Friday, November 12, 2010

Cabbage Soup

I love a good soup - most chefs do! It can be a one dish meal full of nutrients or it can be great snack (just zap a bowl in the microwave and eat). I am especially thankful that most soups are really satisfying, low in calories and easy to make.

Here is a soup I make in my pressure cooker (not like my mom's pressure cooker that was scary but a Swiss one that is really full proof - or try one of the electric ones). This can easily be made in a slow cooker on low for 4 or 5 hours as well. It makes a big batch. Because it has vinegar in it, it last a long time in the frig or freezer.

I like to keep these low point soups around during the holidays so I can make a good choice and eat this instead of holiday treat that is handy to grab and calling my name!

CABBAGE SOUP WITH CARAWAY (or no caraway if you don't like that flavor)

2 t canola oil
1 med onion coarsely chopped
1 lg carrot large dice
1 - 2 T caraway seed (or use fennel or dill if you prefer)
1 bay leaf
2 cups apple cider
2 cups stock of your choice
2 cups cold water
2 T cider vinegar
1 8 oz can tomato sauce
1 28 oz can chopped tomatoes - including the juice
1 small head of cabbage (about 2 lbs) quartered, cored and shredded
1 t salt (or to taste)
freshly ground pepper

Saute the onion in oil. Add the carrot and caraway seed and saute another minute or so. Dump in all the other ingredients. Put your lid, securely, on the pressure cooker and bring to high pressure. Cook 5 minutes. Release pressure with quick release method. You are done!

If you are using a slow cooker, after you saute the onion, dump everything into your crock pot and cook on low for 4 - 5 hours.

You can alter the recipe by the addition of 1/3 cup of rice - but that adds a 0.5 pt to each serving (but it is more filling that way).

Overall this is about 1/2 pt per serving if you divide into 10 servings. It is so good you might want to have a second helping!

Sunday, November 7, 2010

Sneak a peek!

Checkout this Youtube link to sneak a peek at what is coming from Weight Watchers!

For the latest checkout Weight Watchers on Facebook:

Saturday, November 6, 2010

Quotes for the up coming holidays:

Here are some quotes you can use to inspire you as you work through the holidays.

Best Holiday Exercise: Pushing away from the table.

Remember~it's a HOLI...DAY not a HOLI...WEEK!

Don't stuff your face, Face your stuff!

Make sure you serve yourself islands, not continents.

Those invisible extras multiply and divide all over your body.

Whether I count it or not.... it counts

The first two bites of what you love.. is what you love!

"Prior planning prevents pudgy people"

If you want a little behind, you must leave a little behind.

He who stuffeth puffeth.

May you eat from the horn of plenty without blowing it.

"Don't be a turkey! Remember what you want the most and make it happen."

If you gobble, gobble, gobble, you will wobble, wobble, wobble.

Nothing tastes as good as thin feels.

The minutes spent at the dinner table won’t get you fat . . its the SECONDS!

A moment on the lips, forever on the hips.

Years from now we probably won’t even remember what we ate for Thanksgiving but what we will remember is the memories made with friends and family.

Remember for the holidays, it’s not what’s in your stomach that counts, it’s what’s in your heart.

Don’t exchange what you want most for what you want at the moment.

Tuesday, August 3, 2010

My Best Slaw Dressing

I use this dressing all the time! It is perfect for any summer slaw. It is enough for 2 10 ounce bags of shredded cabbage or works great for broccoli slaw or a carrot salad. It can easily be halved.

I like to bring this to a party in a jar and toss the slaw on site. That way I can be sure to have a really fresh salad!


1/2 cup plain nonfat yogurt
1/2 cup light Mayonnaise
1/2 cup sugar (or sugar substitute)
1/4 cup cider vinegar
1 tsp dried dill weed
salt and pepper to taste

Mix well. Can be stored for serval days in the frig.

Tuesday, July 27, 2010

Healthy Snacks Week

At Weight Watchers this is healthy snack week. Many leaders from across the country have put together their list of healthy (or I should say low point filling) snacks. Here it is to inspire you!

