Cut-Out Cookies by EAGLE BRAND®

 

3 1/2 cups Unbleached Flour

2 teaspoons baking powder

1 (14 ounce) can FAT FREE EAGLE BRAND® Sweetened Condensed Milk

3/4 Cup Chobani Vanilla Fat Free Yogurt

2 eggs

1 tablespoon vanilla extract

Directions

1. In small bowl, combine flour, baking powder; set aside.
2. In large bowl, with mixer on low speed, beat sweetened condensed milk, yogurt, eggs and vanilla until combined. Beat at medium speed for 1 minute, until smooth. Add flour mixture and beat on low speed until combined. (If using portable mixer, use wooden spoon to stir in last portion of flour mixture.)
3. Divide dough into thirds. Wrap and chill dough about 2 hours or until easy to handle.
4. Preheat oven to 350 degrees F. On lightly floured surface, roll out dough, one portion at a time, to 1/8-inch thickness; cut with floured cookie cutters. Re-roll as necessary to use all dough. Place 1 inch apart on cooking sprayed baking sheets. Sprinkle with colored sugar (optional).
5. Bake 9 to 11 minutes or until very lightly browned around the edges (do not over bake). Cool. Glaze and decorate as desired. Store loosely covered at room temperature.

http://allrecipes.com/recipe/cut-out-cookies-by-eagle-brand/

Fiesta Chicken Enchiladas Made Over

What You Need

1 lb.  boneless skinless chicken breasts, cut into bite-size pieces

1 large  green pepper, chopped

1 large  red pepper, chopped

1 Tbsp.  chili powder

3/4 cup  FRESH Salsa, divided

2 oz.  (1/4 of 8-oz. pkg) FAT FREE CREAM Cheese, cubed

3/4 cup  FAT FREE Shredded Cheese, divided

8 FAT FREE tortillas (6 inch)

Make It

HEAT oven to 375ºF.

HEAT large skillet sprayed with cooking spray on medium heat. Add chicken, peppers and chili powder; cook and stir 8 min. or until chicken is done. Stir in 1/4 cup salsa and Cream Cheese; cook and stir 3 to 5 min. or until Cream Cheese is melted and mixture is well blended. Stir in 1/4 cup shredded cheese.

SPOON heaping 1/3 cup mixture down center of each tortilla; roll up. Place, seam-sides down, in 13x9-inch baking dish sprayed with cooking spray; top with remaining salsa and shredded cheese. Cover.

BAKE 20 min. or until heated through.

BY:  Kraft Food and Family 

Texas Sunrise Tacos

  

Ingredients:

1 large  tomato, chopped

2  green onions, thinly sliced

2 tsp.  finely chopped jalapeño peppers

4 whole  eggs

2  egg whites

6  LOW FAT/FAT FREE flour tortillas (6 inch), warmed

3/4 cup  FAT FREE Shredded Four Cheese

1/2 cup  chopped fresh cilantro

Make It

COMBINE first 3 ingredients.

WHISK whole eggs and egg whites until blended; pour into large nonstick skillet. Cook on medium heat 2 to 3 min. or until soft set, stirring occasionally.

SPOON eggs onto tortillas; top with cheese, tomato mixture and cilantro. Fold in half.

By:  Kraft Food and Family

Healthy VS. Traditional

Ginger

Healthy Baking Substitutes

I haven't tried these, but it's worth a try.

Water

Vinegar

 

Vinegar will slow the absorption of carbohydrates and prevents sudden surges in your blood sugar. It also slows the passage of food through your stomach, keeping you fuller for longer.

1 Hour Rolls

Ingredients

• 1 c. warm water 
• 1/4 c. honey
• 1/3 c. unsweetened applesauce
• 1 1/2 Tbsp. yeast
• 1 tsp. salt
• 1 egg, beaten
• 1 1/3 c. whole wheat flour
• 2 c. unbleached flour

Directions

1. In a kitchenaid mixer bowl, mix together warm water, sugar, applesauce, and yeast. Let stand for 15 minutes until yeast mixture is bubbly.
2. Stir in salt and beaten egg to yeast mixture.
3. Gradually add flour. Dough will be kind of sticky, but add enough flour until it's manageable. Let dough rest in the kitchenaid bowl for 10 minutes.
4. Spray hands with non-stick cooking spray and form dough into balls. Place balls so they don't touch on a cooking sprayed cookie sheet (18" x 26" pan). Let rise for 20 minutes.
5. Bake in a 375 degree oven for 10 minutes.

