Taste of Thyme: Good & Good for You Food

I love potatoes any way you make them. Although they are a high-glycemic-index carb, potatoes are a good source of vitamin C, potassium, and phenols like quercetin aned may even fight off liver cancer! That's a load of goodness! They are also low in calories and very filling (not to mention cheap). I don't eat them everyday, but I do use them for quick meals and to fill the occasional hunger void I am feeling. A a while ago I posted a recipe for a soup with beans and corn (Taco Soup). I will often micro - bake a small potato (2 pts) and cover it with a cup of the heated taco soup (1 pt). This is a good lunch or quick dinner on the run that fills me up and stays with me! To micro-bake: Scrub the potato (because you will want to eat the skin). Poke through the skin in a few places. Preheat oven to 425 degrees. Place potato in microwave and cook on high for 3 1/2 minutes. Place potato in oven and cook for 7 - 10 minutes in the center rack. Slit open and enjoy.

I get asked for this recipe all the time. This makes great company breakfast or for a holiday morning. Two waffle squares withour syrup is only 3 points. Preheat your waffle iron and spray it with cooking spray right before you fill it with batter. 1/2 cup whole wheat flour 1/2 cup AP flour 1/2 cup cornmeal 1/2 cup oatmeal, ground (in your blender) 1 Tablespoon baking powder 1/4 tsp salt 2 egg whites (or one whole egg) 2 cups buttermilk 1 tsp vanilla Mix al dry ingredients. Make a well in the center. Pour wet into the well and mix well. Bake in your waffle iron.

Ever wonder how professional cooks (and servers for that matter) move pans of water around the kitchen without spilling? Usually when we move pans of liquid (think about moving full pots of water or a water bath) the liquid sloshes around and spills. To avoid this, instead of keeping your eyes on the pan you are carrying, look to the place you are going to place the pan. This works because focusing on the horizon gives you the balance you need to keep the liquid steady. Focusing on the liquid only makes your balance more unstable!

One pint of sour cream has 28 pts! Not that I would expect anyone to eat a pint of sour cream, but think of all the dips and sauces we put it into (and the baked potatoes we pile it on). Here is a way to make a pint of Non Fat Sour Cream Substitute with only 6 pts! 1 pint of non fat cottage cheese 2 Tblspn of skim milk 1 tsp of lemon juice Just place all of that in a blender and blend until smooth. This can easily be used as a substitute in dips, on potatoes or in a cold sauce. Here is an idea for a cold sauce (great on turkey or fish) that can be used as a dip for crudites as well: 1 pint of non fat sour cream substitute 1 med cucumber, grated and water squeezed out 2 tsp of dried dill or 1/4 fresh dill chopped Just mix together and allow to rest several hours for the flavors to come together.

This is a recipe for one big serving of oatmeal. I was never a fan of hot cereal, but since I started making my oat meal like this, I am hooked! 1 cup water 1 healthy pinch of salt 1 apple, cored sliced and diced (no need to peal) 1/2 cup rolled oats (old fashion) 1/2 tsp of cinnamon 1 packet sweetener (optional) Bring apple, water and salt to a boil in a small sauce pan. Add oats and cinnamon. Cover and turn to low. Cook for 5 - 10 minutes. Sprinkle with sweetener and enjoy. This is only 3 pts, or good for core. And it sticks with you all morning. You can easily multiply this for more people. If you don't feel like apple, add 1/2 a banana and a bit of nutmeg! Make this ahead and you can heat it in a microwave.

A quick easy way to cook vegetables and to get some healthy oil is by pan roasting. You need a saute pan (nonstick is better here) with any lid that fits. Cut your vegetable (broccoli, carrots, cauliflower, asparagus, Brussels sprouts all work well) in bit size pieces. Use one to 1 1/2 cup per person. Heat your pan with 1 teaspoon of olive oil. When the oil is hot add the vegetables. Allow them to sit (don't stir) for 1 minute. Toss them (or stir) and cook 1 minute. Toss and cook one minute more (that makes 3 minutes). Season the vegetables with salt and pepper (add red pepper flakes and garlic if you like). Immediately add 2 Tablespoons of water to the pan and cover. Cook for 2 minutes to allow the vegetables to steam. Uncover and allow the water to evaporate and enjoy. Only 1 point and you get a vegetable and a healthy oil into your diet!

