Pretty in Pink Pick-Me-Up

I put this together after our morning run... it is a perfect after-workout snack... hydration, protein, and some natural sugar.  And very pretty, too.

Pretty in Pink Pick-Me-Up
Makes 1 serving

• 1/2 medium banana
• 4 medium strawberries
• 1/2 cup vanilla unsweetened Almond Breeze
• 1/2 pkt Splenda (optional)

1. Cut up fruit and put into a tall container.
2. Add the milk and sweetener, if using.
3. Whizz with immersion blender till smooth.
4. Pour into drinking glass and serve.

Per serving.
Weight Watchers P+ = 2.
Calories 89; Protein 1g; Carbohydrate 18g; Fat 2g; Fibre 3g

Printable Recipe

Creamy and Cold Cucumber and Avocado Soup

Some time ago, a friend directed me to Gwyneth Paltrow's blog GOOP.  I found this Cucumber and Avocado Soup there.  I love it.  It is very rich, very tangy, very creamy... much like a smoothie, but I do eat it from a bowl, with a spoon, savoring every mouthful.  It makes a lovely first course for lunch or a summer dinner.

If I don't happen to have fresh limes on hand, I use about 1 ounce of bottled juice and omit the zest.  It is almost as tasty.

And, if you use a long English cucumber, you don't need to peel or seed it. 

Cucumber and Avocado Soup
Makes 2 servings

• 1 medium lime
• approximately 1 cup cucumber, peeled and seeded, roughly chopped
• 1 medium avocado, peeled and roughly chopped
• Dash of salt

1. Remove the zest from the lime and set aside.
2. Blend lime juice, cucumber, and avocado together until totally creamy and smooth.
3. Place in bowl and sprinkle with lime zest and salt.

Per serving. 

Weight Watchers P+ = 3. 
Calories 117; Protein 2g; Carbohydrate 10g; Fat 9g; Fibre 4g.

A few simple ingredients... 

Become a creamy, delicious first course... all blended together with zest on top.



Printable Recipe

Jewels in the Vegetable Crown

Grilled vegetables turn any meal into a feast.  Almost any kind of vegetable that you cook can be grilled on a barbecue.  Some take longer than others so it is best to combine like textures where possible.

This recipe is very simple, using only red, green, yellow and orange bell peppers, along with sweet white onions and olive oil.

Grilled Bell Peppers with Onions
Makes 2 servings

• 1 small pepper of each of the 4 colors
• 1/4 large white onion, sliced into rings
• non-stick spray
• 1-1/2 to 2 tsp olive oil
• dashes of salt, pepper, dried oregano

1. Clean the peppers and cut into chunks.
2. Slice the onion into rings about 1/4 inch thick.
3. Cover grill pan with foil and coat with non-stick spray.
4. Place the veggies on the grill pan and spray the tops with olive oil.
5. Sprinkle salt, pepper, and dried orgeno on the top.
6. Preheat the barbecue, then place the panful of veggies on the heat.  Close the lid and cook for about 10 to 12 minutes on low to medium-low heat.
7. Lift the lid and turn the veggies over on the pan, with a pair of tongs.  Close the lid and cook another 8 to 10 minutes.
8. Turn off the heat and leave for about 5 minutes.
9. Remove cooked veggies from the pan and plate them alongside your entree.

Per serving.
Weight Watchers P+ = 1.
Calories 119; Protein 3g; Carbohydrate 19g; Fat 5g; Fibre 4g.

Prepare the vegetables, place on a grill pan, spritz with oil and season.

Cook on the barbecue approximately 20 minutes.

Allow to cool slightly before removing from pan.

Dressing up a serving of rotini with sundried tomato pesto and parmesan cheese.

Printable Recipe

Salmon and Potato Cakes with Horseradish Sauce

Recipes for salmon and potato cakes are plentiful.  This particular one is my own, based on several ideas I have come across.  I think it works best with cold, leftover mashed potatoes.  If you are going to cook potatoes in order to make these cakes, make sure you refrigerate them for a couple of hours before using them.

I have calculated the points values for the cakes and the sauce separately, and then together.

