weekly 26TH APRIL, 2015 WEEK 17 I feel like I was wasting my life before. Now I make the most of every second. Brooke Wilson, member GLORIOUS GREENS Have a gloriously green day with these powerhouse vegies 1
feature GLORIOUS GREENS This week we re talking about one of our favourite green things vegetables! Here are some of the nutritional standouts and helpful tips on how to add these green miracles to your meals. Kale THE BENEFITS Greens like kale are taking over as the new veg on the garden block. Part of the Brassica family, along with other heroes like broccoli, brussels sprouts and cabbage, kale is rich in sulphur-containing phytonutrients with anti-cancer properties. Like other green and leafy vegetables, it s also a great source of the B vitamin folate, which is vital for energy metabolism and a healthy pregnancy. Plus kale is perfect for your peepers it s rich in the eye-health-promoting lutein and zeaxanthin compounds. TRY THIS: Serve washed kale leaves as oven-crisped chips spray lightly with olive oil and crisp in a hot oven for 5-10 minutes. Blend kale into a green smoothie with fruit and almonds or reduced-fat milk. Mix kale leaves into a sensational summer salad along with another hero freshly cut baby spinach leaves, available in a handy 150g pack. Whip up a kale pesto with English spinach, pine nuts, olive oil and parmesan cheese. Baby spinach leaves THE BENEFITS Spinach has made a comeback of late, with the baby variety being a popular smoothie ingredient and for good reason! Thanks to Popeye, spinach has long been renowned for its iron content, which in reality is very hard to absorb. But what you can get is vitamins C and E, beta carotene (converts to vitamin A), niacin (vitamin B3), folate, vitamin B6, plus magnesium and potassium. It s also rich in an antioxidant called lutein, which is great for eye health. But you don t have to be a green smoothie fan to reap the benefits there are so many ways to enjoy baby spinach TRY THIS: Add it to an omelette along with mushroom and ham. Add to the pan and wilt before adding the egg mixture. Have it as a side with your morning bacon and eggs it can be served raw or slightly wilted with a little oil. Use it as the hero of a salad. It goes very well with roast pumpkin, feta and cherry tomatoes yum! 2
Broccoli THE BENEFITS Broccoli is a vegetable that can divide households especially where there are children involved. People either love it or hate it, but there are big reasons for adding broccoli to your daily vegetable roll call. It sits top of the class for its content of many nutrients, including iron (for healthy blood cells), potassium (for sodium balance) and vitamin C (to assist immune function). TRY THIS: Stir-fry florets with garlic, salt and pepper in a little olive oil. Sprinkle with flaked almonds for a yummy nutty taste. Steam and serve as a side dish with any main meal. Stir-fry it with chicken and serve with brown rice you can add any flavours you like and the leafy heads will absorb it. Snowpea sprouts THE BENEFITS Snowpea sprouts are the young shoots of the snowpea plant. They are often used as a garnish but they can be so much more. Snowpea sprouts are a great source of vitamins C and A, and also folic acid. Sprouts tend to have higher nutrient levels than the mature plant, so you can get more bang for your buck. You ll find packaged brands, like Parilla, in the fresh food aisles. TRY THIS: Make a side dish for an Asian main stir-fry the sprouts with garlic, fresh chilli and a splash of sesame oil. Add to your usual green salad for extra crunch and a new flavour. Add as a vegetable to rice paper rolls they re the perfect shape and size, and go really well with chicken and avocado. Your seasonal guide: Vegetables APRIL MAY ASIAN GREENS BEANS BROCCOLI BRUSSELS SPROUTS CABBAGE CAPSICUMS CAULIFLOWER CHOKO ESCHALLOTS FENNEL LEEKS MUSHROOMS CHESTNUTS OKRA POTATOES PUMPKIN SILVERBEET SPINACH TURNIPS WITLOF ASIAN GREENS BROCCOLI BRUSSELS SPROUTS CABBAGE CARROTS CAULIFLOWER CELERIAC CELERY CHESTNUTS FENNEL GINGER LEEKS MUSHROOMS OKRA PARSNIPS SILVERBEET SPINACH SWEET POTATO TURNIPS 3
news bites the latest research & TIPS don T have time to get to the greengrocer? Frozen vegetables can last up to one year, so it s no sweat to keep all the ingredients necessary for an instant, colourful stir-fry in your freezer. You can also use them to make a quick vegetable soup, like minestrone. smoothies rule Have you caught on to the green smoothie craze yet? This year is shaping up as an even bigger one for green-coloured wholefoods foods like kale, spinach, avocado and kiwifruit. But keep in mind that even though they are full of healthy ingredients, smoothies can still be high in ProPoints values. Treat a green smoothie as a substantial snack or brekkie-on-the-go and track the ProPoints values carefully. EXPLORE YOUR LOVE FOR THE GREAT OUTDOORS Autumn is a great time to get outside and take in some greenery in the cooler, consistent weather. Try to implement bush walks, hikes or trail runs into your training, or for a shorter, sharper option complete an interval-training session down at your local park. Training outside surrounded by nature will give you sensations of wellbeing to reinforce the lifestyle behaviours that can result in long-term weight loss. GOOD NEWS FOODS Filling & Healthy foods are the ultimate choices when it comes to feeling satisfied for longer while you re losing weight. That s because they re lower in energy density, which allows you to eat more for fewer ProPoints values. Filling & Healthy foods include delicious greens and other fruit and veg you might like to add to your next meal. 4
