SATISFY A SWEET TOOTH

 Split a banana  long ways.

Spread with smear of peanut butter.

(My favorite organic is Smuckers.  I've tired several and it is the best.)

Top with a dollop or two of fat free Cool Whip.

Sprinkle with some coconut.

Delightful.

But it may be addictive--it is that good.

You've been warned.

Note:  You could skip the peanut butter and sprinkle it with chopped peanuts instead.

Another Dessert Option

If you have a sweet tooth and are trying to lose or maintain weight loss you can still indulge.  You can eat that banana split.  But not everyday.  And not often.  It should be on your eat once in a while list.

However there are sweets you can eat daily and still make your goal.  Last post had one and here's another.

You'll need:

• 1 Weight Watchers Latte Bar (90 Calories, 1 point)
• 6 tablespoons of fat free Cool Whip (45 calories)
• 2 bite size Heath Bar mini's (86 calories)

Crumble your mini's while they're still in the wrapping.

Place your Cool Whip in a bowl and sprinkle with the Heath crumbs.  Unwrap your frozen treat bar and proceed to dip each bite in the candy bar topping.  It's not only delicious, it is fun to eat.  And tastes decadent, all for a mere 221 calories.

Typically I'm not a fan of fat free products, but there are some tolerable ones out there. For use as a topping--not mixed into a recipe-- I do believe I prefer the taste of the fat free Cool Whip over the reduced and regular fat ones.

And choosing the fat free  Cool Whip allows me to save my fat calories for healthier fat options--like good old peanut butter.

Hmmm...now I'm thinking...I love peanut butter pie.  Wonder what some peanut butter mixed in with some fat free Cool Whip would taste like? Peanut butter mousse?  Think I'll give that a try soon.  And if I sprinkled it with a few graham cracker crumbs it might even pass as peanut butter chiffon pie.  Wait...if I add some fat free cream cheese--and the ideas keep coming.

Being a foodie and dieting can work--we just have to be a bit more creative, but isn't that part of what being a foodie is all about?  Working with food, dreaming about recipes is as important to  a foodie as eating.

We don't have to give up the foods we love and enjoy to lose or maintain losses--we can figure out how to fit them in with a little thought and practice.

Food For Thought

If you measure your food instead of weighing it for portion control, watch this video which compares the difference in the calories consumed in a typical bowl of oatmeal with peanut butter added in, measured versus weighed. You may decide it's time to buy a digital scale. The video is short--3 minutes 22 seconds.

Snowy Day Junk Food

It looked like a blizzard outside all day. Snow, snow and more snow. A day perfect for making and eating junk food. I dare not make these anytime soon. Like rice krispie bars I can't quit eating them. They are ready in a jiffy and most of the ingredients you probably have in your pantry.

Peanut Butter Corn Flake Stove top Cookies

1 cup sugar
1 cup corn syrup
1 cup peanut butter
12 ounces corn flakes


Mix together sugar and syrup. Bring to a boil. Boil one minute. Remove from heat, stir in peanut butter. Add corn flakes, mixing well. Drop onto wax paper. Allow to set. Dig in

Another Ubiquitous Oatmeal Post

I finally broke my eggs and toast breakfast streak. I'd been eating it for weeks . It was time for oatmeal--again. And this is the bowl of oatmeal I stirred up. It was yummy so thought I'd share--no amounts though because I eyeballed it.

In a bowl I place my uncooked oats, some non-fat milk powder (makes it creamy), a teaspoon of ground flax seed, and a giant pinch of unsweetened coconut and some sweetener to taste. Add water according to the amount of dry oats you use--see the package for specifics. I used 1/4 cup of oats and added a half cup of water. If you don't have powdered milk, replace the water with milk.

I cooked this--I do mine in the microwave--and when it came out I added a dollop of peanut butter, which I then dabbed around the surface once it melted a tad. And then I poured on the teeniest amount of half 'n half. Maybe a teaspoon or two at the most.

It was a heavenly simple concoction of peanut butter coconut goodness. I've a pretty good idea this has been visited somewhere in the blogosphere, though I haven't come across this combination to date.

And if you haven't tried my No Bake Cookie Oatmeal check it out here.