Weight Watcher leader ideas for (Healthy) snacking:

1. (WW) String cheese and grapes or a small apple
2. WW Yogurt or Fiber One Yogurt with berries
3. Small banana and Peanut Butter
4. Almonds
5. WW Smoothie made with water and berries
6. Caramel Latte smoothie made with cold leftover coffee and lots of ice- 1 point and it tastes like a Coolata or Frappucino
7. Fiber 1 yogurt and 1/4 cup Fiber 1 cereal stirred into it
8. Vitatop Double Chocolate Muffin Tops (or any flavor-available in freezer section of grocery store or online)
9. Vita top muffin(heated in microwave for 20 sec.) with WW yogurt on top
10. 1/2 C Fiber One Cottage Cheese mixed with one 6oz container Activia light yogurt
11. bagel thins & WW cream cheese
12. sandwich thins, toasted, with cream cheese, peanut butter, fruit spread
13. 98% ff lunchmeat wrapped around a pickle
14. 94% FF popcorn with a little olive oil drizzled on- a great way to get the oils in
15. any cut up veggies with hidden valley ranch DRY dressing shaken over them
16. cut up fruit with sugar free Jello or PB2 shaken over them.
17. popcorn with sugar free Jello shaken over it.
18. Low fat graham cracker with 1T. fat free cool whip,frozen
19. cucumber, tomato, onion,& balsamic vinegar with Feta Cheese on top.
20. Gazpacho Soup
21. Apple & peanut butter
22. laughing cow cheese & celery
23. popcorn & apple
24. carrots & low fat cream cheese
25. chocolate
26. Fruit Dip!
4oz flavored yogurt-your favorite
4oz FF cream cheese
mixes best with the food processor
27. WW vanilla smoothie + frozen berries + berry yogurt
28. No Pudge single serving brownie-made with yogurt and low pt ice cream.
Combine 2 T. of mix with 1T. non-fat vanilla yogurt. Stir until smooth and microwave for 45-60 seconds
29. Laughing cow cheese and WW multi grain crisps.
30. Thin sliced turkey breast with spicy mustard wrapped around a dill pickle spears.
31. 1 s/f, f/f chocolate pudding with 1 small cup of mandarin oranges (with spenda) so the whole =2pts
32. Raw veggies and a hard-boiled egg.
33. sandwich thin with a wedge of the Laugh Cow cheese ( I prefer garlic and herb) spread on the both sides and cucumber slices all over it
34. FF Plain Yogurt with Frozen Peaches
35. Baby Carrots
36. WW Fudge Bar broken up over a banana & a little cool whip
37. Fiber One (90 Calorie Bars)
38. Skim Milk with Sugar Free Chocolate Syrup
39. SF Jello Mousse
40. Brown Rice Chips - 33 for 2 points! Blue Ginger brand (33=1 point) with fresh salsa or 2 TBS. Sabra Supremely Spicy Hummus
41. Frozen grapes
42. Granny Smith Apple with peanut butter or WW Jalapeno wedge cheese.
43. Buffalo Chicken Breast wrapped around a small slice of avocado with salsa.
44. Fresh Salsa and celery
45. Banana, dipped in Walden Farm 0 calorie chocolate syrup and frozen (sometimes roll in chopped almonds before freezing)
46. La Tortilla Factory 1 point wrap cut into triangles, sprayed with cooking spray and baked. Makes a great tortilla chip for salsa, guacamole or hummus
47. La Tortilla Factory 1 point wrap with ff refried beans, low fat Mexican blend cheese and salsa, rolled up - microwave and cut up
48. Fiber One Haystacks
49. popcorn
50. Seasonal fruit
51. cauliflower
52. Three hard-boiled egg whites
53. sugar free 60 calorie chocolate pudding- microwave for 15 seconds (remove the top first) and pour over a 1 point WW Fudge Bar (with stick removed and put into a bowl) as hot fudge sauce. = 2 points
54. cocktail toast, cream cheese and Italian seasoning mixed in. Top it with a cucumber slice and a little dill
55 1 pt hot dog bun, small banana with Peanut Butter (a banana dog)
56. dill dip made with a container of the plain greek yogurt instead of sour cream, I also added about a teaspoon of the olive oil mayo...with carrot chips and cucumbers
57. Chocolate pretzel blast or other 1 point bar
58. WW strawberry smoothie bar ice cream
59. Hot Fudge Cake made like this:
2 tablespoons No pudge fudge mix
1 tablespoon Vanilla Yogurt
Stir in small bowl.
Microwave 1 minute.
Remove from microwave.
Top with 1/2 container SF choc pudding cup. Top with 2 tablespoons FF Cool whip.
Entire dessert= 3 points
60. celery ribs filled with Lite Laughing cow cheese
61. pop chips (buy on-line in individual sizes or in large bag at Target)
62. WW baked snacks
63. cucumbers and tomatoes topped with a little omega plus oil and sprinkled with Mrs. Dash or Cavender's all-purpose Greek seasoning
64. Hummus
1 15oz can garbanzo beans
1 tsp olive oil
1 clove garlic
1/4 cup ff vegetable broth
roasted red peppers and a dash of hot sauce are optional
Blend in food processor until dip consistency.
1 point per serving. Eat with fresh vegetables
65. Fruit Dip
4oz flavored FF yogurt-your favorite
4oz FF cream cheese
mixes best with the food processor

