Recipes and Garden Tips

sugaree wrote:

Just popping in to see how everyone is doing. There are a lot of other greens that are great tasting and good for you. My Step Dad from Georgia introduced me to collard greens - love them. The greens from beets are yummy too. Buy a bunch of beets, save and cook the greens. You can eat the leaves from broccoli and cauliflower too. Escarole. Mustard greens. If anyone gardens, all of the above are very easy to grow. So is lettuce. And my favorite - snow peas. Spinach too. They are all cool weather crops so you can plant them immediately after the last frost, and in late august for a fall crop. Broccoli and cauliflower can stay in the ground through a few frosts. The cold snap actually makes them taste better. I don't have to buy any veggies from May through September. Cukes, beans, eggplant - all easy to grow. If anyone here is interested in gardening, I'd be happy to provide some tips. My veggie garden has grown from a small plot to 50' x 10'. I also do my own canning and can provide tips and recipes for that too. We go to u-pick farms during the summer and I can fruit too.

rabbitrabbit wrote:

Greens! Yes, starting gardening is probably one of the best ways I've found to impact my diet (and pocketbook). I started with the Square foot gardening book by Mel Bartholomew because I wanted something super simple, and not time consuming that I could do in a small (4x4) space. It was a great introduction, and soon the back yard got taken over 'cause I got enthusiastic.

Turnip and Mustard greens are stronger/more bitter, with with a bit of browned butter, garlic, salt and a dash of vinegar (sometimes red pepper flakes) these can be delicious. Same with Kale. Kale cooked with a little white wine, garlic, onion, red pepper flakes and canneloni beans (a variant on the Italian greens and beans pasta dish) is good too. (Raw kale unless they are baby leaves, is an acquired taste - very bitter). Arugula (yes, I know...yuppie food) grows easily and makes tastier/spicier salads than lettuce or spinach alone IMO.

Before gardening I got a boxed home delivery of organic veggies for 30$ every two weeks - it formed the basis of all my recipes and very much upped my greens intake - and saved $ over buying organic fruits and veggies at a store. Guilt will force you to find some way to cook up that bunch of celery or swiss chard before it goes off rather than popping a frozen pizza in the oven. You can also tell them what you want more or less of (enough with the cabbage already!)

Recs for folks planning to garden/farmers market/join a CSA (community supported agriculture - you get a box of mixed veg/fruit):

1-Store fruits and veggies seperately in the green bags to make them last a lot longer (Debbie Meyers is one brand). You can buy these and rinse and reuse them for months at organic grocery stores and some big chains (Winco) as well as online. Consumer Reports recently posted a debunk on them, but I have used them for at least 10 years and they really do work as long as you seal them tightly and don't mix different kinds of veg together in the same bag.

2-Deborah Madison - Vegetarian cooking for everyone cookbook. This is a huge tome, and Deborah is brandishing a wooden spoon on the cover looking stern, and it's won a lot of awards but don't be intimidated or put off. It totally is a lifesaver for those who want to eat more veggies in their meals, but want it to be delicious and simple/quick to prepare. She is a gardener/local seasonal buyer herself and there are chapters for every veg under the sun, with suggestions about how to prepare it and what spices/etc. it pairs well with if you are just trying to invent something quick. Great veggie glossaries and easy to use index - and most recipes are pretty simple often with only a few ingredients.

From rabbitrabbit

Usually for dinner or lunch I just have a cereal bowl of the endlessly varied super-salad deluxe, since it is so quick for me to fix since the leaves are pre-washed. This is some of what I can throw in (all courtesy of Trader Joes):

baby greens
arugula
spinach
garbanzo beans (canned) or tuna (unsalted in water)
greek olives
roasted red pepper (canned)
artichoke hearts (canned)
cherry tomatoes
roasted veg (eggplant, zucchini, peppers, green beans) left over from the night before
olive oil and vinegar dressing
a tiny spoonful of sesame tahini added on top (this stuff is high fat I think, but it's all sesame seeds - so good fat?, and a tiny bit is really delicious on roasted veg and salads.)


Dinner is often super-simple veggie chili:

1 14 oz. can each of black beans, kidney beans, crushed tomatoes (w/ nothing added). If I had a way to cook them I'd use dried beans for better flavor/nutrition

1 green pepper chopped
1 med onion finely chopped
1 clove of garlic minced
14 oz. of canned or frozen sweet corn (optional)

spices:

1 tablespoon of chili powder
1 teaspoon powdered coriander
1/4 teaspoon crushed red chilis (for mild, 1/2 teaspoon for spicy)
1 teaspoon molasses
salt and pepper to taste

Heat tablespoon of oil in base of saucepan, cook onions, green peppers until soft - 5 to 10 on medium heat, halfway through add garlic, stir to avoid burning.

