crown-of-beauty:

Simple Whole Wheat Tortillas

2 1/2 cups of whole wheat flour (and extra for dusting surface)
2 tablespoons olive oil
1/2 teaspoon garlic powder
1/2 teaspoon of salt
2/3 cup very warm water (or more, it varies) 
Mix all ingredients together in a large bowl until dough becomes firm (not sticky or wet.) Add flour and water as needed.
Roll dough into approx. 16 balls-about an inch and a half to two inches in diameter.
Dust surface, flatten tortilla in hand with a bit of flour.
Using a rolling pin, roll out tortillas into large, thin circles-about 6 inches in diameter. (If they start getting sticky, dust tortillas and surface with more flour.)
Heat on high (about 450 degrees) and cook each side for about two minutes. (When they bubble and rise, you should flip them.)
Place the remaining tortillas in a gallon size ziplock bag in the fridge.
To reheat, you can heat both sides on a skillet until warm.
*Nutritional Facts:(serving size: 1) 
Calories: approx. 85 Total Fat: 2 g Sodium:  72 mgTotal Carbohydrate: 13.75 gDietary Fiber: 1.8 gProtein: 2.5 g 

crown-of-beauty:

Simple Whole Wheat Tortillas

  • 2 1/2 cups of whole wheat flour (and extra for dusting surface)
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon of salt
  • 2/3 cup very warm water (or more, it varies) 
  1. Mix all ingredients together in a large bowl until dough becomes firm (not sticky or wet.) Add flour and water as needed.
  2. Roll dough into approx. 16 balls-about an inch and a half to two inches in diameter.
  3. Dust surface, flatten tortilla in hand with a bit of flour.
  4. Using a rolling pin, roll out tortillas into large, thin circles-about 6 inches in diameter. (If they start getting sticky, dust tortillas and surface with more flour.)
  5. Heat on high (about 450 degrees) and cook each side for about two minutes. (When they bubble and rise, you should flip them.)
  6. Place the remaining tortillas in a gallon size ziplock bag in the fridge.
  7. To reheat, you can heat both sides on a skillet until warm.

*Nutritional Facts:
(serving size: 1) 

Calories: approx. 85 
Total Fat: 2 g 
Sodium:  72 mg
Total Carbohydrate: 13.75 g
Dietary Fiber: 1.8 g
Protein: 2.5 g 

Wholegrain Zucchini Apple Bread



Serves 10
113 calories per 3/4 inch slice

Ingredients: 

  • Olive oil cooking spray
  • 1 and 1/4 cups whole-wheat flour
  • 1/4 cup spelt flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tbsp cinnamon, ground 
  • 1/4 tsp fine seat salt
  • 2/3 cup apple, grated
  • 1 cup zucchini, grated
  • 1 egg
  • 1/2 cup nonfat plain Greek yoghurt
  • 1/4 cup raw honey


Method:

  1. Preheat oven to 350 degrees fahrenheit
  2. Mist an 8 x 4 inch or 9 x 5 inch loaf pan with cooking spray
  3. In a large bowl, whisk together flours, baking powder, baking soda, cinnamon and salt; then set aside
  4. In a separate bowl, whisk together apple, zucchini, egg, yoghurt and honey
  5. Add wet ingredients to dry ingredients and fold until just combined
  6. Spread batter into prepared pan and bake until golden brown - 40 to 45 minutes 

Toasted Sweet & Hot Walnut Fruit Salad



Serves 4
120 calories per serving

Ingredients:

  • 1/2 pint strawberries, halved
  • 3 oz raspberries
  • 1/2 mango, chopped
  • 1 kiwi, sliced
  • 1 nectarine, chopped
  • 1/2 tbsp raw honey
  • 1/4 - 1/2 tsp cayenne pepper
  • 1/4 cup walnuts, chopped


Method:

  1. Combine fruit in a large bowl
  2. Preheat broiler to high
  3. In a small bowl, stir together honey, 1 tbsp hot water and cayenne; then add walnuts and mix until well coated
  4. Spread walnuts onto a cookie sheet
  5. Broil for 2 to 3 minutes, watching to avoid burning
  6. Add walnuts to bowl of fruit and stir
skinny-lesbian:


I don’t post images of food and after this I won’t be doing so again but I wanted to share this with you. So don’t unfollow me.. silly.
My girlfriend and I went out to a little cafe and I got this. Despite her own food, she liked this so much, she had half. 
You have to try it! All it is, is avocado, tomato, coriander and the juice of half a lime. That’s all.  You make judgement on how much you want and whether or not you want it on toast or whatever. It’s pretty amazing by itself too and it’s super super healthy. :)

skinny-lesbian:

I don’t post images of food and after this I won’t be doing so again but I wanted to share this with you. So don’t unfollow me.. silly.

My girlfriend and I went out to a little cafe and I got this. Despite her own food, she liked this so much, she had half. 

You have to try it! 
All it is, is avocado, tomato, coriander and the juice of half a lime. That’s all.  
You make judgement on how much you want and whether or not you want it on toast or whatever. It’s pretty amazing by itself too and it’s super super healthy. :)

under400:

Butternut Squash Soup with Sage Gina’s Weight Watcher Recipes
 
1 butternut squash, about 2 cups cubed
1 carrot, peeled
1 small onion, chopped
1 celery rib, chopped
6 cups fat free chicken or vegetable broth
2 garlic cloves, halved
4 sage leaves
1/2 cup 1% milk
salt and freshly ground pepper
Peel the squash and remove the seeds. Cut into medium size cubes.*
In a large heavy pot, combine squash, carrots, celery, onion, garlic, sage and broth and bring to a boil. Cover and simmer on low heat for about 40 minutes, until squash is tender.
Discard the sage and using an immersion blender, puree the soup. (You may also blend in batches in a blender.)
Add milk and adjust the salt and pepper to taste and serve. 
Great topped with freshly grated Parmesan cheese.
* The easiest way to peel butternut squash is to first cut the top and bottom off the squash. Then cut the squash length wise. I could recommend clicking the link (name of recipe) if you need a visual.
Six 1 1/3 cup servings, 56 Calories each
Fat: 0.3 g • Protein: 2.6 g • Carb: 11.4 g • Fiber: 2.6 g

under400:

Butternut Squash Soup with Sage 
Gina’s Weight Watcher Recipes

  • 1 butternut squash, about 2 cups cubed
  • 1 carrot, peeled
  • 1 small onion, chopped
  • 1 celery rib, chopped
  • 6 cups fat free chicken or vegetable broth
  • 2 garlic cloves, halved
  • 4 sage leaves
  • 1/2 cup 1% milk
  • salt and freshly ground pepper
  1. Peel the squash and remove the seeds. Cut into medium size cubes.*
  2. In a large heavy pot, combine squash, carrots, celery, onion, garlic, sage and broth and bring to a boil. Cover and simmer on low heat for about 40 minutes, until squash is tender.
  3. Discard the sage and using an immersion blender, puree the soup. (You may also blend in batches in a blender.)
  4. Add milk and adjust the salt and pepper to taste and serve. 
  5. Great topped with freshly grated Parmesan cheese.


* The easiest way to peel butternut squash is to first cut the top and bottom off the squash. Then cut the squash length wise. I could recommend clicking the link (name of recipe) if you need a visual.

Six 1 1/3 cup servings, 56 Calories each

Fat: 0.3 g • Protein: 2.6 g • Carb: 11.4 g • Fiber: 2.6 g

under400:

Mixed Vegetable soup
1/2 sweet onion
2 carrots chopped
1/2 medium zucchini chopped
1/2 medium yellow squash chopped
1/2 large red pepper chopped
2 cups of your favorite broth or stock (a can would work)
1 15oz can undrained Cannellini beans (white beans)
1/2 tbsp lemon juice
1 tsp dried cumin
1/2 tsp ground ginger
1/2 tsp dried thyme
1/2 tsp dried rosemary
Spray a medium sized pot with some non-stick cooking spray and heat over medium-high. Add the onion and carrots and cook until they start browning
Add the remaining vegetables and sauté for a few minutes until they soften just a little.
Add the broth, beans with liquid, lemon juice, and spices and bring to a boil.
Shut off heat and serve!
Makes five one-cup servings, 100 Calories each.
Fat 1g/ Carbs 19g (Fiber 4g, sugar 4g)/ Protein 6g

under400:

Mixed Vegetable soup

  • 1/2 sweet onion
  • 2 carrots chopped
  • 1/2 medium zucchini chopped
  • 1/2 medium yellow squash chopped
  • 1/2 large red pepper chopped
  • 2 cups of your favorite broth or stock (a can would work)
  • 1 15oz can undrained Cannellini beans (white beans)
  • 1/2 tbsp lemon juice
  • 1 tsp dried cumin
  • 1/2 tsp ground ginger
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  1. Spray a medium sized pot with some non-stick cooking spray and heat over medium-high. Add the onion and carrots and cook until they start browning
  2. Add the remaining vegetables and sauté for a few minutes until they soften just a little.
  3. Add the broth, beans with liquid, lemon juice, and spices and bring to a boil.
  4. Shut off heat and serve!

Makes five one-cup servings, 100 Calories each.

Fat 1g/ Carbs 19g (Fiber 4g, sugar 4g)/ Protein 6g

under400:

Vegetable Kugel
Ingredients:
 10  ounces  frozen spinach, thawed and drained 
 2    onions, chopped 
1  stalk  celery, chopped 
1    red pepper, chopped 
3    carrots, grated 
1  cup  mushroom, chopped 
1  tablespoon  olive oil 
2    eggs     + 2    egg whites 
1/4 teaspoon  salt 
1/4 teaspoon  pepper 
1/2 teaspoon  garlic powder 
1/2 teaspoon  dried basil 
1/4 cup  matzo meal 
 Preheat oven to 350 degrees F. 
Heat a non-stick pan with medium heat. Lightly spritz with cooking spray and sauté onion, celery, red pepper  and carrots for 5 minutes, until golden. 
Add mushrooms and cook 5 minutes longer. 
Mix in all the remaining ingredients and pour  shallow roasting or  lasagna pan prepared with cooking spray. 
Bake  uncovered for 45 to 50  minutes until the kugel is firm set. 
Cut into squares and serve. 
Four servings, 183 Calories each.

under400:

Vegetable Kugel

Ingredients:

  • 10  ounces frozen spinach, thawed and drained
  •  2  onions, chopped
  • 1  stalk celery, chopped
  • 1  red pepper, chopped
  • 3  carrots, grated
  • 1  cup mushroom, chopped
  • 1  tablespoon olive oil
  • 2  eggs + 2  egg whites
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 1/4 cup matzo meal
  1. Preheat oven to 350 degrees F.
  2. Heat a non-stick pan with medium heat. Lightly spritz with cooking spray and sauté onion, celery, red pepper and carrots for 5 minutes, until golden.
  3. Add mushrooms and cook 5 minutes longer.
  4. Mix in all the remaining ingredients and pour shallow roasting or lasagna pan prepared with cooking spray.
  5. Bake uncovered for 45 to 50 minutes until the kugel is firm set.
  6. Cut into squares and serve.

Four servings, 183 Calories each.

under400:

Vegan Chili-Stuffed Peppers
If you don’t want to go to the trouble of stuffing peppers, this chili makes a delicious filling for tortillas or pita.
Ingredients
1 medium onion, chopped fine
1 large portabello mushroom, diced
1 jalapeño pepper, minced (or more to taste)
1 16-ounce can black beans, drained and rinsed well (or 1 1/2 cups cooked black beans)
1 1/2 cup corn kernels, fresh or frozen
1 15-ounce can can fire-roasted tomatoes
1 teaspoon smoked paprika
1 1/2 teaspoon chili powder* (or more, to taste)
1 teaspoon salt
5 red bell peppers
2 green onions, thinly sliced
Instructions
Heat a large non-stick skillet or saucepan. Add the onion and cook, stirring often until it softens, about 4 minutes. (Add a splash of water as necessary to prevent sticking.) Add the mushrooms and jalapeno and continue to cook until mushrooms soften.
Add black beans, corn, tomatoes, and seasonings. Cook for a few more minutes to allow most of the tomato liquid to cook off.
Preheat oven to 400F.
While the chili is cooking, prepare the peppers by cutting them in half through the stem end, removing the seeds and membranes, and rinsing the insides to make sure all the seeds are out. Check to see if they will stand upright, and if not, peel a strip off of the back side. Oil a baking dish big enough for the peppers (or line it with parchment paper). Fill each pepper half with the chili and place it in the baking dish. Bake until peppers are tender, about 40 minutes.
Sprinkle each pepper with sliced green onions and serve hot.
*Note: Penzey’s Chili 9000 is used here, a chili powder that contains cumin, oregano, and other spices as well as chiles. Depending on the spiciness and flavor of your chili powder, you may need to add more or less.
Five servings of 2 pepper halves each, 190 calories
1.2g total fat, 820.1mg sodium, 38.3g carbohydrates, 11.7g fiber, 9.4g sugar, 10.3g protein

