Control

"Everything's fine. Look, I made a lot of martinis. That's all anybody every drinks at these things. You know, martinis?" Spencer Tracy, "Father of the Bride", MGM, 1950

In the movie, "Father of the Bride", Spencer Tracy (the father) is continually trying to regain control of an uncontrollable situation... A wedding. In one scene in particular, Tracy is put in charge of serving drinks at the reception, a responsibility he's been given simply because (unbeknownst to him) those truly in charge want him safely out of the way. He uses the opportunity to try to take control yet again, though, mixing up pitcher after pitcher of the only drink he thinks anyone will want... A martini. And, when the guests proceed to order anything but martinis, he is 'forced' to drink them himself.

The reception scene from MGM's classic film is both humorous and cautionary. As someone who's spent quite a bit of time "Searching for the Perfect Martini" (both metaphorically and literally), I can certainly empathize with the movie father's approach to controlling the uncontrollable... while appreciating the humor of his failure. Many a heroic tale has taught us that Tracy's character should have been able to rise to the occasion and find the ideal solution, becoming the savior of the moment... versus the comic relief.   

As a Weight Watchers member, though, I've learned to appreciate that 'uncontrollable situations' and 'ideal solutions' are simply examples of all-or-none thinking. By focusing on incremental goals and smaller (and therefore more achievable) solutions, we can overcome obstacles over time that, previously, might have seemed insurmountable.

Case in point? Old favorite recipes......

Many of us have special recipes we once enjoyed but have since given up on, perhaps because we're embracing healthier lifestyles or avoiding particular foods (e.g. foods high in sugar, saturated fats, etc.). Changing such recipes would be impossible, after all, as the changed recipe wouldn't taste as good as the original, or would fail to live up to our memories. We simply need to find entirely new recipes that are healthier... albeit less delicious... right?

Perhaps... Or perhaps not... As the original recipe above and the 'tweaked' recipe below recently proved.

A WEIGHT WATCHER'S FRIENDLY PEACH COBBLER

Ingredients:

• 6 medium peaches, peeled and sliced
• Butter-flavored cooking spray
• 1 tsp ground cinnamon
• 1 cup rolled oats
• 1 cup Splenda
• 1/2 cup Brummel & Brown spread (w/yogurt)
• 1 egg

Directions:

Preheat oven to 350F. Spray a 9x13 pan with butter-flavored cooking spray. Cover the bottom of the prepared pan with sliced peaches, spray with butter-flavored cooking spray, sprinkle with cinnamon and set aside.

Pulse rolled oats in a blender or food processor until the consistency of flour. Combine the oat 'flour' with the Splenda. Place the Brummel & Brown spread in a microwave-safe bowl, cover, and melt in the microwave for 15-30 seconds (in 10-15 second increments). Add the melted spread and egg to the oat 'flour' and Splenda mixture, combine to make a batter, and spoon the batter evenly over the peaches.

Bake for 45-50 minutes. Serve warm. Top with 1/4 cup Halo Top Vanilla Bean Light Ice Cream or fat-free whipped topping.

Serves 8, 4 WeightWatchers Smartpoints per serving (5 Smartpoints with light ice cream or fat-free whipped topping).

A note to social media users: Here is a sample tweet you can use to share this recipe: 

• A few thoughts on #control, accompanied by a @WeightWatchers-friendly #peachcobbler #recipe: http://bit.ly/2xDEDND #foodblog @Splenda

Taco Wednesday

In a recent post, I shared a few thoughts about change. With the vernal equinox mere days past, signs of spring -- including new families of whitetail deer -- serve as reminders of the natural constancy of change.

The seasons and Mother Nature aside though, change is something I think many of us struggle with on a number of levels. For example, as a [relatively]new Weight Watchers leader, I'm often challenged to find fresh ways to present core concepts like mindfulness, activity/fitness, asking for help, etc. By thinking that I need to come up with an entirely new and unique approach to a topic, I allow myself to get overwhelmed by the challenge, forgetting something I sometimes share with fellow Weight Watchers members...... How to eat an elephant.

It's easy to get overwhelmed when you dwell on the end goal versus the journey. Focusing on each step (or 'bite') not only breaks down the [seemingly]insurmountable into the achievable, it forces us to live in the moment, allowing us to savor -- and learn from -- our experiences. Letting go of all-or-nothing thoughts like "How am I going to put a fresh spin on activity/fitness" and, instead, remembering the whitetail deer encountered on a recent Spring walk, can bring to bear new perspectives that enable surprising results.

