Hope Wissel

Tasty Tuesday: Flourless Pumpkin Pancakes

It is the Pumpkin Spice time of year from coffee to cookies to marshmallows….These yummy pancakes will surely be a hit in your house.

Nutrition facts for the entire recipe: 169 calories, 4g total fat (0.5g sat fat), 420mg sodium, 16g carbs, 6.5g fiber, 4.5g sugars, 19.5g protein

Prep5 minutes     Cook:  5 minutes     FreestyleSmartPoints® value 2*  Makes: 1 serving

Ingredients:

  • 1/4 cup powdered peanut butter
  • 1 packet natural no-calorie sweetener (like Truvia)
  • 1/2 tsp. baking powder
  • 1/4 cup canned pure pumpkin
  • 1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute
  • 1/4 tsp. vanilla extract

Seasonings:

  • 1/2 tsp. cinnamon
  • 1/4 tsp. pumpkin pie spice
  • Optional toppings: lite pancake syrup, light butter

Directions:

  1. In a medium bowl, mix powdered peanut butter, sweetener, baking powder, cinnamon, and pumpkin pie spice.
  2. Add pumpkin, egg, and vanilla extract, and stir until uniform. (Batter will be thick.)
  3. Bring a large skillet sprayed with nonstick spray to medium heat.
  4. Add batter to form three medium pancakes (about 1/4 cup each).
  5. Cook until solid enough to flip, about 2 minutes. Gently flip, and cook until both sides are lightly browned and the inside is cooked through, about 2 minutes.

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Have a blessed day!

Tasty Tuesday Recipes

Tasty Tuesday: Fast Protein-Packed Breakfasts! 

I don’t know about you but breakfast is the toughest meal for me.  I am up early and can get down a cup of coffee but anything else before like 10AM, well, it just doesn’t happen. I have heard it all – need to eat within an hour of getting up to start your metabolism, breakfast is brain food.. blah, blah, blah.  So, if you are like me, these speedy b-fast recipe packed full of protein may be the answer you are looking for.   Thank you Hungry Girl for some more yummy recipes.

Mixed-Veggie Soyrizo Scramble.  

I LOVE soy chorizo for many reasons, from its great flavor to it has way less fat than the real deal. This tasty recipe is an incredible way to enjoy the mighty meatless protein!

Entire recipe: 207 calories, 5g fat, 764mg sodium, 12g carbs, 3g fiber, 5g sugars, 26g protein — PointsPlus® value 5*  MAKES 1 SERVING

Ingredients:

1 1/2 oz. (about 2 1/2 tbsp.) soy chorizo (like the kind by El Burrito or Tofurky)
1/2 cup frozen petite mixed vegetables
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. chopped cilantro
Optional toppings: salsa, fat-free sour cream

Directions:

  • Bring a skillet sprayed with nonstick spray to medium heat. Cook and crumble soy chorizo until browned, about 3 minutes.
  • Remove cooked chorizo and set aside. Remove skillet from heat, re-spray, and bring to medium-high heat. Cook and stir frozen vegetables until hot, about 2 minutes.
  • Add egg substitute and scramble with veggies until cooked, 2 – 3 minutes. Add cooked chorizo, and cook and stir until hot, about 30 seconds. Sprinkle with cilantro, and eat up!

Cheesy Veggie B-fast Sandwich

This hearty breakfast sandwich features a veggie-packed egg patty (made in the microwave!) that’s topped with melty Swiss cheese. Make it SOON…  Headed to work? This is great to make ahead and then microwave when you get to work!

Entire recipe: 228 calories, 4g fat, 764mg sodium, 26.5g carbs, 5.5g fiber, 4.5g sugars, 22g protein — PointsPlus® value 5*  MAKES 1 SERVING

Ingredients:

1/2 cup chopped spinach leaves
1 tbsp. finely chopped red onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One 100-calorie flat sandwich bun (like Arnold Sandwich Thins)
1 slice 2% milk Swiss cheese

Directions:

  • Spray a medium microwave-safe bowl with nonstick spray. (The bottom of the bowl should be about the size of the sandwich bun.) Microwave spinach and onion for 1 minute, or until spinach has wilted. Blot away excess moisture.
  • Add egg substitute and stir well. Microwave for 1 minute.
  • Gently stir, and microwave for 1 more minute.
  • Place the bottom half of the bun on a microwave-safe plate. Top with egg patty, followed by cheese. Top with the other half of the bun.
  • Microwave for 20 seconds, or until cheese has melted. Eat up!

What is your favorite quick breakfast?  Share it with us.  Have a recipe you want to share? We would love to hear your family favorites.

Have a ThirtyOne-derful day!

 

Weigh to Goal

Become a Quick Change Artist

Have I caught your attention?  I wanted to share with you a few tips I have picked up over the last few weeks at Weight Watchers which could bring immediate results.  No, there is not a magic wand BUT they are some simple suggestions for better living.

