This Mama Cooks! On a Diet

Crofter’s Organic Superfruit Spreads – try it in yogurt, toast or in a Low Fat Trifle

Crofter’s Organic recently released a new line of Organic Superfruit Spreads made from exotic fruits that are high in anti-oxidants like pomegranate, black currants and yumberries. According to their website, Crofters Super Fruit Spread contains as much antioxidant activity as 1L of red wine. They’ve determined this via in-house laboratory tests using ORAC analysis.

All Superfruit Spreads are made with Fair Trade sugar, contain no artificial flavors or preservatives, and are certified organic. The spreads are available in 11oz. jars at an SRP of $4.99.

The fruit in each Crofter Superfruit Flavor is sourced from around the globe:

• North American blend: cranberry and blueberry
• South American blend: maqui berry and passionfruit
• European blend: pomegranate and black currant
• Asian blend: yumberry and raspberry

Using Crofter’s Super Fruit Spreads

Jams, jellies, fruit spreads – I like them all. But what I loved about Crofter’s Superfruit Spreads were their unusual and delicious flavors. So far my favorite is the European blend, since I love pomegranate. But the South American one is delicious, too. My least favorite is the North American one, since I don’t care for blueberry all that much. Haven’t tried the Asian blend yet.

I’ve been experimenting a little bit with the spreads, trying them on toast and pancakes. So far my favorite is adding 2 tablespoons (only 1 Weight Watchers POINT) to a cup of no fat plain yogurt. It tastes just as good as a premixed flavored yogurt because a little of these spreads go a long way. Making a parfait with a layer of yogurt, a thin layer of spread, then some berries and a few nuts, ground flax seed, or granola would be a yummy and healthy way to start your day, too.

You can also use Crofter’s Organic Super Fruit spread a glaze for a grilled meat, like pork, chicken or shrimp. Just add a little water and maybe some hot sauce to spice it up a bit. Or add a little bit to a ham sandwich.

The Crofter’s site features all kinds of decadent recipes, but one way I like using fruit spread is in a berry trifle. Here’s a fairly healthy version from eatbetteramerica.com.

Nasoya Silken Creations: review and popsicle recipe

Silken Creations is a new non-dairy, tofu dessert starter from Nasoya®. It’s made from whole soybeans and sweetened with natural cane juice. It’s low in calories (only 110-120 per half cup serving), low in fat (only 1-1.5 grams per serving) and a good source of protein (3 grams per serving), too. Each 1/2 cup serving is 2 Weight Watchers POINTS.

Silken Creations is also lactose free, vegan, gluten free, kosher, cholesterol free, and all natural. Perfect to serve when your vegan friends or gluten free friends come over.

It’s available in three flavors - dark chocolate, strawberry and vanilla. You can eat it plain like pudding, bake it into a pie, make smoothies out of it, or my kids’ favorite, turn it into frozen treats.

Protein Potato Salad with Asparagus Spears and Nectarine Slices

This salad is a meal in itself and perfect for summer since asparagus and nectarines (or peaches) are in season. The recipe comes from Nancy S. Hughes book, The 1500-Calorie-a-Day Cookbook, which was sent to me by the senior editor at Diets in Review.com as a thank you for my guest post, Frozen Fruit Popsicles Make Snacking Healthy Fun.

The cookbook features nutritious meals at around 350 calories per serving, 150 calorie snacks and 150 calorie decadent desserts. I’m sure I’ll be dipping into The 1500-Calorie-a-Day Cookbook a lot.

Here’s a salad that provides a walloping 16 grams of protein and only 7 Weight Watchers POINTS per serving.

Protein Potato Salad with Asparagus Spears and Nectarine Slices
Serves 4

Ingredients:

• 1/2 lb. (2 cups) diced extra lean ham
• 8 cups of water
• 1 1/2 lbs. (6 cups) red potatoes, scrubbed & cut into 1/2 in cubes
• 1/2 cup lite mayonnaise
• 2 tsp prepared mustard or to taste
• 1 1/2 medium celery stalks, chopped fine (1 1/2 cups)
• 1/2 medium yellow onion, chopped fine (1/2 cup)
• Freshly ground black pepper to taste
• 1 pound fresh asparagus
• 2 medium nectarines or peaches, pitted and sliced

Directions:

