PEPPER KEBABS
POINTS® Value: 0
Servings: 8
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Works with Simply Filling
Set out a platter of these skewers and the crowd will go wild. They're served with a creamy garlic-dill dip for fantastic flavor.
Ingredients
1 small garlic clove(s)
1/8 tsp table salt
1 tsp fresh dill, minced
1/4 cup(s) fat-free sour cream
1/2 cup(s) plain fat-free yogurt, Greek-variety recommended
3 medium sweet red pepper(s), or 1 each red, yellow and green pepper
16 small cremini mushrooms, or white mushrooms, cleaned and trimmed
2 spray(s) olive oil cooking spray
1/4 tsp table salt
1/4 tsp black pepper
Instructions
To prepare dip, mash garlic and 1/8 teaspoon of salt together in a small serving bowl with a serrated spoon or a utensil with a sharp edge. Stir in dill, sour cream and yogurt; set aside.
Preheat grill to high. To prepare kabobs, core and seed each pepper; cut each into 8 chunks. Arrange 3 pieces of pepper and 2 mushrooms on each of eight 12-inch metal skewers. Lightly coat kabobs with cooking spray; season with salt and pepper.
Grill kabobs until peppers are tender and lightly browned, about 5 minutes per side. Serve kabobs with dip. Yields 1 kabob and about 1 1/2 tablespoons of dip per serving.
Tuesday, June 29, 2010
GRILLED PEACHES
POINTS® Value: 1
Servings: 4
Preparation Time: 5 min
Cooking Time: 8 min
Level of Difficulty: Easy
Works with Simply Filling
Finish off your 4th of July barbecue with this 3-ingredient recipe. Grilling the peaches helps elicit that warm, peach pie flavor.
Ingredients
3 serving(s) butter-flavor cooking spray
1/2 tsp ground cinnamon
4 large peach(es), peeled, halved and pitted
Instructions
Off heat, lightly coat grill grate with cooking spray; preheat grill to medium-high heat.
Sprinkle cinnamon evenly over cut sides of peaches; lightly coat with cooking spray.
Place peaches on grill, cut side down. Grill until browned and slightly softened, about 5 minutes. (For best results, do not move the peaches during grilling; this will ensure the attractive grill marks and keep the peaches from sticking to the grill.)
Turn peaches over and grill on other side for about 3 minutes more; serve warm. Yields 2 peach halves per serving.
Notes
Serve plain or with your favorite light vanilla ice cream or frozen yogurt (will affect POINTS values).
Servings: 4
Preparation Time: 5 min
Cooking Time: 8 min
Level of Difficulty: Easy
Works with Simply Filling
Finish off your 4th of July barbecue with this 3-ingredient recipe. Grilling the peaches helps elicit that warm, peach pie flavor.
Ingredients
3 serving(s) butter-flavor cooking spray
1/2 tsp ground cinnamon
4 large peach(es), peeled, halved and pitted
Instructions
Off heat, lightly coat grill grate with cooking spray; preheat grill to medium-high heat.
Sprinkle cinnamon evenly over cut sides of peaches; lightly coat with cooking spray.
Place peaches on grill, cut side down. Grill until browned and slightly softened, about 5 minutes. (For best results, do not move the peaches during grilling; this will ensure the attractive grill marks and keep the peaches from sticking to the grill.)
Turn peaches over and grill on other side for about 3 minutes more; serve warm. Yields 2 peach halves per serving.
Notes
Serve plain or with your favorite light vanilla ice cream or frozen yogurt (will affect POINTS values).
QUINOA AND TOMATO SALAD
QUINOA AND TOMATO SALAD
POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 18 min
Level of Difficulty: Easy
Works with Simply Filling
Quinoa is actually related to the grass family but it looks and tastes like a grain. It’s a nutrition powerhouse and makes a wonderful substitute for rice and pasta.
Ingredients
1 cup(s) uncooked quinoa
2 cup(s) grape tomatoes, or cherry tomatoes, red and/or yellow*
1 Tbsp olive oil
1 Tbsp white wine vinegar, or more to taste
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
2 Tbsp chives, fresh, minced
Instructions
Put quinoa in a fine-mesh sieve or fine strainer. Place under cold running water until water runs clear (this eliminates the bitter taste contained in quinoa's coating); drain well. (Or you can buy certain brands of quinoa that are pre-rinsed.)
Place rinsed quinoa in a medium saucepan and cover with 2 cups of cold water; bring to a boil over high heat. Reduce heat to low, cover and simmer until the grains are translucent and the germ has come out of each grain, about 15 minutes. Cover and remove from heat; let sit for 5 minutes.
Spoon quinoa into a large bowl and set aside to cool. Meanwhile, finely chop tomatoes, reserving 2 tablespoons of the tomato juice; set tomatoes aside.
In a cup, combine tomato juice, oil, vinegar, salt, pepper and chives; stir well.
When quinoa is at room temperature, stir in chopped tomatoes; add tomato vinaigrette and toss again. Yields about 1 1/4 cups per serving.
POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 18 min
Level of Difficulty: Easy
Works with Simply Filling
Quinoa is actually related to the grass family but it looks and tastes like a grain. It’s a nutrition powerhouse and makes a wonderful substitute for rice and pasta.
Ingredients
1 cup(s) uncooked quinoa
2 cup(s) grape tomatoes, or cherry tomatoes, red and/or yellow*
1 Tbsp olive oil
1 Tbsp white wine vinegar, or more to taste
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
2 Tbsp chives, fresh, minced
Instructions
Put quinoa in a fine-mesh sieve or fine strainer. Place under cold running water until water runs clear (this eliminates the bitter taste contained in quinoa's coating); drain well. (Or you can buy certain brands of quinoa that are pre-rinsed.)
