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cybergranny

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  1. For dehydrated fruits, I was told by me WW leader that you count them as you would other store bought dried fruits like raisins,craisins, or apricots, etc. They are 2 points per 1/3 cup. As for the veggies, as long as you aren't adding calories to them by soaking them in a sugar solution first, you count 1/3 cup as a serving and they are still zero points if they are a zero point vegetable.
  2. Seems that folks use the sides thread or the miscellaneous thread for salads and dressings.
  3. You're welcome Donna. I like Chinese too but the sodium is a killer for me! I really try to do more than just lower the fat and calories and sometimes, there are some keepers!
  4. Good morning buddies. As I promised, here are some new recipes. I went through some Taste of Home and their Light and Easy magazines to find recipes that could be further lightened without compromising the flavor of the dish. Here is what I came up with. * Exported from MasterCook * 14-Karat Cake Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Splenda 1/3 cup sugar 1 egg 4 egg whites 1/2 cup applesauce, unsweetened 1/3 cup Butter Buds® -- liquid 1 cup all-purpose flour 1 cup whole wheat flour 1 1/2 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cinnamon 1/2 teaspoon ground allspice 1/4 teaspoon ground cloves 3 cups carrots -- shredded 1/2 cup raisins -- golden 6 ounces Neufchatel cheese 1 tablespoon butter -- softened 1/2 teaspoon vanilla extract 2 cups powdered sugar In a mixing bowl, combine the first six ingredients until smooth. Combine the flours, baking soda, salt and spices; add to the egg mixture and mix well. Stir in carrots and raisins. Pour into a 13-in. x 9-in. x 2-in. baking pan coated with nonstick cooking spray. Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. For frosting, in a mixing bowl, beat the cream cheese, butter and vanilla until smooth. Beat in sugar. Frost the cake. Sprinkle with walnuts. Refrigerate. Description: "This is a simple and light version of carrot cake." Per Serving (excluding unknown items): 221 Calories; 4g Fat (16.2% calories from fat); 5g Protein; 43g Carbohydrate; 2g Dietary Fiber; 25mg Cholesterol; 426mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates. NOTES : 4 points per serving. * Exported from MasterCook * Antipasto Tossed Salad Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups zucchini -- halved and thinly sliced 1 1/2 cups cauliflower -- broken into flowerettes 1/4 cup green onions -- thinly sliced 1 cup Italian salad dressing, low calorie 1 tablespoon lemon juice 12 cups romaine lettuce leaves -- torn 2 medium tomatoes -- cut into wedges 4 large mushrooms -- thinly sliced 4 ounces salami, beef -- julienned 4 ounces provolone cheese -- julienned 2 1/4 ounces olives -- drained and sliced 1 cup croutons 1/4 cup Parmesan cheese -- shredded In a bowl, combine the zucchini, cauliflower and onions. Combine the salad dressing and lemon juice; pour over vegetables and toss to coat. Cover and refrigerate for at least 4 hours. Just before serving, combine the romaine, tomatoes, mushrooms, salami, provolone and olives in a serving bowl. Add marinated vegetables; toss to coat. Top with the croutons and Parmesan cheese. Per Serving (excluding unknown items): 111 Calories; 6g Fat (46.7% calories from fat); 7g Protein; 9g Carbohydrate; 4g Dietary Fiber; 11mg Cholesterol; 354mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. NOTES : 2 points per 1 cup serving. This one is really good. I eat it sometimes for either lunch or a very light supper and have two servings for 4 points. * Exported from MasterCook * Apple Thyme Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons apple juice 6 tablespoons lemon juice 4 1/2 teaspoons cider vinegar 1 teaspoon canola oil 1 1/2 teaspoons dried thyme 12 ounces chicken breasts, no skin, no bone, R-T-C 2 medium apples -- peeled and quartered 1 tablespoon honey SAUCE: 2 teaspoons cornstarch 1/4 teaspoon dried thyme 3/4 cup apple juice In a bowl, combine the first five ingredients; mix well. Pour half of the marinade into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours. Cover and refrigerate remaining marinade. Coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade from chicken. Dip apples in reserved marinade; set aside. Combine the honey with the remaining marinade. Grill chicken, covered, over medium heat for 4-6 minutes on each side or until juices run clear, basting frequently with the honey marinade. Grill apples, uncovered, for 3-5 minutes, basting and turning frequently or until lightly browned. In a saucepan, combine the cornstarch, thyme and apple juice until blended. Bring to a boil; cook and stir for 2 minutes or until thickened. Slice the grilled apples; stir into sauce. Serve with chicken. Per Serving (excluding unknown items): 213 Calories; 4g Fat (15.3% calories from fat); 19g Protein; 27g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 48mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates. NOTES : 4 points per serving. * Exported from MasterCook * Applesauce Cake Recipe By : Serving Size : 9 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1/2 cup Splenda 1/4 cup sugar 1/4 cup cornstarch 1 teaspoon ground cinnamon 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cloves 1/2 cup applesauce, unsweetened 1/4 cup water 1/4 cup yogurt, skim milk 3 egg whites -- beaten 1/4 cup raisins 1/2 teaspoon almond extract DRIZZLE: 1/4 cup powdered sugar 1 teaspoon water In a large bowl, combine the first eight ingredients. Combine the applesauce, water, yogurt, egg whites and almond extract. stir into the dry ingredients just until moistened. Fold in raisins. Pour into a greased 8-in. square baking dish. Bake at 350° for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. For drizzle, in a bowl, whisk confectioners' sugar and water until smooth. Drizzle over cake. Per Serving (excluding unknown items): 116 Calories; trace Fat (1.9% calories from fat); 3g Protein; 25g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 122mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates. NOTES : 2 points per serving. This cake is so good and so filling and moist. I like to bake it and cut and wrap it in individual servings and freeze it for when I want something low points but sweet. * Exported from MasterCook * Asian Linguine Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces linguine -- uncooked 1/3 cup soy sauce, low sodium 1/4 cup water 2 tablespoons lemon juice 1 1/2 teaspoons sesame oil 2 medium carrots -- julienned 1/2 medium red pepper -- julienned 1 1/2 teaspoons olive oil -- divided 1/2 cup snow peas 1 clove garlic -- minced 1 small zucchini -- julienned 1/2 cup bean sprouts -- canned 1 green onion -- julienned Cook linguine according to package directions; drain and place in a large serving bowl. In a small bowl, whisk the soy sauce, water, lemon juice and sesame oil. Refrigerate 1/4 cup for dressing. Pour remaining mixture over hot linguine; toss to coat evenly. In a large nonstick skillet or wok coated with nonstick cooking spray, stir-fry carrots and red pepper in 3/4 teaspoon olive oil for 2 minutes. Add snow peas and garlic; stir-fry 2 minutes longer. Add to linguine. Stir-fry the zucchini, bean sprouts and onion in remaining olive oil for 2 minutes; add to linguine mixture. Cover and refrigerate for at least 2 hours. Just before serving, add dressing and toss to coat. Per Serving (excluding unknown items): 145 Calories; 2g Fat (13.9% calories from fat); 5g Protein; 26g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 410mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 1/2 Fat. NOTES : 3 points per serving. Not quite lo-mein, but you can't beat the lower sodium and points than you would get from take-out!
  5. Hello everybuddy! I am on a real kick here so check out these four recipes. The potato chowder is excellent and so is the fish! * Exported from MasterCook * Asparagus Chicken Fricassee Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup flour 1 teaspoon salt -- optional 1/2 teaspoon paprika 16 ounces chicken breast, no skin, no bone, R-T-C -- 4 breast halves 2 tablespoons vegetable oil 2 cups chicken broth, ff, reduced sodium -- divided 1 teaspoon dill weed 3/4 pound asparagus -- trimmed and cut into 1-1/2-inch pieces Hot cooked noodles -- optional In a bowl, combine flour, salt if desired and paprika; set 2 tablespoons aside. Coat chicken with remaining flour mixture. In a large skillet, brown chicken in oil. Combine 1-3/4 cups broth and dill; pour over chicken. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Add the asparagus; cover and simmer for 8 minutes longer or until asparagus is almost tender. Meanwhile, combine remaining broth and reserved flour mixture until smooth. Remove chicken and keep warm. Stir flour mixture into asparagus mixture; bring to a boil. Cook and stir for 2 minutes. serve the chicken and sauce over noodles if desired. Per Serving (excluding unknown items): 244 Calories; 10g Fat (37.4% calories from fat); 27g Protein; 10g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 595mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. NOTES : This recipe is 6 points per serving WITHOUT the noodles. I opt for a nice salad and double up on the asparagus in the recipe. * Exported from MasterCook * Autumn Chicken Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces chicken breast, no skin, no bone, R-T-C 1/2 cup cranberry sauce -- with whole berries 1 tablespoon brown sugar 1 tablespoon soy sauce, low sodium 1 1/2 teaspoons lemon juice 1/4 teaspoon ground mustard 1/4 teaspoon ground ginger 1/2 teaspoon garlic -- minced In a nonstick skillet coated with nonstick cooking spray, brown chicken on both sides. Place in a 1-qt. baking dish coated with nonstick cooking spray. Combine the remaining ingredients; pour over chicken. Cover and bake at 350° for 25-30 minutes or until a meat thermometer reads 170°. Per Serving (excluding unknown items): 263 Calories; 3g Fat (10.5% calories from fat); 26g Protein; 33g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 382mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates. NOTES : 5 points per serving. * Exported from MasterCook * Baked Parmesan Fish Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Parmesan cheese -- grated 2 tablespoons flour 1/2 teaspoon paprika 1/4 teaspoon salt 1/8 teaspoon pepper 1 egg 2 tablespoons milk, skim 16 ounces orange roughy fillets -- 4 fillets In a shallow bowl, combine the Parmesan cheese, flour, paprika, salt and pepper. In another bowl, beat egg and milk. Dip fish fillets into egg mixture, then coat with the Parmesan mixture. Arrange in a greased 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork. Per Serving (excluding unknown items): 146 Calories; 4g Fat (26.6% calories from fat); 22g Protein; 4g Carbohydrate; trace Dietary Fiber; 81mg Cholesterol; 350mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Non-Fat Milk; 1/2 Fat. NOTES : 3 points per serving and this is really good! You can sub any firm fleshed fillet. * Exported from MasterCook * Cheddar Potato Chowder Recipe By : Serving Size : 7 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 2 cups red potatoes -- unpeeled and diced 1 cup carrot -- diced 1/2 cup celery -- diced 1/4 cup onion -- chopped 1 teaspoon salt 1/4 teaspoon pepper 1/4 cup flour 1 cup half-and-half, fat free 1 cup milk, skim 2 cups cheddar cheese, lowfat -- shredded 1 cup ham slice, extra lean -- cubed In a Dutch oven, combine the first seven ingredients. Bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until tender. Meanwhile, place flour in a large saucepan; gradually whisk in milk. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Remove from the heat. Add cheese; stir until melted. Stir the ham and the cheese sauce into undrained vegetables; stir until combined. Per Serving (excluding unknown items): 197 Calories; 4g Fat (20.0% calories from fat); 17g Protein; 20g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 1056mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 0 Fat. NOTES : 4 points per serving. This is really, really good and the portions are large!