Sunday, July 4, 2010


This recipe is from Rammona. Now I am not a big one for RAW foods and I have rarely found a gazpacho I like. I do like this one. It is good for you and great on a hot day.

2 1/2 cup(s) canned tomato juice
1 cup(s) tomato(es), fine chop
1/2 cup(s) cucumber(s), fine chope
1/2 cup(s) celery, fine chop
1/2 medium green pepper(s), fine chop
1/2 cup(s) scallion(s), chopped
1 Tbsp cilantro, chopped
1 clove(s) garlic clove(s), minced
2 Tbsp red wine vinegar
2 Tbsp olive oil
1 tsp table salt, optional
1/2 tsp black pepper
1/4 tsp Worcestershire sauce
1 tsp hot pepper sauce, to taste

Pulse all but the juice in processor a few times. Add juice and chill for several hours.
6 servings

WW recipe builder says this is 2 points for serving but when I do the math I get one point - you do the math and see! Enjoy!

Thursday, June 10, 2010

Summer Salad of Barley - think pasta

Here is a salad that should trip your trigger! If you want to bring a substantial salad (this is like a pasta salad but with a grain) to a summer party, try this one! It is full of whole grain fiber and lacks the bleached emptiness of pasta.
It is also full of filling foods!

2 cups water
1/2 cup uncooked pearl barley

Bring 2 cups water to a boil in a large saucepan. Add barley; cover, reduce heat, and simmer 45 minutes. Drain and rinse with cold water; drain.

1 tablespoon olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon each salt & pepper
2 cups finely chopped seeded tomato
1 cup thinly sliced spinach
1/2 cup finely chopped green pepper
1/2 cup chopped seeded peeled cucumber
1/2 cup diced mozzarella cheese
1/4 cup finely chopped pepperoncini peppers
2 teaspoons dry oregano or basil

Drizzle the oil over the drained barley and mix completely. Combine the juice, oregano, pepper and salt in large bowl; stir well with a whisk. Add barley, tomato, and remaining ingredients; toss gently to coat.

Serves 5 - 2 points each.

Sunday, May 9, 2010

Cauliflower Mock Potato Salad

I don't like to eat anything that is MOCK! I feel like it is mocking me for eating it! But this vegetable salad is quite good. I admit it does not really taste exactly like potato salad, but it kind of does! And it is good and refreshing. For zero points, who's complaining?

I am beginning to think, CAULIFLOWER IS THE NEW POTATO! Really! Have you ever eaten cauliflowere puree instead of mashed potatoes? Yum!

