salad!

DRESSING FOR COLE SLAW

1/2 cup plain nonfat yogurt
1/2 cup light Mayonnaise
1/2 cup sugar (or sugar substitute)
1/4 cup cider vinegar
1 tsp dried dill weed
salt and pepper to taste

Mix well. Can be stored for serval days in the frig.

Healthy Snacks Week

2010-07-27T07:17:00.000-07:00

At Weight Watchers this is healthy snack week. Many leaders from across the country have put together their list of healthy (or I should say low point filling) snacks. Here it is to inspire you!

Weight Watcher leader ideas for (Healthy) snacking:

1. (WW) String cheese and grapes or a small apple
2. WW Yogurt or Fiber One Yogurt with berries
3. Small banana and Peanut Butter
4. Almonds
5. WW Smoothie made with water and berries
6. Caramel Latte smoothie made with cold leftover coffee and lots of ice- 1 point and it tastes like a Coolata or Frappucino
7. Fiber 1 yogurt and 1/4 cup Fiber 1 cereal stirred into it
8. Vitatop Double Chocolate Muffin Tops (or any flavor-available in freezer section of grocery store or online)
9. Vita top muffin(heated in microwave for 20 sec.) with WW yogurt on top
10. 1/2 C Fiber One Cottage Cheese mixed with one 6oz container Activia light yogurt
11. bagel thins & WW cream cheese
12. sandwich thins, toasted, with cream cheese, peanut butter, fruit spread
13. 98% ff lunchmeat wrapped around a pickle
14. 94% FF popcorn with a little olive oil drizzled on- a great way to get the oils in
15. any cut up veggies with hidden valley ranch DRY dressing shaken over them
16. cut up fruit with sugar free Jello or PB2 shaken over them.
17. popcorn with sugar free Jello shaken over it.
18. Low fat graham cracker with 1T. fat free cool whip,frozen
19. cucumber, tomato, onion,& balsamic vinegar with Feta Cheese on top.
20. Gazpacho Soup
21. Apple & peanut butter
22. laughing cow cheese & celery
23. popcorn & apple
24. carrots & low fat cream cheese
25. chocolate
26. Fruit Dip!
4oz flavored yogurt-your favorite
4oz FF cream cheese
mixes best with the food processor
27. WW vanilla smoothie + frozen berries + berry yogurt
28. No Pudge single serving brownie-made with yogurt and low pt ice cream.
Combine 2 T. of mix with 1T. non-fat vanilla yogurt. Stir until smooth and microwave for 45-60 seconds
29. Laughing cow cheese and WW multi grain crisps.
30. Thin sliced turkey breast with spicy mustard wrapped around a dill pickle spears.
31. 1 s/f, f/f chocolate pudding with 1 small cup of mandarin oranges (with spenda) so the whole =2pts
32. Raw veggies and a hard-boiled egg.
33. sandwich thin with a wedge of the Laugh Cow cheese ( I prefer garlic and herb) spread on the both sides and cucumber slices all over it
34. FF Plain Yogurt with Frozen Peaches
35. Baby Carrots
36. WW Fudge Bar broken up over a banana & a little cool whip
37. Fiber One (90 Calorie Bars)
38. Skim Milk with Sugar Free Chocolate Syrup
39. SF Jello Mousse
40. Brown Rice Chips - 33 for 2 points! Blue Ginger brand (33=1 point) with fresh salsa or 2 TBS. Sabra Supremely Spicy Hummus
41. Frozen grapes
42. Granny Smith Apple with peanut butter or WW Jalapeno wedge cheese.
43. Buffalo Chicken Breast wrapped around a small slice of avocado with salsa.
44. Fresh Salsa and celery
45. Banana, dipped in Walden Farm 0 calorie chocolate syrup and frozen (sometimes roll in chopped almonds before freezing)
46. La Tortilla Factory 1 point wrap cut into triangles, sprayed with cooking spray and baked. Makes a great tortilla chip for salsa, guacamole or hummus
47. La Tortilla Factory 1 point wrap with ff refried beans, low fat Mexican blend cheese and salsa, rolled up - microwave and cut up
48. Fiber One Haystacks
49. popcorn
50. Seasonal fruit
51. cauliflower
52. Three hard-boiled egg whites
53. sugar free 60 calorie chocolate pudding- microwave for 15 seconds (remove the top first) and pour over a 1 point WW Fudge Bar (with stick removed and put into a bowl) as hot fudge sauce. = 2 points
54. cocktail toast, cream cheese and Italian seasoning mixed in. Top it with a cucumber slice and a little dill
55 1 pt hot dog bun, small banana with Peanut Butter (a banana dog)
56. dill dip made with a container of the plain greek yogurt instead of sour cream, I also added about a teaspoon of the olive oil mayo...with carrot chips and cucumbers
57. Chocolate pretzel blast or other 1 point bar
58. WW strawberry smoothie bar ice cream
59. Hot Fudge Cake made like this:
2 tablespoons No pudge fudge mix
1 tablespoon Vanilla Yogurt
Stir in small bowl.
Microwave 1 minute.
Remove from microwave.
Top with 1/2 container SF choc pudding cup. Top with 2 tablespoons FF Cool whip.
Entire dessert= 3 points
60. celery ribs filled with Lite Laughing cow cheese
61. pop chips (buy on-line in individual sizes or in large bag at Target)
62. WW baked snacks
63. cucumbers and tomatoes topped with a little omega plus oil and sprinkled with Mrs. Dash or Cavender's all-purpose Greek seasoning
64. Hummus
1 15oz can garbanzo beans
1 tsp olive oil
1 clove garlic
1/4 cup ff vegetable broth
roasted red peppers and a dash of hot sauce are optional
Blend in food processor until dip consistency.
1 point per serving. Eat with fresh vegetables
65. Fruit Dip
4oz flavored FF yogurt-your favorite
4oz FF cream cheese
mixes best with the food processor

Gazpacho

2010-07-04T07:15:00.000-07:00

This recipe is from Rammona. Now I am not a big one for RAW foods and I have rarely found a gazpacho I like. I do like this one. It is good for you and great on a hot day.

2 1/2 cup(s) canned tomato juice
1 cup(s) tomato(es), fine chop
1/2 cup(s) cucumber(s), fine chope
1/2 cup(s) celery, fine chop
1/2 medium green pepper(s), fine chop
1/2 cup(s) scallion(s), chopped
1 Tbsp cilantro, chopped
1 clove(s) garlic clove(s), minced
2 Tbsp red wine vinegar
2 Tbsp olive oil
1 tsp table salt, optional
1/2 tsp black pepper
1/4 tsp Worcestershire sauce
1 tsp hot pepper sauce, to taste

Pulse all but the juice in processor a few times. Add juice and chill for several hours.
6 servings

WW recipe builder says this is 2 points for serving but when I do the math I get one point - you do the math and see! Enjoy!

Summer Salad of Barley - think pasta

2010-06-10T07:35:00.000-07:00

Here is a salad that should trip your trigger! If you want to bring a substantial salad (this is like a pasta salad but with a grain) to a summer party, try this one! It is full of whole grain fiber and lacks the bleached emptiness of pasta.
It is also full of filling foods!

2 cups water
1/2 cup uncooked pearl barley

Bring 2 cups water to a boil in a large saucepan. Add barley; cover, reduce heat, and simmer 45 minutes. Drain and rinse with cold water; drain.

1 tablespoon olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon each salt & pepper
2 cups finely chopped seeded tomato
1 cup thinly sliced spinach
1/2 cup finely chopped green pepper
1/2 cup chopped seeded peeled cucumber
1/2 cup diced mozzarella cheese
1/4 cup finely chopped pepperoncini peppers
2 teaspoons dry oregano or basil

Drizzle the oil over the drained barley and mix completely. Combine the juice, oregano, pepper and salt in large bowl; stir well with a whisk. Add barley, tomato, and remaining ingredients; toss gently to coat.

Serves 5 - 2 points each.

Cauliflower Mock Potato Salad

2010-05-09T11:26:00.000-07:00

I don't like to eat anything that is MOCK! I feel like it is mocking me for eating it! But this vegetable salad is quite good. I admit it does not really taste exactly like potato salad, but it kind of does! And it is good and refreshing. For zero points, who's complaining?

I am beginning to think, CAULIFLOWER IS THE NEW POTATO! Really! Have you ever eaten cauliflowere puree instead of mashed potatoes? Yum!

1 head of Cauliflower, thoroughly cooked & chopped
2 cups diced Celery
3-4 Radishes, chopped
1/2 Bell Pepper, chopped
1 Dill Pickle, chopped
1/4 cup onion, chopped
1 tsp. Lemon Juice
1/2 tsp. Worcestershire Sauce
sweetener equal to 1 Tbl. sugar
3 Tbl. Mustard
3 Tbl. plain nonfat yogurt

Make sure you chop the cauliflower chunky so it is like pieces of potatoes. Chop the other ingredients very small.
When the cauliflower is cool, mix all the vegetables.
Mix the lemon juice, worcestershire, sweetener (us honey if you can't tolerate artifical ingredients), mustard and yogurt together. Pour over the cauliflower mixture and toss. Chill and eat.

0 points for one serving - after a serving each one additional is 1 point.

Easy Mole Sauce

2010-04-29T06:56:00.000-07:00

Mole is a great sauce! The first time I had it, it was a burnt mess in a bad Mexican Restaurant. It took many years for me to try it again. The flavors of this sauce are supposed to be complex and deep but what I ate had been burnt and was like cigarette ashes.

But let's not turn away from a Mexican Classic without giving it a fair chance!

I have had and made many complex moles, and honestly, they are really great and worth the effort. But if you like mole and want to do a quick version that is not to over powering and much better than any canned or frozen version, here it is.

This not hard to make, doesn't take much time, tastes fresh and athentic, and the ingredients are readily available and inexpensieve! Treat yourself to this Mexican wonder! Serve it with grilled meat or chicken. It even goes with fish or taste great on eggs or tacos!

MOLE!

2 teaspoons olive oil
1 cup red onion, coarse chop
1 teaspoon ground cumin
1 14 oz can stewed tomatoes (juice added if needed)
1/2 cup chicken broth
2 Tablespoons or 1 ounce bittersweet chocolate
1 tsp - 1 Tablespoon chipotle in adobo sauce
1/4 teaspoon cinnamon
1 tsp grated orange peel

Heat oil in large nonstick skillet over medium-high heat. Add onion to hot oil. Cook until onion is brown and softened, stirring onion, 6 to 7 minutes. Stir cumin into the onions just enough to heat the cumin through. Add tomatoes, broth, chocolate, chipotles, and cinnamon to skillet. Stir 2 minutes. Add orange peel; season with salt. Puree in blender.

This recipe comes to 1 point for serving (if you serve it to 8 people) and the point is really worth it!

Irish Soda Bread - HSPD!

2010-03-17T07:51:00.000-07:00

This morning my friend, Mike, sent me the text message, "HSPD". It took me a minute to come up with Happy St. Patrick's Day. Really, not having an drop of Irish in me, my people focused on St. Joseph - an Italian Hero!

This morning I took out my favorite Soda Bread recipe in honor of my Irish friends and made it a bit healthier, but retained the great flavor. At 3 points for a hardy slice - I think you will find it is well worth it!

The only problem is that it taste so good I want more than one serving! I think I will be giving 1/2 of the loaf away!

IRISH SODA BREAD

2 cups white flour
2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoom baking powder
1/4 teaspoon salt
1/2 cup Splenda (the granulated kind)
1/2 cup sugar

1/3 cup golden raisins
1/3 cup dried cranberries
1/4 cup walnuts, chopped and toasted
1 - 2 teaspoons carraway seeds (optional)

1 to 1 1/3 cups buttermilk
1/4 egg white or egg beaters
5 tablespoons butter, melted (perferrably unsalted)

Preheat oven to 350°. Grease a 10 in skillet.

Combine flower powder, soda, salt and sugar. Mix in fruit, nuts and carraway. Make a well in center. Combine wet ingredients. Mix in wet ingredients. Form a soft dough. Knead just a bit.

Transfer to the skillet sprayed with cooking spray, shaping into a ball. Flatten the ball because it will rise. Slash an X across the top.

Bake until set, 50 - 60 minutes. Cool completely.

This makes 16 servings with a points value of 3 each. It is really a good bread and even makes a good dessert after your meal or it is really great toasted!