Recipes can also benefit from small changes or tweaks. For example, I recently made my first taco salad (believe it or not), a dish I've always avoided because "it's unhealthy". Breaking a recipe down to its foundations though, allows you to apply what you've learned from past cooking experiences... Like using ground turkey instead of ground beef, baking your own tortilla chips, or leveraging reduced-fat (or calorie-free) ingredients.

I hope you enjoy the results of such little changes as much as I did!

GUILTLESS TACO SALAD

Ingredients:

Baked Chips & Salsa

• 4 small corn tortillas
• Olive oil spray
• Sea salt
• Salsa, fat-free

Taco Salad

• 1 lb. ground turkey (93% lean)
• 1 packet taco seasoning
• 1 8 oz. bag of shredded lettuce
• 1 14.5 oz. can black beans, drained and rinsed
• 1 c. Grape tomatoes, sliced in half
• 1/4 c. Reduced-fat Mexican-style cheese, shredded
• 1/4 c. Calorie-free chipotle ranch dressing

Directions:

Preheat oven to 350F. Spray a cookie sheet with olive oil. Cut tortillas into sixths using a sharp knife or a pizza cutter. Arrange cut tortilla pieces on the prepared cookie sheet, spray with olive oil and sprinkle sea salt on both sides, and bake for 10 minutes or until crisp.

Cook taco filling per seasoning packet, setting aside/freezing half (i.e. (2) 3 oz., cooked portions) for future salads. Separate shredded lettuce onto two plates. Distribute the rest of the ingredients onto each plate, crumbling six of the baked tortilla chips on top of each salad and serving the additional chips on the side, with salsa.

Serves 2, 12 Weight Watchers SmartPoints per serving.

A note to social media users: Here is a sample tweet you can use to share this recipe: 

• Avoiding Taco Tuesday? Enjoy a @WeightWatchers-friendly Taco Wednesday instead: http://bit.ly/2mUNdOU #tacosalad #RecipeOfTheDay #recipe #foodblog

Additional acknowledgements: Portions of the above recipe were adapted from Slender Kitchen's Baked Tortilla Chips recipe

Seasons

“For everything there is a season, and a time for every matter under heaven...” - Ecclesiastes 3:1-8, RSV

I walked by a budding pussy willow tree the other day. The snow and ice have melted, song birds are singing in the [still baren]trees, and the boisterous calls of Sandhill Cranes are wafting on the blustery winds. Hints of Spring... harbingers of change.

Change can be thought of in many ways... As disruptive and dangerous, healing and hopeful, frightening and fractious. The results of change are seldom predictable, inspiring uncertainty in some, trepidation in others. Change is seldom entirely new or alien, though. An evolution of what was, a rebirth into what is, a rebalancing of life... Not necessarily for good or bad, but because life is dynamic and ever changing. To quote from the Tao by Lao Tzu:

“As it acts in the world, the Tao is like the bending of a bow.
The top is bent downward; the bottom is bent up.
It adjusts excess and deficiency so that there is perfect balance.
It takes from what is too much and gives to what isn't enough.”

While I embrace such ideas, I find myself constantly challenged to bend without breaking... to find and recognize the good and the positive in life... to save and cherish such finds so that they can be used as needed to balance out the bad and the negative. Sometimes, when the winds of change are blowing especially hard and life seems particularly overwhelming, the thought of breaking can seem almost comforting.

And then the boisterous calls of the Sandhill Cranes return to the blustery winds, reminding me that, for everything, there is a season... A thought that partially inspired the following recipe; a balancing of my favorite season, Autumn, with my current season, that of a Weight Watchers member (and Leader) continually in search of yummy food. Enjoy!

TIM'S BREAKFAST ALA MODE

Ingredients:

• 3 honeycrisp apples, medium, diced
• Butter-flavored spray
• 2 tbsp. uncooked oatmeal
• 2 tsp. unpacked brown sugar
• 4 tsp. Splenda
• ½ tsp. ground cinnamon
• 2 individual containers of Fit & Active non-fat vanilla yogurt

Directions:

Preheat oven to 425F.