Salmon and Potato Cakes
Makes 2 servings of 2 cakes each

• 1 can salmon (approx. 7 ounces)
• 1-1/2 cups cold mashed potatoes
• 1 egg white
• 2 green onions, thinly sliced
• Dashes of salt, pepper, dried parsley

1. Drain salmon and break into chunks.  Discard skin and bones or mix into meat.  Set aside.
2. Mix potatoes with egg whites and parsley until smooth and well-combined.
3. Gently fold salmon and green onions into the mixture.
4. Divide mixture into fourths; form 4 patties, and saute 2-3 minutes on each side, or until golden brown, in a pan coated with non-stick spray.
5. Serve with Horseradish Sauce, if desired.

Horseradish Sauce
Makes 2 servings

• 1/4 cup fat free mayonnaise
• 1/4 cup plain fat free yogurt
• 1 Tbs horseradish
• Dashes of salt, pepper, dried dill weed

1. Combine all ingredients and spoon over Salmon and Potato Cakes.

Per Serving, cakes only.
Weight Watchers P+ = 7.
Calories ; Protein 20g; Carbohydrate 24g; Fat 11g; Fibre 2g.

Per Serving, sauce only.
Weight Watchers P+ = 1.
Calories ; Protein 1g; Carbohydrate 9g; Fat 0g; Fibre 0g.

Per Serving, cakes and sauce.
Weight Watchers P+ = 8.
Calories 334; Protein 21g; Carbohydrate 33g; Fat 11g; Fibre 3g.

Note:
The add'l gram of Fibre in the combined calculation comes from rounding.

Printable Recipe

Colorful, Crunchy, Couscous Confetti Salad

This is such a satisfying and nutritious meal... and so colorful, too.  Use any combination of bell peppers you like, the more colors, the better.  The couscous can be prepared using the dashboard method for ease of preparation.  Or, if you prefer, you can cook it and then leave it to cool.

Couscous Confetti Salad
Makes 2 servings

• 1/2 cup dry whole wheat couscous
• 1 cup chicken broth
• 2 cups chopped bell peppers
• 1/2 cup sliced and slivered cucumber
• 1/4 cup chopped onion
• 1 cup romano beans (sub any kind you like)
• 2 cups roughly torn spinach leaves
• Dash of oregano 

Dressing

• 2 cloves garlic, peeled and minced
• 2 tsp olive oil
• 4 tsp white balsamic vinegar
• 1 tsp lemon juice 

1. Prepare couscous in the chicken broth, either by cooking for 5 minutes, or by leaving on the counter for a couple of hours.
2. Into a large bowl, place the peppers, cucumber, onion, beans and couscous.  Mix well.
3. In a small bowl, blend the dressing ingredients, and then add to the salad in the large bowl  Stir well.
4. Place the torn spinach leaves on two plates.  Divide the salad and pile on top of the spinach leaves.  Sprinkle with oregano.

Per serving.
Weight Watchers P+ = 8.
Calories 330; Protein 15g; Carbohydrate 58g; Fat 6g; Fibre 10g

Printable Recipe

Veggie-ful Omelet

An omelet with lots of vegetables in it is a welcome meal at any time of the day.  Low in carbs, it is full of protein and vitamins, and rich with important minerals... filling and tasty, too.  This recipe can easily be halved for a single serving.

Veggie-ful Omelet
Makes 2 servings

• 2 large eggs
• 3/4 cup egg whites
• 1/4 cup red bell pepper, chopped
• 1/4 cup green bell pepper, chopped
• 1/8 cup onion, chopped
• 1 medium tomato, chopped
• 1 handful fresh spinach leaves
• dashes of basil, oregano, salt, and pepper

1. Spritz a non-stick fry pan lightly with oil and set over low heat.
2. Add the peppers and onion.  Saute, stirring occasionally, till softened, about 7 or 8 minutes.
3. Add the tomato, and sprinkle with basil and oregano.  Stir and cook about 2 more minutes.
4. Cut the spinach leaves and distribute over the other veggies in the pan.
5. Meanwhile, crack the eggs and place into a small bowl with the egg whites.  Beat till slightly foamy.
6. Drizzle the egg mixture over the vegetables in the fry pan.  Sprinkle with salt and pepper.
7. Cover the pan and leave till the eggs are set, approximately 7 or 8 minutes.  You may lift the lid occasionally to have a peek.
8. When the eggs are cooked, remove the lid and set aside.
9. Divide the omelet in half.  For each half, flip one side over the other.
10. Remove to a plate and serve.

