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FeelGR8

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Everything posted by FeelGR8

  1. have you contacted one of the administrators? These messages don't allow posting emails so you'll have to look on the main forum board. Sorry you're having problems. The board has been inactive for quite awhile so maybe others are also having problems. If you post on the board I'll know you're successful. Otherwise let me know what the administrator suggests/does.

  2. I saw this post before but didn't have time to reply. Just got off mine so while it's on my mind, will do a quick reply. I've been using a nordic track for years & about a year ago decided I needed to try to target a different set of muscles to add to my weekly workouts, alternating w/ the nordic track. Was looking for a rowing machine but the salesman talked me into the health rider. I've been pleased w/ it but I only use it in one way. I know there are numerous positions, etc., but from what I understand, most will just use the same muscles I'm already using w/ my nordic track. So in your case, if you're not using any other machines, I'd suggest you learn to use all variations so you're using most muscle groups. The one I use is w/ my heels mostly on the pedals, w/ my toes pointed out, w/ my hands on the middle bar, so I'm targeting my abs & thighs, mostly inner thighs. I've put all the weights on the seat bar plus I wear a 20 lb vest, but I've been exercising & maintaining for years so I wouldn't recommend that for a beginner. I found the bars rubbed my hands so I wear those fingerless weight gloves. My understanding too is that you really need to pay attention to your posture so it doesn't hurt your back. I use it for 30 minutes. I really feel my muscles being worked so I think it's a good machine. The main drawback to this machine, as w/ any nonmotorized machine, is you need to push yourself - as you get better at it, make sure you make yourself either add some weight &/or push a little harder &/or faster. enjoy!!
  3. Hi Rhonda - During training we were taught how to use a balance beam scale, adding weight to the balance bar, to accomodate higher weights. There are also digital scales available. Hopefully by now you & your meeting area staff have come up w/ a solution.
  4. they're listed in your book 1
  5. first off, the title of this thread makes me think of all the spam email I'm getting these days.... I'd say based on the info you gave, you'll drop another size.
  6. IS THIS THE TRUTH OR WHAT????????????????? > > >How come when you mix water and flour together > >you get glue.. > > and then you add eggs > > and sugar... > > and you get cake? > >Where did the glue go? > >NEED AN ANSWER? > >You know darned well where it went! > >That's what makes the cake... >Stick to your BUTT
  7. IS THIS THE TRUTH OR WHAT????????????????? > > >How come when you mix water and flour together > >you get glue.. > > and then you add eggs > > and sugar... > > and you get cake? > >Where did the glue go? > >NEED AN ANSWER? > >You know darned well where it went! > >That's what makes the cake... >Stick to your BUTT
  8. everyone will get the new material, regular members, new members & lifetimers. But there's a time limit & it might vary around the country. Some areas will start distributing Dec 21st, others not for the next week or so; then the cut-off date will vary, generally thru January. for those happy w/ their rate of loss & those needing to use AP, the key word w/ this fasttrack plan is "optional". Everyone will get the exercise DVD.
  9. don't be afraid to use your flex points; use as many as possible to prevent slowing your metabolism down. my example: when I was losing w/ the old plan, I never used my AP nor used banked points. I would fluctuate using my point range, some days ate the lowest, some days at the highest. I lost weight but very slowly - most weeks were less than a lb a week. I now experiemented w/ the flex points, wanting to take off a few lbs before the holidays. My target is 20. I ate my target every day; I ate ALL 35 flexpoints; and I ate 13 AP - I lost 1.4 lbs.
  10. clementines are 2 for 1 point
  11. in the back of your week 1 book, Getting Started, sushi will be listed in the regular section, plus in the back is a list of other Japanese choices. Enjoy!
  12. girlinmotion, I'm the same way - protein definitely helps keep me satisfied longer. Here's a sample list for snack ideas that use basically good carbs, many w/ a little protein: Fruit with 2 whole grain crackers. One-half peanut butter sandwich on whole grain bread with raw carrots. Whole wheat toast with peanut butter. Carrot sticks, lower fat cheese stick and whole grain crackers. 2 cups Plain popcorn. Plain yogurt mixed with fresh fruit. 6-8 oz. Low fat milk and banana. 1 oz. Low fat cheese with slice whole wheat bread and apple. Whole grain cereal with low-fat milk. Fruit smoothie made with low-fat milk and soft tofu (or protein powder). Graham crackers and low-fat yogurt. Cottage cheese with fresh fruit. Hummus with whole wheat pita bread (add veggies). Whole wheat sandwich or tortilla wrap with lean protein filling. Seeds or nuts (high in fat, so use in moderation) and dried fruit. Whole grain bagel with low-fat cream cheese. Raw vegetables with low-fat yogurt dip and whole grain crackers. Homemade whole wheat banana bread, spread with nut butter. Homemade whole wheat bran muffin, with low-fat cheese or low-fat milk.