Combine all ingredients except the yogurt in a mixing bowl. Separate the combined ingredients into two oven-safe ramekins. Cover ramekins in foil and bake ~30 to 40 minutes, until the apples are nicely baked and a little caramelized. Serve with chilled non-fat vanilla yogurt.

Serves 2, 5 Weight Watchers SmartPoints per serving (Note: Substituting a 2 SmartPoint vanilla yogurt will reduce the SmartPoints to 3 per serving).

A note to social media users: Here is a sample tweet you can use to share this recipe: 

• Missing #Autumn? Try this @WeightWatchers-friendly #breakfast: http://bit.ly/2nahxGB #RecipeOfTheDay #recipe #foodblog #apples @AldiUSA

Additional acknowledgements: Portions of the above recipe were adapted from ”Mom's Apple Crisp” recipe on Food.com

Thanksgiving

The sky is grey and the weather's cold in my little corner of the Midwest today. Such post-Thanksgiving Day weather is hardly unusual , though it and the afternoon's uncommon pursuit, working on a car again after a decades-long hiatus, had me contemplating something decidedly unusual... Holidays.

Holidays, including this past Thanksgiving, are characterized by traditions that can't help but stand out from the day-to-day: Lavish meals that include uncommon dishes like green bean casseroles and multiple desserts, time spent with distant family and sometimes a random stranger (or two), parades led by overweight elves, sports played by overpaid atheletes.

Oddities aside though, I do appreciate the recent reminder of the need to be thankful. Beyond the day's successful car repair (hardly a given, considering I'm not even an amateur mechanic, much less a professional), I am grateful for a number of things... Family and friends, a good job, my health. And, on this cold, grey, Midwestern day, I'm especially grateful that, this Thanksgiving of Thanksgivings, I was blessed with the opportunity to help two groups of fellow Weight Watchers members navigate the perilous waters of a holiday almost entirely characterized by food, in my new part-time role as a Weight Watchers Leader.

The following Weight Watchers-friendly recipe was inspired by such thankful thoughts. Enjoy!

BACON, MUSHROOM AND SWISS MINI-QUICHES

Ingredients:

• 3/4 c. egg substitute
• 1/4 c. flour
• 1/2 c. finely-diced mushrooms
• 1/2 c. finely-sliced green onions
• 4 slices cooked, finely-diced turkey bacon
• 2 slices finely-diced, reduced-fat swiss cheese
• 1 1/2 tbsp. olive oil
• 1 tsp. baking powder
• 1/2 tsp. sugar
• 1/2 tsp. salt
• 1/4 tsp. pepper
• Cooking spray

Directions:

Spray a muffin pan with cooking spray and set aside.

Preheat oven to 375F. Combine ingredients. Fill each cup of prepared muffin pan approx. 1/2 full. Bake for approx. 14-16 mins. Allow quiches to stand for a few minutes before serving (NOTE: Leftover quiches can be individually wrapped in plastic wrap and stored in the freezer for future meals).

Serves 7, 2 Weight Watchers SmartPoints per serving.

A note to social media users: Here is a sample tweet you can use to share this recipe: 

• The #holidays have you exhausted? These @WeightWatchers-friendly mini-#quiches are a yummy way to simplify your holidays: http://bit.ly/2gvJtnQ #RecipeOfTheDay #recipe #foodblog

Additional acknowledgements: Portions of the above recipe were adapted from Weight Watchers Mini Zucchini Quiche recipe 

Sweet Nothings

Childhood memories can be wonderful things; reminders of simpler times, of lives still lived in pursuit of fun, before possessions and responsibilities made adults of us. My own childhood, while often solitary in nature, included a fair share of wonders and delights... Fishing in the summer sun, endless bike rides fueled by [seemingly]endless energy, even the occasional encounter with 'magic'.

As a Weight Watchers member though, perhaps it's not surprising that many of my childhood memories involve food. Favorite casseroles, Sunday dinners, restaurants visited during family road trips. And the foods I remember most vividly are the desserts... Of course... Duh. ;-)

For example, my earliest restaurant memory was of being allowed to order my own hot fudge sundae while on a family vacation. I can also recall the taste of my mother's plum pudding, the first pie eaten on a school field trip (banana cream), my grandmother's Portuguese rice pudding, my first slice of restaurant pie (pecan).