Place rinsed quinoa in a medium saucepan and cover with 2 cups of cold water; bring to a boil over high heat. Reduce heat to low, cover and simmer until the grains are translucent and the germ has come out of each grain, about 15 minutes. Cover and remove from heat; let sit for 5 minutes.
Spoon quinoa into a large bowl and set aside to cool. Meanwhile, finely chop tomatoes, reserving 2 tablespoons of the tomato juice; set tomatoes aside.
In a cup, combine tomato juice, oil, vinegar, salt, pepper and chives; stir well.
When quinoa is at room temperature, stir in chopped tomatoes; add tomato vinaigrette and toss again. Yields about 1 1/4 cups per serving.
Friday, June 25, 2010
QUOTE OF THE WEEK
"IF YOU BITE IT, YOU WRITE IT.
IF YOU SNACK IT, YOU TRACK IT.
IF YOU NIBBLE IT, YOU SCRIBBLE IT.
IF YOU DRINK IT, YOU INK IT"
GRAB YOUR PENCIL BEFORE YOUR UTENSIL!!!
IF YOU SNACK IT, YOU TRACK IT.
IF YOU NIBBLE IT, YOU SCRIBBLE IT.
IF YOU DRINK IT, YOU INK IT"
GRAB YOUR PENCIL BEFORE YOUR UTENSIL!!!
Strategies for Portion Control
Strategies for Portion Control
(from WW.com)
Over time restaurant portion sizes have expanded immensely – often to two or three times what they should be. Friends and family may fill a plate out of generosity. But combined with a "clean-your-plate" mentality, this can spell trouble. These strategies will help you keep control.
Divide your meal in half. As soon as the plate is set in front of you, ask your server to wrap up the other half to take home. Doing this right away helps you avoid the temptation of eating too much just because it's there.
Consider ordering from the appetizer or kids menu. Portions are almost always smaller. Also, restaurants will often make half portions or lunch-sized portions at dinner time, if asked.
Use your hand to measure the actual amount of food on your plate. Here's how:
•Your fist is equal to one medium fruit or one measured cup
•Your palm minus the fingers is a 3 ounce portion of cooked meat
•Your thumb (whole thumb, from tip to base) is equal to one ounce of meat or cheese
•Your thumb from the tip to the first joint is about 1 tablespoon
•Your index finger from the tip to the first joint is about 1 teaspoon
Having a visual idea of correct portion sizes in mind is key when dining out.
(from WW.com)
Over time restaurant portion sizes have expanded immensely – often to two or three times what they should be. Friends and family may fill a plate out of generosity. But combined with a "clean-your-plate" mentality, this can spell trouble. These strategies will help you keep control.
Divide your meal in half. As soon as the plate is set in front of you, ask your server to wrap up the other half to take home. Doing this right away helps you avoid the temptation of eating too much just because it's there.
Consider ordering from the appetizer or kids menu. Portions are almost always smaller. Also, restaurants will often make half portions or lunch-sized portions at dinner time, if asked.
Use your hand to measure the actual amount of food on your plate. Here's how:
•Your fist is equal to one medium fruit or one measured cup
•Your palm minus the fingers is a 3 ounce portion of cooked meat
•Your thumb (whole thumb, from tip to base) is equal to one ounce of meat or cheese
•Your thumb from the tip to the first joint is about 1 tablespoon
•Your index finger from the tip to the first joint is about 1 teaspoon
Having a visual idea of correct portion sizes in mind is key when dining out.
Blackberry Almond Cake
Believe it or not with all the changes didn't change the points value, but we know at least it is a healthier version of the one in the magazine.
Blacberry Almond Cake
POINTS: 3
INSTRUCTIONS
2 cup(s) Bisquick Reduced-Fat Baking Mix
2 Tbsp almonds
1/4 tsp ground cinnamon
2 Tbsp SPLENDA® Splenda Brown Sugar Blend
1/2 tsp SPLENDA® Splenda sugar blend for baking
1/2 cup(s) SPLENDA® Splenda sugar blend for baking
1/2 cup(s) almond breeze milk (60 cal)
1/2 cup(s) plain fat-free yogurt
1/2 cup(s) fat-free egg substitute
3 Tbsp Land O Lakes Stick Light Butter
1/4 tsp almond extract
1 1/2 cup(s) raspberries
1 1/2 cup(s) blackberries
Preheat the oven to 400 F. Wrap bottom of a 10 inch spring from pan with foil. Attach sprinform ring and spray foil and sides with nonstick spray.
2) Mix almonds, brown sugar and cinnamoon in a smaill bowl.
3) Combine baking mix and sugar in a large bowl. Whisk milk, yogurt, egg substitute, melted butter and almond extract in smaall bowl until blended. Add milk mixture to baking mix mixture, stir just until blende.
4) With rubber spatula gently fold in blackberries just until blended. Pour batter into spring form pan, sprinkle top evenly with nut mixture .
5) Bake until tootpick inserted into center of cake comes out clean, aprox. 45 minutes.