Boiled Beans

2010-02-22T05:59:00.000-08:00

STOP! Don't scroll on - Keep reading this recipe.

I know it just sounds like it has to be no good, but this is actually and easy way to make a batch of beans that are really good - and of course, good for you.

My friend and WW member Brother Joe (http://josephbasil.blogspot.com/ swears by this dish so I had to try it out. I reduced the point by cutting the fat by more than 65% but retained the original flavor.

Make yourself a batch and eat them for lunch this week! Best of all, this is one cheap dish to make!

1 pound dried kidney, navy or other bean

1/3 cup chopped onion (one small)
1 Tablespoon butter
1 Tablespoon olive oil
3 whole cloves
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried thyme
1/8 teaspoon crushed red pepper flakes (optional)
6 oz dry red wine

Parsley to garnish

Place beans in a heavy saucepan (3 - 4 qt) and cover with water. Add the butter, oil, onion, cloves, salt, pepper, thyme, and crushed red pepper to beans.
Simmer the beans, covered, for 1 1/2 hours.
Add the wine and simmer for 20 minutes more (if beans seem to need more water at any time - just add some).
When the beans are tender serve them warm sprinkled with fresh parsley.

You may want to serve this over or with brown rice. It keeps well in the frig and can be reheated easily in the microwave.

Swedish Pancakes

2010-01-31T13:47:00.000-08:00

These are a lot like crepes and make a really good breakfast treat. They can be served with your favorite jam, powder sugar, fresh berries or even cranberry relish.
You can serve for dessert with chocolate hazelnut spread and a whipped topping (I would use a light one).

1 1/2 cups flour
1/2 teaspoon salt
3 eggs
1/4 cup water
3 cups milk
1/4 teaspoon almond extract (or vanilla)
1 Tablespon butter, melted

Stir flour and salt together. Mix in the eggs. Add milk and mix. Stir in butter. (I do this in a blender or with an emersion blender.)

- at this point it is a good idea to let batter sit 1/2 hour or up to over night -

Heat a 10 in nonstick skillet and coat with a small amount cooking spray. Cook 3 T for each pancake. Cook until edge has bubbles and is a bit crisp. Turn over and finish.

Makes 5 - 6 generous servings

My math says the recipe has 27 points.

Be a Jerk!

2010-01-21T06:01:00.001-08:00

Jerk, a Jamaican seasoning, is a great way to add impact to a piece of poultry or meat. Although the ingredient list is long the process is simple, you just have to remember - although I usually am not one to advocate marinading - to do this 24 hours in advance.

WET JERK - enough for a whole chicken or 3 - 4 lbs of meat

½ cup scallions, chopped
1 scotch bonnet pepper (can use jalepeno), diced
1 T soy sauce
1 T lime juice
2 t allspice
1 clove garlic, minced
1 t salt
½ T sugar
½ t pepper
½ t thyme
¼ t cinnamon
¼ t ginger
1/8 t nutmeg

Dump all in blender or a processor and puree. Put this in a bag with meat for 24 hours.
Roast or grill until done the way you like.

Maybe later I will publish a dry version - not as potent but a good substitute.

Crockpot Recipes

2010-01-14T08:02:00.000-08:00

Here is a connection to a cookbook of low point crockpot recipes. Just check it out. Maybe you'll find somethings you would like to try. I see lots of things that look good.

Remember that most recipes are guidelines and you can change things you like - change the spices and flavorings or increase vegetables to your liking!

http://www.northco.net/chenke/nest/WCLowFat_LowCalCrockpotRecipes.pdf

5-9-5 Challenge...because we are worth it!

2010-01-10T08:39:00.000-08:00

The first "5" is to challenge you to commit to journaling a minimum of five (5) out of seven (7) days each week for the 12 (consecutive) weeks in the Journal.

The "9" is to challenge you to meet a minimum of one (1) of the nine (9) Good Health Guidelines (of your choice) in the manner prescribed, for each of the 12 (consecutive) weeks in the Journal. (You may pick a different guideline from week-to-week or stick with one until you've mastered it successfully.) Thus you will make the 9 guidelines habit!

The last "5" is to challenge you to lose on average, a minimum of five (5) pounds for each of the three (consecutive) months for that journal. (if you only 4 lbs each month, is that so bad?)

INVEST IN YOURSELF!! It’s $5.95 well-spent and who wouldn’t want to be 15 pounds lighter at the end of the journal!

Old Fashion Chicken and Dumplings

2009-12-14T17:39:00.000-08:00

I am posting this one for Nathanael. But I know that everyone loves a good pot of chicken and dumplings in the winter. This recipe is easy and good enough to serve to guests. I have not figured out the points on this, but it isn't too high.

3 lbs chicken (I like legs and thighs) skin removed
seasoning salt
cooking spray
6 cups chicken broth

Cut chicken into parts if not already done. Brown it on both sides in a nonstick pan sprayed with cooking spray.
Simmer the broth in a dutch oven (4 or 5 quart pot with lid).
Add the chicken to the simmering broth. Cook at a low simmer for 20 minutes or until completely done.
Check the broth to make sure it has enough salt and pepper.

Mix:
1 1/2 cups flour
1/2 cup corn meal
1 Tablespoon baking powder
1/2 teaspoon salt
1 teaspoon dry dill weed
7 oz buttermilk
1 egg

After you have mixed the batter, let it rest for 5 minutes.
Drop heaping tablespoons of batter into simmering broth. Cover the pot and simmer on lowest setting for 20 minutes. DO NOT PEEK OR LIFT THE LID!

If you like, you can add peas, diced carrots and dice potatoes to the pot before you add the dumplings.

Joe's PUMPKIN PIE - Crustless

2009-11-30T19:55:00.000-08:00

I have not tried this yet, but it is a traditonal pumpkin pie without the crust. Let's all try it! It is like a classic custard and who can complain at 1 point per serving?

3/4 cup liquid egg substitute
3/4 cup honey
1/2 teaspoon ginger
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 teaspoon sea salt
1 3/4 cups pumpkin (one can)
1 cup evaporated skim milk

Beat egg substitute, honey, spices, salt, and
pumpkin together. Grease a deep 8X8” glass pan –or- 9" pie plate. Pour pumpkin mixture into pan. Bake at 325 degrees about 1 hour, until a knife blade comes out clean. Cool thoroughly.

Serve with a topping, if desired.

If cut into 9 pieces – ONE POINT EACH

Pumpkin Pie

2009-11-24T07:01:00.000-08:00

Looking for a pumpkin pie recipe that is 8 or 9 points? Here is a classic Weight Watcher version - that I have modified, of course. It is only 3 points for 1/8 of a 9 inch pie! One of my at work members, Kathy, actually first told me about using the phyllo sheets for the crust. It really works. If you know what to do with the remaining sheets, let me know. You can't refreeze them.

4 spray(s) cooking spray
4 sheet(s) phyllo dough
1/2 cup(s) brown sugar (brwon sugar splenda works fine here)
1/8 tsp nutmeg
1/4 tsp ground cloves
1 1/2 tsp ground cinnamon
1 tsp ground ginger
1 tsp cornstarch
1/8 tsp table salt
1 1/2 cup(s) canned pumpkin, puree (one whole can)
1 1/2 cup(s) fat-free evaporated milk (one whole can)
1/2 cup(s) fat-free egg substitute
1 tsp vanilla extract

Preheat oven to 350°F. Lightly coat a 9-inch round pie pan with cooking spray.

Cut phyllo sheets in half. Place 1 sheet in prepared pan and lightly coat with cooking spray. Top with another sheet of phyllo, placing corners just to the right of the previous sheet's corners. Repeat with remaining sheets to form a circle. Press layered phyllo into pan and roll in edges. Bake until lightly browned, about 10 minutes.

Whisk together brown sugar, spices, cornstarch and salt in a large bowl. Whisk together pumpkin, evaporated milk, egg substitute and vanilla in a medium bowl. Gradually whisk wet ingredients into dry ingredients.

Pour filling into crust. Bake until set, about 50 minutes. Cool completely before cutting into 8 pieces.

I serve with low cal whipped topping.

Without topping this is just 3 points per slice!

Buckwheat Crepes

2009-11-10T17:51:00.000-08:00

In the United States we usually eat crepes made of white flour. In France it is common to get them made with buckwheat; especially in Normandy. These are quite hardy and filling but because of the fiber, they are low in points!

I like to make them and use them to fill with left over stew or roast and gravy. I also like them for breakfast with slice of Canadian bacon and an egg. They make the left overs into a special meal. They can be stuffed and frozen for a quick meal later.

When I did the math on them 2 crepes is 3 points. Not bad!

¾ cup plus 1 tablespoon buckwheat flour
1/3 cup all-purpose flour
1 2/3 cup milk
3 eggs
1 tablespoon butter, melted
¼ teaspoon salt

Preparation:
Whisk all the ingredients vigorously until the crepe batter is completely smooth; allow it to rest in the refrigerator for 2 hours (or overnight - this is important for the development of the texture of the dough) before making into crepes.
Melt a little butter (I just use cooking spray in a nonstick pan) in a crepe pan or large skillet over low-medium heat. Add 3 tablespoons of batter to the pan and swirl until the bottom of the pan is covered with batter. Cook the crepe for 1 minute, or until the crepe is slightly moist on top and golden underneath. Loosen the edges of the crepe, slide the spatula under it, and then gently flip it upside down into the pan. Cook for 1 minute and transfer the cooked crepe to a plate to keep warm. Repeat with the remaining batter.

Makes 10 crepes.

Butter VS Margarine!

2009-10-18T14:06:00.000-07:00

Pass The Butter, Please

This is interesting . . .
Margarine was originally manufactured to fatten turkeys. When it killed
the turkeys, the people who had put all the money into the research
wanted a payback so they put their heads together to figure out what to
do with this product to get their money back. It was a white substance
with no food appeal so they added the yellow coloring and sold it to
people to use in place of butter. How do you like it? They have come out
with some clever new flavorings..

DO YOU KNOW.. the difference between margarine and butter?
Read on to the end...gets very interesting!

Both have the same amount of calories.
Butter is slightly higher in saturated fats at 8 grams compared to 5
grams.
Eating margarine can increase heart disease in women by 53% over eating
the same amount of butter, according to a recent Harvard Medical Study.
Eating butter increases the absorption of many other nutrients in other
foods.
Butter has many nutritional benefits where margarine has a few
only because they are added!
Butter tastes much better than margarine and it can enhance the flavors
of other foods.
Butter has been around for centuries where margarine has been around for
less than 100 years .

And now, for Margarine..

Very high in Trans fatty acids.
Triple risk of coronary heart disease ..
Increases total cholesterol and LDL (this is the bad cholesterol) and
lowers HDL cholesterol, (the good cholesterol)
Increases the risk of cancers up to five fold..
Lowers quality of breast milk.
Decreases immune response.
Decreases insulin response.

And here's the most disturbing fact..... HERE IS THE PART THAT IS VERY
INTERESTING!

Margarine is but ONE MOLECULE away from being PLASTIC..

This fact alone was enough to have me avoiding margarine for life and
anything else that is hydrogenated (this means hydrogen is added,
changing the molecular structure of the substance).

You can try this yourself:

Purchase a tub of margarine and leave it in your garage or shaded area.
Within a couple of days you will note a couple of things:

* no flies, not even those pesky fruit flies will go near it (that
should tell you something)
* it does not rot or smell differently because it has no nutritional
value ; nothing will grow on it. Even those teeny weeny microorganisms
will not a find a home to grow. Why? Because it is nearly plastic. Would
you melt your Tupperware and spread that on your toast?

Share This With Your Friends.....(If you want to 'butter them up')!

Chinese Proverb:
'When someone shares something of value with you and you benefit from
it, you have a moral obligation to share it with others.

Red Pepper Sauce

2009-10-15T15:06:00.000-07:00

Fast, Easy and Good! What more can you ask for? How about no points!

Try this super easy sauce on eggs, chicken, fish or vegetables. If you think it makes too much, just freeze it in small batches and use it later.

RED PEPPER SAUCE

1 28 oz can of diced tomatoes
1 12 oz jar of roasted red peppers (not in oil)
healthy pinch of red pepper flakes
1/4 tsp black pepper
2 - 4 cloves of garlic. minced
1 tsp olive oil

Heat the oil in a small saute pan until it shimmers. Turn off heat and add garlic.
Dump everything into a blender (including garlic). Completely puree contents.
Taste to make sure the spices are suitable to you.
Done.

