Guacamole

Funny how taste buds can change with age. I had always been the person to have the kitchen hold the guacamole. That nasty-looking green stuff reminded me a little too much of the contents of a dirty diaper. Ew.

But not long ago, I tried the creamy guacamole concotion at Abuelos, and kinda fell in love. Then I had some homemade guacamole at a friend's house, and I decided I was hooked. But neither Jeff or I liked the store bought stuff, so I began the quest to make my own. I think this is perfect, so I will share! (Don't you feel lucky?)

Keep in mind that this is to taste; you might want to add more salt, less cayenne, more lime - I suggest starting with the amounts below, then adding to taste once it is all mixed up. Since I started with fairly conservative amounts, it should be adjustable for everyone. I mix this up in the container I plan to store it in, so it doesn't make much of a mess - just the cutting board, knife, fork, and bowl. Can't beat that!

Guacamole

1/4 red onion, finely chopped
7 grape tomatoes, finely chopped
juice of half a lime
dash cayenne
1 tsp Kosher salt
3 avocados

Combine red onion, tomatoes, lime juice, cayenne, and salt in a bowl. Mix well. Cut avocados in half, remove the pit, and scoop out the flesh with a spoon. Using a fork, mash avocado into onion mixture until desired consistency (I like mine really mushed, but others like big chunks.) At this point, you may want to add more lime, salt, and cayenne. Add it a little at a time until it suits you. Store in fridge.

Lemony Fruit Trifle

Ever messed up a recipe and realized the messed-up version was better? heh...This is the perfect spring dessert. You can use whatever fruits you like. My version is below. It originally called for coconut cream pudding and a can of crushed pineapple to mix into the topping. I liked the lemon better, and the whole thing was completely devoured. It was most definitely a hit. :) Amounts for the fruit are guesstimates. I didn't measure; I just layered them into the bowl until they looked pretty. Also, I don't recommend using fat-free half & half or sour cream; over time, the topping will start to separate if you do. Skim milk, however, is fine.

Lemony Fruit Trifle

2 c. red seedless grapes
1 fresh pineapple, chunked (or 2-3 cups canned & drained chunked pineapple)
1 pint blueberries
6 sliced kiwifruit
2-3 c. strawberries, sliced

topping:
1 1/4 c. milk
1/2 c. half & half
1/2 c. sour cream
1 + 1/2 3.4-oz pkg lemon instant pudding
1 c. shredded coconut


Layer fruit in large serving bowl as desired. In a medium bowl, whisk together milk, half & half, and sour cream until smooth. Add pudding mix and beat with a mixer on high speed for 2 minutes, or until it begins to thicken. Pour over fruit. Garnish with coconut.

Serves 10-12.

Rice, Black Bean, and Corn Salad

This recipe came from an older Weight Watchers book. I admit that I'd never eaten rice cold before, and was somewhat concerned about the taste and texture, but it turned out that I didn't need to worry. I really like this salad, although next time I may look for fresh cilantro instead of the dried stuff (all I could find). I adjusted ingredients slightly to suit my taste. It will definitely go into my "make this again" file.

Rice, Black Bean, and Corn Salad

1 cup cold cooked brown rice
1/2 cup cooked corn kernels
1/2 green bell pepper, seeded & chopped
2/3 cup canned black beans, rinsed & drained
1/2 red onion, finely chopped
2 tbsp finely chopped fresh cilantro (or 1 tsp dried)
1/2 jalapeno pepper, seeded & minced
2 tbsp red-wine vinegar
3 tbsp lime juice
1 tbsp olive oil
salt & pepper to taste

In a medium bowl, combine rice, corn, bell pepper, beans, onion, cilantro, and jalapeno. In a small bowl, whisk vinegar, lime juice, oil, and salt and pepper. Pour over rice mixture and toss to coat. Refrigerate, covered, at least 1 hour before serving.

Serves 4 (scant cup each). Points Plus value: 4

Refrigerator Pickles

I'm back on a diet (surprise, surprise!), and I'd bought tons of veggies, including a monster of a cucumber. Jeff won't eat them, and I'm not crazy about eating them plain, so I decided to experiment with a refrigerator pickle - no canning requiring. If I do say so myself, they are quite tasty. You can adjust the number of Splenda packets to your taste - I personally like them a little sweet.

Refrigerator Pickles

1 large cucumber, sliced as thinly as possible
1/2 c. white vinegar
3-5 splenda packets
1 tsp. celery seed
3 whole black peppercorns

Combine all ingredients in an airtight container. Seal and turn over container a few times to coat cucumber slices. Chill several hours before serving.

Chickpea Curry

This recipe came from my friend Elle, and while it may be a carb overdose waiting to happen, it's gu-u-ud! If you can find light coconut milk, you can lessen the fat content a bit. Serve it with rice or couscous.

