The big game and it’s going to be right here in Tampa Bay. Parties for sporting events or any occasion can be filled with temptations and pitfalls but with a little bit of planning you can make sure there is always something healthy at the party for you to snack on too!
Here are two great recipes from the new Weight Watchers Momentum cook book best of all they are so tasty and no one will ever guess they are good for you too!
Black Bean-Tomatillo Dip
Makes 6 servings
2 (15 ½ ounce) cans black beans, rinsed, drained
1 (12 ounce) can tomatillos, drained, chopped
1 (4 ounce) can chopped green chiles, drained
3 scallions, chopped
½ cup chopped fresh cilantro
3 tablespoons lime juice
2 tablespoons water
2 teaspoons chili powder
2 teaspoons ground cumin
½ teaspoon salt
½ teaspoon black pepper
Combine beans and tomatillos in a food processor and process to a chunky puree. Transfer mixture to a large bowl and add remaining ingredients. Stir until well combined.
Nutrition per 1/3 cup: 102 calories, 1 gram fat, no cholesterol, 390 grams sodium, 17 grams carbohydrates, 7 grams fiber, 6 grams protein.
Source: Weight Watchers Momentum Cookbook.
Chunky Guacamole
Serves: 6
2 Hass avocados, halved, pitted, and peeled
1 small tomato, seeded and chopped
¼ cup fresh cilantro
1 ½ tablespoons lime or lemon juice
¼ cup finely chopped onion
½ teaspoon salt
¼ teaspoon black pepper
4 drops hot pepper sauce
Coarsely mash the avocados in a medium bowl. Add the remaining ingredients and stir until combined. Serve at once or press a piece of plastic wrap directly onto the surface to prevent the guacamole from browning. Refrigerate up to 3 hours.
Per serving (2 tablespoons): 47 calories, 4 g Fat, 2 g Fiber
Source: Weight Watchers Momentum Cookbook.
Serve with veggies, baked corn chips or Baked Garlic-Herb Wontons that I found on the Weight Watchers. I hadn’t been on the Weight Watchers site in a while and its changed. They have lots of free recipes and great tips and advice. Its definitely worth exploring even if you aren’t a Weight Watchers member.
10 Quick and Easy Healthy Breakfast Ideas
We've been hearing it since we were children, breakfast is the most important meal of the day. When it comes to losing weight its especially true. Eating a healthy and well balanced breakfast not only sets the stage emotionally for success it gives your body the fuel it needs to get you through the morning and keep you from over eating at lunch or dinner.
But I don't have time...
With anything, planning is key. I worked 10 hours a day in an office that was about 90 minutes from home. I spent a lot of time in the car and at the office and having a few things on hand makes getting through the day so much easier. I kept a bowl in my desk drawer for cereals, soups, etc. and I also kept a fork, knife and spoon. If you don't have a place to store these things at work, don't worry, there are plenty of quick things you can make at home at eat or eat on the way. The idea is to get you thinking about starting your day right and not letting the excuse of not having anything healthy to eat keep you from reaching your goals.
A little bit of preparation is all you need. If you're packing items to go you'll need: plastic wrap, foil, reusable plastic containers, zip lock bags, a travel mug.
I've put together 10 suggestions for you. Take from these what you like, add to them to suit your tastes and your specific diet needs. This is not an all inclusive list, its merely a beginning.
Breakfast 1: Breakfast parfait
This was an all time office favorite of mine. All of the girls would walk by and say WOW that looks so good! You can be the envy of the office too! You'll need 1 tub of your favorite yogurt, a small banana or berries and 1/4 cup of granola cereal. I use Kashi Go Lean Crunch but any granola type cereal will do. Before you leave for work put the cereal into a zip lock bag or a 2 cup serving bowl with a lid, a spoon and a knife. When you're ready to eat, empty the yogurt into the bowl, top with sliced fruit and sprinkle the cereal on top. Sweet, delicious, nutritious and satisfying. I like to make this with banana and eat half for breakfast and half during my first break.