  6. Hello everybuddy! I am on a real kick here so check out these four recipes. The potato chowder is excellent and so is the fish! * Exported from MasterCook * Asparagus Chicken Fricassee Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup flour 1 teaspoon salt -- optional 1/2 teaspoon paprika 16 ounces chicken breast, no skin, no bone, R-T-C -- 4 breast halves 2 tablespoons vegetable oil 2 cups chicken broth, ff, reduced sodium -- divided 1 teaspoon dill weed 3/4 pound asparagus -- trimmed and cut into 1-1/2-inch pieces Hot cooked noodles -- optional In a bowl, combine flour, salt if desired and paprika; set 2 tablespoons aside. Coat chicken with remaining flour mixture. In a large skillet, brown chicken in oil. Combine 1-3/4 cups broth and dill; pour over chicken. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Add the asparagus; cover and simmer for 8 minutes longer or until asparagus is almost tender. Meanwhile, combine remaining broth and reserved flour mixture until smooth. Remove chicken and keep warm. Stir flour mixture into asparagus mixture; bring to a boil. Cook and stir for 2 minutes. serve the chicken and sauce over noodles if desired. Per Serving (excluding unknown items): 244 Calories; 10g Fat (37.4% calories from fat); 27g Protein; 10g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 595mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. NOTES : This recipe is 6 points per serving WITHOUT the noodles. I opt for a nice salad and double up on the asparagus in the recipe. * Exported from MasterCook * Autumn Chicken Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces chicken breast, no skin, no bone, R-T-C 1/2 cup cranberry sauce -- with whole berries 1 tablespoon brown sugar 1 tablespoon soy sauce, low sodium 1 1/2 teaspoons lemon juice 1/4 teaspoon ground mustard 1/4 teaspoon ground ginger 1/2 teaspoon garlic -- minced In a nonstick skillet coated with nonstick cooking spray, brown chicken on both sides. Place in a 1-qt. baking dish coated with nonstick cooking spray. Combine the remaining ingredients; pour over chicken. Cover and bake at 350° for 25-30 minutes or until a meat thermometer reads 170°. Per Serving (excluding unknown items): 263 Calories; 3g Fat (10.5% calories from fat); 26g Protein; 33g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 382mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates. NOTES : 5 points per serving. * Exported from MasterCook * Baked Parmesan Fish Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Parmesan cheese -- grated 2 tablespoons flour 1/2 teaspoon paprika 1/4 teaspoon salt 1/8 teaspoon pepper 1 egg 2 tablespoons milk, skim 16 ounces orange roughy fillets -- 4 fillets In a shallow bowl, combine the Parmesan cheese, flour, paprika, salt and pepper. In another bowl, beat egg and milk. Dip fish fillets into egg mixture, then coat with the Parmesan mixture. Arrange in a greased 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork. Per Serving (excluding unknown items): 146 Calories; 4g Fat (26.6% calories from fat); 22g Protein; 4g Carbohydrate; trace Dietary Fiber; 81mg Cholesterol; 350mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Non-Fat Milk; 1/2 Fat. NOTES : 3 points per serving and this is really good! You can sub any firm fleshed fillet. * Exported from MasterCook * Cheddar Potato Chowder Recipe By : Serving Size : 7 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 2 cups red potatoes -- unpeeled and diced 1 cup carrot -- diced 1/2 cup celery -- diced 1/4 cup onion -- chopped 1 teaspoon salt 1/4 teaspoon pepper 1/4 cup flour 1 cup half-and-half, fat free 1 cup milk, skim 2 cups cheddar cheese, lowfat -- shredded 1 cup ham slice, extra lean -- cubed In a Dutch oven, combine the first seven ingredients. Bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until tender. Meanwhile, place flour in a large saucepan; gradually whisk in milk. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Remove from the heat. Add cheese; stir until melted. Stir the ham and the cheese sauce into undrained vegetables; stir until combined. Per Serving (excluding unknown items): 197 Calories; 4g Fat (20.0% calories from fat); 17g Protein; 20g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 1056mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 0 Fat. NOTES : 4 points per serving. This is really, really good and the portions are large!
  7. This is another recipe requested by a buddy. For this one, I would choose to make it 6 servings and top it with lots of lettuce and tomatoes for a filling meal and fewer points. * Exported from MasterCook * Mexican Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. ground turkey 1 pkt. taco seasoning mix 1/2 tsp. garlic powder 1 tbsp. minced onion -- or 1/2 onion, diced 16 oz. tomato sauce 1 cup sour cream, ff 1 cup cottage cheese, lowfat 3 chiles -- canned seeded and chopped (3 to 4) 1/2 package tortilla chips -- (from a 6 1/2 ounce size bag) 1 1/3 cups cheddar cheese, lowfat Saute turkey in skillet until pink disappears and the meat is crumbly. Drain excess fat. Add onion, garlic salt, seasoning mix, and tomato sauce. Combine dairy sour cream and cottage cheese with green chilies in a blender and whir until blended. Crush tortilla chips slightly, reserve a few whole for a garnish. Place one-half of the chips in the bottom of well-buttered 2 1/2 qt. casserole. Or coat with a spray (Pam). Add half the meat mixture, cover with one-half the sour cream mixture, sprinkle with half the grated cheese. Repeat layers. Bake uncovered in a 350°F oven for 30 to 35 minutes. Per Serving (excluding unknown items): 255 Calories; 9g Fat (33.1% calories from fat); 27g Protein; 15g Carbohydrate; 2g Dietary Fiber; 67mg Cholesterol; 883mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. NOTES : 5 points if you make 6 servings; 8 points if you make 4 servings.
  8. A buddy asked me to find this recipe. I hope this is similar to the one you had. * Exported from MasterCook * Cucumbers in Vinegar Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1/2 cup white vinegar 1 1/2 cups cucumbers -- sliced thinly 1/2 cup onion -- sliced thinly (about one small onion) 2 cloves garlic -- sliced thinly 1 teaspoon caraway seeds -- or fennel seeds or use 1 tablespoon fresh dill, chopped finely Place cucumbers, garlic, onion, and herb of choice in a bowl with a cover. Combine vinegar and water and pour over the cucumber mixture. Add salt and pepper to taste and chill overnight for best results. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 21 Calories; trace Fat (5.9% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : Per 1/2 cup serving, 0 points. Per 1 cup serving, 1 points.
