Sunday, September 28, 2008

WW Core Cornbread…

This is tried ‘n true, ladies, I’m making this often and it’s wonderful.

~ jan

1-1/2 cups cornmeal

1-1/2 teaspoons baking powder

1/2 teaspoon soda

1/2 teaspoon salt

1/3 cup Splnda

1 cup fat free plain yogurt

1 cup fat free sour cream

1 tablespoon caol oil

2 eggs

I also add some frozen corn, just because I like the texture


Mix liquid ingredients, fold in dry ingredients and bake in preheated 375 oven 25-30 minutes.  Use an 8” pan for this, sprayed with Pam.

I make mine in a little iron skillet – I spray the Pam in the skillet, put it on the burner, sprinkle in a dusting of cornmeal and let it get hot and slightly brown, then pour in the batter and bake it.  This gives it a nice, crispy crust.

Friday, September 19, 2008

Here’s to healthier eating…

  1. Don't eat anything that your great-grandmother wouldn't recognize as food
    Our mothers and grandmothers are likely as confused as we are about food. We need to go back a couple of generations to get past the era of modern food. Pollan uses the example of tubes of flavored yogurt. Heck, I wouldn’t have recognized those 110 years ago!
  2. Avoid food products that make health claims
    For a product to make health claims on its package, it must first have a package, so right off the bat it is more likely to be a processed than a whole food. If they have to try and convince us it’s healthy, it’s usually not. Real foods make health claims, but for the most part it is the products of food science that make the boldest claims, and these are often founded on incomplete or erroneous science.
  3. Get out of the supermarket
    The supermarket, the convenience store and fast-food outlets are the best places to avert a life-shortening western diet. It is hard to eat badly from a farmers' market, from a weekly organic vegetable box or from your garden. I personally believe you don’t have to avoid the supermarket, but rather it’s a good idea to avoid most of the processed products that are sold there. It is never a bad idea to frequent farmers markets as you’ll get more locally grown goods.
  4. Eat mostly plants, especially leaves
    Almost everybody agrees that plants are really good for you. Without plants, for example, we would be hard-pressed to get enough vitamin C, an essential nutrient that humans long ago lost the ability to synthesize themselves. Aside from what’s in the plants – eating more plant foods means you’re eating less of other unhealthy and otherwise caloric fare.
  5. Eat wild foods when you can
    Two of the most nutritious plants in the world are weeds - fat-hen (also known as lamb's quarters) and purslane. Wild greens tend to have higher levels of omega-3 fatty acids than their domesticated cousins. Wild animals, too, are worth adding to your diet when you have the opportunity, if you can be sure you are not putting further pressure on endangered species. Game generally has less saturated fat and more omega-3 fatty acids than domesticated animals and wild fish generally have higher levels of omega-3s than farmed fish.
  6. Don't look for the magic bullet in the traditional diet
    Scientists have spent an exhaustive amount of hours trying to tease out the disease-fighting components of particular diets. Yet when researchers extract a single food from a diet of proven value, it usually fails to adequately explain why the people living on that diet live longer or have lower rates of heart disease or cancer than those eating a modern western diet. The whole of a dietary pattern is evidently greater than the sum of its parts.
  7. Eat less
    Calorie restriction has repeatedly been shown to slow aging in animals, and some researchers believe it is the single strongest link between a change in the diet and the prevention of cancer. The people of Okinawa, for example, one of the longest-lived and healthiest populations in the world, practice a principle they call hara hachi bu: eat until you are 80% full.
  8. Eat meals
    We are snacking more and eating fewer meals together. Americans have added to the traditional big three "eating occasions" - breakfast, lunch and dinner - an as-yet-untitled fourth that lasts all day long: the constant sipping and snacking while watching TV, driving, and so on.

Happy eating!

Monday, July 28, 2008

Banana Split Dessert

Serves - 20
Points - 4

1 1/2 cups graham cracker crumbs
1 1/4 cups sugar, divided
1 stick light margarine, melted
2 (8 oz.) pkgs. fat free cream cheese
1 (20 oz.) can crushed pineapple, drained well
4 medium bananas
2 cups skim milk
2 (4 serving size) pkgs. fat free sugar free vanilla instant pudding mix
8 oz. container Cool Whip Free
20 maraschino cherries
Hershey's Lite chocolate syrup for drizzling

This recipe is from the now closed H.R.H. Dumplin' in downtown Franklin, TN

Mix crumbs, 1/4 cup sugar and melted margarine. Press into bottom of 13" x 9" baking dish to form crust. Place in freezer for about 10 minutes.

In a mixing bowl, with an electric mixer, beat together cream cheese and 1 cup sugar. Spread evenly over crust in baking dish. Top with crushed pineapple, spreading evenly in dish. Slice 3 bananas and place evenly on top of pineapple.

