Fruits & Vegetables

Fruits and Vegetables:

• How many servings per day do we need? At least 5 for most people, 8 for nursing moms and 9 if you weigh over 350 pounds
• How much is a serving? 1/2 cup for most fruits and veggies; 1 cup for leafy greens
• Does fruit or veggie juice count? No.
• Which veggies have PointsPlus values? Starchy ones, such as potatoes, peas and corn.
• Are all fruits and vegetables 0 PointsPlus values? No...there are 3 that have PointsPlus values, even in natural form: Avocados, plantains, and olives. Also, any dried or juiced fruits and vegetables have PointsPlus values, as do those with added sweeteners that have PointsPlus values.
• What about canned fruits and vegetables? If they're in their own juice and drained, they are 0 PointsPlus values. If they are in syrup, they have PointsPlus values.
• Is fresh better than canned or frozen? Not necessarily. Canned and frozen are processed very soon after being harvested, and retain much of their nutrients. Fresh vegetables that have been picked and sat out or shipped start to lose nutrient density over time. When buying canned or frozen, opt for ones with low sodium and no added sugars. Buy what works best for you—eating fruits and vegetables is what is important, whether it be canned, frozen, or fresh.
• What about coconut? A coconut is a drupe—a type of fruit that includes peaches and mangoes—and the part you eat is actually the seed. Yes, it does have PointsPlus values.
• Is there a limit to how many fruits or vegetables I can eat? Nope. It's not recommended to stuff yourself with any food, but Weight Watchers doesn't put a limit on this. When you're eating fresh vegetables, you're not eating something else, and for most people this is progress. Let your weight loss be your guide.

 

Dreamsicle

Dreamsicle

Servings | 6

Estimated PointsPlus value per serving 2 |

Course | Desserts

Ingredients
1 package sugar-free orange flavored gelatin mix

1 small package of fat-free sugar-free instant vanilla pudding mix

 8 oz Cool Whip Free Whipped Topping

 11 oz canned mandarin oranges in its own juice

Instructions
Dissolve Orange Jell-O in 1 cup of very hot water. Add another cup of ice cold water or crushed ice. Let sit for 5 minutes.With a mixer, blend in the pudding mix. Stir in the oranges. Fold in the Cool Whip. Refrigerate 2hours.

Slowly I am getting back :)

Hi gang,

I know it has been a long time since I haven't posted anything. 

I started to work again some of my local meetings last week and I am looking forward to return to all my other meetings pretty soon.

Having a broken back is not fun but all your cards, emails and messages were my best medicines.

I cannot wait to see you all.

Diana

Upside Down Pumpkin Pie

Upside-Down Pumpkin Pie

Upside-Down Pumpkin Pie
2011 Hungry Girl. All Rights Reserved.
Serves: 8
1 (15-ounce) can pure pumpkin
1 (12-ounce) can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute
2/3 cup granulated sugar
2 teaspoons pumpkin pie spice
2 sheets (8 crackers) low-fat cinnamon graham crackers, finely crushed
Fat-free whipped topping (from an aerosol canister), for optional topping
Cinnamon, for optional topping
Preheat the oven to 350 degrees F.
Combine all of the ingredients except the graham crackers and optional ingredients in a bowl, and mix thoroughly.
Place the mixture in a deep-dish pie pan sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. (It will remain a little soft, like pie filling.)
Refrigerate until completely chilled and firm, at least 2 hours.
Top evenly with crushed graham crackers. Add whipped topping and cinnamon, if you like.
Serve and enjoy!
PER SERVING (1/8th of recipe, 1 slice): 3 PointsPlus Values

Pumpkin fluff

PUMPKIN FLUFF!

15 oz. can pumpkin
4 serving(s) fat-free sugar-free vanilla pudding mix
8 oz. Cool Whip Whipped Topping Free Whipped (Topping fat free & sugar free)
1 tsp. pumpkin pie spice
1/2 tsp. vanilla extract (optional)

Instructions :
Mix together and chill for 2 hours
Serving = 1/2 cup (6) Points Plus Value 2

You can also add a little cinnamon and grated dark chocolate on top. Or take some Nilla Wafers/Apple pieces and dip away! (Don’t forget to add more Points Plus if you use wafers!) J

Candy Corn Custard Parfait

Candy Corn Custard Parfait

1 SERVINGS

4 PointsPlus Values

1 Jell-O Sugar Free Vanilla Pudding Snack

2 drops yellow food coloring

1/3 cup mandarin orange segments in juice, drained

1/4 cup Cool Whip Free, thawed

5 pieces candy corn

In a small bowl or parfait glass, combine pudding with food coloring and mix until uniform in color.