Makes about 24 rolls. 

From whatisonyourmenu.blogspot.com

Body Mass Index (BMI) -- Adults

From:  http://www.google.com/imgres?imgurl=http://cdn.vertex42.com/ExcelTemplates/Images/bmi-chart.gif&imgrefurl=http://www.vertex42.com/ExcelTemplates/bmi-chart.html&h=520&w=668&sz=28&tbnid=Rb5ZxggHnQSIeM:&tbnh=86&tbnw=110&zoom=1&usg=__cxYtWbNT9FOjhRxU7e2WALc75Lw=&docid=PxN7X-eHYtzAFM&hl=en&sa=X&ei=ggfbUP6SPInGiwKDvoHYAw&sqi=2&ved=0CEAQ9QEwBA&dur=515

Height & Weight Chart

From:  www.ygraph.com

Rice

Rice is good for people with high cholesterol levels, because it has no fats, and has very low sodium content.

Metabolism Boosting Foods

From:  itsfitnessbaby.com

Crock Pot Hot Chocolate Recipe

Ingredients:

1/2 cup dry baking cocoa

14 oz can FAT FREE sweetened condensed milk

7 1/2 cups water

1 1/2 teaspoon vanilla

marshmallows

1st 4 ingredients in crockpot on high for 15 minutes.  Then on keep warm for however long you need it out.  Marshmallows as topping.

Bettie's Classic Gingerbread Cut Outs

Ingredients:

1/2 cup unsweetened applesauce
1 1/2 cups brown sugar
2 1/4 cups molasses
7-10 cups all-purpose flour*
1 1/2 teaspoons allspice
1 1/2 teaspoons cinnamon
2 1/2 teaspoons ground ginger
3/4 + 1/4 cup water
1 tablespoon baking soda

*Use more flour for a stiffer cookie (say, for gingerbread houses), and less flour for softer cookies. The dough is very forgiving. I've found that about 8/8.5 cups is just about perfect for me.

Directions:

Cream applesauce and brown sugar. Add molasses and mix well.
Mix spices with 1 cup of the flour and add. Add the rest of flour about 1/2 cup at a time, alternating adding water and flour. Combine baking soda and final 1/4 cup water and add last.
Cover and chill dough for at least an hour before rolling out. (At this point you can also freeze the dough for up to a month.)  Thaw completely before rolling out.

Preheat oven to 350 degrees F.

On a well-floured surface, roll out dough to desired thickness (I found about 1/4 inch thick makes nice soft yet sturdy cookies) and cut out shapes. Arrange cookies on a parchment or silicone lined baking sheet.

Bake cookies for approximately 10-14 minutes or more (longer cooking times will yield stiffer cookies). Allow to cool a few minutes on cookie sheets, then transfer to cooling racks and cool completely before frosting.

Recipe from:  http://www.loveandoliveoil.com/2012/12/classic-gingerbread-cut-out-cookies.html

Good Morning Yoga Sequence

Fruit For Health

Brownies from Scratch

 

Ingredients:

• 3/4 cup unsweetened cocoa powder
• 1/2 teaspoon baking soda
• 1/3 cup unsweetened applesauce
• 1/2 cup boiling water
• 2 cups white sugar
• 2 eggs
• 1/3 cup unsweetened applesauce
• 1 1/3 cups all-purpose flour
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt

Directions:

1. Preheat oven to 350.
2. Grease and flour 9x13 inch pan.
3. In a large bowl, stir together the cocoa and baking soda, add 1/3 c applesauce and boiling water. Mix until well blended and thickened.
4. Stir in the sugar, eggs, and remaining 1/3 c applesauce. Mix together.
5. Finally add the flour, vanilla, and salt. mix just until all of the flour is absorbed.
6. Spread evenly in prepared pan.
7. Bake for 35 to 40 minutes, or until toothpick inserted comes out clean. Allow to cool before cutting.

http://baking.food.com/recipe/fudgy-brownies-from-scratch-382771

Guide to Groceries

Proteins:  There are some x-tra lean meats out there like turkey burger (just don't fry it), also there are some low fat and fat free lunch meats.