  13. of course from the replies you've already rec'd it's obvious different areas of the country operate a bit differently. I think anywhere tho, simply going to your leader to let him/her know of your interest is the best way. You could do this at any time - either before hitting goal, or when you hit goal but haven't completed maintenance or once you're LT. Then your leader could fill you in w/ details about at what point they would interview, train, etc. SusieKew - definitely, you could apply as a weigher &/or receptionist & not be a leader. Those roles are just as important & needed!!
  14. rouenmom - there's no absolute right or wrong way to use those sheets but to get a true idea of how your body responds to the different approaches, you should probably try to stick w/ just one for at least a week. Fluctuating daily like that won't be harmful, it just won't give a clear overall picture.
  15. Hi Carol - I'd like to see your recipe - could MAYBE adapt it???? Pears will be juicier & w/out seeing your recipe yet, I'd guess would require reducing any liquid that is called for. TIA
  16. I just rec'd LOTS of pears. They're tasty, but I'm afraid we won't eat them all before they get too ripe. Anyone have a recipe for pear butter or something similar???? oh, PS, as easy as possible??? TIA!!!
  17. meat weight when figuring points is determined by COOKED weight. I took a look at your picture site - CONGRATULATIONS!!! You've done a terrific job!!!
  18. I would ask why you chose 132 originally? There are some people who go ahead & set their goal at the top range just to quit paying asap. But there are some people, I'm one, who need the WW goal & the personal goal closer together than that - if I have too much of a gap between my WW goal & my personal goal, the weight will start creeping up closer to the WW goal. Although it already sounds like the 135 & your 132 might be close enough - did you want to stay at 132 or did you hope to have 132 as your goal but actually lose more than that??? The most important thing I would say at this point tho is that person who was weighing you should NOT have said what she said - setting your goal is suppose to be a well thought out decision - not just something based on what the range says. But getting to your question - you should be able to reset your goal at any time before you actually hit goal - paper work generally doesn't go in unti you hit goal. Once that goes thru then (might be different in different parts of the country) you can reset your goal once w/out charge; if you need to reset it more than that, there will be a charge (maybe $5).
  19. gr8 first post! Definitely looks like something I'll enjoy! Thanks for sharing!
  20. FeelGR8

    Cookie Exchange

    thanks to all of you!! Here are a few more I've gathered from WW magazine. Hope people continue to add to this list! --- 1 point chocolate no bake cookies 4 tbsp reduced fat margarine-melted 1 cup sugar 1/8 cup unsweetened cocoa 1/2 cup skim milk 1 1/2 cups Quaker Oats (quick or old fashioned, uncooked) In large saucepan, combine sugar, margarine, mile and cocoa. Bring to boil over medium heat, stirring frequently. Continue boiling 3 minutes, stirring frequently. Remove from heat. Stir in oats.* Drop by tablespoonfuls onto waxed paper. Let stand until firm. Stor tightly covered. *If using old fashioned oats, cool mixture in saucepan 5 minutes. ----- Raspberry Almond Cutouts 16 servings (2 cookies each) = 3 pts 2 C flour 2 oz almonds, finely ground ½ t baking powder ¼ t salt ¼ C unsalted butter, softened ½ C sugar ¼ C packed light brown sugar 1 lg egg 2 T 1% milk 1 ½ t vanilla ¼ t almond flavoring 3 T raspberry jam or preserves 1 T powdered sugar Whisk together flour, almonds, baking powder, salt in small bowl. Set aside. W/ mixer on med speed, beat butter w/ sugar & brown sugar til fluffy. Add egg, milk, vanilla & almond; beat til smooth. Add flour mix in thirds, beating just til the dough becomes smooth & stiff. Divide the dough in half, shape each into a ball, then flatten to make 2 disks. Wrap in plastic wrap, refrigerate til chilled thru, at least 2 hrs. Preheat to 350. Spray 2 baking sheets w/ non stick spray. Working w/ one piece at a time (keep other in frig) roll dough between 2 sheets of plastic wrap to 1/8 inch thickness. Cut into shapes w/ a 2 inch cookie cutter, rerolling