TOP 10 reasons to eat MORE fruits and Vegetables!
10 - Color on your plate; we eat with our eyes first, nature gives us a wonderful array of color. Try this - walk into any grocery store and go into the center of the produce section. Close your eyes and count to 10 then open your eyes and count how many colors you see in the first 5 seconds, it'll amaze you!9 - Convenience; portable, tasty, nutritious, no cooking required for many of them!
8 - Fiber; fruits and veggies provide fiber and, if you've spent more than 5 minutes at any Weight Watchers meeting, you know that we "crave" fiber for fullness and to keep our digestive system in good order :)
7 - Low in PPV; lets face it 98% of them provide you with food for FREE! 'Nuff said?
6 - Vitality; eating your greens will lead directly to health, vitality and energy. Did you know that changing up some of the carbs (particularly the processed ones) for fruit and veggies will help modulate your blood sugar and keep your energy levels consistant throughout the day. This could lead to all kinds of great things; including more restive sleep.
5 - May help reduce the risk of some significant diseases; we're talking some cancers, cardiovascular disease, hypertension and diabetes. Excellent source of many vitamins, minerals and other micronutrients.
4 - Variety is awesome; Most of us have a small repertoire of produce we typically buy, prepare and eat. Seasonal changes give us fabulous opportunities to try new things - below this I am highlighting 5 fantastic, oft ignored, seasonal veggies and fruit; challenge yourself to try one or two!
3 - Looking for crunchy, sweet, soft, salty or a myriad of other textures for your snacks? Look no further than your local produce isle, don't get stuck in a carrot and celery rut! Have you tried raw asparagus, purple top turnip, mushrooms and jicama instead? They can all be eaten raw and are all very delicious!
2 - Available in many forms; fresh, frozen or canned, whole or juiced, cooked or raw. Keep your mind open and your palate stimulated.
1 - Fun to eat! So many ways to prepare and eat veggies and fruit, so little time!
The pumpkin is indigenous to North America. Halloween pumpkins are edible and the source of canned pumpkin.
How to Select
Select pumpkins that are firm and heavy for their size.
How to Store
Store pumpkins in a cool, dark place for up to two months.
Nutrition Benefits
Fat free, cholesterol free, sodium free, good source of vitamin C, excellent source of vitamin A.
How to Prepare
This is an easy way to prepare pumpkin: for ease of handling choose smaller ones (about half the size of a basketball), wash the pumpkin and then use a heavy sharp knife to cut it along the equator. Don't bother to remove the seeds, they'll come right out after its cooked. Spray the face of both halves with non-stick spray or olive oil and place on a heavy cookie sheet and bake in the oven, face side down, at 375 deg for about 45-60 minutes. Once it's cooked and you've allowed it to cool sufficiently so you can handle it; spoon out the seeds and discard. Then spoon all the flesh out of the shell in to a bowl, you have some beautiful pumpkin puree to add to soups and other recipes or make into a side.
SWEET DUMPLING SQUASH:
Every part of the Sweet Dumpling squash plant can be eaten, including the leaves and tender shoots, which are great additions to soups and stews.
How to Select Sweet Dumpling Squash
Choose squash with a smooth, dry, dull rind that’s free of cracks or soft spots. The squash should have a deep color and be heavy for its size.
How to Store Sweet Dumpling Squash
Store squash in a cool, dry area away from extreme temperatures and sunlight. Sweet Dumpling squash can stay fresh for up to 3 months.
Nutrition Benefits of Sweet Dumpling Squash
Excellent source of vitamin A and a good source of vitamin C.
How to Prepare
They're really easy to bake in the oven, follow the instructions for the pumpkin if you wish, except you don't have to discard the seeds and skin - eat them! Lessen the time for cooking - you'll know they're done when a small knife gives no resistance when inserted through the skin. Since this squash is entirely edible they are wonderful for stuffing with a savory filling, such as a hamburger and rice stuffing and baking whole in the oven.
PEARS:
Pears have been cultivated for nearly four thousand years.
How to Select
Chose firm pears, then check them daily by applying gentle pressure to the stem end of the pear with your thumb. When it yields to the pressure, it’s ready to eat.
How to Store
Store unripened pears in paper bag at room temperature. Refrigerate ripe pears.
Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; excellent source of dietary fiber; good source of vitamin C.
