MIDWEEK MINUTES September 28, 2013
Midweek
Minutes
Septembers 28,
2013
Guten Tag, Winners!
Yes, that's German...and the photo
is of Katarina Witt, former Olympic figure skater and apparently a now a Weight
Watchers' spokesperson, from Germany! I've always liked her. Since this is the
time for the annual Oktoberfest in Munich, that got me to thinking about
tracking Points Plus values for my favorite German food, and I looked up some
recipes on the German Weight Watchers' site. Of course, they do "Pro Points."
Europe came out with Pro Points before the USA came out with Points Plus;
therefore' I was also looking for some hints about program changes for 2014!
Translated, Katarina says, "Isn't it
nice to be lighter again?" For those of us on this side of the ocean, we feel
the same. This week's meetings were very important because we talked about
TRACKING and our food choices, which is the key to success with Weight
Watchers. Our food choices say a lot about us! My food choices are really in
the forefront this time of year.
I used to cook up a storm of
delectable German food for my German students and have them over, when I had a
big house. Spare NO calorie expense! There were always plenty of leftovers of
cauliflower soup, Brats, mashed potatoes and gravy, potato salad, Beef Rouladen
(beef rolls), red cabbage with bacon, dumplings, and, of course, kuchen. Oh, my
family was delighted, as was I, because those foods tasted, not only like my
mother's cooking, but when the weather turns cooler in late September and
October, we LOVE those comfort foods!!!!
Even though I don't have my students
over anymore (it's complicated), I still make this food for my family because
they grew up on it. My mother taught me. My daughter's birthday is Friday, and
by request, I'll make her favorites. I have since lightened up versions of
most of these recipes now (do not tell the family that), and I track my
portions. I can enjoy my favorites, holiday favorites, and still stay on
plan.
I know YOU all have favorite foods
this time of year. Have you looked ahead at your recipes and lightened them
up? Now is the perfect "calm before the storm" time before the Bermuda Triangle
of holidays to do this. Oh, yes... our Bermuda Triangle starts now, around my
daughter's birthday and Oktoberfest! There ARE German recipes that don't quite
taste as good with lightened up ingredients, so then, it's time to run regular
German recipes through the recipe builder and figure how many PPV's there are in
a portion size.
Simple, eh? I know that food for
holidays and special events are happening in everyone's households, but we also
have emotions that go with those holidays. We're talking about HABITS and
routines next week, and our meetings are for YOU to talk about whatever
obstacles appear in our week...and practice strategies for a new
week!
So COME and stay for the
meeting! Huskers play next Saturday, and so you will need some EXTRA motivation
for your Oktoberfest tailgate party, ja?
SUPERIOR folks: It's your potluck
week...and no, I am not bringing kuchen!
What!? Did I not mention German beer
or wine? Well, Points Plus can help you handle that on the program
too!
See you all in the meeting room!
--Zig
Member
Milestones!
Superior: -20.8
lbs.
Hastings Saturday Morning:
-22.6 lbs.
5 lb.
star
Stephanie C.
(H)
15 lb.
star
Meredith H.
(H)
20 lb.
star
Jami O.
(S)
25 lb.
star
Melissa A.
(S)
Deb P.
(H)
5%
(WOO_HOO!!!)
Pam Wr.
(S)
Cheryl Mc.
(S)
Tricia K.
(S)
JaAnn F.
(S)
What Your Food Choices Say About You
Your Tracker is loaded
with valuable info that shows you how you can boost your progress.
You already know that
keeping tabs on what you eat and drink is a good way to help you lose weight
(and maintain that loss). But are you taking advantage of all the valuable
feedback that's loaded in your Tracker? Let's say the number on the scale last
week was higher than what you expected. Well, reviewing your Tracker can reveal
patterns that can add up to a gain — like skipping breakfast and then
overcompensating the rest of the day. Or grabbing fast food because it's easy,
your workday is crazy busy and you're feeling overwhelmed.