Posole is a corn product. This traditional Mexican soup is named for it. Although it looks like little balls of pasta, it is corn that soaked in a solution that makes it puff up. It is also known as hominy and can be purchased in cans, like beans. Typically made with pork, my version is lightened up with chicken. This soup is really good, filling, easy on the waistline and easy to make! What more can you ask for? If you have never eaten this, give it a try. It has become a favorite with my family and friends. 8 servings 5 cups water (lightly salted) 3 chicken breast halves (6 ounces each) 2 t canola oil 3 cloves garlic, crushed 1 sm onion, diced 1 T flour 1 chipotle pepper, diced (optional) 2 15 oz cans posole 2 14 oz cans stewed tomatoes ( undrained ) 4 t oregano 1 ½ cups shredded cabbage ¾ c radish shredded ¾ c green onion, sliced 1 lime (cut into 8 wedges) 1 ½ c jack cheese (optional) Bring salted water to boil. Add chicken, cover and simmer until cooked. Remove chicken and...

Most of us buy dried bread crumbs from the market. Dried crumbs are a concentrated (nutritionally dense) because the water is removed. If you make crumbs from fresh, whole grain bread they are not so dense. The result? The fresh crumbs are lower in calories: ½ cup of dried crumbs = 4 – 6 pts ½ cup of fresh crumbs = 1 – 2 pts How do you make fresh crumbs? Just tear up your bread, throw it into a food processor or blender and whirl until you've created the texture you want. Use the same as you would the dried crumbs. In meatloaf or meatballs, try substituting oatmeal too.

We know that chocolate is good for us and we need our calcium (not only do we need calcium for our bones, studies have shown calcium bonds with fat inside our bodies and pulls some of the fat we consume out before we digest it). So why not make a cup of hot cocoa to supply yourself with the milk you need and satisfy a craving for chocolate? Microwave Hot Cocoa 1 heaping tsp of cocoa powder pinch of salt (and maybe a dash of cinnamon) 1 Tblspn water Stir and microwave for 15 seconds to allow the cocoa to bloom. Add: 7 – 8 oz of FF milk and stir Microwave one or more minutes; until the drink is hot. Add Splenda or other sweetener to taste (1 packet is enough for my taste). Enjoy this for only 2 points and one of your daily dairy / milk requirements!

Much like a Manhattan Clam Chowder this one is all vegetable and a good filling option to have around for the holidays. For less than a point or good on the core plan, I like to eat a bowl before heading out to a holiday party or when I am just come in and need some food and warmth. cooking spray 3 cloves garlic, crushed 1 onion, diced 2 celery ribs, diced 16 oz tomato sauce 1 14 oz can tomatoes with green chilis 3 boullion cubes 5 cups water 2 tsp dried parsley 2 tsp basil 1 tsp thyme 1 tsp oregano 1 tsp sugar 1 tsp salt 1/2 tsp pepper 1/2 tsp red pepper sauce 2 carrots, sliced 1 small zucchini, large dice 1 cup corn 1 cup cabbage, chopped Saute the onions and garlic in a stock pot with the cooking spray until softened and starting to turn golden. Add everything up to the red pepper sauce. Bring to a simmer and cook for 30 minutes. Add remaining vegetables and cook for 20 minutes more. Store in the refrigerator and eat 1or 1 1/2 cups heated in the microwave. This is less than 1 point ...

I am thinking about Thanksgiving and what I can have on the table that will be both healthy and delicious. Of course, I will have mashed potatoes, but I will also offer this alternative. Even if you don't like cauliflower (which is so good for you) try this; I think you might change your mind! 1 2 lb head of cauliflower 1/4 - 1/2 cup buttermilk (can use nonfat plain yogurt too) pinch of nutmeg salt & white pepper to taste Cut/break up the cauliflower into flowerettes. Place in a pot of water and bring to a simmer. Cook for 8 - 10, until tender (not tender crisp but tender all the way through). Drain completely. Place in a food processor with spices and puree. Add as much buttermilk as need to allow the puree to become smooth but not too soft. Eat up; this is 0 pts!