Last week, I edged up on the scale .4 pounds. I know, not a major thing but it brought me to tears.  Silly, right?  The truth was, I felt like the ANT (Automatic Negative Thoughts) were flooding in and taking over.  With the help of Michelle, I took some deep breaths and we talked about simple changes I could make…

#1 – More Protein….. are you a “just coffee” in the morning kind of gal?  I’m not sure when the switch happened but it seems like for years, I have just had a cup of coffee or two in the morning then nothing until about 11 or 12 when we have lunch.  I am now learning, I need to eat more protein to jump start my body in the morning.  So, as I am writing this – I have already had a hard boiled egg with my coffee and I am getting ready to snack on some almonds. What I love about this, is it is quick and easy with no mess.

#2 An apple a day may or may not keep the doctor away BUT if you eat an apple about 3PM, it will help with the mid-afternoon slump. Have you ever known anyone to fall asleep eating an apple? Okay, Snow White but it doesn’t count.  

#3 Wear your favorite color.  It can be you lipstick, a scarf, a dress, shoes or even your favorite purse/tote.  Don’t you feel better when you have your favorite color on?  I know I do.

#4 Office Snack Stash, do you have one?  This one could be a bit tougher but why not leave it with a coworker.  Why?  You will need to take a walk to get to the snack plus you get a break and some conversation during the day.  Built-in portion control, right?#5 Swap words to keep things positive.  Do you suffer with ANTs (Automatic Negative Talk)?  Why not change your words like “difficult” to “challenging” or “failure” to “temporary setback” or my favorite “impossible” to “just you watch me”.

#6 Surprise your Body with a change in activity.  I don’t necessarily mean hours at the gym unless you enjoy it.  I mean, make your physical activity more interesting for your muscles without taking more time.  What if you walked sideways or backwards (as long as someone is guiding you) to change things up?  Always walk a flat surface, why not try walking steps multiple times or find a hill to walk up and down?  Take the stair whenever possible to get those “other” muscles working.

#7 Have kids?  Do you make them follow rules for screen time or social media?  Why not try it yourself?  I know scary, right?  Limit your at-home device time to 30 minutes a day during the week and see how you can fill your new found free time.

#8 Find you Happy thought.….We all have a happy place we go to when things are stressful.  Now, it may not be the actually place but in our minds we go there, right?  Next time you catch yourself stressing about something, STOP and go to your happy place.  You will be surprised in the change it makes when you interrupt negative thoughts with a more positive daydream.

#9 What’s something you love but never really have time for?  Sitting down for breakfast? Going to the movies?  A mani-pedi? Drawing?  Take the time TODAY! What can you do today to bring it back into your life?

Will all of these things be the magic wand to losing weight? No but it will help us to have a better quality of life.  It is the little things we do each day to make a positive change in our lives and others which improve our mood and change our lives.

What are some of your “quick change” ideas?  We would love to hear them..

Have a ThirtyOne-derful day!

Tasty Tuesday Recipes

Tasty Tuesday – Quinoa Salad with a Kick

Thank you to JEN @THE HAUTE MOMMY HANDBOOK for today’s recipe.

I love quinoa and it has now become a staple in our house.  Hubby even prefers it to rice.  There is always a bag or two in the pantry.   It has lots of protein and when I was strictly vegetarian, it helped give me a little protein boost.

This is a yummy dish packed with protein and the tasty crunch of fresh veggies. This salad is very easy to assemble.   I love the fact this Quinoa salad can be served as a side or as a main course.

INGREDIENTS

1 cup quinoa
2 cups water
1/4 cup extra-virgin olive oil
2 limes, juiced
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon red pepper flakes, or more to taste
1 1/2 cups halved cherry tomatoes
1 bell pepper, chopped
2 cups cooked chickpeas
1/2 medium red onion, finely chopped
2 stalks of celery, finely chopped
1/4 cup chopped fresh cilantro (optional)
salt and ground black pepper to taste

PREPARATION

  1. Cook quinoa according to package instructions. Generally, the ratio of quinoa to water is 1:2. Bring to a boil, then simmer for about 10-12 minutes on low heat. Fluff with a fork and set aside.
  2. In a separate bowl, whisk together olive oil, lime juice, pepper flakes, and salt to create the dressing.
  3. In a large bowl combine tomatoes, bell pepper, chickpeas, onions, and celery. Pour dressing over this, and toss to coat. Add cilantro and additional salt and pepper to taste. Serve immediately or store in refrigerator until ready to serve. Makes approximately 4-6 servings.

NOTES:

Any fresh, crunchy veggie with sweet notes can be added or substituted in this recipe. I subbed in black beans  because we prefer them BUT beans can be omitted altogether.

What is your favorite recipe?  Share it with us…

Have a ThirtyOne-derful day!