Pumpkin and Broccoli - the tastes of Fall.

As you know, I enjoy buying new products and giving them a shot. My two recent purchases were no disappointment!

They have pumpkin flavored everything from yogurt, to cream cheese, to bagels, to granola, to English muffins, to beer, to donuts, etc. You either love pumpkin or you hate it. I am one of those that love it! Therefore I had to test these out. And they are super yummy!

110 calories

1g fat

5g fiber

3g sugar

5g protein

AMAZING!

topping suggestion: 2 tbsp. whipped cream cheese! (only 60 calories!)

Next up! Veggies!

Green Giant has come out with seasoned steamers. I looked at some of the stats on all of them and these seemed to be the most reasonable. 

Of course you can season broccoli yourself and come up with even better calorie stats but most of us are busy and need something quick. This broccoli has a delicious Tuscan inspired flavor with Parmesan cheese, garlic, peppers and onion. 

60 calories, 2g protein, 2g fiber, 2g sugar and 4g fat per serving

Spaghetti Squash with Spicy Arrabiata Sauce

I've been hearing for months about this spaghetti squash and how amazing it works as a swap for spaghetti. After being ultra intrigued by all the hype I finally gave in and bought one. For a week it's been sitting on my counter, staring longingly in my direction and tonight I put it to good use.

First, you have to cut it in half lengthwise but it's a bit more tricky than you might expect. The only issue I have with hard winter squash is just that... they are hard! So, what you can do is poke a few holes in it with a fork or a knife and put the whole squash in the microwave for 2-4 minutes. This will cause it to soften up enough to cut it in half. Before baking scoop out all the extra seeds and strings. Place both halves with the skin side up on a baking sheet and bake at 375 for 20-30 minutes or until done (depending on size). Let cool then easily shred with a fork. Take shredded squash and place in a colander while cooking the rest of the dish. The squash will have quite a bit of water in it so you might also pat it with a clean tea towel or paper towels.

Spaghetti Squash with Spicy Arrabiata Sauce

4 cups cooked, shredded spaghetti squash

2 - 6 oz. chicken breasts*

1/2 pkg. sliced baby bella mushrooms

1/2 yellow onion, sliced

1/2 red pepper, sliced

3 cloves of garlic, minced

1 c. Arrabiata sauce (or sauce of your choice 70 cal or less per serving)

Serves 2 - 345 calories each

In a large nonstick skillet cook chicken breast, mushrooms, garlic, onions and peppers until done. You can either add your sauce to the chicken and veggies in the skillet or heat it up and add it on your plate. Top with shredded Parmesan or pecorino romano. *If you're a vegetarian you can easily omit the chicken and add garbanzo beans or a  faux meat product. Enjoy!

Workout Music!

I'm a big, big, BIG, fan of music. All kinds. And I've searched all over for great workout mixes... even tried to make a few of my own. While looking for a streaming radio app for my Android I stumbled upon this FITRadio app... it sounded promising - music to keep you motivated... even listing the BPM (beats per minute) in the mixes... so I thought, hey, it's FREE, why not?!

The results? I FREAKIN' LOVE IT!

So... go ahead. Download it. Choose a Genre. And get your body movin'!

FITRadio

Cabbage & Cannellini Bean Soup

My family was in town visiting from Kentucky and naturally we went on a few food related adventures. Had some amazing seafood. Went to a brewery in Salem. Went to a winery in Amherst. And of course, had to go to a large farmer's market. :)

We we're incredibly impressed by the ridiculously huge cabbages at Atkin's Farm. And... did I mention they we're only $1.49 a head!? So of course we had to buy one...

