Peanut Butter Brownie Cookies

Peanut Butter Brownie Cookies (Thank you Anita from Eldersburg)

This recipe is from the Weight Watchers 20 minute recipe book from the Spring of 2009.

Points value: 1 - serving size 1 cookie
Prep: 11 minutes Bake: 9 minutes
These dense cookies don’t spread much on the pan, so there is room for all of them in one batch.

2 1/3 cups low-fat fudge brownie mix (such as Betty Crocker)
3 Tbsp. chunky peanut butter
2 Tbsp. 1 % low-fat milk
2 Tbsp. egg substitute
Parchment Paper
2 Tbsp. lightly salted dry-roasted peanuts, chopped

1. Preheat oven to 375degrees.
2. Lightly spoon brownie mix into a dry measuring cup; level with a knife. Combine brownie mix, peanut butter, milk, and egg substitute in a large bowl. Drop by level tablespoonfuls about 1 inch apart onto a baking sheet lined with parchment paper. Sprinkle with peanuts, pressing peanuts gently into the dough.
3. Bake at 375 degrees for 9 minutes or until puffed. Remove cookies and cool on parchment paper. Yield: 25 cookies (serving size; 1 cookie)

Changes from one of my dearest members

Hi winners,

I received this email from Margaret yesterday and with her permission I am going to share it with all of you. It is important that we persevere and go for our goals. Remember "Winners Never Quit and Quitters never Win".

This is a list of the changes that Margaret made since she joined and she is almost at Goal, just a couple more pounds.

I USED TO:
Eat fast food on the way to the beach: 3 to 5 chicken wings at Popeye’s plus a biscuit or two or maybe some onion rings.
NOW
I get a chipotle grilled chicken snack wrap at McDonalds

I USED TO:
Buy steaks at Costco and cook up one for me and my husband
NOW
I cut each steak into three pieces, freeze them, and serve one piece each to me and my husband

I USED TO:
Run or walk 5 or 6 times a week on the treadmill
NOW
I do a variety of exercise 6 times a week: run (working up to running a full 5k), bike on the stationary bike, now at level 10, and go to a computrainer class once a week, and swim two to three times a week. This means some days I do two activities. Plus I also do yoga once a week and I lift weights. And I've started to participate in races.

I USED TO:
Take atenelol and HCTZ for blood pressure and either Lipitor or zetia for cholesterol
NOW
I take HCTZ for blood pressure

I USED TO:
Serve bread and butter for most dinners
NOW
I do not serve bread and butter, even to guests. I try to provide more vegetables also. We buy so little bread that I keep it in the freezer.

I USED TO:
Buy popcorn in the movies and get them to add lots of butter.
NOW
I don’t buy anything except for the movie ticket.

I USED TO:
Serve cheese as appetizers for guests
NOW
I serve vegetables and chick pea dip for guests

I USED TO:
Serve a lot more fried food
NOW
I use the egg white dip method and spray it with cooking spray and bake it in the oven. EXCEPT FOR fried chicken. That will never change.

I USED TO:
Not eat breakfast
NOW
I eat oatmeal most days or a treat on Sunday (waffles and bacon)

I USED TO:
Eat oatmeal with butter
NOW
I eat oatmeal without butter

I USED TO:
Make waffles with white flour
NOW
I make waffles with whole wheat flour and corn meal.

I USED TO:
Eat 5 pieces of bacon at a time
NOW
I eat 3 pieces of center cut bacon (40% less fat) at a time and this only once a week

I USED TO:
Eat a BLT with 5 pieces of bacon and lots of mayo
NOW
I eat ½ of a BLT made with much less bacon and sometimes avocado instead of mayo and on whole wheat bread

I USED TO:
Order off the entre list at a restaurant
NOW
I order off the appetizer and salad lists at a restaurant

I USED TO:Cook up delicious dishes made with sausage. NOW I don’t buy sausage.

I USED TO:Drink wine from a very large glass.
NOW I drink wine from a very small glass.

I STILL:
Drink alcohol every day (I guess that’s the next habit to break)
Use whole milk in my coffee
Use butter, just not as much
Use cream upon occasion
Use mayo
Never go to any fast food restaurant except on the way to the beach.
Look at ingredients and buy as little processed food as possible
Snack on stuff at Costco and the Common Market, only now it is lunch, not in addition to lunch. Go out to lunch with my husband several times a week, but I try to get steamed mussels or something like that, no sandwiches or chips or fries or wine
Cook most meals at home

I DON’T: Eat low fat or no fat sour cream (it’s all chemicals) Eat any butter substitute Eat turkey bacon Use any artificial sweetener Snack much Eat very much cheese Eat any mayo that isn't Duke's or Hellman's. Eat anything that contains high fructose corn syrup, if I can help it. Eat anything that contains ingredients that I can't pronounce.

I USED TO
Just go to the gym and try to do more than I had been doing
NOW I am learning about training techniques such as interval training, muscle tension, heart rate monitoring and recovery, and (with the bike) cadence. This knowledge is really helping me improve my performance.

New Year Resolutions

I always like to go back and review my year and I cannot complain about my goals. I've done pretty well and mostly is because you all are doing great. It is my goal every year to see you succeeding. I know you can do it, you just need to believe in yourself and if you have any doubts about it "I WILL BELIEVE IN YOU UNTIL YOU BELIEVE IN YOURSELF".

Thank you so much for being part of my groups.

Happy 2010!

Diana

Measure your Success

Measure Your Success
Article By: Stephanie Osfield www.weightwtachers.com


The scale isn't the only way to measure your success. Here are some other great signs that you're well on your way to your goal weight.

Tracking your weight loss on the scale is great — it helps to have a visible, written or online record that shows how far you've come. But don't limit yourself! There are other ways to measure your success, ways that'll set your motivation in motion and keep your efforts on track.

Pay attention to some of the more tangible changes in the new you, such as how you:Feel better about yourselfNotice that spring in your step, that excitement at the beginning of a new day. Your confidence is soaring because you're well on your way to a healthier new you, and you can feel it.
Measure up with a tape measure "Some forms of exercise stimulate a small increase in muscle mass, which may show as weight gain on the scales," says Bill McArdle, exercise physiologist for Weight Watchers International. "However, because muscle occupies less space than fat, your circumference becomes smaller when your fitness increases." Monitor these changes by taking your measurements, or by trying on the same pair of now-too-big pants and seeing how they look and feel different.
Buy a smaller size!It's the classic milestone: You head to the mall to buy a new pair of jeans (because that belt just isn't cutting it any more), and you see that you've slimmed down your clothing size. Congrats!
Know when to say "no, thanks"Your discipline is marked and you're proud of it. You carefully stick to your plan and know when your body's telling you that you're full.
Recognize your triggersHormonal swings. A major deadline at the office. You know what sends you into splurge mode, and you keep low-cal snacks at hand to circumvent those high-risk periods. You also use the Weight Watchers Tools For Living to stop you from eating trigger foods in the first place.
Order like a proYou order your fish grilled, not deep-fried; tomato sauces, not creamy ones. You ask for salad dressings on the side and vegetables as appetizers. You even share that rich dessert with a friend: Your dinner choices indicate a healthy plan IQ.
And cook like a pro Your stir-fry is made with just a touch of oil and veggies, not meat, and your cream of mushroom soup contains fat-free milk, not cream. Tasty and good for your waistline.
Then, you enjoy your mealsYou've invested in some pretty placemats and bought some candles. You turn off the TV, turn up the relaxing music and truly enjoy your food.
Choose food-free rewardsWhen you reach weight-loss milestones, you indulge in a facial or new workout clothes instead of a bag of potato chips.
Exercise without exhaustion!For example, you walk up the stairs without feeling out of breath and run for the bus with ease. "This is because weight loss reduces the cost of exercise on the body, you have less mass to lug around," says McArdle.
Accept compliments gracefullyAfter all, you deserve them. (And we know they're coming in full force!) You've worked hard and your efforts are paying off.
Slow and Steady = Success!
Reaching goal-weight and staying there is all about realistic, achievable goals. This means:
Setting out to initially lose 5 or 10 percent of your body weight. Then, once you reach that goal weight, you can focus on the bigger picture.
Breaking your weight loss up so you can enjoy smaller triumphs earlier. It will improve your self-esteem and help keep you motivated. Now that is a sign of success!

Cranberry Coloslaw

Cranberry Cole Slaw-Thank you Jen from Ellicott City.
POINTS: 1
INSTRUCTIONS
3 cup(s) packaged coleslaw mix (shredded cabbage and carrots)
1/3 cup(s) Ocean Spray Whole Berry Cranberry Sauce
1 Tbsp honey
1/4 cup(s) fat-free mayonnaise
1 tsp white vinegar
1 tsp celery seed

Mix honey, cranberries, celery seed and let stand 15 minutes. Add vinegar and mayo to mixture. Stir into cabbage. Makes (6) 1/2 cup servings.

Slice and Bake Chocolate Cookies

Slice and Bake Chocolate Cookies (Thank you Jacque for making them and Dana for typing the recipe)
1 points per serving/ 2 cookies per serving/42 cookies per recipe

1/4 c old-fashioned (rolled) oats
1 c all-purpose flour
½ c unsweetened Dutch-process cocoa
¼ tsp baking soda
¼ tsp salt
4 Tbsp light stick butter, softened
½ c granulated sugar
½ c packed brown sugar
1 large egg white
1 ½ tsp vanilla extract

Put the oats in a blender and blend until finely ground. Sift the flour, cocoa, baking soda, and salt into a small bowl; stir in the ground oats.

With an electric mixer on medium speed, beat the butter, granulated sugar, and brown sugar in a large bowl until creamy. Beat in the egg white and vanilla. Reduce the mixer speed to low and beat in the flour mixture just until blended. Refrigerate the dough about 15 minutes.

Shape the dough into an 11-inch log and wrap tightly in plastic wrap. Refrigerate until firm, at least 2 hours or up to 4 days.

Preheat the oven to 350ºF. Spray 2 large baking sheets with nonstick spray. Cut the log into scant 1/4-inch slices and arrange 2 inches apart on the prepared baking sheets. Bake until the cookies puff then fall, about 10 minutes. With a spatula, transfer the cookies to wire racks and let cool.

Per serving (2 cookies): 80 cal, 1 g fat, 1 g sat fat, 0 g trans fat, 3 mg chol, 62 mg sod, 16 g carb, 1 g fib, 1 g pro, 8 mg calc. Points value: 1.

Pineapple fluff

Pineapple Fluff (Thank you Pat, Ijamsville)
It was delicious.

1 - 8 oz tub fat free Cool Whip
12 oz container fat free vanilla yogurt
1 box sugar free-fat free instant vanilla pudding
15 oz can crushed pineapple (drained) *

Mix all ingredients together and chill
1 cup = 1 point

*20 oz can will be about 15 oz after draining

I made a double batch for last night, and instead of using 2 boxes of vanilla pudding, I used 1 box of vanilla and 1 box of banana cream.