the scraps. In half of the cookies, use a ½ inch any shape cutter or thimble to cut out a hole in the center. Lay the cookies w/ the holes on top of the solid cookies (you should have 16 cookies) & place 2 inches apart on the baking sheets. Repeat w/ remaining dough, rerolling all scraps. Spoon abut ¼ t preserves into the center of each cookie. Bake til just firm (do not brown), about 15 minutes. Cool on rack. Using a fine strainer, dust the cookies lightly w/ powdered sugar. Store in airtight tin at room temp up to a week. Can freeze – warm in 250 oven for a few minutes. ----- Cinnamon Raisin Rugalach Makes 16 servings – (2 each serving) = 3 points 1 C flour 2 T cornstarch ¼ t baking powder ¼ t salt 1/3 C sugar 3 T unsalted butter, softened 4 T brick style reduced fat cream cheese 1 T low fat milk 1 ½ t vanilla ¼ C packed light brown sugar ¼ C walnut halves, finely chopped ¼ C raisins, chopped 1 t cinnamon Whisk together flour, cornstarch, baking powder, salt in small bowl. W/ mixer on med speed, cream sugar & butter til fluffy. Reduce speed to low, blend in cream cheese, milk, vanilla, til just smooth. Add flour mix in thirds, beating on low til just blended & dough holds together. Divide dough in half, shape each into a ball, then flatten to make 2 disks. Wrap in plastic wrap, refrigerate til chilled thru, at least 2 hours. Preheat to 350. Spray 2 baking sheets w/ nonstick spray. Combine light brown sugar, nuts, raisins & cinnamon in small bowl. Working w/ one piece at a time (keep other in frige) roll dough between 2 sheets of plastic wrap int a 10 inch circle, neatening the edges. Remove wrap, sprinkle w/ half of nut mixture, concentrating the raisins on the outer edge of the circles & pressing gently to help the filling adhere. Cut the circle like a pizza, creating 16 even triangles. Roll up from the wide end to the point, tucking the point under, to make 32 rugalach. Repeat w/ remaining dough & nut mixture. Place each 2 inches apart on baking sheets, bake, rotating the sheets halfway thru, til just firm & golden on the bottom (do not brown), about 15 minutes. Cool on rack. Best served warm. Can store in airtight container for up to 4 days, or freeze up to 1 month ----- Chocolate Mint Bars Makes 24 servings (2 bars) = 2 points Use good quality chocolate if you can Cake: 1 1/3 C flour 1 t baking soda ¼ t salt ¾ C sugar 1 C low fat milk 2 oz bittersweet chocolate, chopped 1 T unsalted butter 1 t vanilla Frosting & Drizzle: ½ C powdered sugar 2 T low fat milk ¼ t peppermint extract 2 – 3 drops green or red food coloring, optional 2 oz unsweetened chocolate 1 t solid vegetable shortening Preheat to 375. Spray 9x13 pan w/ nonstick spray. Whisk together flour, baking soda, salt in small bowl. Combine sugar, ¼ C milk, chocolate, butter in heavy bottomed med saucepan. Cook over med low heat, stirring constantly, til chocolate & butter have melted & mixture is snooth. Stir in vanilla. Add remaining ¾ C milk alternately w/ flour mix, in halves, stirring til fairly smooth after each addition (a few lumps are OK). Spread into pan, bake til just firm, 10-12 minutes; cool completely on rack, at least 1 hour. To prepare frosting, combine powdered sugar, milk, peppermint & food coloring in small bowl; beat til smooth. Spread over cooled cake. Place unsweetened chocolate w/ shortening in small microwavable bowl; cover loosesly w/ plastic wrap, microwave on high, stirring every 20 seconds, til chocolate is melted & smooth, about 1 minute. Use a spoon to drizzle the chocolate over frosting in a random, swirled pattern. Cover the pan w/ plastic wrap, refrigerate til chocolate is firm, about 1 hour. Cut into 48 bars. Store in tin at room temp or fridge up to a week. Or freeze up to 3 weeks. Thaw in fridge ----- Florentines Elegant, paper-thin crisps – be sure to make them on a dry day, as humidity will make them soggy. Use baking parchment to help lift them easily from the pan. Makes 30 servings (2 florentines) = 1 point ½ C sugar 3 T unsalted butter 2 T honey 2 T reduced fat sour cream 1/3 C old fashioned or quick (NOT instant) rolled oats ¼ C slivered almonds 1 T grated orange rind Arrange oven racks to divide oven into thirds; preheat to 400. Line 2 baking sheets w/ parchment paper. In heavy bottomed small saucepan, bring the sugar, butter, hjoney & sour cream to a boil, stirring constantly. Reduce