1/4 cup is 0 points

Cauliflower Puree

2009-09-15T12:41:00.000-07:00

KEEP READING even if you don't like cauliflower. Really if you try this you will not have to go back to mashed potatoes for comforth.

I keep working with this recipe and I think I have got this right. This makes a great substitute for mashed potatoes. It seems really rich but has very little fat.

1 head of cauliflower
1/2 cup half and half (can use fat free)
1 teaspoon of salt (more or less to taste)
1/4 teaspoon white pepper
pinch of nutmeg (optional)

Chop up the cauliflower - stem, leaves and all. Steam the cauliflower until it is exceedingly soft (mushy). Drain. Drop it all into a blender (food processor will work but a blender does a better job). Add the remaining ingredients. Puree until completely smooth.

It will be a bit thinner than the potatoes but heck, it is more eligant too!

Makes 6 generous servings - 1 point each

Apple-Carrot Slaw

2009-09-12T14:52:00.000-07:00

This is from the newest Weight Watcher Cookbook! These books keep getting better and better! I wanted to share it because it is good, simple and great use of some fall vegetables!

Makes 6 servings (2/3 cup)

1/2 cup reduced-fat mayonnaise (you can substitute 1/4 of plain yogurt to cut down on points value)
2 Tbsp apple-cider vinegar
2 Tbsp sugar (or try Splenda if you have sugar issues)
1/2 medium head red cabbage, shredded
2 cups shredded carrots
2 medium Granny Smith apples, cored and cut into matchstick strips
1/3 cup golden raisins

Stir the mayonnaise, vinegar, and sugar together in a large bowl until well mixed. Stir in the cabbage, carrots, apples, and raisins. Let stand 15 minutes before serving. Serve at once or cover with plastic wrap and refrigerate until ready to serve, up to 2 hours.

POINTS value per serving: 2

Orange Quinoa Salad

2009-08-05T08:24:00.000-07:00

I am always trying to get people to try eating grains. Here is a great salad made with Quinoa. This grain is native to South America. It is one of the few super grains. That means it has loads of protien and complex carbohydrates. You could live on the stuff. It has a delicious nutty flavor.

I DARE you to try this!

Dressing:
1/4 cup fresh orange juice
1 1/2 tablespoons low-fat buttermilk
2 teaspoons honey
1/2 teaspoon salt
1/8 teaspoon ground black pepper

Salad:
1 1/3 cups uncooked quinoa
2 3/4 cups water
1/2 teaspoon salt
4 teaspoons extravirgin olive oil
1 cup thinly sliced green onions
1 cup sweetened dried cranberries
1/3 cup chopped fresh parsley
3 tablespoons sliced almonds, toasted

Dressing, combine first 5 ingredients in a small bowl; stir with a whisk until well blended.
To prepare salad:
Combine quinoa, 2 cups water, and 1/2 teaspoon salt in a medium pot with lid; bring to a boil. Cover and reduce heat; simmer 12 minutes or until liquid is absorbed. Remove from heat, and cool to room temperature.
Drizzle the quinoa with the olive oil. Fluff the oil in with a fork.
Stir in dressing, onions, and the remaining ingredients.
Cover and chill.

For 6 servings this is only 3 points each...and you get your healthy oil and a grain serving!

Vegetable Challenge

2009-07-24T09:32:00.000-07:00

Well, Weight Watchers has been trying to get us all to eat more Fruits and Vegetables this summer. For some this is an easy task but others are struggling. Sometimes we have an aversion things we didn't like or eat as a child.

Here is an easy way to prepare vegetables to maximize flavor and enjoyment and you get some healthy oil in too!

You will need 1 1/2 cups of vegetables per person; 1 t oil; S&P to taste: 2 T water; and a nonstick pan with a lid.

Cut your vegetable (broccoli, carrots, cauliflower, asparagus, Brussels sprouts all work well) in bit size pieces. Use one to 1 1/2 cup per person.

Heat your pan with 1 teaspoon of olive oil(per serving). When the oil is hot add the vegetables. Allow them to sit (don't stir) for 1 minute. Toss them (or stir) and cook 1 minute. Toss and cook one minute more (that makes 3 minutes).

Season the vegetables with salt and pepper (add red pepper flakes and garlic if you like).

Immediately add 2 Tablespoons of water (a bit more for larger pan and multiple servings) to the pan and cover. Cook for 2 minutes to allow the vegetables to steam.

Uncover and allow the water to evaporate and enjoy.

Only 1 point and you get a vegetable and a healthy oil into your diet!

Summer BBQ Rub

2009-07-07T12:17:00.000-07:00

I love to use rubs on grilled meat. For me they are great because I get a taste in every bite, they are easy to apply and they don't have to be high in calories or points. Here is one that is easy and quick. I am using it tonight on a pork tenderloin (remember if it is loin it is lean and WW Green). It is also good on chicken, beef or even salmon!

For a rub like this to work best, just roll your protien in it or dust the meat right before you grill it.

1 tsp sugar
1 tsp chili powder
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp cumin
1/8 tsp ground ginger
1/8 tsp cinnamon
1/8 tsp pepper

Mix the dry ingredients. You may want to spray your meat with a spritz of cooking spray before rolling in the rub.

This adds no extra points to your food!

Banana Boat Adventures

2009-07-02T06:03:00.000-07:00

~ Sharon Lee Riguzzi

Sharon, a Weight Watcher Leader who pasted away last year, wrote a book full of essays on life for her members. Here is a good one to kick off the summer months of family fun times and vacations.

Banana Boat Adventures

Spending last week in the Caribbean with all of our kids and their spouses left us with wonderful Kodak moments. Watching everyone getting along and enjoying one another’s company warmed my heart.

Since I am not fond of the water, it took days of my kids’ begging me to be adventurous, to be daring, to live, before I finally broke down and dived in (well, maybe it was more baby-stepped in). Seven of us saddled the banana boat---my pregnant daughter was able to be the photographer. As our “no problem, Mon” speedboat driver crisscrossed and turned, they were chortling: I was screaming. While they were switching seats with one another, I was keeping my eyes shut, clutching on tight as we bounced over the waves. Eventually everyone fell off except me-Esther Williams (if you don’t know who that is, you’re probably too young to read this). That is, technically I didn’t fall off. It was more a case of hanging on by one leg and a death grip (forget Esther Williams, think Lucy Ricardo).

As the family returned to the boat, they faced the task of pushing, one was pulling. I was still screaming. One tried to instruct, and another tried another tactic. All the people onshore probably thought this was some sort of boat show. Finally I was back on top of the banana for the revved-up ride back to shore.

Once back on solid sand, one of my kids asked, “Why were you so scared?” I replied, “I felt like I was drowning. I hated not being in control.”

Another daughter blurted, “Mom, didn’t you realize you were wearing your life jacket, which would keep you floating? And besides, don’t you know we were there to help you, and we never would have let anything happen to you?”

When did the roles reverse? I missed that memo.

Do you ever feel like you’re drowning? Do you ever feel you’re losing control? So often in life, with the pressure of work, family, responsibilities, I sometimes feel like I am going under. And yet my daughters’ questions made me realize what had been my main problem in the salty sea. Yes, I was afraid, but my carrying on had blocked my senses from recognizing that help was close at hand. All I had to do was reach out and calmly ask for it. My screaming prevented me from hearing offers of how we could accomplish our feat (and getting me on the banana boat was exactly that.)

I’ll make a pact with each and every one of you. The next time any of us feels like we are drowning, we will take the following steps:

• Breathe.
• Look around to see who is available to help. (If no one is in sight, make a few calls. This might take a while, especially if our MO has been “I can do it myself!”)
• Ask for help.
• Let them help.
• Forget about not wanting to bother anybody else. If they asked you for help wouldn’t you pitch in?

I rest my case.

After the fright of the banana-boat experience left me, I realized I was proud that I actually had done something out of my comfort zone. It energized me so much that I suggested we all go on the water trampoline.

Who knew it would take more out of me than the banana (and I’m just talking about climbing the ladder). But that’s another Shot.

Brownies with Black Beans

2009-05-15T09:16:00.000-07:00

I kept hearing people talk about brownies with black beans. Unfortunately, no ome could give me a recipe or had actually tasted them! So I started looking around for ideas or recipes. I came across a funny conversation on a Weight Watcher discussion page and came up with a simple idea to try.

I liked the results a lot. I got a really moist brownie that was really chocolaty. I decided to take them to a party (they were a huge hit) but I dressed them up a little bit. Here's what I did:

CHOCOLATE BLACK BEAN BROWNIES

1 box brownie mix
1 15 oz can black beans (NOT drained)
3 Tablespoons cocoa powder
1 teaspoon instant coffee

Blend the beans (and the liquid), instant coffee, and cocoa in a blender until smooth.
Empty the contents of your mix into a bowl.
Add the bean mixture and mix by hand until smooth.
Bake as directed on the package.

Mine, cut into 24 pieces, were 1 point each. This will vary depending on the mix you use and the beans. You'll have to do the math.

To dress them up for a party I did this (this is going to add about 1 to 1/2 point per brwonie):

Mint Brownie Topping

Icing:
1 cup powdered sugar
1 tablespoon butter or stick margarine, softened
1 tablespoon crème de menthe or 1/4 teaspoon mint extract

Glaze:
1 ounce semisweet chocolate
1 tablespoon butter or stick margarine

To prepare icing, combine powdered sugar, 1 tablespoon butter, and liqueur. Beat with a mixer (or with a whisk) at medium speed until smooth. Spread the icing evenly over brownie layer; refrigerate 30 minutes or until icing is set.

To prepare glaze, place chocolate in a small microwave-safe dish. Microwave at high for 45 seconds; stir in 1 tablespoon butter. Microwave at high for 20 seconds. Stir until smooth. Drizzle the glaze over icing; refrigerate for 30 minutes or until the glaze is set.

Metabolism - What is it?

2009-05-15T09:09:00.000-07:00

I hear Weight Watcher members talk about metabolism a lot! The problem is we usually talk about it without really understanding what it is and how much control we have over it. Here is some information from Weight Watchers that can clear up some of those things we might believe (or not).

METABOLISM...is the number of calories the body burns:
♦ At rest
♦ By digesting and absorbing food
♦ During physical activity

What is TRUE about Metabolism?

1. If I have a slow metabolism I have to just work with that.
Increasing physical activity, especially strength / resistance training to minimize loss of lean muscle mass will increase your metabolism.
Eating a well balanced diet (vitamins & some minerals are required for metabolism)and smaller more frequent meals will increase your metabolism.

2. We can’t stop the slowing of our metabolism due to age.
Aging lowers metabolism only because people tend to be less active and may not maintain their muscle mass.

3. The body goes into ‘starvation mode’, when you eat too little” and you stop losing.
Because the body becomes more efficient at burning fewer calories over time your metabolism can slow, but not shut down, meaning weight loss slows.
That’s why it’s critical that you set realistic expectations for your weight loss.

Good Carb - Bad Carb

2009-05-05T10:13:00.000-07:00

These are the truth about carbs that we discussed last week at Weight Watcher meetings. Below is a potato soup full of good carbs - ENJOY!

MYTH # 1: All carbohydrates are created equal.

There are two main types of carbohydrates: simple and complex.

Simple carbohydrates (simple sugars) include:
• table sugar (sucrose), which is plentiful in soda and candy
• fructose and lactose, which are found in healthier foods such as fruit and milk, which supply other nutrients

Complex carbohydrates, "starches":
• are found in foods like breads, legumes, rice, pasta, fruits,
and vegetables such as potatoes.
• take longer to digest and can help you feel more satisfied.
• contain many more nutrients than simple carbohydrates.
As with simple carbohydrates, some complex carbs are healthier
than others.

∗ Whole grain versions of complex carbohydrates include
oatmeal, bulgur, brown rice, whole cornmeal, quinoa, spelt,
foods made with whole wheat, etc. Opt for whole
grains as often as possible.

∗ Refined grains such as the white flour and regular rice,
are processed, which removes the outer layer of the
grain, along with fiber, vitamins and minerals.

MYTH # 2: Carbohydrates are the main cause of weight gain.