Top evenly first with orange segments and then with Cool Whip.

Arrange candy corn prettily on top of the Cool Whip (or haphazardly — it's your parfait), and then dive in!

Each parfait has 155 calories, 1g fat, 0.5g fiber, and a PointsPlus value of 4.

Guilt-Free Mini Corn Dogs

Guilt-Free Mini Corn Dogs

1⅛ cups buttermilk

2 eggs, I like using Egg-land Best eggs, see healthy benefit

2 tablespoons pickle relish

2 tablespoon prepared yellow mustard or spicy brown mustard

2 dashes Tabasco sauce

1¼ cups all-purpose flour

1 cup cornmeal

1 tablespoon sugar

1 teaspoon baking powder

1 teaspoon salt

½ teaspoon baking soda

1 (1 lb.) pkg. Hebrew National 97% fat-free all-beef hot dogs, see shopping tip

Cooking spray, I like using olive oil spray

1. Preheat oven to 400 degrees. Coat a baking pan with cooking spray.

2. Combine buttermilk, eggs, relish, mustard and Tabasco in a bowl.

3. In a large bowl, using a whisk, mix together flour, cornmeal, sugar, baking powder, salt and baking soda. Stir buttermilk mixture into cornmeal mixture to combine;

let stand 3 minutes. (The mixture will be thick.) Using a whisk again, whisk mixture until smooth; transfer to a tall measuring cup.

4. Cut each hot dog into three pieces crosswise. Dip dogs into batter, coating entirely. It gets a little messy but just make sure they are all fully coated.

You might need to use your finger to smear the batter around. It doesn’t matter if they don’t look perfectly shaped. Mine don’t but still taste great.

5. Place corn dogs on baking pan. Spray the corn dogs with cooking spray.

6. Bake for 15 minutes on 1 side, turn over, coat again with cooking spray and bake an additional 10-15 minutes.

7. Place a toothpick in each. Serve at once with ketchup and mustard on the side.

Makes 21 mini corn dog bites

1 = 2 PointsPlus

Don't get tricked, here are the PointsPlus values of Halloween Candy

 

Almond Joy, Snack Size, 2 PointsPlus value
Baby Ruth, Fun Size, 2 PointsPlus value
Bit-O-Honey, 1 piece, 1 PointsPlus value
Bit-O-Honey, 6 pieces, 4 PointsPlus value
Butterfinger, Fun Size, 3 PointsPlus value
Candy Apple, 5 ounce, 5 PointsPlus value
Candy Corn, 20 pieces (41 grams), 4 PointsPlus value
Caramel Apple, 10 PointsPlus value
Charms Blow Pop, 1 pop, 2 PointsPlus value
Crunch, Fun Size, 2 PointsPlus value
Dots, Fun Size, 2 Points Plus value
Gummi Bears, 14 pieces (38 grams), 3 PointsPlus value
Heath Bar, Snack Size, 7 PointsPlus value
Hershey’s Milk Chocolate Bar, Snack Size, 6 PointsPlus value
Hershey’s Miniatures, (any flavor) 5 pieces, 6 PointsPlus value
Kit-Kat, Snack Size Bar, (three 2-piece bars) 6 PointsPlus value
Lemonhead, Fun Size, 1 pouch (11 grams) 1 PointsPlus value
M&M’s Milk Chocolate, Fun Size, (1 package) 2 PointsPlus value
M&M’s peanut, Fun Size, (1 package) 3 PointsPlus value
Mounds, Fun Size, 3 PointsPlus value
Nerds, 1 box (12.6 grams), 1 PointsPlus value
Oh Henry!, Mini, 2 PointsPlus value
PayDay, Fun Size, 3 PointsPlus value
Reese’s Peanut Butter Cup (2 cups) 6 PointsPlus value
Reese’s Peanut Butter Cup, Fun Size, 3 PointsPlus value
Reese’s Pieces (51 piece/40 gram bag) 5 PointsPlus value
Skittles, Original Fruit, Fun Size, 2 PointsPlus value
Snickers, Fun Size, 2 PointsPlus value
Take 5, Fun Size, 6 PointsPlus value
Tootsie Roll Midgets, 6 pieces (40 grams), 4 PointsPlus value
Twix, Fun Size, 2 PointsPlus value
Twizzler Twists, Fun Size, 4 PointsPlus value
Whoppers, Fun Size, 2 PointsPlus value
York Peppermint Patty, Fun Size, 1 PointsPlus value

