Weight Loss Support Group Recipes

[Princess4u]

Originally Posted by Lady Jewel

Im going to reiterate the purpose of this thread. We have had a weight loss support group that has met weekly for five weeks. It has been a core group of people that are committed to weight loss and also supporting one another on that journey. These people have CHOSEN to join the group and collectively decide what we are going to do to support one another and what tools we can use that will help us. The meetings are confidential and members agree not to divulge any information or details that are discussed at the meetings. No one has been forced into going and those that do, have decided that this is the support they need. There have been comments that this is group is too rigid and not what some people would be comfortable with. The sad thing is, the comments were made by people that have never attended a single meeting and have no idea about what happens in them. Most of us in the group feel very lucky to get the unconditional love and support we get from one another in the group. ALL decisions are made collectively. One of the things we decided in the meeting this evening, is that in order to be "green" and save on paper, we would collect recipes in a thread here, as opposed to collecting them, printing them and mailing them out to people. Another COLLECTIVE decision that was made, was that everyone wanted nutritional information for each recipe that was posted. There are many more threads here where you can post your recipes and not include the nutritional information if that is what you choose to do. Please respect the guidelines set up by the WLS community. Thank you.

Dear Jewel...I couldnt have said it any better. As a member of the WLS, I think that we need the support and unconditional love of those who will be there when we fall and not judge us for falling. We are already harder on oursleves. If there are those who dont wish to support our efforts by acknowledging our goals as a group and our plans as to how the group should be conducted as well as the needs we need to be successful in our mission...then please dont contribute. Thank you again Jewel....hugz

[WolfyOne]

Let me share the one I gave to Jewel and SD last night

Banana Berry Smoothie

11/4 cups orange juice
1 ripe medium banana
11/4 cups mixed frozen berries
1/2 cup lowfat firm silken tofu
1 tablespoon suar (optional)

In blender, combine orange juice, banana, berries, tofu and sugar; blend until smooth and creamy

Makes 3 (1 cup) servings

Per serving: 145 calories, 0.5 total fat (0 saturated fat) 4 g protein, 32 g carbs, 0 mg cholesterol, 33 mg sodium, 3 g fiber. Vitamin C (99%) Vitamin B6 (15%) Calcium (17%)

One cup of this smoothie provides 2 servings of fruit and 2 grams of soy protein

For a variation, you can substitute sliced peaches or mango for mixed berries

[WolfyOne]

Roasted Fish & Potatoes

1 1/2 lbs all purpose potatoes (4 to 5 medium) peeled, sliced 1/4 inch thick
4 teaspoons olive oil, divided
4 teaspoons chopped fresh rosemay or 1 teaspoon dried, divided
1/2 teaspoon salt divided
1/4 teaspoon ground pepper, divided
1 tablespoon fresh lemon jiuce
1 lb striped bass, sea bass, red snapper or halibut fillets
1 tablespoon chopped chives or parsley (optional)

1) Heat oven to 450 F. Coat 9x13 baking dish with nonstick cooking spray

2) In baking dish, toss potatoes with 2 teaspoons olive oil, 2 teaspoons of the rosemary, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cover, bake 25 minutes. Meanwhile, in a small bowl, stir together lemon juice, the remaining 2 teaspoons of olive oil, the remaining 2 teaspoons of the rosemary, the remaining 1/4 teaspoon of salt and the remaining 1/8 teaspoon of pepper.

3) Lay fish pieces, skin side down, over potatoes. Spoon lemon juice mixture over fish. Return to oven; bake, uncovered, an additional 10 to 20 minutes (depending on thickness of fish) or until fish flakes easily with a fork and potatoes are tender.

4) Sprinkle with hives, if desired; serve with lemon wedges.

