Wednesday's Wonderings

It is going very well. I am enjoying the idea of inventing new soups every day. I pick out random veggies and experimenting with different combinations. I baked some potatoes again today. I like having them on hand for quick starts to my meals. I intend to cut them up and make oven baked fat free home fries for my breakfast tomorrow. Add some veggies on the side and it should be a yummy breakfast.

Another thing I am enjoying is frozen spinach. I throw some in my soups and it ups the nutrition value and gives much needed iron and it is yummy besides.

I want to cook some brown rice and have that ready in advance too, but I find it hard to get it so that it doesn't have a bite in the middle. I am working on it, I guess.

Day Two

I am on two days of counting points while also eating low fat, plant based, whole foods. I am never hungry and I do love making big pots of low points vegetarian soups and snacking on them whenever I want to. I think the points keep me honest and make me more aware of how much I am eating. On a sidenote; I also have to say that I do not miss meat at all. I find beans and mushrooms more than make up for any meat cravings I may feel.

Today I made another quick soup very similar to yesterdays, but I threw in some spinach as well and then ate it for supper and lunch. I will be making myself a snack of fruit and oatmeal. And even then I have two points left if I need them.

Thoughts

So I decided that I am going to eat the whole foods, low fat, plant based diet, but I am going to do so tracking my weight watchers points so I can know how much I am eating. At least for now. Today I had one point left at the end of the day.

Today for supper I had long grain rice, mushrooms, and these really great frozen veggies that have asparagus and peppers in it. It was yummy.

I have been making myself oatmeal every day as well. I have it with fruit in it while it cooks and I top it with applesauce. It is really good and feels like a treat, but it stays in my system a long time.

Hmmm . . . .

I am wondering whether I should be more aware of the portion sizes of the low fat, whole foods, plant based diet I am on. I know that Dr. McDougall says you don't have to, but it seems to me that too much of anything can be a bad thing. I am thinking that maybe I can eat these same foods but use Weight Watchers to track how much I am eating. I mean, my veggies would still be 0 points but then I would be able to be more aware of the amounts of rice and potatoes I am eating. It wouldn't be so much of a change in eating as just being more aware of what I am eating. Sticking to the same foods, just tracking them.

Today I through some things in a pot for a quick lunch and it was yummy. I took one pot and put in a can of diced tomatoes, one chopped jalapeno, a can of corn, chopped mushrooms, two tablespoons of tomato paste and a can of beans. I heated it thr0ugh and it was YUMMY.

For supper, I put potatoes, cabbage and carrots in a roasting pan with some veggie broth and slow cooked it until it reached a hash-like consistency. I added some extra salt and it was a yummy supper.

mac and cheese

• 1 package Green Giant Family Size Cauliflower & Three Cheese Sauce (freezer aisle)
• 2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta (or another whole-wheat or whole-wheat-blend pasta)
• 3 wedges The Laughing Cow Light Original Swiss cheese
• Optional: salt and black pepper, to taste

Directions:
Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12 - 16 minutes, until sauce has melted and cauliflower is hot.

Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl.

Mix thoroughly, ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. If you like, season to taste with salt and pepper. Enjoy!

MAKES 4 SERVINGS

Serving Size: 1 cup
Calories: 202
Fat: 4.5g
Sodium: 825mg
Carbs: 36g
Fiber: 5g
Sugars: 6g
Protein: 8.5g

POINTS® value 4*

(Try mashing the cauliflower with a potato masher before adding the Laughing Cow cheese and macaroni. You can also add about a tablespoon or so of ground mustard. Delicious!)

Linguine Puttanesca

• 6 cups cooked whole wheat linguine (12 oz dry)
• 1 tablespoon olive oil
• 1 can anchovies, drained and minced
• 4 to 6 garlic cloves, minced
• 1/4 to 1/2 teaspoon crushed red pepper flakes
• 1/2 cup pitted kalamata olives, chopped
• 3 (14 oz) cans diced tomatoes
• 2 tbs canned capers, drained
• 1 cup frozen and defrosted green peas
• 1/2 cup (2 oz) fresh parmesan cheese (plus 1 tbs extra to sprinkle on top of each serving)
• italian seasoning, salt, and black pepper to taste

While cooking the linguine, sautee anchovies, garlic, and red pepper in olive oil. Add olives, tomatoes, capers, and peas. Bring to a boil, stirring often. Simmer about five minutes. Add parmesan cheese and seasonings to taste. Combine sauce with linguine. Divide among six plates and sprinkle each with one tablespoon additional parmesan cheese.