What exactly does one do with a massive cabbage? Well... make soup of course! Here's what happened... I Googled a bunch of soup recipes and then did my own variation... you know, what I normally do. It turned out delicious! Here's what fell together:

CABBAGE AND CANNELLINI BEAN SOUP

4-5 cups of chopped cabbage (1/2" strips essentially)

1 medium yellow sweet onion, diced

7 oz. carrots (about 2 medium carrots)

3 garlic cloves, grated or minced (you can use less if you like)

1 - 14.5 oz. can diced tomatoes

1 - 5.5 oz. can V8

2 tbsp. tomato paste

1 1/2 c. rinsed cannellini beans

6 c. water (or vegetable stock)

2 bouillon cubes (if not using stock) (use veggie, chicken or beef)

salt & fresh ground black pepper to taste

Makes 12 - 1 cup servings - 50 calories each

In a Dutch oven or soup pot bring water or stock to a boil. Add in cabbage, carrots, onion, and garlic, bring to rolling boil and continue to cook on high for 10 minutes. Next bring to medium heat and add in remaining ingredients. Cover and let simmer (but not boil) for another 45-60 minutes. You could certainly cook low and slow for longer and have a deeper flavor. Or you could cook for less time and have your veggies more al dente. Depends on what you prefer. However you prepare it this soup will be satisfying, hearty and warm on a cold fall night. Perfect with grilled cheese!

"Fried" ready made chicken and fish...

Even healthy people crave fried things. I'm from the South... we fry EVERYTHING. But as you know... that is not a fit food. But these are! I'm a coupon printer/finder/hunter and I stumbled upon coupons for these Gorton's Skillet Crisp Tilapia. One filet of the Classic Seasonings type is 190 calories, 9g fat and 13g protein. The best part is (especially since most people don't seem to really enjoy cooking fish) you just heat it up in the pan and it crunches up to a "fried" consistency. Bonus, it's tasty!! Serve over salad or with your favorite steamed or roasted veggies!

Another product I stumbled upon in the grocery was Perdue Whole Grain Chicken Breast Cutlets. Now, generally I make my own "fried" chicken coating but we are all busy people and often, time is not on our side. These cutlets are 180 calories, 10g fat, and 13g protein. They are perfect to put over salad, make a fitter chicken cordon bleu, or any other veggie pairings! 

Just thought I'd share some new grocery findings for folks on the go!

Chicken Enchilada "Pie"

So last night I made my first attempt ever at making enchiladas... I know that sounds weird and sad at the same time! Who doesn't love a good enchilada?! So anyhow here's what I did and what I learned.

CHICKEN ENCHILADA PIE

10 oz. chicken breast

1 can of Medium or Mild Enchilada sauce (I think I used Old El Paso)

1/2 large green pepper, diced small

1/2 yellow sweet onion, diced small

2 cloves of garlic

4 corn tortillas (60 calories each)

1 1/2 oz. reduced fat cheddar cheese (I used Cabot - 70 calories per oz.)

2 large servings - 370 each.

Put your chicken, enchilada sauce, garlic, pepper and onion in a crock pot. Cook on high for about an hour then cook on low for another hour or so until chicken is tender and all white. Remove chicken breast from slow cooker and shred using two forks, then place back in slow cooker to absorb more sauce. Let sit for a few minutes while you prepare your oven.

Preheat oven to 350 degrees. Spray a 9" cake pan with cooking spray. Take out 4 corn tortillas and cut two of them in half. Dip the tortillas into the sauce in the slow cooker and place 1 and two (of the cut four) halves along the bottom of the pan as best as you can to cover. Using a slotted spoon take out the chicken and place it over top of the bottom "crust" tortillas. If you want it to be a little saucier you can add more of the sauce. Repeat the dipping steps for the remaining tortillas to create the top crust. Shred your cheese (or if you can find that type already shredded!) and sprinkle over the top layer of tortillas. Bake at 350 for 10-15 minutes.

Now, some notes. I bought Chi Chi's brand tortillas and they were too thick to roll, hence the "pie" instead. Also, you don't have to cook the chicken in the slow cooker but it did make it very tender. I'm sure you would get a similar result from baking the chicken or cooking it low and slow on the stove top. Lastly, it may not look that pretty once you tried to cut it of the pan and plate it but it sure is tasty!

Top with salsa and fat free or light sour cream. 

Supermarket List - Sharing from Hungry-Girl!