heat, simmer, stirring, til slightly thickened, about 5 minutes (the batter will be thin). Remove from heat, stir in oats, almonds, orange rind. Drop batter by ½ t (seems like a tiny amount) onto baking sheets, neatening the edges of the cookies to make sure they spread evenly, space them 2 inches apart. Reheat the batter over med low heat, as needed, if it becomes too thick to handle easily. Bake 2 batches at a time, rotating the baking sheets halfway through baking, til golden, bubbly, slightly runny, 8-10 minutes. Cool on racks, til firm enough to remove from the parchment, about 2 minutes, then gently transfer w/ a thin spatula to racks to cool completely. Refrigerate in airtight container in fridge up to a week. ----- Sugarplums – NO COOKING 16 servings (2) = 2 points 1/3 C sugar ¾ C whole almonds, or shelled pistachios (3 ozs) ½ C finely chopped dried figs ½ C finely chopped pitted dates ½ C finely chopped dried apricots 3 T orange liqueur or orange juice 2 t grated orange zest ¼ t cinnamon ¼ t ground cloves line baking sheet w/ wax paper. Place sugar in small bowl. Combine all remaining ingredients in food processor; pulse just til almonds are size of peppercorns, & mix begins to hold together (do not overprocess) form the fig mix into 1 inch compact balls. Roll each in sugar, then place on baking sheet. Repeat to make about 32 sugarplusm. Refrigerate til firm, about 1 hour, then transfer to airtight container. Store up to 1 week at ro
  21. FeelGR8

    Cookie Exchange

    members of an At Work group want to have a Christmas Cookie Exchange Party & are asking for WW friendly recipes. Well, who else to ask but the great folks here. I look forward to seeing what ya'll come up w/ & when I give the group members your recipes I will definitely tell them where they came from. Maybe some will become recruits! TIA!
  22. sounds good & easy! I love it when the weather starts getting cooler - it always makes me think "SOUP" & my whole family loves soups!
  23. sounds very good! Thanks!
  24. I pulled these off of the Nat'l Institute for Cancer Research web site. I didn't figure points but all nutritional info is included: --- Ginger Carrots and raisins Even finicky vegetable eaters will love this dish. Sweet golden raisins combined with bright orange carrots give it great taste and eye appeal. 3/4 cups golden raisins 1 3/4 cups hot water 5-6 medium carrots -10-12 oz. Boiling water, just enough to cover carrots 2 tsp. finely minced fresh ginger 1 tsp. lemon juice 2 tsp. butter or margarine 2 tsp. brown sugar 2 tsp. cornstarch 1 tsp. grated lemon zest Pinch of salt, if desired In medium bowl, combine raisins and hot water. Let stand for about 15 minutes. Meanwhile, peel and slice carrots diagonally into 1/2-inch slices. In medium pot of boiling water, add carrots, ginger and lemon juice. Cook 6 to 7 minutes. Drain. Drain raisins, reserving 3/4 cup liquid; set aside. In skillet, melt butter over medium heat. Add brown sugar and cook 30 seconds. Mix together reserved raisin water and cornstarch. Add to butter/brown sugar mixture. Cook about 1 minute, until thickened. Add raisins and carrots and cook 1 minute. Add lemon zest and salt, if desired. Makes 4 servings. Per serving: 155 Calories, 2 g Total Fat -1 g Saturated Fat, 35 g Carbohydrate, 2 g Protein, 3 g Dietary Fiber, 30 mg Sodium. Roasted Aspargus w/ Garlic Roasting preserves the flavor and color of asparagus without making it tough or stringy. 1 lb. fresh asparagus -medium width 2 tsp. olive oil 2 garlic cloves, minced Salt and freshly ground black pepper, to taste Lemon wedges, as garnish Preheat oven to 500 degrees. Rinse asparagus and break off tough ends. In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste. Roast uncovered for 6-8 minutes -depending on width of spears, shaking pan occasionally. Serve with lemon wedges. Makes 4 servings. Per serving: 47 Calories, 3 g Total Fat - Sesame Spinach The crunchiness of toasted sesame seeds adds a nice contrast in texture to the soft spinach. Even Popeye's spinach didn't taste this good. 3 lbs. fresh spinach, preferably baby spinach leaves 1 Tbsp. sesame seeds 1 tsp. toasted sesame oil 2 garlic cloves, minced Salt and freshly ground black pepper, to taste Rinse spinach well and discard stems. Heat skillet and add spinach with water still clinging to leaves. Cover and cook over medium-high heat for 2 minutes. Uncover and cook 2 more minutes until wilted, stirring often. Drain in colander. Squeeze out excess water. In small pan, place sesame seeds. Toast over medium heat for 1-2 minutes - keep them moving - until seeds are lightly brown. Set aside. In skillet, heat sesame oil over medium heat. Add garlic and sauté for 30 seconds. Add spinach, sesame seeds and salt and pepper, to taste. Cook 1 minute. Serve. Makes 4 servings. Per serving: 102 Calories, 2 g Total Fat - Bok Choy w/ Sauteed Mushrooms & Shallots Serve this delightful vegetable dish with brown rice and grilled salmon. 