Per serving.
Weight Watchers P+ = 3.
Calories 137; Protein 16g; Carbohydrate 5; Fat 5g; Fibre 1g.

Saute the peppers and onions til softened.

Add the tomato and the herbs and cook a few minutes more.

Evenly distribute the spinach pieces over the other veggies.

Crack the eggs into a small bowl with the egg whites.

Beat till foamy.

Pour the egg mixture over the vegetables, season, then cover.

The eggs will still be somewhat shiny when cooked.

Divide in half.  Flip each half onto itself.

Printable Recipe

Pork Tenderloin and Rice Salad

This salad was borne of the need to use up some leftover BBQ'd pork tenderloin.  It is a nice dinner salad on a warm evening.  Spring Mix was used here for the greens base, but spinach leaves or Romaine lettuce would work well, too.

Pork Tenderloin and Rice Salad
Makes 2 servings

• 1/2 cup raw brown rice
• 6 ounces cooked por tenderloin
• 1/c cup cucumber, sliced and slivered
• 1/8 cup onion, chopped
• 1/2 small red bell pepper, chopped
• 1 navel orange, peeled and chopped
• zest from the orange peel

Dressing

• 1 tsp dark sesame oil
• 2 Tbs soy sauce, reduced sodium
• 1 Tbs rice or sushi vinegar
• 2 tsp grated ginger root
• 1 garlic clove, peeled and minced
• 1 pkt Splenda

1. Cook the rice according to package directions and then set aside to cool.
2. Cut the pork into thin slices, then cut cross-wise into slivers.
3. Place cooled rice and pork into a large bowl.
4. Add the cucumber, onion, bell pepper, orange, and orange zest, and stir altogether to blend.
5. Place the dressing ingredients in a small bowl and mix well.  Pour over the salad ingredients in the large bowl, and mix.
6. Divide and serve over fresh greens. 

Per serving.
Weight Watchers P+ = 10.
Calories 393; Protein 30g; Carbohydrate 51g;  Fat 9g; Fibre 4g

Stir the greens into the salad before eating.

Printable Recipe

Low Fat 'Faux' Hummus

There are lots of ways to put together a bean dip that tastes similar to hummus, and keep the fat content to a minimum. Here is one of my favorites.  I call it 'faux' because there is no tahini paste involved.

Low Fat 'Faux' Hummus
Makes about 1-1/2 cups

• 1 cup canned chickpeas, drained and rinsed
• 1/2 cup Balkan style fat free plain yogurt
• 2 cloves garlic, peeled and minced
• 1 Tbs lemon juice
• dashes of salt, pepper, and cumin

1. Blend all ingredients till the mixture is the texture you like.  I prefer it a bit chunky.

Per 1/4 cup serving.
Weight Watchers P+ = 1.
Calories 46; Protein 3g; Carbohydrate 7g;  Fat 1g; Fibre 1g

Printable Recipe

Dark Chocolate Peanut Buttery Oat Mounds

I wanted to have something today with both chocolate and peanut butter, that didn't involve hundreds of calories, so I whipped up these bites.  I am using Better 'N Peanut Butter in this version.

 I know that most people would use real peanut butter so I pointed the recipe with that as well, and I am pretty sure that fat free or 1% milk would work too, instead of the Almond Breeze I am using.

Dark Chocolate Peanut Buttery Oat Mounds
Makes 8 servings, 1 mound each

• 4 Tbs dark semi-sweet chocolate chips
• 2 Tbs vanilla unsweetened Almond Breeze
• 2 Tbs Better 'N Peanut Butter
• 3/4 cup old-fashioned rolled oats

1. Place the peanut butter, milk, and chocolate chips in a saucepan; cook over low heat until chips melt.  Keep stirring and watch that it doesn't burn.  It will take 3 or 4 minutes.
2. Remove from heat and stir in the oats.
3. Drop 8 mounds on a wax paper-lined baking sheet; let set in refrigerator at  least 20 minutes before serving.  The longer they are left, the better they will set.