Now, we don't want you to think that your Tracker is the bearer of only bad news. (Just think of it as a good friend who tells you like it is.) For example, you might learn that you've stayed within your daily PointsPlus® Target or ate lots of Weight Watchers Power Foods. Looking at your Tracker can show you any number of positive choices that led to weight loss.
If you struggle with tracking, don't beat yourself up. You can start small and we’ll help you along the way. We've got plenty of options that make tracking easier and more convenient — like our Weight Watchers Mobile app*! It's loaded with tons of features including our photo-tracking tool, Snap & Track, plus access to PointsPlus values for 190,000 foods (and growing!), including restaurant and supermarket foods. And let's not forget about the Barcode Scanner app that gives you PointsPlus values for thousands of grocery store items!
For many of us, our Trackers show a mix of the good and the "eh, we can do better". And just like with that besty who tells you what you need to hear, not what you want to hear, if we "listen" to the tales our Tracker tells, we can learn how to make our days richer with good choices and more triumphs.
Now, we don't want you to think that your Tracker is the bearer of only bad news. (Just think of it as a good friend who tells you like it is.) For example, you might learn that you've stayed within your daily PointsPlus® Target or ate lots of Weight Watchers Power Foods. Looking at your Tracker can show you any number of positive choices that led to weight loss.
If you struggle with tracking, don't beat yourself up. You can start small and we’ll help you along the way. We've got plenty of options that make tracking easier and more convenient — like our Weight Watchers Mobile app*! It's loaded with tons of features including our photo-tracking tool, Snap & Track, plus access to PointsPlus values for 190,000 foods (and growing!), including restaurant and supermarket foods. And let's not forget about the Barcode Scanner app that gives you PointsPlus values for thousands of grocery store items!
For many of us, our Trackers show a mix of the good and the "eh, we can do better". And just like with that besty who tells you what you need to hear, not what you want to hear, if we "listen" to the tales our Tracker tells, we can learn how to make our days richer with good choices and more triumphs.
Check out three ways tracking helps you succeed.
1. It keeps you honest and accountable
Studies show that we consistently underestimate how much we eat by 500-1,000 calories per day when we don’t track. Think of tracking like balancing your checkbook: If you keep it current, you won't overspend.
Studies show that we consistently underestimate how much we eat by 500-1,000 calories per day when we don’t track. Think of tracking like balancing your checkbook: If you keep it current, you won't overspend.
2. Pre-tracking helps you budget your PointsPlus values
It's one of the best strategies to help you stay on course. Got a hectic week coming up? Or perhaps a business lunch, cocktail party, or family night out? No problem. A little planning can do the trick. Try looking up and pre-tracking food, drinks and popular menu items in your Tracker. Then stick to it. It's easier to make healthy decisions when you're not tempted by what's on the menu or on a food platter.
3. Your Progress Report reveals behaviors that help and hinder you
Getting the big picture can help keep you motivated and moving forward. Have questions? Need to make a few tweaks to achieve your goals? Print your personalized Weekly Progress Report, share it with your Leader, and ask for suggestions.
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Oktoberfest-Klassiker für alle
O'zapft is! The Oktoberfest is one of the absolute highlights of
Autumn. The best part: It's also light!
From:
Frederik van Tetterode
Roast chicken and beerThere is little for which Germany is known worldwide as the Oktoberfest. Every year huge crowds of visitors to the Oktoberfest, in 2012 there were at least 6.4 million. This can then enjoy also have roast chicken, pretzels and beer to some degree. The good mood is also fueled by a mixture of nostalgia and high-tech driving business further: This is called the Bayer then a "fun".
Savory
delicaciesconnoisseurs of traditional German specialties come to
the Oktoberfest their money. In addition to the fried chicken are hearty
"roasted pork" fried ox on a spit and "mackerel" (grilled codfish) to the
typical delicacies. No question, this is all very tasty, but slightly be
different.
