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Meal Prep: Freezer Smoothie Packs

Rachel — Sat, 29 Jun 2019 15:04:31 +0000

Summer is here which means I’m wanting to spend time outside as much as possible. More time outside = less time in the kitchen. I’ve been looking for ways to step up my food prep game and after reading about the FoodSaver®, I knew this little machine could be a game changer! If you’ve never played around with vacuum sealing in the kitchen then you better buckle up, because I’m about to blow your mind. The FoodSaver® has ALL KINDS of great uses, which we’ll talk about in a minute, plus I’m going to show you one of my favorite ways to use it in: DIY Smoothie Packs.

Let’s do a quick rundown of this fun little gadget, shall we? The FoodSaver® FM2000 Vacuum Sealing System is a compact appliance that is simple to use and will prolong the life and quality of your food – it keeps food fresh up to 5x longer! Plus, it’s a great tool to use for meal prep because you can cook one time in bulk and divide it into multiple portions for future use – and it’ll be just as fresh each time! This not only saves you a TON of time, but it’ll save your wallet too! Buying in bulk is always cheaper and you’ll have so much less food going to waste.

Great uses for the FoodSaver®

Buy items like meat once a month when they are on sale – portion into vacuum seal bags and freeze until ready to use
Package leftovers into single serve meals for later. Having a freezer stocked with single serve meals is a lifesaver on busy nights! Reheat it in the microwave right in the bag.
Reseal snack bags, such as potato chips, to keep your snacks fresh for longer!
Keep unused portions of ingredients fresh for future use. You know those times when you only need half of an ingredient and have no plans to use it again in the near future? Seal it up and never worry about wasted money on half used ingredients again!
Non-Food sealing: FoodSavers® aren’t just for food! Get creative with uses. Sealing up a bag of toiletries when you travel is a great way to prevent messy leaks in your suitcase.

Other great FoodSaver® features:

Bags and rolls are recyclable
Bags are resealable – simply cut off the existing seal, make sure the top of the bag is clean, and then reseal!
FoodSaver® makes a TON of great accessories such as canisters for pantry items, marinade containers, sealable lids for mason jars, bottle stoppers, deli containers, etc. Each FoodSaver® comes with an accessory hose to use with these items.

Smoothie Packs with the FoodSaver®

Now that we’ve established how awesome the the FoodSaver® is, let’s talk about one of my FAVORITE ways to use it – smoothie packs! I love smoothies in the summer but I do not love having to pull a bunch of ingredients out of the freezer, fridge, and pantry each time I want to make one. I load mine up with protein powder and other boosters so I’ve got a lot of ingredients to get out. With FoodSaver®, I can put all of my ingredients into a single-serve bag and then just pop one out of the freezer when I’m ready. I just need to add my liquid and blend away! HUGE time saver.

I shop for my fruit when it’s on sale and then spend a few minutes assembling my bags. Once they’re full I vacuum seal the tops and in a just a few minutes, I have enough smoothie packs to last for weeks!

Here’s the basic formula I use for my smoothie packs:

1 cup frozen fruit
1 cup greens (spinach or kale)
1 scoop protein powder
Additional smoothie boosters (I’m currently using organic acai berry powder and an organic energy blend made with beets and cacoa)
1 cup liquid added when ready to blend (I use unsweetened almond milk)

That’s it! I love having these smoothie packs on hand for easy breakfasts and whenever I’m in the mood for something refreshing. They’ll keep in the freezer for months with no worries of freezer burn.

Today I prepped my two favorite combos:

Mixed berry + Kale
Tropical Fruit (mango, pineapple, banana) + Spinach

If you want to check out FoodSaver® for yourself visit their website – your fridge and your budget will thank you and you’ll constantly be thinking up of news ways to use it! FoodSaver® is the #1 best selling vacuum sealing brand + all of their products come with a 5 year limited warranty and are ETL Safety Certified.

This post is sponsored by FoodSaver®. All comments, opinions, and recipe are my own.

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Hard Seltzers with Frozen Fruit Ice Cubes

Rachel — Mon, 24 Jun 2019 23:30:50 +0000

Things I am on board with this summer: sun, warmth, and fruity drinks. I’ll say it – the amount of drinks I consume definitely increases in the summertime which is why I am always on the lookout for a more healthful alternative. Standing in the aisle of my local grocery, White Claws® Hard Seltzers variety pack caught my eye. Their drinks are made using a blend of seltzer water, a gluten free alcohol base, and a hint of fruit flavor. Umm… sounds good to me! I served the seltzers over some fun fruit-filled ice cubes for a perfectly refreshing summer drink that doesn’t break the calorie bank.

Seriously, y’all, how fun are these drinks?! Frozen fruit ice cubes are simple to make – you can use whatever fruit you already have on hand and it will instantly turn your drink into a festive summery beverage. I made a mixture of ice cubes to pair with my White Claw variety pack. The pack comes with Black Cherry, Natural Lime, Raspberry and Ruby Grapefruit.

The best part about these fruit flavored seltzers? Each one is 100 calories, 4 WW SmartPoints (for both the Blue and Green WW plan), 2 g of carbs, gluten free, and I love that the ingredients list is super short. They are light, crisp, and just slightly sweet – they don’t make you feel weighed down when you’re sipping away in the sun!

How To Make Fruit Ice Cubes

You’re absolutely going to want to make these fun ice cubes – aren’t they gorgeous?! The best part: they’re insanely simple to make and will mostly definitely impress your friends.

You need three things for the recipe: ice cube trays (I prefer silicon), filtered water, and fruit. You can use whatever fruit you already have hanging out in the fridge. These are actually great to prep at the end of the week because you can use up fruit that didn’t get eaten!

To make the fruity ice cubes just wash and chop the fruit in small enough pieces to fit in the ice tray. Fill each mold with fruit and then add enough water to fill the mold about 2/3 of the way full. Place in the freezer until the water has frozen.

I like to mix and match my fruit and today I used:

strawberries
blueberries
lime
mint
raspberries

I love they way they turned out – time to serve!

Fill a glass with your beautiful, fruit-filled ice cubes and top it off with a White Claw Hard Seltzer for the most perfect, refreshing summer beverage. Enjoy!