Chickpea Curry

1 tbsp. olive oil
1 onion, diced
1 tbsp. garlic
1 tbsp curry powder or curry paste
1 can coconut milk
1 15-oz can chickpeas, rinsed & drained
2-3 medium red potatoes, peeled & diced
1 c green peas (optional)

In a large skillet over medium heat, heat oil. Saute onion and garlic until softened. Stir in curry; mix well and saute 2 minutes longer. Add remaining ingredients. Simmer, covered, from 45-60 minutes, or until potatoes are soft.

Serves 4.

South American Harvest Stew

Boy, it feels good to be cooking again, even though I'm sick and would rather be feeling sorry for myself in bed! I only made three dishes tonight, since spaghetti is on the menu for later this week and I don't like to make it until I'm ready to serve it. This stew, courtesy of my friend Elle, is chunky, low-fat, low-sodium, and unbelievably tasty. If you can find plain frozen winter squash, go for it - otherwise, cut it half and roast at 400 for 40-60 minutes. I used butternut, but acorn, carnival, sugar pumpkin, or golden nugget would work. Let it cool thoroughly before you try to cube it.

South American Harvest Stew

1 Tbsp olive oil
1 large onion, chopped
1 medium bell pepper, any color, diced
4 heaping cups cubed cooked orange winter squash
3 c. cooked corn kernels
28-oz can diced tomatoes, undrained
10-oz red or black beans, drained and rinsed
1 c. water
2 tsp. cumin
1/4 tsp. cayenne pepper
salt to taste
hot cooked rice

In a large soup pot over medium heat, warm oil. Add onion and pepper; saute until tender. Add all remaining ingredients except rice. Bring to boil. Reduce heat; cover and simmer 15-20 minutes. Serve with rice.

Serves 8

Tropical Breakfast Quinoa

In honor of my foray into the world of vegetarians, I tried quinoa (pronounced keen-wa, in case you were wondering). The seed/grain (not sure exactly how to classify it) doesn't have a great deal of flavor, but it is a complete protein, and tastes pretty good in this experiment I put together this morning. Next time I'm going to add bananas.

Tropical Breakfast Quinoa

1/2 c. quinoa
1 c. water
3 Tbsp. craisins
3 Tbsp. dried pineapple, chopped
1 Tbsp. coconut
1 Tbsp. chopped walnuts
Sugar or splenda to taste, optional

Thoroughly rinse quinoa (this is important - otherwise it can have an icky bitter taste). Bring quinoa and water to a boil over high heat. Reduce heat and simmer for five minutes. Stir in remaining ingredients and simmer until water is absorbed. If desired, add sugar or splenda to sweeten. Serves 2.

Roasted Chickpeas

This is a favorite snack of mine, going back to my early days on Core. It is a super-easy recipe, and I keep a can of chickpeas (aka garbanzo beans) in my pantry at all times just for this snack. Use whatever spice combination you like. I've used garam masala, cinnamon & chili powder, Cajun seasoning, and others.

Roasted Chickpeas

1 15-oz can chickpeas, rinsed & drained.
1 Tbsp. spice
olive oil spray

Preheat oven to 400. Line a cookie sheet with foil and spray generously with olive oil spray. Put the beans on the sheet and spray again, then shake the pan to ensure an even coating. Sprinkle with spices and shake again. Bake for 20-30 minutes, until outsides are crispy and insides are soft, checking every ten minutes to shake pan.

Roasted Tomato and Wild Rice Soup

Mmm... the picture in the Weight Watchers cookbook looked so good, I had to try it. I was not disappointed. The recipe calls for a fennel bulb, which I could not find. I substituted one leek, cleaned and diced, and a teaspoon of fennel seeds. The flavors are not intense, but they are complex. It's a very good soup, and easy to make.

Roasted Tomato and Wild Rice Soup

5 tsp. olive oil
2 carrots, diced
1 small fennel bulb, trimmed & diced
1 onion, diced
3 garlic cloves, sliced
7 1/2 cups water
1/2 cup wild rice
1 bay leaf
2 pints cherry tomatoes, halved

Heat 2 tsp of oil in a large skillet over medium heat. Add carrots, fennel, onion, and garlic; cook, stirring frequently, until lightly browned, about 7 minutes. Add water, rice, bay leaf, and salt; bring to a boil. Reduce heat and simmer until grains start to pop and rice is tender, about 45 minutes.

Meanwhile, preheat oven to 475. Toss the tomatoes with the remaining oil and place cut-side down on a large cookie sheet. (Line with foil first.) Roasted until skins shrivel and just begin to brown, about 20 minutes.

