Classic Weight Watchers Scones (2 points) – from Weight Watchers New Complete Cookbook

1 cup + 2 Tbsp all purpose flour
1 Tbsp sugar
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 cup plain low fat yogurt
1 large egg
1 Tbsp butter, melted and cooled

Preheat oven to 375 degrees. Line a baking sheet with parchment paper.

In large bowl, combine flour, sugar, baking powder, baking soda and salt. In a small bowl, combine yogurt, egg, and butter. Add wet ingredients to dry and stir until just blended.

On lightly floured counter roll dough into circle with approx. 1/4 thickness. With a sharp knife, cut into 6 wedges.

Place on baking sheet and bake 12-15 minutes or until golden brown.

Roz’s adaptation of weight watchers scones – 2.5 points each

1/2 cup + 1 Tbsp all purpose flour
1/2 cup + 1 Tbsp whole wheat flour
1 tsp baking powder
1/4 tsp baking soda
1/2 cup plain low-fat yogurt
1 large egg
1 Tbsp canola oil
1 good handful of blueberries (how’s that for a measurement??? Sorry, I just throw them in)
Fat free creamer, granulated sugar

Follow the same instructions as above, stirring the blueberries in once the wet and dry ingredients are combined.

Once the scones are on the baking sheet, I brush them with fat free creamer and sprinkle a small pinch of sugar on top (just to give them a bit of shine and crunch)

Original Cauliflower Rice Recipe – from

  • 1 head cauliflower (or however much you want)

To make this dish the most easily and to have it come out the best, three pieces of equipment are very helpful:

– A food processor
– A microwave
– A covered (or fairly tightly coverable) microwave-safe dish

1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.

2) Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the “granules” will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.

Roz’s “on the fly” adaptation of Cauliflower Rice

Recipe as above.   Once cooked, add to saute pan sprayed with olive oil.  Add a couple of handfuls of spinach, about a Tbsp tomato paste, grated carrots, peas, a lot of chopped basil and some italian seasoning.   I’m pretty sure you add ANYTHING that needed using up in the crisper, as long as it was finely chopped.  (peppers, mushrooms and zuchini would be good). Saute until the spinach has wilted.

My apologies for the lack of specific measurements.  As I said, I just “winged it”.  If anyone tries it and has other suggestions for “mix ins” I’d love to hear about them!!!

Michelle’s Gluten Free Oat Muffins
Basic recipe:

2 cups oat flour [Cream Hill Estates, Lara’s Whole Grain Oat Flour – pure oats; no wheat, barley or rye, which is considered gluten-free in the US, however can’t label as such in Canada as most oat products available tend to be cross-contaminated by gluten containing grains]
1/4 tsp Salt (optional)
1 tsp Baking soda
1/4 tsp Unbuffered vitamin C crystals [Natural Factors Vitamin C Crystals. Look for labels not marked as being buffered with other ingredients.]
1/4 cup Oil
1 cup water
1. Mix dry ingredients together in a large bowl
2. Mix together water and oil, pour them into the dry ingredients, and stir until they are JUST mixed in (do not over mix)
3. Put the batter into a muffin tin filling the cups ~2/3 full (may need to oil and flour if not stick-free tin)
4. Bake at 400F for 30-35 minutes or until muffins begin to brown and pull away from the inside of the pan
Makes ~10 muffins (~12 with modification additions)
Modifications to the recipe:
1/2 cup Rolled oats (same brand as the oat flour if you want gluten-free)
1/2 cup Applesauce (unsweetened and nothing but apples in the the ingredients)
1.5 oz pkg Raisins (optional)
Occasionally I add a bit of cinnamon since I like the taste. Haven’t figured out if this dries out the recipe a bit. Still playing with it.
Rita’s Healthy Waffles/Pancakes
1 cup rolled oats
1 cup buttermilk (or 1/2 cup yogurt – plain or vanilla and 1/2 cup milk)
Soak the oats in the buttermilk – overnight if slow cooking oats, at least 1 hour if quick cooking oats.
After soaking add:
1 egg
3 tbsp vegetable oil
1 coarsely grated apple
1/4 cup flour
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
pinch of salt

Other variations may include using eggnog when in season.  Super yum!

Fat Free Ginger Cookies – from Jean Carper’s Complete Healthy Cookbook

1 cup packed brown sugar
1 jar (2.5 onz) baby-food prunes
1/4 molasses
1/4 egg substitute, or one egg
1-1/8 cup all purpose flour
1-1.8 cup whole wheat flour
2 tsp ground ginger or 2 Tbsp grated fresh ginger for a stronger ginger taste
1 tsp ground cinammon
1 tsp baking soda
1/4 tsp ground cloves
granulated sugar

In a large bowl, beat the brown sugar, prunes, molasses and egg until smooth.  Combine the remaining ingredients (except granulated sugar).  Thoroughly stir dry mixture into wet mixture.  Cover and refrigerate for at least to hours, or overnight.