Click here to locate White Claw near you!

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. The following content is intended for readers who are 21 or older. #SipOnSummer #CollectiveBias

Hard Seltzers with Frozen Fruit Ice Cubes

Prep time

5 mins

Total time

5 mins

Author: Rachel's Healthy Plate

Ingredients

White Claw Hard Seltzers
Ice Cube Trays
Fresh Fruit, your choice
Fresh Mint, optional
filtered water

Instructions

Wash fruit and cut into pieces that are small enough to fit into an ice cube tray.
Fill ice cube trays with cut fruit and mint.
Pour water into trays so that each mold is ⅔ full.
Freeze until ice cubes are hard.
To serve: Fill a glass with fruit ice cubes and top with a White Claw Hard Seltzer. Enjoy!

Notes

Fruit Ice Cubes: 0 WW SmartPoints
Each 12oz White Claw Hard Seltzer: 4 WW SmartPoints on both the Blue and Green WW plans

Nutrition Information

Serving size: 12 oz fruit flavored White Claw Hard Seltzer | Calories: 100 Fat: 0 Saturated fat: 0 Carbohydrates: 2 Sugar: 2 Fiber: 0 Protein: 0

I am so excited you are making one of my recipes and I would love to see how it turns out! Make sure to share it on Instagram and tag me @rachelshealthyplate and use #rachelshealthyplate so I can see your creation!

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Blender Salsa

Rachel — Tue, 19 Feb 2019 16:58:57 +0000

Please tell me you know about the magic of blender salsa?! I remember the first time I made blender salsa years and years ago – it straight up blew my mind. I had no idea that restaurant-style salsa was so easy to make at home! I always wanted it … I just had NO CLUE. Jarred salsa always had a funny taste to me so I was never quite happy with it. Now that I have my own salsa recipe? I can’t even remember the last time I bought a jar of salsa. Seriously, ya’ll, if you haven’t made blender salsa this recipe will change your life. The best part?! It’s 0 WW SmartPoints on both the Blue and Green WW plans and just 12 calories for 1/4 cup.

Over the years I’ve perfected my blender salsa recipe and it literally takes just a couple of minutes to throw together. Need a party dish? Perfect! Need a very last minute potluck dish because you forgot? Salsa! Game day? Salsa! It’s the answer to everything. It’s also great to meal prep at the beginning of the week because you can find about a million uses for it. It’s great over eggs for breakfast or served with a taco salad for lunch. I love making a quick batch of Airfryer Tortilla Chips and having some as an afternoon snack (also great with Nabisco Corn Thins if you don’t want to make your own chips – 41 corn thins are 3 SmartPoints!). You can make salsa chicken in the crock-pot, throw it on tacos, fajitas… like I said: A MILLION USES.

The ingredients list is pretty short – here’s what we’ll need: 2 cans of Rotel, 1 clove garlic, 1 jalapeno, 1 lime, fresh cilantro, cumin, and salt. My recipe is onion-free because I’m not a huge fan of raw onion in salsa (I find it overpowering) BUT if onion is your jam, feel free to throw in 1/4 of a small onion too. To make the salsa everything gets throw in the blender – the end. I like to let mine sit for an hour or so if I have enough will power not to dig straight in – the garlic, jalapeno, and cumin need a little time to do their thing.

One batch of my Blender Salsa makes about 3 cups and will last 4-5 days in the fridge. The entire batch is 0 WW SmartPoints on both the Blue and Green WW plans or 1/4 cup serving is 12 calories. Use for evvverything but be sure to give it a try with Airfryer Tortilla Chips! #lifechanging

Blender Salsa

Prep time

5 mins

Total time

5 mins

Author: Rachel's Healthy Plate

Serves: 12¼c servings

Ingredients

2 10oz cans Rotel (diced tomatoes with green chilies)
1 clove fresh garlic
½ - 1 jalapeno pepper, seeded (depending on how spicy you like it. You can also leave the seeds in for extra hot!)
¼ tsp cumin
¼ tsp salt
1 lime, juiced
handful of cilantro, to taste

Instructions

Drain the juice from both cans of tomatoes into the blender and add about ⅓ of a can of tomatoes. Add in the garlic and jalapeno. Blend well. (I don't like large chunks of garlic or jalapeno so this will get everything finely chopped).
Add the rest of the tomatoes, the cumin, salt, lime juice, and cilantro and pulse until everything is well blended but still slightly chunky.
Store in fridge and allow to sit at least one hour before digging in. Enjoy!

Notes

The entire batch of Blender Salsa is 0 WW SmartPoints on both the Blue and Green WW plans- use as desired!

Note: If you like fresh onion in your salsa feel free to add in ~1/4 small onion. I'd do this after the jalapeno and garlic, and pulse until the onion is chopped. Then continue with the rest of the ingredients.

Salsa will keep fresh in the fridge for 4-5 days.

Recipe makes approximately 3 cups of salsa. Nutritional info below is for 1/12 of the recipes, ~1/4 cup.

Nutritional information is calculated with MyFitnessPal and may vary based on brands used. Smart Points information is calculated with the Weight Watchers app and may also vary based on brands used.

Nutrition Information

Serving size: 1/12 of the recipe | ~ ¼ c salsa | Calories: 12 Fat: 0 Carbohydrates: 3 Sugar: 1 Fiber: 0 Protein: 0

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My Favorite WW Essentials, Tips, & Tricks

Rachel — Fri, 01 Feb 2019 00:11:56 +0000

As you guys already know, I am an avid WWer – I’ve been following the plan for years and have lost a total of 60 pounds! I began way back in the day on the Weight Watchers Points Plus program and I’ve seen the company switch to SmartPoints, Freestyle, and most recently, go through a total re-branding to become the most well-rounded program to date. The updated WW program focuses on overall health and wellness as opposed to just weight loss, and it is amazing! As you can imagine, I’ve picked up a few tips and tricks over the years and I’ve discovered tons of WW-friendly products that have become staples in my home. Since so many people join WW at the beginning of the year, I thought it would be helpful to share some of these things! It’s also one of the most frequent questions I receive messages about over on Instagram. Let’s get right into it, shall we?!

