Tuesday, March 16, 2010

Morning Snack

On our morning walk we stopped at MDonalds. I had a Mango Smoothie from the Cafe.

When I came home I looked up the nutrition information on it. Boy o'boy, and it was 4.5 ww points. I didn't think it would be so high. I know not to have another, I would have been better off with a juice or a skinny latte with an apple. Or even better still take a snack with me, something like 8 nuts in my pocket which is only 0.5 points.

Chick Pea Tagine

I made this dish for dinner last night. I am following a w.watch.ers diet plan and I wanted a dinner with low points. I wanted to use rice but I didn't want to have the fat of a risotto, so I decided to use the Tagine.

I am not expert at using the Tagine yet, it is supposed to be a slow cooker but I am finding that everything cooks quite quickly. Maybe I will have to use a very low heat. I am also finding that the liquid content needs to be low as it bubble out from under the "lid" if there is too much. I am still experimenting.

Consider making a yoghurt sauce to serve in future as it was a little dry. It would then bump up the points a little, but considering that I had yoghurt for sweets (with rock melon), I could have halved my dessert serve and used the other half in the sauce.

Serves 2 each serve is 4.5 ww points, it is 1 serve each of protein and cereal and 3 serves of vegetables
1 cup drained canned chickpeas
240g gold sweet potato
240g kent pumpkin
1/2 cup arborio rice
1 onion cut into quarters
2 cloves garlic minced
1 tsp stock powder
1/2 tsp tumeric
1 tsp cumin
1 tsp ground oregano
2 small red chillies
1/4 red capsicum
2 stalks celery
2 tbsp lemon juice
2 cups water

Heat the tagine base over a low heat, lightly spray the base with an olive oil spray. Add the onion to the tagine to saute, then add the rice so that it toasts a little. Pour over half the water, it will steam and bubble, so be careful.

Add the spices and stock powder. Next add the chick peas, chillies, garlic, celery and capsicum, stir to combine. Push the chunks of pumpkin and sweet potato into the rice then pour our 1 tbsp lemon juice and the remaining water.

Cover the tagine with the lid and place into a moderately warm oven for 40minutes to finish cooking. Season to taste with the remaining lemon juice and freshly ground salt and pepper.

Serve with a large fresh salad of cucumber, snow peas and greens.

Sunday, March 14, 2010

Banana Ginger Muffins

I have been given some news this week, I have diabetes. In order to manage it correctly I will have to make some changes. This involves some learning about the right foods to eat. Also I will have to exercise at the right times. I need to develop regular meal times and incorporate regular snacks also. Here is a recipe that I found at the American Diabetes Association website, the page was titled Breakfast On the Go. It seems that the americans are keen on the exchanges program, I don't know a lot about it but I will keep researching.

Makes 1 dozen/ serving size: 1 muffin

Preparation time: 20 minutes

Cook time: 20 minutes


2 cups all purpose flour (use some whole wheat if deisred)
2 tsp. baking powder
1 tsp. cinnamon
1 egg
1 egg white
1/4 cup unsweetened applesauce
2 Tbsp. canola oil
2 Tbsp. brown sugar
2 bananas, mashed
2 tsp. finely grated fresh ginger (or use 1 tsp. ground)

  1. Preheat the oven to 350 degrees. Combine the flour, baking powder and cinnamon in a medium bowl. In a large bowl, combine the remaining ingredients.
  2. Slowly add the dry ingredients to the egg mixture. Mix well, but gently. Do not overbeat.
  3. Pour the batter into 12 sprayed non-stick muffin cups. Bake the muffins for 20-25 minutes until center comes out clean and the muffins are lightly brown. Remove the muffins from the oven and cool 10 minutes in the pan. Remove the muffins from the pan and cool them completely.

Exchanges: 2 starch

Calories: 156
Calories from fat: 29
Total fat: 3 g
Saturated fat: 0 g
Cholesterol: 18 mg
Sodium: 83 mg
Carbohydrate: 28 g
Dietary fiber: 2 g
Sugars: 7 g
Protein: 5 g