  9. Good morning buddies. As I promised, here are some new recipes. I went through some Taste of Home and their Light and Easy magazines to find recipes that could be further lightened without compromising the flavor of the dish. Here is what I came up with. * Exported from MasterCook * 14-Karat Cake Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Splenda 1/3 cup sugar 1 egg 4 egg whites 1/2 cup applesauce, unsweetened 1/3 cup Butter Buds® -- liquid 1 cup all-purpose flour 1 cup whole wheat flour 1 1/2 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cinnamon 1/2 teaspoon ground allspice 1/4 teaspoon ground cloves 3 cups carrots -- shredded 1/2 cup raisins -- golden 6 ounces Neufchatel cheese 1 tablespoon butter -- softened 1/2 teaspoon vanilla extract 2 cups powdered sugar In a mixing bowl, combine the first six ingredients until smooth. Combine the flours, baking soda, salt and spices; add to the egg mixture and mix well. Stir in carrots and raisins. Pour into a 13-in. x 9-in. x 2-in. baking pan coated with nonstick cooking spray. Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. For frosting, in a mixing bowl, beat the cream cheese, butter and vanilla until smooth. Beat in sugar. Frost the cake. Sprinkle with walnuts. Refrigerate. Description: "This is a simple and light version of carrot cake." Per Serving (excluding unknown items): 221 Calories; 4g Fat (16.2% calories from fat); 5g Protein; 43g Carbohydrate; 2g Dietary Fiber; 25mg Cholesterol; 426mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates. NOTES : 4 points per serving. * Exported from MasterCook * Antipasto Tossed Salad Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups zucchini -- halved and thinly sliced 1 1/2 cups cauliflower -- broken into flowerettes 1/4 cup green onions -- thinly sliced 1 cup Italian salad dressing, low calorie 1 tablespoon lemon juice 12 cups romaine lettuce leaves -- torn 2 medium tomatoes -- cut into wedges 4 large mushrooms -- thinly sliced 4 ounces salami, beef -- julienned 4 ounces provolone cheese -- julienned 2 1/4 ounces olives -- drained and sliced 1 cup croutons 1/4 cup Parmesan cheese -- shredded In a bowl, combine the zucchini, cauliflower and onions. Combine the salad dressing and lemon juice; pour over vegetables and toss to coat. Cover and refrigerate for at least 4 hours. Just before serving, combine the romaine, tomatoes, mushrooms, salami, provolone and olives in a serving bowl. Add marinated vegetables; toss to coat. Top with the croutons and Parmesan cheese. Per Serving (excluding unknown items): 111 Calories; 6g Fat (46.7% calories from fat); 7g Protein; 9g Carbohydrate; 4g Dietary Fiber; 11mg Cholesterol; 354mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. NOTES : 2 points per 1 cup serving. This one is really good. I eat it sometimes for either lunch or a very light supper and have two servings for 4 points. * Exported from MasterCook * Apple Thyme Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons apple juice 6 tablespoons lemon juice 4 1/2 teaspoons cider vinegar 1 teaspoon canola oil 1 1/2 teaspoons dried thyme 12 ounces chicken breasts, no skin, no bone, R-T-C 2 medium apples -- peeled and quartered 1 tablespoon honey SAUCE: 2 teaspoons cornstarch 1/4 teaspoon dried thyme 3/4 cup apple juice In a bowl, combine the first five ingredients; mix well. Pour half of the marinade into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours. Cover and refrigerate remaining marinade. Coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade from chicken. Dip apples in reserved marinade; set aside. Combine the honey with the remaining marinade. Grill chicken, covered, over medium heat for 4-6 minutes on each side or until juices run clear, basting frequently with the honey marinade. Grill apples, uncovered, for 3-5 minutes, basting and turning frequently or until lightly browned. In a saucepan, combine the cornstarch, thyme and apple juice until blended. Bring to a boil; cook and stir for 2 minutes or until thickened. Slice the grilled apples; stir into sauce. Serve with chicken. Per Serving (excluding unknown items): 213 Calories; 4g Fat (15.3% calories from fat); 19g Protein; 27g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 48mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates. NOTES : 4 points per serving. * Exported from MasterCook * Applesauce Cake Recipe By : Serving Size : 9 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1/2 cup Splenda 1/4 cup sugar 1/4 cup cornstarch 1 teaspoon ground cinnamon 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cloves 1/2 cup applesauce, unsweetened 1/4 cup water 1/4 cup yogurt, skim milk 3 egg whites -- beaten 1/4 cup raisins 1/2 teaspoon almond extract DRIZZLE: 1/4 cup powdered sugar 1 teaspoon water In a large bowl, combine the first eight ingredients. Combine the applesauce, water, yogurt, egg whites and almond extract. stir into the dry ingredients just until moistened. Fold in raisins. Pour into a greased 8-in. square baking dish. Bake at 350° for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. For drizzle, in a bowl, whisk confectioners' sugar and water until smooth. Drizzle over cake. Per Serving (excluding unknown items): 116 Calories; trace Fat (1.9% calories from fat); 3g Protein; 25g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 122mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates. NOTES : 2 points per serving. This cake is so good and so filling and moist. I like to bake it and cut and wrap it in individual servings and freeze it for when I want something low points but sweet. * Exported from MasterCook * Asian Linguine Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces linguine -- uncooked 1/3 cup soy sauce, low sodium 1/4 cup water 2 tablespoons lemon juice 1 1/2 teaspoons sesame oil 2 medium carrots -- julienned 1/2 medium red pepper -- julienned 1 1/2 teaspoons olive oil -- divided 1/2 cup snow peas 1 clove garlic -- minced 1 small zucchini -- julienned 1/2 cup bean sprouts -- canned 1 green onion -- julienned Cook linguine according to package directions; drain and place in a large serving bowl. In a small bowl, whisk the soy sauce, water, lemon juice and sesame oil. Refrigerate 1/4 cup for dressing. Pour remaining mixture over hot linguine; toss to coat evenly. In a large nonstick skillet or wok coated with nonstick cooking spray, stir-fry carrots and red pepper in 3/4 teaspoon olive oil for 2 minutes. Add snow peas and garlic; stir-fry 2 minutes longer. Add to linguine. Stir-fry the zucchini, bean sprouts and onion in remaining olive oil for 2 minutes; add to linguine mixture. Cover and refrigerate for at least 2 hours. Just before serving, add dressing and toss to coat. Per Serving (excluding unknown items): 145 Calories; 2g Fat (13.9% calories from fat); 5g Protein; 26g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 410mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 1/2 Fat. NOTES : 3 points per serving. Not quite lo-mein, but you can't beat the lower sodium and points than you would get from take-out!
  10. Hi everyone. As many of you know, I find a lot of helpful articles on the web and try to share them. For those of you who don't know, I tend to editoralize by adding little notes italicized in red. I hope you will enjoy this one! Fiber: The Ingredient of Successful Diets 29 ways to plant more "good carbs" into your dietFrom Stealth Health Fantastic Fiber Virtually every weight-loss program -- be it Atkins, South Beach, Weight Watchers, or Dr. Dean Ornish's -- welcomes "good carbs" as part of a healthy, lean, long-term diet. In the lexicon of weight loss, the term "good carbs" refers to complex carbohydrates. These are foods like whole grains, nuts, beans, and seeds that are composed largely of complex sugar molecules that require lots of time and energy to digest into the simple sugars your body needs for fuel. One of the biggest benefits of foods rich in complex carbs is that they also contain large amounts of fiber. Fiber, in basic terms, is the indigestible parts of plant foods. It is the husk on the grain of wheat, the thin strands in celery, the crunch in the apple, the casings on edible seeds. Fiber protects you from heart disease, cancer, and digestive problems. Depending on the type of fiber (yes, there are more than one!), it lowers cholesterol, helps with weight control, and regulates blood sugar. Bottom line: This is one nutrient you don't want to miss. Yet the average American gets just 12-15 grams of fiber a day -- far below the recommended 25-30 grams. And that was before so many of us started cutting carbs for weight loss -- and cutting fiber in the bargain. Here's how to sneak "good carbs" and extra fiber into your daily diet with a minimum of effort. 1. Eat cereal every day for breakfast. Ideally, aim for a whole grain, unsweetened cereal with at least 4 grams of fiber a serving. Just eating any cereal might be enough, however. A University of California study found that cereal eaters tend to eat more fiber and less fat than non-cereal eaters. Healthy, high-fiber cereals you might want to consider include Kellogg's All-Bran Original, Kashi GOLEAN, and Kellogg's Raisin Bran. I don't eat cereal every day but when I do it is Kashi GOLEAN 2. Eat two apples every day. Not just to keep the doctor away, but because apples are a good source of pectin, a soluble fiber that contributes to a feeling of fullness and digests slowly. A 1997 study published in the Journal of the American College of Nutrition found that 5 grams of pectin was enough to leave people feeling satisfied for up to four hours. Okay, I don't do this either! Too expensive for me but I do eat apples regularly. 3. Make a yogurt mix every Wednesday for breakfast. Take one container of yogurt and mix in 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries for a whopping 12.2 grams of fiber -- nearly half your daily allowance! This is a great idea! I guess I will have to try it once a week. 4. Make baby carrots and broccoli florets dipped into low-fat ranch dressing your afternoon snack three days a week. You'll fill up the empty afternoon space in your tummy while getting about 5 grams of fiber in each cup of veggies. Hmmm, I actually do this one! Several times a week in fact and I sometimes sub cauliflower or cukes for one of the veggies. 5. Keep a container of gorp in your car and office for the munchies. Mix together peanuts, raisins, a high-fiber cereal like All-Bran, and some chocolate-covered soy nuts. Allow yourself one handful for a sweet, yet high-fiber, snack. This is a very nice idea but since it contains mostly things that I can't have (nuts and seeds) due to my digestive disorder, I will let the rest of you try it. Mix it Up 6. Switch to whole grain crackers. You'd never think a tiny cracker can make a difference, but one regular whole wheat cracker has 1/2 gram of fiber. Ten crackers give you 5 grams of fiber. So next time, spread your peanut butter on whole grain crackers (look for brands that proclaim they're trans-fat-free) instead of bread for a different taste treat. If I eat crackers, they are Kashi brand and whole grain anyway. 