Sweet and Sour Glazed Chicken

From our Comfort Classic Cookbook
The Sweet -And-Sour Glazed-Chicken (Thank you Diane G. from Mt.Airy, Wednesday for copying this recipe)

1 Pound skinless, boneless chicken breasts, cut into 1/2 inch cubes
4 teaspoons cornstarch4 teaspoons low-sodium soy-sauce
1/4 cup ketchup
3 Tablespoons honey
2 Tablespoons rice vinegar
2 teaspoons Asian (dark)sesame oil
1 green pepper, cut into 1/2 inch pieces
1 onion, chopped
1 (8oz.) can pineapple chunks in juice, drained and juice reserved.


1. Combine the chicken, 2 teaspoons of the cornstarch, and 2 teaspoons of the soy sauce in a medium bowl; toss to coat. Stir the ketchup, honey, vinegar, reserved pineapple juice, and remaining 2 teaspoons cornstarch and 2 teaspoons soy sauce together in another medium bowl until blended. 2. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the chicken mixture and cook, stirring often, until the chicken is lightly browned, 4-5 minutes. Transfer to a plate. 3. Heat the remaining 1 teaspoon oil in the skillet; add the bell pepper and onion cook , stirring often, until the vegetables begin to soften, 2-3 minutes. Stir in the chicken and pineapple and cook 2 minutes longer. Stir in the ketchup mixture, and cook, stirring constantly, until the mixture comes to a boil and thickens, 1-2 minute. Per serving (1 cup): 294 Cal., 6g Fat, 1 g Sat. Fat, 0g Trans Fat, 70 mg Chol, 412 mg Sod., 33 g Carb, 2 g Fib. 27 g prot, 35 mg calc. POINTS value: 6.From: WW Comfort Classics 150 Favorite Home-Style Dishes Cookbook

Chocolate Cherry Cupcake Bites

Chocolate Cherry Cupcake Bites (Thank you Pat and Joanne)

1 package devil's food cake mix, unprepared
2 tbls. apple butter
2 tbls. water
2 tsp. almond extract
16 oz. canned sweet cherries, packed in light syrup, drained
1/3 cup apple butter
1 tsp. almond extract
1/2 cup fat-free egg substitute

1.) preheat oven to 350*F, coat two 24 hole mini muffin pans with cooking spray, in a medium bowl make the frosting: mix together 1 cup of cake mix, 2 tbls. apple butter, water and 2 tsp. almond extract until smooth, and set aside.

2.) place drained cherries on a paper towel, pat cherries dry, place on cutting board and coarsely chop, set aside.

3.) in a mixer on slow speed, combine remaining cake mix, remaining apple butter, remaining almond extract and egg substitute for 30 seconds. increase speed to medium and mix until smoot, about 2 minutes, stir in cherries.

4.) fill muffin pans 3/4 full with cherry mixture, bake until toothpick inserted in middle comes out clean, about 15 to 17 minutes, allow to cool in pans for 5 minutes, remove to wire rack to cool completely, frost each cupcake with 1 tsp. frosting.

1 cupcake per serving = 1 point
Weight Watchers 2002

Pumpkin Cake

Pumpkin Cake (Thank you Debbie, Wells Fargo)

Serves 16 - Cut cake in quarters, cut 4 slices per quarter

Ingredients

1 cup whole wheat cake flour
1 cup flour unbleached
2 teaspoons cinnamon, ground
1 dash salt
2 teaspoons Leavening agents, baking powder, low-sodium
1 teaspoons baking soda
1 cup sugar
1 cup splenda no-calorie sweetener
1/2 cup canola oil
1/2 cup apple-sauce
1 cup egg beaters
2 cups pumpkin, (15 oz canned pumpkin)
Confectioners Sugar lightly dusted (to avoid adding more points) on baked/cooled cake (optional) - sugar not included in points value

Steps

1. Spray or grease bundt pan with oil and flour. Preheat oven to 350
degrees.

2. Combine flours, cinnamon, salt, baking powder and baking soda in
sifter. Sift ingredients into small mixing bowl and set aside.

3. Combine sugar, splenda and eggs in large mixing bowl. Stir by hand
until blended.

4. Add oil and applesauce to sugar mixture. Stir until blended.

5. Add pumpkin slowly to sugar mixture. Stir until blended.

6. Pour pumpkin batter into bundt pan. Place in preheated oven. Bake 45-
60 minutes. Cake is done when toothpick test comes out clean or just a
few crumbs sticking to it.

7. Sprinkle lightly with confectioners sugar, light enough not to add more points!

Nutrition Information / serving All Nutrients

Calories Fat Fiber Points
192 7 grams 1.36 4

Green Bean Salad

Green Bean Salad (Thank you Debbie, Wells Fargo)

Ingredients:
½ pound Green Beans, trimmed
2 Tbsp chopped Walnuts
2 Tbsp finely chopped Fresh Parsley Leaves
2 Tbsp chopped Red Onion
2 Tbsp Walnut Oil or Olive Oil
1 tsp Red Wine Vinegar
1 tsp Dijon Mustard
Salt & Pepper (to taste)

Directions:
Bring a large pot of water (with a steamer basket) to a boil, add Green Beans and steam for ~4 minutes.
Transfer Green Beans to serving bowl

Toast the Walnuts in a small dry skillet over medium heat until they become fragrant (~2 minutes)
Transfer the Walnuts to a small bowl to cool

Add the Parsley & Onion to the Walnuts – stir to combine

In another small bowl, whisk together the Oil, Vinegar, and Mustard. Toss the dressing with the Green Beans, top with the Walnut mixture and season to taste with Salt & Pepper.

Serve warm or at room temperature. Makes 4 (½ cup) servings
66 Calories, 5 grams Fat, 2 grams Fiber = 1 point per serving

Baked Acorn Squash

Baked Acorn Squash (Thank you Debbie, Wells Fargo)

Ingredients:
1 Medium Acorn Squash
1 Tbsp Light Butter
2 Tbsp Unpacked Brown Sugar
2 tsp Maple Syrup
Dash of Salt

Directions:
Preheat oven to 400 degrees F

Using a strong knife, cut acorn squash in ½, lengthwise from stem to end. Use a spoon and scoop out the seeds & stringy stuff in the middle of each half. Score the insides of each half several times with a sharp knife. Place each half in a baking pan, cut side up.
Add ~1/4 inch of water to the bottom of the baking pan so the skins don’t burn and the squash does not get dried out.

Coat the inside of each half with ½ a Tbsp of Butter. Add a dash of Salt if using unsalted butter. Add a Tbsp of Brown Sugar to the cavity of each half.
Dribble a tsp of Maple Syrup over each half.

Bake for 1 hour to 1 hour/15 minutes, until the Squash is very soft and the tops are browned – do not overcook. When finished remove from oven and let cool a little before serving. Spoon any buttery sugar sauce that has not been absorbed over the exposed areas.

Serves 2-4 depending on the amount of squash you like to eat. 6 points for whole recipe

Mint Chocolate Chip Meringues

And here goes the second Meringue recipe of the week. Mary brought for us to taste this delicious cookies to our Wednesday Meeting in Mount Airy.
Thank you again Mary.

Mint Chocolate Chip Meringues


15 servings (30 cookies)
Serving size: 2 cookies 1 point

3 egg whites ¼ tsp. cream of tartar
Pinch of salt ¾ cup of sugar
3 Tbsp. unsweetened or Dutch process cocoa 1/3 cup mini chocolate chips
¾ tsp. peppermint extract 5 very finely crushed sugar-free peppermint
candies
1. Preheat oven to 250 degrees.
2. Cover a baking sheet with parchment paper.
3. Beat egg whites, cream of tartar and salt with an electric mixer on high until foamy.
4. Combine the sugar and cocoa. Gradually add the cocoa mixture to the egg whites, and beat until stiff peaks form. Gently fold in the chocolate chips, peppermint extract, and crushed candies.
5. Spoon the mixture into a pastry bag fitted with a ½-inch round tip.
6. Pipe 30 cookies, ¼ inch apart, on the prepared baking sheet.
7. Bake the cookies for 1 ½ hours. Turn the oven off, and let the cookies cool in the oven for 1 hour. Store in a tightly sealed container.
Cal. 70, total fat 1.5g, Chol 0, Carbs. 15g, fiber 1 g, protein 1 g

Chocolate Chip Meringue Cookies

Here are the Meringue Cookies from Weightwatchers.com that Gail made for us to taste last Tuesday in Eldersburg. Thank you! They were really good.

Chocolate Chip Meringue Cookies
POINTS® value 2
Simply Filling technique Recipe -->
Servings 12
Preparation Time 8 min
Cooking Time 120 min
Level of Difficulty Easy desserts

These cookies are the perfect combination of vanilla and chocolate. If you prefer chewy meringues, make them the day before you plan to eat them.

Ingredients
1 spray(s) cooking spray, flour-variety recommended
1 tsp all-purpose flour
4 large egg white(s)
1 cup(s) sugar
1/2 cup(s) mini chocolate chips, semi-sweet
1/2 tsp vanilla extract

Instructions

Preheat oven to 200ºF.
Coat a large baking sheet with cooking spray and coat with a light dusting of flour; shake off excess flour and set aside.
In a large mixing bowl, beat egg whites with an electric mixer until soft peaks form. Gradually add sugar and beat until stiff, glossy peaks form; gently fold in chocolate and vanilla.
Drop mixture by heaping tablespoons onto prepared baking sheet about 1 inch apart, making 24 cookies.
Bake until lightly golden and no longer sticky on the surface, about 1 hour. Turn oven off and let cookies sit in oven for 1 hour. Transfer cookies to wire racks to cool completely. Yields 2 cookies per serving.
Notes
You can make these cookies mini if you prefer. Just use heaping teaspoons of batter; not tablespoons.

Curried Zucchini Pancakes

From WW.com
Curried Zucchini Pancakes
Makes 6 servings; 2 pancakes per serving
POINTS® value for 2 pancakes: 1
Ingredients
2 large zucchini1 tsp salt1 small onion, peeled1/2 cup pasteurized fat-free egg substitute, such as Egg Beaters1/2 cup fat-free cottage cheese1/2 cup matzo meal2 tsp curry powder1/4 tsp ground black pepperCooking spray
Instructions
Shred the zucchini through the large holes of a box grater, mix with the salt and place in a colander in the sink to drain for 15 minutes.
Working in small handfuls, squeeze the zucchini of any excess moisture, then place in a large bowl. Shred the onion through the large holes of a box grater and add to the zucchini.
Stir in the egg substitute, cottage cheese, matzo meal, curry powder and pepper.
Spray a large skillet with nonstick spray and set it over medium heat. Make pancakes using 1/4 cup zucchini batter per pancake (only cook as many at a time as will fit comfortably in your pan; overcrowding will cause the pancakes to steam rather than brown).
Press down slightly on the pancakes, cooking until browned, about 3 minutes. Flip and cook the other side until browned, about 2 minutes. Transfer cooked pancakes to a warm plate and continue making pancakes in batches until all the batter is used. Makes 2 pancakes per serving.