Shopping
easieryou can not make it to Munich or want much rather celebrate
with friends at home? Then you get the fun but just in your own home! With our
tips and a few good friends, you can own "O'zapft is" call and celebrate your
own feast. Typical lager and wheat beer from Bavaria there are well-stocked
drinks trade, fortunately in a light or non-alcoholic version. Sausages and
"roasted pork" are more likely to be fat specialties from the Free State. The
pretzel is one of the minor classics. They are crispy fresh from the bakery for
baking or as a PBX product. Spiced, chicken sausage and grilled chicken fit
better into the program Haxn and Co.
Oh, my! Just looking at
the pictures below makes my heart go pitter-pat . . .
...but I know I can enjoy them Weight Watcher's style
(exept I can't get the weisswurst anywhere closer than Lincoln...maybe that's a
good thing!)
Traditional German food is hearty fare — especially when you're in a
stateside restaurant. In Germany, many young chefs are making lighter,
healthier, modern dishes and are more apt to reach for olive oil than butter,
says Eduard Frauneder, owner of New York’s Edi and the
Wolf restaurant and consulting chef to the German consul of the United
Nations. “However, most of these chefs are still in Europe,” he adds. When you
venture into a German restaurant in America, expect to find only the “stick to
your ribs” specialties for which the cuisine is best known.
Here, Frauneder points us toward the healthier choices you’ll see on the menu, and some of the more indulgent Teutonic treats that might be worth the splurge.
Here, Frauneder points us toward the healthier choices you’ll see on the menu, and some of the more indulgent Teutonic treats that might be worth the splurge.
Red cabbageThis flavorful side
dish of cabbage cooked with apples and cloves has about 2 PointsPlus
values for a scoop. The typical preparation does use bacon or butter, but it
contains far less sodium than sauerkraut and is fairly nutritious. Red cabbage
offers almost twice the Vitamin C of the usual green variety, and that vivid
violet hue comes from anthocyanin pigments, which may have cancer-fighting
properties. As with sauerkraut, opt for the cold variety to keep it
lighter.
Apple strudel“You can call this
whatever you want, but it’s a pie,” cautions Krieger. A typical restaurant
serving will average a PointsPlus value of 9. If you want to indulge in
this flaky dessert, avoid the extras; a hearty dollop of whipped cream will add
2 PointsPlus values, and a half a cup of ice cream can add as many as 8
PointsPlus values.
BeerMost of the beers in Germany are lagers,
as opposed to ales, a reference to both the type of yeast and the fact that the
lagers are cold-stored for improved smoothness. Typical German beer offers 5
PointsPlus values per 12-ounce glass. In addition to the generic
term "lager," you might see helles for light beer, weiss or
weizen to denote cloudy wheat beers, and dunkel referring to dark
beer. Dunkel is worth a try: the roasting of malt, much like coffee,
imparts the beer with bold and chocolaty flavors, but no additional
calories.
WeisswurstThis pale-colored link of finely
ground veal is a winner among wursts, partly because it is prepared by
boiling. “Boiling is a great choice for cooking without adding fat,” says
Krieger. One portion of weisswurst (one large or two small links) has a
PointsPlus value of just 8. The traditional accompaniments include
mustard, pickles and a soft pretzel, which will add at least 4
PointsPlus values. “Just remember to treat the pretzel like bread.
It’s like a deconstructed sandwich,” says Krieger.
Spätzle“Spätzle is a low-fiber, high-carb
dish that is usually topped with butter, so if you're going to have it, pass on
the bread and potatoes elsewhere,” says Krieger. Made by forcing dough through a
colander into boiling water, spätzle seldom suffers from added cheese and
massive portions. Dressed lightly with butter or olive oil, a typical 5-ounce
portion in a modern German restaurant has a PointsPlus value of
just 6.