Tips For Newbies:

Keep things ASAP (As Simple As Possible) in the beginning. You’ll get A LOT of info in the first few weeks of the program so it’s important not to overwhelm yourself while you are just getting your feet wet. If you need to live off of canned soup and frozen veggies for the first couple of weeks, that a-okay. Do whatever it takes to make sure you stay on plan while you are learning the ropes. When I first started the program I only worried about food for the first month or so. After I got the hang of the points, I started working on incorporating exercise. Whatever works for you and your lifestyle, do it. Don’t try to overhaul everything in one week.
Grab a sharpie! Scan all the products in your pantry and fridge and write the points right on it. When you’re planning meals it makes things a million times easier when you know the points at first glance. Keep doing this for new products you buy at the store too – just write the points on it as soon as you get home. After a month or so you’ll pretty much know all the points to your favorite foods!
Pre-portion your snacks or trigger foods. As soon as you get home from the store, go ahead and divide out single serve portions of your snacks for the week. Use small containers or bags and write the points on the bag. This makes things super convenient when you’re in starvation mode, making it easier to make a healthy decision vs grabbing anything out of desperation. It also makes it less likely you’ll over eat the snacks since you won’t mindlessly be grabbing a handful here and there.
Try to make one recipe each week that will freeze well and double it. Store single serve portions in the freezer for easy lunches and quick meals for those days you find yourself in a pinch. Casseroles and soups usually freeze fantastic and you all know how much I love my soup recipes!
Use online grocery ordering and pick up if it’s available in your area. I fell in LOVE with Walmart pick up this past year and use it as often as possible. Not only does it save me time and make price comparing super easy, but it stops me from buying impulse items that I don’t need. Oh! And it’s free if you spend at least $30. #score
Buy a food scale and use it as often as possible. I can’t stress this enough and for so many reasons:
- 1) You get more bang for your points on lots of things (I’m looking at you, avocado!)
- 2) You can easily measure things by using grams and removing a serving from the container which saves you from using a million measuring spoons and cups! (For example: place a jar of PB on the scale, zero it out, and remove 1 servings worth of grams…. so the scale will measure -28g, etc. Your dishwasher will thank you.)
- 3) It makes figuring out exact serving sizes sooo much easier. Whenever I make a recipe I place my storage container on the scale and zero it out. I add the food for the full recipe to get the weight in grams and then divide that total by my number of servings. Now I have an exact weight, down to the gram, of each serving. This makes things so much easier when you are having things like soups and pastas that can be hard to measure. Here’s the food scale I have (comes in several colors)!

Kitchen Must Haves:

A food scale (see above)
An air fryer – we use ours multiple times a week. It’s great for making chicken fingers, homemade nachos, veggies, you name it. I was very skeptical at first but it is hands down our most used kitchen appliance. (Here’s the one we have.)
This menu planner is my favorite and makes planning meals and grocery lists simple. Bonus points that it’s adorable! I’m on my second one and it makes a great gift too!
Small reusable containers for on the go. I buy these 1/4 cup containers at the Dollar Tree and use them to portion out salad dressing, hummus, servings of nuts, trail mix, etc. I even use them for random things like vitamins when I travel. 10 for $1!
Metal straws – I’m fully aware that this seems like a weird essential but it’s true! A few years ago I received a tumbler with a metal straw and after the first sip I was hooked – it makes your drinks so much colder and so much more enjoyable. They really help me get in all my water. I immediately bought myself a whole pack and I’ve gifted them to everyone in my family. Plus, they’re great for the environment!
A meat thermometer – I eat a lot of lean protein on WW and at first I wasn’t comfortable cooking whole pieces of meat. How do I know when it’s done without destroying it by cutting into the middle?! I bought a simple meat thermometer and it made cooking meat a breeze. Highly recommend if you’re just getting started cooking.

Favorite WW Food Staples:

Nabisco Corn Thins – you can have 41 for 3 SmartPoints. They’re a great substitute for tortilla chips and go great with chili, my favorite 0 point Southwest Chicken Soup, or dunked into some of my Creamy Avocado Sauce as a fake out for chips and guac. They kind of taste like a cross between a frito and a tortilla chip. Oh so good!
Joseph’s Pita Bread – 1 SmartPoint per pita. I love using these for sandwiches, pizzas, hummus pita pizzas, or making pita chips in my air fryer. The 2 point lavash is also good for big wraps – I love making chicken caesar wraps with them!
Jif Whips – Jif’s whipped peanut butter tastes just as great as regular peanut butter but it’s only 2 SmartPoint per tablespoon. They also have a chocolate version that is insanely dangerous. You can melt both down to drizzle on apple nachos, oatmeal, pancakes, etc.
Laughing Cow Cheese – I loooove using Laughing Cow Cheese wedges in place of mayo or sliced cheese on a sandwich. It comes in so many flavors and they’re just 1 SmartPoint each. I have so many uses for this – I make little snack plates with a wedge of cheese, a few crackers, and some grapes, I mix it into my Easy Cheesy Grits, I use it to make my 1 SmartPoint Buffalo Tuna Salad (also great with shredded chicken!), use it in omelets or with eggs, on breakfast sandwiches, on my favorite turkey, apple, and swiss sandwich…. seriously, the possibilities are endless.
Trader Joe’s Lite Shredded Mozzarella – if you live near a TJ’s you HAVE to get over there to get this cheese. You can have a little over an ounce for 1 SmartPoint and it tastes just as good as the regular stuff.
Trader Joe’s Crisps – these little crackers come in several flavors and you get a lot for the points. They are extremely tasty and go perfect with cheese snack plates and of course, my fav chicken salad plates. If you don’t have a TJ’s near you, Triscuit Thin Crisps are also a yummy cracker.
Vermont White Cheddar Mac & Cheese by Lean Cuisine – If you follow me on Instagram you already know this is one of my favorite meal hacks. Here’s a bunch of ways I bulk up this frozen meal when I’m in a hurry.
Dak’s Spices – these salt free seasoning blends are amazing and they’re great for adding a ton of flavor to dishes without adding extra ingredients that add points. They come in so many varieties it’s impossible to get bored even if you’re just using them to jazz up your chicken and veggies!
- You can get 10% off your order by using code “Rachel10” at checkout.
Two Ingredient Dough – 5 WW SmartPoints (plus points for toppings!) for a decent sized homemade pizza. The possibilities with this dough are endless… it’s a WW MUST! You can search google to find lots of yummy ideas or check out a few recipes I’ve made using the dough like my Spinach and Chicken Calzone, Rustic Tomato Pizza, Apple Hand Pies, Broccoli,Ham, and Cheese Hot Pockets, and Mini Pretzel Dogs.
Gilbert’s Craft Sausages – I love keeping these sausages on hand for quick protein. They’re super flavorful, versatile, and you simply heat and eat. I love using them for breakfast and have lots of recipes using them. Other precooked sausages are great too but these are my favorite because they’re individually wrapped which means I don’t have to hurry and finish a package as soon as I open it – so convenient! Plus they come in lots of flavors, including a couple of breakfast varieties, they’re made with great ingredients, and they’re 2-3 SmartPoints per link. #SoManyWins