2 tsp. canola or olive oil 1 package - 8 oz.- sliced mushrooms 2 shallots, minced 1 garlic clove, minced 1 1/2 pounds bok choy, rinsed and chopped into 1-inch pieces 2 tsp. lite soy sauce 1 tsp. lemon zest Salt and freshly ground black pepper, to taste In large skillet or wok, heat oil over medium-high heat. Add mushrooms, shallots and garlic and stir-fry until mushrooms darken, about 5 minutes. Add bok choy and stir-fry for about 8-10 minutes until tender. Sprinkle with soy sauce, lemon zest and salt and pepper, to taste. Serve. Makes 4 servings. Per serving: 60 Calories, 3 g Total Fat - Baked Greek Tomatoes Make this dish in the summer when tomatoes are at their peak flavor. Sprinkled with aromatic herbs and Parmesan cheese, these tomatoes are terrific. 2 large ripe tomatoes, halved 1 slice whole wheat bread, crusts removed 2 Tbsp. grated Parmesan cheese 1 garlic clove, finely minced 1 tsp. olive oil 1 tsp. dried oregano 1/2 tsp. dried basil 1/2 tsp. dried thyme Salt and freshly ground black pepper, to taste Preheat oven to 350 degrees. Gently squeeze tomatoes or use a spoon to remove seeds. In blender or food processor, make crumbs of bread. In small bowl, combine bread crumbs, cheese, garlic, oil, oregano, basil, thyme and salt and pepper, to taste. Spoon crumb mixture into each halved tomato. In casserole dish, bake tomatoes uncovered for 25-30 minutes, until tomatoes are soft, but not mushy, and topping is golden brown. Makes 4 servings. Per serving: 62 Calories, 3 g Total Fat - Broccoli w/ Hazelnuts Pairing nuts with vegetables provides a double dose of nutrition. Just a small amount of nuts makes this vegetable dish something special. 2-3 Tbsp. coarsely chopped hazelnuts Boiling water 1 lb. broccoli, stems peeled and sliced thin and florets separated 2 tsp. sesame oil 2 scallions, thinly sliced 2 garlic cloves, finely minced 2 tsp. lite soy sauce In small skillet, toast hazelnuts over medium-high heat for 3-4 minutes, until lightly browned. Set aside. In large pot of boiling water, add broccoli and blanch for 4 minutes. Rinse with cold water and drain. In large bowl, combine oil, scallions, garlic and soy sauce. Add broccoli and toss well. Top with hazelnuts. Serve at room temperature. Makes 6 servings. Per serving: 54 Calories, 3g Total Fat - Triple Mushroom Saute w/ Toasted Walnuts If one is good, then three must be better. Portobello, shiitake and white mushrooms blend together in a mélange that almost melts in your mouth. 2 Tbsp. walnuts 1 tsp. olive oil 2 cups thinly sliced portobello mushrooms, stems removed - about 1-2 2 cups thinly sliced shiitake mushrooms, stems removed - about 6 2 cups thinly sliced white mushrooms, stems removed - about 6 2 Tbsp. minced parsley 2 garlic cloves, minced 1 Tbsp. balsamic vinegar 2 tsp. sugar 1 tsp. lite soy sauce In small skillet, toast walnuts over medium heat for 2-3 minutes, until lightly browned. Remove from heat and set aside. In large skillet, heat oil over medium-high heat. Add mushrooms and cook, without stirring, about 2 minutes. Begin stirring. Add parsley and garlic and sauté for 3-5 minutes, or until mushrooms release their liquid and begin to darken. In small bowl, combine balsamic vinegar, sugar and soy sauce. Add to mushrooms and cook for 1 minute. Top mushrooms with walnuts and serve. Makes 4 servings. Per serving: 75 Calories, 4 g Total Fat - Tri-colored Peppers w/ Herbs This dish is almost too pretty to eat, but you won't be able to resist the flavors and aromas enhanced by these fresh herbs. 