How to Use
Replace apples with pears in almost all types of recipes or enjoy them as a delicious juicy snack. There are tons of varieties, try lots of them and see which ones appeal to you. I like Comice although I can't help myself when I see the pretty miniature Sekel pears on the shelf!
CAULIFLOWER
Not all cauliflower is white! Try purple, green and orange cauliflower too, they're not dyed, that's natural color due to natural pigments.
How to Select
Choose cauliflower with compact, creamy white curds and bright green, firmly attached leaves. Avoid brown spots or loose sections that are spread out.
How to Store
Refrigerate cauliflower in plastic bag up to 5 days.
Nutrition Benefits
Fat free; saturated fat free; very low sodium; cholesterol free; low calorie; high in vitamin C; good source of folate.
How to Use:
Steam it, roast it, eat it raw! Please please don't drown it in butter or cheese sause. I remember as a small child looking forward to the cauliflower season because it was a veggies my mom cooked from fresh, it was my break from frozen green peas and canned corn!
Cauliflower Poppers:
1 spray cooking spray
1 head of cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp table salt
1/2 tsp freshly ground black pepper
- Preheat oven to 400°F. Coat a baking sheet with cooking spray.
- Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.
- Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.
0 PPV per serving!
CRANBERRIES:
Cranberries are native to North America and are so called because the flowers resemble cranes.
How to Select
Choose cranberries that are firm and not shriveled or decayed.
How to Store
Refrigerate cranberries for up to 2 months or freeze for future use.
Nutrition Benefits
Fat free, cholesterol free, sodium free and a good source of vitamin C and fiber.
How to Use:
They make a wonderful relish, Weight Watchers' recipe is below.
Forget the canned stuff. This fresh cranberry sauce is spiked with orange and requires no cooking whatsoever.
12 oz fresh cranberries
1 medium navel orange, washed, unpeeled and cut into chunks*
1 cup sugar
1 piece of ginger root, about 1 1/2 inches, peeled and chopped
1/4 tsp cinnamon
Put cranberries, orange, sugar, ginger and cinnamon in a food processor; pulse until finely chopped. Scrape into a serving bowl (or a plastic container if making ahead). Cover and refrigerate until ready to use. Yields about 2 2/3 tablespoons per serving.
*If the flavor from using the entire orange peel is too strong for you, add some fresh orange zest instead. Then remove the peel and white pith before cutting the orange into chunks.
If you want to give the relish a different spin, add chopped cilantro or mint and minced jalapeno pepper.
You can make this relish up to 5 days ahead.
Serves 16
2PPV per serving
-------------------------
LAST WEEK OF
SNACK BARS
*NEW* Raisin and Honey 3PPV
Aloha Almond 3 PPV
Berrylicious Cashew Chew 3 PPV
Oh! So Nuts 3 PPV
BAKED SNACKS AND POPPED CHIPS
HEAT AND EAT CUPS
ALL ITEMS ARE $3.95 - GET THEM WHEN YOU COME TO YOUR MEETING THS WEEK.
ALSO ON SALE THIS WEEK
ALL THE FITNESS EQUIPMENT IS 25% OFF
PointsPlus Fitness Series - Fitness DVD down from $39.95 to $29.95
PUNCH! Fitness Kit down from $24.95 to $18.70
10-Minute Time Crunch Training Fitness Kit down from $24.95 to $18.70
NEWS FROM WEIGHT WATCHERS:
New Candy: Chocolate! Caramel!
Bite into a new variety of Weight Watchers Chocolate Candies by Whitman's. The new pouches,
sold in supermarkets, make a perfect-sized treat, with 4 to 5
bite-sized goodies per pouch, 6 pouches to a box. Check out these
delicious flavors:
Solid Dark Chocolate Bites (3 PointsPlus® values per pouch)
Deep, dark solid chocolate satisfies your inner chocolate lover.
Milk Chocolate Caramel Bites (3 PointsPlus® values per pouch)
A rich, creamy milk chocolate covers buttery caramel for an indulgence that only tastes decadent.
Talking About Candy... if you missed it last week, it's worth reposting the list of candy's PPV in time for Halloween
"Trick or Treat"
Also - you can take the pledge:
“I ______________________ (name) pledge NOT to purchase my Halloween Candy until 30th October! I pledge to ONLY buy the amount of candy that, to the best of my ability, I estimate to need on Halloween and more-over I pledge to ONLY buy candy that I dislike, therefore minimizing my risk of being triggered by it! In the name that is totally Weight Watchers – I pledge NOT to give Nina any more grey hair this year”!