Kugel

KUGEL (Thank you Mara)
adapted for lower points


main meals
POINTS® Value: 5Servings: 12

Edit


Ingredients
2 oz fat-free margarine
12 oz uncooked cellophane noodles
1/2 cup(s) sugar
1/2 cup(s) sugar substitute
1/2 cup(s) McNeil Nutritionals SPLENDA No Calorie Sweetener
8 oz fat-free cream cheese

16 oz fat-free cottage cheese

1/2 cup(s) fat-free skim milk
1/2 Tbsp lemon juice, canned or bottled
1 Tbsp ground cinnamon
2 Tbsp imitation vanilla extract, no alcohol

3 item(s) egg

1/2 cup(s) Egg Beaters Egg Beaters
InstructionsMIX MARGARINE, SUGAR AND SPLENDA . ADD EGGS AND EGG BEATERS ONE AT A TIME BEATING AFTER EACH ADDITION. ADD CREAM CHEESE(BROKEN INTO SEVERAL PIECES) AND COTTAGE CHEESE. CONTINUE TO BEAT UNTIL SMOOTH. ADD MILK, VANILLA, 1/4 TSP CINNAMON AND LEMON JUICE.. FOLD IN COKKED NOODLES.PLACE IT IN A GREASED (PAM) 9X13 BAKING DISH AND COOK AT 325 FOR ABOUT ONE HOURS OR UNTIL LIGHT BROWN. TURN OVEN OFF. PUT ON CINNAMON SUGAR. RETURN TO OVEN FOR 1/2 HOUR LONGER.

Cucumber Soup

Cucumber Soup (Thank you Pat, Ellicott City)
Points Value = 1 per serving
Servings per recipe = 10

4 tsp. margarine
4 cups cucumber, peeled and diced
1-1/2 cups leeks, thinly sliced
1 cup celery, diced
4 cups fat-free chicken broth
3 cups potatoes, peeled and diced
2 cups water
1 tsp. salt
1/4 tsp. black pepper

- Melt margarine in a large non-stick skillet over medium heat. Add cucumber, leek and celery; cover, reduce heat to low, and cook 10 minutes or until vegetables are tender, stirring occasionally. Add chicken broth, potato, water, salt and pepper; bring mixture to a boil. Cover, reduce heat, and simmer for 10 minutes or until potato is tender.
- Place cucumber mixture in a blender or food processor , cover and process in batches until vegetables are finely chopped. (1 cup per serving). Good served hot or cold.

Sausage and Herb Stuffed Mushrooms

Sausage and Herb Stuffed Mushrooms (Thank you Tracey, Ellicott City)

30 med fresh white mushrooms (about 1 ¼ lbs)

½ lb Italian turkey sausage, casings removed

2 garlic cloves,minced ¼ cup Italian seasoned bread crumbs

2 Tbls grated parmesan cheese

1 egg white

1/4 tsp salt

¼ tsp freshly ground pepper

Hands on prep 35 mins
Cook 20 mins
Serves 4

1. Preheat oven to 350 F, spray a large baking sheet with non-stick spray
2. Remove the stems from the mushrooms and finely chop. Set caps and chopped stems aside
3. To make the filling, heat a med non stick skillet over med-high heat. Add sausage and cook stirring to break it up into smaller pieces, until no longer pink, 2-3 mins. Add the reserved mushroom stems, onion and garlic; cook, stirring occasionally, just until beginning to brown, 6-7 mins. Transfer the mixture to a bowl and let cool 5 mins. Stir in parsley, bread crumbs, cheese, egg white, salt, pepper; mix well. Stuff each mushroom with about 2 ½ tsp of the filling; place in a single layer on baking sheet.
4. Bake until the mushroom caps are tender and browned, 25-30 mins


Per serving (5 mushrooms) 101 cal, 3g fat, 2g fiber POINTS value 2

This recipe is from the Weight Watchers Turn Around Program Cookbook

Sensibly Delicious Brownies

Sensibly Delicious Brownies (Thank you Pat and Joann)

2 cups semi-sweet chocolate chips
1 cup sugar substitute
1/2 cup unsweetened applesauce
2 tbls. margarine
3 egg whites
1 1/4 cup all purpose flour
1/4 tsp. baking soda
1/4 tsp. salt
1 tsp. vanilla extract

Melt the chocolate chips, sugar substitute, applesauce and margarine on low heat until smooth.
Remove from heat and cool slightly. Add egg whites, flour, baking soda, salt and vanilla.
Mix together. Spread in a 13 x 9 pan coated with cooking spray. Bake a 350 for 16 to 20 minutes.
Cool and cut into 24 2" squares.
3 points each

Quick Zucchini Pasta Toss

Quick Zucchini Pasta Toss (Thank you Meg, Ellicott City)

Prep: 3 mins
Cook: 12 mins
Servings: 4
WW points value: 5
WW points value without cheese: 4

Ingredients:
6 oz. uncooked pasta (penne, spirals, or macaroni)
1 can (14 ½ oz.) Del Monte Zucchini with Italian-Style Tomato Sauce
12 small ripe olives, sliced
½ cup grated Parmesan cheese

Instructions:
1. Cook pasta according to package directions; drain.
2. Heat zucchini and olives in saucepan while pasta is cooking.
3. Combine pasta, zucchini mixture, and cheese. Serve immediately.

Oatmeal Fruit Cobbler

Mix:

1 cup of WW Maple Brown Sugar Oatmeal
1 cup unsweetened apple sauce
1/2 mashed ripe banana
3 tbsp of egg beaters

Put it in a sprayed (Pam) baking dish and bake at 350 for 20-25 minutes.

Makes 1 serving @ 4 points or
2 servings@ 2 points

Chocolate Bund Cake

Chocolate Bund Cake (Thank you Amanda)

Servings 16 - Points per serving: 3

Ingredients

1 box Devil Food Cake Mix
1 small box Instant SF FF chocolate pudding
1 small box Instant SF FF white chocolate pudding
1 cup egg substitute
1 1/2 cup water
1/2 cup chocolate chips
1 cup unsweetened apple sauce

Instructions

Mix together and pour into a sprayed Bund pan or divide into 24 cupcakes. (The mixture is kind of "fluffy" and does not rise much).
Bake at 350 for around 45-50 minutes for bundt or 20 minute for cupcakes.
Serve with FF cool whip.

Butter squash latkes.

From Hungry Girl
A Whole Latke Love! (Thank you Jay)
Ingredients:
3 cups shredded butternut squash (a cheese grater works well)
1/2 cup shredded onion
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. whole-wheat flour

1/2 tsp. salt
 olive oil nonstick cooking spray

Optional Toppings: fat-free sour cream and chopped scallions, unsweetened applesauce and cinnamon
Directions:
Place a large baking sheet in the oven, and preheat oven to 450 degrees.Place shredded squash and onion on a layer of paper towels. Cover with another layer of paper towels, and press down firmly to remove all excess moisture. Repeat until squash and onion shreds are as dry as possible. In a large mixing bowl, combine squash, onion, egg substitute, flour, and salt. Mix well. Using oven mitts or kitchen towels, carefully remove the hot baking sheet from the oven. Cover sheet evenly with a 3-second spray of olive oil spray. Spoon squash mixture onto the sheet in 12 evenly spaced mounds. Using the back of a spoon, flatten and spread each mound into a circle about 3 inches wide. Carefully (remember, it's hot!) return pan to the oven and bake for 8 minutes. Using oven mitts or kitchen towels, carefully remove sheet. Coat the top of the latkes with another 3-second spray of olive oil spray. Gently flip with a spatula.Return to the oven and bake for approximately 10 minutes, until both sides of latkes are crispy. Serve with sour cream topped with scallions and/or applesauce topped with cinnamon!
MAKES 4 SERVINGS=12 latkes
Serving Size: 3 latkes (without toppings) = 1 Point
Calories: 84 Fat: 1g
 Sodium: 324mg
 Carbs: 16.5g
 Fiber: 2.75g
 Sugars: 3g
 Protein: 3g POINTS® value 1

Hot Bean Dip

HOT BEAN DIP (thanks, Rhonda)
2 Points 15 Servings (1/2 Cup)

2 cans FF refried beans
1 pkt. taco seasoning
½ c. green onions, sliced
8 oz. FF sour cream
8 oz. RF cream cheese
1 small can green chiles, chopped
2 c. RF shredded cheddar cheese

Preheat oven to 350. Spray an 8”x8” baking dish with Pam.
Mix beans, seasoning, onions, sour cream, cream cheese, chiles, and 1 cup cheddar cheese.
Spoon into baking dish. Top with remaining cheese.
Bake 30 minutes or until hot and bubbly.
***Serve with baked tortilla chips for additional points.

Eggnog Smoothie

Eggnog Smoothie
Makes 2 servings at 2 POINTS per serving (counts as 1 milk serving)
or
Makes 1 serving at 4 POINTS per serving (counts as 2 milk servings)

1 Packet Weight Watcher's Vanilla Smoothie Mix
1 cup fat-free milk
1/2 cup egg substitute
1/2 tsp. vanilla extract
1 tsp. rum extract
Ice
Nutmeg (optional)

Mix all ingredients (except nutmeg) in a blender - adding ice until desired consistency. Garnish with nutmeg, if desired.

Peppermint Hot Chocolate

Peppermint Hot Chocolate
Makes 1 serving - 3 POINTS per serving
1 small candy cane, broken
1 cup boiling water
1/4 cup thawed frozen nondairy light whipped topping
1 packet Weight Watchers Creamy Chocolate Smoothie Mix

In small saucepan, add broken candy cane to boiling water; cook until candy is melted. Transfer to blender. Add remaining ingredients; cover. Using an on-off motion, carefully process for 1-2 minutes. Serve immediately.

Shopping list "must have"

I copied this list from WW.com. Now we have no excuses to be succesful during this Holiday season and all year round.
Be ready and remember to bring some favorites to taste this week.

A well-stocked kitchen can be key to weight-loss success. Here's a list of essential food items to make shopping and healthy eating a breeze.
Having weight-loss friendly foods on hand is half the battle when it comes to losing weight.These lists will take the guesswork out of supermarket shopping. And with the right foods on hand, you'll have a leg up on preparing Weight Watchers recipes and minimizing food temptations.


