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Monthly Archives: August 2012

Black Bean and Corn Salsa


1 can black beans

1 can yellow corn, or yellow and white corn

1 can of rotel

1/4 cup finely chopped onion

about 3 tbsp. freshly chopped cilantro

a dash of lime juice(or squeeze one lime)



Open can of black beans, place in strainer and rince off excess “juice”. dump in bowl.
open can of corn, place in strainer to drain off excess water, then dump in bowl with beans.
Open can of rotel and add to beans and corn.
Add onions and cilantro and stir. Add lime juice to your taste.

I bring this to every potluck, and everyone LOVES it. It can be eaten as a “salad” like cole slaw, or with corn chips.

Number of Servings: 15


Miso Soup- EASY!

Miso soup is a traditional Japanese soup that is very delicious and ultra-low in calories.  With simple ingredients and barely any preparation, you can this meal out together in to time!

Ingredients: Serves 1

1 Cup Boiling Water

1 Tablespoon Miso

1/4 Cup Slicd Dulse Seawood

2 Tablespoons Minced Scallions

1 Tablespoon Grated Ginger

2 Tablespoons Diced Ginger

2 Tablespoons Tofu


Add miso, ginger, and dulse to 1 cup of boiling water.


Nuts about Nuts

Benefits of Nuts pt 2

Mac & Cheese Muffins


If you love Mac & Cheese but have trouble controlling your portions… this is the solution for  you! Making mac & cheese in a muffin pan will limit you to eating less while still enjoying this favorite comfort dish. Read more for the recipe!

Mac & Cheese Muffins

Source: adapted from Slender Kitchen

4 c cooked whole wheat or high fiber macaroni
1 T butter
1 T flour
1 c skim milk
1 garlic clove, minced
3 oz sharp cheddar cheese, shredded
3 oz Gruyere cheese, shredded
1 egg
1 egg white
1 (10 oz) package of frozen chopped spinach, defrosted, drained and patted dry (or you could use 1 cup cooked fresh spinach)
Salt & pepper to taste


1.    Pre-heat the oven to 400. Lightly mist a 12-cup muffin tin with cooking spray and set aside.
2.    In a small sauce pot, melt the butter over medium heat. Add the flour, mixing it into the butter until thick. Stir in the milk and garlic and raise the temp to bring the mixture to just under a boil. Add the cheese and whisk mixture together until thoroughly combined into a cheese sauce.
3.    Remove the cheese sauce from heat and then mix in the egg and egg white (binding agents) until combined.
4.    In a large bowl, combine the pasta, spinach, cheese sauce, salt and pepper and mix together. Spoon the mixture evenly into the cups of your prepared muffin tin.
5.    Bake for 10-15 minutes until the tops slightly brown. Let cool 5 minutes before removing from muffin tin.

Yields 12 muffins. Weight Watchers Points Plus: 4 per muffin (P+ calculated using the recipe builder on
Nutrition Information per serving from 149 calories, 15 g carbs, 6 g fat, 9 g protein, 2 g fiber


Cucs with a Zing

Great snack or side to any meal! Chop a baby cucumber and add lemon juice, olive oil, salt and pepper and chile powder on top!


This super simple snack is so delicious, all you have to do is chop- and pop em in!

Chop a baby cucumber, add lemon juice, olive oil, salt, pepper, a little chile powder and your golden!

It’s as easy as that… enjoy!

Power Up on the Right Meals and When

what to eat when...

Berrylicious Microwave Muffin

Here is a good idea for breakfast or snack!

1/4 cup quick oats
1 egg (sub. 1/4 egg beaters for less calories)
small handful of blueberries
little bit of brown sugar/stevia (optional)
tbsp soymilk or regular milk(for added moistness!)

Mix it all up into a coffee mug!
Put it in the microwave for 1 minute, make sure it doesn’t overflow! Add an extra 30 sec if it needs to firm up.

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