NEW . . . and only 2
PointsPlus!
Let’s Go Out For…German
Think beyond
Oktoberfest, beer and pretzels. Follow these menu tips to enjoy a delicious,
hearty German meal without going off Plan.
Sausage. Sauerkraut. Strudel. Beer. That's about the
extent of many people's familiarity with German cuisine. While the country's
traditional menu is far more varied, these heavy, stereotypical foods do reveal
something about the country's culinary history. The cold, continental climate of
Germany led to a short growing season, which meant that easily preserved foods
(like tangy pickled sauerkraut, salty pork and root vegetables) became
staples.
“The result is a cuisine that is low in green vegetables and heavy in both carbohydrates and total fat,” says Sarah Krieger, MPH, RD, a former resident of Germany and spokesperson for the Academy of Nutrition and Dietetics.
The beige color palette of the traditional German table leaves no doubt that this cuisine is a carb-lover's dream — or nightmare. With foods that focus heavily on carbohydrates flavored with fat, German dining comes down mostly to portion control. However, you can make some smart decisions that will help trim PointsPlus® values while boosting nutrition.
Plan your carbs carefully
“Before you take your first bite, pick your poison,” says Sarah Krieger, MPH, RD, a former resident of Germany and spokesperson for the Academy of Nutrition and Dietetics. “There are pretzels, bread, dumplings and dough coming at you. If you’d rather have the dessert, you need to focus on the prize and pass on the earlier temptations,” she says.
Go for whole-grain rye
While all varieties of bread have about 2 PointsPlus values per slice, they’re not nutritional equals. “Germans know how to make bread the right way,” says Krieger. Opt for the whole-grain rye breads, including dark, dense pumpernickel. Unlike nutritionally void white bread, these breads offer about 2 grams of fiber per slice, helping you feel full. And, recent studies suggest that grain fiber significantly reduces the risk of type 2 diabetes.
Choose cold over hot
Many German sides, including potato salad, sauerkraut and red cabbage, are served in both hot and cold versions. Always opt for the cold, advises Krieger. “Anything hot will have oil, bacon grease or other fat,” she says. This is harder to pull off with cold sides because cold grease and oil are much more apparent and much less appetizing. By going cold, you’re more likely to get a lower-calorie, “relish-type” preparation, she says.
Spread some love
When it comes to toppings for your bread, potato pancakes, or sandwich, choose mustard. “Whether it’s spicy, smooth, or grainy, take advantage of mustard,” says Krieger. With 0 PointsPlus values, and almost 0 calories, mustard blows away butter (3 PointsPlus values per tablespoon) and sour cream (1 PointsPlus value per tablespoon).
Banish the salt shaker
“With cured vegetables and meats, you can pretty much bank on a high-sodium meal,” says Krieger. That can make you drink more (adding calories to your meal), and it’s a particular concern if you have high blood pressure, of course. You can’t eliminate the high sodium of sauerkraut or sausages, but you certainly should not be adding any yourself. It can be frightfully easy to hit your recommended daily max of sodium (2,300 milligram) halfway through your meal, without any help the salt shaker.
The best of the wursts
In casual German restaurants, including the beer halls that are seeing a resurgence in cities across the country, German wursts are among the most popular choice. Check out the Menu Decoder at right for a quick guide to choosing the sausage that suits your taste and your Plan.
“The result is a cuisine that is low in green vegetables and heavy in both carbohydrates and total fat,” says Sarah Krieger, MPH, RD, a former resident of Germany and spokesperson for the Academy of Nutrition and Dietetics.
The beige color palette of the traditional German table leaves no doubt that this cuisine is a carb-lover's dream — or nightmare. With foods that focus heavily on carbohydrates flavored with fat, German dining comes down mostly to portion control. However, you can make some smart decisions that will help trim PointsPlus® values while boosting nutrition.