Breakfast 2: Peanut butter banana tortilla
You'll need a small tortilla, a tablespoon of peanut butter and a small banana. Spread the peanut butter on the tortilla, place the banana on top and roll it up. Wrap in plastic wrap and eat it on the way or when you get to your destination. Don't like peanut butter? Try almond butter or cashew butter.
Breakfast 3: Low fat mozzarella cheese sticks, an apple and whole grain crackers.Portable, easy to pack and eat on the go.
Breakfast 4: hard boiled egg, fruit and whole grain toast, again, very easy to pack and portable. Make a few hard boiled eggs on Sunday and use them for breakfast or in salads throughout the week. Delicious and nutritious.
Breakfast 5: DIY breakfast sandwich/breakfast burrito
Toast an English muffin, use bread or a tortilla. Scramble an egg and put in a small bowl sprayed with nonstick cooking spray. This makes a perfect little circle for those English muffins or can easily be cut into pieces and placed in a tortilla. Add turkey bacon or ham, low fat cheese, a few diced tomatoes, onions or peppers, you can also put a few tablespoons of salsa in a zip lock bag and add it once you reach your destination. Wrap it up tightly in foil and put it in an insulated lunch bag and it will stay warm for several hours.
Breakfast 6: Cereal and milk
Having that bowl at work comes in handy. Just put a portion of ceral into a zip lock bag and put the milk in a separate zip lock bag. Just be careful the bag you put it in doesn't get squished so your milk stays in the bag. Assemble at work for a quick bowl of cereal. This can easily be packed the night before. Add some berries or your favorite fruit and a few nuts for a crunchy delicious treat.
Breakfast 7: Low fat cottage cheese with fruit and jam
Put a serving of low fat cottage cheese into a serving bowl, mix in a spoon of sugar free jam and top with fresh fruit. The sweet is satisfying while the protien fills you up and keeps you going
Breakfast 8: Latte, grapes and nuts
Instead of stopping at the drive thru for an expensive latte, make your own. Warm a cup of low fat milk in the microwave, add to your travel mug fill with espresso or extra strong coffee. Sweeten with flavored sugar free syrups or your favorite sweetener, add a dash of cinnamon if desired. Place a serving of almonds or other nuts and a serving of grapes in a zip lock bag and sip and munch your way to work.
Breakfast 9: make ahead pancakes
My sister Debbie taught me to make extra pancakes on the weekend, let them cool and wrap them individually in plastic wrap and freeze. When you're ready to eat, microwave a few already cooked turkey sausage links or turkey bacon, microwave the pancake for 15 seconds or until warmed through, roll up the meat inside, grab a piece of fruit and you're ready to go.
Breakfast 10: crustless quiche
Crustless Cheesy Brocolli Quiche
6 eggs
3/4 cup low fat cottage cheese
¾ cup shredded mozzarella
½ medium onion -- finely chopped
1 stalk of celery – finely chopped
1 tablespoon dijon mustard
3 cups frozen broccoli
4 slices of turkey bacon
• Preheat oven to 350.
• Spray 9 inch pie pan with cooking spray.
• Place broccoli in microwave safe dish and cook for 4 minutes. Drain any liquid
• Placed chopped onion and celery in microwave for 1 minute. Drain any liquid
• Cook turkey bacon in microwave for 2.5 to 3 minutes until it just starts to crisp
• Whisk 6 eggs with cottage cheese and Dijon until eggs are scrambled. Some lumps of cottage cheese will remain
Arrange broccoli in pie plate, spoon onions and celery over broccoli.
Chop turkey bacon into small pieces and place over veggies
Sprinkle with mozzarella cheese
Pour in egg mixture. I use a measuring cup with a lip and start filling from the center and work my way to the edges.
Bake 40-45 minutes til center is puffy and top is golden brown.
The eggs and veggies stay on the bottom of this dish while the cheese and bacon float to the top and make a delicious cheesy topping.