Fridge Staples
Cheese:
reduced-fat or fat-free hard cheese, such as parmesan
grated cheese
cream cheese
cottage cheese
Condiments:
mustard
ketchup
light or nonfat butter
light or nonfat margarine
low-fat salad dressing
low-fat sour cream
light mayonnaise
Cooking Essentials:
bottled minced garlic
fresh lemons and limes to squeeze for juice
Diet Beverages:
flavored waters and seltzers
soda
light juice cocktails
sugar-free lemonade mixes
Dips:
hummus
black bean dip
fat-free or low-fat sour cream-based dips
Eggs/Liquid Egg SubstituteFresh Fruit:
whole items such as apples and plums
cut-up melons and mixed fresh fruit salad
Fresh Vegetables:
whole items for slicing and dicing
bagged salad mixes
Cut-up vegetables for dips
Hot Dogs and Bacon:
Canadian-style bacon
light turkey or pastrami bacon
reduced-fat or fat-free hot dogs
Luncheon Meats:
deli-sliced turkey breast
lean ham
roast beef
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken
turkey breast
Meat Alternatives:
soy dogs
tofu
tempeh
seitan
Milk:
skim
1%
buttermilk
Starches:
tortillas
wonton wrappers
fresh pastas
Yogurts/Smoothies (low-fat or fat-free varieties)Freezer Staples
Breakfast Items:
whole-grain waffles
pre-made pancakes
Frozen Desserts:
light and fat-free ice creams, muffins and cakes
Frozen Entrees (light breakfasts, lunches, dinners and side dishes)
Frozen Fruit (for baking and making smoothies)
Frozen Starches (low-fat/low-calorie potatoes and squashes)Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)
Meal kits (Asian stir-fries that include already-cut veggies and light sauces)
Meat Substitutes:
veggie burgers
soy products
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken
lean ground turkey breast
Soup (bean-based, broths for cooking)

Pantry Staples
Baking Mixes/Needs:
angel food cake
spice cake
reduced-calorie pancake and brownie mix
light or fat-free, sugar-free pudding and gelatin mixes
sugar and/or sugar substitutes
Beans and Lentils (canned and dried; kidney, pinto, black, chickpeas, etc.)

Bread/Starches:
light whole-wheat or whole-grain breads
reduced-calorie hamburger and hot dog buns
pre-made thin pizza crust
reduced-fat crackers

Canned fish (tuna and salmon packed in water)
Canned Vegetables and Soups:
pureed pumpkin for baking
chopped chilies
canned artichoke hearts
fat-free broth
reduced-fat tomato-based soups
Canned Fruit (packed in water or their own juice)Cereal:
high-fiber varieties
dry oats and farina
instant flavored oatmeal
Dried Fruit/Vegetables:
cranberries
raisins
apricots
sun-dried tomatoes
dehydrated vegetable snack mixes
Jam/Jelly:Oil, Vinegar, Cooking Spray and Other Bottled Sauces/Dressings
teriyaki
reduced-sodium soy
reduced-calorie syrup
olive-oil flavored cooking spray, etc.
Pasta, Rice and Other Dry Grains:
whole-wheat pasta
brown and wild rice
bulgur
couscous
Peanut Butter or Other Nut Butters/Nuts Savory Snacks:
light popcorn
baked chips
portion-controlled cracker packs
Seasonings:
dried herbs and spices
prepackaged seasoning packets
Shelf-Stable Vegetables:
whole onions
heads of garlic
potatoes
Sweet Snacks (reduced-fat and fat-free candy, cookies and chocolates)
Tomato Sauce and Paste:
bottled and canned
plain and seasoned
Popular Getting-Started Must-Haves
Canned, fat-free refried beans (for burritos, quesadillas and vegetable dips)
Flavored mustards (such as tarragon, dill and honey mustards for sandwiches, potato and poultry toppings)
Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
Frozen veggie burgers (black bean, Southwestern- and Indian-flavored and soy burgers)
Grapes (wash and freeze for a frozen treat)
Gum
High-fiber crunchy cereal (to snack on or mix into yogurt)
High-quality dark chocolate
Highly flavored vinegars (high-quality balsamic vinegar and herb-infused vinegars)
Highly flavored cheeses (Parmigiano Reggiano, crumbled feta, blue cheese)
Highly flavored oils (toasted sesame, walnut, extra-virgin olive oil)
Light crackers/cookies (look for pre-portioned snack packs)
Light or fat-free whipped topping (for dessert toppings or as a dip/topping for fresh fruit)
Light or nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick - perfect as a chili/stew topping and thicker creamy sauces)
Low-fat microwave popcorn
Mini packs of low-fat cottage cheese
Pistachios in shells/tamari roasted almonds
Whole-wheat pitas/tortillas/wraps (use for sandwiches or slice, season and toast for homemade chips)
Soy chips/baked chips/flavored rice cakes
Spaghetti Squash (bake and remove flesh with a fork as a pasta alternative)
String cheese
Sugar-free fat-free pudding and gelatin
Sugar-free, fat-free fudge pops, ices and ice cream bars
Sweet potatoes (for homemade oven-baked fries)
Whole-wheat pasta and whole-wheat couscous

De-Stress your Holiday

I loved this article from WW.com and I wanted to share it with you:
Christmas shopping, office parties, high-pressure family dinners – let's face it, the holidays can be as stressful as they are merry. With a little help, though, you can say so long your inner Scrooge and enjoy this season.
"The four sources of stress during the holidays are fantasies, family, food and finances," says Mark Gorkin, a psychotherapist and public speaker who goes by the moniker "Stress Doc." "The temptation is to want it all," he says. People often get so caught up in the eating, drinking, partying and shopping, he adds, "that there is no time for spiritual reflection and quiet nurturing."
So nurture your sanity this holiday season with these tips from Gorkin:
Just say "no." Be realistic about how many parties you can actually attend. Remember that saying yes to every invitation could result in burnout. Also, going to tons of parties presents more challenges to your diet than you might want.
Stay in your groove. Carve out time for yourself – and greedily guard it. If you have an exercise routine, such as walking every other day, keep that as your anchor, and try to make holiday chores and events revolve around your exercise schedule, not the other way around.
Take baby steps. It's easy to feel overwhelmed by the enormity of holiday tasks, like sending out 114 holiday cards. Certain tasks are more doable when broken into chunks. For example, you could purchase the cards a month before Christmas or Hanukkah and write a few at a time over the next several weeks. Then, address all the envelopes. If you have kids, why not enlist them to stuff envelopes and put on the stamps?
Appoint a "designated nagger." Give your partner or a close friend permission to nag you when you start worrying too much. Have your "designated nagger" tell you to slow down and take a deep breath as soon as you begin worrying too much about overeating, not exercising enough or finding the perfect gift for everyone down to your boss's cat.
Big holiday draw. Sit down with your family early in the holiday season and discuss the sources of stress and conflict that always seem to rear up this time of year. Then distribute crayons and paper, and have everyone draw pictures of your "family stress image" – a big ogre wearing a Santa hat or a giant present exploding like a firecracker, for example. "This is a great way to get out your frustration in a positive way," says Gorkin.
Revel in the scent of solitude. Light a lavender-scented candle in your bathroom and take a hot bath, or use some lavender-scented bath oil. A study on aromatherapy reported in the International Journal of Neurosciences stated that the scent of lavender helped adult test subjects feel more relaxed and perform mental calculations more accurately than did other scents.
Walk it out. Take a nice long walk and focus on smelling the crisp winter air or watching snow falling for a form of meditation.
Immerse yourself in music. Listen to a tape of holiday songs, or make your own recording by dubbing a set of your favourite tunes onto a cassette tape, CD or MP3.
Stroll down memory lane. Fill a hatbox or shoe box with objects that are important to you, such as your child's first tooth, family photos, postcards, love letters or inspirational poems or quotes. Whenever stress looms, take out your box and enjoy the warm feelings your mementos inspire.

Banana Oatmeal Bread

Banana-Oatmeal Bread


desserts
POINTS® Value: 4Servings: 10Preparation Time: 10 minCooking Time: 50 minLevel of Difficulty: Moderate

This nutritious bread is easy to mix up and will make the whole house smell wonderful.

Ingredients
1 1/4 cup(s) all-purpose flour
1/2 cup(s) unpacked brown sugar
1/2 tsp table salt
1/2 tsp baking soda
1/4 tsp baking powder
3 tsp canola oil

1 large egg(s), beaten

2 medium egg white(s), beaten

3 large banana(s), ripe

1 cup(s) uncooked old fashioned oats
Instructions
Preheat oven to 350°F. In a large bowl, stir together dry ingredients. Add oil and eggs; mix thoroughly.
In a smaller bowl, mash bananas with a potato masher or fork. Add bananas and oatmeal to batter.
Spray a loaf pan with cooking spray. Pour batter into pan and bake until top of loaf is firm to touch, 45 to 55 minutes. Remove from oven and allow to cool in pan for 5 minutes. Flip out and cool on a wire rack for another 10 minutes.

Baked Potato Latkes

Baked Potato Latkes

Makes 6 servings; 2 latkes per serving
POINTS® value per serving: 3

Ingredients
Cooking spray
2 pounds yellow-fleshed potatoes, such as Yukon Golds, peeled
3 medium shallots, halved and thinly sliced
1/2 cup pasteurized fat-free egg substitute, such as Egg Beaters
3 Tbsp matzo meal
1 1/2 tsp dried thyme
1 tsp salt
1/2 tsp ground nutmeg
1/2 tsp ground black pepper

Instructions
Preheat the oven to 375ºF. Spray a standard 12-indentation muffin tin with nonstick spray.
Use the large holes of a box grater to shred the potatoes. Working by small handfuls, squeeze the shredded potatoes over the sink to get rid of any excess moisture. Place in a large bowl.
Stir in the shallots, egg substitute, matzo meal, thyme, salt, nutmeg, and pepper. Divide the mixture into the 12 muffin indentations.
Bake 30 minutes. Spray the tops again with nonstick spray. Continue baking until browned and set, about 30 more minutes. Cool at least 10 minutes on a wire rack before serving. Makes two latkes per serving.

Apple Braised Chicken

Apple Braised Chicken (Thank you Teresa)

5 POINTS® Values per serving 4 Servings (◊ Indicates a Filling Food)

2 tsp vegetable oil
◊ 1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz pieces
2 Tbsp all-purpose flour
◊ 1 large onion(s), sliced
◊ 2 medium apple(s), firm, cored and sliced
1 cup(s) apple cider
◊ 1 cup(s) fat-free chicken broth
½ tsp table salt
½ tsp ground ginger
2 tsp cornstarch

In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.

Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.

Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.

In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about ¾ cup of apple-onion mixture per serving.

