Slow Cooker Hearty Bean and Vegetable Stew
- 4 pts

Recipe By r. Dean Ornish’s Program
Serving Size : 12 Preparation Time :0:00
Categories : LowFat (Less than 5%) Veggie
WW

Amount Measure Ingredient — Preparation
Method
——– ————
——————————–
1 pound beans — assorted, dry
2 cup vegetable juice
1/2 cup dry white wine
1/3 cup soy sauce
1/3 cup apple juice — or pineapple
juice or vegetable stock or water
1/2 cup celery — diced
1/2 cup parsnips — diced
1/2 cup carrots — diced
1/2 cup mushrooms — diced
1 onion — diced
1 tsp basil — dried
1 tsp parsley — dried
1 bay leaf
3 clove garlic — minced
1 tsp black pepper — ground
1 cup rice — or pastacooked

Sort and rinse beans, then soak overnight in water.

Drain beans and place in crockpot. Add vegetable
juice, wine, soy sauce, and apple or pineapple juice.
Cover with vegetable stock or water; the amount added
depends on whether you prefer a soup (more liquid) or
a stew (less). The juice adds just a tad of sweetness
and the soy sauce adds depth and the tang of salt.

Cook at high for 2 hours.

Add vegetables, herbs, and spices, and cook for 5-6
hours at low until carrots and parsnips are tender.

When tender, add rice or pasta and cook for one
additional hour.

Number of Servings: 12

Description:
“4 pts”

CLAMS POMODORO
Yield: 4 servings
2 dozen clams

1 can (14-1/2 ounces) stewed tomatoes, chopped with juice reserved 1/4
cup dry white wine
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Lemon wedges for garnish, optional

In a large soup pot, combine all the ingredients, including the reserved
stewed tomato juice.

Cover and bring to a boil over high heat; reduce the heat to low and
simmer for 6 to 8 mins, or until the clams open. Dont overcook. Discard
any clams that dont open.Remove to a serving bowl or individual bowls;
serve garnished with lemon wedges, if desired.

Nutritional Info Per Serving (1/2 dozen clams):
Cals: 146, Fat: 2 g, Chol: 50 mg, Sod: 347
mg, Carb: 11 g, Dietary Fiber: 1 g, Sugars: 7 g, Protein: 20 g Diabetic
Exchanges: 3 Very Lean Meat, 2 Vegetable

Fat Free Pumpkin Muffins

3 POINTS
per serving

Ingredients:

nonstick cooking spray
1 cup canned cooked pumpkin
1 cup bran cereal shreds, crushed
3/4 cup skim milk
1/3 cup light or dark corn syrup
2 egg whites, slightly beaten
1-1/4 cups all purpose flour
1/3 cup sugar
2 tsp. baking powder
1/2 tsp. salt necessary
1/2 cup raisins

Instructions:

Preheat oven to 400°F. Spray 12 2-1/2 inch muffin cups with cooking
spray. Combine pumpkin and next 4 ingredients in a bowl. Combine
remaining ingredients in another bowl. Add pumpkin mixture and stir
until well blended. Spoon into prepared muffin cups. Bake 20 minutes
or until toothpick inserted in center comes out clean. Cool in pan 5
minutes. Remove and cool on wire rack.

This recipe serves 12 people. Because this recipe is for a
particular size pan, it adjusts the number of servings only in
multiples of 12.

Yield: Makes 12 servings.
3 POINTS per serving

Nutrition information:
Per serving: calories 139, fat 0.3g, 2% calories from fat,
cholesterol 0mg, protein 3.3g, carbohydrates 32.2g, fiber 1.5g,
sodium 139mg.

Cold Apple Soup with Frozen Yogurt and Cinnamon

This recipe serves: 4

Ingredients

6 apples, peeled, cored and rubbed with lemon juice
1/3 cup sugar
juice of half a lemon
1 pint low-fat frozen yogurt
4 pinches freshly ground cinnamon

Cooking Instructions

1. Puree the apples in a blender. Blend in the sugar and lemon until a
pleasant balance of sweetness and tartness is reached.
2. Strain, pressing with a rubber spatula to release the juices. Discard
the fibrous pulp. (This can be made ahead and stored in the refrigerator
for one or two days.)
3. Ladle the soup into 2 bowls. Place a scoop of frozen yogurt in each bowl.
4. Garnish with a pinch of cinnamon.