Here's a good snack or dessert that will satisfy that pumpkin pie craving. It was giving to me by a Weight Watcher member just last week. 16 oz can of pumpkin puree 1 c skim milk 1 tsp vanilla 1 box cheesecake or vanilla FF sugar free instant pudding mix 1/2 tsp cinnamon 1/4 tsp ginger 1/4 tsp nutmeg 2 Tblspn Splenda (or equivalent sweetner) Whisk the pudding with the milk. Blend in all the other ingredients. Divide into 4 servings and chill. 1 pt each (or good on core)

Don't walk away from your turkey dinner without the bones! They make the best stock. And that stock will make a great turkey noodle soup or even a great soup with turkey meatballs! Bones from a cooked turkey 1 peeled carrot, cut in half crosswise 1 celery stalk, cut in half crosswise 1 medium onion, peeled and quartered 4 quarts cold water 1/8 teaspoon black peppercorns 1 teaspoon thyme 4 parsley sprigs 1 bay leaf Preheat oven to 425°. Cut turkey carcass into quarters. Place the turkey bones, carrot, celery, and onion in a roasting pan. Bake for 35 - 45 minutes. Place bones and vegetable mixture, 4 quarts water to completely cover, and remaining ingredients in a large stockpot; bring to a boil. Reduce heat, and simmer for 3 hours. Strain through a sieve over a large bowl; discard solids. Cool to room temperature. Cover and chill stock 8 hours or overnight. Skim solidified fat from surface and discard. The stock when finished will have no points. Because it has no salt, you must sal...

This is really a quick dish (don't let the list of ingredients scare you away). It is a great substitute for lasagna and a good thing to serve to vegetarians that carnivores will like too! And if you have a seldom used springform pan, it is a good excuse to use it! 1 Tblspn olive oil 1 cup onions, chopped 4 cloves garlic. minced 8 oz whole wheat spaghetti cooked 1/2 cup fresh parsley, chopped 1 Tblspn each, dried oregano, basil 1/2 tsp each, salt and pepper 1 15 oz container FF ricotta cheese 10 oz pkg frozen spinach, cooked 1/4 cup Parmesan cheese, grated 2 Roma tomatoes, thinly sliced 1 med zucchini, thinly sliced 2 oz mozzarella, grated Preheat oven to 375°. Spray a 9 or 8 inch springform pan with cooking spray. Saute onions and garlic in olive oil until softened. Transfer to a bowl. Add the pasta and spices and toss well. Steam the zucchini slices in the microwave, on high, for 4 minutes to soften. In another bowl combine eggs, ricotta, spinach and 2 T of Parmesan. Spread 1/2...

I love cabbage! Red cabbage with its beautiful color has 28X more flavinoids than green cabbage! Think of it as the crusader against cancer! While cabbage is generally good for you, red is fantastic! It is up there with spinach and broccoli! Try this easy salad based on German Stlye Braised Cabbage: Warm Cabbage Salad 2 teaspoons olive oil 4 cups thinly sliced red cabbage 1 teaspoon caraway seeds 1/2 teaspoon salt 1 crisp, sweet apple, cut into matchsticks ¼ cup sweet onion, diced 1 tablespoon cider vinegar 1 teaspoon Dijon mustard 1/2 teaspoon freshly ground pepper 2 tablespoons chopped walnuts, toasted Heat oil in a large saucepan over medium heat. Add cabbage, caraway seeds and salt. Cook, covered, stirring occasionally, until tender, 8 to 10 minutes. Remove from the heat. Add apple, shallot, vinegar, mustard and pepper and stir until combined. Serve sprinkled with toasted walnuts. This is 1 point per cup.