7. Mix your regular cereal with the high-test stuff. Okay, we'll be honest. We wouldn't want to face an entire bowl of All-Bran either. But just 1/3 cup packs a walloping 8.5 grams of fiber. Mix it with an equal amount of Apple Cinnamon Cheerios and you'll barely know it's there (but you will be one-third of the way to your daily fiber intake). Check out the Nature's Path brands, which offer several truly delicious, high-fiber choices. 8. Add kidney beans or chickpeas to your next salad. A quarter cup adds an additional 5 grams of dietary fiber, notes Lisa Andrews, R.D., a nutritionist at the VA Medical Center in Cincinnati. I don't like kidney beans but I do on occasion use chickpeas (or garbanzos) in salads. 9. Make sure that the first ingredient in whole grain products has the word "whole" in it, as in "whole wheat," or "whole grain." If it says multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, unbromated wheat or enriched wheat, it's not whole wheat, and thus is lacking some of the vitamins and minerals, not to mention fiber, of whole grains. I hope all my BCB buddies are savvy enough to already know this one! 10. Every week, try one "exotic" grain. How about amaranth, bulgur, or wheatberries? Most are as simple to fix as rice, yet packed with fiber and flavor. Mix in some steamed carrots and broccoli, toss with olive oil and a bit of Parmesan or feta cheese, maybe throw in a can of tuna or a couple of ounces of cut-up chicken, and you've got dinner. Or serve as a side dish to chicken or fish. Make sure all grains you try are whole grains. I did this til I ran out of grains to try and was amazed at how many I actually likes. Gives you a whole new repotoire of side dishes! 11. Once a week, make pearl barley (which doesn't require any soaking before cooking) as a side dish. One cup sports 10 grams of fiber, nearly half your daily allotment. I do this much more often than once a week because I love barley. I use a lot more in the winter though. 12. Sneak in oatmeal. Use regular oatmeal in place of bread crumbs for meat loaf and meatballs, sprinkle it atop casseroles and ice cream, bake it into cookies and muffins, and add it to homemade breads and cakes. I always have a batch of baked oatmeal (the CORE variety) on hand and have it as a quick breakfast, an out-and-about treat or with a cup of herbal tea as a night time snack. 13. Use whole wheat bread to make your lunchtime sandwich every day. Even Subway and other such sandwich shops offer whole wheat options for lunchtime munching. If you want to gradually break into the whole wheat club, use whole wheat bread as the bottom slice of your sandwich and regular bread as the top layer, suggests Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University's Sargent College. Eventually, make the whole switch to whole grains. I am such a bread hound that I try to make wraps with lettuce leaves when I can and use whole grain one point english muffins the rest of the time. I save a 'splurge' for a good bread once a week. Stealthy Switches 14. Every week, switch from a white food to a brown food. So instead of instant white rice, you switch to instant brown rice. Instead of regular pasta, you switch to whole wheat pasta. Similarly, whole wheat pitas instead of regular, whole wheat burritos instead of corn, whole wheat couscous instead of regular. Within two months, you should be eating only whole grains, and should have increased your daily fiber consumption by an easy 10 grams without radically changing your diet! 15. Spread your sandwich with 1/2 cup hummus. Bam! You just got 7.5 grams of fiber in a tasty package. Lay some spinach leaves and a tomato slice atop for another couple of grams. 16. Make beans a part of at least one meal a day. They're packed with fiber (15 grams in just a cup of black beans) and, since they come canned, so easy to use. Just rinse before using to remove excess sodium. Here are some tips for getting your beans: Puree a can of cannelloni beans for a tasty dip. Add 2 cloves garlic and a tablespoon each of lemon juice and olive oil to the blender. Use as a dip for veggies and whole grain crackers. Spread nonfat refried beans on a whole wheat burrito and sprinkle with chopped chicken and shredded cheese. Use 1/2 cup black beans and salsa as a filling for your morning omelet. Make a bean salad with canned black beans, fresh or frozen corn kernels, chopped cilantro, chopped onion, and chopped tomato. Drizzle with olive oil and a dash of vinegar, salt, and pepper. Make your own special chili pizza. Top a prepared (whole wheat) pizza crust with some kidney beans, shredded cheese, and ground turkey cooked with chili flavorings. Start serving edamame (soybeans) as a side dish. You'll get 4 grams of fiber in 2/3 cup of the sweet legumes, not to mention the cancer-fighting phytonutrients inherent in soy. 17. Add pureed cauliflower to mashed potatoes. You won't taste a difference, but you will get some extra fiber, say the nutrition twins, Tammy Lakatos Shames, R.D., and Lyssie Lakatos, R. D. The two are the authors of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. 18. Have a beet salad for dinner. These bright red veggies have virtually no fat, no cholesterol, no sodium, quite a bit of potassium, and 2 grams of fiber. Try roasting whole, peeled beets for 45 minutes, chilling, then dicing into a summer salad. 19. Make rice pudding for dessert tonight. Only instead of white rice, use brown to, as Emeril would say, "kick it up a notch." All of the above are ideas that most of us use already. Little Extras 20. Snack on popcorn. The microwave variety works just fine, but we prefer air-popped popcorn without the oil. Each cup of popcorn delivers 1.2 grams of fiber. 21. Switch to whole wheat flour when baking. You can start by going half and half, eventually using only whole wheat flour for all your cooking needs. 22. Throw some flaxseeds, wheat germ, or other high-fiber add-ins into batter. They add crunch to your cookies, muffins, and breads -- and loads of fiber. 23. Eat the skin of your baked and sweet potatoes. Eating baked potatoes with the skin instead of mashed ups the fiber at least 3 grams (depending on the size of the potato). 24. Start every dinner with a mixed green salad. Not only will it add fiber, but with a low-calorie vinaigrette dressing, it will partially fill you up with very few calories, and thus offers great benefits in weight loss/control. 25. Always add lettuce and tomato slices rather than cheese to sandwiches. Not only do they add fiber, but they also reduce calories. 26. Use beans or lentils as the main protein source for dinner once or twice a week. A classic dish such as pasta e fagioli works well. 27. Make your fiber sources suit the seasons. A cold lentil salad, or corn and black bean salad in summer (or maybe a salade niçoise), then vegetarian chili in winter. 28. Snack on dried fruit every day. Tasty, chewy, satisfying, easy to eat on the go -- and loaded with fiber. Try dried apricots, dates, figs, peaches, pears, and bananas. 29. Drink your fiber. Make your own smoothies by blending whole fruits (cut out the big seeds). If everything in the fruit goes into your glass, you'll get the fiber from the peel, often missing from fruit juice. Don't Forget To... Drink plenty of water. You need water to help the fiber pass through your digestive system without getting, ahem, stuck. So as you're increasing the fiber in your diet, also increase the amount of water or other unsweetened beverage you're getting. Also, don't up your fiber load all at once. That's just going to overwhelm your system, leading to gas, bloating, and constipation. Instead, start slowly. Try one tip a week for the first couple of weeks, then two, then three. By week four or five, you should be up to the full 25-30 grams -- or more. These too are ideas that WW has already instilled in us but it was a great article to remind us, wasn't it?
  11. Hi there to all who visit here. Just so you know, this has been a very up and down year for me and I have tried (at times) to spend time in the Mess Hall and keep up with things but have sadly lacked motivation and incentive at times. Case and point is the fruit and veggie sticky threads that are two months behind! So, today, I am getting back to it! I have had a good feeling for several weeks that I am totally back on track (largely due to my buddies at the 100+ and their encouragement and support. I have had many weeks in a row recording losses and even had a small loss this week. So, I feel that I am able to get back to basics here in the Mess Hall and be the great meal planner and recipe lightening guru that I once was. Feel free to ask questions and post recipes here as usual. I am just getting back to being 'hands on' in this forum that I created so long ago~! Happy New Year buddies and lets record record breaking losses in the coming months! PS: I am working on the fruit and veggie threads today if you would like to check them out.
  12. NOVEMBER: GREENS 5 A Day: Vegetable of the Month: Cooking Greens Cooking greens are a Southern tradition – and superstitiously thought to bring good luck for the upcoming year when eaten on New Year’s Day. They include any type of cabbage where the green leaves do not form a compact head. Collard, mustard, kale, swiss chard, and broccoli rabe are all varieties of cooking greens. Collard Greens Collards are the oldest known greens in the cabbage family dating back to ancient times because of their similarity to cabbage eaten by prehistoric people. In addition, ancient Greeks and Romans cultivated collard greens. Collards are native to the eastern Mediterranean region and Asia Minor. In approximately 400 B.C. they were brought to Britain and France by either the Romans or Celts. The first documentation of collard greens in America was in 1669 though it is possible they were present in the colonies at an even earlier date. Collard greens grow best in warm weather though they can withstand the cold temperatures of late autumn. Interestingly enough, the flavor of collard greens is enhanced by a light frost. Collard GreensServing Size: 1 cup Amount Per Serving% Daily ValueCalories 10 Calories from Fat 0g Total Fat 0g0% Saturated Fat 0g0%Sodium 5mg0%Total Carbohydrate 2g1% Dietary Fiber 1g4% Sugars 0gProtein 1gVitamin A 50%Vitamin C20%Calcium6%Iron2%* Percent Daily Values are based on a 2,000 calorie diet. Mustard Greens Mustard greens are the most pungent of the cooking greens and lend a peppery flavor to food. They originated in the Himalayan region of India more than 5,000 years ago. Like many other cooking greens, mustard can be found in many Chinese, African-American, and southern dishes. Brassica juncea, the mustard plant, is characterized by it’s crumpled or flat leaves that may have scalloped, frilled or lacey edges. In addition, this plant produces the brown seeds that are used to make Dijon mustard. Mustard greens are an excellent source of both vitamins A and C and contain several other vitamins and minerals as well as fiber and protein. Mustard GreensServing Size: 1 cup Amount Per Serving% Daily ValueCalories 15 Calories from Fat 0g Total Fat 0g0% Saturated Fat 0g0%Sodium 15mg1%Total Carbohydrate 3g1% Dietary Fiber 2g8% Sugars 1gProtein 1gVitamin A 120%Vitamin C70%Calcium6%Iron4%* Percent Daily Values