Such memories recently inspired me to revisit a favorite childhood dessert, pineapple upside down cake. The end result was (I thought) quite yummy, while costing only 6 Weight Watchers SmartPoints. I hope you enjoy it as much as I did......

UPSIDE DOWN SUNDAES

Ingredients:

• Breyer's sugar-free vanilla ice cream
• Fat-free frozen whipped topping
• Fresh, diced pineapple
• Brown sugar
• Unsweetened, shredded coconut (optional)
• Rainbow sprinkles
• Butter-flavored spray

Directions:

Scoop a half-cup of sugar-free ice cream into two small dishes. Sprinkle one tablespoon of unsweetened, shredded coconut over each scoop, if desired.

Slice a fresh, ripe (nicely yellow and sweet smelling) pineapple into bite-sized chunks. Spray butter-flavored spray into a skillet and place over a medium flame. Once the skillet is hot, toss in a cup of pineapple and two tablespoons of brown sugar. Spray a little more butter-flavored spray over the pineapple and stir until the juice from the pineapple gets syrupy and the pineapple starts to caramelize. Remove from heat.

Spoon a half-cup of the hot pineapple mixture over the ice cream, top with a quarter-cup of fat-free whipped topping and one tablespoon of rainbow sprinkles. Enjoy!

A note to social media users: Here is a sample tweet you can use to share this recipe: 

• Fond memories of childhood #desserts? Try this @WeightWatchers-friendly variation: bit.ly/1W9z662 #RecipeOfTheDay #recipe #foodblog

A Frugal Fiesta

I noticed newly sprouted buds on a dogwood this weekend. I also heard the calls of songbirds, saw ice melting off streams and eves, and heard tell of young coyotes wandering the neighborhood in search of mates. While the weather will certainly change (and change again) here in the suburbs of Chicago before anyone fires up their lawn mower, it doesn't take the shadow of a large rodent with [supposed]meteorological tendencies to know that spring is coming.

Instead of appreciating such portents though, this weekend's warmer temperatures left me feeling cold. Nonsensical, I know, considering today's mercury rose to +40F and I was blithely tolerating subzeros just a few days ago. Regardless, I felt chilled to the bone all weekend, craving warmth above all else... Which had me thinking of home.

My hometown of Stockton is by no means your stereotypical California city. There are no Stockton surfers, no endless beaches, no tanned hardbodies rollerblading on boardwalks. Still, Stockton is considered “Someplace Special” by some, for reasons ranging from it's milder climate (especially compared to America's Heartland where I now reside) to some of the West Coast's most delicious Mexican food. With snow still piled high at every Chicagoland street corner, the thought of sitting beside glittering water outside Stockton's Waterfront Warehouse in +70F weather, enjoying a favorite Mexican dish at Nena's Restaurant was, well... Let's just say it was a warm thought.

Which brings me to the reason for today's blog. My favorite Mexican dish is a delicious concoction made up of tomatillos, green chilies, and tender chunks of meat (usually pork or chicken) called chili verde. Though common throughout California, chili verde is one dish I've been unable to find in the Chicago area, despite the fact that there are many fine Mexican restaurants here. Perhaps that's a good thing, considering that I'm now a Weight Watcher's member and traditional chili verde is hardly Weight Watcher's friendly. In addition, chili verde can be expensive to make (cost-wise, above and beyond the Weight Watcher's points). Still, as I've blogged about in the past, a few simple tips and tricks can often allow you to adapt your favorite recipes to be both Weight Watcher's compliant and frugal.

That said, here's the recipe I made this weekend, which I hope you enjoy as much as I did!

CHICKEN CHILI VERDE WITH BLACK BEANS AND RICE

INGREDIENTS (CHILI VERDE):

2 tsp olive oil

2 medium onions, chopped

2 medium green/bell peppers, seeded and chopped

2 cloves garlic, minced

2 lbs boneless skinless chicken breasts

3 tbsp (or more, to taste) Tabasco-brand green jalapeno pepper sauce (Note: 3 tbsp green chili powder can be subsituted for the Tabasco sauce if you live in the southwestern US and are looking to reduce your sodium intake (also orderable from Spice Traveler in Prescott, AZ))

2 tsp ground cumin

1 lb husked, halved tomatillos (Note: Finely dice if using a hand mixer vs a food processor or blender)

8 4oz cans of diced green chili peppers, undrained

4 chicken bouillon cubes

4 c water

INGREDIENTS (BLACK BEANS AND RICE)

14.5 oz can diced tomatoes with chiles (or 'Mexican-style' diced tomatoes), undrained

14.5 oz can black beans, drained

2 c brown rice (not quick/instant)

4 c water

4 beef bouillon cubes

2 tbsp margarine or butter (optional)

DIRECTIONS:

Cut up uncooked chicken breasts into ~3/4” cubes, cover, and refrigerate until needed.

