The couscous is like a sponge so this is a great place to add in extra flavour. Options could be adding in a teaspoon of liquors like creme de menthe, Grand Marnier, etc.
Ingredients
1/3 cup water
1/4 cup couscous
1 pkt Gregs instant banana pudding
2 cups of trim milk
1 banana, finely sliced
1 cup strawberries, sliced
Method
Bring the water to the boil. Add the couscous, cover and remove from the heat. Allow to stand for 5 minutes to allow the couscous to absorb all the water. Fluff with a fork.
Whisk the instant banana pudding with the milk and put in the fridge for 5-10 minutes. Add the couscous to the milk pudding and combine.
In a glass layer banana pudding, sliced bananas, banana pudding, strawberries and banana pudding. Serve topped with strawberries and a balsamic vinegar reduction.
Wednesday, October 25, 2006
Tuesday, October 24, 2006
Target One Achieved
You will note from the chart in the upper right hand corner, (Right Click, Select View for a better view) that I have reached my first goal. Actually I am 200 grams off but since Wednesday is a day off and my "Weigh-in Day".
Now I willnhave to select another target and continue on. I can see where I went wrong over the last weekend and probably gained but given the circumstances it was acceptable and I figured it would be the outcome.
So what is my secret? Well about 4 years ago I started Weight Watchers and I was the same sort of weight I am now, and for 6 months I went hard out and lost the best part of 28 kilos. Nice. Then I decided I could take on the world and looked for another challenge.
I found that challenge in my smoking, got hypnotised and quit. Sucess after twenty years and I remember the week after I had quit I was at Moore Wilsons in the city and I got a hankering for Burger King down the road. I went and had a BK Whopper and it had never tasted so good. So I had another combo and went back for a third. Now, remember I had had no fat in my diet for 6 months and I staggered out into the street and promptly threw up in the gutter clutching a parking meter for support. Not a good look.
And then I find I had two promlems. Instead of smoking I would have another nibble and the food, shit it was tasting good. So I gave myself over to cooking some good food for two years, which became three years and treats became the norm and chocolate a staple. So back to my starting weight. And now here I am, and all it comes down to is developing the correct strategies and coping with triggers from there. In another posting I will discuss my personal strategies in more depth.
Good luck
Now I willnhave to select another target and continue on. I can see where I went wrong over the last weekend and probably gained but given the circumstances it was acceptable and I figured it would be the outcome.
So what is my secret? Well about 4 years ago I started Weight Watchers and I was the same sort of weight I am now, and for 6 months I went hard out and lost the best part of 28 kilos. Nice. Then I decided I could take on the world and looked for another challenge.
I found that challenge in my smoking, got hypnotised and quit. Sucess after twenty years and I remember the week after I had quit I was at Moore Wilsons in the city and I got a hankering for Burger King down the road. I went and had a BK Whopper and it had never tasted so good. So I had another combo and went back for a third. Now, remember I had had no fat in my diet for 6 months and I staggered out into the street and promptly threw up in the gutter clutching a parking meter for support. Not a good look.
And then I find I had two promlems. Instead of smoking I would have another nibble and the food, shit it was tasting good. So I gave myself over to cooking some good food for two years, which became three years and treats became the norm and chocolate a staple. So back to my starting weight. And now here I am, and all it comes down to is developing the correct strategies and coping with triggers from there. In another posting I will discuss my personal strategies in more depth.
Good luck
Friday, October 13, 2006
Homemade Ginger Beer
Ingredients
9 litres boiling water
2 lemons thinly sliced
1/4 teaspoon cream of tartar
800 grams sugar
60 grams of ginger, grated
1/2 teaspoon yeast
Boil the water in a stainless steel or enamel pot. Add all remaining
ingredients except the yeast. Simmer 20 minutes. Cool to lukewarm and taste.
Add more ginger for a livelier flavour.
