Cora's Corner

Written by her loving mother

Welcome!

Since this is mostly a family and friends website, I'd like to take a minute to explain this new feature. I'm calling it Cora's Corner. As most of you know, Cora is my oldest daughter and she and her husband and my most adorable grandchild live in Michigan. She and I are both attending weekly Weight Watcher's meetings and struggling mightily to improve our weight and health profiles! "Cora's Corner" will be will be a weekly budget concious menu that is WW friendly. It will include recipes and tips to share. We're going to put the recipies in with the other recipe file but will put some kind of symbol in front of it so you'll know its a diet friendly item. When possible, I'll include the WW points value as well. If any of you would like to join in with your ideas and suggestions, feel free to e-mail me.

Healthy Snack Options

One medium apple sliced with one tablespoon of fat free carmel apple dip = 2 points
One cup WW yogurt plus 10 whole almonds = 2 points
45 pretzel stix (the little ones) = 2 points
1-one oz. mozzerella stix (string cheese) = 2 points
1 Tablespoon natural peanut butter = 2 points (spread on 1 medium apple = 3 points)
* dip celery stix in the peanut butter for no extra points (just the 2 for the PB)
* spread on a mini bagel (bagel is 1 point, plus 2 point for the PB = 3 points)
7 reduced fat triscuits = 2 points
Kraft 2% sharp cheddar, one slice is 2 points
1 cup of 1% low fat cottage cheese = 3 points
1 Tablespoon of jam = 1 point (put the jam in the cottage cheese for a 4 point snack)
1 Skinny Cow ice cream sandwich = 2 points
1 Diana Banana = 2 points
1 WW toffee ice cream treat = 2 points
Hot Chocolate: Heat one cup of skim milk and add 1 Tablespoon fat free chocolate syrup for a 3 point treat.
Toast a whole grain english muffin and spread it with 1 Tablespoon of jam for a 3 point treat.
94% fat free microwave popcorn (Orville Redenbacher's Smart Pop). The mini-bag is 1 point. The large bag is 2 points.
Chocolate Milkshake: In a blender, mix 1/2 cup fat free chocolate ice cream, 1 cup of skim milk, 2 teaspoons cocoa powder, 1 Tablespoon honey and 1/4 teaspoon vanilla extract for a 5 point treat.
Autumn Apple Oatmeal: Prepare one packet of cinnamon spice instant oatmeal per package directions and top with a thinly sliced apple or pear and 1 Tablespoon of whole almonds for a five point breakfast.

Fast Suppers

Chickpeas in red sauce: Add a can of drained, rinsed chickpeas (garbanzo beans) to a jar of your favorite pasta sauce. Serve over hot, whole wheat spaghetti. (beans are 2 points per 1/2 cup serving, pasta is 4 points per cup and jarred sauce is 2 points per 1/2 cup serving.
Pesto and Pasta: Serve 2 Tablespoons of organic, all natural pesto with 1 cup of hot, whole wheat pasta for a 7 point dinner (4 points for the pasta, 3 points for 2 T store bought pesto--make sure it does not contain hydrogenated fats!)
Quesadilla (half of a 6" diameter is 6 points) I make mine with fat free whole wheat tortillias, 2% cheddar cheese and sauteed colored peppers, onions, garlic and leftover chicken, beef or pork. Throw in 10 small olives for an extra point.
Take Out!!!: Call China Garden and order up stir-fried chicken and mixed vegetables for 5 points per cup. Brown Rice is 4 points per cup. Cooked barley is only 3 points per cup.
Stuffed Potatoes: A large 7oz. baked potato is 3 points (not take out!) Top with steamed brocolli and fat-free sour cream (1/4 cup is 1 point) and a sprinkle of imitation bacon bits.
Teriyaki Pork and Vegetables: (Sirloin pork is 2 points per ounce, trim all visable fat before cooking, for speed: choose thinly sliced boneless "chops") Take a 12 oz. package of Mann's Fresh Stir-Fry Vegetables and stir-steam them in fat-free chicken broth. Quickly spray your pan with a non-stick spray and stir-fry the thinly sliced pork in 1/4 cup of teriyaki sauce. When the meat is cooked, return the vegetables to the pan and toss to coat with the sauce. Serve over cooked rice or barley. (Throw in a crushed clove of garlic when cooking the meat and a few red pepper flakes if you like things spicer).
Bean Burritos: Take a 7" fat-free whole wheat tortilla (2 points) and spread it with 1/2 cup of fat free refried beans (try the refried black beans) (2 points), Spoon on your favorite fat-free salsa (no points) and 1/4 cup of shredded fat-free cheddar cheese (1 point). (I find I can leave the cheese off of it, I don't miss it) Roll it up or fold it in half and microwave until hot (If you roll it in waxed paper, you keep your oven clean!) Easy to make up several and roll in waxed paper for brown bag lunchs. These freeze well. Add sauteed onions, peppers, zuchinni for the cost of the olive oil for a different taste. (1 point per teaspoon)
English Muffin Pizza: Spread whole grain english muffin with 1/4 cup store bought pizza sauce (1 point for the sauce, 2 points for the muffin) Sprinkle with 4T shredded mozzerella (3 points) and toast in your toaster oven until bubbly and cheese is slightly browned. You can add thin slices of vegetables without adding to the points value.

New recipes

The following diet friendly recipes have been added to the recipes page.