2 tsp. olive oil 1 medium red bell pepper, cut julienne 1 medium yellow pepper, cut julienne 1 medium orange pepper, cut julienne 2 garlic cloves, minced 2 tsp. balsamic vinegar or sherry 1 Tbsp. fresh basil, minced - or 1 tsp. dried 1 tsp. fresh oregano, minced - or 1/2 tsp. dried 1 tsp. fresh thyme, minced - or 1/2 tsp. dried Salt and freshly ground black pepper, to taste In large skillet or wok, heat oil over medium-high heat. Add peppers and sauté for 3-5 minutes, or until crisp-tender. Add garlic and sauté for 2 more minutes. Add balsamic vinegar, basil, oregano, thyme and salt and pepper, to taste. Cover and steam 1 minute. Serve. Note: Julienne means to cut into very thin, matchstick strips. Makes 4 servings. Per serving: 57 Calories, 3 g Total Fat - Stir-fried Kale w/ Slivered Carrots So often used as a garnish, kale now gets the full treatment it deserves as a nutritious, delicious vegetable. 3/4 lb. fresh kale Boiling water 2 tsp. canola oil 2 carrots, peeled and cut julienne 1-2 garlic cloves, minced 1 tsp. ground coriander Salt and freshly ground black pepper, to taste Pinch cayenne pepper, if desired Rinse kale and remove stems, including large stem running through center of each leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all kale is cut. Add kale to pot of boiling water and boil uncovered 10 minutes. Drain and set aside. In large skillet, heat oil over medium heat. Add carrots and sauté 2 minutes. Add garlic and sauté 1 more minute. Add coriander, salt and pepper, to taste, and cayenne, if using. Cook for 15 seconds. Add kale and cook 1-2 minutes. Note: Julienne means to cut into very thin, matchstick strips. Makes 4 servings. Per serving: 81 Calories, 3 g Total Fat - Provencal Zucchini & Yellow Squash Medley When you take a bite of this dish, you might think of a sunny garden somewhere in the south of France. 2 tsp. olive oil 1/2 cup chopped onion 1 large zucchini, cut into 1-inch cubes 1 large yellow squash, cut into 1-inch cubes 2 garlic cloves, finely minced 1 tsp. herbs de Provence 1/2 cup halved cherry tomatoes Salt and freshly ground black pepper, to taste 1/4 cup crumbled reduced fat feta cheese Preheat oven broiler. In large skillet, heat oil over medium-high heat. Add onion and sauté 3 minutes. Add zucchini and yellow squash and sauté 5-6 minutes. Add garlic and sauté 2 more minutes. Add herbs de Provence, cherry tomatoes and salt and pepper, to taste. Transfer vegetable mixture to casserole dish. Sprinkle with feta cheese. Place casserole under broiler for a few minutes, until feta cheese melts. Note: Herbs de Provence is a mixture found in the spice section of most supermarkets. It is a blend of dried basil, fennel seed, marjoram, rosemary, sage, summer savory and thyme. If unavailable, substitute one or two of these herbs to equal 1 tsp. Makes 4 servings. Per serving: 62 Calories, 3 g Total Fat - Roasted Beets w/ Dill Dressing Although the cooking time may be a bit long, the preparation is a breeze. While the beets cook, you can prepare the rest of your meal. Be sure to rinse your hands and cutting board thoroughly after working with beets to prevent pink stains. 4 medium beets 1 tsp. olive oil Dressing: 2 Tbsp. white wine vinegar 2 tsp. fresh dill, minced 2 tsp. olive oil 1/4 tsp. sugar Salt and freshly ground black pepper, to taste Preheat oven to 400 degrees. Detach beets from their stems. Wash each beet and coat with olive oil. Place beets, whole, on baking sheet and roast uncovered for about 1 hour. Remove beets from oven and let cool slightly. Peel and cut into quarters. Combine dressing ingredients and serve with roasted beets. Makes 4 servings. Per serving: 83 Calories, 4 g Total Fat - Asian Stir-fried Veggies This recipe requires some slicing, mincing and chopping, but the result is a delicious powerhouse of phytochemicals. A food processor or another pair of hands will help. This stir-fry is a basic recipe, so vary it according to your own tastes. Use your favorite vegetables and add a few new ones to expand your repertoire. 