1 head of Cauliflower, thoroughly cooked & chopped
2 cups diced Celery
3-4 Radishes, chopped
1/2 Bell Pepper, chopped
1 Dill Pickle, chopped
1/4 cup onion, chopped
1 tsp. Lemon Juice
1/2 tsp. Worcestershire Sauce
sweetener equal to 1 Tbl. sugar
3 Tbl. Mustard
3 Tbl. plain nonfat yogurt

Make sure you chop the cauliflower chunky so it is like pieces of potatoes. Chop the other ingredients very small.
When the cauliflower is cool, mix all the vegetables.
Mix the lemon juice, worcestershire, sweetener (us honey if you can't tolerate artifical ingredients), mustard and yogurt together. Pour over the cauliflower mixture and toss. Chill and eat.

0 points for one serving - after a serving each one additional is 1 point.

Thursday, April 29, 2010

Easy Mole Sauce

Mole is a great sauce! The first time I had it, it was a burnt mess in a bad Mexican Restaurant. It took many years for me to try it again. The flavors of this sauce are supposed to be complex and deep but what I ate had been burnt and was like cigarette ashes.

But let's not turn away from a Mexican Classic without giving it a fair chance!

I have had and made many complex moles, and honestly, they are really great and worth the effort. But if you like mole and want to do a quick version that is not to over powering and much better than any canned or frozen version, here it is.

This not hard to make, doesn't take much time, tastes fresh and athentic, and the ingredients are readily available and inexpensieve! Treat yourself to this Mexican wonder! Serve it with grilled meat or chicken. It even goes with fish or taste great on eggs or tacos!


2 teaspoons olive oil
1 cup red onion, coarse chop
1 teaspoon ground cumin
1 14 oz can stewed tomatoes (juice added if needed)
1/2 cup chicken broth
2 Tablespoons or 1 ounce bittersweet chocolate
1 tsp - 1 Tablespoon chipotle in adobo sauce
1/4 teaspoon cinnamon
1 tsp grated orange peel

Heat oil in large nonstick skillet over medium-high heat. Add onion to hot oil. Cook until onion is brown and softened, stirring onion, 6 to 7 minutes. Stir cumin into the onions just enough to heat the cumin through. Add tomatoes, broth, chocolate, chipotles, and cinnamon to skillet. Stir 2 minutes. Add orange peel; season with salt. Puree in blender.

This recipe comes to 1 point for serving (if you serve it to 8 people) and the point is really worth it!

Wednesday, March 17, 2010

Irish Soda Bread - HSPD!

This morning my friend, Mike, sent me the text message, "HSPD". It took me a minute to come up with Happy St. Patrick's Day. Really, not having an drop of Irish in me, my people focused on St. Joseph - an Italian Hero!

This morning I took out my favorite Soda Bread recipe in honor of my Irish friends and made it a bit healthier, but retained the great flavor. At 3 points for a hardy slice - I think you will find it is well worth it!

The only problem is that it taste so good I want more than one serving! I think I will be giving 1/2 of the loaf away!


2 cups white flour
2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoom baking powder
1/4 teaspoon salt
1/2 cup Splenda (the granulated kind)
1/2 cup sugar

1/3 cup golden raisins
1/3 cup dried cranberries
1/4 cup walnuts, chopped and toasted
1 - 2 teaspoons carraway seeds (optional)

1 to 1 1/3 cups buttermilk
1/4 egg white or egg beaters
5 tablespoons butter, melted (perferrably unsalted)

Preheat oven to 350°. Grease a 10 in skillet.

Combine flower powder, soda, salt and sugar. Mix in fruit, nuts and carraway. Make a well in center. Combine wet ingredients. Mix in wet ingredients. Form a soft dough. Knead just a bit.

Transfer to the skillet sprayed with cooking spray, shaping into a ball. Flatten the ball because it will rise. Slash an X across the top.

Bake until set, 50 - 60 minutes. Cool completely.

This makes 16 servings with a points value of 3 each. It is really a good bread and even makes a good dessert after your meal or it is really great toasted!

Monday, February 22, 2010

Boiled Beans

STOP! Don't scroll on - Keep reading this recipe.