Plan your carbs carefully
“Before you take your first bite, pick your poison,” says Sarah Krieger, MPH, RD, a former resident of Germany and spokesperson for the Academy of Nutrition and Dietetics. “There are pretzels, bread, dumplings and dough coming at you. If you’d rather have the dessert, you need to focus on the prize and pass on the earlier temptations,” she says.
Menu Decoder
Flammkuchen: A
German pizza.
Kartoffelpuffer: Potato pancakes.
Laugenbrezel: A large Bavarian pretzel.
Rösti: Large grated-potato pancake (originated in Switzerland).
Rouladen: A dish of thin-sliced beef rolled with bacon, onion and dill pickle.
Sauerbraten: Beef roast braised with vinegar.
Schinken: Specialty ham.
Speck: Bacon or bacon fat.
Wurst: Cured meats, usually a sausage. There are many varieties.
Kartoffelpuffer: Potato pancakes.
Laugenbrezel: A large Bavarian pretzel.
Rösti: Large grated-potato pancake (originated in Switzerland).
Rouladen: A dish of thin-sliced beef rolled with bacon, onion and dill pickle.
Sauerbraten: Beef roast braised with vinegar.
Schinken: Specialty ham.
Speck: Bacon or bacon fat.
Wurst: Cured meats, usually a sausage. There are many varieties.
- Bratwurst is a pale sausage of pork and beef blended with mild spices, often including garlic, marjoram or nutmeg, and grilled or pan-fried. Figure on at least 8 PointsPlus values each.
- Weisswurst has a smooth consistency from finely ground veal and pork, milk and eggs, and is boiled in water.
- Knackwurst (knockwurst) is a slightly smoked all-beef or beef-pork combo. A typical knackwurst has 7 PointsPlus values.
- Wienerwurst (saitenwurst) looks like a smallish, long skinny hot dog and is only 4 PointsPlus values.
- Chicken bratwurst is a far better choice than traditional pork: this brat typically has a PointsPlus value of 2.
- Krainerwurst is a smoked bratwurst that’s slightly smaller than the basic brat, has good snap and a PointsPlus value of 3.
While all varieties of bread have about 2 PointsPlus values per slice, they’re not nutritional equals. “Germans know how to make bread the right way,” says Krieger. Opt for the whole-grain rye breads, including dark, dense pumpernickel. Unlike nutritionally void white bread, these breads offer about 2 grams of fiber per slice, helping you feel full. And, recent studies suggest that grain fiber significantly reduces the risk of type 2 diabetes.
Choose cold over hot
Many German sides, including potato salad, sauerkraut and red cabbage, are served in both hot and cold versions. Always opt for the cold, advises Krieger. “Anything hot will have oil, bacon grease or other fat,” she says. This is harder to pull off with cold sides because cold grease and oil are much more apparent and much less appetizing. By going cold, you’re more likely to get a lower-calorie, “relish-type” preparation, she says.
Spread some love
When it comes to toppings for your bread, potato pancakes, or sandwich, choose mustard. “Whether it’s spicy, smooth, or grainy, take advantage of mustard,” says Krieger. With 0 PointsPlus values, and almost 0 calories, mustard blows away butter (3 PointsPlus values per tablespoon) and sour cream (1 PointsPlus value per tablespoon).
Banish the salt shaker
“With cured vegetables and meats, you can pretty much bank on a high-sodium meal,” says Krieger. That can make you drink more (adding calories to your meal), and it’s a particular concern if you have high blood pressure, of course. You can’t eliminate the high sodium of sauerkraut or sausages, but you certainly should not be adding any yourself. It can be frightfully easy to hit your recommended daily max of sodium (2,300 milligram) halfway through your meal, without any help the salt shaker.
The best of the wursts
In casual German restaurants, including the beer halls that are seeing a resurgence in cities across the country, German wursts are among the most popular choice. Check out the Menu Decoder at right for a quick guide to choosing the sausage that suits your taste and your Plan.