Then add beans and corn, cook until heat penetrates, then add spices and stir around with some salt and pepper (1/2 teaspoon each or less), then add tomatoes with juice drained. Stir, then add molasses and stir.

Let simmer for 45 minutes to an hour.

makes enough chili for two people, three days - freezes and fridges well.

serve with rice or cornbread, if you are bored stick a spoonful of lowfat greek style yogurt on top instead of sour cream, or a little shredded chedder, use leftovers to stick in burritos, make huevos rancheros, etc.

From Melisende

The WW had some good tips about finding food substitutes that satisfy because it's key for staying on a plan. I don't know how much of the info on the site is available to folks with no subscription so I'll bring it here if that's OK.

"What would life be without all of the foods we love? Most of us have tried to deny ourselves favourite foods in order to lose weight. But denial can lead to weight-loss destruction, say the most successful losers among us. Once you figure out what you crave—salty, crunchy, sweet, creamy—settle only for something that truly satisfies. Steer clear of disappointing imitations that leave you hungry for more.

1. Substitute mashed or pureed cauliflower for rice or potatoes
This favourite is a 0 PointsPlus value side dish that rivals the best! Simply steam a head of cauliflower until very soft, and mash with flavour boosters like fat-free sour cream, chicken stock, salt and pepper.

2. Substitute vegetarian sausage links for turkey, beef or pork breakfast links. At just a PointsPlus value of 1 for two links, this is a great substitute.

3. Substitute frozen Weight Watchers Smoothies for ice cream.
Many Leaders create elaborate smoothies that combine anything from fresh or frozen fruit, vanilla extract, small amounts of peanut butter, frozen bananas, honey and more with Weight Watchers smoothie packets. Just when you thought they were going to drink it, they freeze it instead, creating a slushy concoction that fulfills their calcium intake for the day and satisfies the ice cream craving. Brilliant, considering a Weight Watchers smoothie can be as little as 1 PointsPlus value, depending on how you prepare it, whereas a half a cup of premium ice cream can run you up to 7 PointsPlus values.

4. Substitute endive leaves for tortilla chips.
Crisp and strong, endive leaves are the perfect compliment to most dips that call for tortilla chips. Try them as an accompaniment to guacamole, hummus or even salsa.

5. Substitute Asparagus Guacamole for the real deal.
Check out this 0 PointsPlus-value recipe for truly amazing Asparagus Guacamole. (below) You won’t believe it until you try it! Regular guacamole would run you a PointsPlus value of 2 per 1/4 cup.

6. Substitute fat-free Greek yogurt for sour cream.
Greek yogurt is becoming a favourite among Weight Watchers Leaders and members due to its rich, thick texture. Using it as a stand-in for sour cream saves PointsPlus values and tastes great. Up to 6 ounces of nonfat Greek-style yogurt will run you only a PointsPlus value of 1—the same amount of real sour cream has a PointsPlus value of 10.

7. Substitute shirataki tofu noodles for regular pasta.
This surprisingly good substitute for regular pasta has a PointsPlus value of 0 for an entire 8-ounce package.

8. Substitute 97% fat-free hot dogs for real dogs

9. Substitute fresh dates for candy.
Dates are incredibly sweet, a good source of potassium and fiber & they're so rich you only need two to satisfy your sweet tooth!

Asparagus Guacamole

1 1/2 pound(s) asparagus, trimmed
1 Tbsp reduced-calorie mayonnaise
1 Tbsp fresh lime juice
1/4 cup(s) cilantro, coarsely chopped
3 medium scallion(s), thinly sliced
1/2 medium jalapeٌo pepper(s), minced
1 clove(s) (medium) garlic clove(s), minced
1/8 Tbsp Worcestershire sauce
1/8 tsp hot pepper sauce
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Bring large pot of water to boil. Add asparagus and cook until tender, about 10 minutes. Drain.
Place asparagus into food processor and purée until smooth. Stir in remaining ingredients and serve. Yields 1/4 cup per serving.

From Alison

roasted kale

With just a little olive oil, salt & pepper. I can't remember if I set my oven for 350 or 375, they are done quickly so be careful not to burn them (I burned them a little, but they still were good). They are thin, crispy, flakey goodness.