Dissolve yeast in one cup of the mixture and stir back in. Cover and allow to
ferment 34-36 hours at 65-70F, i.e. mix it in the morning and bottle the next
evening. When a slight white skin of foam appears on the top of the brew it is
ready to bottle.
Siphon or pour into sterlized bottles removing any lemon slices. After capping
age the bottles upright for one week at 60-65F then store in the refrigerator o
r
basement cool room below 60F. NB: This cool
storage is very important.
- - - - - - - - - - - - - - - - - -
NOTES :
Instead of sliced lemons you may use 4 tbsp. lemon juice. Instead of chopped
ginger you may use 4 tsp. powdered ginger.
The resulting beverage was very fizzy and seemed to become more fizzy the longe
r
it
was stored. Our supply was gone in a month and by the end the caps were almost
removing themselves from the bottles!
9 litres boiling water
2 lemons thinly sliced
1/4 teaspoon cream of tartar
800 grams sugar
60 grams of ginger, grated
1/2 teaspoon yeast
Boil the water in a stainless steel or enamel pot. Add all remaining
ingredients except the yeast. Simmer 20 minutes. Cool to lukewarm and taste.
Add more ginger for a livelier flavour.
Dissolve yeast in one cup of the mixture and stir back in. Cover and allow to
ferment 34-36 hours at 65-70F, i.e. mix it in the morning and bottle the next
evening. When a slight white skin of foam appears on the top of the brew it is
ready to bottle.
Siphon or pour into sterlized bottles removing any lemon slices. After capping
age the bottles upright for one week at 60-65F then store in the refrigerator o
r
basement cool room below 60F. NB: This cool
storage is very important.
- - - - - - - - - - - - - - - - - -
NOTES :
Instead of sliced lemons you may use 4 tbsp. lemon juice. Instead of chopped
ginger you may use 4 tsp. powdered ginger.
The resulting beverage was very fizzy and seemed to become more fizzy the longe
r
it
was stored. Our supply was gone in a month and by the end the caps were almost
removing themselves from the bottles!
Thursday, October 12, 2006
Roasted Corn Salad - 3 points
Serves 4. This recipe came from the 3fatchicks.com website.
Ingredients
6 ears of corn
1 tablespoon bran oil divided
2 tablespoons white balsamic vinegar
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup chopped seeded tomato (i prefer peeled as well)
1/2 cup chopped red bell pepper
1/2 cup chopped green onions
Method
Preheat the oven to 180 degC.
Roast ears of corn tossed in 1 teaspoon of the oil in the oven for about 20 minutes until starting to brown. Remove from oven and allow to cool.
Combine remaining oil, vinegar, mustard, salt and black pepper in a bowl. Slice the corn kernals from the ears and add to the dressing, stirring well. Add in the tomato, pepper and green onions. Serve warm at room temperature.
Ingredients
6 ears of corn
1 tablespoon bran oil divided
2 tablespoons white balsamic vinegar
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup chopped seeded tomato (i prefer peeled as well)
1/2 cup chopped red bell pepper
1/2 cup chopped green onions
Method
Preheat the oven to 180 degC.
Roast ears of corn tossed in 1 teaspoon of the oil in the oven for about 20 minutes until starting to brown. Remove from oven and allow to cool.
Combine remaining oil, vinegar, mustard, salt and black pepper in a bowl. Slice the corn kernals from the ears and add to the dressing, stirring well. Add in the tomato, pepper and green onions. Serve warm at room temperature.
Tuesday, October 10, 2006
Vege Burgers - 2 points
Ingredients
1 tablespoon bran oil, divided
1/4 cup minced onions
1/4 cup minced bell peppers
1/4 cup minced carrot
1/4 cup minced celery
2/3 cup drained Cannellini canned beans
1 egg beaten
1/3 cup seasoned dry bread crumbs
Method
Heat one teaspoon of the oil in a skillet and add the onion, peppers, carrot and celery. Cook over medium heat for 1 minute until the vegetables are soft and the moisture has evaporated. Set aside to cool.