Cut into 4 or 6 wedges, eat one portion now and wrap the rest up for breakfast or lunch for the rest of the week.
But I don't have time...
With anything, planning is key. I worked 10 hours a day in an office that was about 90 minutes from home. I spent a lot of time in the car and at the office and having a few things on hand makes getting through the day so much easier. I kept a bowl in my desk drawer for cereals, soups, etc. and I also kept a fork, knife and spoon. If you don't have a place to store these things at work, don't worry, there are plenty of quick things you can make at home at eat or eat on the way. The idea is to get you thinking about starting your day right and not letting the excuse of not having anything healthy to eat keep you from reaching your goals.
A little bit of preparation is all you need. If you're packing items to go you'll need: plastic wrap, foil, reusable plastic containers, zip lock bags, a travel mug.
I've put together 10 suggestions for you. Take from these what you like, add to them to suit your tastes and your specific diet needs. This is not an all inclusive list, its merely a beginning.
Breakfast 1: Breakfast parfait
This was an all time office favorite of mine. All of the girls would walk by and say WOW that looks so good! You can be the envy of the office too! You'll need 1 tub of your favorite yogurt, a small banana or berries and 1/4 cup of granola cereal. I use Kashi Go Lean Crunch but any granola type cereal will do. Before you leave for work put the cereal into a zip lock bag or a 2 cup serving bowl with a lid, a spoon and a knife. When you're ready to eat, empty the yogurt into the bowl, top with sliced fruit and sprinkle the cereal on top. Sweet, delicious, nutritious and satisfying. I like to make this with banana and eat half for breakfast and half during my first break.
Breakfast 2: Peanut butter banana tortilla
You'll need a small tortilla, a tablespoon of peanut butter and a small banana. Spread the peanut butter on the tortilla, place the banana on top and roll it up. Wrap in plastic wrap and eat it on the way or when you get to your destination. Don't like peanut butter? Try almond butter or cashew butter.
Breakfast 3: Low fat mozzarella cheese sticks, an apple and whole grain crackers.Portable, easy to pack and eat on the go.
Breakfast 4: hard boiled egg, fruit and whole grain toast, again, very easy to pack and portable. Make a few hard boiled eggs on Sunday and use them for breakfast or in salads throughout the week. Delicious and nutritious.
Breakfast 5: DIY breakfast sandwich/breakfast burrito
Toast an English muffin, use bread or a tortilla. Scramble an egg and put in a small bowl sprayed with nonstick cooking spray. This makes a perfect little circle for those English muffins or can easily be cut into pieces and placed in a tortilla. Add turkey bacon or ham, low fat cheese, a few diced tomatoes, onions or peppers, you can also put a few tablespoons of salsa in a zip lock bag and add it once you reach your destination. Wrap it up tightly in foil and put it in an insulated lunch bag and it will stay warm for several hours.
Breakfast 6: Cereal and milk
Having that bowl at work comes in handy. Just put a portion of ceral into a zip lock bag and put the milk in a separate zip lock bag. Just be careful the bag you put it in doesn't get squished so your milk stays in the bag. Assemble at work for a quick bowl of cereal. This can easily be packed the night before. Add some berries or your favorite fruit and a few nuts for a crunchy delicious treat.
TIP: do you forget to bring your breakfast or lunch to work when you pack it the night before? Tie a plastic grocery store bag or your empty lunch bag to the door knob so you see it before you leave the house.
Breakfast 7: Low fat cottage cheese with fruit and jam
Put a serving of low fat cottage cheese into a serving bowl, mix in a spoon of sugar free jam and top with fresh fruit. The sweet is satisfying while the protien fills you up and keeps you going
Breakfast 8: Latte, grapes and nuts
Instead of stopping at the drive thru for an expensive latte, make your own. Warm a cup of low fat milk in the microwave, add to your travel mug fill with espresso or extra strong coffee. Sweeten with flavored sugar free syrups or your favorite sweetener, add a dash of cinnamon if desired. Place a serving of almonds or other nuts and a serving of grapes in a zip lock bag and sip and munch your way to work.