Favorite WW Salty/Savory Snacks:

Cheesy, Crunchy Goodness – I always have to have something cheesy and crunchy on hand and my favorites are Simple Mills Farmhouse Cheddar Crackers (they’re made with almond flour!), Trader Joe’s Baked Cheese Crunchies, and Baby Goldfish Crackers (great when you want to eat a million of something). All three of these are a good points value.
Popchips – the cheddar sour cream popchips are my favorite substitute for regular chips. You get a pretty big serving and they come in tons of flavors. Sometimes you just need a chips and sandwich, ya know?!
Popcorn – there’s a lot of low point options out there! You can find some already popped in the chips section or buy the mini microwavable bags for around 3 SmartPoints. I love mixing in a handful of Lily’s Dark Chocolate Chips.
RX Nut Butter – hands down, my favorite nut butter. They have a ton of DELICIOUS flavors and they come in single serve pouches. One pouch is 6 SmartPoints (3 for half!) and I love eating it with an apple or banana for an afternoon snack.
Mini Pretzels – I buy mini bags of Snyder’s pretzels at the Dollar Tree that are 1 SmartPoint each. Love using these for snack plates with cheese or on top of apple nachos. I believe Utz also makes 1 SmartPoint bags during the holidays that can be found at Target.

Favorite WW Sweets:

Built Bars – Built bars are a household STAPLE I haven’t been without them since I first tried them. They are 3 WW SmartPoints, 110 calories, and 15 g of protein. It’s a protein bar unlike anything else on the market – kind of like a chocolate covered marshmallow. They satisfy my craving for sweets because it’s like eating a candy bar! My favorite flavors are coconut almond, peanut butter (this flavor is 4 points), mint brownie, orange, and vanilla. I’m not a huge fan of the raspberry or cherry because they taste like cough medicine to me…buuuuut I do know plenty of folks who like those. A mixed box is a great way to try a lot of flavors!
- If you want to give these a try you can use code “RHP2020” for 10% off your order. All orders will ship for free – woohoo!
Lily’s Dark Chocolate Chips – these dark chocolate chips are sweetened with stevia and they’re all-natural, fair trade, and vegan. You can have 13 for 0 SmartPoints, 39 for 1 point, and 66 for 2 points. I love adding them to all sorts of stuff – oatmeal, waffles, popcorn, apple nachos, ice cream sundaes, frozen banana discs, toast, etc.
Iconic Protein Shakes – I use these to make protein coffees and smoothies. They’re made with much cleaner ingredients compared to most shakes and they’re delicious for just 2 SmartPoints. I like the vanilla bean for protein coffee – just add two shots of espresso and serve over ice! The chocolate and coffee flavors are both delicious on their own!
Enlightened Ice Cream – there’s a lot of high protein ice cream on the market these days but Enlightened is my favorite. Their flavors and the texture can’t be beat. Most flavors are 2-4 SmartPoints per serving (they list the points right on the container!) and they also make yummy ice cream bars. Halo Top is a close second for me.
Alyssa’s Oatmeal Cookie Bites – I’ve been eating these for a couple of years now. Unfortunately I can’t buy them near me so I order online. They are SO good. They’re super hearty and made with good stuff – they cure my cookie cravings in a heart beat! You can have 1 cookie for 1 SmartPoint or 2 cookies for 3 points. I love having one with lunch or eating a couple for dessert. Sometimes I crumble one on top of a bowl of my Ooey Gooey Apples for a fake-out apple crumble OR I’ll throw a little bit of vanilla Halo Top between two of the cookies for an icecream sandwich. Yum yum!
Smart Sweets Gummies – These gummies live up to the hype – they are the perfect cure for your candy craving. They come in convenient single serve bags that are surprisingly large for just 3 SmartPoints. I like to keep bags of these for movie night and road trip snacks! The Sour Buddies are my favorite followed by the Original Gummy Bears, Sour Gummy Bears, and then the Sweet Fish.
- You can get free shipping on orders of 12 bags or more by using code “RachelsHP” at checkout.

I’ll be adding to this list over time as I discover new favorites! Leave a comment below and let us know your fav WW must haves – I always love learning about new things!

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Caramelized Onion & Sausage Puff Pastry Rolls

Rachel — Sun, 30 Dec 2018 21:43:19 +0000

On an appetizer scale of 1 to 10 these sausage rolls are an 11. Seriously, ya’ll, they are perfection. Smokey sausage and rich caramelized onions all wrapped up in flaky, tender pastry. They look impressive but are quite simple to make and require just a handful of ingredients! These little pastries would be perfect for a potluck, NYE appetizer, or for watching the big game. My Caramelized Onion & Sausage Puff Pastry Rolls are 4 Blue WW SmartPoints/5 Green WW SmartPoints each and 137 calories.

The hardest part about these pastries is waiting while the onions do their thing. Making caramelized onions is simple but definitely a bit time consuming. It’s worth it though – transforming raw onions into sticky, rich, heavenly, sweet goodness – it’s like magic! The good news is you can totally prep the onions well ahead of time which will make assembly a breeze.

Caramelized onions – check!

