Healthified Ham and Potato Casserole

Healthified Ham and Potato Casserole
We had tons of leftover ham from Easter, so this was a great use for it. It's already "healthified", but I made a few more small changes.

The ingredient swaps:

• I omitted the 1 teaspoon of olive or canola oil and used cooking spray instead.
• I used fat free mayonnaise, not reduced fat mayonnaise.
• Instead of 1 cup of shredded reduced-fat sharp cheddar cheese, I used 1 cup of fat free shredded cheddar cheese.

If you are following Weight Watchers, this recipe makes 6 servings that are 6Points Plus each.

7-Layer Mexican Dip

I created this dip by combining a few different recipes. It has always been a big hit at parties!

7-Layer Mexican Dip
First Layer:

•  2 cups fat free ricotta cheese
•  1 cup fat free sour cream
•  1 can (4oz) green chilies
•  2 teaspoons ground cumin
• 1/8 teaspoon salt

1.  Mix the ingredients together with a hand mixer and spread over the bottom of a 9x13 glass pan.

 Second Layer:

•  1 pound ground turkey
• 1 packet taco seasoning

1. Follow directions on taco packet to prepare the meat and then spread over the layer of ricotta mixture.

Other Layers:
 In no particular order, layer the rest of the ingredients on top:

• Corn
• Black Beans
• Salsa
• Guacamole
• Mexican Shredded Cheese (reduced fat)

1. Sprinkle more Mexican cheese on the top of the dip and bake in the oven at 350 until cheese is melted and bubbles on top. Cool for about 5-10 minutes then serve with tortilla chips.

If you are following Weight Watchers, 12 servings of this dip are 5Points Plus each; 20 servings are 3Points Plus each.

Buffalo Chicken Dip

Buffalo Chicken Dip
When I made this dip, I used fat free products, however, for someone who is not used to eating fat free products, reduced fat versions may work better.

The ingredient swaps:

• Instead of 2 (8 ounce) packages of cream cheese, I used 2 (8 ounce) packages of fat free cream cheese (could also use reduced fat cream cheese).
• Instead of 1 cup of ranch dressing, I used 1 cup of fat free ranch dressing (again you could also use reduced fat ranch dressing).
• Instead of 1.5 cups of shredded cheddar cheese, I used 1.5 cups of fat free cheddar cheese (could also used reduced fat).

If you are following Weight Watchers, I have calculated the values in several scenarios. Using the fat free products, 12 servings would be 3Points Plus each; 20 servings would be 2Points Plus. Using the reduced fat products, 12 servings would be 6Points Plus each; 20 servings would be 4Points Plus each.

Annie's Fruit Salsa and Cinnamon Chips

Annie's Fruit Salsa and Cinnamon Chips
I made this dish for a Superbowl party as something different. It came out pretty well, and I was able to use the leftover chips as a healthy snack for a few days afterward.

The ingredient swaps:

• Instead of 3 tablespoons fruit preserves, I used 3 tablespoons of sugar free jelly.
• Instead of 10 (10 inch) flour tortillas, I used 10 low-carb tortillas.
• Instead of 2 cups of cinnamon sugar, I used a blend I had made of 1 cup cinnamon and 1 cup of Splenda.

If you are following Weight Watchers, this recipe makes 10 servings that are 4Points Plus each.

Easy Pumpkin Muffins

These muffins are so easy to make and require only two ingredients:

• 1 (18.25 ounce) box of spice cake mix
• 1 (15 ounce) can of pumpkin

1. Combine the two ingredients in a food processor, then put batter into lined or greased muffin tins. Bake according to spice cake package directions.

If you are following Weight Watchers, 24 mini muffins are worth 2Points Plus each. 12 larger muffins are worth 5Points Plus each.

Memphis Pancakes

I developed this recipe after eating some delicious pancakes at a restaurant one morning, except I am sure my version was a lot healthier!

Ingredients:

• 2 cups of Bisquick Heart Smart baking mix
• 1.25 cups of fat free milk
• 1/4 cup of liquid egg
• 3 large bananas
• 1/3 cup mini chocolate chips
• 1/3 cup peanut butter chocolate chips

1. Mix bananas and milk in a food processor or blender until the bananas are fully liquefied. 
2. Add Bisquick and liquid egg and mix until the batter is smooth.
3. Stir in the chocolate and peanut butter chips.
4. Using a skillet or grill, drop the 1/4 cup of batter per pancake.

This recipe makes roughly 19 pancakes that are 3Points Plus each.

Easy Cardamom Bread

Easy Cardamom Bread
I made this bread for Easter dinner, and it was great! I didn't use walnuts or raisins in my version, and I also could not find pearl sugar. Regular white sugar did the trick.