Dairy:  There is sliced and shredded fat free cheeses.  Look hard, they are not easy to find.

Challah Bread

BY: Janice Cole

This special Jewish bread is usually served on the Sabbath and holidays. But its rich egg taste, tender texture and elegant braided appearance make it a special bread anytime.
YEAST
1/2 cup warm water (110°F. to 115°F.)
1 (1/4-oz.) pkg. active dry yeast
1/4 teaspoon sugar
DOUGH
1 cup warm water (110°F. to 115°F.)
1/3 cup unsweetened applesauce
1/4 cup sugar
3 eggs, room temperature*
1 egg yolk, room temperature
1 teaspoon salt
4 1/2 to 5 1/2 cups bread flour

GLAZE
1 egg
2 teaspoons poppy seeds or sesame seeds, if desired

1. Combine all yeast ingredients in small bowl; let stand 10 minutes or until foamy.
2. Meanwhile, combine 1 cup water, applesauce and 1/4 cup sugar in large bowl. Add 3 eggs, egg yolk and salt; beat at medium speed until combined.
3. Add yeast mixture and 1 cup of the flour; beat at low speed until smooth. Slowly beat in enough of the remaining flour to make soft dough. (Resist the urge to add too much flour; dough should be sticky and won’t pull away from sides of bowl cleanly.)
4. Knead dough 5 minutes with mixer or gently by hand on lightly floured surface 10 minutes or until dough is soft and smooth. Gently form into large ball; lightly dust outside with flour. Spray large bowl with cooking spray. Place dough in bowl; cover with plastic wrap sprayed with cooking spray. Cover with towel; place in warm place. Let rise until double, about 1 hour.
5. Heat oven to 350°F.; line large baking sheet with parchment paper. Gently punch down dough; turn out onto lightly floured surface. Divide dough in half; divide each half into 3 pieces. Roll each piece into rope 18 inches long and 1 inch wide.
6. Place 3 ropes next to each other. Starting in the middle, braid one half; secure ends. Braid the other half; place on baking sheet. Repeat with remaining dough, keeping space between braids on baking sheet. Cover with towel; let rise 25 to 30 minutes or until almost doubled in size.
7. Combine 1 egg and 1 tablespoon water. Brush over braids; sprinkle with poppy seeds. Bake 30 minutes or until golden brown and bread sounds hollow when tapped on bottom.
TIP *To warm eggs quickly, place whole eggs in bowl of hot water. Let stand 3 to 5 minutes.
2 (24-slice) loaves

Cookingclub.com

Low-Fat Foods Help People Cut Cholesterol, Lose Weight And Stay Slim -- Without Dieting: Study

By Kate Kelland

LONDON, Dec 7 (Reuters) - Forget fad diets pushing cabbage soup, weight-loss shakes or maple syrup. Swapping fatty foods for low-fat alternatives will keep you slim - and now there's World Health Organisation-backed research to prove it.

A review of 33 trials involving 73,589 men, women and children in America, Europe and New Zealand found that choosing low fat foods helped people lose around 3.5 pounds, slim their waist-lines and cut bad cholesterol - all without dieting.

Researchers who led the study said its results prove for the first time that people can lose weight without trying to.

"The weight reduction..when people ate less fat was remarkably consistent - we saw it in almost every trial. Those who cut down more on fat lost more weight," said Lee Hooper from the University of East Anglia medical school, who led the work.

"The effect isn't dramatic, like going on a diet," she said, adding that the research specifically looked at people who were cutting down on fat, but didn't aim to lose weight - so were continuing to consume a normal amount of food.