Candy
3 Musketeers, Fun Size Each 2
3 Musketeers, 60g Bar Each 7
Almond Joy, Snack Size Each 2
Almond Joy, 45g Bar Each 6
Baby Ruth, Snack Size Each 2
Baby Ruth, Regular Size Each Bar 8
Blow Pops Junior 2
Bubble Gum - assorted gumballs 8g piece 1
Butterfinger, Fun Size Each 3
Butterfinger, Regular 1 Bar 8
Butternut Mini Bar Each 2
Candy Corn 22 pieces 3
Carmello Each snack size bars 2
Crispy Caramel Fudge Bar Snack Size 2
Caramel & Peanut Butter Crispy Bars Snack Size 2
Chocolate Toffee Crisp Bars Snack Size 2
Crunchy Peanut Butter Bar Snack Size 2
Double Bubble Gum 2 Pieces 1
Heath Bar 2 Snack Size Bars 3
Hershey's Bar (Plain) 2 Snack Size Bars 5
Hershey's Bar (Almond) 2 Snack Size Bars 5
Hershey's Kisses 8 Pieces 5
Hershey's Kisses or Hugs 3 Pieces 2
Hershey's Minatures 1 Piece 1
Hershey's Tastations 3 Pieces 1
Hershey's Sweet Escapes 1 Piece 2
Hi C Juice Fillers (bag) 5 Candies 2
Hot Tamales, Snack Box Each 1
Jolly Rancher 3 Pieces 1
Jolly Rancher Mini Stix Each 1
Kit Kat 2 pc Snack Bars Each 2
Kit Kat 4-Piece Bar Each 6
Lemonheads Each Box 2
Life Saver Hard Candies (Most Flavors) 2 Piece 1
Life Savers Gummies (Most Flavors) 5 Pieces 2
Life Saver Pops 1 Pop 1
M & M (plain), Fun Size Each 2
M & M (peanut) Fun Size Each 2
M & M Crispy Each Pkg 5
Mars Fun Size 2
Mary Jane Peanut Butter Kisses 3 Pieces 2
Maynard's Wine Gums 1 Roll 3
Mike & Ikes Snack Pkg Each Box 1
Milk Duds, Fun Size Each 1
Milky Way, Fun Size Each 2
Milky Way Lite, Minis 5 Pieces 3
Milky Way Lite, Regular Bar Each 4
Mounds, Snack Size Each 2
Necco Wafers 1 Roll 1
Nerds Each Box 1
Nestle Crunch Fun Size 2 Pieces 3
Now & Later, Mini Bar Each 1
O'Henry, Fun Size 2 Pieces 5
Pumpkin Pop Each 1
Milk or Dark Chocolate Raisinetes, Snack Size 1 Box 2
Red Hots Each Box 2
Reese's Crunchy Cookie Cups 2 Pieces 4
Reese's Miniature Peanut Butter Cups Each 1
Reeses Peanut Butter Bites Each Pkg 2
Reese's Peanut Butter Cup, Snack Size Each 2
Skittles Fun Size Each 2
Skittles Regular Size Each 5
Smarties Mixed Flavor Mini Roll Each 1
Snickers, Fun Size Each 2
Starburst, Fun Size Each 1
Starburst Fruit Chews 2 Pieces 1
Sweethearts (Necco), Motto Candy 1 Box 3
Three Musketeers, Fun Size Each 2
Tootsie Roll, Snack Bars Each 1
Tootsie Roll Midgees 6 Pieces 4
Tootsie Roll Pop Each 1
Twix Mini Size Each 1
Twix, Snack Size Each 2
Twix, Regular Size (2 Pack) Each 7
Twizzlers Pull-n-Peel Cherry Candy 3 Pieces 3
Twizzlers Strawberry Twists Each 1
Werther's Original 3 Pieces 1
Whoppers Malted Milk Balls, Snack Size Each Pkg 3
Wonka Nerds Gumballs Each 1
Wonka Shock Tarts Gumballs Each 1
Wrigleys Chewing Gum 5 Pieces 1
York Peppermint Patties 1 Piece 4
And to finish..
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