4 servings
Preparation time: 15 minutes
Ready to serve: 40 minutes

Per serving: 285 calories, 7.5 g total fat (1 g saturated fat), 24 g protein, 31 g carbs, 91 mg cholesteral, 379 mg sodium, 3 g fiber,
Star nutrients: Vitamin b6 (39%) Vitamin B12 (72%) Vitamin C (57%) Niacin (25%) Phosphorus (30%) Copper (24%) Magnesium (21%) Thiamin (18%)

This is an alternative to deep fried fish and chips

[WolfyOne]

Cider House Chicken

4 boneless skinless chicken breast halves, trimmed
1/4 teaspoon salt
1/4 teaspoon ground pepper
3 teaspoons olive oil. divided
1 medium onion, chopped (1cup)
1 cup apple cider
1/4 cup dried cranberries
3/4 teaspoon thyme
2 teaspoons water
1 teaspoon cornstarch
4 teaspoons grainy mustard, such as country style Dijon

1) Sprinkle chicken with salt and pepper. In large nonstick skillet, heat 2 teaspoons of the olive oil over medium high heat until hot. Add chicken; cook about 2 minutes per side or just until browned. Transfer to plate. (Chicken will continue to cook as it simmers later)

2) Add remaining 1 teaspoon of the olive oil to skillet; reduce heat to medium. Add onion; saute' 2 to 3 minutes or until softened and lightly browned. Add cider, dried cranberries and thyme; bring to a simmer. * Return chicken to skillet; reduce heat to low. Cover; simmer 6 to 8 minutes or until chicken is no longer pink in center.

3) Transfer chicken to clean platter or plates. In a small bowl, mix water and cornstarch. Add cornstarch mixture to sauce in skillet; increase heat to medium. Cook, stirring constantly, about 1 minute or until slightly thickened. Stir in mustard. Spoon sauce over chicken.

4 servings
Preparation time: 15 minutes
Ready to serve: 25 minutes

Per serving: 230 calories, 5 g total fat (1 g saturated fat), 27 g protein, 12 g carbs, 66 mg cholesterol, 249 mg sodium, 1 g fiber
Star nutrients: Vitamin B6 (35%) Niacin (65%) Phosphorus (25%)

TIP * If you prefer a sweeter dish, try adding a tablespoon packed brown sugar when you add the cider, dried cranberries and thyme.

[WolfyOne]

Tomorrow I'll add some meatless recipes from this cookbook. I just don't feel like typing another one out tonight. It's time consuming for me because I don't type very well and I have to look at my words before I type them.

[Corkey]

Thanks Wolfy, it's appreciated!

[Lady Jewel]

Wolfy, thank you so much for your contribution of those yummy recipes. Ive got some that I am going to scan and post. Give me a few days. I finally crashed and burned last night from the lack of sleep due to the steroids. I didnt ask during the meeting...are there many people interested in vegetarian recipes??

Jewel

[Spirit Dancer]

Originally Posted by WolfyOne

Anyone interested in dessert or cookie recipes with a healthy alternative and less calories?

I'm interested Wolfy

Originally Posted by WolfyOne

Roasted Fish & Potatoes

1 1/2 lbs all purpose potatoes (4 to 5 medium) peeled, sliced 1/4 inch thick
4 teaspoons olive oil, divided
4 teaspoons chopped fresh rosemay or 1 teaspoon dried, divided
1/2 teaspoon salt divided
1/4 teaspoon ground pepper, divided
1 tablespoon fresh lemon jiuce
1 lb striped bass, sea bass, red snapper or halibut fillets
1 tablespoon chopped chives or parsley (optional)

I'm trying this one tomorrow, thanks for all the great recipes.

1) Heat oven to 450 F. Coat 9x13 baking dish with nonstick cooking spray

2) In baking dish, toss potatoes with 2 teaspoons olive oil, 2 teaspoons of the rosemary, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cover, bake 25 minutes. Meanwhile, in a small bowl, stir together lemon juice, the remaining 2 teaspoons of olive oil, the remaining 2 teaspoons of the rosemary, the remaining 1/4 teaspoon of salt and the remaining 1/8 teaspoon of pepper.

3) Lay fish pieces, skin side down, over potatoes. Spoon lemon juice mixture over fish. Return to oven; bake, uncovered, an additional 10 to 20 minutes (depending on thickness of fish) or until fish flakes easily with a fork and potatoes are tender.

4) Sprinkle with hives, if desired; serve with lemon wedges.

