Successful Snacking Tips

Successful Snacking Tips from a successful WW Member

This year, I’m focusing on trying to find healthy foods rather than 100-calorie snack packs and other empty calories that I could scarf down in seconds flat and still be left unsatisfied. I’m focusing on quality instead of quantity, and some of the items I love this year include these favorites:

Nuts and dried fruits

Low-fat cheeses

Applegate Farms Turkey Salami (yum, for 2 POINTS values a serving)

Pickles (for 0 POINTS values)

Pickled beets: I got them at the farmer’s market. They’re delicious even though it may not sound like it.

Black bean hummus with Kame sesame rice crackers (2 POINTS values for a serving of each)

Onion soup mix with fat-free sour cream (as a dip) and celery

Clementines: So sweet and delicious

Pre-cut pineapple from the supermarket, right out of the fridge

Bosc pears

Yogi Tea Lemon Ginger tea: This tea is so sweet it tastes like it has calories, but it doesn’t!

Weight Watchers English Toffee Ice Cream bars (only 2 POINTS values)

Jenn Coonce, Blogger on weightwatchers.com

Vegetarian Pastitsio

main meals

POINTS® Value: 5
Servings: 8

Ingredients
3 cup fat-free skim milk
3/4 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp black pepper
3/4 tsp table salt
1 Tbsp olive oil
2 clove garlic clove(s), peeled and minced
1 medium onion(s), chopped
1/4 cup cornstarch
8 oz uncooked whole-wheat spaghetti
3 egg, lightly beaten
2 cup plum tomato(es), chopped (about 2 Cups)
8 Tbsp reduced fat parmesan cheese
12 oz meatless soy crumbles

Instructions
Preheat oven to 350 degrees. Spray a 7x11" baking dish with non-stick spray; set aside.

To make the white sauce, combine the milk, cornstarch and eggs in a large saucepan. cook over low heat, stirring constantly, until thickened, 7-9 minutes. Remove from the heat and stir in 6 T of the Parmesan Cheese, 1/4 t of the salt, 1/8 t of the pepper, and the nutmeg; cover and set aside.

Bring a large pot of lightly salted water to a boil. Add spaghetti and cook according to package directions. Drain and set aside.

To make the filling, heat a large nonstick skillet over medium-high heat. Swirl in the oil, then add the onion. Cook, stirring occasionally, until the onion is softened, 4-6 minutes. Add the soy crumbles and cook, breaking up until browned, 5-6 minutes. Stir in the tomatoes, garlic, cinnamon, and the remaining 1/2 t salt and 1/8 t pepper. Cook, stirring often, until the liquid from the tomatoes evaporates, 4-5 minutes.

Assembly
Arrange half of the cooked spaghetti in an even layer on the bottom of the baking pan. Top with the filling, then top with the remaining spaghetti. Spread the white sauce evenly over the spaghetti. Sprinkle sauce with the remaining parmesan cheese. Bake until top is golden, 30-35 minutes. Cool at least 5 minutes before serving.

Cooking for One?!

This is an article from the Weight Watchers website - Single and On Plan section


I get home after 8 p.m. at least three of five weeknights each week. If I worked out, I’m starving, sweaty and exhausted. Making myself something special for a weeknight dinner has never been my priority. I want something fast, filling and healthy.But I’ve decided to start treating myself better, and that means a peanut butter-and-jelly sandwich on whole-wheat toast isn’t going to cut it anymore.

I can’t promise I’ll cook every night, but I’d like to put some extra thought into what I’m eating for dinner and take time to enjoy the meal.

I decided to talk with Dave Lieberman, host of the Food Network show “Good Deal with Dave Lieberman,” and author of Young and Hungry: More Than 100 Recipes for Cooking Fresh and Affordable Food for Everyone (Hyperion, 2005) for his “young and hungry” cooking advice. Here are his tips for getting a savory meal on the table—fast.

“Simplicity Above All” Lieberman says the key is using only four or five ingredients for everything you’re cooking and making use of what you already have in your kitchen, like pasta, canned beans, canned tomatoes and condiments that are always in the fridge.

Make the most of your time. “Think about what’s going to take the longest and then work backwards,” Lieberman suggests. “If you have to boil the pasta, put the water [on] before you unpack your groceries. When you know you’re going to use lettuce and it’s got to be washed and dried, just wash it and let it sit while you prepare other things.”

Use quick-cooking proteins.If you’re cooking with proteins like fish, chicken or steak, Lieberman recommends fast-cooking methods like pan-searing, broiling or frying. “Fish cooks in just a couple of minutes and you can broil that with some olive oil, salt and pepper,” says Lieberman.

Pump up the flavor. Adding a few flavorful ingredients like garlic, onions, fresh herbs and spices can keep your dinner from being another ho-hum meal. “Play around with the spice rack,” Lieberman says. He suggests Indian spices because they pack a lot of flavor, fennel seeds, chili powder, chipotle chile, rosemary and thyme.

In addition to chatting with Lieberman for advice, I took a class called “Techniques of Healthy Cooking” at The Institute of Culinary Education in New York. The most important take-away from the class was that when I do take my time with a recipe or make an effort to think about preparing a meal, it tastes better, I savor each bite and I stay satisfied longer. Here are some other strategies I learned in the class that I’m challenging myself to try this year.