The ingredient swaps:

• Instead of 1 cup of warm whole milk, I used 1 cup of warm fat free milk. Worth noting: I use the fat free milk that tastes like whole milk, so I am not sure if this makes a difference.
• Instead of 2 tablespoons of melted butter, I used 2 tablespoons of melted light butter.
• Instead of 1/2 cup of melted butter, I used butter spray.
• Instead of 1 egg, I used 1/4 cup of liquid egg.

If you are following Weight Watchers, each slice is 4Points Plus if you cut the bread into 20 slices.

Pumpkin Chocolate Chip Cookies

Pumpkin Chocolate Chip Cookies
I got these from a friend's blog, and they are delicious! I only made a few small ingredient swaps... my friends and family ate them up!

The ingredient swaps:

• Instead of 1/2 cup of olive oil, I used 1/2 cup of light butter.
• Instead of 1 egg, I used 1/4 cup of liquid egg.

When I baked these cookies, the batter made roughly 32 cookies. Based on that number, each cookie is 2Points Plus. If you only make 24 cookies, however, each cookie becomes 3Points Plus.

Oreo Stuffed Chocolate Chip Cookies

Oreo Stuffed Chocolate Chip Cookies
This recipe is a little indulgent, even with the ingredient swaps. After seeing a few friends posts with pictures of this treat, however, I had to give it a whirl.

The ingredient swaps:

• Instead of 2 sticks of butter, I used 1 cup of light butter.
• Instead of 2 large eggs, I used 1/2 cup of liquid egg.
• Instead of 1 package of Oreo cookies, I used 1 package of reduced fat Oreo cookies.

This recipe makes roughly 24 cookies, which are 8Points Plus each (if you are following Weight Watchers). Like I said, this is not for an everyday dessert... more like a special occasion.

Mint Chocolate Chip Cookies

Mint Chocolate Chip Cookies
These are great around the holidays. I couldn't find creme de menthe baking chips at the grocery store, but a package of Andes did the trick! I cut each mint into four pieces to make smaller "chips".

The ingredient swaps:

• Instead of 1/2 cup of butter or margarine, I used 1/2 cup of light butter.
• Instead of 1 egg, I used 1/4 cup of liquid egg.

If you are following Weight Watchers, each cookie is 3Points Plus.

Pizza

Growing up, my mom always made her own pizza dough for our family's pizza night. Once I made it myself and calculated the points, I realized what a healthy alternative this was!

Dough:

• 2 tablespoons of yeast
• 1 tablespoon sugar
• 2 cups warm water
• 1 tablespoon olive oil
• 4 cups all-purpose flour

1. Put yeast, sugar and warm water into mixing bowl, and let sit for about 10 minutes.
2. Add flour and olive oil, then mix until the dough is smooth.
3. Let the dough rise for about an hour.

For toppings:

• 1.5 cups pizza sauce
• 3 cups part-skim mozzarella cheese
• Additional toppings, like vegetables, turkey pepperoni, etc.

1. Roll out the dough into 3 pizzas. Top each pizza with 1/2 cup of pizza sauce and 1 cup of cheese.
2. Add additional toppings as desired. Bake at 350 until the crust looks slightly browned and the cheese is melted. Cut each pizza into 8 slices.

This makes roughly 24 slices of pizza. With just veggie and cheese toppings, each slice is only 3Points Plus. Additional toppings will affect this value.

Uglies

Uglies
This is another recipe with some very easy swaps. My husband loves anything with BBQ sauce, so it was a big hit.

The ingredient swaps:

• Instead of 1 pound of ground beef, I used 1 pound of ground turkey.
• Instead of 1 (10 ounce) package of refrigerated biscuit dough, I used 1 (10 ounce) package of reduced fat refrigerated biscuit dough.
• Instead of 2 cups of shredded cheddar cheese, I used 2 cups of fat free cheddar cheese.

If you are following Weight Watchers, each "ugly" is 6Points Plus.

Slow Cooker Pinto Bean Bonanza

Slow Cooker Pinto Bean Bonanza
The servings for this recipe are surprisingly big, so it is a very filling meal with very few points (for Weight Watchers).

The ingredient swaps:

• Instead of 2 slices of bacon, I used 2 slices of turkey bacon.
• Instead of 1/2 pound of kielbasa sausage, I used 1/2 pound of turkey kielbasa sausage.

This recipe makes 6 servings that are 6Points Plus each.

Pumpkin Turkey Chili

Pumpkin Turkey Chili
This is a favorite in my house. I throw it in the crockpot for an easy dinner.

The ingredient swaps:

• I omitted the vegetable oil.
• Instead of 1/2 cup of shredded cheddar cheese, I use 1/2 cup of reduced fat shredded cheddar cheese (you could also use fat free).
• Instead of 1/2 cup of sour cream, I use 1/2 cup of fat free sour cream.