∗ Consuming too many calories — regardless of whether they come from carbs, protein, fat, or anything else — is the main cause of weight gain. In fact, many studies have shown that switching to a complex carbohydrate, low-fat eating style can lead to weight loss, not weight gain.

∗ Recent research also indicates that an eating plan rich in complex carbohydrates is recommended for overweight individuals.

MYTH # 3: Carbs are empty calories. (Well, no and yes.)

∗ Complex carbohydrates contain naturally occurring nutrients, like fiber, vitamins, minerals and iron, rather than added nutrients like those found in fiber pills and liquid fiber supplements.
∗ Simple carbohydrates with added table sugars, such as soda, on the other hand, add calories and very few nutrients or physical satisfaction.

∗ To help avoid empty calories with carbs, do the following:
• Choose Filling Foods.
• Include whole grains and fruits & vegetables & limit sugars.

MYTH # 4: Carbs eaten after 7 p.m. turn to sugar.

Regardless of the time of the day, all carbohydrates turn into glucose, which is blood sugar. It is then a form of energy, which is used to perform essential functions in the body.

MYTH #5: You need to eat more protein than carbs before exercising.

For regular exercise, “a relatively high-carbohydrate, moderate protein, low-fat meal is best,” says Suzette Kroll, registered dietitian.
“People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy.”

Easy Potato Soup

2009-05-05T08:01:00.000-07:00

4 medium russet potatoes, scrubbed and diced
2 large leeks, cleaned and sliced
1 onion, diced
Salt and Pepper to taste
6 cups vegetable or chicken broth
cooking spray

Heat a 4 quart stockpot or dutch oven over medium heat. Spray with cooking spray and add the leeks and onions.
When onion softens (about 4 minutes) add the potatoes to heat through.
Add the broth, salt and pepper and bring to a simmer.
Cook 30 minutes or until the potatoes are completely tender.
Puree the soup in batches in a blender or food processor.
Adjust the seasonings to taste.

Each one cup serving is only 1 point.
You may want to garnish with chives or scallions and a dollop of plain yogurt.

Mac and Cheese that Everyone Loves!

2009-04-25T14:59:00.000-07:00

Okay! I love pasta. When I eat macaroni and cheese I want it cheesy and creamy. I don't want to sacrifice favor and comfort for anything. But it would be nice to have big portion and know that I am within my daily points target or even getting some of the good health guidelines.

So when I created this recipe it had to be just darn good! I also didn't want it to taste "healthy" and be fussy to make. This does the trick! And I even used Velveeta (yes it is real and made from milk) which should be quite a plus for my friends at Kraft!

The best part is, when I calculated the points value it was 14 points per serving before and now it is only 6 points!

MACARONI AND CHEESE - the cheesiest!

12 oz whole wheat pasta - I use penne but you can use any kind you prefer
4 T flour
pinch nutmeg
1 qt nonfat milk
1/3 cup dry milk (optional)
½ t each S & P (or to taste)
4 oz Swiss cheese, grated
4 oz Velveeta Light (2%)
10 oz box frozen butternut squash puree, defrosted
2 T Romano (or Parmesan) cheese, grated

Heat oven to 350.
Prepare 2 quart dish (spray with cooking spray).
Cook pasta and set aside. You may want to hold the pasta in a pot of tepid water so it does not clump together.
Make a white sauce. Pour 3 cups of milk into a sauce pan (big enough to hold both the sauce and pasta) over medium heat. In a container with a lid, mix the flour, dry milk and remaining milk. Shake up until it is completely mixed up with no lumps.
When the milk is hot (almost ready to boil) stir in flour mixture (I use a whisk), salt, pepper and nutmeg.
Bring to a boil and allow to thicken to the consistency of heavy cream.
Add cheeses and squash to melt.
Fold in pasta.
Pour into prepared dish.
Top with 1/2 cup bread crumbs mixed with 1 tsp olive oil and 1 tablespoon Romano cheese (optional).
Bake 40 minutes.

This makes 6 generous portions or will feed 8 - 10 as a side.

Fresh Strawberry Pie

2009-04-08T17:57:00.000-07:00

When I was a child I always wanted to taste a fresh strawberry pie (you know the ones you see in the revolving pie case in restaurants). It just looked so good to me. My mother thought I wouldn't like it so I never got to have one. She wasn't stingy with desserts, she just preferred strawberry shortcake or just about anything else.

Then I was living in Peoria, Illinois for a few years after college and I was having dinner at a diner with a fellow teacher. She order us each a pieceof pie for dessert. By this time I was convinced I wouldn't enjoyed the glazed berries. But I found that it was very delicious...my mother was wrong!

Years later, in Bloomington, Illinois, my friend, Adrie (one of the best down home cooks ever) made a strawberry pie for dessert one night. I was quite impressed and pleased. Then he shared the recipe with me, which was shockingly simple.

Well, I have cut the points in half from the original but the flavor is fully indulgent. I think my mother would have really liked this too! I hope you give it a try. It is a beautiful way to serve strawberries and it taste as good as it looks!

FRESH STRAWBERRY PIE

1/2 cup white sugar
3 Tablespoons cornstarch
1 cup water
1 small package Sugar Free strawberry Jello
1 quart strawberries (I like to use small ones), washed and stemmed

1 baked 8 or 9 in pie shell (your own or store bought)

Stir the sugar and cornstarch together in a 2 quart sauce pan.
Turn your flame up to medium and stir in the water (I use a wisk to get it all moving around so it doesn't get lumpy).
Bring the mixture to a boil. Cook on low, stirring for 1 minute (this minute gets rid of any starchy flavor).
Add the jello off the heat and mix completely.
Pour the mixture over the berries to coat completely.
Pour berries into you pie shell.
Refrigerate until set (a few hours).

This is 8 servings and only 3 points each.

I usually top each piece with a dollop of lite whipped topping and a big strawberry.

One + One + One = One (point)

2009-03-30T06:09:00.000-07:00

The easiest and lightest way to make a great salad is to just remember my formula. I find that a salad - if it is quick - makes a satisfying snack or can really fill out a meal that just seems too small to satisfy. Try this...

Mix your salad greens (lettuce, radishes, cucumbers, tomatoes, onions, carrots, peppers, parsley - whatever you have on hand). Make sure all of these greens are dry.
Toss with ONE teaspoon of health oil, such as olive oil. When I say toss I mean really toss to coat all the leaves - one teaspoon will do it.
Add ONE teaspoon of Dijon mustard and toss again - at this point you can add spices if you like.
Add ONE teaspoon of vinegar (any flavor you like) and toss again.
Enjoy!

This is only one point. The reason it taste like a fully dressed salad with 3 or 4 points of dressing is because you tossed the oil in before the other liquids. The oil then has a chance to coat everything. If the other liquids are mixed with the oil or added at the same time the liquids will not allow the oil to stick to the leaves. Therefore it will require more oil to taste like a true vinaigrette.

If you are making salad for more than one person, just multiply by the number of people. Your guests will really like this.

Try it; it works!

Hummus - Green Pea

2009-02-08T08:15:00.000-08:00

Although hummus is usually made from chickpeas, this green pea version is really good and has a beautiful green color....guest are always pleased and surprised by this twist on something that has become an hors d'oeuvre staple.

1 cup frozen green peas
1 cup canned chickpeas, rinsed and drained
1/2 cup plain fat-free yogurt, Greek-variety recommended
1 medium scallion(s), chopped
1/2 cup dill, fresh
2 tsp fresh lemon juice
2 tsp olive oil, extra-virgin
1 medium garlic clove(s), or more to taste
1/2 tsp ground cumin, or more to taste
1/4 tsp table salt, or more to taste

Bring 1 cup of water to a boil in a small saucepan. Add green peas and return to a boil; simmer until tender, about 3 minutes. Drain, rinse under cold water and drain again.
Place peas and remaining ingredients in a food processor or blender; process until smooth.
Serve dip immediately or cover and refrigerate up to 2 days.

Yields about 1/4 cup per serving.

Asian Vegetable Soup - ZERO Points

2009-01-24T15:04:00.000-08:00

Sure the garden vegetable soup is good, but that can be a bit tiring after a year of making the same old same old! Since 1/26/09 is the Chinese New Year, why not celebrate by treating yourself to this version of the zero point soup? I really enjoy the flavors in this one!

ASIAN INSPIRED SOUP

2 cups bok choy, chopped
2 cups cabbage, chopped
3 cloves garlic, minced
1/4 cup fresh ginger root, finely chopped
4 oyster mushrooms (or any other that is available)
2 cups scallions, sliced
1 8 oz can slice water chestnuts
1 small red bell pepper, diced
1/4 teaspoon red pepper flakes
6 cups chicken or vegetable stock
1 jar or can of bean sprouts (or 1 cup fresh)
2 cups snow peas, cut into spoon size pieces
2 tablespoons soy sauce
1/4 cut cilantro, fine chop
salt and white pepper to taste

Put the bok choy, cabbage, garlic, ginger root, mushrooms, scallions, water chestnuts, bell pepper, pepper flakes, and broth into a large pot. Bring to a boil and reduce to a simmer, cooking for 10 minutes.
Add remaining ingredients and cook for 3 - 4 minutes more.

Hope you enjoy this soup in the year of the ox!

DON'T QUIT

2008-12-27T10:44:00.000-08:00

I saw the following poem on a WW website and think it has a good message for such a tough time of year.

DON'T QUIT

When you've eaten too much and you can't write it down,
And you feel like the biggest failure in town.
When you want to give up just because you gave in,
And forget all about being healthy and thin
So what you went over your Points a bit -
It's the next move that counts...so don't you quit !

It's a moment of truth, it’s an attitude change.
It's learning the skills to get back in your range.
It's telling yourself you've done great up 'til now
You can take on this challenge and beat it somehow.
It's part of your journey toward reaching your goal.
You're still gonna make it, just stay in control.

To stumble and fall is not a disgrace
If you summon the will to get back in the race.
But, often the strugglers, when losing their grip
Just throw in the towel and continue to slip,
And learn too late when the damage is done,
That the race wasn't over and they still could've won.

Lifestyle change can be awkward and slow,
But facing each challenge will help you to grow.
Success is failure turned inside out -
The silver tint in the cloud of doubt.
When you're pushing to the brink, just refuse to submit.
If you bite it, you write it...
BUT DON'T YOU QUIT!

5 A DAY! It's a health guideline.

2008-12-17T08:58:00.000-08:00

To sneak in extra veggies I like to:

Use as a substitute. Spaghetti squash is great as a side dish instead of pasta. Or make ribbons of carrots and zucchini and add them to cooking pasta during the last minute. They can really make the portions bigger with not points.

To extend ground meats. I like to use chopped mushrooms or grated carrot, squash or zucchini for 1/2 the meat in a casserole or sauce. I get the texture and bulk I want and decrease the points.

Replacement. As you see in the recipe below for Mac & Cheese, I have substituted pureed winter squash for 1/2 of the cheese. That is a big savings!

Mac & Cheese - With Winter Squash

2008-12-17T08:49:00.000-08:00

8 oz whole wheat penne
1 (10-ounce) package frozen pureed winter squash
1.5 cups fat free milk
2 ounces 2% Velveeta (it really works)
1 ounce Monterrey jack cheese, grated (about 1/3 cup)
1/3 cup fat free ricotta cheese or cottage cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
1 slice whole grain beard made into fresh crumbs in blender
2 tablespoons grated Parmesan, divided
1/2 teaspoon olive oil

Preheat the oven to 350 degrees F. Coat a 9 by 9-inch baking pan with cooking spray.
Bring a large pot of water to a boil. Add the pasta and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.
Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted.
Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, jack cheese, ricotta cheese, 1 Tablespoon of the Parmesan, salt, mustard and cayenne pepper.
When the cheese is all melted, pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.
Combine bread crumbs, Parmesan cheese and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 - 25 minutes, until the top is crisp and nicely browned and the cheese is bubbling.

If you divide into 4 large servings, this is 7 points. If you do 5 (and really that is a good portion) this is 6 points. With a vegetable or salad side, this is a good comfort meal!

Ribollita - Take care of yourself with soup!

2008-12-03T13:30:00.000-08:00

Taking care of yourself is one of the helpful habits of a Weight Watcher...and it really pays off. I always keep some WW snacks in my glove compartment (1 and 2 point bars and some baked snacks too) and if I am out for the day I like to pack a snack so I don't get caught hungry or at "0" on the hunger scale.

