Weekend Update

I will be teaching a cooking class this Saturday, Whole Foods, 10:00 a.m. to 12:30 pm. The name of the class is A Week’s Worth of Meals in One Evening. There is still time to sign up. You have to go to Learningexchange.com to register. After this class I will be taking the summer off from classes. I will spend my summer creating cooking classes, recipes and recording cooking dvd’s. I will be posting all summer, so keep on coming back. You can bet there will be many salads, grilled foods and easy light meals.

I have received some great tips and ideas and thought you would enjoy them. I have also listed some of the smoothie recipes I mentioned. First the smoothies:

VANILLA SMOOTHIE MIX:

Pina colada: 1 packet vanilla blended with 1/8 teaspoon coconut and rum extracts

1/3 cup crushed pineapple; 1 tbsp frozen lemonade, 8 oz water/ice = 3 Points

Vanilla Smoothie: 1 packet vanilla blended with ¾ cup sparkling soda, ¼ to 1/3 cup Plain Fat Free Yogurt, 5 or 10 ice cubes…Add frozen fruit, banana, strawberries, pineapple, mixed fruit frozen

JAVA SMOOTHIE: 1 packet vanilla blended with 1 cup sparkling soda;; ¼ to 1/3 cup plain fat free yogurt, 5 or 10 ice cubes, 2 tbsp Nescafe Ice Java

DREAMSICLE: 1 packet vanilla blended with 8ounces orange juice = 3 points

Or substitute 8 oz diet orange soda for orange juice = 1 point

ROOT BEER FLOAT: 1 packet vanilla blended with 8 ounces diet root beer/ice = 2 points

CAFÉ LATTE: 1 packet vanilla blended with 1 teaspoon instant coffee and 8 oz water/ice = 1 point.

VERY VANILLA: 1 packet vanilla blended with 1 vanilla bean and 8 oz water/ice = 1 point.

FRUITY SMOOTHIE: 1 packet vanilla with 1 cup frozen fruit (i.e. raspberries, strawberries, blueberries, etc) blended with 8 oz water/ice = 2 points

OREO: 1 packet vanilla smoothie, 8 oz fat free milk, 1 reduced fat Oreo cookie and ice. The Oreo cookie is 1 point so the total for the smoothie is 4 points.

BLIZZARD: 1 packet vanilla blended with 1 cup skim milk, 10 ice cubes…after blending add in your favorite 1 or 2 point bar, chopped up. Smoothie is 3 points plus however many points you add for a bar.

TROPICAL SMOOTHIE: 1 packet vanilla with 1/8 teaspoon rum extract5 and 1 frozen kiwi, 8 ounces of water/ice = 2 points value.

STRAWBERRY MILKSHAKE: 1 packet vanilla mix, 1 cup frozen strawberries, 1 cup skim milk, 5-10 ice cubes, Splenda to taste (2-3 packets) = 4 points.

CHOCOLATE SMOOTHIE MIX:

S’MORE BLIZZARD: 1 packet chocolate, 8 oz milk, 5-10 ice cubes, 1 S’more bar, blend all ingredients except bar – stir in chopped up bar and freeze for 30 minutes (or eat immediate) = 4 Points, 2 milk servings

MOUNDS BAR: 1 packet chocolate blended with 1/8 teaspoon coconut extract and 8 oz water/ice = 1 point.

ALMOND JOY: 1 packet Chocolate blended with 1/8 teaspoon coconut extract, 1/8 teaspoon almond extract, and 8 oz water/ice = 1 point.

MOCHA: 1 packet Chocolate blended with 1 teaspoon instant coffee and 8 oz water/ice = 1 point.

PEANUT BUTTER CUP: 1 packet chocolate blended with 1 tablespoon low fat peanut butter and 8 oz water/ice = 3 points.

CHUNKY MONKEY: 1 packet chocolate blended with ½ frozen banana and 8 oz water/ice = 2 points.

GRASSHOPPER: 1 packet chocolate blended with 1/8 teaspoon mint extract and 8 oz water/ice = 1 point.

FRUITY SMOOTHIE: 1 packet chocolate blended with 1 cup frozen fruit and 8 oz water/ice = 2 points.

COFFEE CARMEL MACCHIATO: 1 chocolate packet with 1 teaspoon instant coffee and 1 teaspoon vanilla extract and 1 tablespoon caramel topping and 8 oz water/ice = 2 points.

