Notes:
Delicious and Easy, Definitely Healthy!  If you’ve never tried Bok Choy you’re really missing out!!

 It says it serves four, but I can cook this up and eat it as my total dinner or lunch.  The estimated nutritional information is below.  The way I make it is even than shown though, because I tend to half the oils, the original receipe came out really greasy

Takes about 20 minutes.

NUTRITION ESTIMATE: 90 Calories, 5 g Tot Fat, 1 g Sat Fat, 12 g Carb, 2 g Fiber, 1 g Sugar, 66 mg Calcium, 2 mg Iron, 622 mg Sodium, 0 mg Cholesterol, 2 g Protein, Weight Watchers Old Points 2, PointsPlus 3

Servings: 1-4

Ingredients:
1 tablespoon sesame seeds, toasted (optional)
1 teaspoon peanut oil (just enough to coat the bottom of your pan)
1 pound baby bok choy, ends trimmed, halved lengthwise
3 cloves garlic, minced
1/2 tablespoon fresh ginger
2 green onions, chopped

GLAZE
1 tablespoons rice vinegar
1 tablespoons soy sauce
1/2 teaspoon sesame oil
1/2 teaspoon sugar

Directions:
Toast the sesame seeds (if you're using) in a dry non-stick skillet to golden. Set aside.

Add the peanut oil to the skillet and let heat on MEDIUM HIGH. When it's hot, add the bok choy, cut side down, interweaving so the stems touch the skillet, the greens stay on top. Let brown for 3 - 4 minutes. Turn over and cook a minute. Transfer to a platter. (While they're cooking, assemble the glaze ingredients in a small bowl.)

Add the garlic, ginger and green onion to the skillet, let cook 1 minute. Add the glaze ingredients and cook til just beginning to thicken, about 1 minute. Return the bok choy to the skillet, cut side down and cook for a minute or two. Return to the serving platter, sprinkle with sesame seeds. Serve immediately.

Submitted by:
Mandi

Notes:
Sea food is always a healthier option as shell fish and ocean fish are high in zinc, low fat and helps skin develop a glossy coating.

Its essential to know the limit of your ingredients. I have used margarine in this however you must think if it is a downfall in your diet use alternatives, such as coat with garlic, chilli and olive oil, if you need a creamier flavour use low fat plain Greek yoghurt.

It is good to do some sort of exercise before this meal such as a walk on the beach or maybe a few crunches, softening your muscles will help you absorb all the important nutrition in a very healthy meal.

Servings: 2

Ingredients:
Prawns- half a kilo will allow 7 prawns to 5 skewers give or take which cost me $5
lettuce- just a few shredded leaves
1/2 tomato
2 spoons of avo
chili flakes
onion- 1/4

All up should only cost you $7 altogether for 2 people with salads obviously left over, however will also cut costs on your next meal.

Directions:
Peel all prawns cutting off the head and tail
place on skewers, usually allows 6-7
place on grill plate, or large rectangle wok pan
use extra virgin olive oil over prawns and pan
sprinkle garlic and chilli flakes of the prawns
( do this twice for once now and when turn over)
prepare salad to your liking as it is very basic
seasoning optional

Submitted by:
claire

Notes:

Here is a more interesting use of oatbran - I have pretty much been sticking to porridge.

Servings: 2

Ingredients:
You will need

Chicken escalopes - i used 2, or breasts you have cut in half and beaten up slightly to thin them out.
pinch of salt, 1/2 tsp of garlic powder, onion salt, pinch chilli powder, few twists of black pepper 1 tsp of dried oregano, parsely rosemary and thyme. I also used a tablespoon of lemon juice and 1/2 tsp lemon zest
1 egg or 2 egg whites if you have high cholesterol
1.5 tbsps of oat bran
few sprays of oil in a hot pan

Directions:
1. So I started off whisking the egg with a balloon whisk and adding the seasoning along with 2 tsps of the oatbran

2. Then dip the chicken slices into the eggy mix and lay on a plate

3. evenly sprinkle the oats onto the eggy chicken with a spoon, turn over and repeat on the other side.

4. these require 15-20 minutes frying time depending on the thickness of the chicken maybe more.

5. heat a little oil in a pan, i use a sray pump and have used just under half a tsp at a guess, I am going to attempt baking these tomorrow but I am unsure how that will fare.

6. Once the oil is hot add the oatbran covered chicken to the pan, be careful not to let this stick and also not to scrape the coating off when turning the chicken, I used a pair of cooking tongs

7. Enjoy!

Submitted by:
aimee

Notes:
Healthy Soup

Servings: Enjoy! xoxo

Ingredients:
Lrg Frying Pan: steam some shredded cabbage and carrots in some sauted minced garlic with 100% olive oil in one pot

Lrg Cooking Pot: add into broiled water some chopped up celery, parsley, onions, red pepper, mashed pumpkin meat… add seasoning for taste (chicken adobo, pepper, and hot whole pepper to boil *…..no salt)

*do not cut open

Directions:
….once veggies are steamed add into the broiling pot with the rest of the ingredients and bring fire to a low heat allowing soup to cook for another 20-30 minutes

Submitted by:
Claudinelle

Notes:
A delicious slow cooked meal that is heallthy and  everyone will enjoy It is filling also so you won’t feel peckish later. Full of beans and veggies its just the best. Can be altered to add more or less veggies  or different ones according to your taste, its just so versitile