In a seperate bowl mash the beans with a fork.Stir in the egg. Add the vegetables and the breadcrumbs and mix to combine. Shape into 4 patties.
Chill the patties in the fridge for 20 minutes. Heat remaining oil in the skillet and cook over medium heat until browned.
1 tablespoon bran oil, divided
1/4 cup minced onions
1/4 cup minced bell peppers
1/4 cup minced carrot
1/4 cup minced celery
2/3 cup drained Cannellini canned beans
1 egg beaten
1/3 cup seasoned dry bread crumbs
Method
Heat one teaspoon of the oil in a skillet and add the onion, peppers, carrot and celery. Cook over medium heat for 1 minute until the vegetables are soft and the moisture has evaporated. Set aside to cool.
In a seperate bowl mash the beans with a fork.Stir in the egg. Add the vegetables and the breadcrumbs and mix to combine. Shape into 4 patties.
Chill the patties in the fridge for 20 minutes. Heat remaining oil in the skillet and cook over medium heat until browned.
Kathy's Vegetable Lagagne - 12 points total
I got this off the recipezaar website. Most of the ingredients in their natural state will hold a lot of water that will be released during the cooking process. I strongly suggest roasting or broiling them prior to assembly to release some of that moisture. Otherwise the addition of some sheets of lasagne pasta would help to soak up that liquid.
Ingredients
1 large eggplant, peled, thinly sliced
3 small zuchinni, thinly sliced
3 small yellow squash, thinly sliced
1 medium red pepper
250 grams frozen spinach, defrosted and moisture squeezed
450 grams low fat cottage cheese
1 cup fat free mozarella cheese
Sauce
600 grams can tomato sauce
180 grams tin tomato paste
salt and pepper to taste
dried herbs such as thyme, basil, oregano, onion and garlic powder to taste.
Method
Pre heat oven to 180 degC.
For the sauce, put all the ingredients in a heavy based saucepan and cook over medium- ow heat for 20 minutes, stirring occassionally. Remove from heat when done.
In a 20 x 30 lasagne pan, layer, 1/3 eggplant, 1/2 cottage cheese, 1/2 zuchinni, 1/2 squash, 1/2 spinach, 1/3 remaining sauce. Repeat layers until finished. Top with remaining eggplant and sauce.
Cover with foil and bake 45 to 50 minutes or until cooked. Remove foil and sprinkle with cheese and bake until cheese is melted. Remove fom the oven and sit for 10 minutes. Serve with a salad.
Ingredients
1 large eggplant, peled, thinly sliced
3 small zuchinni, thinly sliced
3 small yellow squash, thinly sliced
1 medium red pepper
250 grams frozen spinach, defrosted and moisture squeezed
450 grams low fat cottage cheese
1 cup fat free mozarella cheese
Sauce
600 grams can tomato sauce
180 grams tin tomato paste
salt and pepper to taste
dried herbs such as thyme, basil, oregano, onion and garlic powder to taste.
Method
Pre heat oven to 180 degC.
For the sauce, put all the ingredients in a heavy based saucepan and cook over medium- ow heat for 20 minutes, stirring occassionally. Remove from heat when done.
In a 20 x 30 lasagne pan, layer, 1/3 eggplant, 1/2 cottage cheese, 1/2 zuchinni, 1/2 squash, 1/2 spinach, 1/3 remaining sauce. Repeat layers until finished. Top with remaining eggplant and sauce.
Cover with foil and bake 45 to 50 minutes or until cooked. Remove foil and sprinkle with cheese and bake until cheese is melted. Remove fom the oven and sit for 10 minutes. Serve with a salad.