Preheat oven at 350 degrees.  Line a cookie sheet with parchment paper.  Form the dough into walnut sized balls, roll in sugar and place 2 inches apart on the cookie sheet.  Bake for 10-12 minutes.  Cool on wire rack.  Makes approx 4 dozen.

Nutritional info per cookie: 43 calories, 0.1 g total fat, 10g carbohydrates, 0.8g protein, 0.2g fiber, 31 mg sodium.

Asian Lettuce Wraps

Sorry, I don’t have actual measurments for this, as I didn’t follow a recipe, but here goes:

About 16 onz lean ground turkey

2 cloves of garlic

1 Tbsp grated fresh ginger

1 shallot – finely chopped

1 large carrot – jullienned

1 cup bagged coleslaw

1 cup -ish chopped fresh mushrooms

one large handful of chopped cilantro

3 Tbsp hoisin sauce

1/2 tsp chinese 5 spice powder

1 tsp soy sauce

1 tsp sesame oil

1 head of bibb lettuce

Spritz a non stick pan with some olive oil.  Cook the garlic, ginger and shallot until soft.  Add the ground turkey.  Cook until browned.  Add carrots, mushrooms and coleslaw and cook until wilted.  Add hoisin, 5 spice powder, soy sauce, cilantro and sesame oil.  Heat through.

Serve in lettuce leaves.

Fat Free Chocolate Chip Cookies  (adapted from a recipe found on

2.5 points each (makes 48)

3/4 cup whole wheat flour

3/4 cup unbleached flour

1/2 tsp baking soda

1/2 tsp salt

1/4 cup unsweetened apple sauce

1/4 cup fat free sour cream

1/4 + 1/8 cup granulated sugar

1/2 cup brown sugar

1 tsp vanilla extract

1 egg white

6 onz mini chocolate chips

Preheat oven to 375 degrees.

Mix applesauce, sour cream, granulated and brown sugars, vanilla and egg white in a bowl.

Mix all dry ingredients in a second bowl.

Add dry ingredients into wet ingredients and stir until combined.

Stir in chocolate chips.

Drop by rounded tsp onto parchment lined cookie sheet.  Bake 9-11 minutes.

Lemon Cranberry Loaf – adapted from Healthy Helpings by Norene Gilletz

Makes 12 servings – 5 points per slice

1 Tbsp grated lemon rind

1 cup whole wheat flour

3/4 cup all purpose flour

1 1/2 tsp baking powder

1/2 tsp baking soda

3/4 cup frozen cranberries

2 eggs

2/3 cup sugar

3 tbsp canola oil

1/2 cup unsweetened apple sauce

1/4 cup fresh lemon juice

1/2 cup non-fat yogurt

Lemon Syrup – 1/4 cup lemon juce + 1/4 cup sugar

Preheat oven to 350 degrees.  In a bowl combine lemon zest, flours, baking powder, baking soda.  Stir in cranberries.  In second bowl combine eggs, sugar, oil and apple sauce.  Add dry ingredients, lemon juice and yogurt to wet ingredients just until combined.  Spread batter into 9 X 5 loaf pan.  Bake for 40-45 minutes.

Meanwhile, combine syrup ingredients (lemon juice and sugar) in small saucepan.  Heat until piping hot.  Once cake is removed from the oven, poke holes all over with a wooden skewer or toothpick.  Slowly drizzle hot syrup all over top of the loaf, letting it soak up the liquid.  When cooled, remove from pan.

(per serving: 177 calories, 3.9 gms fat, 36 mg cholesterol, 4 gms protein, 32 grams carbohydrate, 124 mg sodium, 1 gm fibre)

 My friend Doris’ Rhubarb Martini!!!!

2 oz vodka, 1 oz Triple Sec, 1 oz lime juice, 4 oz rhubarb syrup – shake together with ice, pour into martini glasses & add a splash of ginger ale. Rhubarb syrup: 4 cups sliced rhubarb, 1 cup water, 1/2 cup sugar – boil til mushy, then strain through a sieve and then through cheesecloth. It’s a beautiful, lovely summer drink, although I’m sure it’s about a million points!

