Smith - New Weight Watchers Freestyle Cookbook 2020

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WEIGHT WATCHERS NEW COMPLETE COOKBOOK BY OLIVIA WILSON All Rights Reserved | Copyright 2020 CONTENTS

Shrimp Fish Curry Meal

Tilapia Cabbage Bowl

Black Bean Shrimp Meal

BREAKFAST

Apple Cinnamon Oatmeal

Prep Time: 7 min Cooking Time: 15 min Number of Servings: 8 Ingredients : 1 cup steal cut oats 4 cups water 4 tablespoons honey 2 teaspoons cinnamon 2 apples, peeled and diced 2 cups organic milk 2 teaspoons organic pure vanilla extract teaspoon salt Directions :

1. Add water, honey, milk, and vanilla in a pan. Bring to boil.
2. Add in oatmeal and apple. Mix well.
3. Let it simmer for about 10 minutes on medium heat and cinnamon and salt.
4. Cook for about 3 to 5 minutes and take out.
5. Serve and enjoy!

Nutritional Values (Per Serving): Calories: 117 Fat: 1.8g Saturated Fat: 0.8g Trans Fat: 0.9g Carbohydrates: 23.5g Fiber: 2.2g Sodium: 108mg Protein: 2.9 Smart points: 6

Yogurt Banana Loaf

Prep Time: 10 min Cooking Time: 25 min Number of Servings: 6 Ingredients : 2 tablespoons olive oil 2 tablespoons stevia 1 cup whole wheat flour 1 egg cup mashed banana teaspoon salt teaspoon ground cinnamon plain nonfat Greek yogurt teaspoon vanilla extract teaspoon baking soda Directions :

1. Preheat the baking oven to 325 degrees F and mist the loaf pan with nonstick cooking spray.
2. Meanwhile, add olive oil and stevia in a bowl. Mix well.
3. Now, add eggs and beat properly.
4. Then, add Greek yogurt, vanilla extract, cinnamon, baking soda, and salt. Whisk properly.
5. Add in flour and mix until a smooth mixture is formed.
6. Pour the mixture in the loaf pan and bake for about 50 to 55 minutes.
7. Take out and serve.

Nutritional Values (Per Serving): Calories: 148 Fat: 5.6g Saturated Fat: 0.9g Trans Fat: 3.3g Carbohydrates: 19.4g Fiber: 0.9g Sodium: 218mg Protein: 5g Smart points: 5

Early Morning Almond Cereal

Number of Servings: 3 Prep Time: 10 minutes Cooking Time: Nil SmartPoints: 2 Ingredients:

• 2 tablespoons almond, chopped
• 1/3 cup coconut milk
• 1 tablespoon chia seeds
• 2 tablespoons pepitas, roasted
• Handful of berries
• 1 small banana, chopped
• 1/3 cup water

Method:

1. Take a bowl and add chia seeds, coconut milk, keep it on the side for 5 minutes
2. Take your food processor and add half of pepitas, almonds and pulse them
3. Add this mix to chia seeds
4. Add water and stir
5. Top with remaining pepitas, bananas and blueberries
6. Stir and serve
7. Enjoy!

Nutritional Values (Per Serving)

• Calories: 200
• Fat: 3g
• Carbohydrates: 5g
• Protein: 4g
• Saturated Fat: 1g
• Sodium: 65mg
• Fiber: 1g

Warm Betty Oats

Prep Time: 10 minutes Cooking Time: Nil Number of Servings: 2 Smart Points: 3 Ingredients:

• 2/3 cups skim milk
• teaspoon vanilla bean extract
• 1 teaspoon Acai powder
• medium banana
• cups fresh raspberry
• 1 ounce dry rolled oats
• 1 ounce fresh blueberries

Method:

1. Take a jug and whisk in the Acai powder, vanilla, and milk
2. Mash up the banana and raspberries using a fork
3. Take an airtight container and add the milk mix, raspberry, banana, raspberry, blueberries, and oats
4. Cover it up tightly and let it freeze overnight
5. Serve!