PROFILE brooke wilson Although Brooke grew up in a small seaside town, going to the beach was a rare occurrence. Now, having lost 44kg, ocean swims and buying bikinis are two of her favourite things. LOST 44kg IN 3 YEARS During my last year of school I was so focused on studying I forgot to look after myself, and my weight crept up. I live in a coastal town and all my friends are slim and enjoy going to the beach I hated looking different from everyone else. Mum took me shopping for my Year 12 formal and the only dress that would fit was from an older women s shop it was a size 22. I couldn t believe things had gotten to that point and I couldn t stop crying. My formal was awful. We had professional photos taken and I was the only one who didn t buy any. Starting Weight Watchers was a total lifestyle overhaul for me. I had been drinking two litres of soft drink every day and I cut back to one can a week. I never used to eat fruit and vegetables and now I eat heaps, with a small amount of grilled chicken or beef for lunch or dinner. I lost the first 23kg purely through changing what I ate and drank. Then I signed up for CrossFit and started going four times a week. That helped me tone up and lose the next 21kg. I live 200 metres from the sea, but I could count on one hand the number of times I went to the beach previously. Now I love before being at the beach. I got a dog recently and we go swimming in the ocean all the time. I m really happy with my weight now it s been lovely to be able to buy new swimmers and clothes. I m currently a size 12 and the selection is so much better. My family, friends and boyfriend have all been hugely supportive. Losing a large amount of weight is strange. It s confusing at the start because people keep telling you how different you look, yet you feel the same. I m glad I lost the weight over a long period of time because it s a big emotional and mental adjustment to make. I feel like a completely different person these days. I have lots of plans and am ready to start my life. It s very exciting! I feel like I was wasting my life before. Now I make the most of every second and I m really happy and proud of myself. 5
RECIPE NEED IDEAS FOR THE LEFTOVERS? GRAB A COPY OF OUR DOUBLE-UP UP DINNERS COOKBOOKOK seafood stew ProPoints VALUES PER SERVE SERVES: 4 PREP: 40 MINS COOK: 35 MINS 2 tbs olive oil 28 (1.2kg) medium green king prawns, peeled, deveined, tails intact, shells reserved 2 tbs tomato paste ⅓ cup (80ml) dry white wine 2 cups (500ml) fish stock 1 brown onion, finely chopped 1 garlic clove, crushed 1 leek, thinly sliced 1 fennel bulb, thinly sliced 3 fresh thyme sprigs, plus extra to serve Large pinch saffron threads 400g can crushed tomatoes 1kg fresh vongole (baby clams) 1 x 325g uncooked blue swimmer crab, cut into 8 pieces 600g skinless firm white fish fillets, cut into 3cm pieces (see tip) 1 x 150g small baguette, thickly sliced Heat half the oil in a large saucepan over 1 medium-high heat. Cook prawn shells for 5 mins until fragrant and light golden. Add tomato paste, wine, stock and 2 cups (500ml) Filling & Healthy foods are marked with a green triangle. These foods help fill you up and keep you healthy. water and bring to the boil. Reduce heat and simmer, covered, for 10 mins. Strain prawn mixture through a fine sieve. Discard solids. Set prawn stock aside until required. Heat remaining oil in same cleaned pan 2 over medium heat. Cook onion, garlic, leek and fennel, stirring, for 10 mins or until softened. Add prawn stock, thyme, saffron and tomatoes and bring to the boil. Meanwhile, cook vongole, covered, 3 in a large saucepan of boiling salted water for 4 5 mins or until vongole have opened (discard any that do not open). Place 3 vongole each in 4 serving bowls. Reserve remaining vongole see note. Add crab, fish and prawns to tomato 4 mixture. Simmer, covered, for 5 7 mins or until seafood is just cooked through. Reserve 16 prawns, half the fish 5 and 2 cups sauce see note. Serve stew with baguette. NOTE: Store reserved vongole, prawns, fish and sauce in airtight containers in the fridge for up to 1 day to be used in another meal. SERVE WITH: 0 ProPoints value steamed broccolini and yellow patty pan squash. 6
Try me! PRODUCT OF THE WEEK THAI CHICKEN CURRY At only 9 ProPoints values per serve and 97% fat free, the Weight Watchers Thai Chicken Curry is a great option that s rich in protein, quick and portion-controlled for those days when you re just too busy to cook! With tender pieces of chicken and vegies in an authentic curry sauce and served with jasmine rice, it s a winner to have in the freezer on standby. this week s action... What is one green vegetable you could try or add to your meals this week? How and when would you use it? Write it below. NEXT WEEK Find lunch a tricky meal to stay on track with? We ll look at how to lunch like a slimming pro. Have an idea for a feature or just have some feedback about the Weeklies? We want to hear from you! Contact us at: weekly@weightwatchers.com.au 7