I'm a big fan of the Hungry-Girl (Lisa Lillien). She takes a lot of recipes and lightens them up. I look forward to her daily emails that include tips, recalls, recipes and new products. Recently, she emailed a Supermarket Survival List and I thought I'd share it with you.

If you haven't signed up for these emails, you should.

http://www.hungry-girl.com/home

Click here to download the PDF file of this list. 

Hungry Girl’s Fall 2012 Supermarket List

Abbreviations: FF = fat-free, RF = reduced-fat, LF = low-fat, SF = sugar-free, NSA = no-sugar-added

DAIRY

Cheese

‰‰ FF & RF shredded cheese
Kraft, Sargento, Weight Watchers
‰‰ FF & RF slices
Kraft, Sargento, Weight Watchers
‰‰ FF & RF block-style cheese
Lifetime, Cabot Light, Kraft
‰‰ RF cheese snacks with 100 calories or less
Mini Babybel, Weight Watchers, Cabot Serious
Snacking
‰‰ Light string cheese
Frigo, Sargento, Weight Watchers (Smoked
flavor!)
‰‰ FF & RF crumbled feta cheese
Athenos, President
‰‰ The Laughing Cow Light cheese wedges
‰‰ The Laughing Cow 1/3 Less Fat Smooth
Sensations Cream Cheese Spreads
‰‰ FF cream cheese in a tub
Philadelphia
‰‰ FF, LF & light (not part-skim)
ricotta cheese
Frigo, Precious
‰‰ FF & LF cottage cheese (with & without
fruit)
Knudsen/Breakstone’s On the Go!/Snack Size &
Doubles, Fiber One, Friendship Fit to Go 1%
‰‰ Almond cheese & soy cheese (low in fat)
Lisanatti Foods The Original Almond Cheese
Alternative, Galaxy Veggie/GO Veggie!
‰‰ RF Parmesan-style grated topping
(pasta aisle)
Kraft

Yogurt

‰‰ FF yogurt
Yoplait Light, Yoplait Light with Fiber (50-cal
Fiber One yogurt with a new name!), Dannon
Light & Fit
‰‰ FF & RF Greek yogurt (with & without
fruit)
Fage Total 0% and 2%, Chobani 0% and 2%,
Athenos 0%, Oikos 0% and 1 1/2%, Yoplait
Greek 100
‰‰ Yogurt with crunchy toppings
YoCrunch (Greek, Pie Parfaits, Breakfast Blends
& more!), Yoplait Light with Granola

Pudding, Desserts & Dessert Toppings
‰‰
SF pudding snack cups
Jell-O, Snack Pack
‰‰ Mousse Temptations by Jell-O
‰‰ NSA rice & tapioca pudding
Kozy Shack
‰‰ Kozy Shack Lactose Free Pudding
(tapioca, rice & chocolate)
‰‰ SF gelatin snack cups
Jell-O
‰‰ FF Reddi-wip
‰‰ Cool Whip Free (freezer aisle)

Egg Products

‰‰ FF liquid egg substitute
Egg Beaters Original, Better’n Eggs,
Nulaid ReddiEgg
‰‰ Liquid egg whites
AllWhites, Egg Beaters 100% Egg Whites
‰‰ Eggs (for hard-boiled whites)

Milk, Milk Swaps & Creamers

‰‰ Blue Diamond Unsweetened Vanilla
Almond Breeze (refrigerated &
shelf-stable)
‰‰ Light vanilla soymilk (refrigerated)
8th Continent, Silk
‰‰ Unsweetened coconut milk beverage
So Delicious (refrigerated & shelf-stable)
‰‰ Blue Diamond Unsweetened Vanilla
Almond Coconut Breeze (shelf-stable)
‰‰ Good Karma Flax Milk (refrigerated)
‰‰ FF non-dairy liquid creamer
Coffee-mate, So Delicious Original Coconut
Milk Creamer
Sour Cream & Butter
‰‰ FF sour cream
‰‰ Light buttery spread & light whipped
butter in a tub
Brummel & Brown, Land O’Lakes, Smart
Balance
‰‰ I Can’t Believe It’s Not Butter! Spray