Chicken Paella

Paella Casserole (Thank you Margaret, SUnday, Frederick)
8 servings- 8 points a serving--------1 serving= 1 1/2 cups
By Judy Doherty
This Spanish-style casserole is delicious and colorful with chicken, shrimp, peppers and spices, including saffron, which adds a rich color and flavor to this dish.
1/4 cup olive oil1/2 onion, chopped1 tsp minced garlic1/2 green pepper, chopped1 pound diced skinless chicken1 pound shrimp, peeled and deveined15-ounce can diced tomatoes with juice2 cups white rice1 cup frozen peas3-1/2 cups chicken broth1 tsp paprika1/2 teaspoon generous pinch of saffron1/8 teaspoon pinch cayenne pepper1/8 teaspoon salt and pepper to tastePreheat oven to 375 degrees. Place a large Dutch oven pan on the stove on medium-high heat. Add the olive oil and allow to get hot. Add the onion, garlic and green pepper and saute briefly until golden, stirring constantly. Add the rest of the ingredients and bring to a boil. Cover casserole and place in oven; bake until the rice is done, about 20 minutes. Serve hot.
Servings:Serves 8. Each serving: 1-1/2 cups.
Nutrition Information (per serving):Calories: 382Total Fat: 7gSaturated Fat: 1.5gTrans Fat: 0gCholesterol: 0mgSodium: 457mgCarbohydrates: 46gDietary Fiber: 3gSugars: 4gProtein: 30gVitamin A: 785iu (15%)Vitamin C: 14mg (23%)Calcium: 71mg (7%)Iron: 4.4mg (24%)
Diabetic Exchanges: Bread & Starch: 3.0 Fat: 1.0 Very Lean Meat: 1.0
Total Preparation & Cooking Time: 40 min. (15 Prep, 25 Cook)
Receive more recipes and cooking tips from our blog at www.foodandhealth.com/blog/All recipes are copyright www.foodandhealth.com - reprinted with permission.

Tortilla Chips

Thank you Cathy S. from Eldersburg, 10 AM

Fun Recipe
Creative chips
Plain or butter-flavored vegetable cooking spray
24 Assorted Large flour tortillas, plain, whole wheat, sun-dried tomato
Salt, or choice of your favorite seasonings
Preheat oven to 350 degrees. Coat a baking sheet with non stick spray. Using cookie cutters, cut shapes from tortillas. Arrange on
Baking sheet. Coat tortilla with spray. Season to your liking.
Bake slightly darkened and crisp. 10 to 12 minutes. Transfer to cooling rack. Serve with your favorite dip. Have fun!
(Whole wheat large will make 11 chips counts as 2 pts.)
(Plain large will make 11 chips 1 pt.)
Enjoy!!! Happy Holidays!

Cranberry Bread

Cranberry Bread (Thank you Krista!)

Prep Time- 25 minutes Bake 1 Hr. Serves 18
Points- 2

1. Preheat the oven to 350. Spray a 5x9 inch loaf pan with nonstick spray.
2. Mix 1 1/4 cup all purpose flour, 1 cup of sugar, 3/4 cup whole wheat flour, 1 1/2 tsp. baking powder, 1 tsp. salt, and 1/2 tsp. of baking soda in a bowl.
3. Mix 1 tsp. of orange zest, 2/3cup Orange Juice, 3TBSP light stick butter, melted, and 1/4 cup fat free egg substitue in another bowl. Add the orange mixture to the flour mixture: stir just unitl blended. Add 1 cup fresh cranberries, coarsely chopped, and 1/2 cup each dried cranberries and golden raisins; stir just to mix.
3. Scrape the batter into the pan. Bake until a tooth pick insterted into the center comes our clean, about 1 hour. Let cool in the pan 10 minutes. Unmold the bread let cool on a rack.

Mozzarella Sticks

Mozzarella Fix, from Hungry Girl.com


Before creating these cheesy faux fried hunks of heaven, we had totally given up on the whole mozzarella sticks thing. Total bar food… completely greasy and horrible for you. Not anymore, thanks to (you guessed it!) a box of Fiber One and our trusty blender. Check out the super swap and prepare to be wowed (and filled with cheese!)…

Ingredients:

2 light mozzarella sticks (50-60 calories and 2.5g fat per stick)
¼ cup Fiber One bran cereal (original)
2 tbsp. fat-free liquid egg substitute
Salt, pepper & Italian Seasonings to taste
Optional: Low fat Marinara sauce (for dipping)

Directions:

Preheat oven to 375 degrees. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Place crumbs in a small plastic container with a lid. Season crumbs with as much salt, pepper and Italian Seasonings as you like. Set aside. Cut cheese sticks in half, so that you have 4 sticks. Place sticks in a small bowl, and pour egg substitute over the top of the sticks. Swirl egg substitute around so that it thoroughly coats the sticks. One by one, transfer sticks to the container with the crumbs. Cover container, and give it a shake to coat the sticks in the crumbs. Carefully return sticks to the dish with the egg substitute, and coat them again. Next, put sticks back in the crumbs container, cover and shake once more to coat (try doing this two at a time with the second around). Place sticks on a baking dish sprayed lightly with nonstick cooking spray. Spritz the tops of the sticks with a quick mist of the spray. Place dish in the oven and bake for 10 minutes (or until the first sign of cheese oozing out). If desired, serve with warm marinara sauce. Best when eaten immediately, while cheese is hot and gooey!

Serving size: 4 pieces equals THREE POINTS
Calories: 155
Fat: 5.5g
Sodium: 500 mg
Carbs: 13.5g
Fiber: 7g
Sugars: 0g
Protein: 19g

Thanksgiving without Guilt.

Thanksgiving is almost here, and we all know what that can mean: lots of great food. But this celebration doesn't have to leave you slumped on the sofa clutching your distended stomach. You can keep your weight-loss efforts on track and enjoy yourself.

This is a great article from Weight Watches.com

It's important to remember that Thanksgiving is just one day, not a whole week. One large meal won't pile on the pounds. But if you are the type who feels guilty after just one sliver of pie, and uses this slip-up as an excuse to go on a week-long binge, it's time to rethink your strategy. Make a plan that includes the special foods for which this holiday is known.

The game plan

Take some time before Thanksgiving to decide which foods you want to enjoy at your meal. It's important to do this before you sit down to eat.
Imagine yourself sitting down to Thanksgiving dinner, says Maria Walls, RD, manager of program development for Weight Watchers International. Visualize the spread and decide how you'll fill up your plate. Be sure to include your favorite items so that you don't feel deprived and overeat later.

Here are some more tips for creating a strategy that will work.

Decide how much of a favorite food will satisfy youIf you cannot conceive of eating just a small piece of Aunt Millie's famous pumpkin pie, cut out something else to account for the larger slice.

Select once-a-year foods

Choose to eat dishes that are just served on Thanksgiving; avoid those that show up at every meal. After all, do you really want sweet potatoes topped with melted marshmallows plus an ordinary baked spud?

Just say no

Practice creative ways to say "no" in case you get pressured by others to take seconds (or thirds).

There's always tomorrow

If the meal is at your house, remember that there will be plenty of leftovers. If you won't be able to sleep knowing that there's half a pie in the kitchen, "freeze leftovers immediately or give your guests doggie bags to take home," suggests Walls.

Stop when you're fullPush yourself away from the table when you've had enough. If you're not sitting within arm's length of the biscuits, you'll be less likely to overindulge.

All foods have benefitsMany Thanksgiving foods are packed with nutrients. For example, pumpkin pie is loaded with vitamin A (important for proper vision) and beta-carotene (a potentially powerful antioxidant). Green bean casserole and stuffing contain lots of folic acid (a B vitamin linked to the prevention of birth defects and, possibly, heart disease).

Broaden your focus

Make the holiday about more than just food. Focus on your friends and family and remember what you're thankful for, like wearing a smaller size, more comfortably crossing your legs or feeling more confident about yourself.

And if, despite all your efforts, you end up feeling like you're off the mark, put it all in perspective: "Don't worry about it, just move on," encourages Walls. Tomorrow's a whole new day.

Sweet Potato Casserole

Sweet Potato Cassarole from Pat, Wednesday Mt.Airy

3 cups fresh sweet potatoes - about 6 med. sized baked
1-1/2 cups Splenda
1 cup fat free canned milk
2 egg whites, beaten
1 tsp. pumpkin pie spice
1 tsp vanilla extract
cooking spray

Bake potatoes until they are stick tender; remove, let cool and peel. Can be done day or two ahead of time.
Mash potatoes - can be done in food processor.

Spray 1 qt baking dish

Add Splenda, milk, egg whites, pie spice and vanilla, mix well. Pour into sprayed baking dish. Bake at 350 degs. for 30 min. Remove from oven. Spread on topping and return to oven for 10-15 min. until browned lightly.

Topping

Crumble 2 pks 90-cal. Quaker Mini Delights Cinnamon (Strugal?) Bites Crispy Multigrain cakes. Spread on top of potatoes; return to oven for 10-15 mins. until lightly brown.

Slimmer Mashed Potatoes

Slimmer Mashed Potatoes

PER SERVING (1/5th of recipe, about 2/3 cup): 82 calories, 1g fat, 168mg sodium, 16g carbs, 3g fiber, 2g sugars, 3g protein -- POINTS® value 1*

Ingredients:
1 large (about 13-oz.) potato
3 cups cauliflower florets
3 tbsp. fat-free half & half
1 tbsp. light whipped butter or light buttery spread
1/4 tsp. salt
pepper and additional salt, to taste
Optional: 1/2 tsp. crushed garlic

Directions:
Bring a large pot of water to a boil. While waiting for the water to boil, peel and cube the potato.

Once water is boiling, add peeled potato cubes and cauliflower. Wait for the water to return to a boil, and then reduce heat to medium. Cook for 15 - 20 minutes (until potatoes and cauliflower are very tender).

Remove the pot from heat and strain out all of the water. Transfer contents to a large bowl, and add half & half, butter/buttery spread, salt, and (if you like) crushed garlic. Mash it all together with a potato masher, until completely blended. Season to taste with pepper and additional salt. Enjoy!

MAKES 5 SERVINGS

Creamy Crab Crostini

Creamy Crab Crostini

Makes 12 servings (3 crostini)

POINTS®

value per serving: 2
◊

1 (6 oz) can lump crabmeat, drained
1/3 cup light mayonnaise

◊

¼ cup fat-free Greek yogurt
¼ cup grated Parmesan cheese

1 Tbsp chopped fresh chives

½ tsp grated lemon zest

Pinch salt

36 (1/4-inch thick) slices French baguette

Preheat the oven to 400° F. Spray a large baking sheet with nonstick spray
Stir together the crabmeat, mayonnaise, yogurt, Parmesan, chives, lemon zest, and salt in a medium bowl. Spread 1 slightly rounded teaspoon of the crab mixture on each baguette slice and place on the prepared baking sheet.
Bake until the crostini are lightly browned, 10 – 12 minutes.
Recipe adapted from Weight Watchers® Comfort Classics cookbook ©2009 Weight Watchers International, Inc. All rights reserved.

Deviled Eggs

Thank you Roxanne!

Devilish Eggs from Hungry Girl.com


PER SERVING (4 pieces): 79 calories, 1.75g fat, 403mg sodium, 6.25g carbs, 1g fiber, 2.5g sugars, 9.5g protein -- POINTS® value 1


Deviled eggs are no longer a fatty no-no. This recipe will have you churning out creamy, delicious eggs in no time.






Ingredients:
2 cups roughly chopped orange cauliflower (or alternative below)
1/4 cup fat-free mayonnaise
3 wedges The Laughing Cow Light Original Swiss cheese, room temperature
1 tbsp. sweet relish, patted dry to remove moisture
2 tsp. minced shallots
1 1/2 tsp. yellow mustard
Salt and black pepper, to taste
10 hard-boiled eggs, chilled
Optional topping: paprika


Directions:
Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave for 6 - 8 minutes, until cauliflower is soft.