I have been gone too long and I am back at it! Here is a chocolate treat I made last night. Notice how little fat in this! If you actually get 36 -- 40 cookies, they will be about 1 point each! That is great considering they are pretty big and satisfying! If you don't like using Splenda, use all sugar, but they will be Yield: 36 Servings 1 1/2 Cup All Purpose Flour 4 Eggs 1 Cup Wheat Flour 1 Tablespoon Instant Coffee 1 Cup Sugar 1 Teaspoon Baking Soda 1 Cup Splenda 1/2 Teaspoon Salt 3/4 Cup Cocoa 1 Cup Almonds, Chopped And Toasted Preheat the oven to 350 degrees F (180 degrees C). Combine all the ingredients except the almonds; mix well with a spoon. Stir in the almonds until well blended; the dough will be thick and sticky. Place half of the dough on a 10 x 15 inch rimmed cookie sheet that has been coated with nonstick baking spray. Form a slightly rounded 4 x 12 inch loaf that is about 1 inch thick. Repeat with the remaining dough on a second cookie sheet and bake for 30 minutes....

Here is an easy and healthy way to enjoy Mexican style rice. This works perfect every time and is good enough to eat on its own or even with some vegetarian refried beans as a meal. I have been using this for years. It works for Weight Watchers as a core food! 1 tsp oil (grapeseed or olive is best) 2 cloves of garlic. minced pinch of red pepper flakes 1 tsp dried oregano (optional) 1 cup of brown rice 1 can 10.5 oz vegetarian vegetable soup 2 cans of water Heat oil in a 2 quart pot. add the pepper flakes and garlic to the hot oil and heat 30 seconds. Add the brown rice and stir occasionally. When the rice starts to become fragrant (will smell like popcorn) add the soup and the water. Bring to a boil. Add oregano. Cover and cook on lowest setting until the water is all absorbed (about 35 minutes). Allow to rest 5 - 10 minutes, covered, before serving. Fluff with a fork (a spoon will crush the grains). This can also be cooked in the oven for 45 minutes at 350 degrees (after the rice ...

Compiled by Margo Maine, Ph.D. Sometimes it is hard to appreciate our bodies. We really need to take care to treat our physical vessel well. No matter how we feel about how our bodies function or look, they are spectacular for what they do for us! Let's be nice to our bodies and let's not compare it to others because it is the best one we are going to have. 1. Your body is extraordinary--begin to respect and appreciate it. 2. Create a list of all the things your body lets you do. Read it and add to it often. 3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament. 4. Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments. 5. Walk with your head held high, supported by pride and confidence in yourself as a person. 6. Don't let your weight or shape keep you from activities that ...

Oddly enough the hot stinky cheap onions have more cancer fighting vitamins than those really sweet ones! Here is a good way to cook them to make them sweet and delicious! In fact, when cooked they are always sweeter. The sweet varieties are best eaten raw because when cooked they are less sweet. Peel and core (with your apple corer) a large onion - don't poke the corer all the way through. Place the onion on a sheet of foil. Put a bullion cube in the core, top with a 1/2 teaspoon of a butter substitute, sprinkle with thyme and pepper. Pour a teaspoon of dry sherry over all and grill for 45 minutes or until completely soft. Open and enjoy - it will taste like sweet French Onion Soup! Make one for each person because you won't want to share!

Try this dish. It is a vegetable dish that is good for you and really satisfying. It is good with a small piece of grilled chicken or fish. The spice blend is warm and taste exotic. Once you've tried Moroccan food, you'll wonder why this style of cooking is not as popular as Asian cuisines! 1/2 cup chopped carrot 1/2 cup turnip chopped 1 tablespoon bottled minced garlic 1 cup fat-free, less-sodium chicken broth 2 tablespoons raisins 1 1/4 teaspoons ground ginger 1 1/4 teaspoons ground cumin 3/4 teaspoon ground coriander 1/2 teaspoon salt 1/4 teaspoon ground cinnamon 1/4 teaspoon black pepper 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained 1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained Heat oil in a large nonstick skillet over medium-high heat. Add turnip, onion, carrot, chickpeas and garlic; sauté 5 minutes. Stir in broth and the remaining stew ingredients (broth through tomatoes); bring to a boil. Cover, reduce heat, and simmer 8 minutes or until t...