I had knee surgery yesterday so I made some Jello with peaches, some sirloin beef enchiladas in corn tortillas and Ribollita (a hardy Italian vegetables soup) to have on hand for my recovery. I almost always have a pitcher of soup in the frig ready for a quick lunch or a snack.

Ribollita is one of my favorites and for only 2 points for a 1 cup serving it is quite satisfying.

RIBOLLITA

1 1/2 tsp olive oil
1 cup carrot(s)
1 cup onion(s)
1/2 cup celery
4 clove(s) garlic minced
6 - 8 cups chicken broth
3 cup(s) Swiss chard, chopped
3 cup(s) kale, chopped (or 6 cups of one of these)
2 1/2 cup(s) uncooked new potatoes, medium dice
2 tbsp canned tomato paste
1 tsp sugar
2 cup(s) canned diced tomatoes
3 cup(s) Goya Navy beans
2 slice(s) whole-wheat bread, made into fresh crumbs

Heat 1 1/2 teaspoons oil in a Dutch oven over medium heat. Add carrots and next ingredients (through garlic); cook 5 minutes or until onion is tender, stirring frequently. Add chard and next 8 ingredients (through tomatoes); stir to combine. Bring to a boil; reduce heat, and simmer 45 minutes.
Place 1/3 cup beans in a bowl; mash with a fork until smooth (optional). Add mashed beans, remaining beans, and bread to soup; cook 5 minutes or until thoroughly heated. Ladle soup into bowls.

Note: the extra 2 cups of broth can be added to make a thinner soup.

Mary's Chili

2008-11-23T07:27:00.000-08:00

Although Mary thinks this chili is 1 point per serving, it is still a good deal for 2 points for 1 cup or even 3 ponts for 1 1/2 cups, which makes a hardy serving. The little bit of meat makes the chili really taste meaty.

This recipe is easily doubled or tripled to feed a crowd or for freezing. It is the perfect thing to eat for lunch on a day when you have to "save" points for a special meal! Or eat this for dinner on a day when you have used too many points.

CHILI

1 tsp canola oil
5 oz ground beef or turkey - 93% lean or more
1 small onion, chopped
2 ribs of celery, chopped
1 bell pepper (your favorite color), chopped
28 oz diced tomatoes
15 oz can of kidney, black or chili beans
15 oz can of Fat Free beef broth
1 package Chili Seasoning (McCormick or Aldi brand)
2 zucchini or summer squash, small dice
2 Tablespoons cornmeal
S & P to taste

Heat a 3 or 4 quart sauce pan. Add oil to hot pan. Add meat and cook until no longer red.
Add onions, celery and pepper. Cook to soften.
Add all remaining ingredients, except the squash. Bring to a boil and reduce to simmer.
Cook 20 minutes then add the squash and corn meal. Cook 20 - 30 minutes more.
Season to taste with Salt and Pepper.

NOTE: When I make this recipe, I add 1 dice jalapeno pepper, 1/2 tsp of cinnamon and 1/4 tsp of nutmeg. These additions really add big flavor. If you have special ingredients that don't add points (like cocoa powder) go ahead and add them!

Try Polenta

2008-11-11T06:05:00.000-08:00

When I was in cooking school I asked my chef where the polenta was (I couldn't find anything labeled polenta in the storage room). She pointed to large bin of cornmeal. I must have had a funny look on my face because she told me (in a very condescending tone) that polenta is nothing but cornmeal.
I had eaten and made polenta in the past but I had purchased it in a box marked polenta from Italy. I had no idea I was actually buying imported cornmeal. Of course it is ridiculous to buy imported polenta becasue we produce more corn than anyone. I was paying a premium for that Italian variety!

Polenta is a great substitute for pasta (I make a mean polenta layered lasagna) or mashed potatoes. It is also good for breakfast with poached or soft boiled eggs.

POLENTA

4 cups water
1/2 tsp salt
1 cup cornmeal
1 Tblspn olive oil

Bring water and salt to a boil in 3 or 4 quart pot.
Over medium - low heat add the cornmeal to the water. Pour the cornmeal in in a stream while stirring the water with a whisk.
Continue stirring until the cornmeal thickens. It is done when the consistancy is like soft mashed potatoes.
Stir in the olive oil.
At this point the polenta can be served or you can place it in a 9 x9 pan that has been coated with cooking spray and allowed to "harden" covered in the refrigerator. When it is set you can slice and heat servings in a saute pan or bake in the oven to heat through.

To add more flavor (but this is not core) you can add 1/4 cup of Romano or Parmesan cheese to the warm polenta).

Cornmeal (polenta) Biscotti

2008-11-11T05:22:00.000-08:00

This is a rustic Italian cookie. It has a good crumb and is not as hard as other biscotti.

3/4 c sugar
1/4 c each butter (melted) and canola oil
2 T fennel or anise seed
1 T rum (or water)
1 t each vanilla and almond extract
3/4 c egg beaters
1 3/4 c flour
1 c yellow cornmeal
1 1/2 t baking powder
1/2 c coarsely chopped almonds (toasted)

In a bowl mix the sugar, oil, butter, fennel, rum, extracts and egg beaters. Set aside.
In another bowl mix the flour, cornmeal and powder.
Add the wet mixture to the dry and mix thoroughly (until it all comes together). Mix in the almonds.
Wrap the dough in plastic and refrigerate 2 hours or overnight.
Heat oven to 375.
Spray a 15 x 12 cookie sheet with cooking spray.
Divide dough in half. Roll / form each half into a log 14 inches long. Place the logs on the baking sheet and press the logs down so they are flat (1/2 inch thick).
Bake the logs for 20 minutes. Remove from oven and allow them to become cool enough to touch (10 minutes). Reduce oven temp to 350.
With a serrated knife, slice the loaves into 1/2 inch slices (about 30 from each loaf).
Lay the cookies down on the baking sheet (you will need two sheets here).
Bake a total of 18 minutes, turning the cookies over half way through.

Roasted Chicken

2008-10-19T19:04:00.000-07:00

Here is a great way to roast a whole chicken. It is not as hard at is may sound and the results will be outstanding! I read about this method in a magazine and I liked the technique. It cooks quickly and it really boost the flavor profile.

I have not done this with a brined chicken, but I am sure that would make this go from outstanding to spectacular!

What is really cool is the chicken stays totally moist and when you remove the skin the flavor is all on the meat instead of the skin that you throw away!

PAN ROASTED WHOLE CHICKEN

1 whole chicken (3 - 4 lbs)

1 garlic clove, minced

the grated rind of one orange (lemon or lime)

1 tsp herbs (thyme, herds de Provence or other favorite)

1/2 tsp fresh ground pepper

2 tsp canola oil

cooking spray

Prepare chicken by cutting out the back bone, rinse in cold water and press flat (butterfly).
Heat oven to 450 degrees.
Separate - but don't remove - skin from meat by sliding your hands between.
Mix the garlic, rind, herbs and salt and pepper. Pour/stuff this mixture between the skin and meat. Make sure to work the seasoning underneath as much of the skin as you can (down to the legs and thighs). Set aside.
Heat a 12 inch (oven proof) skillet. Spray surface with cooking spray and pour in two tsp of oil.
Place whole chicken, skin side down into skillet. Saute on skin side for 8 minutes. (I know this seems a bit strange but it is going to work.)
Don't flip the chicken, just slide the whole pan into the oven. Allow the chicken to cook like this for 17 minutes.
Take the chicken out of the oven and flip it over so the skin side is up.
Place the chicken back in the oven for 1- - 20 minutes (until the internal temperature is 160 or the juices are clear of any blood).
Remove the chicken from the oven and allow to rest 1- - 15 minutes before cutting it up and serving.

I suggest taking the skin off before bringing it to the table to avoid the temptation to eat the skin.

Deviled Eggs (2 Points for both halves)

2008-09-27T15:18:00.000-07:00

6 large eggs - hard boiled
1/4 c finely chopped celery
1/4 c grated carrot
1 scallion (green onion) finely chopped
2 Tblsp plain, nonfat yogurt
1 Tblsp low (or nonfat mayo for Core)
1 Tblsp mustard (Dijon preferred)
1 tsp vinegar
Salt and Pepper to taste
1 packet Splenda (optional)

Cut each of the eggs in half. Remove the yolks to a bowl and set the whites aside.
Add the celery, carrot, scallion, yogurt, mayo, mustard, vinegar, salt, pepper and Splenda to the bowl of yolks.
Mash everything together completely.
Put the yolk mixture into a small (sandwich) ziplock bag.
Cut the corner off the bag and squeeze the filling into the egg white "cups".

Perfect Hard Boiled Eggs - no green!

2008-09-27T15:05:00.000-07:00

When I was an intern at a fine dining restaurant in Chicago for culinary school I was required to use hard cooked eggs on salads and a garnish for a few dishes. Quail eggs cook really fast but the regular eggs should have been no problem, right?

The guy who worked my station at the lunch shift was supposed to make the hard boiled eggs for his shift and my dinner shift. The first few times I used his eggs, I noticed they were green around the yolk. The chef noticed too and threw a plate of food at me the third time he came across the offensive green. From then on, I cooked my own eggs at the beginning of my shift and threw the prepared eggs out.

Here is how I cook my eggs.

I start by putting a hole in the wide end of the egg with a push pin. This relieves the internal pressure to prevent cracks; it allows a bit of water to seep in so it is easier to peel; and it actually helps the yolk get centered because fat end of the egg is where the air sack is.
Place the egg(s) in a pan of cold water.
Bring the water to a boil.
Boil for exactly 6 minutes.
Remove eggs from heat and run under cold water to stop the cooking process.

You now have a perfectly cooked hard boiled egg - no green and a hard but creamy yolk.

Message from: JUST ONE POUND of FAT

2008-09-13T11:38:00.000-07:00

Hello, do you know me? If you don't, you should.

I'm a pound of fat, And I'm the HAPPEIST pound of fat that you would ever want to meet, Want to know why?

It's because no one ever wants to lose me. I'm ONLY ONE POUND, just a pound!

Everyone wants to lose three pounds, fivepounds, or fifteen pounds, but never onlyone. So I just stick around and happily keep you fat. Then I add to myself, ever soslowly, so that you never seem to notice it.

That is, until I've grown to ten, twenty, thirty or even more pounds in weight. Yes, it's fun being ONLY ONE POUND OF FAT, left to do as I please.

So when you weigh in keep right on saying, "OH, I only lost one pound." (As if that were such a terrible thing.) For you see, if you do this, you'll encourage others to keep me around because they'll think I'm not worth losing.

And, I LOVE being around you....your arms, your legs, your chin, your hips and every part of you. Happy Days!!! After all, I'm ONLY ONE POUND OF FAT!!!

(I didn't write this. I got it from the Weight Watchers staff information.)

Pumpkin Pie in a Glass!

2008-09-05T06:27:00.000-07:00

When the weather gets cool we start thinking about different foods. Recently I have been getting a taste for pumpkin pie. To satisfy that craving I have been drinking a pumpkin smoothie. What I like about this is it makes a good breakfast treat or a late night snack. It is also a milk serving and a serving of vegetable.

Here are two ways to make this:

Pumpkin Smoothie I

1 cup of ice
1/2 - 1 cup water
1/2 cup canned pumpkin (not the pie mix)
1 Weight Watcher Vanilla Smoothie
1 tsp (or more) pumpkin pie spice

Dump everything into your blender and blend until it is smooth.
1 pt for the whole thing!

Pumpkin Smoothie II

1 cup of ice
1/2 - 1 cup water
1/2 cup canned pumpkin (not the pie mix)
1/3 cup of nonfat powder milk
1 tsp (or more) pumpkin pie spice

Dump everything into your blender and blend until it is smooth.
2 pts for the whole thing!

Breakfast Polenta Pie

2008-09-02T07:01:00.000-07:00

Sometimes it is hard to come up with fun ideas for breakfast. This polenta pie can be made ahead and kept in your refrigerator and heated in the microwave. Serve it topped with the egg of your choice for a core meal or a 5 point breakfast.