Monday, October 09, 2006
Grilled Stuffed Pears - 3 points
Ingredients
1 medium pear, very ripe
1 tablespoon honey
6 hazlenuts, peeled, coasrely chopped
2 tablespoons uncooked old fashioned oats
1 teaspoon butter
4 teaspoon brown sugar
2 tablespoon pear nectar
Method
Preheat grill
Peel, halve and core pear. Cut a small slice off the round ed side of each pear half so halves will stand on grill. Set pear halves on grill, flat side down; brush with honey. Grill 10 minutes on each side, occassionally brushing with honey.
While pears are grilling, make the filling. In a small pan stir together hazlenuts and oats over a medium heat until lightly toasted. Stir in butter until it melts. Remove from the heat, stir in sugar and nectar.
When pears are hot and tender, spoon filling into centres and serve
1 medium pear, very ripe
1 tablespoon honey
6 hazlenuts, peeled, coasrely chopped
2 tablespoons uncooked old fashioned oats
1 teaspoon butter
4 teaspoon brown sugar
2 tablespoon pear nectar
Method
Preheat grill
Peel, halve and core pear. Cut a small slice off the round ed side of each pear half so halves will stand on grill. Set pear halves on grill, flat side down; brush with honey. Grill 10 minutes on each side, occassionally brushing with honey.
While pears are grilling, make the filling. In a small pan stir together hazlenuts and oats over a medium heat until lightly toasted. Stir in butter until it melts. Remove from the heat, stir in sugar and nectar.
When pears are hot and tender, spoon filling into centres and serve
Sunday, October 08, 2006
Oven Fried Sesame Chicken - 4 points
Ingredients
4 chicken thighs
2 tablespoons soy sauce
1 minced garlic clove
3 tablespoons sesame seeds
3 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
Method
Preheat oven to 180 degC. In a bowl mix the soy sauce and minced garlic. Add the chicken, tuning once and remove. In a zip-lock bag, mix well the sesame seeds, flour, salt and pepper. Add the chicken, coating well.
Roast for 25-30 minutes or until thighs are done.
4 chicken thighs
2 tablespoons soy sauce
1 minced garlic clove
3 tablespoons sesame seeds
3 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
Method
Preheat oven to 180 degC. In a bowl mix the soy sauce and minced garlic. Add the chicken, tuning once and remove. In a zip-lock bag, mix well the sesame seeds, flour, salt and pepper. Add the chicken, coating well.
Roast for 25-30 minutes or until thighs are done.
Tuesday, October 03, 2006
Lemon and Vanilla Panna Cotta - 2 points
Ingredients
1 envelope unflavoured gelatin
2 cups 2% milk
2 tablespoons 2% milk
1/2 cup sugar
2 teaspoon vanilla
2 1/4 cups plain fat-free yogurt
1 teaspoon lemon juice
Fruit topping
1 cups rasperries
2 cups mixed strawberries or blueberries
2 peaches peeled, thinly sliced
2 teaspoons sugar
1 teaspoon lemon juice
1 teaspoon lemon zest
Sprinkle gelatin over 2 tablespoons milk in a soft bowl. Let softebn for 5 minutes.
Place remaining 2 cups of milk, sugar and vanilla in a saucepan. Bring to a simmer and remove pan from the heat.
Add gelatine mixture to saucepan and stir until dissolved.
Place yogurt in a medium bowl, whisk until smooth. Gradually whisk milk mixture and lemon zest into yogurt.
Pour mixture into 8 150 mls ramekins. Chill until set, about 4 hours.
Toss fruit together and refrigerate until needed.
To remove from ramekins, run sharp knife around egdes; invert on to plate. Top with fruit and serve.
1 envelope unflavoured gelatin
2 cups 2% milk
2 tablespoons 2% milk
1/2 cup sugar
2 teaspoon vanilla
2 1/4 cups plain fat-free yogurt
1 teaspoon lemon juice
Fruit topping
1 cups rasperries
2 cups mixed strawberries or blueberries
2 peaches peeled, thinly sliced
2 teaspoons sugar
1 teaspoon lemon juice
1 teaspoon lemon zest
Sprinkle gelatin over 2 tablespoons milk in a soft bowl. Let softebn for 5 minutes.