are based on a 2,000 calorie diet. Kale Like other greens, kale descends from wild cabbage that originated in Asia Minor though it is known for it’s popularity in Scandinavia, Germany, Holland and Scotland. Kale was brought to the United States in the 17th century by English settlers. It is now a favorite in the southern United States where, like many cooking greens, it has been considered a poor man’s food. With long ruffled leaves that resemble large parsley sprigs and hues that vary from lavender to chartreuse, kale has a mild cabbage-like taste and delicate texture. Like most cooking greens, kale can grow in colder temperatures and withstand frost — which actually helps produce even sweeter leaves. Kale can also grow well in the hot weather in the southern United States and in poor soil. Kale is an excellent source of vitamin A, folic acid, and vitamin C and contains both protein and fiber. KaleServing Size: 1 cup Amount Per Serving% Daily ValueCalories 35 Calories from Fat 0g Total Fat 0g0% Saturated Fat 0g0%Sodium 30mg1%Total Carbohydrate 7g2% Dietary Fiber 1g4% Sugars 0gProtein 1gVitamin A 210%Vitamin C130%Calcium10%Iron6%* Percent Daily Values are based on a 2,000 calorie diet. Swiss Chard The vegetable’s scientific name is beta vulgaris subspecies cicla with the word cicla referring to Sicily where swiss chard first grew. Its popular name stems from the fact that a Swiss botanist determined the plant’s scientific name. Today, swiss chard is most popular in the Mediterranean. Swiss chard can also be found in northern Europe and South America. Swiss chard is extremely versatile, has a mild sweet yet slightly bitter flavor (similar to beets), and has large green leaves with ribs running throughout. The leaves can be smooth or curly and are attached to fleshy, crunchy white, red or yellow celery-like stalks. Swiss chard is an excellent source of vitamins A and C, and also contains potassium and fiber. Swiss ChardServing Size: 1 cup Amount Per Serving% Daily ValueCalories 5 Calories from Fat 0g Total Fat 0g0% Saturated Fat 0g0%Sodium 75mg2%Total Carbohydrate 1g0% Dietary Fiber 1g4% Sugars 0gProtein 1gVitamin A 45%Vitamin C20%Calcium2%Iron4%* Percent Daily Values are based on a 2,000 calorie diet. Broccoli Rabe Broccoli rabe was originally cultivated in the southern Mediterranean. It was brought to the United States in the 1920’s by Italian farmers. Broccoli rabe has been most popular in the Italian and Asian communities for the past several years. Broccoli rabe looks similar to thin broccoli stalks with small clusters of buds and smooth leaves with sawtooth edges. Broccoli rabe has a somewhat bitter taste and should be cooked to help mellow that taste. It is an excellant source of vitamin C and also contains beta-carotene, fiber, and phytochemicals. Broccoli RabeServing Size: 1 cup Amount Per Serving% Daily ValueCalories 15 Calories from Fat 0g Total Fat 0g0% Saturated Fat 0g0%Sodium 15mg1%Total Carbohydrate 3g1% Dietary Fiber 0g0% Sugars 1gProtein 2gVitamin A 70%Vitamin C90%Calcium2%Iron2%* Percent Daily Values are based on a 2,000 calorie diet. Availability, Selection, and Storage Collard Greens Though available year-round, collard greens are at their peak from January through April. The best collards are found in crisp bunches with leaves still intact. Collards can also be found canned. Fresh collards should be stored in the crisper drawer of the refrigerator or in a plastic bag with holes in it. Mustard Greens Mustard greens can be found year-round though they are at their peak from December through April. Mustard greens come in many different varieties and can be found dark, light, short, fat, smooth, curly etc. In the United States, the leaves on mustard greens are typically soft, green and oval-shaped, frilled at the edges (similar to romaine lettuce) and attached to long stems. When selecting these greens, be sure to avoid those that have yellow or brown leaves, dry leaves, or coarse, fibrous stems. If you plan to use the mustard greens for salad it is wise to pick very small leaves whereas any size leaves will do if you are cooking them. Mustard greens should be wrapped tightly in plastic and kept in the refrigerator. However, they only last a few days quickly becoming faded, dry and yellow. Kale Kale is available year-round though it is most flavorful and abundant during the winter months. It is best to select small, deep-colored kale bunches with clean leaves. Avoid kale with dry leaves as well as that with dry, browned, yellowed or coarse stems. In the marketplace kale should be kept refrigerated or on ice (or in an outdoor market in the winter). Best when kept at 32°, kale should be stored wrapped in plastic in the refrigerator crisper. Kale can only be kept for a few days. Swiss Chard Swiss chard is available from spring through the fall with a peak from June through October. Choose swiss chard that has crisp stalks and firm, bright leaves. Like other greens, chard should be wrapped in plastic and can be kept in the refrigerator for approximately 2 days. If blanched, swiss chard greens can be frozen. Boil greens for 2 minutes, drain, chill in ice water and drain again and pack in an airtight container. Broccoli Rabe Broccoli rabe is available year-round (with the exception possibly being June and July) though its peek season is between late fall and early spring. It is grown in Quebec, California, Arizona, and other states. Broccoli rabe can be found in a refrigerator case sprinkled with ice because it wilts very easily. When selecting this vegetable, choose firm, green, small stems with compact heads and flower buds that are tightly closed and dark green, not open or yellow. Broccoli rabe should be stored in a refrigerator crisper unwashed, either wrapped in a wet towel or in a plastic bag for a maximum of three days. To keep it longer, blanch and freeze it. Preparation Prior to cleaning greens, any wilted or yellow leaves should be removed. Next, dunk greens into a bowl of tepid water a few times to clean. Drain and use a salad spinner to dry greens for use in salads. For use in cooking, it is not necessary to completely dry leaves. Traditionally, greens are boiled or simmered very slowly with a piece of ham hock for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes. To decrease the bitterness of greens, blanch them in boiling water for approximately one minute prior to cooking (though this does diminish some if their nutritional value), the color, flavor and texture will be preserved. Greens can than be sautéed (do not use aluminum or iron pans), or added to various dishes during cooking. Broccoli rabe is very bitter when raw so it is recommended to cook this vegetable. Include Cooking Greens in your 5 to 9 A Day Plan! Chop cooking greens and add to salads. Stir-fry greens and add your favorite meat and Seasonings. Sliver greens and add them to broths, stews and soups — they are great for livening up the flavor of more mild vegetables. Chop cooked greens for use in stuffing, custards, and eye dishes. Combine chopped greens, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil. Serve greens as a side dish. They can be served chilled with olive oil and lemon juice or sautéed with onions and garlic or other seasonings. Don’t forget to include greens with your New Year’s meal for good luck! * Exported from MasterCook * Lentil and Swiss Chard Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils 1 lb swiss chard -- washed, trimmed and chopped into 1/2 inch strips 6 3/4 cups water 10 cloves garlic -- peeled 1/4 tsp salt 1/2 cup lemon juice -- fresh squeezed 2 Tbsp olive oil Put the lentils and water in a large saucepan and place over high heat. Bring to a boil, add the chopped chard, and reduce the heat to medium. Cover the pan and boil gently for 15 minutes. Mix the softened chard and the lentils well and cook uncovered for another 45 minutes. In the meantime, place the garlic cloves in a mortar, add a generous pinch of salt, and pound with a pestle until you have a smooth paste. Slowly incorporate the lemon juice into the garlic paste, then do the same with the olive oil. Add the garlic mixture to the soup. Season with salt and simmer uncovered for 5 minutes. Serve at room temperature. Per Serving (excluding unknown items): 262 Calories; 7g Fat (24.0% calories from fat); 16g Protein; 37g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 393mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat. NOTES : 5 points per serving. * Exported from MasterCook * Poached Eggs with Collard Greens Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups collard greens -- stems removed, chopped 1 medium onion -- cut in half and thinly sliced 1/2 cup shiitake mushrooms -- sliced medium thick with stems removed, about 5 mushrooms 4 large eggs about 4 cups water 1 Tbsp apple cider vinegar -- or any white wine vinegar Dressing 1 Tbsp lemon juice -- fresh 1 Tbsp ginger -- fresh, minced 2 cloves garlic -- pressed 1 Tbsp soy sauce 1 Tbsp olive oil salt and white pepper to taste over collard greens & shiitake mushrooms Bring lightly salted water to a boil in a steamer. Rinse greens well, fold leaves in half and chop. Steam for about 7 minutes. Add mushrooms, onion and steam for another 5 minutes. While steaming greens, get ready for poaching by bringing water and vinegar to a fast simmer in a small, shallow pan. You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs. Make sure there is enough water to cover eggs. Mix together lemon juice, ginger, garlic, soy sauce, olive oil, salt, and pepper in a small bowl. When greens are almost done, poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Press greens with the back of a spoon slightly to remove excess water. Remove vegetables from steamer and toss with dressing. Remove eggs from water with a slotted spoon and place on plate of tossed greens. Per Serving (excluding unknown items): 226 Calories; 9g Fat (32.9% calories from fat); 11g Protein; 30g Carbohydrate; 6g Dietary Fiber; 212mg Cholesterol; 342mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. NOTES : 4 points per serving. * Exported from MasterCook * Quinoa with Broccoli Rabe Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup quinoa 2 cups chicken broth, ff, reduced sodium 2/3 cup onion -- chopped 1 tsp garlic -- minced 1 lb broccoli rabe -- trimmed and chopped 1/4 teaspoon salt 1/4 teaspoon red pepper flakes Toast quinoa, stirring, in nonstick skillet over medium-low heat, 5 minutes. Bring broth and water to boil in medium saucepan; stir in quinoa. Reduce heat to medium-low; cover and simmer 12 to 15 minutes until liquid is absorbed and quinoa is tender. Fluff with fork and transfer to large bowl; cover and keep warm. Heat a small amount of water or broth in large nonstick skillet over medium-high heat. Add onion and garlic; cook 3 minutes. Stir in broccoli rabe, salt and red pepper. Cook until broccoli rabe is tender, 5 to 7 minutes. Stir vegetables into quinoa. Serve warm or at room temperature. Per Serving (excluding unknown items): 170 Calories; 3g Fat (13.0% calories from fat); 6g Protein; 32g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 144mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1/2 Fat. NOTES : 3 points per serving.