Once bowl is cool enough to handle, drain any excess water from cauliflower. Lightly mash cauliflower, and then place in a blender. Add mayo and puree until just blended, not smooth. Do not over-blend.

In a mixing bowl, combine cauliflower mixture with cheese wedges, relish, shallots, and mustard. Stir until smooth. Season mixture to taste with salt and pepper. Refrigerate for at least 1 hour.

When ready to serve, halve eggs lengthwise and remove yolks. Evenly distribute cauliflower mixture among egg white halves and, if you like, top with paprika.

Eat up and enjoy!

MAKES 5 SERVINGS

HG Alternative! This recipe calls for orange cauliflower. If you can't find it, use regular cauliflower. But add a drop of yellow food coloring to the mixture if you want your Devilish Eggs to look like the real thing.

Spinach and Artichoke Dip

Thank you Roxanne!
Skinny Dippin'! From Hungry Girl.com
No need to order a super-fatty version of this at a restaurant. Our Crazy-Creamy Spinach Artichoke Dip is GREAT, hot or cold. Serve it with raw veggies and/or baked pita or tortilla chips! Mmmmm...

Ingredients:
One 10-oz. package frozen chopped spinach, thawed and drained very well
One 14-oz. can artichoke hearts (packed in water), drained very well and chopped
One 8-oz. container fat-free cream cheese, room temperature
Half an 8-oz. can water chestnuts, drained and chopped
1/4 cup fat-free sour cream
1/4 cup fat-free mayonnaise
1/4 cup reduced-fat parmesan-style grated topping, divided
3 tbsp. minced shallots
2 cloves garlic, minced
1/4 tsp. salt
1/8 tsp. cayenne pepper

Directions:
If you want to serve this dish hot, preheat oven to 350 degrees.

In a large bowl, combine cream cheese, sour cream, mayo, and 3 tbsp. of the parm-style topping. Add the salt and cayenne pepper, and then stir until smooth.

In a pan sprayed with nonstick spray, cook the shallots and garlic over medium heat until soft (1 - 2 minutes). Set aside.

To the large bowl, add spinach, artichoke hearts, water chestnuts and garlic/shallot mixture. Stir well.

If serving dip cold, top with the remaining tbsp. of parm-style topping. If you want to serve the dip hot, transfer to a casserole dish, top with the remaining parm, and then bake for 30 minutes (or until bubbly).

MAKES 8 SERVINGS

Serving Size: 1/3 cup (1/8th of recipe)
Calories: 91
Fat: 1.5g
Sodium: 584mg
Carbs: 11g
Fiber: 2g
Sugars: 3.5g
Protein: 7g

POINTS® value 1

Crock Pot Chicken Parmesan

CROCK POT CHICKEN PARMESAN
4 servings, 6 POINTS per serving

2-4 boneless, skinless chicken breast halves
1/2 cup bread crumbs
1/4 cup parmesan cheese
1/2 t Italian Seasoning
1/4 t black pepper
1/4 t Kosher salt
1 T olive oil
1 beaten egg
2-3 slices mozzarella cheese
favorite jarred marinara sauce
Spread the 1 T olive oil into the bottom of your crockpot
Whip the egg with a fork in a separate bowl
Mix the bread crumbs with the seasonings and the parmesan cheese in another separate dish
Dip the chicken in the egg, then into the bread crumbs, coating both sides with crumbs, cheese and seasonings
Place the chicken breast pieces in the bottom of the crock pot
Layer 2-3 slices of mozzarella cheese on top
Cover with entire jar of marinara sauce
Close lid and cook on low for 6-7 hours or high for 2-4. If your chicken is frozen, it will take longer.

FAT FREE GRAVY 1 POINT

Fat Free Gravy

1 1/2 tbsp. cornstarch
1 1/4 cup chicken broth
1/4 cup water
1/2 cup chopped onion
1 tsp. thyme
1/4 tsp. salt
1/4 tsp. pepper
Poultry seasoning to taste

Combine cornstarch and water in small bowl. Stir with whisk until well blended. Stir in broth and set aside. Coat medium pan with spray and place over med/high heat until hot. Add onion, thyme, salt, pepper and poultry seasonings. Stir in cornstarch mixture. Boil over medium heat 1 minute or until thick and bubbly stirring constantly. Makes 1 1/2 cups.
1 tablespoon = 0 points
1/4 cup = 1 point

1 POINT STUFFING

1 point stuffing from Hungry Girl. Makes 5 servings

6 slices light bread (40 - 45 calories each with around 2g fiber per slice)
1 cup chopped onion
1 cup chopped celery
1 cup chopped mushrooms
1 cup fat-free chicken or vegetable broth, room temperature
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
2 cloves garlic, finely chopped
salt, pepper, rosemary, thyme, to taste


For best results, leave bread uncovered at room temperature for a night or two, until slightly stale. Otherwise, begin by lightly toasting bread.
Preheat oven to 350 degrees.
Cut bread into 1/2-inch cubes. Spray a medium baking dish with nonstick spray, and place bread cubes evenly along the bottom of the dish.
In a medium pot, combine broth, celery, and onion. Cook for 8 minutes over medium heat.
Remove pot from heat, and add mushrooms and garlic. Season mixture to taste with salt, pepper, rosemary and thyme. Let cool for several minutes.
Add egg substitute and butter to veggie/broth mixture and stir. Pour mixture into the baking pan, evenly covering bread cubes. Mix gently with a fork. Bread cubes should be moist, but not saturated (if necessary, add 1 - 2 tbsp. water, and then mix again).
Cover with foil, and cook dish in the oven for 20 minutes.
Remove foil, and fluff and rearrange stuffing. Return dish to oven (uncovered), and cook for an additional 15 minutes.

MAKES 5 SERVINGS

7 WAYS TO SAY YOUR ARE THANKFUL WITHOUT EATING

7 Ways to Say You're Thankful (Without Eating)
Article By: Estelle Sobel www.weightwatchers.com

A day to give thanks is a brilliant idea. Too bad it's stuffed like a turkey with high-fat fare. But food needn't rule the entire day. Here are some alternative ways your family can say thanks for the love you share.
Do you dread Thanksgiving, and the inevitable face-off with gargantuan portions? If so, you're not alone. We consulted Susan Newman, PhD, author of Little Things Shared: Lasting Connections Between Family and Friends (Crown, 1998) for advice on how people can use this holiday to focus less on food and more on connecting with their loved ones.

Each guest gets a notepad to write down the date and 5 or 10 things he or she is thankful for this year. Afterward, the notepads are read aloud or passed around the table. Find a safe keeping place for them, or have everyone bring theirs back next Thanksgiving. Over time, they may become precious mementos to be passed on to the next generation.

Scavenger Hunt.

Prepare a list of items to find around the house or neighborhood. The list might include a photo of your great grandmother, a favorite toy, a maple leaf, a shell, something written in a foreign language, and so on. For added fun, pair kids and adults together, or team up family members or guests who seldom see each other.


Family Olympics.

Organize relay or bicycle races for the children. Older kids can participate in field events using a football as a shot put and a yardstick as a javelin. Plan ahead: Make gold, silver and bronze medals from construction paper and ribbon.


Night at the Movies.

Bring some classic videos or DVDs to the gathering — after the feast, everyone can huddle and watch surefire crowd-pleasers such as When Harry Met Sally, Shrek, or It's a Wonderful Life.


Family Ties.

Design a family crest together. Later, the crest can be transferred to T-shirts or mugs.

Photo Finish.

After dessert, have everyone sift through boxes of old family photographs. Adults can help kids identify who's who and tell stories about them.


Kids at Heart.

If your kids don't believe you when you say, "I was young once, too," use Thanksgiving to prove it. Have adults bring a videotape or movie reel of themselves as children to watch before or after dinner. Or, ask couples to bring their wedding videos, and point out significant guests to the kids.

QUOTE OF THE WEEK

"NOTHING TASTES AS GOOD AS THIN FEELS"

Crustless Pumpkin Pies

Crustless Pumpkin Pie #1
1 1/2 cup Splenda
1/2 tsp salt
1 3/4 tsp. pumpkin pie spice
1/2 cup Eggbeaters
1/2 cup reduced-fat Bisquick
15 oz canned pumpkin
12 oz fat free evaporated milk
Mix with whisk and pour into 9" coated pie pan. Bake at 450 for 15 minutes, then at 350 for an additional 20 minutes.
Makes 8 servings at 2-Points each

Crustless Pumpkin Pie #2

15 oz can pumpkin
1 can evaporated skim milk
3/4 cup egg substitute
1/2 tsp. salt
3 tsp. pumpkin pie spice
1 tsp. vanilla
3/4 cup Splenda
Mix all together and bake at 400 for 15 minutes, then at 350 for 45 minutes. Makes 8 servings at 1-Point each

Crustless Pumpkin Pie #3
1 egg
2 egg whites
3/4 cup Splenda
1/2 cup reduced fat biscuit mix
1 tsp vanilla1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp cloves
1 can solid pack pumpkin (15 oz)
1 can (12 oz) fat free evaporated milk
Pour into 9" pie plate sprayed with nonstick coating. Bake at 350, 35-40 minutes or until knife inserted comes out clean. Refrigerate leftovers. Dollop with 2 TBS fat free whipped topping. 8 servings @ 2-Points

Easy Cheesecake

Cheesecake

cakes
POINTS® Value: 2 Servings: 18

Ingredients
82 gm reduced-fat cinnamon graham crackers
16 oz Kraft Philadelphia Free Fat-Free Cream Cheese

3 cup(s) fat-free skim milk
3 package(s) Jell-O Fat Free Sugar Free Instant Cheesecake pudding mix
8 oz Cool Whip Free Whipped Topping

1 1/2 cup(s) strawberries
InstructionsBeat cream cheese with mixer until smooth. Gradually add 1 cup milk, then add rest of milk and dry pudding . Mix on low speed 5 minutes. Fold in cool whip. Layer 15 graham crackers in bottom of 9x13 pan and cover with cream cheese mixture. Top with blueberries & strawberries. Refrigerate at least 2 hours.

Pumpkin Pie with Graham Cracker Crust

Pumpkin Pie with Graham Cracker Crust
desserts

POINTS® Value: 3Servings: 8Preparation Time: 10 minCooking Time: 65 minLevel of Difficulty: Moderate
Our take on a Thanksgiving classic features a light graham cracker crust. Just the right sweetness to offset the pumpkin pie spice.
Ingredients


3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets

1 Tbsp packed light brown sugar

2 Tbsp butter, melted
2 large egg white(s)
1 large egg(s)

1/2 cup(s) dark brown sugar

1/4 tsp table salt

2 tsp pumpkin pie spice, or less to taste
1 cup(s) canned pumpkin
1/2 cup(s) fat-free evaporated milk

1/4 cup(s) lite whipped topping
Instructions
· Position rack in middle of oven. Preheat oven to 350ºF.
· Place graham crackers and light brown sugar in a food processor; process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.
· Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned pumpkin and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.