Serves six
Nutrition info (according to nutritiondata.com):
8 Points
411 calories,
11 grams fat (4 grams saturated),
1100 mg sodium (if you rinse the anchovies well it's less),
63 grams carbs,
6 grams fiber,
22 grams protein,
42% daily value of vitamin A,
36% daily value vitamin C,
33% daily value calcium,
32% daily value iron

WW Core Snack ideas

1. plain yogurt with splenda sweetened zero calorie chocolate syrup and berries
2. cooked tomato and pepper salad
3. baked potato with ff sour cream
4. oatmeal with chopped apples (apples cooked with oatmeal in the microwave)
5. baked apple with cinnamon
6. tomato and mustard on a toasted lite English muffin (1 point)
7. homemade popcorn. 1/4 cup of popcorn tsp of evoo in brown paper lunch bag. Fold over a few times. Microwave 1.5-2 minutes. Spray with butter flavored oil spray and sea salt.
8. Any fruits. (I love bananas, sweet and filling!)
9. Any veggies
10. Oatmeal
11. Shredded wheat cereal with Skim milk
12. Boiled egg or deviled eggs
13. Zero or very low point other snacks like, Drakes makes three 1 point cakes
14. Chocolate, Blueberry, Coffee/cinnamon. Three small cupcakes in a pack for one point. (They make two others carrot and vanilla but those are 2 pts)
15. Curve bar (1pt and so good)
16. Blue Bunny Healthbar Zero point for one bar (nice size and box comes mixed with 1/2 vanilla/chocolate and 1/2 chocolate fudge bars - very yummy)
17. Brown rice pudding
18. SF Jell-O (zero points!)
19. Chocolate banana swirl sugar free pudding (1pt) Sooooo good!
20. Guacamole dip with veggies
21. Light Lays chips (1 point per serving)
22. Serving of Baked tostitos - count points
23. Small wrap (1pt) Rotisserie chicken/lettuce/tomatoes/red onions
24. Latte Lite (Skim Milk, art. sweetener)
25. Cottage Cheese
26. Hard boiled egg
27. 94% fat free popcorn
28. FF plain yogurt with peaches & splenda
29. Smoothie made with frozen fruit and skim milk
30. Fruit and veggies
31. FF plain Yogurt w/frozen berries
32. FF cottage cheese w/pineapple chunks or crushed (packed in it's own juice)
33. sugar-free Jello (any flavor) and mix in natural (sugar-free) applesauce for part of the water. This gives the Jello a little more substance and I find it more satisfying. When I eat it I like to put a dollop of Greek yogurt on top.

WW CORE CORNBREAD

1 1/2 c. yellow cornmeal
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tps. salt
1/3 c. Splenda {up to 1/2 cup if you like it sweet}
1c. fat free yogurt
1/2 c fat free sour cream
1 tbs. oil
2 eggs

Mix dry ingredients in a medium bowl.

Mix liquid ingredients in a small bowl.

Gently fold the wet into the dry.
Pour into a 9" deep dish pie plate or a 9" square pan that has been
sprayed with Pam. Bake at 375 degrees for 25-30 minutes or until the
edges are a golden brown and a toothpick inserted in center comes out
clean. Cut into 8 wedges or make in muffin pans.

Core or if on Flex Points: 8 servings = 2 Pts. each

WW CORE BBQ Sauce using-Diet Cola or Root Beer

1 cup Diet Root beer or Diet Cola/Coke
1 cup ketchup
1/4 cup fresh lemon juice
3 tablespoons Worcestershire sauce
3 tablespoons Splenda
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
optional-tbls SF maple syrup

In a medium saucepan, combine the remaining ingredients; mix well and bring to
a boil over medium heat, stirring occasionally.
Reduce the heat to medium-low and simmer for 20 minutes until reduced by half.