Add roasted tomatoes and juices to skillet. Cook until heated through, about 5 minutes. Discard bay leaf before serving.

Serves 6.

144 Cal, 4g Fat, 1g Sat Fat, 530mg sodium, 24g carb, 4g fiber, 4g protein, 41mg calcium

Butternut Squash Fries

I have a new love... butternut squash! It's one of the great things about Weight Watchers. It has opened up an entire realm of foods I never considered - either because I didn't know how to cook it, thought I didn't like it, or just plain didn't know what it was.

Admittedly, the big squash a little hard to cut, but oh, my! it is good! I've been picking up butternut and acorn squash from the grocery store each week, and if all I do is bake and eat, I am one happy camper. I found this recipe from the Weight Watcher website, and adapted it a tiny bit to suit my spice preferences. It's soooo good, and good for you, too!

Butternut Squash Fries

1-lb butternut squash
1 tbsp. garam masala
1 tsp. sugar
cooking spray

Preheat oven to 450. Cut the neck of the peeled squash into 1/2-in strips. You can cut up the bulb part, or reserve it for something else. Line a cookie sheet with aluminum foil and spray with cooking spray. Arrange squash in rows so that they don't touch. Sprinkle with garam masala and sugar. Bake for 14-18 minutes, turning once, until fries are desired crispness. Serves 4

Aromatic Couscous & Veggies

This is one of those rare recipes that I just keep coming back to. As much as I love to experiment, this one is a standby. Depending on the season, you can vary the vegetables used to make it more cost-effective. It's a vegetarian dish, but you don't miss the meat in the slightest. If you can find them, use fire-roasted diced tomatoes to really boost the flavor.

Aromatic Couscous & Veggies

3/4 c. orange juice
1/2 c. water
3/4 tsp. salt
1 c. whole-wheat couscous
1 tbsp. olive oil
1 med. zucchini, cut into 1/4-in pieces
1 med. yellow squash, cut into 1/4-in pieces
1 onion, chopped
1 bell pepper, diced
3 garlic cloves, minced
1 tsp. curry powder
1/2 tsp. cinnamon
1/8 tsp. cayenne
1 15-oz can chickpeas, rinsed & drained
1 14-oz can diced tomatoes

Bring the orange juice, water, and salt to boil in a small saucepan. Add couscous, cover, and remove from heat.

Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini, squash, onion, pepper, garlic, curry powder, cinnamon, and cayenne. Cook, stirring frequently, until veggies begin to soften. Add chickpeas and tomatoes; bring to a boil. Reduce heat and simmer, stirring occasionally, until slightly thickened, about 5 minutes.

Fluff couscous and stir into veggie mixture.

Serves 4.
366 cal, 7g fat, 11g fiber

Veggie Lentil Stew

This is a hoss of a recipe. It looks like a lot of ingredients, and I suppose it is - but it's so easy to put together. It makes a ton, freezes well, and couldn't be healthier. Plus it's incredibly filling, and perfect for a cool autumn day. From the Taste of Home Big Book of Soup cookbook, I give you:

Veggie Lentil Stew

4 c. V8 or tomato juice
2 14.5-oz cans Italian stewed tomatoes (I used diced instead)
1 16-oz can kidney beans, rinsed & drained
1 15-oz can garbanzo beans, rinsed & drained
2 medium carrots, thinly sliced
2 medium potatoes, cubed
1 large onion, chopped
1 green pepper, chopped
1 red pepper, chopped
1 c. dried lentils, rinsed
2 tbsp. minced parsley
2 tbsp. chili powder
2 tsp. dried basil
1 tsp. garlic powder
1 tsp. cumin
1 10-oz package frozen chopped spinach, thawed

TOPPING:
1/2 c. sour cream
1/2 c. plain yogurt
2 tbsp. snipped chives

In a Dutch oven, combine first 15 ingredients. Bring to a boil. Reduce heat; cover and simmer 35-45 minutes, or until lentils and veggies are tender. Stir in spinach; heat through.

Combine topping ingredients and dollop about 1 tbsp on each serving.

Serves 13.

Frito Corn Salad

I had this at a church potluck, and searched all over the web until I found the recipe. I modified it to make it more WW-friendly. It needs no spices - all the flavor comes from the Fritos. Don't ask me how long it will keep in the fridge - I will be surprised if it makes it through tomorrow!

2 c. frozen corn, thawed
1 red bell pepper, finely chopped
1 green bell pepper, finely chopped
1/2 red onion, finely chopped
1 c. reduced-fat Mexican blend shredded cheese
2/3 c. fat-free mayonnaise (or Miracle Whip)
Chili Cheese Fritos

In a medium bowl, mix all ingredients except Fritos. Immediately before serving, measure 1 cup of the Fritos, crush, and stir into the salad. (If you are not eating it all at once, use a little less than 1/4 cup per serving.)