CEREAL

Cold Cereal

‰‰ Fiber One Original bran cereal
‰‰ Puffed rice, wheat & corn
Kashi 7 Whole Grain Puffs, Kix
‰‰ Other cereals with about 150 calories
& 4 grams of fiber per 1-cup serving
Kashi Squares Honey Sunshine, Kashi
Heart to Heart Warm Cinnamon Oat
Cereal, Kashi Simply Maize, Fiber One
(all varieties), Barbara’s Bakery Puffins,
Cinnamon Burst Cheerios, Dulce de Leche
Cheerios, Multi Grain Cheerios Peanut
Butter, Chocolate Cheerios, Kellogg’s Krave

Hot Cereal

‰‰ Old-fashioned oats
Quaker
‰‰ Instant oatmeal packets
Quaker, Kashi, Nature’s Path Organic,
BetterOats
‰‰ Earnest Eats Hot & Fit Cereal (Mayan
Blend ROCKS)

MEAT & SEAFOOD

Poultry

Jimmy Dean, Jennie-O, Butterball, Foster
Farms, Perdue, Tyson (Grilled & Ready!)
‰‰ Boneless skinless chicken breast & turkey
breast (raw breasts, tenders & cutlets;
precooked cutlets, strips & chopped)
‰‰ Applegate Naturals Chicken Nuggets
(frozen)
‰‰ Lean ground turkey
‰‰ Lean turkey burger patties (refrigerated &
frozen)
‰‰ Weight Watchers Chicken Burgers
(frozen)
‰‰ Al Fresco Chicken Burgers (pre-seasoned
raw patties, refrigerated)
‰‰ Al Fresco Chicken Sausages (refrigerated)
‰‰ Turkey pepperoni
Hormel

Beef

Laura’s Lean Beef
‰‰ Extra-lean ground beef
‰‰ Extra-lean & lean steak (top round,
top sirloin, strip, tenderloin, t-bone &
shoulder)

Pork

‰‰ Extra-lean & lean pork (tenderloin, top
loin chops, top loin roast, center loin
chops, center rib chops & sirloin roast)
Bacon
Oscar Mayer, Hormel, Jennie-O, Applegate
Naturals
‰‰ Center-cut bacon
‰‰ Turkey bacon (look for Jennie-O’s
improved version!)
‰‰ Precooked real crumbled bacon
‰‰ Oscar Mayer Turkey Bacon Bits
Packaged & Deli Meats
‰‰ Extra-lean (96 - 99%) turkey breast,
chicken breast, ham & roast beef slices
Boar’s Head (lower-sodium options, jerk
turkey, chipotle chicken & more), Oscar Mayer
(new Selects without artificial preservatives),
Applegate, Butterball, Healthy Ones, Sara Lee
Page 1 of 4
‰‰ 97% to 100% FF hot dogs
Hoffy Extra Lean, Hebrew National 97%
FF, Ball Park FF, Ball Park Smoked White
Turkey

Seafood (fresh & frozen)

‰‰ Tilapia, tuna & other lean fish fillets
‰‰ Shrimp
‰‰ Crab
Chicken of the Sea Lump Crabmeat, Trade
Winds, MeTompkin
‰‰ Imitation crabmeat

Shelf-Stable Seafood & Other
Proteins

‰‰ Canned & pouched albacore tuna
(packed in water)
‰‰ Canned & pouched boneless & skinless
pink salmon (packed in water)
‰‰ Pouched seasoned tuna
StarKist Tuna Creations
‰‰ Canned 98% FF chunk white chicken
breast (packed in water)