4 servings
Preparation time: 15 minutes
Ready to serve: 40 minutes

Per serving: 285 calories, 7.5 g total fat (1 g saturated fat), 24 g protein, 31 g carbs, 91 mg cholesteral, 379 mg sodium, 3 g fiber,
Star nutrients: Vitamin b6 (39%) Vitamin B12 (72%) Vitamin C (57%) Niacin (25%) Phosphorus (30%) Copper (24%) Magnesium (21%) Thiamin (18%)

This is an alternative to deep fried fish and chips

[WolfyOne]

Better For You Brownies
Dates, the secret ingredient in these lower fat brownies, replaces butter and have a remarkable affinity with chocolate. Ground walnuts give these brownies a rich background flavor

1/2 cup unsweetened cocoa
1/2 cup chopped pitted dates
1 teaspoon instant coffee granules
1/2 cup boiling water
2/3 cup whole wheat flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1/3 cup walnuts toasted *
1 egg
1 egg white
1 cup plus 1 tablespoon sugar, divided
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 semi sweet chocolate chips

1) Heat oven to 350 F. Coat 8x11 inch baking dish with non stick cooking spray. In medium bowl, combine cocoa, dates and coffee.Add boiling water; stir until cocoa has dissolved. Let stand about 10 minutes or until completely cooled.

2) In food processor, flour, baking powder, salt and walnuts; process until walnuts are ground. Transfer to large bowl.

3) Scrape cooled cocoa mixture into food processor. Add egg, egg white, 1 cup of the sugar, canola oil and vanilla; process until smooth, stopping once or twice to scrape down sides of bowl.

4) Add cocoa mixture to reserved flour mixture; mix with rubber spatula just until dry ingredients are moistened. Stir in chocolate chips. Scrape batter into baking dish, spreading evenly. Sprinkle the remaining 1 tablespoon of sugar evenly over the top.

5) Bake brownies 22 to 25 minutes or until top is firm around edges and just set in center. Let cool in pan on wire rack. Cut into bars**

12 servings
Preparation time: 20 minutes
Ready to serve: 1 hour 15 minutes

Per serving: 185 calories
6.5 g total fat (1.5 g saturated fat) 3 g protein, 32 g carbs, 18 mg cholesterol, 77 mg sodium, 3 g fiber

TIP * To toast walnuts, place in a dry skillet. Cook, stirring constantly, over medium-low heat 3 minutes or until fragrant. Transfer to a small bowl to cool.

TIP ** To prevent brownies from sticking to the knife, spary it with nonstick cooking spray before cutting into the bars.

Nutrition Note: The added bonus of this brownie recipe is fiber. It provides 3 grams of fiber per serving, while a traditional brownie recipe has just 1 gram.

[WolfyOne]

Baked Trout Recipe



Makes 3 servings

One dish High Carb and Protien meal!

Ingredients 3 trout fillet
1 salt and pepper to taste
16 ounce can diced tomatoes
1 teaspoons chopped parsley
1 tbsp garlic powder
1 tbsp lemon juice
1 yellow squash, diced
1 zucchini, diced
1/2 onion, diced
1 red bell pepper, diced
Directions
Preheat oven to 400 F . Spray a 9x13 inch baking dish with 0 calorie cooking spray. Season the trout with salt and pepper to taste, and place in baking dish.


In a large bowl, combine tomatoes, parsley, garlic, lemon juice, squash, zucchini, onion and bell pepper. Spread evenly over the fish.


Bake for 35 minutes, or until fish flakes easily. Serve over brown rice for extra filling.



Amount Per Serving
Calories 199 ,Total Fat 5.6g, Saturated Fat 0.9g,Trans Fat 0.0g, Cholesterol 46mg, Sodium 358mg, Carbohydrates 18.2g, Dietary Fiber 5.3g, Sugars 10.3g, Protein 20.3g, Vitamin A 44% • Vitamin C 148%, Calcium 9% • Iron 1

[WolfyOne]

Fish Tacos

Ingredients:
2 tbsp lime juice
1 tsp cumin
1 tsp olive oil
2 tbsp freshly chopped cilantro
1 pound firm white fish fillets such as halibut or cod
8 corn tortillas

Preparation:
In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.
Coat a nonstick baking sheet with cooking spray and preheat oven to 350 degrees.

Place marinated fish on baking sheet and bake for 15-20 minutes, until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 minutes per inch of thickness.

Warm corn tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among corn tortillas. Add shredded cabbage, low fat or fat free sour cream and salsa for garnish.

Serves 4.

Prep Time: 30 minutes
Cook Time: 15 minutes

Per Serving (without garnish): Calories 329,
Calories from Fat 53, Total Fat 5.9g (sat 0.9g), Cholesterol 36mg, Sodium 72mg, Carbohydrate 40.6g, Fiber 4.5g, Protein 28.5g