under400:

Vegan Chili-Stuffed Peppers

If you don’t want to go to the trouble of stuffing peppers, this chili makes a delicious filling for tortillas or pita.

Ingredients

  • 1 medium onion, chopped fine
  • 1 large portabello mushroom, diced
  • 1 jalapeño pepper, minced (or more to taste)
  • 1 16-ounce can black beans, drained and rinsed well (or 1 1/2 cups cooked black beans)
  • 1 1/2 cup corn kernels, fresh or frozen
  • 1 15-ounce can can fire-roasted tomatoes
  • 1 teaspoon smoked paprika
  • 1 1/2 teaspoon chili powder* (or more, to taste)
  • 1 teaspoon salt
  • 5 red bell peppers
  • 2 green onions, thinly sliced

Instructions

  1. Heat a large non-stick skillet or saucepan. Add the onion and cook, stirring often until it softens, about 4 minutes. (Add a splash of water as necessary to prevent sticking.) Add the mushrooms and jalapeno and continue to cook until mushrooms soften.
  2. Add black beans, corn, tomatoes, and seasonings. Cook for a few more minutes to allow most of the tomato liquid to cook off.
  3. Preheat oven to 400F.
  4. While the chili is cooking, prepare the peppers by cutting them in half through the stem end, removing the seeds and membranes, and rinsing the insides to make sure all the seeds are out. Check to see if they will stand upright, and if not, peel a strip off of the back side. Oil a baking dish big enough for the peppers (or line it with parchment paper). Fill each pepper half with the chili and place it in the baking dish. Bake until peppers are tender, about 40 minutes.
  5. Sprinkle each pepper with sliced green onions and serve hot.

*Note: Penzey’s Chili 9000 is used here, a chili powder that contains cumin, oregano, and other spices as well as chiles. Depending on the spiciness and flavor of your chili powder, you may need to add more or less.

Five servings of 2 pepper halves each, 190 calories

1.2g total fat, 820.1mg sodium, 38.3g carbohydrates, 11.7g fiber, 9.4g sugar, 10.3g protein

"City Salad"

Serves 1
93 calories

  • 2 cups leafy lettuce
  • 3 roasted walnuts
  • 1/2 fresh tangerine
  • 4 large blackberries
  • 4 garlic croutons, broken apart
  • 1 tbsp fat free raspberry vinaigrette 

Asian Mushroom Omelette

Serves 1
Approx. 157 calories

Ingredients:

  • 4 egg whites
  • 1/4 small red chilli, deseeded, finely chopped
  • 1 and 1/2 green onions, thinly sliced
  • 1/2 tbsp peanut oil
  • 25 g button mushrooms, sliced
  • 20 g snow pea sprouts, trimmed
  • 1/4 tbsp soy sauce

Method:

  1. Add chili and green onions to a bowl with the egg whites and whisk with a fork
  2.  Head a wok over medium heat, add half the oil and swirl to coat
  3. Pour in egg mixture and swirl to cover base and run 1cm up the side
  4. Sprinkle half the mushrooms over egg mixture and cook for 30 seconds or until base is set
  5. Fold omelette in half
  6. Tilt work to allow any uncooked egg to run to edge and cook for 30 seconds (or until light golden, but still moist inside)