Per serving.
Weight Watchers P+ = 2.
Calories 59; Protein 2g; Carbohydrate 9g; Fat 2g; Fibre 1g

Per serving, prepared with real peanut butter instead of Better 'N Peanut Butter.
Weight Watchers P+ = 2.
Calories 70; Protein 2g; Carbohydrate 8g; Fat 3g; Fibre 1g

Printable Recipe

Sunshine Salad

The sun was shining so brilliantly this morning, I was inspired to come up with something orange-flavored and colorful for our lunch today.  I call it Sunshine Salad. 

Sunshine Salad
Makes 2 servings

• 1 cup garbanzo beans
• 1 navel orange, peeled and sliced
• 2 medium carrots, chopped
• 1 small red bell pepper, seeded and chopped
• 2 Tbs chopped onion
• 1/2 cup of cucumber, sliced thinly and slivered

Dressing

• 2 tsp olive oil
• 1 tsp mustard
• 2 Tbs apple cider vinegar
• 1 tsp honey
• heavy dashes of salt, cinnamon, and cumin 

1. Mix all salad ingredients together in a large bowl.
2. Mix the dressing ingredients together in a separate, small bowl.  Then pour over the salad ingredients and stir to blend.
3. Refrigerate for about an hour.
4. Divide into 2 bowls to serve.

Most of the salad ingredients are zero point veggies and fruit.  The beans must be counted, of course, along with the dressing ingredients.

Per serving, without zero point vegetables and fruit.
Weight Watchers P+ = 4.
Calories 159; Protein 6g; Carbohydrate 21g; Fat 6g; Fibre 4g

If you put all the ingredients into the Recipe Builder on the Weight Watcher web site, it will take all of the ingredients into the equation to calculate the P+ values, so I have done that as well.

Per serving, all ingredients.
Weight Watchers P+ = 6.
Calories 231; Protein 7g; Carbohydrate 39g; Fat 6g; Fibre 8g

 Printable Recipe

Pumpkin Pancakes

We just about always have pancakes for breakfast on Saturday mornings.  The Pancake King prepares them from a mix he likes, and they are delicious.

When we want to have them for dinner, which we do from time to time, I like to make them, and am always on the lookout for a new method or recipe.  I came up with this when I had some pumpkin on hand to use up.  You could use canned pumpkin if you don't have fresh on hand.



Pumpkin Pancakes
Makes 5 servings of 2 cakes per serving

• 1 cup white flour
• ¼ cup brown sugar
• 1 ½ tsp baking powder
• ½ tsp salt
• ½ tsp cinnamon
• ½ tsp ginger
• ¼ tsp nutmeg
• 1 cup fat free milk
• 1 egg
• 1 Tbs canola oil
• 1/3 cup pureed cooked pumpkin

1. Combine dry ingredients
2. Combine wet ingedients
3. Mix wet and dry…
4. Use ¼ cup measure to make 10 cakes in the usual method.

Per serving.
Weight Watchers P+ = 5.
Calories 186; Protein 5g; Carbohydrate 32g; Fat 4g; Fibre 1g.

The leftovers should be refrigerated or frozen and can easily be reheated.

Printable Recipe

Berry-ful Bliss!

This recipe meets all my basic food requirements.

It is delicious.

It is pretty.

It is nutritious.

It includes my favorite food groups...  strawberries, chocolate and nuts!

I call it Berry-ful Bliss.

Berry-ful Bliss
Makes 1 serving

• 4 large strawberries, sliced
• 1 Tbs Nutella
• 1 Tbs sliced almonds (1/4 ounce) 

1. Arrange the strawberries in a serving dish.
2. Place the Nutella in a small microwavable container.  Melt on reduced power.  Watch that it doesn't burn.
3. Drizzle the Nutella over the strawberries and top with the almonds. 

Per serving.

Weight Watchers P+ = 4.
Calories 165; Protein 3g; Carbohydrate 18g; Fat 10g; Fibre 4g.

Start with delicious ingredients.

Put the strawberry slices into a pretty dish... this is a martini glass.

If the Nutella is thicker than you would like, add a bit of milk to thin it.

