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.

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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
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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.

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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.