Please come see the Indigo Girls on Saturday, April 24, 2010 at the Buskirk-Chumley in Bloomington, IN!

http://www.indigogirls.com/

The Hummus Awaits!

Apple Hummus

2 cans of garbanzo beans

1 apple - peeled and chopped

1/3 c lemon juice

1/4 c creamy peanut butter

1/2 tsp apple pie spice

1/8 tsp cayenne

5 TBSP water (or mix of water & apple juice)



Pour all the ingredients into a food processor or blender and puree.

Thanks Patt!


Homemade Tahini Free Hummus
(was so good and easy to make) - Serves 6:



Ingredients:

* 2 15 oz cans of Chickpeas, drained and rinsed

* 1/2 tsp of salt

* Juice from one lemon

* 2 garlic cloves or 1/4 tsp of garlic powder

* 1 TBSP of olive oil

* 1 TBSP of sesame oil

* 1 teaspoon ground cumin



Directions:

1. Drain and rinse beans.

2. Blend beans, along with the other ingredients.

3. Process in food processor until the mixture is smooth.

4. Add water until the desired consistency is reached if needed.

5. Adjust seasonings along with more cumin, lemon juice, salt and pepper if needed. Chili powder or red pepper flakes is also a nice addition to this if you want it spicy.

Loved this, from recipezaar.com

Thanks Rae!

Spinach Bean Soup

Saturday, I soaked a bowl of Great Northern Beans, I didn't measure.  Sunday, I cooked them.  Yesterday, I made Spinach Bean Soup.  It needs a little umph, but it is good, and colorful!

2 t canola oil

1 onion, chopped

4 carrots, peeled, sliced in half and chopped

3-4 ribs celery, chopped

1 zucchini, cut in quarters and chopped

1 can diced tomatoes (I used Italian)

3 C cooked Great Northern Beans

1 bag chopped frozen spinach, thawed and slightly drained

1-2 C low-sodium veggie broth (I used Trader Joe's)

kosher salt and pepper to taste

Dried Basil to taste

dash cayenne

Saute onion in oil until slightly soft.  Add carrot and celery, saute for about 5 minutes.  Add zucchini and cook for a minute or two.  Add remaining ingredients and enough water to give soup consistency you prefer.  You can do more broth if you like.  I wanted to control the sodium, so I used broth and water.  Simmer on low for about 20-30 minutes.  Don't let veggies get too soft.  Everything is cooked, you just want to marry flavors and bring it to temp.

The whole recipe is only 14 pernts!  And you can get 6 good sized servings!

Oh, and I stuck to my S'Bux plan, even though the mini pastry items are 3, not one.  I got the mini scone as the vanilla flavor went with the Skinny Vanilla Latte.  I was all set for one, and he gave me three.  I gave 2 away!

Starbucks shockers!

I was emailed a coupon for a free pastry at S’bux with the purchase of a drink. The free pastry day is tomorrow, Tuesday, March 23, 2010. Check out www.starbucks.com for more info and a coupon. I joked with the coworker that sent this to me, but I am interested in S’bux and something free, of course. Who doesn’t love free? What did I find as a WW looking at the menu? Some shockers to say the least! Here is a rundown of the light options that aren’t so light! Keep in mind, I am researching first the options that seem the lowest pernts and the best choice on WW. The shocker is some of the seemingly unhealthy choices are lower pernt.

Lowfat Red Raspberry Muffin 7 pernts

Apple Bran Muffin 7 pernts

Asiago bagel 6 pernts - no cream cheese

Plain Bagel 6 pernts – no cream cheese

8 Grain roll 7 pernts

Multi Grain bagel 6 pernts – no cream cheese

Reduced Fat Cinnamon Swirl Coffee Cake 7 pernts

Reduced Fat Very Berry Coffee Cake 7 pernts

Outrageous Oatmeal Cookie 8 pernts

Zucchini Walnut Muffin 12 pernts

Okay, so I figured the last two weren't low pernt, but the stats are suprising.



What did I find as good buys?

Blueberry Oat Bar 5 pernts

Chocolate Mini Sparkle Doughnut 3 pernts (Probably the size we should be eating anyway)

Petite Vanilla Bean Scone 3 pernts



Of course, if you have the pernts available, the bagels aren’t bad. But, if I have to buy a drink to get a free pastry, I do not wish to spend 6 pernts. So, I think my order will be a choc mini sparkle doughnut and an Iced Skinny Flavored Latte (Sugar Free syrup) for 2 pernts. Sounds good to me for a treat!