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Next Week's Meeting Topic: The
How-Tos of Habits
How can you stop a bad habit and
make a good behavior stick?
Member
Recipes
Crockpot German Pot Roast
1 (2 1/2 to 3 lb) boneless beef chuck roast
1 tbsp cooking oil
2 cups sliced carrots
2 cups chopped onions
2 celery ribs, sliced
3/4 cup chopped kosher dills
1/2 cup dry red wine or beef broth
1/3 cup German style mustard
1/2 tsp coarse grind black pepper
1/4 tsp ground cloves
2 bay leaves
2 tbsp flour
2 tbsp dry red wine or beef broth
Hot cooked spaetzle or cooked noodles
Snipped fresh parsley,(optional)
1. Trim fat from meat. If necessary cut roast to fit into a 3 1/2 or 4 quart slow cooker. In a large skillet brown the meat on all sides in hot oil. Drain fat.
2. In the slow cooker, combine the carrots, onions, celery and pickles. Place meat on top of vegetables.
In a small bowl combine the 1/2 cup red wine, the mustard, pepper, cloves and bay leaves.
Pour over meat and vegetables in slow cooker.
3. Cover and cook on LOW 8 to 10 hours or HIGH for
4 to 5 hours. Remove meat from cooker and place on a serving platter; cover with foil to keep warm.
FOR GRAVY-
Transfer vegetables and cooking liquid to a 2 quart sauce pan. Skim fat. Discard bay leaves.
1 (2 1/2 to 3 lb) boneless beef chuck roast
1 tbsp cooking oil
2 cups sliced carrots
2 cups chopped onions
2 celery ribs, sliced
3/4 cup chopped kosher dills
1/2 cup dry red wine or beef broth
1/3 cup German style mustard
1/2 tsp coarse grind black pepper
1/4 tsp ground cloves
2 bay leaves
2 tbsp flour
2 tbsp dry red wine or beef broth
Hot cooked spaetzle or cooked noodles
Snipped fresh parsley,(optional)
1. Trim fat from meat. If necessary cut roast to fit into a 3 1/2 or 4 quart slow cooker. In a large skillet brown the meat on all sides in hot oil. Drain fat.
2. In the slow cooker, combine the carrots, onions, celery and pickles. Place meat on top of vegetables.
In a small bowl combine the 1/2 cup red wine, the mustard, pepper, cloves and bay leaves.
Pour over meat and vegetables in slow cooker.
3. Cover and cook on LOW 8 to 10 hours or HIGH for
4 to 5 hours. Remove meat from cooker and place on a serving platter; cover with foil to keep warm.
FOR GRAVY-
Transfer vegetables and cooking liquid to a 2 quart sauce pan. Skim fat. Discard bay leaves.
In
a small bowl, stir together flour and the 2 tablespoons wine. Stir
into the mixture in saucepan.
Cook
and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute
more. Serve with vegetables, gravy and hot cooked spaetzle or noodles If
desired, sprinkle with parsley.
Weight Watchers Points Plus per serving =6
Yield: 8 servings
Nutrition Information Serving size= 1/8 of recipe
Weight Watchers Points Plus per serving =6
Yield: 8 servings
Nutrition Information Serving size= 1/8 of recipe
Soft
Pretzels (Recipe from Amber)
– makes
24
2 Points Plus
each
1/8 cup hot water
1 package active dry yeast
1 1/3 warm water
1/3 cup brown sugar
4+ cups flour
Coarse kosher salt
Baking soda
Butter or shortening (to generously grease cookie sheets)
In a large bowl mix together hot water and yeast
until the yeast dissolves. Stir in the warm water and brown sugar and stir until
the brown sugar dissolves.
Slowly add 4 cups of flour, stirring constantly.
Continue stirring until the mixture is smooth and does not stick to the sides of
the bowl.