In another mixing bowl, combine milk and pudding mixes. Beat with wire whisk or an electric mixer for 2 minutes or until well blended. Fold in 1 cup of Cool Whip Free. Spread evenly over banana layer. Top with remaining Cool Whip Free. Refrigerate at least 4 hours. Before serving, slice remaining banana. Garnish each slice with banana, drizzle with chocolate syrup and top with a cherry.
Nutrition Information per serving:

197 Cal., 2.7 g. fat, 1.3 g. fiber

Monday, July 7, 2008

Tomato and Red Onion Salad


    * 1  medium red onion, sliced 1/4-inch thick
    * 1/2  cup cider vinegar
    * 1/4  cup Splenda
    * 8  cups tomatoes, cut (about 3 lb.)


1. In medium bowl combine 4 cups ice cold water and 2 teaspoons salt; stir to dissolve salt. Add onion slices; stir to separate rings. Let stand 20 minutes; drain.

2. Meanwhile, for Sweet-Sour Dressing, in small bowl whisk together vinegar, sugar, and 3/4 teaspoon each salt and freshly ground black pepper. In extra-large bowl combine tomatoes and drained onions. Add dressing; gently toss to coat. Let stand 5 minutes. Serves 6 to 8.

Friday, June 6, 2008

So-Good Sausage Gravy 'n Biscuits

PER SERVING (entire recipe): 235 calories, 5.5g fat, 752mg sodium, 34g carbs, 9g fiber, 1g sugars, 17g protein -- POINTS® value 4*

Go hog wild with this fat-slashed, vegetarian-friendly version of a classic!

1 meatless sausage-style breakfast patty (like one by Morningstar Farms or Boca, or two of Yves' small patties)
1 light english muffi n
1/2 cup Unsweetened Original Almond Breeze
4 tsp. whole-wheat flour
dash salt
dash pepper
dash onion powder
To taste: additional salt, pepper and onion powder, garlic powder, minced dried onions

Prepare breakfast patty according to package directions (either in a pan with nonstick spray, or in the microwave). Once cool enough to handle, cut patty into small, crumble-sized pieces. Set aside.

To make the gravy, combine Almond Breeze, flour, salt, pepper, and onion powder. Mix well. Place gravy and sausage crumbles in a small pot, and heat stovetop over a medium-high flame. Bring to a boil, stirring constantly. Once it reaches a boil, reduce heat to medium, and continue cooking and stirring for 1 - 2 minutes (until gravy thickens). Remove from heat. Season gravy generously with additional spices (to taste). Se parate the english muffin into halves and warm in the microwave. Then pour the sausage gravy over the open-faced halves. Enjoy!


Source: HungryGirl Newsletter

Faux-Fried Green Tomatoes from HungryGirl Newsletter

PER SERVING (entire recipe): 140 calories, 1.5g fat, 699mg sodium, 34g carbs, 12g fiber, 7g sugars, 8g protein -- POINTS® value 2*

HG Tip! Although you'll only use the amounts called for, it may be helpful to dole out a little extra egg substitute and milk. And if you don't see green tomatoes out there with the ripe red ones, ask a friendly stock boy (that's what we did!).

Update:  I'm not a fan of Fiber One, I think I could find a better product to dredge these in

Tomatoes cut into 1/2-inch slices
1/3 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency
1 1/2 tbsp. cornmeal
2 tbsp. fat-free liquid egg substitute (like Original Egg Beaters)
2 tbsp. low-fat milk (light soymilk or Unsweetened Original Almond Breeze will also work)
1/4 tsp. seasoned salt
1/8 tsp. garlic powder
1/8 tsp. onion powder
dash salt
dash pepper
Optional: additional spices, ketchup (for dipping)

Preheat the oven to 400 degrees. Combine the ground cereal, cornmeal and spices in a sealable container or plastic bag. (For a more flavorful coating, add extra spices.) Pour the egg substitute into a small dish.

Pour the milk into another small dish. Dip a tomato slice in the milk, and place it in the cereal/cornmeal mixture. Seal the container or bag, and shake until the slice is coated. Remove the slice and set aside, and then repeat with the remaining slices. Next, repeat this entire process using the egg substitute in place of the milk, coating your tomato slices with the crumb mixture a second time. (Before coating the slices in crumbs again, give 'em a shake so they're not dripping with excess egg substitute.)

Place the double-coated slices on a baking sheet sprayed with nonstick spray. Pop 'em in the oven for 15 - 20 minutes, flipping the slices about halfway through cooking. Tomatoes are done when the outsides are nice and crispy. Enjoy! These are great by themselves, but they're also excellent dipped in ketchup!


Friday, May 16, 2008

Ramona's Garden Veggie Salad

This is another recip from my friend Ramona, the great cook who gave us Butterfly Salad . It's a winner. I fixed part of it with celery, part without, as hubby isn't a celery lover. I actually preferred it without the celery, also. The original recipe calls for sugar, I used Splenda instead - worked great! There is no oil in this, so it's really WW points friendly.