MEAT SUBSTITUTES

‰‰ Frozen meatless hamburger-style patties
Boca Original Vegan, Amy’s Bistro,
MorningStar Farms Grillers Vegan Veggie
‰‰ Frozen meatless veggie-burger patties
Gardenburger, Boca, Amy’s (new Black Bean
Veggie Burger!), MorningStar Farms, Dr.
Praeger’s, Veggie Patch
‰‰ Frozen ground-beef-style soy crumbles
Boca Meatless Ground Crumbles,
MorningStar Farms Meal Starters Grillers
Recipe Crumbles
‰‰ Meatless meatballs (frozen &
refrigerated)
Veggie Patch, Nate’s, MorningStar Farms
‰‰ Frozen meatless sausage-style breakfast
patties and links
MorningStar Farms
‰‰ Faux grilled chicken patties, cutlets &
strips (frozen & refrigerated)
MorningStar Farms, Lightlife
‰‰ Frozen breaded-chicken-style soy
patties
Boca, MorningStar Farms
‰‰ Frozen meatless hot dogs
MorningStar Farms Veggie Dogs, Veggie
Patch Veggie Dogs
‰‰ Frozen meatless corn dogs
MorningStar Farms
‰‰ Meatless Buffalo wings (frozen &
refrigerated)
MorningStar Farms, Lightlife
‰‰ Frozen meatless chicken nuggets
MorningStar Farms
‰‰ Meatless BBQ Riblets (frozen &
refrigerated)
MorningStar Farms, Gardein

PRODUCE

Fall Seasonal Produce
‰‰ Broccoli
‰‰ Butternut squash (Bake-tastic Fries!)
‰‰ Cranberries
‰‰ Pears
‰‰ Turnips (MORE fries!)
Fresh Vegetables
‰‰ Bell peppers
‰‰ Carrots
‰‰ Cauliflower
‰‰ Cucumbers
‰‰ Eggplant
‰‰ Jicama
‰‰ Kale (for HG’s kale chips!)
‰‰ Lettuce
‰‰ Mushrooms (portabellas ROCK)
‰‰ Onions (for Lord of the Onion Rings!)
‰‰ Snow peas & sugar snap peas
‰‰ Spaghetti squash
‰‰ Spinach
‰‰ Tomatoes
Bagged Produce
‰‰ Lettuce mixes
‰‰ Broccoli cole slaw
‰‰ Classic coleslaw mix
‰‰ Bean sprouts
Frozen Vegetables
‰‰ Stir-fry veggies
‰‰ Cauliflower & broccoli florets
‰‰ Chopped spinach
‰‰ Seasoned veggies & veggies in LF sauce
Green Giant Just for One, Green Giant Health
Blends, Green Giant Seasoned Steamers
‰‰ Steam-in-the-bag veggies
Birds Eye, Green Giant, Veg-All
Fresh Fruit
‰‰ Apples
‰‰ Bananas
‰‰ Grapefruits
‰‰ Oranges
Frozen Fruit (NSA)
‰‰ Strawberries
‰‰ Dark sweet cherries
‰‰ Mango chunks
‰‰ Peach slices
‰‰ Dole Frozen Fruit Single-Serve Cups
And any other fruits and veggies!

CANNED FOODS

Fruit & Veggies
‰‰ Pineapple packed in juice (chunks,
crushed & slices/rings)
‰‰ Mandarin orange segments packed in
juice
‰‰ Peach slices packed in juice
‰‰ NSA applesauce
‰‰ Pure pumpkin
Libby’s 100%
‰‰ Tomatoes (crushed, diced & stewed)
‰‰ Early/young peas (for HG’s guacamole!)
‰‰ Sweet corn kernels
Green Giant Mexicorn
‰‰ Jarred roasted red peppers (in water)
‰‰ Pickles (refrigerated & shelf-stable)
Soup
‰‰ Low-calorie soups
Amy’s Organic (Chunky Tomato Bisque!),
Amy’s Organic Light in Sodium, Progresso
99% FF, Progresso Light (new Chicken Pot
Pie Style and Creamy Potato with Bacon &
Cheese), Progresso High Fiber, Tabatchnick
(frozen), Campbell’s V8 Soups, Campbell’s
Soup at Hand (check stats)
‰‰ Instant soup
Mishima (Miso! Edamame!)
‰‰ LF turkey & veggie chili
Amy’s, Hormel, Tabatchnick (frozen), Health
Valley
‰‰ FF chicken, beef & vegetable broth (look
for low-sodium)
‰‰ 98% FF cream of celery, chicken &
mushroom condensed soups
Campbell’s
Beans
‰‰ Black beans
‰‰ Red kidney beans
‰‰ Cannellini (white kidney) beans
‰‰ Garbanzo beans (chickpeas)
‰‰ FF & LF refried beans