Now it’s time for the fun part. To make our sausage rolls we’re using frozen puff pastry sheets. Thaw one sheet at room temperature and lay it flat on a lightly floured surface. I like to use a cookie sheet for this part because it makes clean up easy and helps us have a guide for rolling out the dough in the proper shape. (The cookie sheet I’m using is 10 x 13 inches, for reference.) Add a tiny sprinkle of flour to the top of the dough and roll it out until you have a rectangle shape, about the same size as the cookie sheet. Next, use a pizza cutter to divide your dough in to 12 sections, like so:

Perfect! Place a spoonful of caramelized onions in the center of each piece of dough. And then top it with a piece of sausage. I am using Gilbert’s Craft Sausages Smoked Gouda Chicken Sausage – I thought the Gouda would pair well with the onions! You can check their store locator to see if you can find these sausages near you but if not, no worries, use whatever flavor sounds good! There’s a lot of sausages out there that would go well with caramelized onions. These are 3 WW SmartPoints per link so look for something comparable. We need 4 links total and we cut each link into 3 smaller pieces.

After you’ve placed onions and sausage on each piece of dough it’s time to roll them up! Brush some egg wash along the top of each piece – this will help seal the dough. Gently fold the dough over the top of the sausage, you can stretch it a little if needed. Roll the sausage over so that it meets the egg washed side and then place the sausage roll onto a new baking sheet that’s been sprayed with a little cooking spray. Repeat for all 12 pieces. The final step is to brush the tops of our sausage rolls with egg wash and give them a sprinkle of something to make them look extra fancy. I used poppy seeds but you could also use sesame seeds or even some everything bagel seasoning for a pop of flavor on top.

Into the oven they go for about 15-17 minutes. They come out when they’re golden brown and fluffy. These little guys are so delicious – I can’t wait for you try give them a try!

My Caramelized Onion & Sausage Puff Pastry Rolls recipe makes 12 servings at 4 Blue WW SmartPoints/5 Green WW SmartPoints and 137 calories each. Enjoy!

Caramelized Onion & Sausage Puff Pastry Rolls

Author: Rachel's Healthy Plate

Serves: 12 sausage rolls

Ingredients

1 sheet frozen puff pastry dough, thawed to room temp
2 small onions, quartered and sliced thin
2 tsp oil
salt
4 links Gilbert's Craft Chicken Sausages Smoked Gouda Chicken Sausage, each link cut into 3 pieces (*Or sub similar pre-cooked sausage)
1 egg, lightly beaten
sprinkle of flour
poppy seeds or sesame seeds

Instructions

In a heavy skillet (cast iron preferred) heat 2 tsp olive oil over medium heat. Add the sliced onions with a pinch of salt and saute until onions are soft. Once softened reduce heat to low/medium-low and continue to cook onions, stirring occasionally, until they are very dark brown and caramelized. It took about 25 minutes for my two onions to cook down.*TIP: If your onions seem dry and they are sticking you can add 2 tbsp of water at a time, scrap any bits that are stuck to the bottom, and continue cooking over low heat. Add water as many times as you need - it'll keep things cooking and will cook off each time. It will not change the flavor of the finished product and it eliminates the need for extra oil to be added.
Preheat oven to 400F.
Unfold the thawed puff pastry dough onto a lightly floured surface (I like to use a cookie sheet). Lightly dust the top of the dough with flour and then gently roll out out the dough into a rectangle (about 10 x 13 inches, the size of a medium cookie sheet).
Use a pizza cutter to cut the dough into 12 even rectangles (see photos in post). Place a spoonful of caramelized onions in the center of each piece and top with a piece of sausage.
Brush the egg wash along the top side of each piece of dough and then gently fold the dough over the sausage, slightly stretching if needed. Roll the dough over so that it meets the egg washed side.
Place sausage roll onto a new, lightly sprayed cookie sheet. Repeat for all remaining pieces.
Brush the top of each sausage roll with egg wash and sprinkle with poppy seeds or sesame seeds.
Bake for 15-17 minutes, until the dough is golden brown and flaky. (Keep an eye on the bottoms so they don't burn). Serve warm and fresh! .

Notes

Makes 12 Caramelized Onion & Sausage Puff Pastry Rolls at 4 Blue WW SmartPoints and 5 Green WW SmartPoints each.

*The chicken sausage I use is 3 WW SmartPoints per link. If you substitute a different brand this may change the points so you might need to recalculate.

Nutritional information is calculated with MyFitnessPal and may vary based on brands used. Smart Points information is calculated with the Weight Watchers app and may also vary based on brands used.

Nutrition Information

Serving size: 1 sausage roll | Calories: 137 Fat: 9 Saturated fat: 4 Carbohydrates: 10 Sugar: 1 Fiber: 1 Protein: 6

I am so excited you are making one of my recipes and I would love to see how it turns out! Make sure to share it on Instagram and tag me @rachelshealtyplate and use #rachelshealthyplate so I can see your creation!

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Cranberry Bliss Sugar Cookies

Rachel — Wed, 19 Dec 2018 00:23:10 +0000

Oh boy, do I have a fun recipe for you! This cookie is the PERFECT cookie to add to your holiday baking list. I know that’s a bold claim but ya gotta trust me here. Why are they perfect you may be wondering? Well, for starters they’re insanely easy to make – they start with a base of premade dough but no one will ever know after we add our delicious frosting and toppings. An impressive cookie that’s less work? Okay, sign me up! They’re also crazy good – a soft sugar cookie topped with fluffy cream cheese frosting with a hint of orange, chewy cranberries, and a drizzle of white chocolate. Yes, please! Plus just look at how gorgeous and festive they are! Like I said, put them on your holiday baking list ASAP… you’ll thank me later! Each cookie is 7 WW SmartPoints on both the Blue and Green WW plan & 166 calories.

When I was testing this recipe my husband, Tony, came home and found a plate of cookies sitting on the counter. He’s normally not one to go for desserts with “unique flavors” (aka anything not chocolate or vanilla) but he popped one in his mouth…. and then another….. and another. That’s when I knew these were a winner. He quickly mumbled, “Oh my god these are the best cookies I’ve ever had…these are insane!” If it gets Tony’s seal of approval you can bet that eeeevvvveryone will like it. #PickyEater #TonyApproved

Make these cookies for your family, friends, neighbors, coworkers, and anyone else you can think of. And then be prepared to hand over the recipe because they’re going to want it! While these are perfect for the holidays they’re a great seasonal dessert to make all fall and winter long! Cranberry and orange is a classic combo so don’t be tempted to leave out the orange zest- it adds the perfect touch to make the cream cheese frosting extra tasty.