1 tsp. canola oil 2 garlic cloves, minced 1/2 tsp. fresh ginger, minced 3 scallions, minced 2 carrots, peeled and sliced on diagonal into 1/2-inch pieces 1/2 large red pepper, sliced into 1/4-inch strips 1 celery stalk, sliced on diagonal into 1/4-inch pieces 1 cup fresh snow peas, trimmed 1/2 cup canned sliced water chestnuts, drained 1/2 cup fat-free, reduced sodium chicken or vegetable broth, divided 1 1/2 Tbsp. lite soy sauce 2 tsp. honey or sugar 2 tsp. cornstarch 2 Tbsp. sliced almonds, toasted In large nonstick skillet or wok, heat oil over medium-high heat. Add garlic, ginger and scallions and stir-fry 1 minute. Add carrots and pepper and stir-fry 2 minutes. Add celery and stir-fry 2 minutes. Add snow peas and water chestnuts. Stir in 1/4 cup broth. Cover and steam 2-3 minutes. Snow peas should be bright green and crisp. Meanwhile, in measuring cup, combine remaining broth, soy sauce, honey and cornstarch. Add sauce to vegetables and cook 1-2 minutes, until sauce thickens. Top vegetables with sliced almonds. Makes 6 servings. Per serving: 68 Calories, 2 g Total Fat - Classic Ratatouille This recipe uses far less oil than a traditional ratatouille recipe. Serve chilled in the summer months, and serve warm on frosty winter nights. Leftovers freeze well. 1 small eggplant, peeled if desired, top removed Salt 2 tsp. olive oil, divided 1 onion, thinly sliced 1 small green pepper, seeded and chopped 1 small red pepper, seeded and chopped 2 garlic cloves, minced 4 medium tomatoes, seeded and coarsely chopped 2 small zucchini, halved lengthwise and cut crosswise into 1/2 inch strips Nonstick cooking spray 1/4 tsp. thyme 1/4 tsp. oregano Freshly ground black pepper, to taste Pinch of cayenne pepper, if desired Cut eggplant into 3/4-inch cubes. Place eggplant in colander, sprinkle with salt and cover with bowl. Let stand for 1/2 hour. In large skillet or Dutch oven, heat 1 tsp. oil over medium-high heat. Add onions and bell peppers and sauté 5 minutes. Add garlic and tomatoes and sauté 3 minutes. Remove mixture from pan and set aside. Heat remaining oil and add zucchini to skillet. Sauté on medium-high heat for about 7 minutes. Remove zucchini and place with other vegetables. Quickly rinse salt from eggplant. Dry with paper toweling. Spray clean skillet with nonstick spray. Sauté eggplant on medium heat for about 1 minute. Add reserved vegetables to eggplant. Stir in thyme, oregano, black pepper and cayenne pepper, if using, and cook 5 minutes. Serve. Makes 10 servings. Per serving: 47 Calories, 1g Total Fat - Creole Okra Okra soaks up the flavors of tomatoes, garlic and herbs in this tantalizing dish. You may use frozen okra if fresh is unavailable. 1 tsp. olive oil 1/2 small onion, diced 1 garlic clove, minced 1/2 small green pepper, diced 1 ripe tomato, seeded and coarsely chopped 1/2 lb. fresh okra, sliced into 1/2-inch pieces 1 tsp. dried oregano 1/2 tsp. dried thyme Salt and freshly ground black pepper, to taste Pinch of cayenne pepper, if desired In medium skillet, heat oil over medium-high heat. Add onion and garlic and sauté 3 minutes, stirring frequently. Add green pepper and sauté 3-4 minutes. Add tomatoes and okra. Cover and cook over low heat 10-15 minutes, until okra is soft. Add oregano, thyme, salt and black pepper, to taste, and cayenne pepper, if using. Cook uncovered about 1 minute. Makes 4 servings. Per serving: 39 Calories, 1g Total Fat - Jicama & Orange Salad Here's a recipe you don't even have to cook. Crunchy slices of jicama combine with sweet carrots and oranges for a cool, refreshing salad. 1 small or medium jicama, peeled and cut into 1/8-inch x 1 1/2-inch sticks 2 carrots, peeled and coarsely grated 2 small oranges, peeled and sliced 1/2 Tbsp. olive oil 2 Tbsp. orange juice 1-2 Tbsp. honey 2 tsp. lime juice Salt, to taste In medium bowl, mix jicama, carrots and oranges. In small bowl, combine oil, orange juice, honey, lime juice and salt, to taste. Mix well. Pour over jicama mixture. Chill and serve. Makes 6 servings. Per serving: 90 Calories, 1 g Total Fat - Sweet Brussels sprouts These "little cabbage heads" are simply prepared with shallots and a touch of nutmeg. The sweetness of the shallots tempers the natural taste of Brussels sprouts. 10 oz. fresh Brussels sprouts 2 tsp. olive oil 2 small shallots, thinly sliced 1/2 cup fat-free, reduced sodium chicken broth or vegetable broth 1/8 tsp. nutmeg Salt, to taste Remove any yellow leaves from sprouts. Trim bottoms and with tip of knife, make an X in stem end. This will help sprouts to cook evenly. Place steamer basket inside pot. Add about 2 inches of water. Place sprouts on steamer. Cover and steam on high heat about 10 minutes, until crisp-tender. Sprouts can also be steamed in microwave oven, in microwave-safe cookware. Meanwhile, in medium skillet, heat oil. Add shallots and sauté about 2 minutes. When sprouts are done, add to shallots. Add broth. Cover and cook over medium heat 2 minutes. Remove cover and cook 1-2 minutes, until broth is absorbed. Season with nutmeg and salt, to taste. Makes 4 servings. Per serving: 51 Calories, 2 g Fotal Fat - Whipped Rutabaga Rutabaga and potatoes combine together beautifully for a wonderful variation on mashed potatoes. 