Nutritional Values (Per Serving)

• Calories: 305
• Fat: 16 g
• Saturated Fat: 4 g
• Carbohydrates: 37 g
• Fiber: 5 g
• Sodium: 126 mg
• Protein: 10 g

Delicious Green Smoothie

Prep Time: 10 minutes Cooking Time: Nil Number of Servings: 2 Smart Points: 1 Ingredients:

• 1 medium banana, ripe and sliced
• 2 tablespoons water
• 2 tablespoons fresh orange juice
• cup baby spinach leaves
• 1 cup of frozen berries

Method:

1. Take your blender/food processor and add all of the listed ingredients
2. Blend the whole mixture until you have a nice smoothie-like texture
3. Let it chill in your fridge
4. Serve and enjoy!

Nutritional Values (Per Serving)

• Calories: 321
• Fat: 11 g
• Saturated Fat: 2 g
• Carbohydrates: 55 g
• Fiber: 6 g
• Sodium: 64 mg
• Protein: 5 g

Lemon Blueberry Waffles

Prep Time: 12 min Cooking Time: 9 min Number of Servings: 6 Ingredients : 2 eggs cup fresh blueberries cup unsweetened applesauce cup milk 2 cups flour 4 teaspoons baking powder 4 tablespoons fresh-squeezed lemon juice 2 teaspoons vanilla 2 tablespoons sugar 2 teaspoons lemon zest Directions :

1. Add eggs in a large bowl and beat well.
2. Now, add in applesauce, vanilla, lemon juice, and milk. Mix properly.
3. Add in lemon zest, flour, and baking powder.

   Mix well.

4. Gently fold in blueberries.
5. Meanwhile, heat the waffle maker and mist it with cooking spray.
6. Pour half of the batter and cook for about 9 minutes.
7. Take out and pour in the other half batter.
8. Take out and serve.

Nutritional Values (Per Serving): Calories: 230 Fat: 2.5g Saturated Fat: 0.8g Trans Fat: 1.3g Carbohydrates: 45.7g Fiber: 1.9g Sodium: 35mg Protein: 7.1g Smart points: 8

Granola and Yogurt Bowl

Prep Time: 5 min Cooking Time: 0 min Number of Servings: 2 Ingredients : 2 tablespoons crunchy maple granola 2 tablespoons fresh raspberries 2 tablespoons fresh blueberries cup fresh strawberries, hulled and sliced 1 cup plain Greek yogurt (fat-free), divided Directions :

1. Add all the berries in a bowl and mix well.
2. Pour half of the yogurt over the mixture and mix.
3. Now, pour the mixture in 2 glasses and place the remaining yogurt over the berries.
4. Top with granola and serve.

Nutritional Values (Per Serving): Calories: 235 Fat: 7.1g Saturated Fat: 0.5g Trans Fat: 5.1g Carbohydrates: 26.5g Fiber: 3.5g Sodium: 160mg Protein: 9.3g Smart points: 8

Cinnamon Tea

Prep Time: 10 min Cooking Time: 5 min Number of Servings: 2 Ingredients : 1 cup water 4 whole black peppercorns 1 teaspoon black tea cup fat-free cream 2 cinnamon sticks Directions :

1. Add water, peppercorns, and cinnamon in a saucepan. Boil well.
2. Now, reduce heat and let it simmer for some time.
3. Add cream, cook until smooth and strain the tea into 2 cups.
4. Serve hot and enjoy!

Nutritional Values (Per Serving): Calories: 25 Fat: 0g Saturated Fat: 0g Trans Fat: 0g Carbohydrates: 5.9g Fiber: 1.3g Sodium: 39mg Protein: 0.9 Smart points: 1

Spinach eggs

Prep Time: 10 min Cooking Time: 25 min Number of Servings: 2 Ingredients : 5 cups chopped baby spinach 2 eggs 2 tablespoons chopped scallion 1 tablespoon extra-virgin olive oil Salt and ground black pepper, to taste Directions :

1. Add oil and scallion in an ovenproof skillet and place it over medium-high heat.
2. After cooking it for about 5 minutes, add spinach, salt, and black pepper. Cook for 5 more minutes.
3. Meanwhile, preheat the oven to 400 degrees F.
4. Now, transfer the spinach mixture in a baking dish and make two wells in it.

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