WW Core Multi-grain Muffins

Servings | 12
Estimated POINTS® value per serving | 1

Ingredients
1/2 c uncooked cornmeal
1/2 c uncooked oatmeal
1/2 c uncooked cream of wheat
1/2 c nonfat dry milk
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
2 eggs
1/2 c unsweetened applesauce
1 medium ripe banana
1 tsp vanilla extract
1 c chopped apple

Instructions

1. Pre-heat oven to 350 degrees. Prepare 12 muffin tins with muffin papers.
2. Mix all dry ingredients in mixing bowl. In a blender mix eggs, applesauce
3. banana and vanilla until smooth. Combine dry and liquid ingredients. Fold in chopped
4. apples.
5. Drop batter into muffin tins.
6. Bake for 20 minutes or until tops are firm.

WW Core Pancake

Ingredients:

1/2 cup old fashioned oats
1/4 cup ff cottage cheese
1 egg
cinnamon and/or vanilla to taste
splenda to taste

Instructions:

Combine all ingredients. Spray small saute pan with olive oil, add combined ingredients, and grill.

Pancake Topping

Ingredients:

1/2 to 1 cup fresh or frozen fruit (ie blueberries, strawberries, etc)
splenda to taste

Instructions:

* Place fruit and splenda in small sauce pan. Heat until fruitis soft.

* Serve over pancake

WW Core MACKTOWN CHILI

Recipe By :
Serving Size : 0
Preparation Time :0:00
Categories : Beef Chili

3 pounds beef tip round -- cubed
1 14 oz. can fat-free beef broth
1 14 oz. can fat-free chicken broth
1 8 oz. can tomato sauce
1 teaspoon tabasco sauce salt -- to taste

SPICE MIX:
8 tablespoons mild chili powder
2 tablespoons hot chile powder
3 tablespoons cumin
1 tablespoon garlic granules
1 tablespoon onion granules
1/2 tablespoon arrowroot -- optional

1. Brown meat; drain and add to pot with broths and tomato sauce.

2. Stir together ingredients for Spice Mix in a small bowl.

3. Add 75% of the spice mix to pot with meat and sauce; bring to boil; simmer 2 hours. Add tabasco and remaining spices; cook half hour more or until meat is tender. Add salt to taste.

Crocked Pineapple Chicken

6 whole chicken breast halves without skin -- skinned and split
1 dash pepper
paprika, to taste
20 ounces pineapple chunks in juice –
1 can tidbits
2 tablespoons Dijon mustard
2 tablespoons soy sauce
1 clove garlic -- minced

Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving.

WW Core Crab Bake Au Gratin

Crab Bake Au Gratin

1 lb. imitation crab meat
1/4 cup oatmeal
2 T FF Mayonnaise
1/2 small onion, diced
1 egg, beaten
2 tsp Worcestershire sauce
2 tsp horseradish
2 tsp mustard
1/2 tsp parsley flakes
1/8 tsp tobacco sauce
dash of salt
pepper
1 cup FF shredded cheddar cheese

Preheat oven 350*.

Combine all in bowl and mix well. Place in 8 x 8 glass baking dish
sprayed with Pam. Sprinkle FF shredded cheese on top and bake for 20
minutes.

Serve w/veggies and baked potato.

Baked Caramel Oatmeal Muffins

2 Cups dry oatmeal
1 1/2 teaspoons baking powder
1 Cup skim milk
1 egg
1 egg white
1/2 cup unsweetened applesauce
1/2 cup splenda
2 mashed bananas
1 teaspoon cinnamon
1 teaspoon vanilla
6 Tablespoons SF DeVinci Caramel Syrup

Mix dry ingredients, then add in wet ingredients. Pour into muffin
pan. Bake at 350 F for 40 minutes or until knife comes clean.

Makes 12 muffins.

CORE Fried Breakfast Cookies

Here is the basic recipe:

1/2 cup uncooked oatmeal
1/2 cup eggbeaters
1/2 cup fat free cottage cheese
2 Tbs baking powder
1-2 tsp cinnamon (I put in more)
1/2 capful vanilla (I put in more)
2-3 packets Equal (or equivalent of Splenda) to taste (I put in more)

Mix all dry ingredients together. Then add remainder of ingredients to bowl and mix together. It will be like a thick cake batter consistency.