Puree the tomatillos and chiles in a food processor or blender (note: You can also use a mixer, as I successfully did this weekend, you simply need to finely dice the tomatillos instead of halving them). Set aside until needed.

In a graduated glass measure or other microwave-safe container, combine the bouillon cubes and water for the chili verde, and microwave on high for 8 to 10 minutes, stirring periodically, until cubes are dissolved (Note: You can substitute store-bought low-fat chicken broth, I simply prefer the cubes because they're less expensive). Set aside until needed.

Lightly coat the bottom of a dutch oven or other large saucepan with oil. Finely dice the onions and the seeded green/bell peppers and saute them with the minced garlic over medium heat until softened, about 8 minutes. Add the cubed chicken, Tabasco green jalapeno sauce, and cumin, and continue cooking over medium heat until the chicken starts to brown, approximately 6 minutes. Add the previously prepared/set aside pureed tomatillos and chiles, and the broth, bring to a boil, then reduce heat and simmer for around 30 minutes. Remove 1 c of liquid from the pan, use a fork or wisk to combine it with the cornstarch, then fork/wisk the liquid back into the pan. Cook another 15 to 20 minutes until thickened.

While the chile verde is cooking, combine the undrained can of diced tomatoes with chiles plus just enough water to make 4 c, pour into a medium saucepan, add the rice, the additional 4 bouillon cubes and the drained can of black beans (Optional: You can also add 2 tbsp margarine or butter at this point). Bring to a boil, reduce the heat and simmer for about 40 minutes (Note: Consult the directions on your brown rice, as cooking times can vary with brand).

Using a measuring cup or Weight Watcher's measure, serve ½ c of the rice and beans, topped with 1 c of the chili verde. Makes 12 servings, 11 Weight Watcher's points+ per serving (Note: This is a doubled recipe, as the servings freeze and reheat nicely, especially if you freeze them and then seal them via Foodsaver after they're frozen, as illustrated above).

A note to social media users: Here is a sample tweet you can use to share this recipe: 

• A new #chiliverde #recipe, made from delicious ingredients purchased @AldiUSA: http://bit.ly/1GhiE9H. #blog #foodpics @WeightWatchers

Additional acknowledgements: Portions of the above recipe were adapted from a Turkey Chili Verde recipe from Weight Watchers (http://bit.ly/18etg76)

Meat and Potatoes

Growing up in Stockton, CA in the 1970s, I was pretty much raised on meat and potatoes... Or, more accurately, meat and starches. Macaroni and cheese with tuna, Hamburger Helper, scalloped potatoes with Spam, Spam and eggs, Spam with just about any kind of rice or potato side dish. Instead of growing up hating meat and starches, I grew up addicted to them... Which may partially explain why I'm a Weight Watchers member.

Of all the mealtime combinations of my youth, though, the one that stands above all others, the creme-de-la-creme, the modus operandi of my meat-and-potatoes persona, was --and still is-- meatloaf and mashed potatoes. To this day, I love meatloaf and mashed potatoes. Which is why I set out to recreate the delectable treat I enjoyed at this past December's office party... With a few Weight Watchers-related adaptations.

Here's the recipe, which I hope you enjoy as much as I did......

Meatloaf Cupcakes with Cauli-mash Frosting

INGREDIENTS

'CUPCAKES'
2 pound(s) uncooked ground turkey
1 packet(s) onion  soup mix
½ cup(s) seasoned breadcrumbs
½ medium uncooked onion (s), diced
1 cup(s) shredded carrot(s)
½ cup(s) egg white (s)
¼ cup(s) ketchup
2 Tbsp Dijon Mustard
1 Tbsp Worcestershire sauce

'FROSTING'
8 oz frozen cauliflower florets
3 medium uncooked potato(es)
½ Tbsp margarine
½ cup(s) fat free milk
1 tsp table salt
⅛ tsp black pepper
1 tsp minced garlic
1 Tbsp freeze-dried chives

INSTRUCTIONS

Peel potatoes and cut in 1/2" slices. Break cauliflower into florets. Place potato slices and cauliflower florets in a pot, cover with water, add 1/2 tsp. salt, bring to a boil and cook for ◴ 15 minutes. Finely rice the cooked cauliflower and potatoes, taking the time to squeeze the extra water out of the cauliflower. Add milk, margarine, remaining salt, pepper, and garlic, combine with a fork and set aside (Note: The cauli-mash/'frosting' pictured in this blog is a double-batch, as I made extra for future meals. This recipe will make half as much as shown).