Place remaining 2 cups of milk, sugar and vanilla in a saucepan. Bring to a simmer and remove pan from the heat.
Add gelatine mixture to saucepan and stir until dissolved.
Place yogurt in a medium bowl, whisk until smooth. Gradually whisk milk mixture and lemon zest into yogurt.
Pour mixture into 8 150 mls ramekins. Chill until set, about 4 hours.
Toss fruit together and refrigerate until needed.
To remove from ramekins, run sharp knife around egdes; invert on to plate. Top with fruit and serve.
Crockpot Chicken Vindaloo - 5 Points
Ingredients
1 medium onion
300 grams potato, peeled and medium cubed
400 grams chicken breasts, skinned, medium cubed
1/2 teaspoon salt
350 mls chicken stock
1-3 teaspoons Thai red curry (to taste)
1 1/2 teaspoons curry powder
450 grams frozen vegetables like cauliflower, brocolli, carrots
1/2 cups reduced fat coconut milk
Method
In single layers, place onion, potatoes and chicken in a 5-6 litre slow cooker. Sprinkle with salt.
Combine the broth, curry paste, and curry powder in a medium bowl; pour over the chicken and vegetables. Cover and cook until the chicken and potatoes are fork tender, 4-5 hours on high or 8-10 hours on low.
About 35 minutes before cooking is done, stir the broccoli, cauliflower, carrots, and coconut milk into the slow cooker. Cover and cook on high until vegetables are crisp tender, about 30 minutes.
1 medium onion
300 grams potato, peeled and medium cubed
400 grams chicken breasts, skinned, medium cubed
1/2 teaspoon salt
350 mls chicken stock
1-3 teaspoons Thai red curry (to taste)
1 1/2 teaspoons curry powder
450 grams frozen vegetables like cauliflower, brocolli, carrots
1/2 cups reduced fat coconut milk
Method
In single layers, place onion, potatoes and chicken in a 5-6 litre slow cooker. Sprinkle with salt.
Combine the broth, curry paste, and curry powder in a medium bowl; pour over the chicken and vegetables. Cover and cook until the chicken and potatoes are fork tender, 4-5 hours on high or 8-10 hours on low.
About 35 minutes before cooking is done, stir the broccoli, cauliflower, carrots, and coconut milk into the slow cooker. Cover and cook on high until vegetables are crisp tender, about 30 minutes.
Weight Watchers Warm Apple Pie - 4 points
Serves 8
Ingredients
1 cup all-purpose flour
2 tsp sugar
3 Tbsp reduced-calorie margarine, chilled and cut up
2 Tbsp water, or more if necessary
4 medium apple(s), McIntosh, peeled and thinly sliced
1/4 cup sugar
1 Tbsp cornstarch
1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats
5 Tbsp all-purpose flour
2 Tbsp sugar
2 Tbsp reduced-calorie margarine, melted
Method
Preheat oven to 200 degC.
To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a large bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with your fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the bottom and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.
To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss to coat apples. Arrange mixture in prepared piecrust.
# To make the topping, combine oats, 5 tablespoons of flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples.
# Bake until apples are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes before slicing into 8 pieces.
Ingredients
1 cup all-purpose flour
2 tsp sugar
3 Tbsp reduced-calorie margarine, chilled and cut up
2 Tbsp water, or more if necessary
4 medium apple(s), McIntosh, peeled and thinly sliced
1/4 cup sugar
1 Tbsp cornstarch
1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats
5 Tbsp all-purpose flour
2 Tbsp sugar
2 Tbsp reduced-calorie margarine, melted
Method
Preheat oven to 200 degC.
To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a large bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with your fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the bottom and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.
To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss to coat apples. Arrange mixture in prepared piecrust.
# To make the topping, combine oats, 5 tablespoons of flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples.
# Bake until apples are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes before slicing into 8 pieces.
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