"What surprised us was that they did lose weight, their BMI (body mass index) decreased and their waists became slimmer," Hooper said. The lower fat eaters also kept their weight down over at least seven years.

The review - commissioned by the WHO's Nutrition Guidance Expert Advisory Group (NUGAG) after a request to update their guidelines on fat intake - will now form a crucial part of global recommendations, the researchers said.

Being overweight or obese increases the risk of many illnesses such as cancer, heart disease and stroke. Together, strokes, heart attacks and other cardiovascular diseases are the biggest killers worldwide and claim more than 17 million lives a year, according to the WHO.

More than half of Europeans are obese or overweight, and in America more than 35 percent of adults and almost 17 percent of children qualify as obese.

People are defined as overweight if their body mass index or BMI - a ratio of weight to height - is more than 25 kg per metre squared (kg/m2) and obese if it is more than 30 kg/m2.

Among the 73,500 people taking part in the studies analysed by Hooper's team, there were varying ages and states of health. The researchers compared those eating less fat than usual and those eating their usual amount of fat, and measured the effect on weight and waistline after at least six months.

The results, published in the British Medical Journal, showed that eating less fat reduces body weight by 1.6 kg, cuts BMI by 0.56 kg/m² and reduces waist circumference by 0.5 cm.

Hooper's team found that reductions in total fat intake were also linked with small but statistically significant reductions in cholesterol and blood pressure, suggesting a lower fat diet could have a beneficial effect on this heart risk factors.

Carolyn Summerbell of Durham University, who co-led the research, said the trick to slimming down and staying that way was to find a way to eat what you can stick to for life.

"Cutting down on fat will help," she said, adding that this meant opting for low-fat yoghurts, skimmed milk and reducing intake of butter, cheese and fatty snacks like crisps and cakes.

http://www.huffingtonpost.com/2012/12/07/low-fat-lose-weight-foods-diet-cholesterol_n_2253725.html

Quick Turkey Stroganoff

6 oz. whole wheat rotini (spiral pasta)
12 oz. turkey tenderloin, cut into thin strips
1 (8-oz.) pkg. sliced crimini mushrooms
1/2 cup finely chopped onion
1 tablespoon unbleached flour
3/4 cup lower-sodium beef broth
1/2 cup fat-free sour cream
2 teaspoons chopped fresh dill
1/2 teaspoon Dijon mustard
1/4 teaspoon pepper

1. Cook pasta according to package directions; drain. Return to pot; cover to keep warm.

2. Meanwhile, spray large skillet with cooking spray; heat over medium-high heat until hot. Add turkey; cook 2 minutes or until browned, stirring occasionally. Remove turkey.

3. .Add mushrooms and onion to skillet; reduce heat to medium. Cook 5 to 6 minutes or until well-browned, stirring occasionally. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth; bring to a boil over high heat. Boil 2 minutes or until slightly thickened, stirring constantly.

4. Reduce heat to medium-high; stir in turkey and any accumulated juices, sour cream, dill and mustard. Cook 1 minute or until hot and no longer pink in center, stirring constantly. Serve over pasta; sprinkle with pepper.
By Joyce Hendley @ cooking club.com

Strawberry and Cream Angel Cake

  

What You Need

3 cups  fresh strawberries, divided

4 oz.   (1/2 of 8-oz. pkg.) FAT FREE Cream Cheese, softened

2 Tbsp.  sugar

1-1/2 tsp.  zest and 1 Tbsp. juice from 1 orange

2 cups  thawed FAT FREE COOL WHIP Whipped Topping

1  prepared angel food cake (10 inch), cut horizontally in half

Make It

CHOP enough strawberries to measure 2 cups. Refrigerate remaining whole berries for later use.

BEAT Cream Cheese, sugar, zest and juice in large bowl with mixer until well blended. Add COOL WHIP; beat on low speed just until blended. Gently stir in chopped berries. Spread about 2/3 of the COOL WHP mixture onto bottom half of cake. Cover with top of cake and remaining COOL WHIP mixture.