If you are following Weight Watchers, this recipe makes 6 servings that are 4Points Plus each. Please note, this does not include the cheese or sour cream, as they are optional as a topping.

Chicken and Broccoli Casserole

Chicken and Broccoli Casserole
I found this recipe in the March 2011 issue of Cosmopolitan. It is a Katie Lee recipe.

The Original Recipe:

• 3 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 2 cups chicken broth
• 1 shallot, minced
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 tablespoon fresh lemon juice
• 1/2 cup sour cream
• 2 cups grated parmesan cheese
• 3 cups frozen broccoli florets, thawed
• 1.5 pounds boneless, skinless chicken breast, cooked and shredded
• 1 cup cracker crumbs

1. Preheat oven to 325 degrees. In a saucepan, melt the butter over low heat, and add flour. Cook for about 3 minutes. Add the broth and shallot, and increase the heat to bring the mixture to a boil. Reduce to a simmer, stirring occasionally until the mixture thickens, about 10 minutes. Add the salt, pepper and lemon juice. Remove from heat, and stir in the sour cream and 1/4 cup of the parmesan.
2. Arrange the broccoli in a 2-quart gratin dish, and pour half the sauce over it. Arrange the chicken on top of the broccoli, and pour on remaining sauce. Top with cracker crumbs and remaining cheese. Bake for 20 minutes. Then put the dish under the broiler until the cracker crumbs are golden brown, about 1 minute.

The ingredient swaps:

• Instead of 3 tablespoons of unsalted butter, I used 3 tablespoons of light butter.
• Instead of 2 cups of chicken broth, I used 2 cups of fat free chicken broth.
• Instead of 1/2 cup of sour cream, I used 1/2 cup of fat free sour cream.
• Instead of 2 cups of grated parmesan cheese, I used 2 cups of fat free parmesan cheese.
• Instead of 1 cup of cracker crumbs, I used 1 cup of reduced fat cracker crumbs.

If you are following Weight Watchers, this recipe makes 8 servings that are 7Points Plus each.

Sour Cream Noodle Bake

Sour Cream Noodle Bake
This was easy to make and another dish my husband loved.

The ingredient swaps:

• Instead of 1.25 pounds of ground chuck, I used 1.25 pounds of ground turkey.
• Instead of 1/2 cups of sour cream, I used 1/2 cups of fat free sour cream.
• Instead of 1.25 cups of small curd cottage cheese, I used 1.25 cups of fat free cottage cheese.
• Instead of 1 cup of grated sharp cheddar cheese, I used 1 cup of fat free cottage cheese.

If you are following Weight Watchers, this dish makes 8 servings that are 5Points Plus each.

The Best Lasagna

The Best Lasagna
Lasagna is always a good for a make-ahead meal.

The ingredient swaps:

• Instead of 1.5 pounds of ground beef, I used 1.5 pounds of ground turkey.
• Instead of 1 pound of hot breakfast sausage, I used 1 pound of hot turkey breakfast sausage.
• Instead of 3 cups of lowfat cottage cheese, I used 3 cups of fat free cottage cheese.
• Instead of 1 pound of sliced mozzarella cheese, I used 4 cups of fat free mozzarella cheese.
• Instead of 1 (10 ounce) package of lasagna noodles, I used 1 (10 ounce) package of wheat lasagna noodles.
• I omitted the olive oil from the pasta water.

If you are following Weight Watchers, this makes 12 servings that are 8Points Plus each.

Chicken Noodle Casserole

Chicken Noodle Casserole
My husband ate this dish up the first time I made it! I don't like mushrooms, so I doubled up on the cream of chicken soup, but it was still delicious.

The ingredient swaps:

• Instead of 1 (10.75 ounce) can condensed cream of chicken soup, I used 98% fat free condensed cream of chicken soup. Since I didn't use the cream of mushroom, I used two cans, but you could use a 98% fat free version of cream of mushroom soup as well.
• I omitted the 1/2 cup of butter and used cooking spray instead.

If you are following Weight Watchers, this dish makes 6 servings that are 7Plus Points each.

Pasta with Butternut Parmesan Sauce

Pasta with Butternut Parmesan Sauce
This is a great dish for vegetarians or someone who loves squash (like me)!

The ingredient swaps:

• Instead of 8 ounces of bow-tie pasta, I used 8 ounces of wheat bow-tie pasta.
• I omitted the 1 tablespoon of olive oil and used cooking spray instead.
• Instead of 1/2 cup of packed, freshly grated parmesan cheese, I used fat free grated parmesan cheese.
• Instead of 1/2 cup of heavy cream, I used 1/4 cup of fat free milk and 1/4 cup of fat free evaporated milk.

To make it easier, I used frozen butternut squash instead of a fresh squash, as it was already cut and peeled.

If you are following Weight Watchers, this recipe makes four servings that are 7Points Plus each.