Blacberry Almond Cake
POINTS: 3
INSTRUCTIONS
2 cup(s) Bisquick Reduced-Fat Baking Mix
2 Tbsp almonds
1/4 tsp ground cinnamon
2 Tbsp SPLENDA® Splenda Brown Sugar Blend
1/2 tsp SPLENDA® Splenda sugar blend for baking
1/2 cup(s) SPLENDA® Splenda sugar blend for baking
1/2 cup(s) almond breeze milk (60 cal)
1/2 cup(s) plain fat-free yogurt
1/2 cup(s) fat-free egg substitute
3 Tbsp Land O Lakes Stick Light Butter
1/4 tsp almond extract
1 1/2 cup(s) raspberries
1 1/2 cup(s) blackberries
Preheat the oven to 400 F. Wrap bottom of a 10 inch spring from pan with foil. Attach sprinform ring and spray foil and sides with nonstick spray.
2) Mix almonds, brown sugar and cinnamoon in a smaill bowl.
3) Combine baking mix and sugar in a large bowl. Whisk milk, yogurt, egg substitute, melted butter and almond extract in smaall bowl until blended. Add milk mixture to baking mix mixture, stir just until blende.
4) With rubber spatula gently fold in blackberries just until blended. Pour batter into spring form pan, sprinkle top evenly with nut mixture .
5) Bake until tootpick inserted into center of cake comes out clean, aprox. 45 minutes.
Thursday, June 17, 2010
Cowboy Beans
Cowboy Beans (Thank you Angela)
Makes 8 Servings
6 slices turkey bacon, diced
1 large white onion, chopped
Two 15 ½ ounce cans pinto beans, rinsed and drained
1 cup beer
½ cup Zesty Barbecue Sauce (Page 139)
1/8 teaspoon cayenne pepper
1. In a medium nonstick saucepan, combine the bacon and onion. Cook, stirring constantly, until the onion is translucent and the bacon has just begun to brown on the edges, about 15 minutes.
2. Stir in the beans, beer, barbecue sauce and cayenne; bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 15 minutes. Uncover and increase the heat to medium; cook until most of the liquid is absorbed and the sauce thickens, about 5 minutes longer.
Per service: 132 Calories, 2 G total Fat, 0 G saturated Fat, 8 MG Cholesterol, 398 MG Sodium, 20 G total Carbohydrate, 4 G Dietary Fiber, 6 G Protein 43 MG Calcium.
Points per serving: 2
Makes 8 Servings
6 slices turkey bacon, diced
1 large white onion, chopped
Two 15 ½ ounce cans pinto beans, rinsed and drained
1 cup beer
½ cup Zesty Barbecue Sauce (Page 139)
1/8 teaspoon cayenne pepper
1. In a medium nonstick saucepan, combine the bacon and onion. Cook, stirring constantly, until the onion is translucent and the bacon has just begun to brown on the edges, about 15 minutes.
2. Stir in the beans, beer, barbecue sauce and cayenne; bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 15 minutes. Uncover and increase the heat to medium; cook until most of the liquid is absorbed and the sauce thickens, about 5 minutes longer.
Per service: 132 Calories, 2 G total Fat, 0 G saturated Fat, 8 MG Cholesterol, 398 MG Sodium, 20 G total Carbohydrate, 4 G Dietary Fiber, 6 G Protein 43 MG Calcium.
Points per serving: 2
Monday, June 14, 2010
Crispy Kale
Crispy Kale. (thank you Sharon, Frederick, Friday)
It is from Joy Bauer's Slim and Scrumptious cookbook.
1 large bunch kale
Kosher salt
1. Preheat oven to 400 degrees F. Coat two large baking sheets with oil spray ( The kale will be crispiest if baked directly on the baking sheet, without aluminum foil.)
2. Trim the kale and cut it into 2-in pieces.
3. Divide the kale pieces between the two baking sheets and spread them out into a single even layer.
4. Liberally mist the kale with oil spray, and lightly sprinkle with salt.
5. Bake for 9 minutes, or until the kale is crispy to the touch an the edges are beginning to brown.
This is crispy,fun to eat and healthy!
Calories 35
Total fat 0.5 g
Fiber 1 g
It is from Joy Bauer's Slim and Scrumptious cookbook.
1 large bunch kale
Kosher salt
1. Preheat oven to 400 degrees F. Coat two large baking sheets with oil spray ( The kale will be crispiest if baked directly on the baking sheet, without aluminum foil.)
2. Trim the kale and cut it into 2-in pieces.
3. Divide the kale pieces between the two baking sheets and spread them out into a single even layer.
4. Liberally mist the kale with oil spray, and lightly sprinkle with salt.
5. Bake for 9 minutes, or until the kale is crispy to the touch an the edges are beginning to brown.
This is crispy,fun to eat and healthy!
Calories 35
Total fat 0.5 g
Fiber 1 g
Cheese and Veggie Tortilla
Cheese and Veggie Tortilla. (Thank you Sharon K. from Frederick, Friday)
It is in Book 1 "Start Eating Smarter" page 46 Lunch Ideas:
Cheese and Veggie Tortilla
Top a 7" whole wheat tortilla with 1/4 cup each black beans and shredded low-fat cheddar cheese, and 1/4 cup fat-free salsa. Roll up and microwave 30-40 seconds. Serve with schredded lettuce and diced tomato.
POINTS value: 4
This is a great lunch - easy to prepare ahead of time. I put the black beans, cheese and salsa in a microwavable container. At lunch time I microwave this for 40 seconds. Then I eat it with a spoon and eat the tortilla like a piece of bread (so I don't dirty more plates than necessary :)) Also I find it hard to find the 7" tortilla so I just find the 8" with a point value of 2.