© 2009 Weight Watchers International, Inc. © 2009 WeightWatchers.com, Inc. All rights reserved.WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Pumpkin Smash

Pumpkin Smash


POINTS® Value: 1Servings: 8Preparation Time: 0 minCooking Time: 45 minLevel of Difficulty: EasyCourse: desserts

Ingredients

15 oz canned pumpkin, pure pumpkin
12 oz fat-free evaporated milk
1/2 cup(s) fat-free egg substitute

2 tsp McCormick Pumpkin pie spice

3/4 cup(s) McNeil Nutritionals SPLENDA No Calorie Sweetener
Instructions
Directions:preheat oven to 350 degrees.combine all ingredients in a bowl, and mix thoroughly.place mixture in a baking dish ( 8 x 8 works well) =9 pieces or (pie pan=8 pieces) sprayed lightly with nonstick spray, and bake in theoven for 45 minutes. ( It will remain a little soft, like pie filling.)Once ready to serve ( it's delicious hot or cold),cut into pieces.pie pan=8 pieces or 8X8=9 pieces...still 1 point each for either. Serve and enjoy!

Bajabob.com

Hi gang,

I want to share with you this offer I've got from BajaBob.com for sugar free drink mixes.

Enjoy it. Diana

Stock up this holiday season and SAVE!
Get 20% OFF on orders of $100 or more with coupon 20PARTY09 (expires 11/22/09)
Or 10% OFF on orders of $40 or more with coupon 10PARTY09 (expires 11/22/09)
...And Get FREE SHIPPING on $50 or more (no coupon needed)

QUOTE OF THE WEEK

"TRADITION IS A GUIDE, NOT A JAILER"

Cranberry Orange Relish

sauces
POINTS® Value: 2Servings: 8Preparation Time: 7 minCooking Time: 0 minLevel of Difficulty: Easy

Forget the canned stuff. This fresh cranberry sauce is spiked with orange and requires absolutely no cooking.
Ingredients

12 oz cranberries, fresh

1 medium orange(s), navel, washed, unpeeled and cut into chunks*

1 cup(s) sugar

1 piece(s) ginger root, fresh, peeled, about 1-inch, chopped

1/4 tsp ground cinnamon

Instructions
Put cranberries, orange, sugar, ginger and cinnamon in a food processor; pulse until finely chopped. Scrape into a serving bowl (or a plastic container if making ahead). Cover and refrigerate until serving. Yields about 1/3 cup per serving.
Notes
*If the flavor from using the entire orange peel is too strong for you, add some fresh orange zest instead, and then remove the white pith before cutting the orange into chunks.
If you want to give the relish a different spin, add chopped cilantro or mint and minced jalapeno pepper. Also, some or all of the sugar can be substituted with Splenda (could affect POINTS values).
You can make this relish up to 5 days ahead.
This recipe is great as a spread for leftover turkey sandwiches or as an accompaniment to roast pork or chicken.

Candied sweet potatoes

Candied Sweet Potatoes

side dishes
Was POINTS® Value: 8Now POINTS® Value: 3Servings: 4Preparation Time: 20 minCooking Time: 60 minLevel of Difficulty: Easy

Add a little holiday cheer with candied sweet potatoes. Ours are sugary-sweet with fewer calories per serving.
Ingredients

2 large sweet potato(es), about 2 lbs, peeled, halved lengthwise and cut crosswise into 2-inch thick pieces
1/4 cup(s) orange juice
2 Tbsp packed light brown sugar
2 Tbsp maple syrup
1 Tbsp reduced-calorie margarine, melted
1/2 tsp table salt
Instructions
Preheat oven to 375ºF.
Place sweet potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes and arrange them in a single layer in bottom of a shallow baking dish.
Whisk together juice, sugar, syrup, margarine and salt; pour mixture over sweet potatoes.
Bake for 30 minutes, then stir to coat potatoes with liquid and bake for 15 minutes more, until sauce is thick and bubbly. Stir once again before serving. Yields about 1 cup per serving.

PUMPKIN FLUFF

I hope you like this as much as I do. Diana

Makes 8 servings/ 1 point per serving

Ingredients

1 small envelope Jell-O instant FF/SF butterscotch pudding mix

1 small envelope Jell-O instant FF/SF vanilla pudding mix

3 cups of FF milk

1 large can of pumpkin pure (29 oz)

1/4 tsp pumkin pie spice

Mix milk with instant pudding with a hand blender. Add pumpking pure and spice and mix well until blended and soft.

Chill 2 hours

Sugar Free Fudge

Sugar Free Fudge (1 Point Per Serving)
1/4 cup reduced-calorie margarine
2 ounces unsweetened Chocolate
8 ounces light Cream Cheese -- 1 package
1 Cup Splenda
1 teaspoon Vanilla extract
1/2 cup chopped walnuts
Melt Margarine over low heat. Add Chocolate and stir just until melted. Remove from heat stir in sweetner and vanilla. Combine chocolate mixture with cream cheese and beat until smooth. Stir in nuts and spread mixture into a lightly greased 8 inch square pan. Refrigerate until firm. Cut into 1 inch squares. Store in Refrigerator.

Makes 64 squares of fudge.

Cheese Soup

WW CHEESE SOUP (1 point per cup)
3 14oz FF Chicken Broth2 16oz. California Blend Vegetables1 10oz Light Velveeta Cheese
Cook Vegetables in broth until tender. Add Cheese.1 Cup = 1 Point Serves 12

Cranberry Relish

Killer Cranberry Relish 1 pkg fresh cranberries1 can crushed pineapple in own juice, undrained2 pkg any flavor red sf jello2 whole oranges, quartered
2 apples, cut up
Process cranberries, apples, and orange quarters (peel and all) in food processor until finely chopped.
Add can of pineapple and jello powder. Mix thoroughly. Refrigerate until ready to use.
1 POINT per half cup.

Pumpkin Pie

IMPOSSIBLE PUMPKIN PIE (My favorite one)
Serves 8 Per serving: 3 pts

3/4 cup Splenda1/2 cup Reduced Fat buttermilk baking mix2 Tablespoons margarine -- melted1 12 oz. can evaporated skim milk2 eggs (use Egg Beaters)1 15 oz. can pumpkin2 1/4 teaspoons pumpkin pie spice2 teaspoons vanillaMix all ingredients together. Pour all but 1-2 cups into sprayed pie pan. Add remaining 1-2 cups after you have the pie pan in the oven so that it will not spill. Bake 350 degrees for 55 minutes in 9" sprayed pan. Pie is done when knife inserted into the center comes out clean.

Waldorf Salad

Waldorf Salad
Makes 12 Servings

Ingredients
6 cups diced apples2 1/2 cups thinly sliced celery1/4 cup plus 2 tbsp dark raisins1/3 cup chopped walnuts (optional)
Dressing
1/4 cup plus 2 tbsp nonfat or reduced-fat mayonnaise1/4 cup plus 2 tbsp nonfat sour cream
In a large bowl, combine the apples, celery, raisins, and walnuts, and stir to mix well. In a small bowl, combine the mayonnaise with the sour cream, and stir to mix well. Add the mayonnaise mixture to the apple mixture, and toss to mix. Cover the salad and chill for 1 to 3 hours before serving.
POINTS: 1
SERVING SIZE: 2/3 cup

Potato Casserole

Potato Casserole
1 small onion1 cup of reduced fat cheddar cheese2 tbsp margarine1/2 tsp of pepper1 (32 oz) pkg of southern-style hash browns (thawed)16 oz container of fat-free sour cream1 10z can of reduced fat cream of mushroom soupPam cooking spray

Spray a baking dish with Pam. Combine all the ingredients and place in baking dish. Bake at 350 degrees for 1 hour.
SERVING SIZE: 1 cup
POINTS: 3

Green bean caserole

Famous Green Bean Casserole
This is the old favorite recipe, revised to a lower fat, lower sodium recipe. It is quite good.

2 (9 ounce) bags frozen green beans, thawed, or 2 (15 ounce) cans no salt added green beans, drained1 (10 3/4 ounce) can Campbell's HEALTHY REQUEST Cream of Mushroom Soup 3/4 cup skim milk 1 (3.5 ounce) can Real Baked Onion Pieces, divided1/8 teaspoon ground black pepper2 teaspoons Worcestershire sauce or soy sauce (optional - note these are high sodium products)
In a 1 1/2-quart casserole, mix all ingredients except 1/2 can of the Real Baked Onion Pieces.
Bake uncovered 30 minutes at 350 degrees F or until hot; stir. Top with remaining 1/2 can of Real Baked Onion Pieces. Bake an additional 5 minutes.
Serves: 6 - 2 WW points per serving



Makes 12 Servings

Have a Holiday Game Plan

Have a Holiday Game Plan
Article By: Melissa Sperl from Weight Watchers.com

Will you stay on track this holiday season? Yes, if you go in with a game plan.

Here come the holidays, and they're sure to throw you and your weight-loss plans completely off track, right? Wrong. Actually, weight gain during these months of making merry is not a sure thing. With a plan and the right attitude, you can enter the new year the way—and weight—you want.

When you tell yourself that the holiday season will be hard, says Liz Josefsberg, a New York-based Weight Watchers leader, it will be. Your self-talk becomes a self-fulfilling prophecy. If you expect to give in to the temptation of all those homemade baked goods, you will. If you're sure it's not an option to turn down your mother's offer of seconds, it won't be.

But if you want to start the New Year without feeling like you're starting over, you can. The first thing you need is a positive attitude, says Dianne Siegelbaum, another New York-based Leader. "You can if you think you can," she says.

The second thing you need? A plan. Josefsberg says that the people who stay within sight of their weight-loss goals—in one way or another—are the people who eventually attain their goals. "They figure out what's different and more difficult about losing weight during the holidays," she says. And then they decide how to work through it.

It can be done, and we'll help you do it. Keep reading to develop your plan for getting through the season, and for links to tips specific to your goals.

Put things into perspective.

Take out a calendar and circle the days you think might present extraordinary challenges, and you'll see that there are a lot more opportunities to be on track than there are obstacles. With that in mind, it will feel more reasonable to expect success.

Identify your expectations.

Ask yourself what you want to achieve. Would you like to continue to lose weight? Would you be happy to maintain? Or were you expecting to sit on the sidelines and start things up again in January? If you know what you're aiming for, you'll be better able to set a clear path.

Say goodbye to guilt.

If you're ready to maintain, or even prepared that you may gain a little, don't feel guilty. Instead, take control. "There is nothing wrong with taking a break," says Siegelbaum, "but decide how long you want the break to be." If you outline your limits, you won't feel like you're starting over in January.

Find ways to make it work.

There are lots of options for overcoming obstacles while staying on plan, and you practice them all year long. So why not use them during the holidays? "Most of us will eat some not-so-great items," says COUNTDOWNTO30, a WeightWatchers.com Community User. "But as long as you counterbalance with exercise and keep an eye out for over-indulgence, you should be good."