Pumpkin Dip

Pumpkin Dip (Thank you Janice)

 

2 (8-ounce) tubs light cream cheese (softened)

1 (16-ounce) packaged powdered sugar, sifted

1 (15-ounce) can unsweetened pumpkin 

2 teaspoon ground cinnamon

½ teaspoon ground nutmeg

 

Combine 5 ingredients in large bowl. 

Stir with whisk until well blended.

Serve immediately or cover and chill

 

Yields 80 servings

Serving size: 1Tablespoon = 1 PointsPlus

Fruit Cobbler

 Fruit cobbler (Thank you Karen, Elderburg)

Your Recipe

Ratings (0)

4PointsPlus Value

Prep time: 5 min

Cook time: 35 min

Serves: 16

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Ingredients 12 serving(s) unprepared white cake mix 2 cup(s) unsweetened frozen blueberries 2 cup(s) unsweetened frozen sour red cherries 1 fl oz Sprite Soda, Diet Instructions 9 x 13 dish. SPRAY with non stick spray. Put 2 cups of fruit frozen Sprinkle cake mix on top. Tke the cn of sod n& pour it on top. Bke it t 350

Easiest Ever P-nut Butter Cookies

Easiest Ever P-nut Butter Cookies  (Thank you Betty, Mount Airy, Wednesday)



1 cup p-nut butter

3/4 cup packed brown sugar

1 large egg

3/4 teaspoon baking soda



Mix all together till fluffy and incorporated

drop by teaspoonfulls ( app 1" balls ) on baking sheet

bake until puffy and starting to brown



bake 350 8-10 mins



calories 33 fat 2g fiber 0g carbs 3g protein 1g 1ppt per cookie

Wegman's PointsPlus Food Court

Hi Gang,

This was done to you all by Jerry from Columbia that did the work of finding out all the

PointsPlus values of the Food Court at Wegman's, Sue from Sunday in Frederick who manage to put this for me in Word and Excel so I could listed here and then when I failed again today Becky from Saturday morning in Frederick taught me how to make a picture of Sue's documents and VOILA here you have finally the information.  As I always say: "APART WE ARE SMART BUT TOGETHER WE ARE BRILLIANT".

Click on the images to enlarge.

 

Enjoy it.  Diana

 

Wake Up and Get Out!

Try these painless ways to get out of bed and into the morning workout habit.

Article By: Camille Noe Pagán

For night owls and anyone else who struggles to get out of bed when the alarm clock sounds, waking up for a morning workout is a lot easier said than done. However, completing your exercise regimen before your day even starts can boost your energy and may help you sleep better at night.
There are several ways to make getting up in the morning easier, according to Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep/Wake Disorders at Hackensack University Medical Center in Hackensack, N.J. "Seemingly simple things, from light exposure to taking a shower, can have a major effect on how tired you feel," says Zafarlotfi. "And, of course, the more awake you are, the more willing and able you'll be to hit the gym."
Try one or more of these techniques to help you jump-start your day:
1. Light up your morning.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light — whether natural or artificial — can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
2. Refresh your routine.
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine — a little coffee and a bite to eat, a shower, even reading the paper — gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose to fuel your workout.
3. Enlist help.
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to call or text you in the morning.
4. Rethink your sleeping habits.
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to eight hours of quality shut-eye a night. For those without a hard-and-fast morning schedule, you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis.
If you find yourself unable to fall or stay asleep, Zafarlotfi suggests cutting out slumber-sabotaging substances like caffeine after noon, and alcohol in the late evening. Adopt an anxiety-reducing ritual, such as keeping a journal or doing yoga stretches. Says Zafarlotfi, "Nothing will keep you tossing and turning all night like stress."
If you are exercise in the evening and find this to be a successful regimen don’t be discouraged. Exercising no matter what time of the day is beneficial, just as long as you can stick with it.