1. Place a Dutch oven over medium-high heat until hot and coat it with cooking spray.
2. Add the ham and cook 3-4 minutes or until it begins to brown, stirring occasionally. Remove from Dutch oven and place in a large bowl. Set aside.
3. Add the water to any pan residue in the Dutch oven and bring to a boil over high heat. Add the potatoes, return to a boil, and continue to boil for 5 minutes or until potatoes are tender.
4. Meanwhile, combine mayonnaise, mustard, celery and onion in the large bowl with the ham. Stir until well blended and set aside.
5. While potatoes are cooking, steam or microwave asparagus. Cool under cold water and blot dry. Set aside.
6. Drain potatoes in a colander and run under cold water until cool. Shake off excess water and add to the ham mixture.
7. Stir gently yet thoroughly until well blended and top with black pepper.

Each serving is 1 1/2 cup salad, served with with 4 ounces asparagus as a salad bed and  1/2 nectarine slices.

Nutritional information:

Salad: calories 300; total fat 12g; protein 13g; carbohydrates 35g; fiber 4g; cholesterol 35mg; sodium 930mg

Asparagus: calories 20; total fat 0g; protein 2g; carbohydrates 4g; fiber 2g; cholesterol 0mg; sodium 0mg

Nectarines: calories 35; total fat 0g; protein 1g; carbohydrates 8g; fiber 1g; cholesterol 0mg; sodium 0mg

Weight Watchers POINTS = 7

The Skinny On Losing Weight without Being Hungry and Pomegranate Salad

I’ve been reading The Skinny: On Losing Weight without Being Hungry-the Ultimate Guide to Weight Loss Success by Louis J. Aronne M.D. with Alisa Bowman.

I was interested to learn more about why Dr. Aronne feels some people, like me, never feel satisfied and overeat because they’re constantly hungry. It’s all about brain chemistry and not willpower, he says.

He shows you how to retrain your body and mind to eat for fullness with filling foods (similar to Weight Watchers Momentum plan) and feels you should eat veggies first, lean protein second, and carbs last. It sounds a little bit like the South Beach Diet, too, but there is some good food for thought like:

• sweet zero calorie drinks like diet soda actually make us hungry because they stimulate your appetite
• vinegar decreases appetite so make sure you have an oil and vinegar dressing on your salad
• a lack of sleep can make you fat
• daily moderate exercise is great – you don’t have to work out strenuously to see weight loss results
• don’t exercise on an empty stomach or you’ll be ravenous afterwards

The Skinny: On Losing Weight without Being Hungry is a book I recommend checking out especially if you’re doing Weight Watchers and South Beach. What Dr. Aronne recommends fits well with those plans and it’s reassuring to know the science behind why it’s so hard to lose weight.

Fruit on a stick? Try grilled #strawberries and kiwis

I was part of the #strawberries tweet up last night with Dave Grotto that was hosted by the California Strawberry Commission.

I asked Dave if he had ever grilled strawberries, since grilled fruit seems to be a trend this summer in all the food magazines. He tweeted that he had just enjoyed grilled watermelon and strawberries for breakfast that morning. Hmmm, sounds kind of good, in a weird sort of way.

So I went online to the California Strawberry Commission recipe page, did a search on “grilled,” and lo and behold, look what I found – a strawberry kabob recipe!

Weight Watchers food on a stick: Curry-Marinated Chicken Kebabs

O.K., is it “kebab” or “kabob”? According to Wikipedia, it can be “kebap, kabab, kebob, kabob, kibob, kebhav, kephav.” The history of the dish is rather interesting, so take a peek at the entire entry for “Kebab” when you have a sec.

My husband is a huge fan of the German-style döner kebab, which he ate a lot of when he lived in Berlin as a student. Basically, it’s fast, greasy, delicious and cheap take out food you eat around 4 a.m. on your way home after a hard night of drinking.

But let’s turn our attention healthy Weight Watchers kebabs (their preferred spelling) instead. This dish comes from their cookbook, Weight Watchers Grill It! 150 Flex & Core Plan Recipes.

What I especially like about this dish is that it’s inexpensive to make and instead of more traditional kebab veggies like tomatoes and zucchini, it uses apples.

Tofu on a stick? You betcha! Try Grilled Tofu Kabobs

Tofu kabobs? Who said that only meat eaters could enjoy grilled food?