Lightly flour counter. Dip your hands into extra
flour. Knead the dough until it is stretchy and smooth. (Push it down and away
from you with the palms of your hands, turning the dough as you
work)
Grease cookie sheets generously with butter or
shortening. Sprinkle greased cookie sheet(s) with kosher salt. Preheat oven to
475. (It is very important that you grease the cookie sheets very
well)
Using liquid measuring cup fill a large saucepan at
least 1/2 full of water. For each 1 cup of water, add 1 tbsp baking
soda.
Divide the dough into equal sized
pieces.
Using the following 4 steps shape each dough ball
into a pretzel shape…1). Roll the dough into a rope 14″ long and as thick as your
thumb. Bend the dough into a U shape. (if you have trouble rolling the dough
into a rope slightly wet your hands and try again).
2). Cross one end of the rope over the other one.
The ropes should cross about three inches from the tips.
3). Twist the crossed ends, making a full turn.
Fold the ends back, towards the middle of the U.
4). Open the ends slightly to form a pretzel shape.
Press the ends into the dough firmly.
Bring water into saucepan to a gentle boil (not to
many bubbles) Use pancake turner to lower each pretzel into the saucepan. Count
slowly to 30. Then lift the pretzel onto the greased and salted cookie sheet
(shaking off excess water back into the saucepan). Repeat until all the pretzels
are done.Sprinkle some kosher salt on top of the pretzels and put them
in preheated oven. Bake for 8 minutes or until the pretzels are
golden.Variation Recipes
Garlic Parmesan Pretzels Add 4-6 cloves pressed garlic and 2/3 cup Parmesan cheese into the liquid ingredients before adding the flour.Sun-dried Tomato and Basil Pretzels Add 4-6 chopped sun-dried tomatoes, 1 tsp basil and 2 tsp parm cheese to the liquid ingredients before adding in the flour
Garlic Parmesan Pretzels Add 4-6 cloves pressed garlic and 2/3 cup Parmesan cheese into the liquid ingredients before adding the flour.Sun-dried Tomato and Basil Pretzels Add 4-6 chopped sun-dried tomatoes, 1 tsp basil and 2 tsp parm cheese to the liquid ingredients before adding in the flour
Recipe notes
* You can make the dough up to 24 hours in advance, just cover the bowl and store in refrigerator.
* You can make the dough up to 24 hours in advance, just cover the bowl and store in refrigerator.
* These also freeze very well. Just pop them into
the microwave for a few seconds to reheat.
* This recipe will yield 20-24 shaped pretzels
depending on the size you make them.
*You can also make pretzel sticks with this recipe.
Instead of rolling dough into pretzel shapes just roll into 2-3″ long ropes a
little thicker than your thumb.Nutritional Information (please double check with your
ingredients and serving sizes – I use this recipe
calculator)
1 salt-free pretzel: 80.4 Calories, 0.3 g
Fat, 0.0 mg Cholesterol, 1.2 mg Sodium, 25.4 mg Potassium, 15.7 g Carbs, 1.5 g
Dietary Fiber, 1.7 g Sugar, 2.6 g Protein
Creamy Cauliflower
Soup
Servings: 4 servings Points+ 2 pts
Servings: 4 servings Points+ 2 pts
1 tbsp butter
1 tbsp unbleached flour (all purpose is fine too)
1 medium head cauliflower - chopped
1/2 cup chopped onions (Optional)
4 cups fat free chicken broth
salt and pepper to taste
In a medium saucepan, make a roux by melting the butter on low heat. Add flour and stir about 2 minutes.
Add chicken broth, onions and cauliflower and set heat to medium.
Cover and simmer until vegetables are tender (about 20 minutes.)
Puree with an immersion blender until smooth if desired.
Season with salt and
pepper.