Cumin-Lime Confetti Salad

Cumin-Lime Confetti Salad

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Weight Watchers Recipe

Ratings (266) Rate it

5PointsPlus Value

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Prep time: 20 min

Cook time: 0 min

Serves: 10

This colorful, crunchy salad would be a great addition to any summer BBQ or picnic. Try it as a topping for fish tacos, too.

• Recipe
• Read All Reviews (243)

Ingredients 30 oz canned black beans, rinsed, drained 2 cup(s) edamame (shelled), cooked, drained, cooled (about 12 oz) 10 oz frozen corn kernels, thawed, drained (or fresh corn; about 1 3/4 cups) 1 average serrano chile(s), seeded, minced 1 medium sweet red pepper(s), chopped 1 medium orange bell pepper, chopped 1 medium yellow pepper(s), chopped 1 medium uncooked red onion(s), minced 1/2 cup(s) cilantro, fresh, minced Vinaigrette 3 Tbsp fresh lime juice 3 Tbsp olive oil 1 Tbsp lime zest 1 Tbsp kosher salt 2 tsp sugar 1 tsp cumin seeds Instructions In a large bowl, combine black beans, edamame, corn, peppers, onion and cilantro. In a small bowl, whisk together vinaigrette ingredients. Drizzle vinaigrette over bean mixture and toss to coat. Serve chilled or at room temperature. Yields about 1 cup per serving. Notes This salad can be made a day ahead - just refresh with additional lime as needed before serving.

Lemon-Rosemary White Bean Bruschetta

Lemon-Rosemary White Bean Bruschetta

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Weight Watchers Recipe

Ratings (56) Rate it

1PointsPlus Value

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Prep time: 18 min

Cook time: 10 min

Serves: 30

These rustic bruschetta are reminiscent of a summery Tuscan day. Serve with grilled chicken skewers and some bubbly Prosecco.

•                                    

Ingredients 10 oz French baguette bread, thinly cut into 30 slices 6 spray(s) cooking spray 1 tsp garlic salt 15 oz canned cannellini beans, rinsed and drained 4 medium plum tomato(es), seeded and chopped 4 Tbsp uncooked red onion(s), minced 4 tsp fresh lemon juice 1 Tbsp olive oil, extra virgin 1 Tbsp rosemary, fresh, minced 1 tsp kosher salt 1/4 tsp black pepper, freshly ground 2 Tbsp grated Parmesan cheese 1/2 tsp lemon zest, or to taste Instructions Preheat oven to 375°F. Arrange bread slices on a foil-lined baking sheet and lightly coat both sides of bread with cooking spray; sprinkle top side of bread with garlic salt. Bake until bread is crisp and lightly browned, about 5 to 10 minutes. Meanwhile, in a medium bowl, combine remaining ingredients, except for cheese and lemon zest; mash with a fork to partially break up beans. Top each slice of bread with a heaping tablespoon of bean mixture; sprinkle with cheese and zest. Yields 1 bruschetta per serving. Notes Try this recipe with any fresh herbs you have on hand - dill, oregano and/or mint would all be tasty.

Summer Menu Makeover

Liven up a "lazy" summer menu with fresh and delicious seasonal recipes.

Article By: Michelle Fowler & Lisa Thomas

Have you considered that one of your favorite light summer recipes might be just what someone else needs to bust out of a menu rut? Or perhaps one of your fellow meeting members has an idea or cooking technique that can revive one of your once-loved summer classics? If you're like most members, chicken and mixed greens are in heavy rotation during the warm-weather months. But how many times can you prepare the same old grilled chicken breast recipe for dinner or eat a no-frills green salad for lunch?
Wake up your taste buds!
You don't have to reinvent the wheel to give summer classics a fresh twist. For example, something as simple as swapping a spice or an herb can make a difference. Or roasting and grilling to bring out the natural sugars in foods, rather than boiling or steaming. Seasoning food before cooking it, as well as properly salting water for rice or pasta can dramatically boost flavor. And using fresh seasonal produce is a great way to highlight different flavors and textures in your recipes.
What are some of the foods you look forward to eating this time of year? Salads? Jazz them up by topping your greens with meat, seafood or chicken leftovers. Corn? Roast and season kernels for a light and flavorful finger-food snack. Watermelon? Blend it into a frozen cocktail. And sure, grilling may be the unofficial cooking technique of the season because you can get food on the table quickly and keep the house cool, but using a toaster oven is a comparable alternative. And if your slow-cooker is on the shelf or in the closet gathering dust, pull it out, place it on the counter, and use it to create fuss-free weeknight dinners