Meg's Weight Watchers version of "Irish Colcannon"

I am Irish, but know nothing of my heritage.  I wanted to celebrate St. Patrick's Day this year with food.  I admit, I miss the typical corned dish of St. Paddy's Day.  But, I found a dish that will be in me repertoire for years to come, and not consumed solely on St. Paddy's Day!  Here is my version of Colcannon, veggied up so better on the WW plan.

Irish Colcannon

1.5 lbs red potatoes, washed and diced 490 cals, .7 fat, 11.6 fiber


1 T oil 119 cals, 13.5 fat

1 onion, chopped 46 cal, .1 fat 1.5 fiber

1 bunch ramps, whites only, chopped 54 cals, .3 fat, 1.6 fiber (leek data from calorie king - 1 leek)

2 cloves garlic, minced 9 cals, .1 fiber

1/2 large head organic cabbage, small chop 218 cals, .9 fat. 18.2 fiber

1 head organic kale, wshed, drained and small chop 100 cals, 1.4 fat, 4 fiber

1/2 C light soymilk 35 cals, 1 fat, .5 fiber

1/4 C light non-hydrogenated margarine 150 cals, 15 fat

salt and pepper to taste



Cover potatoes with just enough water to cover. Bring to a boil, salt water and reduce to medium low, cover and simmer until fork tender.

While potatoes are cooking, saute onion, leek, and garlic in oil on medium for about 5 minutes, until softened. Add cabbage and kale, salt and pepper. Stir until it starts to soften, cover and cook on medium low heat for about 10 minutes, until softened.



Drain cooked potatoes, add soymilk (warm if eating right away) and margarine. Mash with a potato masher. Add in cabbage mixture and stir.



Whole recipe data

1221 cals

33 fat (32.9)

37.5 fiber



Data for non-zero point ingredients, whole recipe

794 cals

30.2 fat

12.1fiber



Oh my gosh, so good!  I don't count pernts for zero point veggies.  I am losing weight that way, and I am okay with that!

I also made a yummy green juice to celebrate.  It had:

1 organic granny smith apple
1 organic anjou pear
1/2 organic lime, peeled
1  orange (only non-green ingredient)
2" or so peeled ginger
1/2 small cucumber, peeled

Yum!  I so miss fresh juices.

So, I was able to celebrate St. Paddy's Day, stayed on plan, and didn't consume any icky green beer.  Ick!  Eew!

Week 1 weigh in at last weeks meeting netted a 1.4 # loss.  My goal, 10/10/10 to be down 30 pounds released.  I will be happy with more, but I won't beat myself up if I lose less.  I rejoined meetings on 3/10/10.  10/10/10 just has a nice ring to it!

I have been gone for a while!  So sorry!  I am down 14 pounds, I have gained a few back, but only a few.  I am currently working on creating, and stickign to a food plan.  Here is my next weeks plan!

TH 2/25


BF: Spinach rice Casserole and MSF sausage
L: BBQ Lentils with veggie meatloaf
D: etouffee

FR 2/26

BF: Spinach rice Casserole
L: Veggie meatloaf with etouffee
D: BBQ Lentils and cheddar biscuit

SAT 2/27

BF: English Muffin sammie
L: BBQ Lentils
D: Vegan Alfredo with pasta & veggies

Cooking: Vegan Alfredo Sauce and pasta

SUN 2/28

BF: Four Seasons with parents
L: BBQ Lentils
D: Vegan Alfredo with pasta & veggies

Cooking: Impossibly Easy Cheeseburger Pie, PEANUT BUTTER PASTA

MON 3/1

BF: Cereal & soymilk
L: Vegan Alfredo with pasta & veggies
D: Cheeseburger Pie

TUES 3/2

BF: Egg Muffin
L: Cheeseburger Pie
D: PB Pasta

WED 3/3

BF: Cereal & Soymilk
L: PB Pasta
D: Cheeseburger Pie

Of course, all of these are WWized and Veggieized recipes.