Serves 8

8 oz can mushrooms, drained
2 cup water, hot
20 oz frozen chopped broccoli, two 10 oz packages, thawed (or other frozen vegetable)
2 cup skim milk
2 tsp table salt
1/4 tsp pepper
1 cup uncooked cornmeal, yellow
4 Tbsp grated Romano cheese
1 Tbsp olive oil
2 small tomato(es), plum, thinly sliced
Cooking Spray

Lightly coat bottom and sides of a 10-inch deep-dish pie pan or iron skillet with cooking spray.
Place broccoli in colander and squeeze out excess water; set aside. Heat oven to 400°F.
In a large heavy-bottomed pot, combine hot water, milk, pepper and salt; bring to a boil.
Reduce heat to medium-low and slowly drizzle in cornmeal, whisking constantly. Continue to cook, stirring frequently, until polenta is as thick as mashed potatoes, about 6 to 8 minutes.
Stir in broccoli, mushrooms, 3 tablespoons Parmesan and olive oil.
Spread polenta mixture evenly in prepared pan. Top with tomato and remaining Parmesan.
Bake 20 to 25 minutes or until edges begin to brown. Cool at least 30 minutes, or serve at room temperature.

This is great served with a poached or soft boiled egg. This can be kept in the frig and heated in the microwave for breakfast.

The Romano cheese is the only non core ingredient.

For Flex plan this is 3 points per serving.

Lime (or lemon) Ade

2008-07-31T06:30:00.000-07:00

This was shared at my Monday Weight Watcher meeting. I made it on Tuesday and it was refreshing and 0 points!

LIMEADE

1 cup water
1 cup splenda
1 cup lime juice (or lemon)*
6 cups cold water

Mix the water and splenda in a microwave safe glass. Micorwave on high until the splenda is completely melted. Combine everything and chill.

It took me 7 limes with my citrus juicer to get one cup.

Frozen Margarita

2008-07-13T10:09:00.000-07:00

This recipe is from Margi. I was a bit skeptical before I tried it, but if you are craving a maragrita but don't want to drink up all those calories (a 12 oz maragrita is 12 pts) try this version. Because all the sugar is missing and the alcohol content is low so are the points.

FROZEN MARGARITA

1 12 oz can diet Sprite
1 single serving packet of WW Mixins lemonade or 1 t lemonade Crystal Light
1 lime (all the juice of)
2 Tablespoons tequilla
1 Tablespoon triple sec

Fill a blender pitcher 2/3 full with ice. Add all the ingredients above. Blend until smooth. Enjoy!

This will make two large servings and only 1 point each. If you do a virgin version (which I am drinking right now as I write this) it is actually no points and quite refreshing!

Grilled French Onion; Soup in a Foil Packet!

2008-07-08T10:22:00.000-07:00

1 large Spanish onion per person
1 beef chicken or vegetable boullion cube per person
butter substitute (optional)
1/4 teaspoon of dry sherry or brandy per person
Salt and pepper to taste

Peel and core (with your apple corer) a large onion - don't poke the corer all the way through.
Place the onion on a sheet of foil.
Put a bullion cube in the core, top with a 1/2 teaspoon of a butter substitute, sprinkle with thyme, salt and pepper. Pour a teaspoon of dry sherry over all.
Grill for 45 minutes or until completely soft. Open and enjoy!

- it will taste like sweet French Onion Soup! Make one for each person because you won't want to share!

Ways to Trick Yourself into Eating Less

2008-06-29T11:28:00.000-07:00

Eating less calories than you burn is the way to lose those extra pounds. Sometimes it is hard to be satisfied with less. Here are some suggestions from Weight Watchers!

1. I fill most of yourplate with foods that are low in energy density (think low in calories and hght in volume) and use foods with high energy density as “accessories.”

2. Avoid/minimize trigger foods that encourage youto override your Comfort Zone; they aren’t worth it!

3. Make sure you have adhered to the Good Health Guidelines before giving yourself the okay for ice cream, cookies, etc.

4. Eat more vegetables and smaller portions of meats and starches.

5. Eating foods low in energy density, like those on the WW Core Plan®, [helps you feel more satisfied with smaller amounts].

6. Eat facing a mirror, if possible. (It reinforces that I’m eating; I feel fuller faster.)

7. When you have the urge to eat, and your not really hungry, have a drink of water and enjoy a pack or less of Fruities (a Core Food). The urge will subsides – for only a POINTS® value of 1. Or simply wait 5 minutes before satisfying your urge (it may pass).

8. Remember that the first bite or two of a dessert (any food) are really the best, and if you savor them, they truly are. You don't have to eat more since you've already had the best part.

9. Drink a glass of milk before eating. The protein in the milk is very satisfying and filling and cuts your appetite.

10. Eat slowly… [and] try to chew each bite 10-25 times.

11. Slow down: Put your fork down between bites; use chopsticks (even for salad); drink water consciously between bites. Pace yourself with the slowest eater at the table.

12. Eat a broth-based soup before the meal and hot tea during or after the meal.

13. Use the “Stop, Rest, Assess” technique (p. 58 of Eat Wisely). It works!

14. Don’t get too hungry! Take a cooler bag and keep food with you in case you need something, such as Weight Watchers® Smoothie, yogurt, cut-up vegetables, unsalted whole almonds, microwaveable soup, or a higher-protein Weight Watchers snack bar. This way you won't be a victim to fast food cravings.

15. A friend‘s grandmother told her that a lady always leaves some food on her plate.

16. Plan a whole day’s meals and snacks. Knowing in advance what’s coming next helps you to stay on track, and not be as tempted with unplanned extras.

17. Tell yourself there’s no such thing as “taking a break” from following the plan – special occasions, holidays and times to splurge or loosen-up are worked into the plan.

18. Water, water, water – keeping up with this guideline alone will help you to eat less more often.

19. Set an attractive place at the table to eat, and arrange the meal in the plate or bowl for optimal eye-appeal.

20. Don’t let TV or other distractions divert focus away from meal time.

21. Use smaller plates, bowls, cups, [and silverware].

22. People tend to eat less if they leave their dirty dishes out than if they clean them up. Apparently, soiled dishes serve as a visual cue and reminder that you've eaten. (Of course, you wouldn't want to leave plates with food on them in front of you.)

23. Consider switching to cool dish colors like light blue or mint green. Reds, oranges and yellows may have an appetite-stimulating effect. You may actually eat more from a red or yellow plate than if you were eating from a darker plate. Why do you think fast food signs and wrappers are yellow and red?

Key Lime Pie

2008-06-26T05:41:00.000-07:00

Here is a recipe from a WW member, Terri. Terri says to go ahead and change the recipe to any flavor you like by changing the flavor of the yogurt and the gelatin.

1 box (0.3) sugar-free lime gelatin
1/4 c boiling water
2 8 oz containers key lime light yogurt
1 8 oz container fat free whipped topping, thawed
1 9" reduced fat graham cracker pie crust

Dissolve the gelatin in boiling water.
Wisk in the yogurt until smooth.
Fold in the whipped topping.
Pour into crust and chill for 2 hours.

8 servings, 3 points

Jack's Easy Cheese Cake

2008-06-25T17:22:00.000-07:00

15 oz container of Fat Free riccota cheese
1, 4 serving size, package of Sugar Free instant pudding (any flavor you like)
1/3 c Skim Milk

Blend all and divide into 4 individual dishes. Allow to set an hour or more.

Each serving is only ONE POINT!

New German Potato Salad

2008-06-18T09:22:00.000-07:00

Another Salad? The women at ENH asked me to post my version of German Potato Salad.

I based this on a Weight Watcher recipe. I had to give it a flavor boost, and now it taste a lot like my Grandmother's version. My friends and family really like this and can hardly believe how great it taste with so few points!

2 pounds uncooked yukon gold potatoes, unpeeled & 1/4 inch sliced
4 slices turkey-bacon, chopped
1 tsp canola oil
1 medium onion(s), chopped (about 1/2 cup)
2 tsp cornstarch
1 Tbsp SPLENDA
1 1/2 tsp table salt
1/2 tsp celery seed
1/2 tsp dry mustard
1/2 tsp black pepper
2/3 cup water
1/2 cup apple cider vinegar
2 Tbsp parsley, chopped

Place potatoes in a large saucepan; add enough water to cover potatoes. Bring to a boil; reduce heat and simmer, covered, until tender, about 15 minutes (tender but not falling apart). Drain potatoes and allow to cool; set aside.

Meanwhile, cook bacon in a large skillet over medium heat until slightly brown, about 5 minutes. Remove from skillet; set aside.

Add oil to non stick pan and cook over medium heat until hot. Add onion and cook until tender, about 5 minutes.

Stir cornstarch, Splenda, salt, celery seed, dry mustard and pepper. Add water and vinegar; stir. Add mixture to pan and cook until thick and bubbly, about 1 minute. Stir in potatoes and bacon; toss to mix. Cook, stirring gently, until mixture is heated through, about 1 to 2 minutes more.

Transfer to a serving bowl and garnish with parsley.

Yields about 8, 3/4 cup per serving. 2.5 pts each.
Notes: Can't find yukon potatoes? Use medium-size reds instead.

Marinading

2008-06-16T05:37:00.000-07:00

Marinades are a quick way to add flavor to food. In reality a marinade usually only flavors the outer layer of the meat; even if the meat sits in the marinade for a long time. The only time the flavor really penetrates the meat is when a brine is used. The brine actually creates an electrolyte imbalance and then the cell tissues absorb the salty / sugary brine to equalize the balance in and out of the cells.

Therefore marinading only takes 30 minutes to an hour to be effective and add the maximum flavor.

If you are using ginger (as in the recipe below) you must be careful not to marinate too long...there is an enzyme in ginger that breaks down the meat tissues, making your food mushy.

ORANGE SOY MARINADE

1/4 c soy sauce
1/4 c orange juice
1 T grated orange zest
1 t brown sugar (splenda brown sugar works great)
2 t sesame oil
1 t garlic, minced
2 t ginger root, minced

Mix all ingredients. Place in a plastic bag with fish or chicken.
Grill food as usual.

To increase the flavor impact of the marinade, pour it into a pan and bring to a boil. Cook for 3 or 4 minutes to reduce. Use to baste the food as it cooks.

Yogurt Slaw

2008-06-15T16:47:00.000-07:00

I love good cole slaw. In fact, if I am eating pulled pork or even sometimes on a sandwich or hot dog, I pile it on.

Here is a recipe that uses lighter ingredients but gets a kick from a bit of blue cheese. I have found that kids like this because they rarely realize the cheese there!

1/4 cup sugar - I use splenda
1/4 cup mayonnaise
1/4 cup yogurt
1 - 2 oz crumbled blue cheese
1 tablespoons lemon juice
2 tablespoons white vinegar
1/2 teaspoon salt
1/8 teaspoon pepper
2 (10-ounce) packages finely shredded (angel hair) cabbage
1 carrot, shredded

Whisk together first 8 ingredients in a large bowl until blended. Add cabbage and carrot to bowl, and toss to coat. Cover and chill at least 2 hours.

Feel free to shred your own cabbage, add bell peppers and diced celery.

Yield: Makes 4 - 5 servings

Thai Summer Salad (dressing)

2008-06-04T05:37:00.000-07:00

The nice thing about Asian salads is the lack of oil in the dressing. While traveling in Japan a 2 years ago we had a salad with our breakfast each morning. The salad was light and refreshing and the dressing was simple with no oil in it.

The dressing I have really come to fall back on (without oil in it) is a fresh summer thai dressing. This goes really good on shredded cabbage, bell peppers, any lettuce, tomatoes and cucumbers. If you add some fresh basil, mint or cilantro to the salad it becomes an expolsion of flavors.

Enjoy all summer long!

THAI SUMMER SALAD DRESSING

2 T sugar (or splenda)

2 T fresh lime juice

2 t lime zest, grated (the zest of one lime)

1 T soy sauce

1 T fish sauce *

1 T water

1 - 2 t chili paste **

Mix all and keep chilled. It only takes 1 Tablespoon for each serving. This makes 6 Tablespoons. You have to eat 3 T to equal 1 point!

* You can find the fish sauce in a wine shaped bottle in the oriental section of the market. It is inexpensive and last a long time. If you can't find it, use a T of soy instead...but it is not as good.

** The chili paste will be in the oriental section as well. The jar will say Sambal Oelek.

Grill Magic

2008-05-30T06:28:00.000-07:00

Food sticks to the grill because of the moister in the grill. Often we hear that we should oil or spray or grill so the food does not stick...but the food still sticks. Why is that?

