Walk-It Challenge 5K Pictures

The Walk-It Challenge was a great success.  Congratulations to all who participated!  Here are a few pictures that people sent me.  If you participated, and have not yet received your charm, make sure you are at your next meeting to receive it!

Hard to see but his shirt says, "I see short people"

Congratulations Susan on completing, way to go!

Spinach Salad

Here is a great recipe for summer or Memorial Day bbq's this weekend!  Plus, if you haven't looked at the side bar lately, there are some new weight-loss-blog links, and I am leading a new class on Tuesday nights in Draper!

Large bunch of spinach salad mix
1 cup sliced strawberries
2 Tbs. feta cheese
1/4 cup "Maple Groves Farms of Vermont" Fat Free Poppyseed Dressing

This WHOLE SALAD is  4 POINTS!  You can add to/take away from this salad and adapt accordingly.

5 Minute Blackberry Crisp

Here is a LOW POINT dessert!  I know last week's was high, so here is a great one for days you can't splurge!


¾ c. Frozen blackberries

1 Tbsp. Splenda

½ tsp. cornstarch
1 bar Nature Valley Oats ‘n’ Honey Granola bar, broken into bits

Cool Whip free for garnish (if desired)

In a small microwavable bowl, mix together the berries, Splenda, and cornstarch, microwave for 1 minute, remove and top with the granola pieces, serve with the topping if desired


(make sure you use frozen berries they make more juice and assorted frozen berries works great too!)

This is a single serving recipe- 2 POINTS

Fudgy Caramel Pudding Cake

Be sure to scoop the warm caramel sauce from the bottom of the dish when serving this gooey dessert.

1 (19.8-ounce) box fudge brownie mix (such as Betty Crocker)
1 cup water
1/2 cup unsweetened applesauce
3 tablespoons vegetable oil
1 large egg
1 large egg white
Cooking Spray
1/2 cup fat-free caramel-flavored sundae syrup
2 tablespoons chopped walnuts or pecans
2 3/4 cups vanilla fat-free frozen yogurt

1.  Combine first 5 ingredients in a large bowl; stir with a wooden spoon 50 strokes.  Set aside.
2.  Beat egg white with clean, dry beaters at high speed of a mixer until stiff peaks form.  Gently fold egg white into batter.  Pour batter into a 2-quart souffle dish or deep-sided round baking dish coated with cooking spray.  Drizzle caramel syrup over batter; sprinkle with nuts (caramel will sink to the bottom).
3.  Place a long sheet of foil over top of dish and wrap edges under dish.  Place dish on top of another long sheet of foil; press foil against sides and over top of dish, completely enclosing dish.  Place a small rack, trivet, or 3 canning jar rings in crockery insert of a round 5-quart electric slow cooker; pour 3 cups water into bottom of slow cooker.  Place dish on rack in water.  Cover slow cooker with lid;  cook on high-heat setting 4 1/2 hours or until pudding is set.  Remove foil, and let stand 20 minutes.  Spoon into bowls; top with frozen yogurt.  Yield 11 servings (serving size: 1/2 cup pudding cake and 1/4 cup frozen yogurt).

8 POINTS

Cheesy Spinach-Artichoke Dip

11 (6-inch) pita bread rounds
1/3 cup chopped sun-dried tomatoes, packed without oil
1 cup boiling water
1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (8-ounce) tub light cream cheese, softened
1 (8-ounce) carton 30% less-fat sour cream (such as Breakstone)
3/4 cup grated Parmesan cheese
3/4 cup fat-free milk
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/2 cup diced onion
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/4 teaspoon freshly ground pepper
2 garlic cloves, crushed

1. Preheat oven to 350
2. Split each pita bread in half horizontally; cut each half into 6 wedges.  Place pita wedges in a single layer on baking sheets, and bake at 350 for 10 minutes or until toasted.  Set aside.
3. Combine sun-dried tomatoes and boiling water in a bowl; let stand 1 hour or until soft.
4. Place artichoke and next 11 ingredients in a 3 1/2 quart electric slow cooker; stir well.  Cover with lid; cook on low-heat setting 1 hour.  Drain tomatoes; stir into dip.  Cover and cook 1 hour.  Serve warm with toasted pita wedges.

Yield: 21 servings (serving size 1/2 cup dip and about 6 pita wedges).

POINTS: 3


Diabetic Exchanges: 2 1/2 Starch, 1 Fat
Per Serving:  CAL 166 (26% from fat); PRO 7.6 g; FAT 4.8g (sat 29g); CARB 22.9g; FIB 1.3 g; CHOL 14mg;  IRON 1.4mg; SOD 429mg; CALC 140mg

Baked Oatmeal

A filling treat- big servings for low points!

1/2 C applesauce

1/3 C Splenda

2 eggs

3 C oats

2 tsp. baking powder

1/2 tsp salt

1/2 tsp cinnamon

1 C milk

Mix in order listed.  Bake at 375 in a rectangle glass pan (spray pan with pam) for approx. 30 minutes--until golden brown.

Makes 6 servings

2 points per serving

(3 points per serving if you use sugar instead of splenda) 

Options:

• Add 12 tsp of oil to the recipe too, that way you get 2 tsp per serving and it increases the points value by two (per serving), obviously- but an easy way to get your oil in!
• Add raisins or chocolate chips to make "tastier" but make sure you add the points for them as well!

Barbecue-Beef Sandwiches

2 (1 1/4-pound) flank steaks
1/3 cup dark brown sugar, divided
3/4 teaspoon black pepper
1 (6-ounce) can tomato paste
1 cup chopped onion
1 cup ketchup
1 tablespoon chili powder
3 tablespoons cider vinegar
2 tablespoons Worcestershire sauce
2 tablespoons molasses
1 teaspoon salt
1 teaspoon dry mustard
2 teaspoons prepared mustard
12 (2 1/2-ounce) sandwich buns with sesame seeds, split
24 red onion rings
36 dill pickle slices

1.  Trim fat from steaks; cut each steak in half crosswise.  Comine 1 tablespoon brown sugar and pepper; stir well.  Rub steaks with sugar mixture.  Place remaining brown sugar, tomato paste, and next 9 ingredients in a 4 1/2-quart electric slow cooker; stir well.  Add steaks, turning to coat.  Cover with lid; cook on high-heat setting 1 hour.  Reduce to low-heat setting, and cook 7-8 hours or until steak is tender.  Remove steak from slow cooker, reserving sauce in cooker.

2. Shred steak with 2 forks.  Return shredded steak to cooker; stir well to coat with sauce.  Spoon 1/2 cup steak mixture onto bottom half of each bun;  top each with 2 onion rings and 3 pickle slices.  Cover with tops of buns.  Yield 12 servings.

8 POINTS


Diabetic Exchanges: 3 Starch, 2 1/2 L Meat, 1/2 Fat
Per Serving: CAL 375 (26% from fat); PRO 26.7 g; FAT 10.8g (sat 4.2g); CARB 44.1g; FIB 2.9g; CHOL 49mg; IRON 4.2mg; SOD 928mg; CALC 78mg