  13. NOVEMBER: PLAINTAINS This popular banana in Latin American, Caribbean, and Asian countries is often referred to as a cooking banana. Plantains resemble bananas but they are longer in length, thicker skinned, and starchier in flavor. In most countries, plantains are used more like a vegetable than a fruit. They are not suitable for eating raw unless very ripe, when they turn completely black. One half of a large plantain is low in sodium, high in potassium and vitamin A, and a good source of fiber. This versatile fruit has three unique stages when they can be eaten. Green plantains taste more like a potato with a starchy texture. At this stage, the interior is yellowish or slightly pink. The fruit is firm and is often used as side dishes. Yellow plantains are the middle stage of the fruit. These plantains can have some brownish-black spots. Their role now is both vegetable and fruit and is used in dishes that request for a slightly sweet taste and firm texture. Black plantains are typically found in sweeter recipes. These plantains are all black or spotty black and are soft. Black plantains can be eaten out of hand. Plantains Serving size 148g Amounts Per Serving% Daily Value Calories 180 Calories from Fat 1 Total Fat 0g0%Sodium 0mg0%Total Carbohydrate 47g16% Dietary Fiber 3g12% Sugars 8g Protein 2g Vitamin A 35%Vitamin C 45%Calcium 0%Iron4%* Percent Daily Values are based on a 2,000 calorie diet. Availability, Selection, Storage, and Preparation Plantains are available year round. You can buy plantains at any stage (green, yellow, or black) depending on your use and when you want to enjoy them. Plantains need to be stored at room temperature. After desired stage of ripeness is reached its okay to refrigerate 2 to 3 days before cooking to slow down the ripen process. As with other bananas, plantains freeze well. Plantains can be difficult to peel depending on their stage of ripeness. Black plantains are peeled like other bananas. It’s best to use cut the top and bottom of the banana first. Then using the tip of the knife, run the knife along the skin from the top to the bottom of the banana. Repeat this step on all four ridges. Next, carefully peel the skin away from the pulp. The greener the plantain, the thicker the skin; it’s best to peel green plantains under water to minimize bruising. Make Plantains Part of Your 5 A Day Plan Plantains make a great addition to soups and stews. Green plantains are best used like potatoes ― baked or boiled then mashed. Also bake ripe plantains to serve with roasted meats. Add ripe black plantains in baked desserts like bread. 0Grill yellow plantains! Peel them first and then place on the grill, basting with your favorite marinade. * Exported from MasterCook * Mexican Vegetable Sauté Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp vegetable oil 1/2 cup onions -- chopped 2 cloves garlic -- peeled, halved and thinly sliced 2 jalapeno chile peppers -- seeded and cut into thin strips 5 1/2 cups plantains -- peeled and diced, cooked til tender 5 1/2 cups zucchini -- diced 1/2 cup corn -- whole kernel 1 Tbsp cilantro -- chopped Heat oil in a large skillet; sauté onion, elephant garlic and chilies over medium-low heat for 3 to 5 minutes, or till garlic is tender (do not allow vegetables to burn). Add potatoes and squash; sauté 5-10 minutes more or till squash is tender. Add corn and cilantro; season to taste. Cook until warmed through. Per Serving (excluding unknown items): 241 Calories; 5g Fat (18.2% calories from fat); 4g Protein; 51g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 12mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 3 Fruit; 1 Fat. NOTES : 4 points per serving. * Exported from MasterCook * Sautéed Plantains & Sweet Potatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp butter 2 Tbsp olive oil 2 cups sweet potatoes -- sliced and cooked 2 plantains -- peeled and chopped 1/2 cup green onion -- chopped 1 clove garlic -- minced 1/2 cup chicken broth, ff, reduced sodium 2 Tbsp fresh herbs (thyme -- dill, or chervil), chopped In a large skillet, melt the first 2 Tbsp butter and oil until hot. Add potatoes, plantains, onions, ham if desired, and garlic. Cook, stirring frequently, about 5 minutes. Add broth; cover and simmer 10 minutes or till plantains are tender. Add desired fresh herbs. Per Serving (excluding unknown items): 196 Calories; 9g Fat (37.8% calories from fat); 2g Protein; 31g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 49mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Vegetable; 1 1/2 Fruit; 1 1/2 Fat. NOTES : 4 points per serving. * Exported from MasterCook * Squash & Plantain Puree Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 plantains -- peeled and chopped 5 1/2 cups chicken broth, ff, reduced sodium 2 cups squash, crookneck -- cooked and mashed 1/4 cup half-and-half, fat free 1/4 cup sour cream, ff 2 Tbsp butter 1/4 tsp salt 1/4 tsp pepper 2 tsp fresh thyme or basil -- chopped, or 1/2 tsp dried herbs, crushed In a 2-quart saucepan, place chopped plantains and chicken broth. Bring to boiling; reduce heat and simmer 10 to 12 minutes or until plantains are tender. Drain well. Place cooked plantains in blender container or food processor bowl with cooked, mashed squash, light cream, sour cream, butter or margarine, salt, pepper, and thyme or basil. Cover and process until smooth. Transfer puree back to saucepan; stir in additional broth to make desired consistency. Cook over medium heat until heated through. Per Serving (excluding unknown items): 128 Calories; 4g Fat (27.7% calories from fat); 2g Protein; 23g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 150mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1 1/2 Fruit; 0 Non-Fat Milk; 1 Fat. NOTES : 2 points per serving.
  14. I would try it for large recipes but for a single serving, I will stick with the real stuff because it just isn't that much of a difference. I think I will have to buy some on my next trip to the base and do some experimenting!
  15. Hi everyone! I love to use my crock pot in the winter and I love thick soups and stews that are very filling and low in points. I also love barley. So, if you are like me, give these two recipes a try. They are both from the WW website and like always, I put them in MC for two reasons, first because I want to save the recipes and take a picture when I make them and second, even at the WW website, the point values are not always correct! * Exported from MasterCook * Potato and Canadian Bacon Slow Cooker Chowder Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Soups and Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup potato -- cut into 1/2-inch cubes 1 large carrot -- diced 1 cup leeks -- chopped, white part only 1 clove garlic -- minced 4 cup chicken broth, ff, reduced sodium 1/2 cup barley -- pearl, uncooked 1 piece bay leaf 1/4 tsp dried thyme -- crushed 1/4 tsp black pepper 4 oz Canadian bacon -- cut into 1/4-inch pieces 3/4 cup half-and-half, fat free In a slow cooker, combine potatoes, carrots, leek, garlic, chicken broth, barley, bay leaf, thyme, pepper and Canadian bacon. Cover and cook on low for 6 hours or until vegetables and barley are tender. Stir in evaporated milk and half-and-half and heat through uncovered, about 10 minutes. Yields about 1 1/4 cups per serving. Description: "This rich and chunky chowder is the next-best thing to being wrapped in a warm quilt. Canadian bacon makes all the difference." S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeID=51803" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 119 Calories; 1g Fat (10.5% calories from fat); 5g Protein; 20g Carbohydrate; 3g Dietary Fiber; 7mg Cholesterol; 232mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat. NOTES : 2 points per serving. * Exported from MasterCook * Slow Cooker Red Beans and Barley Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Soups and Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup barley -- rinsed (use long-cooking variety; not pearled barley), uncooked 1 small red onion -- finely chopped 1 large stalk celery -- chopped 1 clove garlic -- minced 1/4 tsp red pepper flakes -- crushed, or more to taste 15 oz canned kidney beans -- drained and rinsed 28 oz canned crushed tomatoes 2 piece bay leaf 3 cup fat-free chicken broth -- or vegetable broth 1/4 tsp black pepper 1 tsp table salt Place all ingredients in order listed in a 5-quart slow cooker. Do not stir. Cover and cook at low setting of slow cooker for 7 hours. Stir and serve. Yields about 1 1/3 cup per serving. Description: "Use fire-roasted crushed tomatoes, if available, to give this recipe a robust smoky taste. If time permits, make it in advance. It tastes even better the second day." S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=99531" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 232 Calories; 1g Fat (4.7% calories from fat); 15g Protein; 47g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 1064mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fat. NOTES : 4 points per serving.
  16. Buddies, I hate to see anyone here on this wonderful board struggle, stress out, and get frustrated. It only leads to more of the same and a feeling of hopelessness. I have to say that none of this is necessary. I have struggled mightily in my journey to successful weight loss. I have succeeded for the most part to lose the weight, but failed in the end by allowing myself to stick my head in the sand and refuse to see what was in front of me. I have spoken on this subject before and feel a need to re-address it. We are all worth the effort that it takes each and every day to stay OP and be focused toward our goals. It takes effort to maintain that goal once it is reached but the result is so worth that effort. I won't go into all the reasons each and every one of us needs this journey. You all know the reasons. I will however try to make some of you open your eyes and take a good hard look at how you are working your program. I mean no offense to anyone here and I am not talking specifically about anyone but myself. We are all different people and what applies to me may not necessarily apply to you. In the beginning, WW is like the savior of our world. The program is so easy and we are excited about the newness and the success that we have. Those of us that have 100 or more pounds to lose have many more battles along the way than those that only need to lose a small amount of weight. Most of us have eaten the same way for years and these habits are very hard to change. As time progresses and the weeks go by, those initial losses slow down. We wring our hands and tweak this and that and maybe get some results and continue on. Then the losses slow again and we tweak this and that and we don't get results. We do everything we are supposed to. I was known as the queen of the 4 point dinner. At my meetings, each week, everyone wanted to know what new thing I had found that was one or two points and made us feel like we were cheating to eat it cause we could have so much for so little points. I was 16 or 18 pounds from goal (I don't even remember anymore) and I threw in the towl. I gave up on WW, I gave up on my meetings, I gave up on BCB, and I gave up on me. I had lost over 100 pounds and I just gave up! I was frustrated because I couldn't crack the 160 pound barrier. For months I gained and lost the same two pounds. When I look back, I see what I did wrong although no one on the planet could have convinced me of that fact at the time. I was so busy worrying about whether I would have enough