Don't avoid the scale.

"Even if you feel like there's been a major slip-up, don't say, 'I'll clean it up and weigh myself next week,'" cautions Josefsberg. Stay aware of your stats, and you'll be able to make adjustments so you meet your goals.

Ask for help.

You're not the only one heading toward the holidays with weight loss in mind. Look for people with similar goals and ask them about their strategies.

Holiday makeover for healthy eating habits and traditions

If you weren't with us last year with us for this time of the year you might think only a miracle can help you not to gain weight over the Holiday Season but you will see it not hard. The first step to trim our waistline is to change our behaviours in front of food. And of course it is so easy said than done but if we plan we can do it.

Recipes from Polly

Thank you so much Polly from Eldersburg for typing this recipes.

WW Indian Masala

1 tsp chili powder2 tsp garlic powder1-2 tsp cayenne pepper1-3 tsp Garam Masala (recipe below)1 tsp ground cumin1 tsp olive oil2 Tbsp ginger root, peeled and grated into paste1 small jalapeno pepper(s), seeded and diced (optional)1 cup carrot(s), chopped1 cup cauliflower, broken into small florets1 cup celery, chopped1 cup onion(s), diced1 cup asparagus, chopped1 cup escarole, chopped 1 cup frozen cut green beans1 1/2 cup canned tomatoes (I use rotel-style tomatoes and don’t use the jalapeno, above)1 cup cilantro, chopped2/3 cup dry lentils (I use more)8 cup fat-free chicken broth
Sauté onion, carrot, celery, ginger and jalapeno pepper in oil. Add all other vegetables, lentils, broth and spices. Simmer 45 min to 1 hr or longer.It's Core too! (WW)

Count this as 0 point soup plus the points for the lentils.


GARAM MASALA (can be bought ready-made in international food stores)

4 TBS coriander seeds
1 TBS cumin seeds
1 TBS black peppercorns
1 ½ tsp black cumin seeds (sahjeera) (you can use fennel instead)
1 ½ tsp dry ginger
¾ tsp black cardamom (3-4 pods) (use 6-8 pods if using green cardamom instead)
¾ tsp cloves
¾ tsp cinnamon (2x1 inch pieces)
¾ tsp crushed bay leaves

Gently roast all ingredients except dry ginger till they turn a few shades darker. Stir occasionally. Don’t try to rush this by turning the heat up because they will burn on the outside and be raw in the middle. Allow to cool. Once cool, remove the cardamom seeds from the pods and add back to the rest of the spices. Grind together in a clean coffee grinder. Store in an airtight container in a cool, dry place.

___________________________________________________________________
Black Bean Salsa

1 - 15oz. can black beans
2 - 15oz. cans petite, diced tomatoes (1 can plus the equivalent fresh diced tomato is better)
1 – 15oz. can white corn
1 whole onion, diced
1 whole green pepper, diced
2 - 3 tablespoons Balsamic vinegar
Juice from 2 limes
¼ cup chopped cilantro
Salt to taste
4 cloves minced garlic

Rinse the black beans through a colander. Drain the tomatoes and the corn and add to the beans along with the remaining ingredients. Refrigerate over night so the flavors can blend.

Serve with 15 BAKED Nacho Chips for a 3 point snack!

1 point per cup
________________________________________________________________
Creamy Cauliflower Soup (2 Points) Yield: 8 ServingsIngredients 4 c fat-free chicken broth soup - low sodium 1 med cauliflower; (3 pounds), separated into flowerets (6 -cups) 1 lg celery; chopped (3/4 cup) 1 sm onion; chopped (1/4 cups) 1 tbsp lemon juice 2 tbsp margarine 1/4 c all-purpose flour; Gold -Medal 1 1/2 c skim milk 2 med green onions; thinly sliced - (1/4 cup) 1/8 tsp pepper 1 Dash ground nutmegInstructionsHeat 1 can broth to boiling in 3-quart saucepan. Stir in cauliflower, celery, onion, and lemon juice. Heat to boiling; reduce heat to medium. Cover and cook 15 to 20 minutes or until vegetables are tender; do not drain. Carefully pour about half of the cauliflower mixture into blender; Cover and blend in high speed until uniform consistency. Repeat with remaining cauliflower mixture; reserve. Melt margarine in 3-quart saucepan over low heat. Stir in flour. Cook, stirring constantly, until flour is absorbed; remove from heat. Stir in milk and remaining 1can broth with wire whisk. Stir in onions. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in reserved cauliflower mixture, the pepper and nutmeg; cook until hot. Sprinkle with ground nutmeg if desiredServing: Calories 95 Fat, 4g, Cholesterol 2mg, Sodium 420mg, Carbohydrate11g, Dietary Fiber 2g, Protein 6g.Diet Exchanges:2 Vegetables 1 Fat.Weight Watchers' Points = 2Contributor: Betty Crocker's Healthy Eating 1996

I do this recipe different than this. First, I don't stick to the proportions, because I want more than this recipe makes. I use a pot of stock made from the leftovers of an oven stuffer, skimmed of all fat. I use a large head of cauliflower and I usually leave the celery out, though the only reason is that I almost never have celery on hand. I double or even triple the onion and add garlic as well. Instead of putting the onion and garlic in the stock, I spray the pan with olive oil to sauté them till they're somewhat browned and I don’t add the margarine at all. Then I add the flour and milk to that to make the thickener. I only use 1 cup of skim milk. I almost never have green onion, but I often have chives, so I use them instead if I have them. I also simmer the soup for a while to help it thicken some. I garnish each bowl of soup with a small amount of Kraft FREE Cheddar Cheese. Remember to add points for cheese garnish.

_________________________________________________________________
Weight Watcher's
community recipe: Main Meals1 POINT Vegetarian Chili servings 16estimated POINTS per serving 1course Main Meals

Ingredients
2/3 c diced onion2/3 c diced carrot1 tsp minced garlic2/3 c diced zucchini2/3 c diced yellow squash2/3 cup diced green, red, or yellow bell pepper1 can red beans, drained, rinsed1 can black beans, drained, rinsed1 can chili beans1 small can cut green beansI can diced Rotel tomatoesI packet Lawry's chili seasoning (I’ve used McCormick's)1 tsp Worcestershire sauce1 46oz can of vegetable juice

Instructions

Spray a 4 quart or larger pot with cooking spray. Saute onion, carrot, and bell pepper until tender. Add garlic, zucchini and yellow squash. Saute for a few more minutes. (You can add a tbsp of water if mixture appears too dry to saute). Add Lawry’s Chili seasoning and stir thoroughly.** Add Rotel tomatoes, green beans, canned beans and vegetable juice. Stir thoroughly to mix all ingredients. Bring to a boil. Turn heat to med-low and simmer for 30-45 minutes or until thickened, stirring occasionally. Season to taste with your favorite seasonings depending on if you like your chili mild or hot (pepper, seasoning salt, Tabasco, red pepper flakes, cayenne pepper, etc)

Special Notes
This recipe makes 4 quarts of chili (16 cups) and comes to 1 point for a 1 cup serving. It also freezes VERY well!**At this point, as an alternative, you can add all ingredients to your crock pot and simmer on high for 6 hoursI often add more of the "free" veggies than it calls for. I also like to serve mine with baked or whole grain tortilla chips and topped with a little bit of fat free cheddar cheese. Just be sure to count the extra few points!

QUOTE OF THE WEEK

YOU CANNOT CHANGE THE DIRECTION OF THE WIND, BUT YOU CAN ADJUST THE SAILS TO REACH YOUR DESTINATION.

Keep your motivation strong.

And although we know that is important to keep our motivation strong sometimes it gets hard so here are some great tips from this great article from Weight Watchers.com.

Maintaining motivation can be tough. Try these 10 steps to help keep you on course through hard times.

When starting a new project, most of us vow to attack it full throttle, with the goal of seeing our project through to the end. Indeed, desire and motivation are a dynamite duo. The former gets us going, the latter keeps us on track.Yet after the initial excitement, motivation can wane. This is especially true when difficult times throw you off track or roadblocks appear.Motivational speaker Jeff Keller agrees that maintaining staying power can be tough. "No matter what the task, there's usually some obstacle or temptation to keep us from our goal," says Keller. "That's why it's so important to stay positive."
Top 10 attitude enhancers Keep your mind focused on your goals. Here's how:

1. Celebrate the here and now As long as you're committed to your plan today, you're succeeding because you're taking charge of your life. Focusing on goals that are far in the future can sap motivation.

2. Change your language Keller suggests scratching negative phrases from your vocabulary. Instead of saying "No," "I can't" or "I'll try," substitute the positive. Say: "Yes!" "I can" and "I will."

3. Create visual inspiration Find a photo of yourself before you started your weight-loss plan. Tack it on the refrigerator, a bedroom or bathroom mirror or inside the food cupboard. As you reach new goals, take new pictures, visually marking your progress.

4. Weigh in Weigh in at your weekly meeting, and track your results. Look at your overall progress and visualize that chart whenever you're tempted by less-than-healthy choices.

5. Partner up Exercising with friends is always more enjoyable. Schedule days to meet with your partner, and if one of you tries to bow out, act as the other's conscience. Or participate in a Community fitness Challenge if you're looking for virtual buddies.

6. Steer clear of sabotage Avoid people who put you down for trying to lose weight, or who encourage you to eat too much. Often these folks feel threatened by your weight loss.

7. Set mini goals Start with aiming to lose 10 percent of your body weight. "By setting realistic goals, you're more likely to reach them, feel successful and move on from there," says Keller.

8. Reward yourself When you've reached a goal (and remember to keep them small), you
deserve a treat. Buy new clothes, a book or CD, or take yourself to a movie or sporting event.

9. Keep reminders in plain sight Treadmills, bicycles, weights, even sneakers and exercise outfits should be left where you can see them. Don't store your exercise gear under the bed or in the basement. That will only hide the fact that you need to exercise.

10. Read Success Stories Motivation often comes from reading about the way others have found success. Just think: "One day the story is going to be mine!"

Black Bean Dip

Black Bean Dip
snacks
POINTS® Value: 1Servings: 8Preparation Time: 5 minCooking Time: 0 minLevel of Difficulty: EasyWorks with Simply Filling

This crowd-pleasing dip is a snap to make. Add some diced jalapeno peppers or hot sauce if you want it extra spicy.
Ingredients

15 oz canned black beans, rinsed and drained
1 cup(s) cilantro, fresh, leaves, loosely packed, plus extra for garnish
1/2 cup(s) salsa

1/2 cup(s) plain fat-free yogurt

1 tsp ground cumin
1/4 tsp table salt
Instructions
Put all ingredients in a food processor or blender; blend until desired consistency—either chunky or smooth. Spoon dip into a serving bowl and garnish with cilantro. Yields about 1/4 cup of dip per serving.
Notes
This dip will stay fresh for up to one day in the refrigerator. Double the recipe if you’re expecting a large crowd.