Prepare to be wowed!  And make one for a friend, too.

Printable Recipe

Strawberry Spree!

I do love fresh, juicy strawberries and I am always so happy when they show up in our local markets.  This morning I picked up a 2-pound container full of luscious, ripe berries, and could hardly wait to get home and start making this salad for lunch.

Strawberry Spinach Salad
Makes 1 serving

• 1-1/2 cups fresh spinach leaves, washed and torn
• 3 large strawberries, sliced
• 1 thin slice of onion
• 1 medium button mushroom, sliced
• 1 Tbs sliced almonds (1/4 ounce)
• 1 Tbs real crumbled bacon bits
• 2 Tbs fat free red raspberry vinaigrette

1. Place the spinach leaves on a large plate.
2. Add the next 5 ingredients and mix.
3. Drizzle dressing over the top.

Per serving.
Weight Watchers P+ = 4.
Calories 137; Protein 7g; Carbohydrate 16g; Fat 6g; Fibre 4g

Printable Recipe

A Promise Kept

I promised The Captain that I would bake cookies today... and I nearly forgot.  When I realized that the afternoon was almost gone, I went looking for something new and quick to make up for my lack of attention.

I found this recipe in the current Thifty Foods flyer and it looked like it would fill the bill.  And it certainly did, very nicely.  Chocolate chip cookies are not The Captain's favorite, but the dried cranberries took the focus off the chocolate chips, and pair very well with them.  That being said, I only used 1/2 cup of chips instead of the 3/4 cup that the recipe calls for.

Raisins or other dried fruit would be good as well.  And butterscotch or peanut butter or even white chocolate chips would work really nicely with the dried cranberries, I think.



Cranberry Chocolate Chip Cookies
Makes 24 cookies

• 1-1/4 cups all-purpose flour
• 1/2 tsp baking soda
• 1/2 cup semi-sweet chocolate chips
• 3/4 cup dried cranberries
• 1/2 cup butter, at room temperature
• 3/4 cup packed golden brown sugar
• 1 tsp pure vanilla extract
• 2 large eggs

1. Place an oven rack in the middle position.
2. Preheat the oven to 325° F.
3. Line 2 large baking sheets with parchment paper.
4. Place the flour and baking soda in a bowl and whisk to combine; stir in the chocolate chips and cranberries.
5. In another bowl, beat the butter, sugar and vanilla until well combined and lightened. Beat in the eggs, one at a time.
6. Add the flour mixture and mix until just combined.
7. Drop 2 Tbsp. amounts of the dough on the baking sheets, spacing them about 3 inches apart.
8. Press pieces of dough into 1/2" thick discs.
9. Bake the cookies, one sheet at a time, for 15 minutes, until light golden.

Per cookie.
Weight Watchers P+ = 4.
Calories 126; Protein 2g; Carbohydrate 18g; Fat 6g; Fibre 1g

Printable Recipe

Mediterranean Pasta Salad

Lately The Captain has been asking for a tuna and pasta salad.  I came up with this as a one dish dinner - it has protein, healthy oils, lots of vitamins, and fibre, too.  It is delicious and colorful, too.  

Mediterranean Pasta Salad
Makes 2 servings

• 4 ounces rotini or pasta of choice
• 12 raw green string beans, washed and ends removed
• 120g tuna (drained solids from 170g can), approx 4 ounces
• 1/2 cup artichoke hearts, roughly chopped
• 1/2 cup sliced black olives
• 1 tomato, roughly chopped, or several halved grape tomatoes
• 1/4 cup onion, chopped
• 2 Tbs lemon juice
• 2 tsp olive oil
• 1 garlic clove, minced
• salt and pepper to taste

1. Cook pasta to al dente, drain, rinse,  and refrigerate for at least an hour. 
2. In medium saucepan, bring about 1 cup of water to a boil.  Add green beans and cook for one minute.  Remove immediately from heat, drain and rinse under cold water to stop cooking.  (This is called blanching - it doesn't quite cook them but does bring out the color)
3. Remove beans from sauce pan and cut them into pieces about 1 inch long.
4. In large bowl mix tuna, artichoke hearts, olives, tomato, onion, and green beans.  Stir gently to mix.  Add pasta to mixture and stir again.
5. In a small bowl, mix the lemon juice, olive oil and minced garlic.  Stir to blend, then pour over contents of large bowl.  Stir again.
6. Divide mixture between 2 bowls or plates, and season with salt and pepper.