PUDDINGS/SMOOTHIES

Use 1 cup water and whip up a smoothie in the blender. Add ½ packet of fat free sugar free pudding mix and whip it until thick to make a rich drink. Use the whole package of pudding and add ¼ cup water and eat it like pudding. The pack of pudding is 2 points, smoothie 1 or 2 depending on flavor. Fun combos: white chocolate pudding and./or pistachio with vanilla smoothie; chocolate fudge with chocolate smoothie and butterscotch with caramel cappuccino.

JELLO AND SMOOTHIE

Dissolve lemon or orange jello in ¼ cup boiling water. Add it to ¾ cup warm water and orange smoothie and mix. A Warm smoothie drink.

You can also use any flavor jello dissolved in ½ cup boiling water and mixed with 1 cup fat free yogurt to make a rich satisfying drink. Good for the nails and bones. You can use strawberry yogurt with strawberry jeoo, orange with orange, peach with peach or plain or vanilla with whater.

Use sugar free soda instead of water to make a smoothie root beer with vanilla, cream soda with chocolate or vanilla, orange or lemon lime with orange.

Make a chocolate smoothie using yogurt instead of milk and add 1 smart ones fudge bar broken into pieces.

Make a strawberry cheesecake:

Combine in blender

¼ cup cold water

1 packet unflavored or strawberry gelatin

Let stand 1 minute and add ¼ cup boiling water blend for 8 seconds add:

½ cup reduced fat (part skim) ricotta cheese

1 envelope WW vanilla smoothie

½ cup skim milk

1 tablespoon Splenda blend 10 seconds

Add 3 ice cubes one at a time, process for 10 seconds after each. Pour into container and chill 1 hour.

STRABERRY GLAZE:

Combine 1 cup strawberries, 2 packets splenda; 2 tablespoons cold water. Simmer 3 minutes. Combine 1 ½ teaspoons cold water and 1 teaspoon cornstarch and add to mixture and simmer 2 minutes. Cool and pour over cheesecake. Serves 1 for 5 points. Or 2 for 2.5 points each

CHOCOLATE MOUSSE DESSERT

¼ cup cold water

1 packet unflavored gelatin

combine in blender, process for 5 seconds, let stand 1 minute.

ADD ¼ cup boiling water, process for 5 seconds;

ADD: 1 envolope chocolate smoothie; ½ cup skim milk; 2 packets splenda; ½ cup fat free ricotta or cottage cheese; process for 10 seconds;

add 3 ice cubes one at a time process for 10 seconds, after each.

DIVIDE evenly between 2 dishes and chill 1 hour; top with 1 tablespoon cool whip; 2 servings = 2.5 points.

REMEMBER: IT’S GOOD TO GET ALL YOUR DIARY IN DAILY!!

HG ALERT!!! Problems for Praeger... This is from Donna”

It's a very sad day here at Hungry Girl. We recently learned that Dr. Praeger's California Veggie Burger, a patty very near and dear to our hearts, may in fact contain more fat and calories than the nutrition label claims. In two independent tests, the burgers were found to have approximately twice the fat, and a significant number of calories (20-30%) more than the doc's label states. Since the discovery was made, the company has been ordered to remove their American Heart Association endorsement from all boxes. Dr. Praeger's says the fat content has gone up temporarily due to the water levels in the vegetables. So what steps will be taken next? The burgers will be re-formulated and re-tested. Our advice? Know what you're getting into...and when dealing with any of Doc P's products, play it safe and blot the excess oil off of the item before eating (we've noticed the greasiness and fear that some of their other products may have more fat than what's listed, too). More details on this as they become available...

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same."

A couple of weeks ago at your Monday morning meeting we all were talking about having to have the mind set to begin or stick with our weight loss/healthy eating program. I think about this quote while at the gym, but it just doesn't apply to just physical strengh. It's mental strengh as well. The quote originally came from a writer, Carlos Castaneda (1925-1998).

This is from me, Suzanne

FAT REPLACEMENT

Fruit purees can be used successfully to replace some of the fat in baked goods. Drained applesauce, strained baby food fruit or a puree of prunes and water all work well. You can also use a puree of water and any dried fruit, such as dried apples, apricots or peaches. The quickest option: a product called fruit puree fat replacement, carred in most of the grocery stores. It’s a combination of pureed fruits and lecithin, a natural emulsifier found in corn, soybeans and egg yolks. Baby pureed prunes also works well.