Inspired by Starbucks Cranberry Bliss Bars, my Cranberry Bliss Sugar Cookie recipe makes 16 cookies at 7 WW SmartPoints each & 166 calories (see recipe points about points info) – enjoy!

Cranberry Bliss Sugar Cookies

Prep time

5 mins

Cook time

15 mins

Total time

20 mins

Author: Rachel's Healthy Plate

Serves: 16 cookies

Ingredients

1 16oz roll of premade refrigerated sugar cookie dough (makes 16 cookies)
4 oz ⅓ less fat cream cheese, room temperature
¼ c powdered sugar
½ tsp orange zest
½ tsp vanilla extract
⅓ c reduced sugar dried cranberries, roughly chopped (if needed, you can sub ¼ c regular dried cranberries w/o altering points value)
¼ c white chocolate chips

Instructions

Divide sugar cookie dough into 16 cookies and bake as directed on the package. Allow to cool.
In a small bowl stir together the cream cheese, powdered sugar, vanilla, and orange zest. Stir until smooth, creamy, and well combined.
Frost the top of each cookie with the cream cheese frosting. You should have enough to use 1½ tsp of frosting per cookie.
Sprinkle the top of the cookies with the chopped cranberries.
Place white chocolate chips in a small bowl and microwave for 20-30 seconds. Stir and continue to microwave in 15 second intervals, stirring in between, until the chocolate is melted and smooth.
Drizzle the tops of the cookies with the melted white chocolate and allow to sit until chocolate has hardened. (Place in fridge for a few minutes if you are in a hurry!) Enjoy - store leftovers in the fridge due to the cream cheese frosting.

Notes

Makes 16 Cranberry Bliss Sugar Cookies at 7 WW SmartPoints for both the Blue and Green WW plans.

Points Info: 1 cookie (5 points) + frosting and toppings (2 points) = 7 points

To save a point you can divide the cookie dough into 19 cookies instead of 16. This will make each cookie 4 points instead of 5 points. You should still have enough frosting for the extra cookies.

Nutritional info below is for the recipe divided into 16 cookies.

Nutritional information is calculated with MyFitnessPal and may vary based on brands used. Smart Points information is calculated with the Weight Watchers app and may also vary based on brands used.

Nutrition Information

Serving size: 1 cookie Calories: 166 Fat: 7 Saturated fat: 3 Carbohydrates: 24 Sugar: 16 Fiber: 1 Protein: 1

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Lemon Cream Sauce

Rachel — Fri, 14 Dec 2018 22:26:47 +0000

Welcome to #FriendFriday where each week I’ll be sharing a delicious recipe from one of my Instagram friends! I find so much inspiration and friendship in the Instagram community so I’m looking forward to sharing some of that here with you. I’m excited for you to get to know some of my friends, I know you will find them as motivational as I do! Be sure to find them on Instagram so you can follow their journey and find more of their delicious meal ideas!

Today you are meeting Harley from @mataharley. Harley is a huge source of meal inspiration for me! She shows us that even the fanciest meals can be simple and healthy. She’s one of my favorite accounts to follow for beautiful food photography too – take a look, her photos are stunning!

Hi, Harley, tell us about yourself!

Hey there! I’m Harley, aka @mataharley on Instagram. I joined IG a few years ago at the suggestion of a friend who thought it was the perfect outlet for me to share my passion for cooking and creativity, it had the added bonus of being a way to keep myself accountable on my weight loss journey. I never anticipated how fulfilling it would become or that I would make some great friends though it!

Professionally, I’ve applied my creativity to a variety of things… starting out in graphic design for TV, shifting to event production at Vogue; designing handbags, style consulting/personal shopping; baking couture cupcakes; meal prep catering; jewelry consulting, and most recently I’ve added recipe development to the list… I developed a love for cooking, baking, and entertaining at an early age; by the time I was in my late teens, I was throwing elaborate sit-down dinner parties for 10 when my parents were out of town! I’ve always gravitated towards a little bit of fancy and think that often carries over to my style of cooking. It is my belief that a meal can feel decadent and indulgent, and by being thoughtful and creative it can still be healthy; which is why I regularly use the hashtag #EatWellEatSmart.

What motivated you to change your lifestyle?

Honestly, vanity. Even though I thought I needed to lose weight when I was younger, I didn’t really. I started to gain weight in my late 20s, early 30s when I turned to food for comfort. And as any emotional eater can attest, it becomes a vicious cycle of feeling bad and eating, and then feeling bad about eating, so you eat some more! Luckily I’ve never had any health related issues to my weight gain, but it has definitely mentally held me back from being my best self. Three years ago I was at a particularly stressful point in my life and decided if I wanted things to change I had to change. I joined WW that day.

What are your favorite foods to cook?

I need a lot of variety to keep me engaged in my weight loss journey. I really love Mediterranean and Middle Eastern flavors so I often try to incorporate them into my cooking. I try to keep my ingredients clean and seasonal, and always opt for a little bit of the real thing over “skinny” substitutes.

What is one piece of advice you’d give someone just starting out on a health journey?

Be kind to yourself. Don’t deprive yourself of the foods you really love; try to find a way to balance them out with thoughtful choices. Don’t be afraid of trying new foods or activities; change is part of the process.

Tell us about the recipe you are sharing today!

People often think my recipes are fancy or complicated, but they are in fact deceivingly simple; today’s recipe is a perfect example. The magic of this dish is the sauce! 3 ingredients- lemon juice, low sodium soy sauce and fat free plain Greek yogurt (and pepper! Do you count pepper as an ingredient? Ok, and a teeny bit of butter.) I originally made this dinner with chicken and mushrooms; I think the flavor works really well with seafood too. I made a variation of the original dish with shrimp and broccoli over pasta. Seriously, the sauce is so good you will want to lick the plate!