REFRIGERATE 1 hour. Arrange remaining berries on top of cake before serving.

By Kraft Food and Family

Berries and Cream Cheese Monkey Bread

Ingredients

• Use Bread dough recipe from November 2012 on FatFreeEats.blogspot.com
•  ½ cup strawberries
• ½ cup blueberries
• 3 tablespoons sugar
• 1 (8 ounce) package of FAT FREE cream cheese, room temperature

Instructions

1.Preheat oven to 350 degrees.

2.Spray an 11-inch spring-form pan with cooking spray and set aside.

3.Place all berries, cream cheese, and 1 tablespoon of sugar into the bowl of a food processor and process until smooth (about 1 – 2 minutes.)

4. Lightly flour a flat surface and roll out Bread Dough.

5.Spread both dough pieces evenly with the cream cheese mixture, leaving a 2-inch border of dough around the cream cheese.

6.Roll up dough into a log.

7. Trim off the ends of roll to make them neat, and then, Cut roll into 15 1-inch pieces.

8. Place each piece of dough into prepared round or bundt pan, placing them side-by-side in concentric circles until entire pan is filled.

9. Sprinkle dough with remaining 2 tablespoons of sugar and bake for 35 minutes or until bread is lightly golden.
10. Serve immediately and enjoy!

courtesy of “www.amazingmoms.com”

Zucchini Coconut Bread

Ingredients:

3/4 cup unbleached flour
3/4 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 1/2 cups shredded zucchini (squeezed and drained in a paper towel)
1/2 cup brown sugar
1/4 cup granulated sugar
1/4 cup unsweetened applesauce
1/2 cup plain Greek yogurt FAT FREE, at room temperature
1 large egg, at room temperature
1 teaspoon vanilla extract
1 cup shredded sweetened coconut

Directions:

1. Preheat the oven to 350 degrees F. Grease (cooking spray) a 9x5 inch loaf pan and set aside.
2. In a large bowl, whisk together flours, baking soda, baking powder, salt, cinnamon, and nutmeg. Set aside.
3. In a separate large bowl, combine shredded zucchini, sugars, applesauce, yogurt, egg, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until moistened. Stir in the shredded coconut.
5. Pour the batter into prepared pan. Bake for 50-60 minutes, or until a toothpick inserted into the center comes out clean. Let zucchini bread cool in pan for 10 minutes. Carefully remove the bread from the pan and cool completely before slicing.

By http://www.twopeasandtheirpod.com/zucchini-coconut-bread/

PMS Smoothie

Cookies & Creme Pudding Pops

1 pkg.  (3.9 oz.) Sugar Free JELL-O Chocolate Instant Pudding

2 Cups FAT FREE milk

6 REDUCED FAT OREO Cookies

1/2 cup  thawed FAT FREE COOL WHIP Whipped Topping

Make It

step 1 BEAT pudding mix and milk in large bowl with whisk 2 min.

step 2 PLACE cookies in resealable plastic bag; seal bag. Use rolling pin to crush cookies.

step 3 ADD cookies and Cool Whip to pudding; stir just until blended.

step 4 SPOON into 9 (3-oz.) paper or plastic cups. Insert wooden pop stick or plastic spoon into each for handle. Freeze 5 hours or until firm.

By Kraft Food & Family

Strawberry-Orange Smoothie

2 cups  orange juice

1 pkg.  (16 oz.) frozen whole strawberries

1 pkg.  (3.4 oz.) JELL-O Sugar Free Vanilla Flavor Instant Pudding

Make It

BLEND ingredients in blender until smooth.
SERVE immediately.

By Kraft Food & Family

Raspberry Whip

1 angel food cake (broken into 1" bits). 1 8-oz. carton of FAT FREE Cool Whip. 1 c. FAT FREE sour cream. 1 c. powdered sugar. 1 pint red raspberries (well drained, fresh or frozen). In a medium bowl, mix together the Cool Whip, sour cream and powdered sugar. Fold in raspberries. Place all the angel food bits in the bottom of a 9" x 13" baking dish. Pour the raspberry mixture over the cake. Cover the pan with plastic wrap and refrigerate one hour.