Drop by spoonfuls onto hot skillet that has been sprayed with Butter flavor Pam by dividing into 7-8 cookies. Cook as you would a pancake: when bottom turns golden ,gently flip over to cook the other side.

*other variations: add chopped apples to the mix or place a few blueberries onto each cookie while cooking (before you flip over).

These are great warm, but also good cold. *You can add more eggbeaters to make pancakes, if you wish.

* Omit the cinnamon and vanilla and add some natural coccoa powder. 

WW CORE Taco Soup

2 lbs ground beef (I use 3 lbs)
1 can whole kernel canned corn
1 can pinto beans
1 can dark red kidney beans
1 can Diced Rotel Tomatoes with Chilies
2 4-oz cans of Chopped Green Chilies
2 15 oz cans Stewed Tomatoes - diced or chopped. (I add an extra can)
1 packet of Hot Taco Seasonings (like Schilling - I use 1-1/2 packets) .
1 packet of Original Ranch Dressing mix ( I use 1-1/2 packets).
1 large diced onion (I used white - sweeter)
Some Garlic (minced or powder) to taste
12oz water.

** ff grated cheddar cheese ff sour cream and jalepenos on the side.

Cook the beef and onions and garlic completely in a large pan until the onions are translucent. (I boiled this as it is faster easier.)
Drain and set aside in a large bowl or back in the stockpot.
Mix in Taco and Original Ranch packets with the cooked beef and blend well. Place back in the large stockpot. Open up cans and dump into the stockpot...
DO NOT DRAIN !!!. Add water and stir well and simmer for about an hour or so - in order for the tomatoes to lose that acidy taste. - stir occasionally so as the veggies and meat do now settle to the bottom and scorch.

This freezes very well. I normally make a double batch or triple batches and sometimes 4x !

Serve with sliced avacados , ff cheese, ff sour cream and jalapenos on the side. This is a very forgiving recipe - "Play with it" as Aunt B says...
Cilantro is excellent in this -- or used as a garnish with the avacados.

WW Core Creamy Pumpkin Soup

Serves 4

1 small onion, chopped
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1 can (29 ounces) pumpkin (puree, NOT pie filling)
2 cups canned low-sodium chicken or vegetable broth (or homemade)
Salt and freshly ground black pepper
1/4 teaspoon cayenne pepper (optional)
1 1/2 cups 1% milk (or use plain soy milk)

In a medium saucepan over a medium high heat, saute onion in olive
oil till translucent--about 3 minutes. Turn down the heat to medium
and add spices and stir for another minute. Add pumpkin puree
(remember--don't use pumpkin pie filling!) and broth. Simmer for 5
minutes. Now add milk and heat for another 5 minutes (don't let it
boil again or it will separate).

Serve with some cornbread and a big green salad.

Per serving: 120 Calories (kcal); 4g Total Fat; (21% calories from
fat); 12g Protein; 19g Carbohydrate, 4g Dietary Fiber; 1mg
Cholesterol; 210mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates

WW CORE MUSHROOM SOUP

6 cups sliced fresh mushrooms, or 3 cans (7 oz.)  mushrooms
1/2  cup finely chopped onion
1/2 cup finely chopped celery
2 teaspoon  healthy oil
1 teaspoon dried Basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups fat free chicken broth
3 cups fat free evaporated milk

In large saucepan, saute' mushrooms, onion and celery in oil until tender;
use extra chicken stock to saute'  the mushrooms in if you find that
2 teaspoons of oil is note enough.
Add the rest of the ingredients and stir till warmed through; do not boil.

WW Core Baked Oatmeal

Servings: 4

Ingredients
2 cups quick oats
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim/ff milk
1/2 cup Egg Beaters
1 mashed banana
4 Tbsp Brown Sugar Twin
1 tsp vanilla
1 tsp cinnamon

Instructions
Preheat oven to 325. Combine dry ingredients and add wet ingredients. Mix it
all up. Pour into a square glass baking dish that has been well sprayed on
sides and bottom with Pam. Bake for about 25 Min. Let cool, cut into servings
and store in the refrigerator or freezer.