BBQ Lentils


Serves 4

Ingredients

1 cup green or red lentils

1 cup barbecue sauce

1 tablespoon brown sugar or honey

1 garlic clove, crushed

1 cup brown rice
1 large yellow or green zucchini

2 to 3 tablespoons shredded or grated Parmesan cheese

Directions

1. In a medium saucepan, bring 1 cup of lentils, 3 cups of water and a dash of salt to a boil. Simmer for 20 minutes or until the lentils are soft. Once cooked, drain any excess water from the lentils. Mix in the barbecue sauce, brown sugar or honey, and the crushed garlic. Simmer for 4 to 5 minutes.

2. Meanwhile, in another saucepan, cook 1 cup of brown rice according to package instructions.

3. Slice the squash into 1/4-inch rounds and place in a microwave-safe bowl. Cover with plastic wrap and microwave for 4 to 5 minutes or until squash is opaque. Drain excess water and sprinkle the cheese over the hot squash. Serve over rice with squash Parmesan on the side.

Peanut Butter Pasta


Adapted from The Garden of Vegan

Makes 2-3 servings.

Dry pasta (enough for 2 people)

1/4 cup natural peanut butter

1/4 cup hot water

1/4 cup soy milk or coconut milk (or more water)

1 tbsp soy sauce

1 tsp steak sauce or vegan worcestershire sauce

4 cloves garlic, minced

1/4 tsp cayenne (more if you like it spicy)

1/2 tsp salt

1/2 tsp black pepper

3-4 cups veggies (broccoli, bell peppers, edamame, carrots, peas, corn, etc), cut into bite size pieces

1/2 cup chopped nuts (optional)

Cook the pasta. While the pasta is cooking, whisk together the peanut butter, hot water, and milk (soy, coconut, rice - if using) until smooth. Stir in the soy sauce, steak sauce/worcestershire, garlic, cayenne, salt and pepper. When pasta is almost done, add vegetables and cook for another couple of minutes. Drain and return to pot. Pour in the peanut sauce and toss well. Garnish with chopped nuts, if using.

Impossibly Easy Cheeseburger Pie


Get all the great taste of a cheeseburger magically baked in a pie.

Prep Time: 15 min

Total Time: 40 min

Makes: 6 servings

1 pkg Morningstar Farms Crumbles

1 large onion, chopped (1 cup)

1/2 teaspoon salt

1 cup shredded Cheddar cheese (4 oz)

1/2 cup Original Bisquick® mix (using Aldis Fit & Active mix)

1 cup milk

2 eggs

Total Time: 10 min

1. Heat oven to 400°F. Spray 9-inch glass pie plate with cooking spray.

2. In 10-inch skillet, cook crumbles and onion over medium heat 8 to 10 minutes, stirring occasionally, until cooked through; drain. Stir in salt. Spread in pie plate. Sprinkle with cheese.

3. In small bowl, stir remaining ingredients with fork or wire whisk until blended. Pour into pie plate.

4. Bake about 25 minutes or until knife inserted in center comes out clean.

Veggie "Meat" Loaf


By Joanie Fuson

Nutritional information

Calories: 309.4

Sodium: 1,624 mg

Fat: 5.2 g

Carbs: 51.6 g

Fiber: 6.8 g

This was on the Indystar website a couple weeks ago.  It says it serves 4, but you can easily get 8 or more servings!  It's good on bread with light mayo too, like a cold meatloaf sandwich of my youth!


Ingredients

1 tablespoon canola oil, plus more for the pan

1 3/4 cups vegetable stock

4 teaspoons vegan Worcestershire sauce

3 teaspoons hickory liquid smoke

2 cups textured vegetable protein (TVP)

1/2 cup diced red onion

1/4 cup diced red or green bell pepper

1 cup quick oats

1 3/4 cups ketchup

2 tablespoons vital wheat gluten

1/4 teaspoon each sea salt, pepper

1/4 teaspoon garlic powder



Directions

1. Preheat oven to 375 degrees. Grease a loaf pan or baking sheet. Bring stock, 2 teaspoons Worcestershire sauce and 2 teaspoons liquid smoke to low boil in pan. Add TVP, stir, let sit 5 minutes.