Dusty Grapes

Dusty Grapes
3 cups frozen red grapes
2-3 T. any flavor Sugar Free Jell-O powder

Place grapes in a large bowl and fill with water to cover. Add a veggie cleaner if you have it. Soak grapes at least 20 minutes to remove any dirt, pesticide, and grime. Rinse well. Spread on towels to let dry. Remove grapes from their vines and place on a large cookie sheet. Freeze a few hours until frozen solid. Move to a zip top freezer bag.

Place frozen grapes in a quart sized zip top bag, add Jell-O powder, zip bag and shake well. Be sure that your frozen grapes are right from the freezer because any condensation will cause clumping.

By www.bigredkitchen.com

Skinny and Fabulous Grocery's List

Benefits Of Berries

Benefits Of Berries

Oreo Balls

 

Ingredients & Directions

Oreo Balls Recipe Ingredients
•8 ounces softened FAT FREE cream cheese or whipped cream cheese
•18 ounces package of REDUCED FAT Oreo cookies, crushed (crush the entire cookie- don't remove the filling!)
•2 cups milk chocolate chips

Oreo Balls Recipe Instructions
Mix cream cheese with electric mixer until fluffy. Add the crushed Oreos and beat on high until well mixed. Chill for at least 2 hours in the freezer. Then roll Oreo cookie mix into one inch Oreo Balls.


Dip

Next, melt the chocolate chips with a double boiler or in the microwave.
Dip the Oreo balls completely into the melted chocolate using tongs or a toothpick.
Put on wax paper. After the Oreo balls harden, keep them in the refrigerator.
Makes about 3 or 4 dozen Oreo Balls, depending on the size.

Usually you would use shortening or butter with the chocolate, but I thought it may work good enough without it.  If not you can always use 1 Tablespoon butter or shortening.  However, that kinda defeats the whole fat free idea. 

By www.justapinch.com  

Pork Tenderloin with Veggies

Pork Tenderloin seasoned with the following:  (for 30 minutes or more in the fridge):

Salt

Pepper

Thyme

Garlic Powder

Onion Powder

Place in a roasting pan that has been sprayed with cooking spray.

Preheat oven to 550 degrees

Cook exactly 5 1/2 minutes per pound.   Be sure to have EXACT weight on the meat before cooking.

Turn off oven, set time for 1 hour and DO NOT open the oven.

Can also place cut up into 1/2 inch cubes potatoes & carrots next to, but NOT touching the meat.

Blueberry Smoothie

  

What You Need

2 cups  plain nonfat Greek-style yogurt

1 cup  fat-free milk

1 stick  CRYSTAL LIGHT On The Go Lemonade Flavor Drink Mix

3 cups  frozen blueberries

Make It

BLEND ingredients in blender until smooth.
SERVE immediately.

By Food and Family

More Reasons to Eat Fruit

Waffle Cone Frozen Yogurt

Freeze FAT FREE yogurt in a waffle cone and top with fresh fruit.

By Backonpointe.tumblr.com

Box Cake Mix Cookies

Chocolate Fudge Cookies

1 chocolate fudge cake mix

2 eggs

1/2 cup unsweetened applesauce

1 cup or more milk chocolate chips

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease (cooking spray) cookie sheets.
2. In a medium bowl, stir together the cake mix, eggs and applesauce until well blended. Fold in the chocolate chips. Place the cookies 2 inches apart on the cookie sheet.
3. Bake for 8 to 10 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.

By AllRecipes.com  

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Blueberry Cheesecake Popsicles

Blueberry Cheesecake Popsicles

Ingredients

2 cups fresh blueberries

1/2 cup FAT FREE cream cheese

6 Tbsp powdered sugar

2 cups FAT FREE Cool Whip 

Directions

Puree blueberries, cream cheese, and powdered sugar in a blender until smooth.

Gently fold in whipped topping.

Spoon into popsicle molds and freeze until firm.

Run mold under hot water to loosen popsicles so they are easier to unmold.

By JoandSue.blogspot.com