Food sticks to the grill because of the moister in the food being cooked in a dry heat environment. I don't want dry food so what can I do? Instead of spraying the grill, spray the food. The little bit of oil in the spray will create a seal on the food and prevent it from sticking. This will also keep the food moister, sealing the moisture in.

Oven Fried Chicken

2008-05-22T06:42:00.000-07:00

I have always loved fried chicken but it usually has the skin on (that just adds up to more points, calories and fat) and of course that means a bucket of oil soaked up in that yummy crust.

This doesn't mean I have to give up this favorite. I just create a skinless fried chicken in the oven. And just like mom's fried chicken this one is good hot with a milk gravy and mashed potatoes or cold on a picnic.

If you are a little sceptical, don't be. One of my clients tells me her family thinks they will never have to eat "real" fried chicken again because this is so good and satisfying (that is a 3 kid endorsement).

OVEN FRIED CHICKEN

3/4 cup low-fat buttermilk
2 chicken breast(about 1 pound), skinned
2 chicken drumsticks
2 chicken thighs skinned
2/3 cup all-purpose flour
1/4 cup cornmeal
1 teaspoon salt
1/2 teaspoon ground red pepper
1/4 teaspoon white pepper
1/4 teaspoon ground cumin
¼ teaspoon garlic powder
Cooking spray

Combine first 4 ingredients in a large zip-top plastic bag or other container with a lid. Marinate in refrigerator 1 hour, turning occasionally.
Preheat oven to 450°.
Combine flour, salt, peppers, garlic powder and cumin in a second large zip-top plastic bag or a bowl with a lid that seals. Remove chicken from first bag, discarding marinade. Add chicken, one piece at a time, to flour mixture, shaking bag to coat chicken.
Remove chicken from bag, shaking off excess flour; lightly spray each chicken piece with cooking spray.
Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.
Place chicken on a baking sheet lined with parchment paper, foil or a silicon sheet. Lightly spray chicken with cooking spray.
Bake at 450° for 35 minutes or until done.

Serve with milk gravy - an easy way to make this is to buy a packet of chicken gravy mix and make it with 1 1/2 cups of milk (instead of 1 c of water) adding one chicken boullion cube and a tsp of cider vinegar at the end to finish.

If you make this and want count points, I just add one extra point to each piece of chicken I eat (if a thigh is 3 points I count one more and make it 4).

Cooking in the Bag - paper bag

2008-05-21T15:08:00.000-07:00

The French call it En Papillote, meaning in paper. Cooking food in paper is fun, it can be elegant and best of all it is a really healthy alternative! In fact, what happens inside that paper is the food actually steams and the nutrients are trapped inside.

If you don't know how to cook in parchment papper, you can accomplish the same thing in foil or even in a small lunch bag (sprayed lightly on the outside with cooking spray).

Things that cook well in foil or paper are, chicken breasts, fish, sea scallops, and lots of vegetables. I usually cook these things at 400 - 425 degrees. I like to make one packet for each person dining. Timing is anywhere from 15 minutes to 22 minutes (or more), depending on thickness.

You'll want to add flavor to your packet and the options are endless. With Salmon, I like to lay my fillet on spinach or tomato slices, season the fish well and top it off with a teaspoon of pesto and a teaspoon of white wine.

Just imagine all the combinations you can come up with! Feel free to share them with all of us!

For more ideas about cooking en papillote see my January 20, 2007, post.

Muffin Tins

2008-05-17T13:32:00.000-07:00

Use muffin tins or other small cooking pans for portion control. Did you realize a cupcake is really half a piece of cake? That's 1/2 the points and a really good way to control portion.

I also like to make mini meatloaves, which make good portions and freeze well. I sometimes bake mini egg fritattas in the tins too. That way everyone gets appropriate portions instead of eating a big fat slice of quiche with crust.

Blender Cupcakes

2008-05-17T13:23:00.000-07:00

This is a simple recipe that you can fit into your points if you are looking for some thing sweet but not a whole piece of cake!

1 cup of flour
1/2 cup sugar
1/2 cup splenda
1/2 tsp baking soda
1/4 tsp salt
3/4 cups hot coffee
1/2 cup of cocoa
1/4 cup canola oil
1/2 cup plain NF yogurt
1 egg
1 tsp vanilla

Mix the cocoa and coffee to form a paste. Set aside.

Heat oven to 375°. Line 12 regular-sized muffin cups with paper or foil liners.
Combine flour, sugar, baking soda, spices and salt in a blender. Cover with the lid and blend on medium speed until blended.
Pour in the cocoa, oil, yorgurt, egg, and vanilla. Cover with the lid and blend on medium-high speed until smooth and well blended, stopping to scrape down the sides once or twice. Pour into lined muffin cups, dividing evenly.
Bake until a toothpick inserted in the center of one cupcake comes out clean, 17-19 minutes.
Transfer to rack to cool for about 10 minutes, and then carefully remove the cupcakes from the pan and set them on the rack to cool completely before frosting.

2008-05-04T13:02:00.000-07:00

"We must use time as a tool, not a couch." It's by JFK.

"Living your life without a plan is like watching television with someone else holding the remote control." - Peter Turla

2008-04-26T15:20:00.001-07:00

“Forbidden fruit causes many jams” -- Unknown

Get some Folate into your diet! Eat Peas!

2008-04-26T15:18:00.000-07:00

Peas are chock-full of folate, a mighty B vitamin known to lower blood levels of a stroke-promoting compound. Folate fights cholesterole in your system...thus promoting heart health!

Easy Green Pea Soup

2008-04-26T15:08:00.000-07:00

Cooking spray
1 sm onion - diced
1 carrot - diced
1 rib celery - diced
16 oz bag of frozen peas
3 cups chicken broth
½ tsp tarragon
S & P to taste

Saute the onion, carrot and celery with the cooking spray in 3 quart pot.
Add all the other ingredients and bing to a boil.
Simmer for 20 minutes.
Puree all in a blender of food processor.

Good hot or cold!
1 cup = 1 point

Try adding some more activity to your life!

2008-04-24T07:07:00.000-07:00

Jack Lalane says, “Dying is easy. Living is an athletic event. Train for it!”

Top 10 Reasons to Start Walking
Walking for 30 to 60 minutes each day is one of the best things you can do for your body, mind, and spirit.

1) Walkers Live Longer
The Honolulu Heart Study of 8000 men found that walking just two miles a day cut the risk of death almost in half.

2) Walking Helps Prevent Weight Gain
If you add just 2000 more steps a day to your regular activities, you may never gain another pound.

3) You Can Walk Off Weight
Exercise such as walking is an important part of any weight loss program.

4) Walking Reduces Risk of Cancer
Study after study has shown that walking and exercise reduces your risk of breast cancer and colon cancer.

5) Walking Reduces Risk of Heart Disease and Stroke
Heart disease and stroke are among the top killers of both men and women. You can cut your risk of both in half by walking for 30-60 minutes a day.

6) Walking Reduces Diabetes Risk
Get out and walk for 30 minutes a day as your minimum daily requirement for health and to prevent Type 2 diabetes.

7) Walking Boosts Your Brain Power
A study of people over 60 funded by the National Council on Aging, published in the July 29, 1999 issue of Nature, found that walking 45 minutes a day at 16-minute mile pace increased the thinking skills of those over 60.

8) Walking Improves Mood and Relieves Stress
Walking and other exercise leads to the release of the body's natural happy drugs - endorphins.

9) Walking Can Prevent Erectile Dysfunction
What better reason for men to take a brisk two mile walk each day – a reduced risk of impotence from mid-life onward.

10) It's Easy to Get Started Walking
All you need is a pair of comfortable shoes and to get yourself out the door or onto the treadmill. You can reap the benefits of walking from doing several shorter walks or one longer walk during the day.

Appetizer...choose fruit

2008-04-24T07:05:00.000-07:00

Eat a high fiber fresh fruit as an appetizer….you’ll get your fruit servings in and you’ll it should help you lose weight by filling you up just a bit before a meal.

Raspberries, 8.4 grams/cup.
Kiwi, 6 grams/cup.
Apricots, 4 grams/cup.
Oranges, 4 grams/cup.
Pears, 4 grams/cup.
Apples, 3.4 grams/cup.

Canned Potatoes - Who knew?

2008-04-15T06:11:00.000-07:00

Canned potatoes seemed like a strange food (actually anything in a can seems a bit too processed to be good). But one day I was shopping and decided to try them. I openned the can and noticed that these little, prefectly peeled potatoes looked oddly familar.

I tossed the whole can with a bit of olive oil and some seasoning and roasted them....I popped one of these golden brown beauties into my mouth and I had a rush of memories! These are the same potatoes my grandmother served on Sundays with her roast when I was a child. I liked them back then and I really like them now.

These potatoes are an inexpensive convenience food that are low in calories and fat and therefore low in points! Check out the label. The ones I buy are 1 point per serving or 3 points for the whole can.

Serving suggestion:

2 cans of potatoes (14 oz each) drained and rinsed
2 tsp of canola or olive oil
1 clove of garlic, crushed
Salt and pepper to taste

Toss potatoes with oil and spices. Line a pan with foil. Toss potatoes onto the foil lined pan. Bake at 425 degrees for 25 minutes.

Good enough for company!

2008-03-11T07:50:00.001-07:00

“Discoveries are often made by not following instructions, by going off the main road, by trying the untried.”

~Frank Tyger

Bread Crumbs

2008-03-11T07:44:00.000-07:00

While I use bread crumbs in lots or dishes (especially for crunchy toppings) I have switched from using dried crumbs to fresh....here is why:

Bread crumbs – Dried vs. fresh

½ cup of dried crumbs = 4 – 6 pts
½ cup of fresh crumbs = 1 – 2 pts

To make 1/2 cup of fresh crumbs, tear up a piece of whole grain bread and toss it into your blender or food processor. A few pulses later you are ready to go!

(or how about oatmeal?) In meatballs and meatloaf use an equal amount of oats. Your dish will come out more moist and no one will realize you made a switch.

2008-03-02T19:31:00.001-08:00

Every healthy eating choice starts in your mind - not in your mouth.
- Author Unknown

Drink your milk servings!

2008-03-02T19:26:00.000-08:00

Milk is a good thing. In fact, drinking milk can help in your weight loss! Fat free milk actually helps pull undigested fat from your body...how cool is that?

If you make a smoothy you can get milk and fruit in at the same time! Who says you can't kill two birds wit one stone?

Try this treat for Breakfast or a snack. It is filling!

Chefkenneth’s mango lassi!

1 packet vanilla smoothie mix (Weight Watchers)
1 cup of ice
1 cup cold water
1 cup frozen mango

Blend like crazy in an electric blender.
Enjoy this 2pt drink! It is 24 oz of love!

Green Pea Hummus

2008-03-02T15:45:00.000-08:00

This is quite a treat! Unlike Hummus, this version does not have tahini in it. Tahini is the sesame paste used in hummus which is even more fat dense than peanut butter! This recipe eliminates the fat and adds green peas which give sweetness and a beautiful color.

2 cups frozen green peas
1 can (15 oz) chickpeas, drained (liquid reserved)
2 medium scallions, chopped
2 Tblsp fresh lemon juice
1 Tblsp olive oil, extra-virgin
3 medium garlic cloves, or more to taste
1 tsp ground cumin, or more to taste
1/2 tsp table salt, or more to taste
1/4 tsp cayenne pepper

Bring 2 cups of water to a boil in a small saucepan. Add green peas and return to a boil; simmer until tender, about 3 minutes. Drain, rinse under cold water and drain again.
Place peas and remaining ingredients in a food processor or blender; process until smooth. Serve dip immediately or cover and refrigerate up to 7 days.

Asian Style Corn Soup

2008-02-21T07:33:00.000-08:00

I love to eat soup all year long, but in the winter it is something I eat almost every day. Here is a soup that is easy (don't let the ingredients scare you) and has a bit of an exotic flavor. I find it very satisfying. It is a good soup to curb your appetite before a large dinner or to help you make it to the next meal.