2. Warm 1 tablespoon canola oil in saucepan. Add onion and bell pepper and saute for 2 minutes. Put onion mixture, rehydrated TVP, oats, 11/4 cup ketchup, wheat gluten, salt, black pepper, garlic powder, 2 teaspoons Worcestershire sauce and 1 teaspoon liquid smoke in a large bowl. Stir until combined.

3. Put the mixture into a prepared pan or shape it into a loaf and place it on a greased baking sheet. Bake for 40 minutes. Add the remaining 1/2 cup ketchup to the top of the loaf and bake for an additional 15 minutes. Remove from oven, let cool for 5 minutes and serve warm.

Plateaus

Do you feel stuck? Is the newness of your weight loss regimen wearing down? Are you tired of counting, buying “diet” food? Are the cravings getting stronger and more intense? Has the scale slowed down or come to a screeching halt?

This week, we are going to discuss plateaus in weight loss. According to Weightlossforall.com, ”While you lose weight, you likely are cutting back on your calories. Although calorie-cutting helps you lose more pounds, it also can decrease your metabolism.” Livestrong.com goes on to include how exercise can be a factor in plateaus. “Once your body becomes too accustomed to a particular type of exercise, your muscles adapt and you will not lose as many calories.” So, according to this, we have to watch our calories, but adjust as we go and we have to keep increasing our workouts. Fun!



Plateaus happen. Your body has to adjust, much like your mind has to adjust to the physical changes taking place with your body. You will be getting compliments. One thing I have learned with my own journey that applies to many of us, if you have fought your weight for a period of time, the compliments are hard to take at first. Weight is often a barrier to physical contact or to make us invisible. I remember when I was first at goal in 2004, wearing more girly clothes that fit, I would have the door held open for me almost everywhere. It was always men and I always wondered what sick intentions they had going through their minds. I had to realize, hey they see an attractive woman and are being courteous. But, since I was heavy for so long and hadn’t had such attention, it was odd and uncomfortable for quite some time. Until my mind realized that I deserved such attention. Of course, everyone of every size deserves such chivalry, but sadly it isn’t always expressed.



How can you break a plateau in weight loss? Well, first you have to know what you are consuming to know if changes need to be made to your food. You can’t know what you are doing if you can’t look at what you are doing. In other words, track your food. Get a journal and write about your emotions, or at least your food consumption. If you have fallen into a rut of eating the same foods as they have become easy and give you more time in your schedule, find new foods. I have come to the realization that your metabolism slows down if you eat the same things all the time. Your body no longer has to think. It stands to reason that if your body gets ‘bored’ with a workout regimen that stays the same, it will do the same with regimented and similar food consumption. If your activity is becoming routine, switch it up. Now is a great time of year to get some new workout dvds. There are sales galore now. This is the time of year to get workout materials. And you may even want to get different clothes to wear during your workout. You may be bored with the same workout outfits and not even realize it.



Celebrate your successes! You won’t want to keep going if you aren’t giving yourself enough credit for all that you have accomplished. Remember this thought, what would you say to your best friend? Would you tell her to give up? Would you tell her she deserves to not lose? Would you tell her to eat whatever she wants? No. But I bet those thoughts go through your mind. Recognize and reward your successes, just not with food.



I have said it before, but I think it bears repeating. Look online for new websites and recipes. Switch up your food. You will enjoy the new tastes and your body will enjoy the new nutritional variance. And you will enjoy the scale the following week.



If you take any medicine, you may want to look at the side effects for weight gain. You may also have lost enough that your body needs less. Contact your doctor if you have any concerns. You will also get a boost if you make an appointment and your doctor congratulates you on your weight loss and efforts!



And lastly, realize that your body can plateau for no reason at all. It’s cruel, but it’s true!



My week was very inactive. I had 2 asthma attacks and felt like crud Tuesday through Sunday. I also started taking prednisone. Lovely! I worked out only Monday and was happy to see that despite being laid up quite a bit, I still lost .5 pounds! So, I am proud that I didn’t eat my sickness, which has been a pattern most of my life. I stuck to my program, but didn’t track. I am back on that wagon today. I am ravenous, as the prednisone is kicking in. But, I only take it through Wednesday, so hopefully that urge will calm. I am now down 11 pounds in the month of January. I am happy with that. And, I will be happy if I go to a more appropriate number of .5-2 pounds per week.



Here are my January and February pictures side by side. I can see some changes! Yay!