Tofu Kabobs are perfect for when your vegetarian friends come over for a barbeque. (Double check to make sure the Adobo sauce is vegetarian. If not, make a seperate skewer and use teriyaki sauce.) It’s also something you meat eaters should try since nutritionally tofu is:

• A great source of protein. One half-cup serving (approximately 4 ounces) of raw firm tofu contains 10.1 grams of protein. By comparison, 1/2 cup of milk contains 5.1 grams of protein, one whole egg contains 6 grams, and 4 ounces of ground beef contains about 26 grams.
• Low in calories. One half-cup serving of raw firm tofu contains 94 calories. By comparison, 4 ounces of ground beef contains 331 calories, and 1/2 cup of 2% milk has 60 calories.
• Low in fat. One half-cup serving of raw firm tofu contains 5 grams of fat, and low fat tofu contains 1.5 grams of fat per serving. 4 oz of beef has 15 grams of fat, while one whole egg contains 5.5 grams of fat.
• A good source of calcium. One half-cup serving of firm tofu contains about 227 mg of calcium or nearly 22% of the Recommended Daily Allowance. Check the label since calcium amounts vary by brand.

This recipe comes from those sweet people at the National Honey Board, the ones who sent me a flight of honey to review.

Food on a stick week: Grilled Shrimp and Scallop Kabobs

Last week I was tweeting with my friend Michelle Lamar, also known as White Trash Mom, that food on a stick like the kind you get at carnivals and country fairs is the ultimate in white trash cuisine.

Well, food on a stick doesn’t have to be fried and unhealthy. It can be fun, low in Weight Watchers POINTS, and nutritious. So this week, I’ll be sharing some delicious “food on a stick” ideas with you.

Our first food on a stick recipe with shrimp, scallops and vegetables, comes from eatbetteramerica.com, a handy online source for healthy recipes (complete with nutritional info) from the folks at General Mills in partnership with Bell Institute of Health and Nutrition and Rodale.

A berry good recipe roundup at FoodieView blog

Nothing says summer than berries. If you agree, check out my latest post at the FoodieView blog, Recipe Roundup: A Berry Wonderful Summer.

Just a warning: only a few of the recipes over at FoodieView are low in Weight Watchers POINTS. There are a few exceptions luckily! Here are a couple of the better ones including my Weight Watchers POINTS breakdown:

Allen at Eating Out Loud's Raspberry Soufflé
Makes 6 servings

Ingredients;

• 1 teaspoon butter for greasing ramekins (.5 POINT or substitute with a cooking spray)
• 6 oz fresh raspberries (.5 POINT)
• 1/4 cup, plus 2 teaspoons sugar (12.5 POINTS)
• 4 egg whites (1 POINTS)

Directions:

1. Preheat oven to 400F (200C).
2. Butter the insides of six 1/2 cup ramekins.
3. Puree raspberries in a blender or food processor, then strain through a fine mesh sieve to remove the seeds. (Allen says this is a MUST!)
4. Add 2 teaspoons sugar to the strained puree and set aside.
5. In a mixer, beat four egg whites until they begin to thicken. Continue to beat the whites while you slowly add 1/4 cup sugar. Mix until egg whites form stiff peaks and are glossy.
6. Add 1/3 of the egg whites to the puree and slowly fold in. Continue by adding the remaining egg whites, folding in until no white streaks remain.
7. Spoon the soufflé batter into the ramekins, filling to the top and leveling off with the back of a spatula.
8. Place filled ramekins on a baking sheet and bake on a rack positioned in the bottom 1/3 of the oven.
9. Bake for 8-10 minutes or until the soufflé rises 1/2″ above the rim.
10. Serve immediately with a sprinkle of powdered sugar!

Weight Watchers POINTS per serving = 3

More smoothie goodness from Chiquita and the Blueberry Council

Fresh fruit, frozen fruit, premade smoothie mix. Ice cream, yogurt, milk, tofu, soymilk. Nut butters, fruit juice, nutritional supplements, and honey.

How many ways can you a make a smoothie?

Here are a few ideas from two posts of mine at other blogs:

• At Mom Central Food: Blueberry drink recipes for summer
• At This Mama Cooks! Reviews: Chiquita Frozen Fruit Smoothies review

What’s your favorite type of smoothie? Do you make them at home or do you buy them to go? Do you prefer them healthy or decadent?