Although Margaritas are not a low calorie option when comes to beverages, this is a real crowd pleaser! I make this, chill and put into pitchers. Everyone drinks it over ice, but you can shake it and pour it into martini glasses too. 24 oz frozen limeade 36 oz of water 12 oz light beer 12 oz can 7 UP 6 oz Triple Sec 18 oz Tequila Mix and chill. 12 9 oz servings

Usually, I am the first person to walk away from anything that is "mock". But in this case, I really like this as a low fat version of Sour Cream. Place 1 cup of low fat or fat free cottage cheese in a blender with 1 tablespoon of FF Milk. Blend until smooth. This is not quite as tangy as the real thing but is great in dips, cheese cakes, and even in those jello concoctions that call for sour cream (or try it in stroganoff or paprikash) . I often make low fat versions of sauces or dips that call for sour cream when catering using this method. My customers are always aware of the switch, but the guests never have a clue and seem to enjoy everything as much or more than the high fat versions.

What could be more difficult than this trendy Italian dessert? This is actually so easy to prepare and you don't have any baking to do as you would with creme brulee or flan. You'll want to enjoy this with friends so go a head and doulbe or triple it! Keep in mind, when working with gelatin (I love this but I am not a fan of Jello) that the gelatin melts at 86 degrees and starts to set at 68. 2 1/4 teaspoons unflavored gelatin 1/2 cup milk 1/3 cup sugar 1 1/2 cup buttermilk 1/2 teaspoon lime zest To prepare panna cotta, coat 4 (6-ounce) custard cups with cooking spray. Sprinkle gelatin over whole milk in a small saucepan; let stand 10 minutes. Cook milk mixture over medium-low heat 10 minutes or until gelatin dissolves (it doesn't need to boil), stirring constantly with a whisk. Increase heat to medium; add 2/3 cups sugar, stirring with a whisk until sugar dissolves. Remove from heat. Add buttermilk and zest, stirring well. Divide mixture among prepared custard cups. Cov...

I just love Mayo! Unfortunately it is about 98% fat or oil. Here is a an idea to get the flavor and feel of mayo and not the fat. Replace the mayonnaise in tuna, egg, pasta and chicken salads with pureed, seasoned silken tofu or plain low-fat yogurt, dressed up with your favorite diced vegetables and seasonings. To make the tofu or yogurt taste more like mayo add a bit of mustard, white wine vinegar and salt to taste. Those are the ingredients that give Mayo its background flavors!

These mini meatloaves are great! They are easy to make, cook quickly, preportioned and they freeze well! Kids love 'em too! 1 teaspoon olive oil 1 cup finely chopped onion 1/2 cup finely chopped carrot 1 teaspoon dried oregano 1/ teaspoon dried thyme 2 garlic cloves, minced 1 cup ketchup, divided 1 1/2 pounds ground beef, extra lean (raw) 1 c oatmeal 2 tablespoons mustard 1 teaspoon Worcestershire sauce 1/4 teaspoon ground black pepper 2 large eggs Cooking spray Preheat oven to 350°. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, thyme and minced garlic; sauté 2 minutes. Cool. Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl. Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes. If you want gravy (which I alway...

Adding some heat to your food can make it more interesting, challenging, allow you to cut back on the salt, and can even boost your metabolism. I find adding some heat to my food (I like it hot) also helps me feel full and saited faster. Here are ate ways to heat up you meals: 1. Louisiana Hot Sauce 2. Red Pepper Flakes - when heating oil for a saute, add some flakes to season the oil 3. Cayenne Pepper - use it like black pepper 4. Tabasco Sauce (red, green, garlic) 5. Jalapenos - fresh or pickled 6. Black, white or pink Pepper - try all the varieties 7. Wasabi - not just for sushi; add it to mashed potatoes for a zing 8. Chinese Mustard - mix some dry mustard with warm water to create a paste; add to a stirfry at the last minute for flavor and a kick

Rice is always a good side dish. My version of this Mexican classic is as good as it is easy. This is made with brown rice so you get you fiber in too. If you think you don't like brown rice, try this and you might change your mind. I like this version because it is a little more moist than the traditional rice. 1 tsp oil (grapeseed or olive is best) 2 cloves of garlic. minced pinch of red pepper flakes 1 cup of brown rice 1 can 10.5 oz can vegetarian vegetable soup 2 cans of water Heat oil in a 2 quart pot. add the pepper flakes and garlic to the hot oil and heat 30 seconds. Add the brown rice and stir occasionally. When the rice starts to become fragrant (will smell like popcorn) add the soup and the water. Bring to a boil. Cover and cook on lowest setting until the water is all absorbed (about 35 minutes). Allow to rest 5 - 10 minutes, covered, before serving. Fluff with a fork (a spoon will crush the grains). This can also be cooked in the oven for 45 minutes at 350 degrees...