Per serving.
Weight Watchers P+ = 10.
Calories 388; Protein 25g; Carbohydrate 56g; Fat 10g; Fibre 9g.

Printable Recipe

Get out the Chopsticks!

We love to have a big bowl of cold Asian Salad for dinner.  The ingredients vary from time to time, depending on what is in the fridge, but part of the enjoyment is seeing what combinations we can come up with.  This is more of a method than an actual recipe.

For 2 servings, I use about 4 cups of raw, chopped and shredded vegetables, 4 ounces of protein, about 2 cups of cooked noodles, and 1/2 cup of  Hoisin Sauce Salad Dressing.

Sometimes I sprinkle a few nuts on the top... cashews, peanuts, or even slivered almonds work very nicely and add flavor and even more crunch.

I like to have a variety of colors and textures so I use such things as shredded cabbage, colorful bell peppers, onions, carrots, zucchini, snow peas, broccoli, celery, water chestnuts... anything that is crunchy and colorful.  I usually chop some and shred some.

For the protein, I normally use pork, or chicken, or prawns, but chunks of tofu or shelled edamame would be nice, if you don't want meat.  The Kirkland canned chicken works very well in this dish, and thawed, frozen prawns, leftover pork tenderloin, or even roast beef are very handy and delicious, too.

I think that the best noodle shape for this dish is long and thin, such as spaghettini, baked ramen, soba noodles, or even rice noodles.   The Captain likes it broken up a bit so the pieces aren't too long to pick up with chop sticks.

This Hoisin Sauce Salad Dressing Recipe makes about 1/2 cup, and is just the right amount to cover 2 large dinner salads.  It was given to me by a Weight Watchers buddy some time ago, and we enjoy it often.

Hoisin Sauce Salad Dressing
For 2 servings

• 3 Tbs hoisin sauce
• 3 Tbs rice vinegar
• 2 tsp sesame oil
• 1 tsp honey or sugar
• 1 tsp soy sauce
• 2 tsp fresh ginger, grated
• 2 cloves garlic, minced 

1. Mix all ingredients in small bowl and set aside.

Per serving.

Weight Watchers P+ = 2.
Calories 80; Protein 1g; Carbohydrate 18g; Fat g; Fibre g.

Todaty, for 2 dinner salads, I used the following ingredients:

• 2 bunches baby bok choy, roughly sliced
• 1 medium green bell pepper, chopped
• 1 large carrot, shredded
• 1/2 cup onion, chopped
• 10 snow peas, cut into 1-inch lengths
• 1/2 small green zucchini, chopped
• 8 ounces cooked chicken breast, chopped roughly
• 2 cups cooked ramen-style noodles
• 1/2 cup Hoisin Sauce Salad Dressing

1. Place all the vegetables, noodles and chicken in a large bowl.  Stir to blend.
2. Pour the dressing over the top and blend well.
3. Divide and serve in 2 bowls or on large plates. 

Don't forget the chopsticks.

The Weight Watchers P+ value of your dinner is going to depend on the protein and noodles you choose.  I estimate it will be about 10 P+, including the dressing.

I used to peel and chop ginger root before The Captain found this tiny grater.  It does a great job and fits nicely into a drawer.

The veggies are mixed.

 All ready to go.  Where are those chopsticks?

Printable Recipe/Dressing Only

Nutritious and Delicious Quinoa Salad

I put together this salad today because I was quite hungry and wanted something filling.  It is a meal unto itself and has very good nutritional value... quinoa is a complete protein; the almonds are a good source of calcium and healthy fats, the fruit offers lots of vitamins and fibre, and it is all just plain delicious.  I served it with fat free raspberry vinaigrette drizzled over the top.

This is really just an idea... feel free to use you own favorite fruit and nuts.