Don’t be afraid to work with a new food. I’m not a picky eater. I’ve become more selective about what I’m eating since trying to lose weight, but I’m willing to “sample” almost (almost) anything. But, quite honestly, I’ve been afraid to make foods that I’m not familiar with. There are plenty of vegetables I don’t know how to prepare and meats I’ve been afraid to dig my fingers into. I know I’m also wary to make dishes with “unfamiliar” ingredients because if they don’t turn out as hoped, I’ll have wasted time, money, food—and I’ll be left hungry and frustrated. But I’d like to turn over a new leaf in 2008 and try one new ingredient a month. If it turns out to be inedible, well, at least I can say I tried. What ingredients have you been afraid to cook with?

Keep trying foods you haven’t liked in the past. I thought I didn’t like lamb. I’ve tried it a bunch of times, cooked different ways, and it just didn’t appeal to me. But on the first day of class we made lamb, so to be a good sport I tasted a sliver like my instructor, Chef Allen Smith, recommended. Well, I loooved it. Maybe it was the cut of meat or the shallots, mint, guava juice and cayenne pepper it was prepared with, but I think it was one of my favorite dishes in the class. I’m even going to try to make it at home soon.

Great Core Food Ideas!

Here are some great Core foods that will help to increase them in your Flex Plan diet or to help you transition to the Core Plan from the Flex.

BFast Ideas

--Eggs (real or substitutes) - great as an omelet
--Canadian Bacon
--Oatmeal (non-instant or WW oatmeals)
--Whole Grain Cereals (shredded wheat or Fiber One are good)
--FF Milk
--FF Plain Yogurt (sweetened with sugar substitute), mixed with berries and topped with plain Oatmeal (dry)
--FF Cheese or Soy Cheese as a topping
--Smoothies (made with WW Smoothie packet, frozen fruit instead of ice, and FF milk or Enriched Soymilk


Lunch Ideas

--Deli Meat from the counter (not pre-packaged)
--Veggie Patties
--Whole wheat pasta with sauteed veggies in 2 t Olive Oil
--Couscous made with broth or water and served as a cold salad with chopped veggies and homemade vinaigrette or warm as a side dish with steamed veggies (you can buy the steamer bags)
--Stirfry veggies
--Chili
--Salad (great with canned tuna or chicken in water, canned beans, salsa and FF Ranch dressing, FF cheese, lean ground beef or veggie burger crumbles seasoned with taco seasoning)

Dinner Ideas

--Stuffed Peppers made with brown rice, canned diced tomatoes, sliced mushrooms, garlic, and FF feta cheese - these are awesome! (You may add a protein source to this)
--Bean, pumpkin, or veggie soups (see Black Bean Pumpkin Soup recipe)
--Steamed veggies
--Stirfry (great made with pineapple - go wild with your veggie choices)
--Meat with potato (salsa and FF sour Cream are great on potato)
--Entrees made with grains (Quinoa, Bulgur, Barley)
--Lasagna made with Whole Wheat Pasta, veggies, and FF Cheese)

Keep in mind the foods on here that are limited to once a day. See your Eat Wisely book for those Guidelines

Good luck!

Peanut Butter Vegetable Soup - NEW!!!

As taken from vegweb.com

Ingredients

4 cups vegetable broth (about 1 liter)
1/2 cup potatoes, peeled and cubed
1/2 cup carrots, diced
1/2 cup zucchini, diced
1/2 cup broccoli florets, chopped
1/2 cup tomatoes, diced
1/4 cup celery, diced
1 small onion, diced
1/4 cup red or yellow bell pepper, diced
1 small garlic clove, minced
1/4 cup peanut butter (chunky or smooth)
1/4 teaspoon chili powder
1/4 teaspoon ground black pepper

Directions

In a large stockpot, combine first 10 ingredients and bring to a boil. Reduce heat and simmer for 10 minutes. Add peanut butter and spices and stir until peanut butter is fully blended. Simmer for 2 or 3 minutes longer. Taste and adjust seasonings if desired. To serve, ladle soup into warmed bowls and garnish with croutons, fried onions, fresh parsley or whatever you like.

4serving at 3 per serving (the peanut butter)
I add more spice ...dried chili flakes, etc.Preparation time: 10 minutes - Justveggie (WW vegetarian board member)

Great Breakfast recipe idea! NEW!!!!!!!

Hello all. This is a great recipe idea that made me speechless. Dont' know why I didn't think of it before. Thanks Kathy (Thursday At Work)!



Egg Muffins



6 eggs (real or Egg substitute)

6 T low fat cheddar cheese

6 T salsa



Place ingredients in a muffin pan and bake at 350 degrees for 15 minutes. Keep in a baggie in the fridge. Reheat for 20 seconds in the microwave. Place on a 1 pt english muffin with a slice of 1 pt WW cheese for a yummy 5 pt sandwich (if made with real egg).



You can do lots of different combos with this. Veggies, other cheeses, sun dried tomatoes, herbs...the possibilities are endless. Kathy uses the silicone muffin pans with 6 cups.

3 pts. with real eggs

2 pts with egg substitute

We are getting there!

Are we there yet? Who hasn't said that???? Well, I am getting there on transferring everything over. Please bear with me, it should be done by the end of the weekend, when I will also begin posting new updates. No need to pull the car over!

Meg