In the pamphlet, it says to eat this with:
1 oz. baked tortilla chips with 1/2 cup fat free salsa POINTS value: 2
It is in Book 1 "Start Eating Smarter" page 46 Lunch Ideas:
Cheese and Veggie Tortilla
Top a 7" whole wheat tortilla with 1/4 cup each black beans and shredded low-fat cheddar cheese, and 1/4 cup fat-free salsa. Roll up and microwave 30-40 seconds. Serve with schredded lettuce and diced tomato.
POINTS value: 4
This is a great lunch - easy to prepare ahead of time. I put the black beans, cheese and salsa in a microwavable container. At lunch time I microwave this for 40 seconds. Then I eat it with a spoon and eat the tortilla like a piece of bread (so I don't dirty more plates than necessary :)) Also I find it hard to find the 7" tortilla so I just find the 8" with a point value of 2.
In the pamphlet, it says to eat this with:
1 oz. baked tortilla chips with 1/2 cup fat free salsa POINTS value: 2
Saturday, June 12, 2010
Friday, June 11, 2010
CELEBRATIONS WEEK ENDING JUNE 12
SEE THIS WEEK'S CELEBRATIONS:
FREDERICK, SUNDAY
10% GOAL
MICHELE S.
5% GOAL
TRACEY E.
JOAN K.
KAREN B.
JONE
LISA K.
OTHER MILESTONES
BARBARA E. 30.6
KAREN C. 25.4
KATHERINE M. 25
JILL C. 20.4
CORINA 7.2
BEVERLY W. 6
MEGAN 5.2
LEN R. 5.8
COLUMBIA CENTER
5% GOAL
AMBYR K.
SANDY Y.
OTHER MILESTONES
RUSS 55
FARICA 30
16 WEEKS ATTENDANCE CHARM
PATRICK L.
APL-JOHNS HOPKINS
16 WEEKS ATTENDANCE
PEGGY C. AND 26.4
SPECIAL MILESTONES
FOREST P. 59.4
KIM G. 30.4 AND CAME TO THE 5K IN FREDERICK!
OTHER MILESTONES
NORMALEE T. 16.4
SCOTT B. 9
MOUNT AIRY, MONDAY
10% GOAL
STEPHEN D.
16 WEEKS ATTENDANCE
GERRY E.
JESSICA W.
OTHER MILESTONES
MIKE S. 35
BEN W. 22.2
ELIZABETH T. 11.4
ADAM D. 6.8
ELDERSBURG
10% GOAL
JACKIE M.
LINDA O.
5% GOAL
LINA R.
16 WEEKS ATTENDANCE
CAROLYN B.
LINDA D.
SPECIAL MILESTONES
RICK 125.2
LINDA P. 75.4
OTHER MILESTONES
GEORGIA L. 20.8
TRACY T. 15.8
ANNE F. 15.6
CAROLYN B. 10.8
CONNIE 10
KURT H. 9
SANDRA 6.4
SUNI 5
WELLPOINT
SPECIAL MILESTONE
KAREN 40
RICHARD 37.8
OPTUM HEALTH
5% GOAL
ANGEL
ERICA
LELIA
MARIA
OTHER MILESTONES
PHIL 21.8
TERRY 11
STEPHANIE 6
DEBRA 5.6
KATHLEEN 5.2
IJAMSVILLE
SPECIAL MILESTONE
HEATHER S. 76.2
OTHER MILESTONES
LORI D. 37.6
DONNA L. 8
GRACE 5
MOUNT AIRY, WEDNESDAY
ALLEN H. 36.8
LINDA G. 31.2
BARBARA W. 11.2
JOSEPH C. 10.6
STACI 5.6
NATASHA 6.2
HEALTH STREAM
16 WEEKS ATTENDANCE
ALICIA D.
KUDOS FOR CAROL P. AND MELINDA THAT CAME TO THE WALK IN FREDERICK!
WELLS FARGO
KUDOS TO ALL MY GROUP OF WALKERS, YOU ARE AWESOME.
CONGRATULATIONS IN THE FIRST WEEK WEIGHT LOSS TO JOHN -our magic member-
FREDERICK, FRIDAY
LIFETIME GOAL
VICKI L.
SPECIAL MILESTONES
LUCY 182
AMANDA J. 28.8
OTHER MILESTONES
LILLIEN 16.2
DIANNE P. 7
16 WEEKS ATTENDANCE
SHERRI H.
MARY ELLEN 6.6
JUANITA 6.2
YVETTE 5.2
ELLILCOTT CITTY
10% GOAL
JOHN W.
KUDOS TO KAREN AND PAT FOR COMING TO THE 5K IN FREDERICK!
FREDERICK, SUNDAY
10% GOAL
MICHELE S.
5% GOAL
TRACEY E.
JOAN K.
KAREN B.
JONE
LISA K.
OTHER MILESTONES
BARBARA E. 30.6
KAREN C. 25.4
KATHERINE M. 25
JILL C. 20.4
CORINA 7.2
BEVERLY W. 6
MEGAN 5.2
LEN R. 5.8
COLUMBIA CENTER
5% GOAL
AMBYR K.
SANDY Y.
OTHER MILESTONES
RUSS 55
FARICA 30
16 WEEKS ATTENDANCE CHARM
PATRICK L.
APL-JOHNS HOPKINS
16 WEEKS ATTENDANCE
PEGGY C. AND 26.4
SPECIAL MILESTONES
FOREST P. 59.4
KIM G. 30.4 AND CAME TO THE 5K IN FREDERICK!
OTHER MILESTONES
NORMALEE T. 16.4
SCOTT B. 9
MOUNT AIRY, MONDAY
10% GOAL
STEPHEN D.
16 WEEKS ATTENDANCE
GERRY E.