Harley’s Lemon Cream Sauce recipe makes 3 servings at 2 Blue WW SmartPoints or 3 Green WW SmartPoints each or 52 calories. Let us know your favorite way to use her sauce! Be sure to follow her on Instagram at @mataharley to see all of her amazing recipes!

Lemon Cream Sauce

Author: Harley, @mataharley

Serves: 3 servings

Ingredients

⅓ c lemon juice
⅓ c low sodium soy sauce
¼ c plain fat free Greek yogurt
pepper, to taste
½ tbsp butter

Instructions

Mix lemon juice and soy sauce. Pour into a saute pan and heat over medium heat for a few minutes.
Add Greek yogurt and butter and whisk until smooth.
Continue to heat for another few minutes, add pepper to taste; adjust to your palate.

Notes

Makes 3 servings of Lemon Cream Sauce at 2 Blue WW SmartPoints or 3 Green WW SmartPoints each.

Serving Suggestion: You can saute chicken in the sauce, pour it over vegetables, seafood, pasta, or rice. It's good on almost everything!

*If calories aren't a concern, I would use cream in place of the yogurt.

Nutritional information is calculated with MyFitnessPal and may vary based on brands used. Smart Points information is calculated with the Weight Watchers app and may also vary based on brands used.

Nutrition Information

Serving size: ⅓ of the recipe | Calories: 52 Fat: 2 Saturated fat: 1 Carbohydrates: 5 Sugar: 1 Fiber: 0 Protein: 4

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Cinnamon Spiced Sweet Potato Wedges

Rachel — Thu, 22 Nov 2018 00:27:52 +0000

I literally could not wait to get online and share this simple recipe with you all! I always love roasted sweet potatoes but combine sweet potatoes and cinnamon?! One of my all time favorite flavor combos! Sweet toasty potatoes paired with warm cinnamon is a total match made in heaven. Obviously these are great on their own but if you want an out of this world combo you’ve got to pair them with a side of my Zero Point Apple Butter for dipping! These make a great snack and a perfect side dish to just about any meal. One serving of my Cinnamon Spiced Sweet Potato Wedges is 5 Blue WW SmartPoints or 6 Green WW SmartPoints.

I know a lot of people like to bake things on foil or parchment paper for easy cleanup but when it comes to roasted veggies I’m a firm believer that you have to let things roast directly on the sheet pan. The veggies really need to sizzle on the hot metal pan to get the perfect texture and yummy brown edges. It’s the key to stellar roasted veggies vs just mediocre ones.

For this recipe we just need 20 oz of raw sweet potatoes, some olive oil, ground cinnamon, and salt. When choosing sweet potatoes I try to find small ones that are about 5 oz each. This day I only had 2 large potatoes so I just made sure to cut them into wedges that were about 3 inches long. We toss the sweet potatoes with olive oil, cinnamon, and salt, and then let them roast in a hot oven for about 25 minutes or so until the potatoes are perfectly cooked. The outside should be brown and crispy while the inside is nice and tender and sweet. You can tell they are done because the outside will start to get wrinkly and crisp.

Serve the potatoes however you’d like but I really, reeaaaallly recommend dunking them into a side of my Zero Point Apple Butter.

The recipe makes 4 servings of Cinnamon Spiced Sweet Potato Wedges at 5 Blue WW SmartPoints or 6 Green WW SmartPoints each- enjoy!

Cinnamon Spiced Sweet Potato Wedges

Prep time

5 mins

Cook time

25 mins

Total time

30 mins

Author: Rachel's Healthy Plate

Serves: 4 servings

Ingredients

20 oz raw sweet potatoes, cut into 3 inch long wedges
4 tsp olive oil
1 tsp ground cinnamon
Pinch of salt
Apple butter for serving, if desired (linked above)

Instructions

Preheat oven to 450F.
Cut sweet potatoes in wedge shapes that are about 3 inches long and ½ inch thick.
Toss wedges with olive oil, cinnamon, and a large pinch of salt.
Once sweet potatoes are well coated with the oil and cinnamon spread them on a large baking sheet (or two, if needed), making sure they are laying flat and not overlapping.
Bake for 15 minutes and then flip the potatoes over.
Bake for another 10-15 minutes until the outside is brown and crisp. Remove from oven and let cool about 3-4 minutes on the baking sheet before serving, as they will continue to get crisper. Serve with apple butter, if desired.

Notes

Makes 4 servings of Cinnamon Roasted Sweet Potato Wedges at 5 Blue WW SmartPoints or 6 Green WW SmartPoints.

Points info per serving: 5 oz raw sweet potato (4sp), 1 tsp olive oil (1sp) = 5 sp per serving.

Nutritional info provided does not include apple butter.

Nutritional information is calculated with MyFitnessPal and may vary based on brands used. Smart Points information is calculated with the Weight Watchers app and may also vary based on brands used.

Nutrition Information

Serving size: ¼ of the potato wedges | Calories: 163 Fat: 5 Saturated fat: 1 Carbohydrates: 29 Sugar: 6 Fiber: 5 Protein: 2

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Creamy Greek Yogurt Caesar Dressing

Rachel — Fri, 26 Oct 2018 22:13:02 +0000

Today you are meeting Alison who has one of the most magical Instagram accounts I’ve ever seen – from her delicious recipes to her amazing travel photos, you don’t want to miss out on following her! You can follow her on Instagram at @runningwithfrosting and you can check out more on her brand new blog, Running With Frosting!

Hi, Alison, tell us about yourself!

Hi guys! My name is Alison and I’m so excited to introduce myself to you today! Thanks Rachel!! I’m a Los Angeles native, just turned 30 a few weeks ago, got married in June of this year and have been on my weight loss journey for a little over two and a half years. I started my Instagram, @runningwithfrosting, as a way to share my journey with others. I never imaged that it would turn into something so special one day. In the past two and a half years, I’ve gone from someone who never opened up the oven and didn’t even know where my pots & pans were kept (true story) to someone who finds so much joy in playing around the kitchen and sharing my creations with others.

What motivated you to change your lifestyle?