This is a spicy way to dress up ground beef. This is good enough to serve to company, too. Of course, you can use ground turkey instead of beef. Don't be frightened away by number of ingredients....most of them are just spices you should have on your spice rack already. This is a great recipe to prepare on the grill (or your George Forman) as well. It also freezes well so if you make extra, pack up individual portions for later. 24 oz ground sirloin 1/2 c oats 1/4 c Dijon Mustard 1/2 c red bell, diced 1/2 c green bell, diced 1/2 t pepper 1/2 t paprika 1/2 t basil 1/2 t thyme 1/2 t pepper flakes 1/2 t onion powder 1/2 t garlic powder cooking spray Mix all the above ingredients (except the spray) together. Form into 4 patties (or if you want to have a smaller version you can make 6 smaller patties). The mustard adds a lot of salt to the patties, but you want more you can season the patties before cooking. Set aside and begin the relish. 3 Red onions, chopped or sliced 2 T hone...

Summer is a great time to relax and have a drink or two with friends. With summer approaching quickly and now that I am spending more time outside at cafes or in the yard, I have come up with a simple summer drink that is easy on the calories and points and refreshing too. White Wine Cocktail 2 oz of a crisp chilled white wine (not Chardonay) 1 wedge of lime or lemon 4 - 6 oz of lime or lemon sparkling water ice Squeeze a wedge of lemon or lime into a large wine glass. Fill the glass with ice. Pour in the wine and the sparkling water (water flavor to match the fruit used). Can garnish with a fresh strawberry if desired. And this is only 1 point!

I always give a healthy cooking tip to my Weight Watchers Members each week. Here is my tip for this week. Try cooking your food En Papillote. That is a French technique that means to seal the food in parchment paper and bake it in the oven. What happens is the food steams in its own moister (with perhaps a bit of wine or juice added). This gives you a light product that is nutritious and healthy. If you think about it, you may already use or have used this technique. Maybe you have wrapped something in foil and baked it or grilled it. This is actually the same thing (effect). I use this a lot because it is quick, easy, low calorie (points) and delicious. And you don't have to worry about the parchment paper, just use the foil, it is easier to work with. It is also fun for everyone to get your own individual package of food that you can unwrap at the table! (kids love this) Try these simple and tasty variations on this theme or come up with your own: Pesto Salmon : Lay down a few s...

This is on my menu this week. It is a healthy and delicious alternative to BBQ chicken. I like to serve it with a low fat Hummus and Fresh Pitas. Glaze: 3 cups seedless red grapes or 4 cups grape juice (reduced to 2 cups by boiling) 2 teaspoons olive oil 1 cup chopped onion 2 garlic cloves, minced 2 tablespoons balsamic vinegar 2 tablespoons soy sauce 1 teaspoon brown sugar 1 tablespoon chopped rosemary or 1 teaspoon dried rosemary Chicken: 2 teaspoons olive oil 6 chicken drumsticks & 6 chicken thighs (skin removed) 2 teaspoons chopped rosemary 1 teaspoon ground black pepper 3/4 teaspoon salt Cooking spray Fresh rosemary leaves (optional) To prepare glaze, place grapes in a blender; process until smooth. Heat 2 teaspoons oil in a saucepan over medium heat. Add onion; cover and cook 10 minutes. Add garlic; cover and cook 3 minutes, stirring occasionally. Stir in pureed grapes, vinegar, soy sauce, sugar, and 1 teaspoon rosemary; bring to a boil. Reduce heat, and simmer 10 minutes ...