1/2 lb. rutabaga, peeled and cut into 8 pieces 1 medium russet potato, peeled and cut into 8 pieces 2 tsp. olive oil 1/3 - 1/2 cup warm lowfat milk Salt and freshly ground black pepper, to taste Pinch of nutmeg In large saucepan, place rutabaga and enough water to cover. Bring to boil. Cover and cook over medium heat 10 minutes. Add potato to pan and cook 15-20 more minutes. You may need to increase temperature when you add cold potatoes to pan. Cook until rutabaga and potato are tender. Drain vegetables from pan and place in bowl. Add olive oil and mash with potato masher or electric mixer. Slowly add milk, as desired, and whip to desired consistency. Season with salt, pepper and nutmeg, to taste. Note: To warm milk, place in microwave-safe container and heat for 1 minute on high power. Makes 4 servings. Per serving: 72 Calories, 2 g Total Fat - Braised Kohlrabi For this dish, only the large bulb is used. The leaves can be used as you would turnip greens for a separate recipe. 1 tsp. butter 1 1/2 lbs. kohlrabi, peeled and cut into 1/4-inch strips 1 1/2 cups fat-free, reduced sodium chicken broth or vegetable broth Freshly ground black pepper, to taste In nonstick medium skillet, heat butter over medium heat. Add kohlrabi and sauté 5 minutes. Add broth, bring to boil, cover and lower heat. Cook for 15-20 minutes, until kohlrabi is tender. Cover may be removed during last 5 minutes, until liquid is absorbed. Add pepper, to taste. Makes 4 servings. Per serving: 31 Calories, 1 g Total Fat - Green Beans w/ Tomatoes & Herbs Jazz up plain green beans with ingredients you probably have on hand. 1 tsp. olive oil 2 garlic cloves, finely minced 1 small onion, minced 1 large ripe tomato, diced or 1/2 can - 14 oz. diced tomatoes 1 tsp. minced fresh basil - 1/2 tsp. dried 1 tsp. minced fresh oregano - 1/2 tsp. dried 3/4 pound trimmed green beans Salt and freshly ground black pepper, to taste In nonstick skillet, heat oil over medium heat. Add garlic and onion and sauté for 5 minutes. Add tomato, basil and oregano. Cook 2 minutes. Add green beans. Cover and cook 6 minutes. Add salt and pepper, to taste. Makes 4 servings. Per serving: 54 Calories, 2 g Total Fat - Cauliflower w/ Tarragon Vinaigrette Drizzling a lowfat dressing over a steamed vegetable is an easy way to add flavor. Boiling water Salt 1 small head cauliflower - washed and leaves removed 2 Tbsp. tarragon vinegar or white wine vinegar 2 tsp. olive oil 1 tsp. Dijon mustard 1/2 tsp. minced tarragon 1 garlic clove, minced Salt and freshly ground black pepper, to taste Set steamer basket in about 2 inches of very lightly salted boiling water in pot large enough to hold whole head. Set head firmly upright on basket and cover pot, or if head protrudes, cover with foil. On high heat, steam cauliflower for 11-15 minutes, until tender, checking water level and adding more if necessary. Remove cauliflower from steamer and place in colander to drain. In small bowl, combine remaining ingredients. Drizzle mixture over cauliflower. Serve warm or cold. Makes 4 servings. Per serving: 59 Calories, 2 g Total fat - Red Cabbage w/ Apples 2 cups apple juice or cider 2-4 Tbsp. apple cider vinegar 1/2 tsp. allspice 3 cups shredded red cabbage 1 cup grated red apple Pinch of salt In medium saucepan, bring apple juice, vinegar and allspice to a boil. Add cabbage, apple and salt. Simmer, uncovered for 30 minutes, stirring occasionally. Serve warm or cold. Makes 4 servings. Per serving: 96 Calories, Snow Peas w/ Cashews 1 tsp. canola oil 1 tsp. dried orange peel 3 cups snow peas, rinsed and drained Salt and freshly ground black pepper, to taste 1-2 Tbsp. toasted cashew nuts, finely chopped In nonstick skillet, heat oil. Add orange peel and cook over low heat for 2 minutes. Add snow peas and salt and pepper, to taste. Return heat to medium. Stirring constantly, cook 3 to 4 minutes or until bright green and crunchy. Sprinkle with cashews. Makes 4 servings. Per serving: 66 Calories, 2 g Total Fat -
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