SPRING SALAD WITH STRAWBERRIES AND GOAT CHEESE

SPRING SALAD WITH STRAWBERRIES AND GOAT CHEESE  (Points Plus value per serving:  3)

       (Thank you Patty from Columbia)

1       Tbsp orange juice      ¼ tsp black pepper            ¼ cup crumbled semisoft goat cheese

 1 Tbsp canola oil              ¼ tsp table salt                  2 Tbsp salted dry-roasted pistachio nuts,

2       tsp aged                      4 cups mixed greens                       coarsely chopped              

balsamic vinegar       1 cup sliced strawberries

In a cup, stir together juice, oil, vinegar, pepper, salt; set aside.  Arrange mixed greens in a large shallow bowl; top with strawberries, cheese and nuts.  Just before serving, stir dressing and drizzle over salad; toss gently but well.  Yields about 1 ¼ cups per serving.                                                                                                                                                               

ROASTED SWEET POTATO WEDGES

  ROASTED SWEET POTATO WEDGES (Points Plus value per serving:  2)

1       large sweet potatoes, washed and patted dry

1 tsp olive oil

¼ tsp table salt

¼ tsp dried rosemary, crushed

1 rosemary sprig, for garnish (optional)

Preheat oven to 425 F.  Cut each potato into 8 lengthwise wedges and place on a nonstick baking sheet.  Drizzle with oil; sprinkle with salt and dried rosemary.  Roast for 15 minutes; toss and roast until potatoes are tender, about 15 to 20 minutes more.  Spoon potato wedges onto a serving plate and garnish with fresh rosemary.  Makes 4 servings.  Yields 4 wedges per serving.

(I cut them a little smaller, and bake accordingly.)

Pineapple Angel Food Cake

       PINEAPPLE SQUARES (Points Plus value per serving:  2) (Thank you Patti from Columbia)

1 package angel food cake mix, about 16 oz

1       can crushed pineapple, about 20 oz

Preheat oven to 350 F

Combine cake mix with pineapple (do not drain).  Pour batter into an ungreased 9 x 13 inch baking dish; bake for 30 minutes.  Cool and cut into 24 pieces.  Makes 24 servings.

(I serve warm with canned or fresh peaches and 2T Cool Whip Lite, for 1 additional point)

Berry-Berry Cake

Thank you Cathy from Mount Airy for this recipe.  I cannot wait to make it.  Diana

Berry-Berry Cake

(83)

time prep: 20 min             total:  1 hr 35 min

servings total: 12 servings  - PointsPlus per serving=4 per serving

photo by:

kraft

 

 

What You Need

1/3 cup PHILADELPHIA 1/3 Less Fat than Cream Cheese

3/4 cup sugar, divided

2 egg whites

2 tsp. lemon zest

1 cup plus 2 tsp. flour, divided

1/2 tsp. baking soda

1/3 cup BREAKSTONE'S FREE or KNUDSEN Fat Free Sour Cream

3 cups mixed fresh blueberries and raspberries, divided

1-1/2 cups thawed COOL WHIP FREE Whipped Topping

Make It

HEAT oven to 350°F.
BEAT reduced-fat cream cheese and 1/2 cup sugar in large bowl with mixer until blended. Add egg whites and zest; mix well. Combine 1 cup flour and baking soda. Add to cream cheese mixture alternately with sour cream, beating well after each addition. (Do not overmix.) Spread onto bottom and 1 inch up side of 9-inch springform pan sprayed with cooking spray.
TOSS 2 cups berries with remaining sugar and flour; spoon over cream cheese mixture to within 1/2 inch of edge.
BAKE 40 to 45 min. or until toothpick inserted in center comes out clean. Run knife around rim of pan to loosen cake; cool before removing rim. Spoon remaining berries over cake. Serve topped with COOL WHIP. 

    Calories

150

Total fat

2 g

Saturated fat

1.5 g

Cholesterol

5 mg

Sodium

105 mg

Carbohydrate

30 g

Dietary fiber

2 g

Sugars

16 g

Protein

3 g

Vitamin A

4 %DV

Vitamin C

8 %DV

Calcium

2 %DV

Iron

4 %DV