No Bake Cookie Oatmeal

I love No Bake Cookies. When my kids were little I made them often because the ingredients are the kind you have on hand. But I don't dare make them for myself--I know I'd overindulge. So I came up with a little cheat that is similar in taste.

This version of oatmeal has appeared on the Internet with variations. Here's mine. You can adjust the portions and make a bigger serving.

1/4 cup dry quick oats
Sweetener to taste
1 rounded tablespoon of baking cocoa powder
10-15 raisins
3 ounces of water
2 Tablespoons of
evaporated milk

Stir tog. and nuke about 2 mins 15 seconds in a 600 watt microwave oven. Adjust time if yours is higher wattage.

Now measure a tablespoon of white chocolate peanut butter, plop it on top of the hot oats--when it melts, spread it over the top in a thin layer so you get a little with every bite. If you stir it in you won't be able to taste it.

Eat. Enjoy.

Autumn Soup: Cheap, Tasty, Nourishing, Fast

Have you heard of Stone Soup? I always thought that was such a good story. And the resulting soup was simple and quite humble. That's what I feel about my Autumn Soup. It's a humble soup and that alone makes it, I think, taste better. In fact, by volume, water is probably the largest single ingredient in Autumn Soup.

My Autumn Soup, as I've named it because of its color, was inspired by a native American dish I ate recently at an Indian Pow Wow. My husband's grandmother was Cherokee so we have an interest in such.

At the Pow Wow the dish was served with Indian fry bread. I used to make fry bread when "fat" was not an issue. Not wanting to bother with it I served our soup with Delimex Chicken Taquitos (I read about these on Back to the Fridge--let me warn you--they could be addicting--I thought they were incredible taste wise) and some home made guacamole for dipping. Avocados are a good fat-- a 2 T. serving won't do much damage--and I had a very ripe avocado that needed using.

Here are the soup ingredients:

• diced onion (approx. 1/4 cup)
• diced green bell pepper (approx. 1/4 cup)
• diced jalapeno pepper (to taste--I used a tablespoon)
• 8 ounces of ground turkey, chicken or pork
• 4 small, 3 medium or 2 large potatoes, cubed
• 1 cup frozen corn
• 1 can petite diced tomatoes
• lots of water, plus chicken bouillon for flavor if you like (I did)
• salt and pepper to taste
• chili seasoning powder to taste
• cumin powder to taste

Method:

Using non-stick spray or one tablespoon of oil saute the onions and peppers. When softened add the ground meat and break up, frying until well browned. This is important--it gives it more flavor when the meat is well browned. It may take some time because the meat will yield a lot of water and will need to dry up before it begins to brown--so be patient.

When the meat is brown add the can of tomatoes (don't drain), the potatoes and the corn...and at least enough water to cover . Adjust the amount of water--if you want it thick, use less, thinner, use more--for a humble soup you must use more--thickness, I think, indicates, opulence--and Autumn Soup is a humble soup. Bring to a boil and simmer until the potatoes are nice and tender and the spices have had a chance to cook into the meat and veg.

After dipping it up into our serving bowls we added some hot sauce to spice it up more.

The night we ate this I had a couple of bananas that needed eating and not wanting to make banana bread I came up with this--there's no real recipe, just a method:

I sliced two bananas; sprinkled them with cinnamon, then tossed them with a heaping half cup of fat free Cool Whip. When this was mixed together, I sprinkled the top with some flax meal. Then I melted a tablespoon of peanut butter in the microwave and drizzled it over the top. My husband, who is not a big fan of bananas scarfed this down. I enjoyed it too.

If you don't keep flax meal on hand you could sprinkle it with a crumbled cookie or cake...it doesn't take much--I used a heaping teaspoon of flax meal to give you an idea.

Again I warn you--if you get the Delimex chicken taquitos watch out!! I was totally surprised at how good they tasted. So often frozen foods are just o.k. These were more than o.k. Use portion control and you'll be fine.

Note: Delimex products are available at Kroger's and Walmart in my area. If you go to their website they give a full listing. I purchased mine at Walmart in the freezer section. However they weren't with the frozen Mexican foods, but in a case with bulk frozen prepared foods, like egg rolls and precooked chicken tenders. You may have to hunt to find them. They will definitely be part of any future party fare we serve.