points for snacks at night that I was filling my days with 'empty calories'. I ate a lot of one or two point snacks and a lot of low point crackers and breads for one point. I got in my fruits and veggies by eating a ton of salad and very little real fruit because why would I want to eat a delicious piece of fruit for two points when I could eat a cup of steamed veggies for zero points? I saved a lot of points for mindless nutritionally invalid food because I was afraid that I couldn't stop eating at night. I restarted twice and quit before I really got going well. I suppose that I wasn't ready to deal with my fear of failure so I didn't try to change what was really wrong. I had the right idea when I came back to BCB this spring. I just didn't have all the pieces of the puzzle put together so I continued to struggle and got frightened even more when I saw that so many of my buddies were struggling as well. We must address not only 'trigger' foods but 'trigger situations'. We can not succeed unless we refuse to give in to excuses for emptying the contents of the fridge into our stomachs because we are having a crisis. Whatever the crisis is, it won't be solved by us eating to oblivion and feeling even worse about ourselves. Here is my tunnel vision, single minded 10 step plan: 1. Find the program that works best for you and stick with it. If, like me you find that is a combination of both CORE and FLEX, then just do it. I find that when I eat exclusively CORE, I feel that I am 'cheating' when I add points for bread or desserts or whatever. It makes me crazy and I veer off course too easily. I do like the way I feel when I eat mostly CORE foods but continue to count points. In this way, I have learned that CORE foods fill you up quicker and keep you full longer and you begin to crave whole grains and fresh produce. For me, I have learned to eat my largest meal at lunchtime. This is usually a CORE meal. In that way, I am still full at dinnertime and eat very lightly. If I want a snack later, it is usually a hot mug of herbal tea with baked oatmeal or an energy bar. 2. Don't search out sodas, chips, and snacks that are low in points but leave you still wanting more. This was a huge epiphany for me. I spent so much time lowering the points of the real food that made up my meals that I stayed hungry and was never quite satisfied with any snack that I ate. So, I wanted something else to soothe that feeling of wanting something but not quite knowing what it was. Thus, I continued the vicious cycle of night time eating but never being satisfied. 3. Make breakfast no less than 5 points (or the equivalent in CORE food if you are doing CORE). This was the hardest lesson of all for me to learn. I have never been a breakfast person and at one point I was drinking half a slim fast for breakfast just so I could say I had eaten breakfast. It turns out though, and all of you know this, that if you feed your body first thing, the metabolism kicks in sooner and keeps going all day. When you do this, your stomach is usually rumbling within an hour! This is truly the best 5 points you will spend every day. I still can't face a cooked breakfast when I get up (maybe because I can't face cooking that early!) but I have done away with the one point english muffin and a slice of fat free cheese for two points total as my breakfast. Keep it as nutritious as possible. Milk, a piece of fruit and cereal works great. In a rush, a cold slice of baked oatmeal with the milk and a piece of fruit will get you to the five points too. 4. Always plan ahead. It doesn't matter if you are going out for lunch or dinner, a good plan always saves the day. If you are truly into planning, it is very good to plan the whole week ahead just to have something to fall back on in case you are clueless and opt for a low point fast food lunch or dinner. I know this is hard, especially for those who are working but it can be done if you want it badly enough. A plan is just an outline. You can always switch it up as necessary but I always feel secure knowing that when I look in my journal for the day, there is a lot of food in my plan for the day. It always amazes me how much food we can eat and still lose weight. 5. Use that fridge and freezer! Make them your ally instead of your nemesis. Keep cut up fruit, veggies, and healthy snacks in single serving bags in the fridge so you don't go looking through cabinets when you get the munchies. Use the freezer to freeze whole meals for yourself in single serving sizes and mark the point value on the bag. You won't have to give into the urge of calling for a pizza or making a run to Subway so often if you know that all you need to do at the end of your busy day is nuke your dinner. I don't know about you buddies, but I have no problem fixing an entire meal for the rest of my family and nuking mine from a pre-frozen bag. When there are enough left-overs of a meal I particularly like, I freeze them for me when I need a dinner quick. I did this last month with cabbage rolls and wound up with four bags of them because I wanted to make extra. It is just as easy to make more to freeze of a meal that freezes well and I call it my 'stash' and no one gets into it unless I say they can. This works good too when a wayward son drops by on the weekend and asks what you have good to eat! 6. Find your trigger foods and situations and rid yourself of them. This is an exercise in self-revelation and telling the truth. It isn't easy but it is necessary if you are going to succeed. When you can incorporate trigger foods back into your life without scaring the pants off yourself, do so but always remember what they will do to you if you overindulge. As for the situations, only you can say what makes you run for the chocolate or the chips and you need to find an alternative other than food. Self help is just that, helping yourself heal and get healthy. Eating healthy on a permanent basis is probably the hardest thing you will ever do but it is imperative if you are going to succeed. The very best way that I have found to deal with trigger foods is to make sure that I have the points and indulge. You will go on a binge eating one or two point crackers if you really want chocolate. You will also find that if you 'allow' yourself to have it, you only need a bite or two most times and the rest gets left on the plate. I know that sounds unrealistic but over time, you will see that it becomes true. At first you will eat it all but in time, you won't and you also won't want it as often. 7. About anchors and rewards. Set up a system for yourself. If you go to meetings, you will get plenty of anchors there as you lose weight. If not, what is stopping your from giving yourself anchors? Special things that will remind you constantly how far you have come. It can be as inexpensive as a new pen and as expensive as a gold bracelet that you add a charm to for every so many pounds lost. You decide, it is your anchor. As for rewards, I suggest that you do something very nice for yourself every time you lose at WI. I don't care if you lost two tenths of a pound, if you lose, you get a reward. Treat yourself to a new nail polish and give yourself a manicure or if you really had a great week, go get a manicure! Get a new hair style, or a new outfit. It is the same for the guys, figure out a reward system and reward yourself appropriately. 8. Try a new dish at least once a week. There can't be enough said about how bored we become with eating the same thing over and over again. Keep it fresh by searching out a recipe that looks good and give it a try. Try a new spice or seasoning or a new vegetable that you have never eaten. You may be surprised by how much you try that you like. 9. Take some me time every day. It doesn't matter if it is only five minutes but you need to reflect on your progress every day and plan what you will do tomorrow without interuption. Use some of that me time to soak in a tub with no light but candlelight (make them scented candles too!). Use it to sit outdoors and leisurely sip a mug of coffee or tea. Think about your progress that day and what you will do to have an even better day tomorrow. If you don't take the time to treat yourself with kindness, who else will? 10. Use BCB as a great source of information and companionship. It makes no difference whether you are just beginning or have reached goal and are on maintenance, we are all on this journey together and it is a journey for the rest of our lives. I hope that each and every one of us will use the wealth of information and inspiration that we find here. There is actually a lot more that I could write but I think you all get the idea. Now, wouldn't it be nice if you all made up your own 10 step plan and actually put it into effect? Have a wonderful evening buddies!
  17. These sound like a wonderful variation Nancy! I will try them this coming week. I love pumpkin so I know this will be great.
  18. I make these all the time and use them in place of croutons in my salad!
  19. Hi all! I decided to make this great Swiss Chard recipe and lighten it up. When I was done, I thought about taking a picture with my digital camera. Well, as you can see below, it turned out great and the casserole looks and smells exactly like the full fat version with real bacon and lots of butter except it isn't dripping in grease like the old version! I will let you know how the taste compares! * Exported from MasterCook * Baked Swiss Chard Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds swiss chard 1/3 cup onion -- minced 2 tablespoons butter 1 cup egg beaters® 99% egg substitute 1 cup lowfat buttermilk 2 tablespoons flour 1/2 teaspoon salt 1/4 teaspoon hot pepper sauce 1 cup cheddar cheese, lowfat -- shredded 2 ounces canadian bacon -- cut in tiny cubes Wash and peel stems from chard and drop in boiling water. Cook about three minutes before adding the leaves. Cook another three minutes. Remove from water and cut into pieces. Cook onion and bacon in butter a few minutes. Add the chard to skillet stirring constantly to flavor it with the onion, butter, and bacon. Set aside. Beat egg beaters, buttermilk, flour, salt, and pepper. In a lightly sprayed casserole, place a layer of chard and a layer of cheese until you use all of both. Cover with egg mixture. Bake for 30 minutes at 350°. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 149 Calories; 6g Fat (37.9% calories from fat); 13g Protein; 10g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 811mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates. NOTES : 3 points per serving. The original calls for heavy cream, whole eggs and six slices of bacon cooked and crumbled, plus, you use the bacon grease. I couldn't help but try a taste after I took the picture and I have to say that this is wonderful! I like it better than the original but perhaps that is because my taste has changed? It would serve as a great brunch or breakfast too if you have leftovers.
  20. You can make just one sheet and slice it in half lengthwise. It is easy to do and will work just fine. I like jander's idea too! I may just try that for DH tonight so I can have a piece too!
  21. I agree about the web brower feature. I have 8.0 and am sticking with it until they make some real changes. It works great and there is no need to spend money for what I already have.
  22. Crockpot version is 1 whole chicken, 1 can cola, 1 cup catsup or salsa. I prefer to skin the chicken, cut it up and remove the visible fat and use salsa. Cook on low for 4 to 6 hours. Yummy!