PACKAGED SNACKS

Crackers, Chips & Other
Crunchy Snacks
‰‰ High-fiber crackers (especially
flatbread-style)
Wheat Thins Fiber Selects, Ryvita, Wasa,
Doctor Kracker
‰‰ RF baked & popped potato chips
Popchips, Kettle Brand Baked, Baked!
Lay’s, Pringles Light, Cape Cod 40%
RF/Less Fat, Michael Season’s Baked
(single-serving snacks), Special K Popcorn
Chips
‰‰ LF baked & popped tortilla chips
Guiltless Gourmet, Baked! Tostitos Scoops!,
Popchips Tortilla Chips
‰‰ Lentil & hummus chips
Mediterranean Snacks, Plentils, Simply 7
‰‰ Pretzels
Snack Factory Pretzel Crisps
‰‰ Rice snacks & soy crisps
Quaker, Genisoy, Glenny’s
‰‰ Rice cakes
Quaker
‰‰ 94% FF microwave popcorn bags
Jolly Time Healthy Pop, Orville
Redenbacher’s SmartPop!, Pop Secret 100
Calorie Pop
‰‰ Freeze-dried fruit
Gerber Graduates Mini Fruits, Just
Tomatoes, Etc.!, Funky Monkey, Crispy
Green, Sensible Foods
‰‰ 100-calories-or-less snack packs
Nabisco 100 Cal, Kellogg’s 100 Calorie Right
Bites, Chex 100 Calorie, 100 Calorie Doritos,
Pringles Stix
Portion-Savvy Candy, Cookies &
Sweets
‰‰ Chocolate candy
Skinny Cow Dreamy Clusters & Heavenly
Crisps, Hershey’s Simple Pleasures, Hershey’s
100 Calorie Bars
‰‰ Lollipops & hard candy
Dum Dums, Tootsie Pops, Jolly Rancher
‰‰ Cookies
Nabisco 100 Cal, Quaker Soft Baked Oatmeal
Cookies & Crunchy Oat Granola Cookies,
Nonni’s Biscotti (Salted Caramel!)
‰‰ Other sweet treats
Entenmann’s Little Bites, Weight Watchers
Snack Cakes, Sara Lee Pound Cake Slices
(frozen), Rice Krispies Treats The Original
Bars, Special K Pastry Crisps (new flavors!),
Newtons Fruit Crisps
Snack Bars
‰‰ Cereal bars & chewy granola bars
Quaker (Smashbars!), Fiber One, Special K,
Kashi, Soyjoy, Kraft MilkBite (refrigerated,
near the yogurt), Rickland Orchards All
Natural Greek Yogurt Bars
‰‰ Crunchy granola bars
Nature Valley, Kashi Crunchy Granola, Clif
Crunch
‰‰ Decadent snack bars
Fiber One (new Chewy varieties), Special K,
Chex Mix, Nimble by Balance Bar, Balance
Mini Energy Bars
‰‰ “Mini-meal” bars
Kashi GoLean, Kind, Luna (and Luna
Fiber!), Larabar, Perfect Foods Bar Lite
(refrigerated), Corazonas Oatmeal Squares
Nuts and Seeds
‰‰ Pistachios in the shell
Everybody’s Nuts! (seasoned), Wonderful
Pistachios
‰‰ Almonds (whole & sliced)
All Natural Almond Accents, Blue Diamond
100-calorie packs, Emerald 100-calorie
packs, Wonderful Almonds
‰‰ Peanuts in the shell
‰‰ Sunflower seeds in the shell
Jerky
‰‰ Beef, chicken, turkey, pork &
meatless jerky
Jack Link’s, Tillamook Country Smoker, Oh
Boy! Oberto, Krave, Primal Spirit Foods