Quinoa Fruit and Nut Salad
Makes 2 servings

• 1/2 cup quinoa
• 1 apple, cored and chopped
• 1 cup canned peaches, drained anc cut into chunks
• 1/2 ounce slivered almonds
• 1/4 cup dried cranberries
• dash of cinnamon

1. Place 1/2 cup quinoa and 1 cup water in saucepan.  Bring to boil then reduce and simmer for 15 minutes.  Turn off heat and leave for 5 minutes longer. 
2. Remove the cooked quinoa from the pan and place in bowl.
3. Add the chopped apple and peach chunks.  Mix gently to blend.
4. Divide between 2 bowls.  Add half the almonds and half the cranberries and a dash of cinnamon to each bowl.
5. Top with your favorite 'sweetish' dressing if you want, or eat just as is.

Each serving is about 1-3/4 to 2 cups.
Per serving, approximately without dressing.
Weight Watchers P+ = 9.
Calories 339; Protein 7; Carbohydrate 64g; Fat 7g; Fibre 8g

Printable Recipe

An Old Childhood Favorite

The Captain and I both recall this dish from our childhoods... and our Mothers made it in a very similar fashion - mine used canned peas and his used frozen.

I have decreased the amount of butter that they used, I am sure, but it remains comfort food just the same, and we like to have it from time to time, especially on a rainy day.

Creamed Salmon on Toast
Makes 2 servings

• 2 tsp butter
• 2 Tbs white flour
• 1 cup fat free milk
• 1/4 cup chopped onion
• 1 can (213g) salmon, drained
• 1 cup peas (frozen or canned, drained)
• salt and pepper, to taste
• 4 slices bread of choice, toasted

1. Place drained salmon in a bowl and mash bones into the meat, and set aside. You can either discard the skin or mix it in as well.
2. Melt butter in saucepan over medium heat.
3. Add onions and saute til transparent.
4. Add flour and whisk until paste is formed.
5. Pour milk slowly into the paste, stirring continually until a white sauce is formed.
6. Add salmon and peas, and stir gently.
7. Season with salt and pepper.
8. Meanwhile, toast 4 slices of bread and place on 2 plates or in shallow serving bowls.
9. Remove salmon mixture from heat and ladle over toast.

Per serving, not including bread.
Weight Watchers P+ = 7.
Calories 286; Protein 23g; Carbohydrate 22g; Fat 11g; Fibre 3g

After mixing in the flour to form a paste.

Add the salmon and peas to the white sauce.

A generous portion, and so creamy and tasty.

Printable Recipe

Carrot Cake Oatmeal

This Carrot Cake Oatmeal does involve a bit of work in grating the carrot... but you could use pre-shredded carrot if you have it on hand.

I came across this recipe on Fitness Health and Food and just knew I would have to try it.  I doubled these ingredients so we could both enjoy it.  I did make a couple of changes so here is my version.

Carrot Cake Oatmeal

Makes 1 serving

• 1/2 cup old-fashioned oats
• 1/2 cup original Almond Breeze
• 1/2 cup water
• 1 large carrot, shredded (about 1/2 cup)
• 2 tbsp raisins
• 2 dashes cinnamon
• 2-3 drop vanilla extract 
• 1 packet of Splenda (optional)

1. Place the oats, milk, and water in a saucepan and heat over medium until simmering. Turn down heat to low and cook for 3 minutes.
2. Meanwhile, shred the carrot.
3. After the oats have simmered for 3 minutes, add the shredded carrot, raisins, and cinnamon to the pan. Cook for another 3 minutes.
4. Cook to desired consistency, then turn off heat and add the vanilla extract and Splenda.  Stir to blend.
5. Transfer to a bowl, and top with your favorites... yogurt, nut butter, or honey.

Per serving, not including additional toppings.
Weight Watchers P+ = 6.
Calories 248; Protein 7g; Carbohydrate 48g; Fat 4g; Fibre 7g.

Note:
You can leave out the Splenda if you don't use sweeteners
You can use any kind of milk, and if you prefer, use 1 cup of milk and leave out the water

Assembling the ingredients.

The milk and oats are starting to steam.

Save a bit of grated carrot for garnish.

The carrot adds a bit of color to the milk as it cooks.

Garnished and ready.

With a bit of yogurt alongside.

Printable Recipe