A HOMEMADE FAT REPLACEMENT: Cut 2 apples and 2 pears into chunks and place in a saucepan with 2/3 cup wqter and 1 tablespoon each lemon juice and lecithin granules (this is available in health food stores or in the Health Food Grocery Section of your local grocery store. Bring to a simmer, cover and cook 40 minutes, mashing occasionally. Press through a sieve or food mill. Refrigerate up to 5 days or freeze up to 6 months. To use, substitute fat replacement for about two-thirds of the total amount of oil, butter, or shortening in baked goods, adding 1 to 2 tablespoons canola oil. For example to replace 1 stick (1/2 cup) bugtter, use 5 tablespoons fat replacement and 2 tablespoons oil. makes about 3 1/2 cups.

OR YOU CAN MAKE THE PRUNE PUREE: Puree 1/2 cup pitted prunes (or equal jounts of prunes and dried apples) and 1/4 cup water in a blender or processor until smooth. The dark color and strong flavor of this fat replacement make it best suited to chocolate based or heavily spiced baded goods. To replace 1 stick (1/2 cup) bugtter, use 1/3 cup prune puree. Makes about 2/3 cup.

REMEMBER: This is for baked goods.

I also thought that you might want to know what the different oils available taste like and how to best use them. Here’s a list that I’m sure will give you that information.

ALMOND: Toasted almond flavor; breaks down with heat; best used in dressings, cold desserts.

AVOCADO: Rich, buttery flavor; breaks down with heat. Good in dressings, sauces

CANOLA: Flavorless; light yellow color; fairly high smoke point (435 deg); best in dressings sauteing, light frying

CORN: Mild flaor; yellow color; fairly low smoke point (410 deb), best in dressings, sauteing, light frying.

GRAPESEED: Mild flavor; high smoke point (445 deg); best in dressings, sauteing, frying

HAZELNUT: Aromatic hazelnut flavor; breaks down with heat. Best in dressings, sauces, baking.

OLIVE: Mild to rich olive flavor; pale yellow to deep green color; fairly low smoke point (410 deg); best in dressings, sauteing, light frying.

PEANUT: Neutral flavor; golden color; high smoke point (450 deg), best in stir-frying, sauteing.

PUMPKIN: Roasted pumpkin seed flavor; green color; breaks down with heat. Best in dressings, sauces.

SAFFLOWER: Mild flavor; light texture; high smoke point (450 deg). Best in sauteing, frying.

SESAME(TOASTED): Strolng, nutty flavor; breaks down with heat. Best in dressings, sauces.

SOYBEAN: Light in flavor and color; breaks down with heat. Best in sauteing, frying.

SUNFLOWER: Light in flavor and color; breaks down with heat. Best in dressings, sauteing.

WALNUT: Rich walnut flavor; amber color; breaks down with heat. Best in dressings, sauces, baking.

STORING OILS: for the longest storage, keep all oils, once opened, in the refrigerator, including olive and canola oils, but especially fragile nut oils, macadamia nut, almond, etc. The cool temperature may make the oil solid or cloudy. If this happens, bring the oil to room temperature and it will become clear again.

Look for unpleasant sharp ordors or if it tastes bitter. This is not a good oil. throw it away.

HEALTHY SUBSTITUTIONS FOR OIL:

1/2 CUP OIL: 1/2 cup fat free chicken broth (for salad dressings & marinades)

1/4 cup unsweetened applesauce + 1/4 cup buttermilk (for baking)

1/2 cup unsweetened applesauce or baby food prunes (for baking)

1/3 cup vinegar + 1/4 cup fat free chicken broth + 1/4 cup pineapple juice + 2 tbsp sgtrong flavored oil (to make 1 cup salad dressing or marinade)

1/2 CUP MARGARINE OR BUTTER (1 STICK): 1/2 cup unsweetened applesauce for baking.

1 CUP BUTTER:

7/8 cup vegetable oil

1/4 cup unsweetened applesauce + 1/4 cup bugttermilk (for baking)

1/2 cup baby food prunes (for baking)

1/2 cup marshmallow creme (for frostings and fillings)