Combine ground turkey, diced onion , onion  soup mix, bread crumbs, egg whites , shredded carrots, ketchup, Dijon mustard, and Worcestershire sauce.

Spray cupcake pan with cooking spray. Divide meatloaf into 12 equal-sized balls, press a ball into each of the oiled pan cups and form a depression in the top of each 'cupcake'. Fill a piping bag or piping gun with cauli-mash 'frosting' and 'frost' the top of each 'cupcake'.

Preheat oven to 350F. Cook 'frosted' 'cupcakes' for ◴ 45 minutes. Serves 12, 6 WW Points+ per serving.


A note to social media users: Here is a sample tweet you can use to share this recipe: 

• A new #meatandpotatoes #recipe, made from delicious ingredients purchased @AldiUSA: http://bit.ly/1xOy5Ad. #blog #foodpics @WeightWatchers

Additional acknowledgements: Portions of the above recipe were adapted from a mashed 'potatoes' with chives recipe from Weight Watchers (http://bit.ly/1yjIg4D)

Something Borrowed

A friend and co-worker recently introduced me to the idea of "strategies". Strategies, how we deal with challenging situations, can apply to parenting, our careers, sports and more. We've all used them, so you might wonder why an introduction was needed. The particular context my friend and fellow Weight Watchers member was talking about though, was a corporate holiday party, where peril (from a Weight Watchers perspective, at least) seemed to be lurking around every corner.

From the plethora of decadent appetizer and desert selections to the open bar, at first blush, it seemed highly unlikely I would make it through the day with any daily (or weekly, for that matter) Weight Watchers points to spare. I knew that, should I give in and start sampling or sipping, the end result wouldn't be what I wanted it to be. Thankfully though, while I didn't have a strategy, my friend did. We simply walked around, mingled, talked, sipped our water or diet pop, and used our mouths to converse instead of consume. It wasn't until the party was mostly over that we each picked out one small, especially delectable-looking tidbit to end the day with.

The experience gave me a better appreciation for the importance of strategies. From a Weight Watcher perspective, strategies need to encompass our own behavioral tendencies while leveraging the 'toolkits' we've built up over time. In a past blog, I shared some of the tips and tricks in my own toolkit. Other valued 'tools' I continue to collect are new recipes and cooking techniques, which I often integrate into newer recipes that become part of the strategy du jour.

Today's case in point: New Years Eve. How do you navigate the many perils of a night dedicated to celebratory revelry, and the food and drink that usually accompanies such revelry? In my case, my strategy was multi-fauceted. First of all, my wife and I decided to stay home (versus going out), which left us in control of the menu. Stocking the larder with Weight Watchers power foods, including tale-on shrimp and fresh fruit, also factored into our New Years Eve strategy. Finally, I came up with a delicious new recipe that helped us navigate the evening's perils without expending a week's worth of Weight Watchers points.

That said, I hope you enjoy the latest addition to my toolkit.....  

Roasted Veggie & Goat Cheese Mini-Pizzas

INGREDIENTS

1 cup Tomato sauce, canned

1 cup Canned diced tomatoes

½ cup Onion, uncooked, diced

1 Tbsp Dried basil 

1 tsp Dried oregano

1 tsp Sugar

¾ tsp Pepper, black

1 tsp Minced garlic

2 small Zucchini, raw, sliced into 1/4" thick rounds

1 medium Peppers, sweet , yellow, raw, cut into bite-size segments/slices

1 medium Onion, red, raw, cut into bite-size segments/pieces

5 sprays Cooking spray, olive oil

1 Tbsp Dried thyme

1 Tbsp Sea salt

4 items Muffin, English (any type)

4 oz Cheese, goat, soft type

INSTRUCTIONS

Rinse sweet pepper , red onion  and zucchini. Slice the zucchini in 1/4" thick rounds. Slice the sweet pepper  and onion  into bite-size segments. Spray olive oil spray on a cookie sheet, spread the veggies on the sheet and spray the veggies with olive oil. Sprinkle the veggies with thyme, fresh-ground pepper and sea salt, and roast in the oven at 375F for ◴ 40 minutes.