Drunken Cherries – adapted from Martha Stewart’s Special Summer Food Issue – summer 2011

2 tbsp brandy, cherry brandy or grappa

2 tbsp apple juice

2 tbsp raw sugar (or stevia)

6 wide strips of lemon peel + juice of half a lemon

1/4 tsp ground pepper (or to taste)

12 oz pitted cherries

In medium bowl, whisk together brandy, sugar, apple juice, lemon and lemon juice until sugar is dissolved.  Add cherries and refridgerate, covered for at LEAST 24 hours.

3 points per serving – serves 4

My friend Kathy’s amazing macaroons – adapted from the Cancer Fighting Kitchen by Rebecca Katz

2 egg whites

1/2 maple syrup

1 tbsp brown rice syrup or honey

pinch sea salt

1 1/2 cups unsweetened shredded coconut

2 tbsp all purpose unbleached white flour

1/2 tsp vanilla extract

1/4 tsp ground cardamom

Preheat oven to 325 degrees and line a baking sheet with parchment paper.

Combine egg whites, maple syrup, brown rice syrup or honey and sea salt in a saucepan over medium heat and cook, stirring constantly until just warm.  (about 1 minute)

Add coconut, flour, vanilla and cardomom and continue to cook stirring constantly until mixture just begins to sizzle and is slightly dry. (about 2 minutes)

Remove from heat, let cool for a few minutes.

Using a tsp and your fingers, form dought into 24 small mounds on the pan and bake 20-25 minutes until golden brown.  Cool completely.

Variation: for a more decadent cookie, dip in chocolate.  Chop your favorite dark chocolate and melt over simmering water.  Stir until just melted, remove from heat.  Dip, place on parchment lined baking sheet and chill until set.

Lemon Blueberry Muffins – from “Eating Light, Eating Right” by Sahuna Ratner & Frances Johnson

1 cup all purpose flour

1 cup whole wheat flour

1 1/2 tsp baking powder

1/2 tsp baking soda

pinch salt

3/4 cup sugar

1 egg, beaten

1/4 cup canola oil (or applesauce)

1/4 cup fresh lemon juice

1/2 cup plain, fat-free yogurt

2 Tbsp lemon zest

1 cup fresh or frozen blueberries

Preheat oven to 350 degrees.  Line 12 muffin tins with paper muffin cups.

Combine flours, baking powder, baking soda and salt in a bowl.  Mix thoroughly

In separate bowl, combine sugar, egg, oil (or applesauce), lemond juice, yogurt and lemon zest. Combine well.

Stir dry ingredients into wet ingredients.  Stir in blueberries.

Bake for 18-20 minutes or until golden brown.

Per muffin (using oil) 201 calories, 3 g protein, 5 g fat, 36 g carbohydrate, 20 mg cholesterol, 183 g sodium, 1 g fibre.

Chai Tea Concentrate

Please note:  All measurements are approximate.

In a large saucepan filled with water, add:

2 cinnamon sticks, 2-3 star anise, 4-5 slices fresh ginger, 8 peppercorns, 1/2 tsp anise seed, 6 cardamom pods, 1/2 tsp vanilla.

Boil for 15 minutes.  Add 6 black teabags, remove from heat and let steep for approx 20 min.  Cool.  Store in fridge.

To serve, put 1 cup concentrate and 1 cup milk OR soy milk OR almond milk and sweetener (sugar, honey, agave, stevia) to taste and heat.    Enjoy!!

Whole Wheat Almond Crumble Bars – for the Realistic Dietitian (adapted from Weight Watchers)


2 cups whole wheat flour

1/2 cup dark brown sugar

1/2 tsp pumpkin pie spice

1/2 tsp baking soda

1/4 tsp salt (I left this out)

1/4 cup finely chopped almonds (I didn’t have almonds, but had pecans so used them instead)

1 large egg

1/4 canola oil

3/4 cup fresh or frozen (thawed)  raspberries (I used blackberries as I didn’t have raspberries)

1/2 cup low sugar raspberry preserves (I used my home made lower sugar blackberry jam)

Additional almonds to garnish (I omitted this step)


Preheat oven to 350 degrees.  Spray an 8X8 baking dish with cooking spray and set aside.

Whisk flour, brown sugar, pumpkin pie spice, baking soda, nuts and salt together.  Add egg and oil and mix well until a wet, moist crumble forms.  Save at least 1/2 cup.  Press remaining crumble into bottom of baking dish until an even layer forms.

Bake for 10 minutes or until crust begins to brown.

Meanwhile, mash berries and preserves together.  When crust is done baking, yet still warm, pour fruit over.  Cover with remaining 1/2 cup of crumble.  Garnish with additional nuts (if using) and bake for 18 minutes or until fruit is bubbly.