I know it just sounds like it has to be no good, but this is actually and easy way to make a batch of beans that are really good - and of course, good for you.

My friend and WW member Brother Joe ( swears by this dish so I had to try it out. I reduced the point by cutting the fat by more than 65% but retained the original flavor.

Make yourself a batch and eat them for lunch this week! Best of all, this is one cheap dish to make!

1 pound dried kidney, navy or other bean

1/3 cup chopped onion (one small)
1 Tablespoon butter
1 Tablespoon olive oil
3 whole cloves
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried thyme
1/8 teaspoon crushed red pepper flakes (optional)
6 oz dry red wine

Parsley to garnish

Place beans in a heavy saucepan (3 - 4 qt) and cover with water. Add the butter, oil, onion, cloves, salt, pepper, thyme, and crushed red pepper to beans.
Simmer the beans, covered, for 1 1/2 hours.
Add the wine and simmer for 20 minutes more (if beans seem to need more water at any time - just add some).
When the beans are tender serve them warm sprinkled with fresh parsley.

You may want to serve this over or with brown rice. It keeps well in the frig and can be reheated easily in the microwave.

Sunday, January 31, 2010

Swedish Pancakes

These are a lot like crepes and make a really good breakfast treat. They can be served with your favorite jam, powder sugar, fresh berries or even cranberry relish.
You can serve for dessert with chocolate hazelnut spread and a whipped topping (I would use a light one).

1 1/2 cups flour
1/2 teaspoon salt
3 eggs
1/4 cup water
3 cups milk
1/4 teaspoon almond extract (or vanilla)
1 Tablespon butter, melted

Stir flour and salt together. Mix in the eggs. Add milk and mix. Stir in butter. (I do this in a blender or with an emersion blender.)

- at this point it is a good idea to let batter sit 1/2 hour or up to over night -

Heat a 10 in nonstick skillet and coat with a small amount cooking spray. Cook 3 T for each pancake. Cook until edge has bubbles and is a bit crisp. Turn over and finish.

Makes 5 - 6 generous servings

My math says the recipe has 27 points.

Thursday, January 21, 2010

Be a Jerk!

Jerk, a Jamaican seasoning, is a great way to add impact to a piece of poultry or meat. Although the ingredient list is long the process is simple, you just have to remember - although I usually am not one to advocate marinading - to do this 24 hours in advance.

WET JERK - enough for a whole chicken or 3 - 4 lbs of meat

½ cup scallions, chopped
1 scotch bonnet pepper (can use jalepeno), diced
1 T soy sauce
1 T lime juice
2 t allspice
1 clove garlic, minced
1 t salt
½ T sugar
½ t pepper
½ t thyme
¼ t cinnamon
¼ t ginger
1/8 t nutmeg

Dump all in blender or a processor and puree. Put this in a bag with meat for 24 hours.
Roast or grill until done the way you like.

Maybe later I will publish a dry version - not as potent but a good substitute.

Thursday, January 14, 2010

Crockpot Recipes

Here is a connection to a cookbook of low point crockpot recipes. Just check it out. Maybe you'll find somethings you would like to try. I see lots of things that look good.

Remember that most recipes are guidelines and you can change things you like - change the spices and flavorings or increase vegetables to your liking!

Sunday, January 10, 2010

5-9-5 Challenge...because we are worth it!

The first "5" is to challenge you to commit to journaling a minimum of five (5) out of seven (7) days each week for the 12 (consecutive) weeks in the Journal.

The "9" is to challenge you to meet a minimum of one (1) of the nine (9) Good Health Guidelines (of your choice) in the manner prescribed, for each of the 12 (consecutive) weeks in the Journal. (You may pick a different guideline from week-to-week or stick with one until you've mastered it successfully.) Thus you will make the 9 guidelines habit!

The last "5" is to challenge you to lose on average, a minimum of five (5) pounds for each of the three (consecutive) months for that journal. (if you only 4 lbs each month, is that so bad?)

INVEST IN YOURSELF!! It’s $5.95 well-spent and who wouldn’t want to be 15 pounds lighter at the end of the journal!