JESSICA W.
OTHER MILESTONES
MIKE S. 35
BEN W. 22.2
ELIZABETH T. 11.4
ADAM D. 6.8
ELDERSBURG
10% GOAL
JACKIE M.
LINDA O.
5% GOAL
LINA R.
16 WEEKS ATTENDANCE
CAROLYN B.
LINDA D.
SPECIAL MILESTONES
RICK 125.2
LINDA P. 75.4
OTHER MILESTONES
GEORGIA L. 20.8
TRACY T. 15.8
ANNE F. 15.6
CAROLYN B. 10.8
CONNIE 10
KURT H. 9
SANDRA 6.4
SUNI 5
WELLPOINT
SPECIAL MILESTONE
KAREN 40
RICHARD 37.8
OPTUM HEALTH
5% GOAL
ANGEL
ERICA
LELIA
MARIA
OTHER MILESTONES
PHIL 21.8
TERRY 11
STEPHANIE 6
DEBRA 5.6
KATHLEEN 5.2
IJAMSVILLE
SPECIAL MILESTONE
HEATHER S. 76.2
OTHER MILESTONES
LORI D. 37.6
DONNA L. 8
GRACE 5
MOUNT AIRY, WEDNESDAY
ALLEN H. 36.8
LINDA G. 31.2
BARBARA W. 11.2
JOSEPH C. 10.6
STACI 5.6
NATASHA 6.2
HEALTH STREAM
16 WEEKS ATTENDANCE
ALICIA D.
KUDOS FOR CAROL P. AND MELINDA THAT CAME TO THE WALK IN FREDERICK!
WELLS FARGO
KUDOS TO ALL MY GROUP OF WALKERS, YOU ARE AWESOME.
CONGRATULATIONS IN THE FIRST WEEK WEIGHT LOSS TO JOHN -our magic member-
FREDERICK, FRIDAY
LIFETIME GOAL
VICKI L.
SPECIAL MILESTONES
LUCY 182
AMANDA J. 28.8
OTHER MILESTONES
LILLIEN 16.2
DIANNE P. 7
16 WEEKS ATTENDANCE
SHERRI H.
MARY ELLEN 6.6
JUANITA 6.2
YVETTE 5.2
ELLILCOTT CITTY
10% GOAL
JOHN W.
KUDOS TO KAREN AND PAT FOR COMING TO THE 5K IN FREDERICK!
OTHER MILESTONES
PETER D. 20.6
CARAMEL LATTE SMOOTHIE
I really enjoy this recipe.
Caramel Latte Smoothie
Makes 1 serving = 2 points or 2 servings = 1 point each.
1 ENVOLOPE CARAMEL LATTE SMOOTHIE
1 CUP ALMOND BREEZE (60 CAL. OR LESS)
2 CUPS BREWED COFFEE
2 CUPS OF CRUSHED ICE
2 TBSP OF COFFEE SYRUP
If you like you can top it with 2 tsp of free cool whip.
Caramel Latte Smoothie
Makes 1 serving = 2 points or 2 servings = 1 point each.
1 ENVOLOPE CARAMEL LATTE SMOOTHIE
1 CUP ALMOND BREEZE (60 CAL. OR LESS)
2 CUPS BREWED COFFEE
2 CUPS OF CRUSHED ICE
2 TBSP OF COFFEE SYRUP
If you like you can top it with 2 tsp of free cool whip.
Tuesday, June 8, 2010
Berry topped Cake with Strawberry Sauce
Berry Topped Cake with Strawberry Sauce (Thank you Lisanne, Eldersburg)
(Serves 6) 5 points for 1 slice
Calories -275 Total Fat- 1g Fiber- 5g
2 (6 ounce) containers raspberries
2 (6 ounce) containers blackberries
2 tbls. Thinly sliced fresh mint
½ cup plus 2 teaspoons sugar
1 tbls. Plus 2 teaspoons lime juice
2 cups strawberries hulled
1 (9 oz) store- bought angel food cake, cut into 6 wedges.
1. Gently toss together the raspberries, blackberries, mint, 2 tablespoons of sugar, and 2 teaspoons of lime juice in a large bowl; set aside.
2. Combine the strawberries and the remaining ½ cup sugar and 1 tablespoon lime juice in a blender or food processor and puree.
3. Place a wedge of cake on each of 6 plates. Spoon about 3 tablespoons of strawberry sauce around each wedge and top with about 2/3 cup of berry mixture.
(Serves 6) 5 points for 1 slice
Calories -275 Total Fat- 1g Fiber- 5g
2 (6 ounce) containers raspberries
2 (6 ounce) containers blackberries
2 tbls. Thinly sliced fresh mint
½ cup plus 2 teaspoons sugar
1 tbls. Plus 2 teaspoons lime juice
2 cups strawberries hulled
1 (9 oz) store- bought angel food cake, cut into 6 wedges.
1. Gently toss together the raspberries, blackberries, mint, 2 tablespoons of sugar, and 2 teaspoons of lime juice in a large bowl; set aside.
2. Combine the strawberries and the remaining ½ cup sugar and 1 tablespoon lime juice in a blender or food processor and puree.
3. Place a wedge of cake on each of 6 plates. Spoon about 3 tablespoons of strawberry sauce around each wedge and top with about 2/3 cup of berry mixture.
Saturday, June 5, 2010
CELEBRATIONS MAY 30/JUNE 5
MEMBERS MILESTONES
FREDERICK, SUNDAY
10% GOAL
LURA A.
5% GOAL
JESSICA K.