Nutrition Facts

Serving Size about 1/2 cup soup and 1/2 cup frozen yogurt

Amount Per Serving

Calories 270 Total Fat 1 g Saturated Fat 0 g
Protein 3 g Total Carbohydrate 67 g Fiber 5 g

How do we do this:

when eating a piece of pie ,cut off the bottom crust

Stop drinking sugared beverages

By hollowing out the bagel, you can cut 100 calories

use canned tuna packed in water

take the skin off your chicken and turkey

If having chinese food,skip the crunchy noodles

Bloody Mary Shrimp Cocktail

1 1/2 pounds cooked medium shrimp — peeled and deveined
1/2 cup tomato juice
1/4 cup vodka
1/2 teaspoon red pepper sauce
1/2 teaspoon sugar
1/2 teaspoon celery salt
2 tablespoons chopped fresh parsley
1 cup cocktail sauce
1/4 cup finely chopped green olives

Arrange shrimp in a single layer in an 11×7″ glass baking dish.
Heat tomato juice, vodka and pepper sauce to a boil in a 1 quart
saucepan over medium high heat. Stir in sugar; reduce heat and simmer
uncovered for 5 minutes, stirring occasionally. Stir in celery salt and
parsley; pour over shrimp. Cover and refrigerate 2 to 3 hours.
Mix cocktail sauce and olives; pour into a small serving bowl. Remove
shrimp from marinade with a slotted spoon; arrange on a serving
platter. Serve shrimp with sauce.

Source: “Betty Crocker’s Appetizers & Desserts”

Yield: 60

Per Serving (excluding unknown items): 376 Calories; 1g Fat (3.8%
calories from fat); 5g Protein; 59g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 3185mg Sodium. Exchanges: 1 Vegetable; 0 Fat; 3 1/2 Other
Carbohydrates.

NOTES : Do not marinate the shrimp more than 3 hours; a longer time in
the tomato juice will toughen the shrimp.

Function:

Carries oxygen to our lungs and other vital organs

Source”

Dark green leafy vegtables. Such as spinach, broccoli, kale

beans red meat, fish and poultry

The Need:

Males; about 8 mg per day

Women; between 8mg and 18 mg per day depending on age

Dr Atkins was really on to something here. To bad he died and could not perfect it. The concept makes alot of sense. Atkin had to do with fluctuatios in blood sugar in our body. Known as the ” glycemic Index”. when we eat high carb foods our pancreas secrets insulin so our body can turn these carbs into energy.

The Premise was that dont eat carbs and our bodies won’t have spikes in blood sugars.

Well we all know our bodies need carbs to function correctly.But the trick is, eat good carbs only

Such as:

Veggies, whole grain breads, sweet potatos and yams, brown rices, whole grain and brown rice pastas, good oils such as olive oil and fresh fruits.

Avoid totally:

concentrated sugars, foods or drink with added sugars, white sugar, white flour, white breads, whilt rice and white potatos.

Of course we must add:

moderate excercise, and watch the calories

Thank you very much Yvonne! They sound very good!

Makes 12 muffins

Ingredients:

Nonstick Cooking Spray
2 cups Kelloggs All Bran Xtra Fiber Cereal
1 1/2 cup skim milk
1 1/4 cup flour
1/4 cup sugar
1 1/3 tbsp baking powder
1 tsp cinnamon
1/4 cup apple butter
1/3 cup egg substitute
1/4 cup raisins
1/4 cup walnuts

Combine cereal and milk in mid-size bowl. Stir to mix well and set aside
for 15 minutes. Combine flour, sugar, baking powder, raisins, and cinnamon
in large bowl and stir to mix well. Add apple butter and egg substitute.
Add cereal mixture to flour mixture and stir just until dry ingredients are
moistened. Fold in walnuts. Spray 12 regular-sized muffin tins with
nonstick spray. Fill 3/4 full with batter. Bake at 350 degrees for 17
minutes or until toothpick inserted in the center comes out clean. Cool in
pan for 5 minutes.

SERVING SIZE: 1 muffin

POINTS: 2 (1.5 Points without the walnuts)

PER SERVING: 140 Calories, 3 g Fat, 6 g Fiber