Crockpot
Broccoli Cheese Soup
Makes 10 - 1 cup servings
WW Pts+: 3 per serving
14 oz. bag of frozen broccoli florets
1 small onion, chopped
3 cups water
3 cubes or teaspoons of chicken bouillon
1 can Campbell's Cheddar Cheese Soup (Healthy Request)
8 Oz. package Neufchatel cream cheese
1 cup skim milk
Salt and pepper to taste
WW Pts+: 3 per serving
14 oz. bag of frozen broccoli florets
1 small onion, chopped
3 cups water
3 cubes or teaspoons of chicken bouillon
1 can Campbell's Cheddar Cheese Soup (Healthy Request)
8 Oz. package Neufchatel cream cheese
1 cup skim milk
Salt and pepper to taste
Place broccoli and chopped onions into crock
pot
Heat water. When hot, add bouillon and mix to create
broth
Pour hot broth over broccoli and onions in crock
pot.
Add soup, 1/2 teas salt and a few shakes of black
pepper
Cook on high for and hour and a half or until onions are
cooked.
Turn heat to low and add cream cheese. Cook another half hour until
cheese has melted, stirring occasionally
Add milk and stir into soup mixture.
Cook an additional 10-15 minutes until heated
through.
Tip:
You can use 2 cans of chicken broth in place of the bouillon if preferred.
Adjust salt accordingly as the bouillon is usually saltier than the broth.
Also,
I found some of the broccoli florets a little too big for a soup spoon, so after
the soup had cooked 1/2 hour I spooned out the larger florets and cut into
smaller pieces.
Cheesy Twice Baked Potatoes
Recipe
2 large Idaho potatoes
1/4
cup fat-free sour cream
1/4
cup reduced fat crumbled blue cheese
1
tsp chopped fresh parsley
2
green onion stalks, finely chopped
1
tbsp Bacon Bits
salt
and pepper to taste
Preheat
oven to 400ºF.
Pierce
potatoes with fork. Bake until tender, 45-50 minutes.
Remove
from oven; let stand until cool enough to handle. Cut potatoes lengthwise, once.
With spoon, scoop out potato pulp, forming 4 shells.
Place
pulp in bowl; add sour cream, blue cheese, green onions, salt & pepper and
parsley. With fork,, mash until combined.
Spritz
potato shells with a bit of butter flavored, non-fat cooking spray, and then
sprinkle with a bit of salt and pepper.
Smooth
potato mixture into shells. Place on baking sheet and bake until heated through,
15 minutes
Top
with a bit more green onions, parsley and bacon bits.
Serving size is 1 potato half with topping mixture
Each serving = 3 Points +
Skinny Pumpkin Spice Snicker
Doodles
Skinnytaste.com
Servings: 42 • Siz e: 1 cookie Points+: 1 pts (3 pts+ for
2)
1/2 tsp baking soda
1/2 tsp cream of
tartar
1 cup sugar
1/4 cup butter,
softened
1 tbsp agave or
honey
1 tsp vanilla
1 large egg
3 tbsp sugar*
1 tbsp pumpkin
spice*
cooking spray
Preheat oven to 375°F. Line two baking sheets with
Silpat mats and spray with cooking spray.
Combine flour, baking soda, and cream of tartar in a
medium bowl, stirring with a whisk.
Combine 1 cup of sugar and butter in a large bowl; beat
with a mixer at medium speed until well blended. Add
the
agave, vanilla and egg; beat well. Gradually add the
flour mixture to the sugar mixture, beating just until
combined.
Cover and chill for 10
minutes.
In a medium bowl, combine 3 tbsp sugar with pumpkin pie
spice, stirring with a whisk to combine. With moist
hands,
shape dough into 42 (1- inch) balls. Roll balls in
sugar/pumpkin pie spice mixture.
Place balls 2 inches apart onto baking sheets and
slightly flatten with a fork.
Bake 375°F for 5- 7 minutes (cookies will be slightly
soft). Cool on baking sheets for 2 minutes. Remove from pans;
cool
completely on wire racks.
Enjoy!
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