OTHER MILESTONES
LISA K. 12.6
ELDERSBURG
10% GOAL
CINDY P.
5% GOAL
NANCY S.
16 WEEKS ATTENDANCE
KATHLEEN
OTHER MILESTONES
LISANNE 27.4
DEBBIE A. 22.8
CAROL M. 21.4
OPTUM HEALTH
WEIGHT GOAL
NAVIT 29.6
10% GOAL
VICKY
OTHER MILESTONES
KEITH 10
IJAMSVILLE
WEIGHT GOAL
LINDA S.
OTHER MILESTONES
TERRY M. 6
TRICIA C. 5.6
MOUNT AIRY, WEDNESDAY
WEIGHT GOAL
MICHELE D.
5% GOAL
DRISTIN
16 WEEKS ATTENDANCE
MARIE M.
OTHER MILESTONES
LENORA 36
ROSALYN B. 26.8
PATTY N. 10
HEALTH STREAM
10% GOAL
KAREN S.
16 WEEKS ATTENDANCE
CAROL S.
KATHLEEN
KAREN S.
BETH V.
SPECIAL MILESTONES
CAROL P. 35.8
CAROL S. 10.2
FREDERICK, FRIDAY
JANET H. 15
CARI 6
BETSEY 5
ELLICOTT CITY, SATURDAY
A SPECIAL THANK YOU TO ALL OF YOU THAT WALKED WITH AND FOR KIM YESTERDAY.
SORRY THE CELEBRATION LIST GOT MISPLACED SO I AM SORRY I CANNOT LIST THEM.
FREDERICK, SUNDAY
10% GOAL
LURA A.
5% GOAL
JESSICA K.
OTHER MILESTONES
LISA K. 12.6
ELDERSBURG
10% GOAL
CINDY P.
5% GOAL
NANCY S.
16 WEEKS ATTENDANCE
KATHLEEN
OTHER MILESTONES
LISANNE 27.4
DEBBIE A. 22.8
CAROL M. 21.4
OPTUM HEALTH
WEIGHT GOAL
NAVIT 29.6
10% GOAL
VICKY
OTHER MILESTONES
KEITH 10
IJAMSVILLE
WEIGHT GOAL
LINDA S.
OTHER MILESTONES
TERRY M. 6
TRICIA C. 5.6
MOUNT AIRY, WEDNESDAY
WEIGHT GOAL
MICHELE D.
5% GOAL
DRISTIN
16 WEEKS ATTENDANCE
MARIE M.
OTHER MILESTONES
LENORA 36
ROSALYN B. 26.8
PATTY N. 10
HEALTH STREAM
10% GOAL
KAREN S.
16 WEEKS ATTENDANCE
CAROL S.
KATHLEEN
KAREN S.
BETH V.
SPECIAL MILESTONES
CAROL P. 35.8
CAROL S. 10.2
FREDERICK, FRIDAY
JANET H. 15
CARI 6
BETSEY 5
ELLICOTT CITY, SATURDAY
A SPECIAL THANK YOU TO ALL OF YOU THAT WALKED WITH AND FOR KIM YESTERDAY.
SORRY THE CELEBRATION LIST GOT MISPLACED SO I AM SORRY I CANNOT LIST THEM.
BELLY, BUTT & THIGHS & PUNCH DVD
WORK YOUR BELLY, BUTT & THIGHS
WITH 3 COMPLETE WORKOUTS
$30.00
PUNCH!
WITH WEIGHED GLOVES
& 3 COMPLETE WORKOUTS
$25.00
WITH 3 COMPLETE WORKOUTS
$30.00
PUNCH!WITH WEIGHED GLOVES
& 3 COMPLETE WORKOUTS
$25.00
7 Simple Changes that will help you lose weight
7 Simple Changes That Will Help You Lose Weight
Article By: Leslie Fink, MS, RD
Try these tips for small changes that can lead to very big weight-loss results.
Beginning a weight-loss plan doesn't have to mean drastic changes. You don't need to live at the gym or subsist on crackers alone to get your eating and exercising on track.Instead, think of more realistic, sustainable changes you can make to your lifestyle. Sometimes small, simple adjustments can produce the biggest results. Consider these suggestions, and think about what other small changes might work for you.
Trim back your eating a bit here and there, not altogether. For example, sauté your broccoli with one teaspoon of oil instead of two.
Make some wise food substitutions, like opting for low-fat cream cheese instead of regular.
Kick it up a notch in the activity department by taking the stairs instead of the escalator.
All or Nothing"People put too much pressure on themselves to change everything in their diets, which sets them up for failure," believes New York-based registered dietitian Shari Mermelstein. Her advice? Set your sights on making several small dietary and lifestyle changes, and you'll lose weight without really missing out.
Need some incentive? Try this on for size: Cut back 100 calories on a daily basis and you could lose about 10 1/2 pounds in a year. One hundred calories equals:
1 cup of regular soda
1 tablespoon of butter
1 ounce of cheese
Skimming Off the Top
Here are seven simple slim-down ideas:
A spoonful of sugar can add up over the course of a year. Add one less teaspoon of sugar (15 calories) to your cup of morning and afternoon coffee each day and you'll save about 10,000 calories—the equivalent of about 3 pounds per year.
Slim down that bowl of cereal: Switch from 1 cup regular whole milk to 1% milk (about 50 calories less per cup) every day. Once your taste buds adjust, you'll be thrilled! That's a tad more than 5 pounds lost by this time next year.