4 ears corn (or 1 lb of frozen)
1 teaspoon canola oil
1 cup chopped yellow onion
4 cups water
2 cups vegetable broth
12 sprigs cilantro
5 (1/8-inch-thick) slices peeled fresh ginger
1 jalapeño pepper, seeded and quartered
1 to 2 fresh lemongrass stalks, including bulb end, smashed and coarsely chopped
2 garlic cloves, crushed
1 tablespoon thai fish sauce or soy sauce
2 tablespoons fresh lime juice
1/4 teaspoon salt

Thinly sliced lime (optional)
Thinly sliced jalapeño pepper (optional)

Cut corn kernels from ears of corn; set aside. Reserve cobs if using fresh corn.
Heat oil in a large saucepan over medium-high heat. Add onion to pan; sauté 5 minutes or until tender. Cut each cob (if using) into 3 pieces. Add cobs, 4 cups water, and next 6 ingredients (through garlic) to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes.
Strain broth through a colander into a bowl; discard solids. Add corn kernels, juice, fish or soy sauce and salt to broth; stir to blend. Return soup to pan; simmer 5 minutes or until hot.
Garnish with lime and jalapeño slices, if desired.

If a thicker soup is desired, puree half of the soup (the corn) in a blender before serving.

Don't Drink Your Calories in Juice - Eat Citrus!

2008-02-21T07:12:00.000-08:00

Winter is Citrus time...so go out and get some! Citrus, even though it is winter fruit, taste like sunshine. You can drink orange or grapefruit juice, but then all you get is water, sugar and some vitamins. If you actually eat the fruit you get all the fiber and it will fill you up much longer than the juice!

Here's some ways to enjoy the fruit:

1. Cut a few oranges into 8 wedges and throw them into a bowl in the fridge or into a baggy. Then just snack on the wedges during the day.

2. Get yourself a grapefruit knife. Cut your grapefruit in half (Indian River is the best grapefruit). Section the fruit with the knife. Drizzle 1 tsp of honey on each half. Place under the broiler a few minutes until it is hot and bubbling.
This makes a good breakfast treat or even a nice dessert.

3. Make some Sicilian orange salad. Cut the peel off an orange. Cut the orange flesh into slices or chuncks. Then season the orange with salt and fresh pepper. Drizzle with 1 tsp of extra virgin olive oil. Even kids like this salad. It can be served on a bed of lettuce if you want to dress it up.

Beware of these words on the menu!

2008-02-15T07:16:00.000-08:00

Certain words on any menu indicate high fat or hidden calories. Knowing these words can help you avoid these items. When you encounter these words, just pass the food by or ask for substitutions.

au gratin - In France this is the shape of an oval baking dish....here in the USA it means layered with cream and cheese
battered - Dipped in egg and flour (or beer or milk) and deep fried
beurre - French for butter. Usually this will indicate a sauce that has butter as its main ingredient
bisque - a soup made with butter, a tomato product and usually cream or milk
cream of - cream or milk and flour is used in the thickening
dipped - in what?
twice-baked - cooked once and then cheese, cream, sour cream, egg yolks or butter added and baked again
hollandaise - a sauce made from butter, egg yolk and a bit of lemon juice
just like mom’s - keep in mind it was mom's cooking that got you into this mess!
pan-fried, seared, roasted - all of these mean the dish started out in a pan with oil or butter to develop and outer crust
crusted - careful, the crust may be nuts or cheese
parmesan - the coating contains parmesan cheese and then is typically deep fried before it is baked off
sautéed - pan fried in clarified butter. Clarified butter is butter fat with the milk solids removed.
tempura - one of the few Japanese foods that is deep fried in a light (oil absorbing) batter

All of these might be temptations and may sound appealing. But look elsewhere on the menu for healthy and satisfying options.

Make your own tortilla chips!

2008-01-31T06:19:00.000-08:00

Tortilla chips are always a great snack, and they are especially good for dipping during a football game or movie!

I like to make my own so I can bake them instead of frying. I always use corn tortillas because I love the flavor and unlike flour tortillas, they are fat free! One whole corn tortilla is only 1 point!

Just take your tortillas and spray each one with cooking spray. Sprinkle with seasoning salt, sea salt, cumin, lime zest and / or garlic salt. Stack the tortillas and cut them into wedges (I like to cut each one into 8 wedges).

Place the wedges, in a single layer, on a sprayed baking sheet and pop them into a 400 degree oven for 7 minutes. Check to see if they are golden and crispy. If not, toss and bake a few more minutes.

Everyone will enjoy these as much as any you have had before! And for a special treat serve them with the 3 Layer dip below!

3 Layer Dip

2008-01-31T06:12:00.000-08:00

When I was young my mother used to make a 3 layer Mexican Dip. We ate it with loads of fried tortilla chips. I have updated this recipe to make meat free and lower points.

1 8 oz block of Fat Free cream cheese
1 15 oz can Fat Free refried beans
1 small jar of salsa
1 cup of taco or Mexican blend shredded cheese

Baked tortilla chips

Place cream cheese in a glass pie plate. Microwave 45 seconds. Spread across the bottom of the plate.
Mix 1/4 cup of salsa with the refried beans in a bowl. Spread the mixture over the cheese.
Sprinkle the top with the shredded cheese.
Heat the dip in the microwave for 5 minutes or bake in a 350 degree oven for 20 minutes, until the cheese is melted.

Get Pickled

2008-01-21T06:18:00.000-08:00

The two following recipes are for pickles. When you buy pickles in the store they are loaded with salt (that and vinegar are the main pickling ingredients). These do have salt, but just a fraction of store bought pickles. And even though there is a lot of sugar, it stays in the liquid and just flavors the pickles.

If the sugar is a worry for you, just replace some or all of it with Splenda.

Please give these easy recipes a try. You will love both of them and I am sure you will be making them again and again!

Enjoy!

Dilly (pickled) Beans

2008-01-21T06:15:00.000-08:00

This was my first adventure into pickling. It is so easy to do. And these go great with cocktails (especially bloody marys)!

2 qts water
1 Tablespoons salt
2 lbs green beans, whole and trimmend
2 Tablespoons salt
1 tsp mustard seed
1 tsp dried dill
1 tsp crushed red pepper
4 cloves garlic, bruised
2/3 cups sugar
2 cups vinegar
2 cups water

Bring 2 qts of water to a boil. Add the salt. Add the beans and cook 5 minutes or until tender crisp.
Drain off hot water and cool the beans. Pack cooled beans into a storage container (plastic or glass is fine) with a lid.
Combine vinegar, 2 cups of water, salt, sugar and remaining spices in a saucepan. Bring to a boil and simmer 2 minutes.
Pour over beans.
Allow to cool then refrigerate 1 day.

EASY Refrigerator Pickles

2008-01-21T06:11:00.000-08:00

I promise you will not be able to stop eating these. I realize there is sugar in this but very little is absorbed by the pickle so just enjoy!

6 cups thinly sliced pickling cucumbers (about 2 pounds)
2 cups thinly sliced onion (1 large)
1 1/2 cups white vinegar
3/4 cup sugar
3/4 teaspoon salt
1/2 teaspoon mustard seeds
1/2 teaspoon celery seeds
1/2 teaspoon ground turmeric
1/2 teaspoon crushed red pepper
1/4 teaspoon freshly ground black pepper
4 garlic cloves, thinly sliced

Place 3 cups cucumber in a medium glass bowl; top with 1 cup onion. Repeat procedure with the remaining 3 cups cucumber and remaining 1 cup onion.
Combine vinegar and remaining ingredients in a small saucepan; stir well. Bring to a boil; cook 1 minute. Pour over cucumber mixture; let cool. Cover and chill at least 4 days.

Note: Pickles may be stored in the refrigerator for up to one month.

Beans - they are good for your heart!

2008-01-13T11:18:00.000-08:00

Have you ever heard the rhyme "beans beans they're good for your heart; the more you eat the more you f*&t: the more you f*&t the better you feel; let's have beans at every meal!"?

Guess what? It is true. Well, they are good for your digestive track too! If you don't want colon polyps, beans should be your friends.

Worried about the gas? Try these things:

Rinse canned beans before cooking or eating them.
Pour off the soaking water for dry beans and use fresh for cooking.
Increase bean consumption gradually.
Offset the added fiber with plenty of fluids and exercise.

Here's an easy (5 pt per serving or core) bean dish to whip up!

Bolognese a la Beans (tomato braised beans)

1 14-ounce can white beans, rinsed, divided
4 teaspoons olive oil
1 small onion, chopped
1/2 cup chopped, carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
2 Tablespoons white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat pasta

1/4 cup freshly grated Parmesan cheese

1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.

2. Heat oil in a saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 2 minutes. Add tomatoes (with juices), 2 tablespoons parsley and the mashed beans. Bring to a simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.

3. Meanwhile, cook pasta in the boiling water until tender. Drain.

4. Divide the pasta among 4 bowls. Top with the sauce, sprinkle with Parmesan and the remaining parsley.

Note: To add additional flavor you can add a Tablespoon of Italian spice. This may also be served over polenta instead of pasta.

Velvet Vegetable Soup

2008-01-08T07:58:00.001-08:00

1 (3-4 pound) butternut squash
Cooking spray
1 large onion, cut into 8 wedges
2 large carrots, peeled and cut into chunks
1 large turnip, large dice (optional)
1 teaspoons canola oil
6 - 8 cups fat-free, chicken broth (or bullion)
1/3 cup apple juice concentrate
1 teaspoon curry powder
3/4 teaspoon salt (or more to taste)
white pepper to taste
1/8 teaspoon ground red pepper
1/2 teaspoon thyme (optional)

Preheat oven to 425°.

Peel squash; cut in half and discard seeds and membranes. Cut squash into large chunks.
Toss all the vegetables with a teaspoon of canola oil.
Place squash, and vegetables on a jelly-roll pan or roasting pan coated with cooking spray.
Bake at 425° for 45 minutes or until squash and onion are tender.
Place vegetables in a Dutch oven (stock pot). Stir in broth and the remaining ingredients (bring to a boil. Reduce heat; simmer 15 minutes or until completely tender.
Place half of squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl or pot. Repeat procedure with remaining squash mixture.
Cook over medium heat 5 minutes or until thoroughly heated.

Adjust seasonings.

Yield: 10 servings - only 1 point each

Going Green - skip the bottled water

2008-01-08T07:44:00.000-08:00

Chicago chefs are going green. No more bottled water! That's right. The bottle that your water comes in requires 3X the water in the bottle to create that plastic bottle. Also the bottle is a petroleum product which creates harmful pollution in it's processing as well as requiring precious oil in it's creation.

The water from our taps in the United States is among the best in the world. The water in those bottles we buy may be (not even guaranteed) filtered. But we can filter our own water and use the same bottle over and over.

Since I try to have 6 8 oz servings of water everyday (or more) I use a Weight Watchers 24 oz bottle and fill it twice each day. That way I eliminate the waste of 3 plastic bottles each day; or 21 bottles a week; or 90 bottles a month; or 1095 bottles a year.

Even if I recycle that many bottles, the recycling process requires energy too. And we, at least in Chicago, have no proof or reason to believe recycling is actually occuring.

Micro - Baked Potatoes

2007-12-31T06:06:00.001-08:00

I love potatoes any way you make them. Although they are a high-glycemic-index carb, potatoes are a good source of vitamin C, potassium, and phenols like quercetin aned may even fight off liver cancer! That's a load of goodness!

They are also low in calories and very filling (not to mention cheap). I don't eat them everyday, but I do use them for quick meals and to fill the occasional hunger void I am feeling.

A a while ago I posted a recipe for a soup with beans and corn (Taco Soup). I will often micro - bake a small potato (2 pts) and cover it with a cup of the heated taco soup (1 pt). This is a good lunch or quick dinner on the run that fills me up and stays with me!

To micro-bake:
Scrub the potato (because you will want to eat the skin).

Poke through the skin in a few places.
Preheat oven to 425 degrees.
Place potato in microwave and cook on high for 3 1/2 minutes.
Place potato in oven and cook for 7 - 10 minutes in the center rack.
Slit open and enjoy.

High Fiber Waffles

2007-12-19T12:02:00.000-08:00

I get asked for this recipe all the time. This makes great company breakfast or for a holiday morning. Two waffle squares withour syrup is only 3 points.

Preheat your waffle iron and spray it with cooking spray right before you fill it with batter.

1/2 cup whole wheat flour
1/2 cup AP flour
1/2 cup cornmeal
1/2 cup oatmeal, ground (in your blender)
1 Tablespoon baking powder
1/4 tsp salt
2 egg whites (or one whole egg)
2 cups buttermilk
1 tsp vanilla

Mix al dry ingredients. Make a well in the center. Pour wet into the well and mix well.
Bake in your waffle iron.