I grew up being an active child (hello swimming, water polo, surfing, basketball, dance.. you name it). In my late teens and early twenties, I developed a severe drug addiction and in 2011, after completing 4 months of rehabilitation, I found myself gaining upwards of 60 pounds in just a few short months. I spent the next several years in a tormented spiral of loving everything sobriety had bought to my life, but also being miserable about what I had become physically. I had traded one addiction for another, reached the highest weight I had ever been, and was embarrassed to go out in public. In February of 2016, at almost 5 years sober, I knew it was time to make my next big life change. I had conquered my drug addiction and now it was time to conquer food. I tried a million different “quick fixes” for weight loss. Diet pills, juice cleanses, cutting out specific foods. But similar to what I found when trying to get sober, nothing works unless you put in the work. I joined WW and finally found what I had been searching for. I have lost 50 pounds with hard work and dedication, was able to enjoy my wedding this past summer feeling completely confident and comfortable in my body, all while enjoying delicious food!

What are you favorite foods to cook?

I am a firm believer that healthy food does not have to be a boring plate of chicken and vegetables. I enjoy all things pizza, pasta, burgers, pancakes, donuts, mac n cheese, etc. As I mentioned before, I have tried every type of diet. And what I have found out about myself is simple: I enjoy eating and I don’t like to feel deprived. Isn’t that the case for all of us? Some of my favorite creations are fun & healthy twists on favorites. Pizza with two ingredient dough, shrimp alfredo with carba-nada pasta, turkey burgers on sweet potato buns instead of bread, tacos in lettuce cups instead of tortillas. I am constantly searching for ways to turn all my “unhealthy guilty pleasures” into healthier versions that fuel my body & my mind.

What is one piece of advice you’d give someone just starting out on a health journey?

My one piece of advice for those of you who are just starting out on your health journey is to never give up. Remember why you started and what is driving you to succeed. Don’t look at the big picture because that can often be daunting. Instead, set smaller goals for yourself that are easier to achieve. Meal plan and, if you’re using a tracking app, always pre-track your days. This make the accidental “off-plan” meal less likely to happen. Above all, remember that if the accidental splurge does happen, YOU ARE GOING TO BE OKAY. No one’s health journey is the same and I promise you that no one’s health journey is perfect. Showing up for life isn’t always easy but it’s always worth it.

Tell us about the recipe you are sharing today!

Today I want to share with you guys my creamy homemade caesar salad dressing! I absolutely love caesar salads but the good ones can get pretty caloric and high in points. When WW launched Freestyle and announced that nonfat greek yogurt is now zero points, I immediately knew I want to play around with a cream salad dressing. A few attempts later… Viola!

Alison’s recipe is 1 WW SmartPoint on both the Blue and Green WW plans – enjoy! Keep up with her journey and find more of her delicious creations at @runningwithfrosting on Instagram and on her blog!

Creamy Greek Yogurt Caesar Dressing

Author: Alison, @runningwithfrosting

Serves: 3 servings

Ingredients

⅓ cup 0% greek yogurt
1 tsp anchovy paste
1½ tsp olive oil
1 tsp minced garlic
1 tsp dijon mustard
2 tbsp shredded parmesan cheese
½ tsp lemon juice
dash salt & pepper

Instructions

Combine all ingredients in a bowl.
Whisk until mixed thoroughly.
Toss into salad.

Notes

Makes 3 servings at 1 WW SmartPoint on both the Blue and Green WW plans.

Note: Since the base of the dressing is yogurt, it will be creamier and thicker than your average caesar salad.

The entire batch of dressing is 3 smart points: 1½ tsp oil (2 sp), 2 tbsp cheese (1 sp), everything else (0 sp).

Nutritional information is calculated with MyFitnessPal and may vary based on brands used. Smart Points information is calculated with the Weight Watchers app and may also vary based on brands used.

Nutrition Information

Serving size: ⅓ of the dressing, ~ 2 tbsp | Calories: 55 Fat: 3 Saturated fat: 1 Carbohydrates: 3 Sugar: 1 Fiber: 0 Protein: 4

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Marinated Cucumber Salad

Rachel — Tue, 21 Aug 2018 23:13:20 +0000

If you’ve been anywhere near the south in the summertime I’m sure you’ve seen this classic – cucumber salad! It’s a southern staple and served as a delicious summer side dish. For the base all you need is cucumbers, vinegar, sugar, and a little salt. The onions and tomatoes are totally optional but make wonderful additions!

This dish takes just a couple minutes to come together and then after a few hours in the fridge you have crunchy, cold, tangy veggies that perfectly compliment most summer meals! They’re a great, light side dish for BBQs and potlucks too.

As I mentioned before, the tomatoes and onions are optional but I think the combination of these three veggies tastes like the epitome of summer. SO GOOD! There’s nothing better than cracking open a jar of theses addictive cucumbers! They’ll last about three days in the fridge – any longer and the cucumbers will start to soften.

Leave a comment below and let me know your favorite way to eat these babies! We love it as a side to grilled chicken, burgers, bbq pork, pinto beans, you name it! Makes 6 servings at 1 WW SmartPoint on both the Blue and Green WW plans. Enjoy!

PS – Some people like to use apple cider vinegar and red onions – both of these are yummy alternatives!

Marinated Cucumber Salad

Author: Rachel's Healthy Plate

Serves: servings

Ingredients

2 cucumbers, thinly sliced
½ sweet onion, thinly sliced (optional)
1 c grape tomatoes, halved (optional)
½ c white vinegar
1 c water
1 tsp salt
2 tbsp sugar
½ tsp dried dill (optional)

Instructions

In a large bowl mix together the vinegar, water, sugar, salt, and dill.
Stir in the cucumbers. Add tomatoes and onions if desired. Stir until everything is well coated in the vinegar mixture.
Place in the refrigerator to marinate for 2-3 hours.
Drain the cucumbers before serving but reserve the liquid for leftovers. Enjoy!

Notes

Makes 6 servings at 1 WW SmartPoint on both the Blue and Green WW plans.

Nutritional information is calculated with MyFitnessPal and may vary based on brands used. Smart Points information is calculated with the Weight Watchers app and may also vary based on brands used.

Nutrition Information

Serving size: ⅙ of the recipe | Calories: 45 Fat: 0 Saturated fat: 0 Carbohydrates: 10 Sugar: 8 Fiber: 0 Protein: 0

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