Peanut Butter Love

O.K...another recipe...but..this one is so easy and so yummy---that is if you like peanut butter.

You know how 5 people can make potato salad or brownies, using the same ingredients and one person's will be delicious and the rest will be mediocre or awful?

Well...the ingredients in this recipe--it's not really a recipe, more like a method---are not uncommon at breakfast. But the way I put this together really makes the peanut butter stand out. I was tired of my hot oatmeal with peanut butter on the side and craving some cold cereal. Here's what I came up with.

In a microwave safe serving bowl place 1 tablespoon of your favorite peanut butter and heat about 30 seconds until the butter is soft. Now chunk in one banana--I break it into pieces with my fingers, hence no knife to wash--and stir the peanut butter and banana together until the banana is coated with the nut butter. Next, add a serving or half serving of a granola type cereal---or your favorite dry cereal. And finally, add a half cup of almond milk or regular milk if you prefer.

When the cold milk hits the warm peanut butter it sort of sets up, like fudge, on the banana and glazes it, instead of melting into the milk. Each bite yields a concentrated taste of peanut butter. Soooo gooood.

I'm thinking that almond butter and strawberries or nectarines would be a good substitute for the peanut butter and banana...haven't tried it yet---but what's not to like?

Give this a go if you like/love peanut butter. I think you'll like it!

The Hunger Scale in Action

Below it a real life play by play of the hunger scale in action--I’m the person doing the assessing and eating.
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I find myself wanting to eat. I stop and do a “stomach hunger” check. Where am I on the hunger scale? I find I’m at a 3. That means I am truly hungry.


I think about what I really would like to eat. It’s noon and I decide upon a peanut butter sandwich, a carrot and a nectarine with a glass of milk. My meal consists of some dairy, some protein, some fat, some fruit, some veg.. It has a good macro nutrient balance--that’s to honor my health. But I might have had some potato chips just as well, had I desired them. Today I didn’t desire them. (Good thing too since there were none available.) Now if had wanted pizza I would have had that…or a hot dog..or a hamburger…you get the idea. I chose what I desired today. And since this is an actual happening I’m reporting what I’m actually eating and doing.


My portion of each food is prepared (by me!) and sets before me. How much will I eat--the whole portion? Not necessarily. I may eat more, I may eat less. The amount remains to be determined. I have given myself permission to eat until I am full. I have given myself permission to leave some food if the prepared amount is too much…as well, I may add to the portion should I find myself still hungry when it is gone. No stress here…no limitations, no restrictions, no feelings of deprivation.


I take note again, as I begin eating, where my hunger is on the scale. Getting closer to a 2 now. I begin to eat. Periodically I assess my hunger level…am I nearing neutral (5), where I am no longer hungry, but yet not full? And taste…does the food really taste good to me? If it doesn’t taste good I’m certainly not going to eat it if there is anything else available. Eating food that does not taste good may fill me, but it won’t satisfy me. Food satisfaction is very important when/where choices exist. Were I living in a third world country and all I had was a bowl of rice--well then I wouldn’t have any choice. But it wouldn’t be a problem…because there wouldn’t be food I could go foraging for and devour after I finished my meager bowl of rice.


I continue to eat, periodically assessing my hunger/fullness level knowing this: I don’t have to stop---that I may, should I desire, eat past the fullness level--- as in overeat. But--and this is the big but--- why would I do that when I can eat what I want, when I want, in the quantity I want?


Now I’m at a 7 on the scale and I’m feeling full. Taking a moment to assess slows my eating down a tad and gives my body a chance to get the “full” message to my brain. I also note: that peanut butter sandwich tasted really good when I started eating it but it’s not tasting that great now---do I really want those last 2 bites? And the carrots…they’re o.k. now too..but not great…maybe I’ll stop here. And I still have my nectarine. Think I’ll save it until later…when I’m hungry again. Being thirsty, I decide to finish the last few swallows of milk in my glass and then I call it quits. I’m full.
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BTW: I put 2 tablespoons of peanut butter on my sandwich! It’s organic and a good fat to boot. The rest of my meal contained minimal amounts of fat. Note though, I’m not restricting fat---just pointing out that I chose my meal based on what sounded good and my choices today were good. Some days they may not be as good from a health standard, but if they are what I’m craving, what I’m desiring, I will be less likely to overindulge. And I believe that over a day or two or three my food choices will promote health and nourish my body. That’s the IE way of thinking and living.