Take the scenic route. Park your car as far as possible from the entrance to your office, the shopping mall or a restaurant and get those legs pumping. Ten minutes of daily moderate paced walking (five minutes each way burns about 20 calories) can take off over 4 pounds a year.*
Get your vitamin C boost with a whole orange (60 calories) instead of a cup of juice (110 calories) each day. Your 12-month weight loss: 5 1/4 pounds.
Go calorie-free by switching from regular to diet soda (150 versus 0 calories per can). If you drink one can per day, that's nearly 16 pounds lost in a year.
Flavor your sandwiches with very low-cal condiments like mustard or vinegar instead of calorie-packed mayo. Leave off 1 tablespoon (100 calories) every day and you're looking at close to 10 1/2 pounds a year.
Downsize, don't super-size, fast food meals. Opt for a small McDonald's French fries (250 calories) instead of a large order (570 calories) at your weekly fast-food meal. You'll enjoy the same great taste all year long but with an added bonus: almost 5 pounds lost.
Article By: Leslie Fink, MS, RD
Try these tips for small changes that can lead to very big weight-loss results.
Beginning a weight-loss plan doesn't have to mean drastic changes. You don't need to live at the gym or subsist on crackers alone to get your eating and exercising on track.Instead, think of more realistic, sustainable changes you can make to your lifestyle. Sometimes small, simple adjustments can produce the biggest results. Consider these suggestions, and think about what other small changes might work for you.
Trim back your eating a bit here and there, not altogether. For example, sauté your broccoli with one teaspoon of oil instead of two.
Make some wise food substitutions, like opting for low-fat cream cheese instead of regular.
Kick it up a notch in the activity department by taking the stairs instead of the escalator.
All or Nothing"People put too much pressure on themselves to change everything in their diets, which sets them up for failure," believes New York-based registered dietitian Shari Mermelstein. Her advice? Set your sights on making several small dietary and lifestyle changes, and you'll lose weight without really missing out.
Need some incentive? Try this on for size: Cut back 100 calories on a daily basis and you could lose about 10 1/2 pounds in a year. One hundred calories equals:
1 cup of regular soda
1 tablespoon of butter
1 ounce of cheese
Skimming Off the Top
Here are seven simple slim-down ideas:
A spoonful of sugar can add up over the course of a year. Add one less teaspoon of sugar (15 calories) to your cup of morning and afternoon coffee each day and you'll save about 10,000 calories—the equivalent of about 3 pounds per year.
Slim down that bowl of cereal: Switch from 1 cup regular whole milk to 1% milk (about 50 calories less per cup) every day. Once your taste buds adjust, you'll be thrilled! That's a tad more than 5 pounds lost by this time next year.
Take the scenic route. Park your car as far as possible from the entrance to your office, the shopping mall or a restaurant and get those legs pumping. Ten minutes of daily moderate paced walking (five minutes each way burns about 20 calories) can take off over 4 pounds a year.*
Get your vitamin C boost with a whole orange (60 calories) instead of a cup of juice (110 calories) each day. Your 12-month weight loss: 5 1/4 pounds.
Go calorie-free by switching from regular to diet soda (150 versus 0 calories per can). If you drink one can per day, that's nearly 16 pounds lost in a year.
Flavor your sandwiches with very low-cal condiments like mustard or vinegar instead of calorie-packed mayo. Leave off 1 tablespoon (100 calories) every day and you're looking at close to 10 1/2 pounds a year.
Downsize, don't super-size, fast food meals. Opt for a small McDonald's French fries (250 calories) instead of a large order (570 calories) at your weekly fast-food meal. You'll enjoy the same great taste all year long but with an added bonus: almost 5 pounds lost.
Wednesday, June 2, 2010
New York Style Cheesecake
New York Style Cheesecake (Thank you Portia)
12 servings-
POINTS: 7 each (this points do not include the topping)
INSTRUCTIONSCrust9 whole reduced-fat cinnamon honey graham crackers4 tbsp unsalted butter1 tbsp sugar
Filling1 tbsp fresh lemon juice16 oz 1% low-fat cottage cheese16 oz light cream cheese8 oz plain fat-free yogurt1/4 tsp table salt1 1/2 cup(s) sugar1 tbsp vanilla extract3 item(s) egg5 spray(s) cooking spray
Instructions
1. For the crust: Adjust an oven rack to the middle position and heat the oven to 325 degrees. Mix the graham cracker crumbs, melted butter, and sugar together in a medium bowl. Transfer the mixture to a 9-inch springform pan and press evenly into the pan bottom. Bake the crust until fragrant and beginning to brown, 10 to 15 minutes. Let cool on a wire rack while preparing the filling.
2. For the filling: Increase the oven temperature to 500 degrees. Line a medium bowl with a clean dish towel or several layers of paper towels. Spoon the cottage cheese into the bowl and let drain for 30 minutes.
3. Process the drained cottage cheese in a food processor until smooth and no visible lumps remain, about 1 minute, scraping down the work bowl once or twice. Add the cream cheese and yogurt cheese and process until smooth, 1 to 2 minutes, scraping down the work bowl once or twice. Add the salt, sugar, lemon zest, and vanilla and continue to process until smooth, about 1 minute, scraping down the work bowl once or twice. With the processor running, add the eggs, one at a time and process until smooth.
4. Being careful to not disturb the baked crust, spray the sides of the springform pan with vegetable oil spray. Set the springform pan on a rimmed baking sheet. Pour the filling into the cooled crust and bake 10 minutes. Without opening the oven door, reduce the oven temperature to 200 degrees and continue to bake until an instant-read thermometer inserted into the center of the cheesecake reads 150 degrees, 1 to 1 1/2 hours.