~ jan

Garden Veggie Salad

1 pkg. frozen mixed vegetables 20-24 ounce package (i used 2-16 ounce packages), cooked and drained
1 16 ounce can red kidney beans drained
1 can chopped pimentoes, drained
1 cup of chopped celery
1 cup chopped onion

1 egg
1 cup Splenda
1 teaspoon salt
1.5 tbs. flour
1 tbls. yellow mustard
1/2 cup vinegar
1/3 cup water -

Beat egg with fork, add sugar salt flour and mustard, beat until smooth - stir in vinegar and water until smooth, cook over medium heat until thickened, let cool and pour over veggies and stir well - chill several hours or overnight.

Friday, January 11, 2008

HungryGirl's Hot Tamale Pie

PER SERVING (1/6th of pie): 220 calories, 2.75g fat, 630mg sodium, 37g carbs, 3.5g fiber, 8g sugars, 16g protein -- POINTS® value 4*

This tamale pie is AWESOME. Make it NOW. Do not pass go. Do not collect $200.


For Topping
1 pouch Betty Crocker Authentic Cornbread & Muffin Mix
1/4 cup fat-free liquid egg substitute (like Egg Beaters)
3 tbsp. no-sugar-added applesauce

For Pie
One 12-oz. package frozen ground-beef-style soy crumbles (like Morningstar Farms Meal Starters Grillers Recipe Crumbles or Boca Meatless Ground Burger**)
1/2 cup canned sweet corn kernels, drained
1/2 cup canned black beans
1/3 cup chopped onion
2 tbsp. taco sauce
1 tbsp. taco seasoning
1/2 tsp. ground cumin

Preheat oven to 350 degrees.

Mix together cornbread mix, egg substitute and applesauce. Set aside.

In a large pan sprayed lightly with nonstick spray, begin to cook onions and soy crumbles over medium heat. Once crumbles have thawed, add in taco seasoning, cumin, and 1/4 cup of water. Stirring occasionally, continue to cook until the water has absorbed. Then add the taco sauce, corn, and black beans, and mix well.

Pour mixture into a large round casserole dish sprayed lightly with nonstick spray, and then evenly cover with the cornbread topping mixture.

Bake in the oven for 20 minutes, or until top is golden brown and firm.


Cheesy Muffins from HungryGirl

Cheesy-Good Cornbread Muffins

PER SERVING (1 muffin): 85 calories, 1.5g fat, 240mg sodium, 14g carbs, 1g fiber, 2g sugars, 4g protein -- POINTS® value 2*

Cheesy cornbread muffins for only 85 calories each?! How can it be???

1 cup canned cream-style corn
2/3 cup all-purpose flour
1/2 cup yellow cornmeal
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/2 cup fat-free sour cream
1/2 cup reduced-fat shredded cheddar cheese
1/4 cup chopped scallions
2 tbsp. Splenda No Calorie Sweetener (granulated)
1 1/2 tsp. baking powder
1/4 tsp. salt
Optional: 1/4 tsp. hot sauce

Preheat oven to 375 degrees.

Combine flour, cornmeal, Splenda, baking powder, and salt in a large bowl. In a separate small bowl, mix together all other ingredients -- then add the contents of the small bowl to the large one, and stir until well mixed.

Spray a 12-cup muffin pan with nonstick spray or line it with baking cups. Evenly distribute muffin batter among the cups. Bake in the oven for 15 - 20 minutes (until muffins are firm and a light golden brown). Allow to cool and then enjoy!


Wednesday, January 2, 2008

Skinny Latte's are coming..

Starbucks lattes will be going on a diet beginning in ’08. The “skinny latte” will be fat-free and made with sugar-free syrup. A 12oz (tall) will register only 90 calories compared to 260 in a comparable white chocolate mocha - non-fat (no whip).

I think this could work for them - IF it tastes comparable to its more caloric counterpart. Being sugar-free, they are using one or more artificial sweeteners, which doesn't always jibe with peoples’ taste buds or their apprehensions over the health concerns of artificial sweetener (whether rational or not).

Whether this new offering will be helpful to the weight-conscious consumer is a matter of circumstance. For instance…

  • If your new year’s resolution is to shed pounds, it is best to eliminate or drastically reduce calorie-containing drinks. Grab a tall Sumatra - black.
  • If your new year’s resolution is to shed pounds AND you are a latte junkie accustomed to a daily indulgence of the 260 cal variety – this may be an option of compromise. If you do the math, assuming a 5-latte/week pace, you save about 850 calories per week, which equates to about 1 pound of fat per month. This is of course assuming the law of thermodynamics is an exact science (which it isn’t) and also assuming you aren’t grabbing a 370 calorie apple Danish with a mocha swirl as well (you know, because you’re saving sooo many calories with your skinny latte). But I digress…
  • If your new year’s resolution is to remain healthy and you like the original mochas – keep drinking them. Just be sure the rest of your dietary choices are pretty good and you exercise regularly
  • If your new year’s resolution is to save money… what the heck are you doing at Starbucks?
Source: The Diet Blog