Cajun Chicken Pasta

Cajun Chicken Pasta
If you like spicy dishes, this one is great!

The ingredient swaps:

• Instead of 1 pound fettuccine, I used 1 pound of wheat pasta.
• I omitted the olive oil and butter and used cooking spray.
• Instead of 1 cup of heavy cream, I used 1/2 cup of fat free evaporated milk and 1/2 a cup of fat free milk.

If you are following Weight Watchers, this recipe makes six servings that are 7Points Plus.

Bow-tie 'Lasagna'

Bow-tie 'Lasagna'
This is almost like a hamburger helper, and it is a quick and easy meal to make.

The ingredient swaps:

• Instead of 1 pound ground chuck, I used 1 pound of ground turkey.
• Instead of 3 cups spaghetti sauce, I used 3 cups of light spaghetti sauce.
• Instead of 1/2 cups of mozzarella cheese, I used 1/2 cup of fat free mozzarella cheese.
• Instead of 1/2 cups of sour cream, I used 1/2 cups of fat free sour cream.

If you are following Weight Watchers, this makes 6 servings which are 9Points Plus each.

Beverly's Creamy Broccoli Chicken Recipe
This was another very easy recipe that you can throw in the crock-pot and dinner will be ready when you get home. I served it over brown rice, but you could also serve it as a soup.

The ingredient swaps:

• Instead of 2 cans of cream of broccoli soup, I used two cans of 98% fat free broccoli cheese soup.
• Instead of 1 cup of milk, I used one cup of fat free milk.

With this recipe, I also shredded the chicken and broccoli using a fork after it had been cooking for several hours. This made it easier to eat because I didn't have to use a knife to cut the chicken during dinner, and I was able to eat the leftovers as a soup.

If you are following Weight Watchers, this recipe makes roughly six servings, which are 5PointsPlus each.

Slow Cooker Chicken Stroganoff

Slow Cooker Chicken Stroganoff
This recipe was very easy to make, and the ingredient swaps were minor. I served it with some wheat pasta, and dinner was ready when I got home from work!

The ingredient swaps:

• Instead of 1/8 cup of margarine, I used 1/8 cup of light butter.
• Instead of 1 (8 ounce) package of cream cheese, I used 1 (8 ounce) package of fat free cream cheese.
• Instead of 1 (10.75 ounce) can of condensed cream of chicken soup, I used the 98% fat free condensed cream of chicken soup.

If you are following Weight Watchers, this recipe makes four servings, which are 7PointsPlus each.

Making Healthy Swaps

Light Substitutions
Here is a link to a list of basic ingredients you can substitute in recipes to make them healthier. Most of them are common sense, like using fat free or reduced fat sour cream instead of full fat sour cream. As a rule of thumb, opt for the reduced fat versions of products when cooking because you probably won't even notice much of a difference (if you notice a difference at all). I also try to use cooking spray instead of oil when I am cooking on the stove in place of oil.

You will find that not all of these substitutions will work in every recipe, and that a lot of times, it is trial and error. You also have to keep in mind that, while these recipes are definitely lighter versions, they are not calorie free so you should be mindful of portions.

I am going to share recipes and swaps that I have tried personally and had success with. Please feel free to comment and/or make suggestions of your own. Happy Eating!

Introduction

In the past year I have lost over 50 pounds, through a combination of following the Weight Watchers' plan, and getting an overall better sense of food portions and how to make healthier choices. It wasn't easy at first. Sure, following the plan was easy enough, but I found myself eating the same things over and over again simply because I only had a handful of Weight Watchers recipes that I liked, and quite frankly, I was lazy.

You can only eat the same foods for so long before getting bored and wanting to quit. I had never really been a big cook, but I started looking through websites like allrecipes.com and eatbetteramerica.com for recipes that sounded good. Most of the recipes from Eat Better America were point-friendly (for those of you who aren't familiar with Weight Watchers, all foods are given a points value, and you are given a daily and weekly balance of points to use when selecting foods to eat), but All Recipes were usually calorie and fat-laden. However, as I started looking at the ingredients for each recipe, I started making mental notes of ingredients that I could swap to make the dish more point-friendly, or in a sense, healthier.

Next I started cooking these recipes using the swapped ingredients instead of the ingredients that had been called for. Surprisingly enough, most of them came out pretty good! I started looking for more recipes, and came across sites like Pioneer Woman and Tasty Kitchen. I continued making the recipes with my healthy swaps, and now I have a whole binder full of recipes with my notes on how to make them healthier.

I know from personal experience that weight loss can be a struggle, especially when you feel like you can't eat what you want, but you can (in moderation). On this blog, I am going to share some of the recipes that I have found, along with the swaps I have made, so that other people can enjoy great food in a healthier way. I am also going to share a few of my own recipes that I have created through experimenting.
Hope you enjoy them!