While the veggies are roasting, combine the tomato sauce, diced tomatoes (with liquid), diced onion , basil , oregano, minced garlic, sugar and pepper in a small saucepan. Bring to a boil, reduce heat and simmer for ◴ 10 minutes, set aside.

Split 4 English muffins and coat each half with ~3-4 tbsp. of the set aside, homemade pizza sauce. Spread ~1 tbsp. goat cheese on each muffin half, add roasted onions , sweet peppers  and 4 zucchini rounds atop each mini pizza, and finish each off with a small dollop (~1/4 tsp.) of goat cheese atop each zucchini round. Spray another cookie sheet or large baking pan with olive oil and roast the mini pizzas for ◴ 20 mins. @375F. Serve warm.

Makes 8 mini-pizzas/serving, 4 WW Points+ per serving.

 
A note to social media users: Here is a sample tweet you can use to share this recipe:

• A new #NewYearsEve2014 #recipe f/mini pizzas (http://t.co/2Sgrpx5S1N), accompanied by a #pic: http://t.co/SwrJ9Ls9eb. @WeightWatchers

Additional acknowledgements: Portions of the above recipe were adapted from an older recipe for pizza sauce from Better Homes & Gardens (http://bit.ly/13LcfpS), and an oven roasted vegetables recipe from Weight Watchers (http://bit.ly/1tt6G6o).

Weight Watchers Tips & Tricks

As I've shared in prior posts, I am a Weight Watchers member. Since becoming a member, I've developed a strong appreciation for the program's many benefits, including...

• The support of Weight Watchers peer members and meeting leaders
• The accountability of meeting attendance and regular weigh-ins
• Delicious and healthy recipes
• Encouragement focused on healthy living practices, including regular physical activity
• Nutritional tips and tricks

While I appreciate all of these benefits and more, I thought readers (many of whom might not have any personal Weight Watchers experience) might appreciate learning about a few of the nutritional tips and tricks. Why, you may ask? Because such tips and tricks can help you transform your own tried-and-true recipes into lower-fat, healthier meals. Here are a few of my favorites...

• Egg whites. Before the involuntary "Yuck!"'s and "Eww!"'s commence, I readily admit that plain egg whites make a lousy replacement for regular eggs. That said though, in omellettes covered in salsa or baked into recipes, egg whites can taste just as good as eggs, but with zero cholesterol or fat, and 1/3rd the Weight Watchers points.
• Cooking spray. Need to coat a baking pan or skillet? Are you roasting something in the oven you'd normally brush with oil? Using store-bought cooking spray (or, better yet, a reusable oil sprayer) can often deliver the same results without adding fat.
• Low-fat/reduced-fat ingredients. Unlike their fat-free counterparts, low-fat or reduced-fat ingredients, including dairy (or soy) products and mayonnaise, often taste just as good as those with more fat. And such substitutions reduce both the Weight Watchers points and contribute towards a healthier diet.
• Whole grains. Though whole-wheat (or brown rice) pastas and other whole grains aren't always lower in calories (or Weight Watchers points), such ingredients make for more filling, more satisfying meals... And they're better for you.

In recent months, I've used the above nutritional tips and tricks (and others) to create or adapt a number of recipes. Just this past weekend, I made a much healthier version of a recipe I've enjoyed for years, which I've shared below. I hope you enjoy it as much as I did!

Tim's Spaghetti Pie

DESCRIPTION

A gluten-free, low-fat, and vegetarian version of a traditional spaghetti pie, made in a large lasagna pan to allow for most of the servings to be frozen and saved (via Foodsaver) for convenient future meals.