Servings: Aprx 15

Ingredients:
6 or so chicken thighs.
1ltr of chicken stock.
3 potatos (washed but not peeled)
Quater of a medium pumkin
1 can of mixed beans ( kidney beans, lima beans, navy beans ect)
1 Can of chickpeas. (1 cup of soaked chick peas)
1 cup of peas
5 mushrooms
1 carrot
1 onion
4 gloves of garlic or 4-5 tea spoons of crushed garlic.
3 bay leaves
A sprinkle of:
Basil
Thyme
Fennel
Salt
Pepper
Corriander
Rose Mary
Pappika
Whole grain mustard seeds (3 tea spoons)
If you like spicy food you can add chilli powder or fresh chillies or even curry powder.

Directions:
1. cut the chicken into cubes about 2cm (one inch) thick.
2. cook the chicken in a non stick pan without oil.
3. while the chicken is cooking cut up the veggies into about the same thickness as the chicken. leaving the skin on the potato, carrort, mushroom. (but make sure they are washed)
4. cut the garlic cloves about 8 times.
5. cut the onion in half then cut the halves into slivers about 1cm.
6. put the stock into the slow cooker and set it to high.
7. add the veggies and garlic to the stock.
8. add chicken to the slow cooker
9. add the herbs to your liking
10. Leave for about 6 hours.
11. Add chick peas, peas, beans
12. leave for another hour.
13 serve and enjoy

Submitted by:
Claire

Notes:
This is something I used to eat when I competed in college (I was a javelin thrower). It’s healthy, yummy, satisfying, and super easy to make! Enjoy.

Servings: N/A

Ingredients:
28oz Fire Roasted Diced Tomato
2 Onions-diced
1/4 cup tomato paste
1 Green Bell pepper
3Tbsp Worcestershire Sauce
2 cups frozen corn
2 cups frozen lima beans
1 garlic-chopped
1/2 Tsp oregano
Water
5 chicken breasts

Directions:
Except for the chicken, place all the ingredients in the crock pot. Add enough water to make the ingredients mix easily, but do not make it soupy. Place the chicken in last, and stir until everything is nicely mixed and the chicken is mostly underneath the other ingredients. Turn the crock pot on Low, and let cook for 8 hours.
Add salt and pepper to taste

PS- Do not substitute store bought chicken broth for the water. Make your own instead if you want, it does add a little more taste.

Submitted by:
Zuzana

Notes:
A delightful fall recipe for pork lovers! This pork chop goes perfect with some streamed green beans from the garden!

The packs of pork chops I buy are always in packs of 3, so each chops is approx 6 oz.

Only 5 Weight Watchers Points for 1 Pork Chop!

Calories: 225

Fat: 7.5 g

Carbs: 5 g

Sugar:0 g

Dietary Fiber: 0 g

Protein: 31.5g

Servings: 3

Ingredients:
1 lbs Porkloin Boneless Pork Chops

2 Tbsp Maple Syrup (I used a sugar free variety for low carbs)

1/2 Tbsp Dijon Mustard

1 Tbsp water (more if mixture is thick and sticky)

Directions:
Combine Mustard, Maple Syrup and Water. Brush over chops and bake at 350 degrees F or until meat is done.

Submitted by:
Ms

Notes:
These nutritious energy bars taste absolutely delicious, and they are filled with iron from raisins and wholewheat.

Servings: 12

Ingredients:
butter; coconut oil; stevia; 6-8 medjool dates, 2 T agave; 2 T yogurt; 1 T egg powder; 1 scoop NHF vanilla whey protein powder; 1/2 tsp vanilla; 1 tsp salt
(The following are approximate measurements) 1 cup wholewheat flour; 1 cup oatmeal; 1 1/2 tsp cinnamon; 1 cup raisins

Directions:
For the oatmeal squares, I don't follow a recipe but I can recall roughly what I did:
Butter the casserole dish & heat oven to 170°F.
Mix 1/2 cup coconut oil, 1 T stevia, 6-8 Medjool dates, 2 T agave, 1 pear pureed, 2 T yogurt, 1 T egg powder, 1 scoop vanilla whey protein powder, 1/2 tsp vanilla, 1 tsp salt
Add wholewheat flour, oatmeal, cinnamon, raisins til texture is thicker than muffins & thinner than cookies
Scoop mix into dish and flatten out with spatula
Bake slowly for approx. 4 hours or until barely golden. They should be soft and chewy.

Submitted by:
Karen

Notes:

Servings: 1

Ingredients:
1 - 2 fresh squeezed lemon(s)
1 cup water
several icecubes
1 tsp stevia
1 pinch salt

Directions:
Squeeze the lemon, stir in the stevia & salt, then add the cup of water and some ice

Submitted by:
Karen

Notes:
Easy and Simple but satisfying recipe.  Microwaved apple with cinnamon.  It is worth 2 WW points.

Servings: 1

Ingredients:
1 Apple
Cinnamon
Sugar

Directions:
Peel and dice apple into 1 inch chunks
Put in bowl
Sprinkle with cinnamon and very little sugar (1/4 tsp)
Cook in microwave for 4 minutes.

Submitted by:
Tracey