Serves 4-6.

Tropical Black Beans and Rice

I adapted this from the Weight Watchers website. It is a wonderful, filling vegetarian meal. You will never miss the meat! Cook a large pot of brown rice and keep it separate in the fridge. This will keep for several days and is a good choice for those of you who like to do most of your cooking on the weekend.

Tropical Black Beans and Rice

2 tsp olive oil
1/2 c. red onion, chopped
1/2 c orange juice
1/3 c fresh lime juice
2 tbsp fresh cilantro, chopped (or 2 tsp dried)
1/8 tsp cayenne pepper
1/2 medium red pepper, diced
1/2 medium green pepper, diced
1 medium mango, diced (or papaya, or 20 oz canned pineapple, drained)
2 garlic cloves, minced
15 oz canned black beans, rinsed & drained
3 c. cooked brown rice

Coat a large nonstick skillet with cooking spray. Add oil and heat over medium heat until sizzling. Add all ingredients except beans and rice. Cook, stirring occasionally, until peppers are crisp-tender, about 5 minutes.

Stir in beans. Cook until heated through, about 5 minutes. Serve over rice.

Serves 4 (3/4 c. rice and 1 cup bean mixture)
6 WW points

(The picture shows Canadian bacon, which I threw in because I had it on hand and needed to use it.)

Chunky Veggie Toss

The beauty of a recipe like this is that you can adapt it to suit your personal tastes. Change the veggies to your heart's content. It does taste better as the flavors have time to meld, and will last for a few days in the fridge.

Chunky Veggie Toss

1 yellow bell pepper
1 cucumber
1 red onion
1 head broccoli
1 pint cherry tomatoes, halved
2 tbsp. olive oil
2 tbsp. white wine vinegar
1 tbsp. dried parsley flakes
dash garlic powder
salt & pepper to taste

Cut pepper, cucumber and onion into 1/2-inch pieces. Divide broccoli into small pieces. In a large bowl, combine all ingredients and toss well. Refrigerate immediately.

Tex-Mex Sweet & Red Potato Salad

This yummy salad recipe hails from the Weight Watchers Turnaround cookbook. It's delicious warm or cold. If your oven doesn't always cook evenly, I recommend boiling the potatoes for five minutes before roasting.

Tex-Mex Sweet and Red-Potato Salad

1 lb. new potatoes, cut in 1 ½ inch cubes
1 lb. sweet potatoes, peeled and cut in 1 ½ inch cubes
4 tsp. olive oil
2 onions, chopped
6 tbsp. fat-free mayonnaise
3 tbsp. chopped fresh cilantro
1 tsp. grated lemon zest
½ tsp. salt
½ tsp. cumin
¼ tsp. coriander
1/8 tsp. cayenne

Preheat oven to 425. Spray a large jelly-roll pan with nonstick spray. Combine the red and sweet potatoes with 2 tsp of oil in a large bowl; arrange in a single layer in the pan. Roast, tossing occasionally, until well browned and tender, 35-40 minutes. Transfer to a large bowl.

Meanwhile, heat remaining 2 tsp. oil in a large nonstick skillet over medium heat. Add onions and cook, stirring occasionally, until golden and tender, 12-15 minutes. Transfer to bowl with potatoes. Combine mayonnaise, cilantro, lemon zest, salt, cumin, coriander, and cayenne in a small bowl. Add to the potato mixture and mix well. Serve warm or at room temperature.

Tangy Mexican Couscous

I love it when an experiment goes well. I've had a ton of couscous (special ordered from my Weight Watchers days), so I am frequently looking for ways to use it. This is a simple, healthy, and tasty dish. Feel free to adjust spices as desired - I'm the kind who never measures spices. Add black beans for even more nutrients. You can use any veggies you like, and if you prefer a more muted lime flavor, reduce the lime juice to 1/4 c. and increase the water to 1 cup.

Tangy Mexican Couscous

1 red bell pepper
1 yellow bell pepper
1 onion
1 zucchini
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 tsp. cilantro
1/2 tsp. oregano
salt & pepper to taste
1 tbsp. olive oil
3/4 c. water
1/2 c. lime juice
1 c. couscous
1 carton cherry tomatoes, quartered

Dice vegetables into 1-inch pieces. In a bowl, toss with spices and olive oil. Spread on a baking sheet lined with foil and bake for 25 minutes at 400 degrees.

When vegetables are nearly done, bring water to a boil in a medium saucepan. When boiling, add lime juice and couscous. Cover and let sit for 5 minutes.

Add tomatoes to a large bowl and toss with cooked veggies. With a fork, fluff couscous and mix with vegetables. Serves 4.