Breakfast 9: make ahead pancakes
My sister Debbie taught me to make extra pancakes on the weekend, let them cool and wrap them individually in plastic wrap and freeze. When you're ready to eat, microwave a few already cooked turkey sausage links or turkey bacon, microwave the pancake for 15 seconds or until warmed through, roll up the meat inside, grab a piece of fruit and you're ready to go.
Breakfast 10: crustless quiche
Crustless Cheesy Brocolli Quiche
6 eggs
3/4 cup low fat cottage cheese
¾ cup shredded mozzarella
½ medium onion -- finely chopped
1 stalk of celery – finely chopped
1 tablespoon dijon mustard
3 cups frozen broccoli
4 slices of turkey bacon
• Preheat oven to 350.
• Spray 9 inch pie pan with cooking spray.
• Place broccoli in microwave safe dish and cook for 4 minutes. Drain any liquid
• Placed chopped onion and celery in microwave for 1 minute. Drain any liquid
• Cook turkey bacon in microwave for 2.5 to 3 minutes until it just starts to crisp
• Whisk 6 eggs with cottage cheese and Dijon until eggs are scrambled. Some lumps of cottage cheese will remain
Arrange broccoli in pie plate, spoon onions and celery over broccoli.
Chop turkey bacon into small pieces and place over veggies
Sprinkle with mozzarella cheese
Pour in egg mixture. I use a measuring cup with a lip and start filling from the center and work my way to the edges.
Bake 40-45 minutes til center is puffy and top is golden brown.
The eggs and veggies stay on the bottom of this dish while the cheese and bacon float to the top and make a delicious cheesy topping.
Cut into 4 or 6 wedges, eat one portion now and wrap the rest up for breakfast or lunch for the rest of the week.
Chicken barley vegetable soup
To warm you on these cold winter nights! Makes enough for dinner tonight and plenty to freeze for later and only 150 calories per 1 1/2 cup serving!
I love barley but it never seems to get enough credit for the amazing whole grain that it is. This is a hearty grain that holds up to the slow cooking process of a soup and won't fall apart like pasta does in a soup. If you've never tried barley, give it a try!
Chicken barley vegetable soup
1 medium onion chopped
3 stalks of celery chopped
3 tablespoons of olive oil
3 boneless skinless chicken breasts, about 6 oz each, cut into small pieces
1 cup of pearl barley (not quick cook)
6 cans of chicken broth (may need to add a 7th can if you like your soup thinner)
14 ounces of condensed crushed tomatoes (
1 can of diced tomatoes
1 16 oz bag of frozen green beans
1 16 oz bag of frozen sliced carrots
1 box of frozen mixed veggies, corn, peas, green beans, carrots, lima beans
1 teaspoon garlic or to taste
1 teaspoon of poultry seasoning or to taste
1 teaspoon rosemary or to taste
½ teaspoon of black pepper or to taste
Over medium high heat sauté onion and celery in olive oil in large stock pan until they start to soften. Add diced chicken and sauté until no longer pink. Add in garlic, poultry seasoning, thyme, rosemary and black pepper. Add broth, barley, crushed tomatoes and diced tomatoes stir well and bring to a boil.
Reduce heat to simmer and covered tightly for 30 minutes, stirring occasionally. After 30 minutes add the frozen veggies. Continue to simmer with lid ajar for about another hour or until veggies and barley is tender.
This is one of those soups that taste better the longer it simmers; I like to let it simmer for at least two hours and it becomes very thick and rich. If it becomes too thick, you can add more broth.
Yield: approximately 14 servings, 1 ½ cups per serving. Note if you don't let it simmer for the full two hours you'll get approximately 16 cups and your calories will drop to 131 per serving. I prefer the long simmered version.
Calories: 150
fat: 1g
cholesterol: 21mg
sodium 350mg
carbs 23g
fiber 6g
protein 13g
sugars : less than 1g
I love barley but it never seems to get enough credit for the amazing whole grain that it is. This is a hearty grain that holds up to the slow cooking process of a soup and won't fall apart like pasta does in a soup. If you've never tried barley, give it a try!