5. Transfer the cake to a wire rack, and run a paring knife around the edge of the cake. Let cool until barely warm, 2 1/2 to 3 hours, running a paring knife around the edge of the cake every hour or so. Wrap the pan tightly in plastic wrap, and refrigerate until cold, at least 3 hours.
6.To unmold the cheesecake, wrap a hot kitchen towel around the springform pan and let stand for 10 minutes. Remove the sides of the pan and blot any excess moisture from the top of the cheesecake with paper towels. Let the cheesecake stand at room temperature about 30 minutes, then cut into wedges.
7 -Fresh Strawberry Topping
1 pound fresh strawberries , hulled and cut lengthwise into 1/4- to 3/8-inch wedges
1/4 cup sugar
Pinch table salt
1/2 cup strawberry jam
8. For the Topping: Toss the berries, sugar, and salt in a medium bowl and let stand until the berries have released some juice and the sugar has dissolved, about 30 minutes, tossing occasionally to combine.
9. Process the jam in a food processor until smooth, about 8 seconds. Transfer the jam to a small saucepan and bring to a simmer over medium-high heat. Simmer, stirring frequently, until dark and no longer frothy, about 3 minutes. Stir in the lemon juice, then gently stir the warm jam into the strawberries. Cover with plastic wrap and refrigerate until cold, at least 2 hours or up to 12. To serve, spoon a portion of sauce over individual slices of cheesecake.
PER SERVING (12 per cake): Cal 340; Fat 13 g; Sat fat 8 g; Chol 85 mg; Carb 41 g; Protein 11 g; Fiber 0 g; Sodium 530 mgPER SERVING WITH TOPPING: Cal 400; Fat 13 g; Sat fat 8 g; Chol 85mg; Carb 57 g; Protein 11 g; Fiber 1 g; Sodium 540 mg
12 servings-
POINTS: 7 each (this points do not include the topping)
INSTRUCTIONSCrust9 whole reduced-fat cinnamon honey graham crackers4 tbsp unsalted butter1 tbsp sugar
Filling1 tbsp fresh lemon juice16 oz 1% low-fat cottage cheese16 oz light cream cheese8 oz plain fat-free yogurt1/4 tsp table salt1 1/2 cup(s) sugar1 tbsp vanilla extract3 item(s) egg5 spray(s) cooking spray
Instructions
1. For the crust: Adjust an oven rack to the middle position and heat the oven to 325 degrees. Mix the graham cracker crumbs, melted butter, and sugar together in a medium bowl. Transfer the mixture to a 9-inch springform pan and press evenly into the pan bottom. Bake the crust until fragrant and beginning to brown, 10 to 15 minutes. Let cool on a wire rack while preparing the filling.
2. For the filling: Increase the oven temperature to 500 degrees. Line a medium bowl with a clean dish towel or several layers of paper towels. Spoon the cottage cheese into the bowl and let drain for 30 minutes.
3. Process the drained cottage cheese in a food processor until smooth and no visible lumps remain, about 1 minute, scraping down the work bowl once or twice. Add the cream cheese and yogurt cheese and process until smooth, 1 to 2 minutes, scraping down the work bowl once or twice. Add the salt, sugar, lemon zest, and vanilla and continue to process until smooth, about 1 minute, scraping down the work bowl once or twice. With the processor running, add the eggs, one at a time and process until smooth.
4. Being careful to not disturb the baked crust, spray the sides of the springform pan with vegetable oil spray. Set the springform pan on a rimmed baking sheet. Pour the filling into the cooled crust and bake 10 minutes. Without opening the oven door, reduce the oven temperature to 200 degrees and continue to bake until an instant-read thermometer inserted into the center of the cheesecake reads 150 degrees, 1 to 1 1/2 hours.
5. Transfer the cake to a wire rack, and run a paring knife around the edge of the cake. Let cool until barely warm, 2 1/2 to 3 hours, running a paring knife around the edge of the cake every hour or so. Wrap the pan tightly in plastic wrap, and refrigerate until cold, at least 3 hours.
6.To unmold the cheesecake, wrap a hot kitchen towel around the springform pan and let stand for 10 minutes. Remove the sides of the pan and blot any excess moisture from the top of the cheesecake with paper towels. Let the cheesecake stand at room temperature about 30 minutes, then cut into wedges.
7 -Fresh Strawberry Topping
1 pound fresh strawberries , hulled and cut lengthwise into 1/4- to 3/8-inch wedges
1/4 cup sugar
Pinch table salt
1/2 cup strawberry jam
8. For the Topping: Toss the berries, sugar, and salt in a medium bowl and let stand until the berries have released some juice and the sugar has dissolved, about 30 minutes, tossing occasionally to combine.
9. Process the jam in a food processor until smooth, about 8 seconds. Transfer the jam to a small saucepan and bring to a simmer over medium-high heat. Simmer, stirring frequently, until dark and no longer frothy, about 3 minutes. Stir in the lemon juice, then gently stir the warm jam into the strawberries. Cover with plastic wrap and refrigerate until cold, at least 2 hours or up to 12. To serve, spoon a portion of sauce over individual slices of cheesecake.
PER SERVING (12 per cake): Cal 340; Fat 13 g; Sat fat 8 g; Chol 85 mg; Carb 41 g; Protein 11 g; Fiber 0 g; Sodium 530 mgPER SERVING WITH TOPPING: Cal 400; Fat 13 g; Sat fat 8 g; Chol 85mg; Carb 57 g; Protein 11 g; Fiber 1 g; Sodium 540 mg
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