Follow up: Since I was running errands following lunch I took my nectarine with me. I got hungry later and ate it in my car sitting in the parking lot of Kroger’s before I went in to do my shopping. Might I add that it was juicy, sweet and delicious! Good thing I had some napkins and wet wipes in the car.

Wafflewich

Need something new for breakfast? Try a wafflewich. No specific recipe though...just the method.

Toast two frozen waffles. I like the Eggo Nutri-Grain Low Fat---they are 70 calories each. The Vans Hearty Oats Maple Fusion are good too, but they'll cost you 100 calories each.

Next, spread your waffles with a thin smear of peanut butter. My favorite is the MaraNatha No Stir Organic. The amount is up to you. On one waffle thinly slice half a banana...you could use a whole one if you don't mind the calories.

Now, give the bananas a light drizzle of maple syrup or maple flavored syrup. I use a sugar free syrup---Maple Grove Farms. It is sweetened with Splenda. If you use the Vans Maple Fusion Waffle you can omit the Maple syrup.

Top with the other waffle. Cut in half if you desire. Eat up. Enjoy.

Raisin Bread

On these cold winter days there's nothing better with a hot cuppa than some warm and fruity quick bread. I picked up a loaf of date nut bread from my local Krogers and found it less than satisfactory. The taste left a lot to be desired and the portion was tiny for the calories . And I don't dare bake anything from scratch. If it's here I'll eat it--- even if it's in the hinterlands of my freezer---I'll find it.

So I came up with this idea--it's another no brainer. But I'm sharing it anyway. Sometimes the simplest things are the things I never think of on my own, so I love it when others share the "obvious" because it's not always so obvious to me. Maybe my idea is one you haven't thought of.

Raisin Bread

Take one slice of whole wheat bread. My current choice is Arnolds---it's a very large slice, 110 calories. On it plop a tablespoon of light cream cheese and pop it in the microwave for 15 seconds at 60% power (this is for a 700 watt microwave---adjust if yours is a different wattage). This will soften the cream cheese rendering it pliable enough to spread evenly on your bread, and the bread will be gently warmed and softened.

Next, strategically place about 10 raisins on top of the cream cheese; follow this with a tiny drizzle of honey, or a sprinkle of your sweetener of choice---mine would be Splenda (if you're using real sugar you may want to blend it into the cream cheese before spreading). Next, douse it with some cinnamon....or leave that off if you're not a fan. And finally I like to spray some liquid "butter" on top of that---gives it a buttery taste and look.

It's ready to enjoy with your steaming hot mug. Nice additions would be some peanut butter---spread that onto the bread prior to the cream cheese step and sort of swirl the two together after they come out of the microwave. Some chopped walnuts or pecans would be nice on top too, for a fruit nut bread.

And if you're inclined you could mix up a batch of a specialty cream cheese like they serve at Panera. I was thinking some chopped apple, chopped raisin, chopped nuts, cinnamon, and sweetener. Raisins and nuts are pretty high calorically whereas apple is not---so you could go heavy on the apple and light on the nuts and raisins.

You could come up with a ton of spreads---the sugar free coffee syrups are great added to cream cheese too. And what about doing a savory cream cheese, spreading it on a good dark bread and topping with some thinly sliced tomatoes adding some salt and freshly ground coarse black pepper. Yummo.

WELCOME PEANUT BUTTER!

Honestly, my blog is not turning into a food blog...but food is on my mind of late. It's taken a new turn in my thinking.

For many years I've avoided peanut butter. Why? It's high fat content and the fear of fat instilled by me since the late 1980's.

No more. I've taken a second look at peanut butter and it is my new best friend. Most mornings it is a mainstay of my breakfast. Generally I have a tablespoon of it...the full fat model, my favorite brand being Jif. I avoid the reduced fat pb because the fat that is missing is replaced by other undesirables. I accompany it with banana slices which I dip into the pb. I round out my breakfast with additional protein, fat and carbs as needed to meet my quota of 20% protein, 30% fat, and a maximum of 50% carbs.

If you have peanut butter fears click here to find out why peanut butter is the dieter's best friend.