Serves 10

Nutritional information per bar: 180 calories, 5 grams of fat, 31 grams of carbs, 3 grams of protein, 3 grams of fiber and 5 Weight watchers Points Plus points.

Kathy’s Lemon/Pecan shortbread (gluten free)

Lemon Pecan shortbread

Delicate, light and buttery.  The lemon rind makes these memorable.  As an addition to a fresh fruit dessert or for afternoon tea, these are great.  They keep well in an airtight cookie tin in your freezer.
Makes 5 dozen cookies (yes, well, perhaps not! ;)

1 3/4 cups spelt flour
3/4 cup natural cane sugar
1 tsp baking powder
1/2 tsp salt
1 egg
2/3 cup butter
1 Tbsp grated lemon rind
1 Tbsp lemon juice
1 cup chipped pecans

Stir flour, baking powder and salt together.  Cream butter and sugar together, beat in egg, lemon rind and juice.  Gradually add dry ingredients.  Stir in chopped pecans.  Shape into 2 rolls 1 1/2″ in diameter or whatever size you like, wrap in waxed paper and chill thoroughly.  Slice thinly and place on greased cookie sheet.  Bake in a moderate oven (375°F) for 10-12 minutes.

Turkish Red Lentil Soup (from Whole Foods)

1 1/3 cups red lentils, picked through and rinsed

7 cups low sodium vegetable broth (I only had 5 cups of broth, so used 2 cups of water as well, and it tasted fine..)

1 large onion, diced

1 large carrot, diced

4 cloves garlic, finely chopped

2 tbsp tomato paste

1 tsp ground cumin

1/8-1/4 tsp cayenne pepper (to taste)

3/4 tsp sea salt (I omitted)

Lemon wedges and chopped mint for serving (optional)

In a large pot, combine lentils, broth, onion, carrot, garlic, tomato paste, cumin and cayenne.  Bring to boil over high heat.  Lower heat and simmer, uncovered until vegetables are very tender and lentils begin to fall apart – approx 25 minutes.

Remove pot from heat, and using an immersion blender, quickly bend until creamy but not completely pureed.  Add salt if using and serve with lemon wedges and mint garnish.

Serves 6  –  per serving 200 calories, 1 g fat, 0 mg cholesterol, 34 g carbohydrate, 8 g fibre, 12 g protein.   4 Weight Watchers points plus per serving.

Date Rolls – from “One Smart Cookie” by Julie Van Rosendaal

2 tbsp margarine or butter

1 cup chopped dates

3/4 cup sugar (next time, I’ll use a bit less)

1 large egg

1 large egg white

3 cups crisped rice cereal (Rice Krispies)

1/4 finely chopped walnuts or pecans

In large saucepan, melt margarine over medium heat.  Stir in dates, sugar, egg and egg white.  Cook, stirring frequently for 7-10 minutes or until thickened to the consistency of jam.

Remove from heat and stir in cereal and nuts, mixing to coat completely.  Cool for about 15 minutes, or until cool enough to handle.

On individual pieces of parchment, shape mixture into rolls about 1 1/2″ in diameter.  (I used 3 pieces).  Roll into the paper to form rolls, twist ends of paper to seal and chill for about 4 hours until firm.  Cut into 24 slices.

Per cookie – 72 calories, 1.9 gr fat, 13 g carbohydrate, 9 mg cholesterol, .5 g fibre  per cookie, 2 weight watchers points plus.  (I actually found slicing each in half again, was still substantial)

Secretly Healthy Chocolate Cake – from

1/3 cup whole wheat flour

1/3 cup all purpose flour (I used all whole wheat, and it was fine)

3/4 cup brown sugar

1 tsp baking soda

3/4 tsp baking powder

1/4 tsp cinnamon

1/4 tsp salt

1/2 cup cocoa powder

2/3 cup applesauce

1 egg, lightly beaten

1 tsp vanilla

1 cup shredded zucchini

1/2 cup chocolate chips (optional – I omitted)

Preheat Oven to 350 degrees.  Combine the flours, sugar, baking soda, baking powder, cinnamon, cocoa powder, and salt.  Add the applesauce, egg, vanilla and zucchini and chocolate chips if using and mix just until combined.

Pour into a bundt cake pan sprayed with non stick spray and bake for approx 30-35 minutes (mine took almost 40 minutes) or until a toothpick comes out clean.

I glazed it with approx 1/4 cup powdered sugar, a couple of spoonfuls of cocoa and some skim milk combined, and poured over top.