Elvira Norman - Weight Watchers New Complete Cookbook 2020

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Weight Watchers New Complete Cookbook 2020

BY ELVIRA NORMAN

Copyright 2020 - All rights reserved.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable, complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this document, the reader agrees that under no circumstances are we responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

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This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author or copyright owner. Legal action will be pursued if this is breached.

CHAPTER 1: WEIGHT WATCHERS FREESTYLE DIET

CHAPTER 1: WEIGHT WATCHERS FREESTYLE DIET

Introduction of Zero Points Foods

The diet has introduced more than 200 foods in its zero Freestyle point category. These foods can be consumed without worrying about its nutritional composition. Popular foods with zero points are.

• Beans
• Grapes
• Garlic
• Fresh veggies (limited consumption of avocado, potatoes, olives, and sweet potatoes)
• Lentils
• Lemons
• Most green veggies such as spinach, lettuce, etc.
• Berries
• All bean types
• Turkey breasts
• Chicken breasts
• Egg whites
• All fish types
• Non-fat yogurts
• Fresh fruits or canned fruits (without added sugar)
• Mushrooms
• Tofu
• Okra
• Broccoli
• Bananas
• Asparagus

FOODS TO AVOID

Foods that are completely unhealthy for our body and leads to unwanted weight gains are not recommended in the Weight Watchers programme. Unhealthy foods that are high in bad carbohydrates, saturated fats, and empty calories are avoided in the diet. Foods to avoid while following the diet are:

• Processed meats
• Cakes, cookies, crackers, etc.
• Sugar based commercial drinks and fruit juices
• Potato chips and other commercially fried foods
• Commercial fast foods and cadies
  

Chapter 2: Breakfast

Egg And Avocado Toast

Number of Servings: 4

Prep Time: 10 minutes

Cooking Time: 10 minutes

SmartPoints: 6

Ingredients:

• 2 and slices whole wheat bread
• Olive oil spray
• Fresh ground pepper
• Hot sauce to taste
• Salt to taste
• 2 and ounces avocado flesh, mashed
• 2 large eggs

Method:

1. Take your bread slices and make a hole in the middle using a cookie cutter
2. Season avocado mash with salt and pepper
3. Take a skillet and place it over medium-low heat, grease with cooking spray
4. Place bread slices and a cut portion in the skillet
5. Break the egg into the hole of the bread, cook until the egg properly settles down, season with more salt and pepper
6. Flip and cook the other side
7. Once done, transfer to a plate
8. Top the egg with avocado mash, hot sauce and crumble bread (made from the cut piece)
9. Enjoy!

Nutritional Values (Per Serving)

• Calories: 229
• Fat: 23g
• Carbohydrates: 10g
• Protein: 12g
• Saturated Fat: 4g
• Sodium: 801mg
• Fiber: 2g

Egg And Tomato Scramble

Number of Servings: 4

Prep Time: 10 minutes

Cooking Time: 5 minutes

SmartPoints: 4

Ingredients:

• 8 whole eggs
• cup fresh basil, chopped
• 2 tablespoons olive oil
• teaspoon red pepper flakes, crushed
• 1 cup grape tomatoes, chopped
• Salt and pepper to taste

Method:

1. Take a bowl and whisk in eggs, salt, pepper, red pepper flakes and mix well
2. Add tomatoes, basil, and mix
3. Take a skillet and place it over medium-high heat
4. Add egg mixture and cook for 5 minutes and cooked and scrambled
5. Enjoy!

Nutritional Values (Per Serving)

• Calories: 130
• Fat: 10g
• Carbohydrates: 8g
• Protein: 1.8g
• Saturated Fat: 3g
• Sodium: 1070mg
• Fiber: 1g

Oats Apple Breakfast Cake

Prep Time: 8-10 min.

Cooking Time: 30 min.

Number of Servings: 7-8

SmartPoints: 4

Ingredients :

• 1 cup oats
• 2 cups flour, whole wheat or all purpose
• cup stevia granular or raw honey
• tsp. salt
• 2 cups, diced apples
• cup applesauce
• cup almond milk
• 1 tsp. vanilla extract
• tsp. baking soda
• 2 tsps. cinnamon

Directions :

1. In a mixing bowl (heat-proof), mix all the mentioned ingredients.
2. Take an Instant Pot; open the top lid.
3. Pour 1 cup water and place steamer basket/trivet inside the cooking pot.
4. Arrange the bowl over the basket/trivet.
5. Close the top lid and make sure the valve is sealed.
6. Press MANUAL cooking function. Adjust cooking time to 20-25 minutes.
7. Allow pressure to build and cook the ingredients for the set time.
8. After the set cooking time ends, press CANCEL and then press NPR. Instant Pot will slowly and naturally release the pressure for 8-10 minutes.
9. Open the top lid, add the cooked mixture in serving plates.
10. Serve warm.

Nutritional Values (Per Serving):

Calories - 164

Fat 4.5g

Carbohydrates 32g

Fiber 4g

Sodium 104mg

Protein 3g

Cheese Tomato Omelet

Prep Time: 8-10 min.

Cooking Time: 9 min.

Number of Servings: 5-6

SmartPoints: 4

Ingredients :

• 4 tablespoons tomato paste
• 1 teaspoon salt
• 5 eggs
• cup milk
• 1 tablespoon turmeric
• cup cilantro, minced
• 1 tablespoon butter
• 4 ounces Parmesan cheese, shredded

Directions :

1. Whisk the eggs with the milk and tomato paste in the mixing bowl. Mix in the salt and turmeric.
2. Mix in the cheese and cilantro.
3. Take an Instant Pot; open the top lid.
4. Press SAUT cooking function.
5. In the cooking pot area, add the butter and melt it.
6. Add in the egg mixture and spread it to make a round shape.

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