  23. recipes for October 26 Here are some of my new favorites: * Exported from MasterCook * Chicken with Chunky Vegetables Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breast, no skin, no bone, R-T-C 4 ounces onion -- one onion cut in wedges 1 clove garlic -- minced 4 ounces button mushroom -- cut in half 4 ounces tomato -- one tomato cut in wedges 6 ounces zucchini -- cut in strips 6 ounces yellow squash -- cut in strips 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon lime juice Coat a large skillet with nonstick cooking spray and heat to medium. Add chicken and cook, 3 -4 minutes on each side, or until browned. Add remaining ingredients except lime juice; mix well. Reduce heat to lov, cover and cook 5 to 7 minutes until chicken is done and vegetables are crisp tender. Remove to serving tray and drizzle with lime juice. Description: "Another Mr Food recipe that has been lightened" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 173 Calories; 3g Fat (17.3% calories from fat); 27g Protein; 8g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 200mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat. Serving Ideas : I love to add a bulb of fennel, sliced to this dish. It doesn't change the points. NOTES : 3 points per serving. * Exported from MasterCook * Gingered Shrimp Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds cooked shrimp -- peeled and deveined 1/4 cup soy sauce, low sodium 2 teaspoons ginger root -- chopped 1/4 cup rice wine vinegar 2 tablespoons Splenda -- or sugar 2 tablespoons apple juice 1 teaspoon salt 3 tablespoons green onions -- thinly sliced, about three Arrange shrimp in single layer in glass or plastic container. Heat soy sauce to boiling over high heat. Stir in ginger root; reduce heat to medium. Simmer uncivered about five minutes or until liquid is reduced by half. Stir in vinegar, Splenda, apple juice and salt; pour over shrimp. Cover and refrigerate 2 to 3 hours. Remove shrimp from marinade with slotted spoon; arrange on serving plate. Discard marinade. Sprinkle onions over shrimp. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 74 Calories; 1g Fat (9.0% calories from fat); 15g Protein; 2g Carbohydrate; trace Dietary Fiber; 133mg Cholesterol; 606mg Sodium. Exchanges: 2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Other Carbohydrates. Serving Ideas : This is 4 to 5 shrimp per serving. NOTES : 2 points per serving. * Exported from MasterCook * Greek Fritatta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Breakfasts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups fresh spinach -- lightly packed, about 4 ounces 2 tablespoons water 1 1/2 cups egg beaters® 99% egg substitute 1/3 cup green onions -- chopped 1/4 cup milk, skim 1/4 teaspoon cayenne pepper 1 cup tomato -- chopped 2 ounces feta cheese -- crumbled Coarsely chop spinach. Place in saucepan with water. Cover and cook until wilted over medium heat. Meanwhile, in medium bowl, mix eggs, onions, milk, and pepper until well blended. In a 12 inch nonstick ovenproof skillet, arrange spinach, tomato, and cheese. Pour egg mixture over top. Cover and cookover medium low heat 6 to 7 minutes or until almost set. Uncover skillet; broil about 6 inches from heat for one minute. Let stand one minute before slicing and serving. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 99 Calories; 3g Fat (29.8% calories from fat); 11g Protein; 7g Carbohydrate; 2g Dietary Fiber; 13mg Cholesterol; 323mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat. Serving Ideas : You can subsitute whole eggs and the points would be 4 per serving. You can subsitute 3 eggs and use 3/4 cups egg beaters and the points would be 3. If you don't care for egg beaters, half eggs and half egg beaters is the best solution. NOTES : 2 points per serving. These portions are very generous. * Exported from MasterCook * Horseradish Mashed Potatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds red potato -- cut into 1/2" slices 1/3 cup yogurt, skim milk 1 tablespoon horseradish 1/2 teaspoon salt 4 tablespoons milk, skim chopped fresh parsley for garnish Heat one inch of water to boiling in three quart saucepan. Add potatoes. Heat to boiling; reduce heat to low. Cook until tender, about 15 minutes; drain. Return to saucepan. Shake pan with potatoes over low heat to dry; remove from heat. Mash potatoes until no lumps remain. Beat in yogurt, horseradish, and salt. Add milk and beat again until potatoes are light and fluffy. Sprinkle with parsley. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 153 Calories; trace Fat (1.3% calories from fat); 5g Protein; 33g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 305mg Sodium. Exchanges: 2 Grain(Starch); 0 Non-Fat Milk; 0 Other Carbohydrates. Serving Ideas : These potatoes are best using red potatoes and leaving them unpeeled. NOTES : 3 points per serving. * Exported from MasterCook * Taco Pie I posted this recipe a long, long time ago from an old Mr. Food magazine that I had. It went over so well with kids and adults alike. I have since changed the meat to turkey and added a couple of seasonings and we like it even better! Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground turkey 16 ounces refried beans, ff -- 1 can 2 cups iceberg lettuce -- shredded 1 cup tomatoes -- chopped 1 cup cheddar cheese, lowfat -- shredded 1/2 cup sour cream, light 1 cup salsa 1/4 teaspoon cayenne pepper 1/2 teaspoon garlic powder 1/4 teaspoon salt Cook turkey in a large nonstick skilled sprayed with a bit of nonstick cooking spray. Stir in all the seasonings, refried beans, and salsa, breaking up the mixture with the back of a spoon. Bring to a boil, reduce heat to low and simmer five minutes. Remove from heat, scrape down the side with a rubber spatula and spread the mixture evenly. Arrange lettuce, tomatoes, cheese and sour cream in concentric circles on to of the meat mixture and serve. Description: "courtesy of Mr. Food, lightened by me." - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 260 Calories; 12g Fat (33.5% calories from fat); 29g Protein; 26g Carbohydrate; 8g Dietary Fiber; 194mg Cholesterol; 1264mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates. Serving Ideas : I often use cumin as well or add a package of taco seasoning mix and a tablespoon of tomato paste. The idea is to flavor the meat enough that you can't tell you used turkey instead of ground beef. NOTES : This makes a huge main dish salad that could easily serve 6. At four servings, it is 5 points per serving.
  24. I have posted these to the 'sticky' thread above. Here are some of my new favorites: * Exported from MasterCook * Chicken with Chunky Vegetables Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breast, no skin, no bone, R-T-C 4 ounces onion -- one onion cut in wedges 1 clove garlic -- minced 4 ounces button mushroom -- cut in half 4 ounces tomato -- one tomato cut in wedges 6 ounces zucchini -- cut in strips 6 ounces yellow squash -- cut in strips 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon lime juice Coat a large skillet with nonstick cooking spray and heat to medium. Add chicken and cook, 3 -4 minutes on each side, or until browned. Add remaining ingredients except lime juice; mix well. Reduce heat to lov, cover and cook 5 to 7 minutes until chicken is done and vegetables are crisp tender. Remove to serving tray and drizzle with lime juice. Description: "Another Mr Food recipe that has been lightened" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 173 Calories; 3g Fat (17.3% calories from fat); 27g Protein; 8g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 200mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat. Serving Ideas : I love to add a bulb of fennel, sliced to this dish. It doesn't change the points. NOTES : 3 points per serving. * Exported from MasterCook * Gingered Shrimp Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds cooked shrimp -- peeled and deveined 1/4 cup soy sauce, low sodium 2 teaspoons ginger root -- chopped 1/4 cup rice wine vinegar 2 tablespoons Splenda -- or sugar 2 tablespoons apple juice 1 teaspoon salt 3 tablespoons green onions -- thinly sliced, about three Arrange shrimp in single layer in glass or plastic container. Heat soy sauce to boiling over high heat. Stir in ginger root; reduce heat to medium. Simmer uncivered about five minutes or until liquid is reduced by half. Stir in vinegar, Splenda, apple juice and salt; pour over shrimp. Cover and refrigerate 2 to 3 hours. Remove shrimp from marinade with slotted spoon; arrange on serving plate. Discard marinade. Sprinkle onions over shrimp. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 74 Calories; 1g Fat (9.0% calories from fat); 15g Protein; 2g Carbohydrate; trace Dietary Fiber; 133mg Cholesterol; 606mg Sodium. Exchanges: 2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Other Carbohydrates. Serving Ideas : This is 4 to 5 shrimp per serving. NOTES : 2 points per serving. * Exported from MasterCook * Greek Fritatta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Breakfasts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups fresh spinach -- lightly packed, about 4 ounces 2 tablespoons water 1 1/2 cups egg beaters® 99% egg substitute 1/3 cup green onions -- chopped 1/4 cup milk, skim 1/4 teaspoon cayenne pepper 1 cup tomato -- chopped 2 ounces feta cheese -- crumbled Coarsely chop spinach. Place in saucepan with water. Cover and cook until wilted over medium heat. Meanwhile, in medium bowl, mix eggs, onions, milk, and pepper until well blended. In a 12 inch nonstick ovenproof skillet, arrange spinach, tomato, and cheese. Pour egg mixture over top. Cover and cookover medium low heat 6 to 7 minutes or until almost set. Uncover skillet; broil about 6 inches from heat for one minute. Let stand one minute before slicing and serving. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 99 Calories; 3g Fat (29.8% calories from fat); 11g Protein; 7g Carbohydrate; 2g Dietary Fiber; 13mg Cholesterol; 323mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat. Serving Ideas : You can subsitute whole eggs and the points would be 4 per serving. You can subsitute 3 eggs and use 3/4 cups egg beaters and the points would be 3. If you don't care for egg beaters, half eggs and half egg beaters is the best solution. NOTES : 2 points per serving. These portions are very generous. * Exported from MasterCook * Horseradish Mashed Potatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds red potato -- cut into 1/2" slices 1/3 cup yogurt, skim milk 1 tablespoon horseradish 1/2 teaspoon salt 4 tablespoons milk, skim chopped fresh parsley for garnish Heat one inch of water to boiling in three quart saucepan. Add potatoes. Heat to boiling; reduce heat to low. Cook until tender, about 15 minutes; drain. Return to saucepan. Shake pan with potatoes over low heat to dry; remove from heat. Mash potatoes until no lumps remain. Beat in yogurt, horseradish, and salt. Add milk and beat again until potatoes are light and fluffy. Sprinkle with parsley. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 153 Calories; trace Fat (1.3% calories from fat); 5g Protein; 33g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 305mg Sodium. Exchanges: 2 Grain(Starch); 0 Non-Fat Milk; 0 Other Carbohydrates. Serving Ideas : These potatoes are best using red potatoes and leaving them unpeeled. NOTES : 3 points per serving. * Exported from MasterCook * Taco Pie I posted this recipe a long, long time ago from an old Mr. Food magazine that I had. It went over so well with kids and adults alike. I have since changed the meat to turkey and added a couple of seasonings and we like it even better! Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground turkey 16 ounces refried beans, ff -- 1 can 2 cups iceberg lettuce -- shredded 1 cup tomatoes -- chopped 1 cup cheddar cheese, lowfat -- shredded 1/2 cup sour cream, light 1 cup salsa 1/4 teaspoon cayenne pepper 1/2 teaspoon garlic powder 1/4 teaspoon salt Cook turkey in a large nonstick skilled sprayed with a bit of nonstick cooking spray. Stir in all the seasonings, refried beans, and salsa, breaking up the mixture with the back of a spoon. Bring to a boil, reduce heat to low and simmer five minutes. Remove from heat, scrape down the side with a rubber spatula and spread the mixture evenly. Arrange lettuce, tomatoes, cheese and sour cream in concentric circles on to of the meat mixture and serve. Description: "courtesy of Mr. Food, lightened by me." - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 260 Calories; 12g Fat (33.5% calories from fat); 29g Protein; 26g Carbohydrate; 8g Dietary Fiber; 194mg Cholesterol; 1264mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates. Serving Ideas : I often use cumin as well or add a package of taco seasoning mix and a tablespoon of tomato paste. The idea is to flavor the meat enough that you can't tell you used turkey instead of ground beef. NOTES : This makes a huge main dish salad that could easily serve 6. At four servings, it is 5 points per serving.
  25. Thanks Lisa, this looks great! I am going to put it in my MC!
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