Chicken barley vegetable soup
1 medium onion chopped
3 stalks of celery chopped
3 tablespoons of olive oil
3 boneless skinless chicken breasts, about 6 oz each, cut into small pieces
1 cup of pearl barley (not quick cook)
6 cans of chicken broth (may need to add a 7th can if you like your soup thinner)
14 ounces of condensed crushed tomatoes (
1 can of diced tomatoes
1 16 oz bag of frozen green beans
1 16 oz bag of frozen sliced carrots
1 box of frozen mixed veggies, corn, peas, green beans, carrots, lima beans
1 teaspoon garlic or to taste
1 teaspoon of poultry seasoning or to taste
1 teaspoon rosemary or to taste
½ teaspoon of black pepper or to taste
Over medium high heat sauté onion and celery in olive oil in large stock pan until they start to soften. Add diced chicken and sauté until no longer pink. Add in garlic, poultry seasoning, thyme, rosemary and black pepper. Add broth, barley, crushed tomatoes and diced tomatoes stir well and bring to a boil.
Reduce heat to simmer and covered tightly for 30 minutes, stirring occasionally. After 30 minutes add the frozen veggies. Continue to simmer with lid ajar for about another hour or until veggies and barley is tender.
This is one of those soups that taste better the longer it simmers; I like to let it simmer for at least two hours and it becomes very thick and rich. If it becomes too thick, you can add more broth.
Yield: approximately 14 servings, 1 ½ cups per serving. Note if you don't let it simmer for the full two hours you'll get approximately 16 cups and your calories will drop to 131 per serving. I prefer the long simmered version.
Calories: 150
fat: 1g
cholesterol: 21mg
sodium 350mg
carbs 23g
fiber 6g
protein 13g
sugars : less than 1g
Lower Calorie Strawberry Shortcake
Strawberry season is starting here in Florida which means we'll have an abundance of strawberries in the stores and at road side stands, it also means that other parts of the country will get to enjoy Florida strawberries too!
I wanted a sweet treat and low calorie strawberry short cake was a winner at only 229 calories!!
I remembered I had leftover Bisquick from the Sausage Balls and that I had seen a recipe for strawberry shortcake using Bisquick years ago. I quickly checked my box and found no recipe. Thanks to the magic of the internet I was quickly able to locate the original recipe. After a few changes, I came up with this lovely gem!
It was quick, easy and delicious and it goes a little something like this...
You'll need:
1 cup of Heart Smart Bisquick plus three tablespoons additional
1.5 Tablespoons of melted Smart Balance (or healthy butter substitute of your choice)
1/4 cup of milk
1.5 Tablespoons of Splenda or sugar (I ended up using sugar)
1 teaspoon vanilla extract (not pictured)
1 cup of fresh strawberries (or fresh fruit of your choice)
whipped cream
Preheat the oven to 425 degrees fahrenheit
In a small mixing bowl I combined Bisquick, melted smart balance, milk, sugar and vanilla and blended until well mixed. I sprayed my hands lightly with cooking spray and formed a little rectangle with the dough about 3/4 of an inch to an inch thick. Don't overwork the dough, you just want it all to come together and flatten out, it doesn't have to be perfectly smooth.
I then cut the dough into three equal squares and they looked like this...see, its not perfect but its perfect for this!
I put the squares on to a baking tray sprayed with nonstick cooking spray and put it into the preheated oven for 10 minutes (or until golden brown)
Lastly, I put each warm square onto a plate, topped each square with 1/3 cup of sliced berries and then topped with whipped cream.
OH MY!! OH MY!! I wish you could reach right through the screen and take a bite.
Can you believe it! Only 229 calories!!
I know what I'm making for dessert on Valentines Day!!
Serves 3
Calories: 229
Fat 6g
Carbs 39g
Protein: 4g
Worth every calorie!!
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