INGREDIENTS

1 cup(s) Onion (s), red, raw, chopped
1 cup(s) Peppers, sweet , red, raw
4 tsp Minced garlic
2 cup(s) Fresh Mushrooms, sliced
32 oz Tomato sauce, canned
32 oz Canned diced tomatoes
16 oz Spaghetti, whole-wheat, uncooked, Note: Substitute brown rice spaghetti for gluten-free meal
1 cup(s) Cheese, cheddar, shredded, low-fat, Note: Substitute Veggie brand for lactose-free meal
1 cup(s) Cheese, mozzarella, part-skim, shredded, Note: Substitute Veggie brand for lactose-free meal
1 cup(s) Cheese, soy, parmesan flavored
8 oz Egg whites
16 oz Cheese, cottage, low-fat (1%), Note: Use Lactaid brand for lactose-free meal.
1½ cup(s) Spinach, uncooked, Chopped
3 fl oz Wine, red
1 tsp Dried oregano
1 tsp Dried basil
½ tsp Dried thyme
½ tsp Sea salt
¼ tsp Pepper, black

INSTRUCTIONS

Spray pan with olive oil cooking spray. Dice sweet pepper and red onion, place in oiled pan and sauté with garlic over medium heat for ◴ 3-4 minutes. Add sliced mushrooms, red wine, and spices, continue to sauté ◴ 2-3 more minutes, until onion  is translucent. Add canned tomato products and sea salt/pepper to taste, bring to a boil and simmer for ◴ 30-45 minutes, until sauce starts to thicken. Remove sauce from heat and reserve approximately one-quarter (i.e. ~2 c./16 oz.) for a future meal (Note: I freeze the extra sauce in a disposable, freezer-safe container).

Bring a big pasta pot filled with water to a boil, add uncooked spaghetti that's been broken in half, cook per pasta directions. Pour cooked pasta into a colander, rinse with cold water, drain well, toss with egg whites  and Parmesan, and spread evenly in the bottom of a large lasagna pan that's been oiled with olive oil spray. Spread the cottage cheese over the pasta, sprinkle diced spinach over the cottage cheese, spread remaining/non-reserved sauce on top of the spinach, and top with the shredded cheeses (Note: You can prepare in advance to this point, cover the pan in Saran wrap and foil, and bake the next day. Just be sure to add 10-15 mins of cooking time to offset the refrigerated chill).

Cover with foil, bake ◴ 20 mins at 350F, remove foil  and bake for ◴ 10 more mins. Let stand for ◴ 10 mins, mark into 12 equal servings and serve. Each serving is 8 Weight Watchers Points+* (Note: I freeze the leftover servings and, the next day, seal them up via Foodsaver for convenient future meals).

* Points+ value is calculated based on 24 oz. of tomato sauce and diced tomatoes, as ~1/4 of the sauce is reserved for future use.

NOTE: If you'd like to share this blog via social media, here's a sample tweet:

• A few favorite @WeightWatchers #tips & tricks, accompanied by a yummy #recipe: http://bit.ly/1q4aQPq #healthy #lowfat #spaghettipie

My favorite Weight Watcher's recipes

I've blogged in the past about cooking for the local shelter, including a blog about one of my own recipes. Often though, the dishes I prepare are based on [relatively]healthy Weight Watchers recipes. As a co-worker recently asked me to share some of my favorites, I thought it made sense to post them to my blog, just in case anyone else is interested (or wants to share them with others). Here they are:

• Roasted Vegetables (This is one of my FAVORITE recipes, easy and delicious, and it goes with practically anything. Here's a pic.)
• Spaghetti Pie (Note: I use whole grain spaghetti to make it healthier, and I substitute egg beaters for eggs and also substitute a little butter-flavored cooking spray and an extra 1/4 c, of egg beaters for the margarine to make the recipe even more low-fat. Here's a pic.)
• Pot-Luck Pasta Salad (Here's a pic).
• Sweet Potato and Squash Bake (Here's a pic).
• Shrimp and Sausage Jambalaya (Note: I substitute butter-flavored spray for the margarine, and Uncle Ben's Converted Brown Rice for the white rice to reduce the fat even more and make it healthier)
• 15-Minute Chicken Gumbo (A recipe I like to make in advance and keep individual servings of in the freezer as a quick warm-up after cold Fall and Winter outdoor astronomy observing sessions).

Enjoy!

PS: Here's a tweet you can use if you'd like to share this recipe blog with others via social media: 

• Favorite recipes of a shelter volunteer: http://bit.ly/VIvGZW #DuPagePADS #recipes #cooking #healthy #WeightWatchers #Homelessness