BREAD

‰‰ Light bread slices
Weight Watchers, Nature’s Own 40 Calorie,
Nature’s Own Double Fiber, Arnold Bakery/
Oroweat, Sara Lee Delightful, Pepperidge
Farm (Light Style, Very Thin & Whole Grain),
Fiber One
‰‰ Light & high-fiber hamburger & hot dog
buns
Wonder 80 Calorie Wheat, Sara Lee
Delightful, Pepperidge Farm Classic
‰‰ 100-calorie flat sandwich buns
Arnold Select/Brownberry/Oroweat Sandwich
Thins, Pepperidge Farm Deli Flats, Nature’s
Own Sandwich Rounds, Weight Watchers Rye
Flat Rolls
‰‰ Light English muffins
Thomas’, Western Bagel Alternative, Weight
Watchers, Fiber One
‰‰ High-fiber pitas
Western Bagel Alternative, Weight Watchers
‰‰ Large high-fiber flour tortillas with
about 110 calories each
La Tortilla Factory Smart & Delicious Low
Carb High Fiber (Large), La Tortilla Factory
100 Calorie, Mission Carb Balance, Tumaro’s
8-Inch Healthy, Tumaro’s 8-Inch Low in
Carbs
‰‰ Light high-fiber flatbreads
Flatout Light, Flatout Foldit Flatbreads,
Flatout Pinwheel Lavash Flatbread, Flatout
Thin Crust Artisan Pizza Flatbreads
‰‰ 6-inch corn tortillas
‰‰ Corn taco shells (flat-bottomed!)
‰‰ Light & thin bagels
Western Bagel Alternative 2.0 (reformulated!),
Weight Watchers, Thomas’ Bagel Thins (and
Breakfast Thins!), Kim’s Light, Pepperidge
Farm Bagel Flats, Nature’s Own Thin Sliced
Bagels
‰‰ Pillsbury Crescent Recipe Creations
Seamless Dough Sheet (refrigerated)
‰‰ Pillsbury Classic Pizza Crust dough
(refrigerated)
‰‰ Pillsbury RF Crescent Rolls dough
(refrigerated)
‰‰ Lavash bread (bakery or
ethnic-food aisle)

FROZEN MEALS &
MEAL STARTERS

‰‰ LF waffles
Eggo LF, Van’s Lite
‰‰ Breakfast sandwiches, bowls & wraps
Kraft Bagel-fuls, Weight Watchers Smart Ones
Smart Beginnings, Jimmy Dean Delights
Breakfast Sandwiches & Bowls, Cedarlane Egg
White Omelettes & Breakfast Burritos, Amy’s
Hot Cereal Bowls
‰‰ Flatbreads, panini &
pocket sandwiches
Amy’s Pocket Sandwiches, Lean Pockets, Lean
Cuisine (Flatbread Melts & Panini), Weight
Watchers Smart Ones Flatbreads
‰‰ Burritos & wraps
Amy’s, Cedarlane
‰‰ Pizzas (multi-serving & single-serving)
Kashi, Amy’s (Light & Lean!), Lean Cuisine,
Weight Watchers Smart Ones, VitaPizza
(request it!), Naked Pizza (Superbiotic one
ROCKS)
‰‰ Classic entrées
Kashi, Healthy Choice, Lean Cuisine,
Cedarlane, Amy’s (Light & Lean!),
MorningStar Farms, Lightlife
‰‰ Steam-ready meals
Lean Cuisine Market Collection, Healthy
Choice Cafe Steamers, Kashi Steam Meals
‰‰ Amy’s Cheese Pizza Toaster Pops
‰‰ Contessa Stir-Fry Meals
‰‰ Garden Lites Souffles (Pizza flavor!)
‰‰ Applegate Naturals Wheat-Free Beef Corn
Dogs

ICE CREAM, FROZEN
DESSERTS & DESSERT
INGREDIENTS

‰‰ Light and FF ice cream cartons
Dreyer’s/Edy’s Slow Churned Light (seasonal
flavors!), Breyers FF
‰‰ Portion-controlled cups of light ice cream
Skinny Cow, Weight Watchers, Dreyer’s/Edy’s
‰‰ Frozen yogurt
Dreyer’s/Edy’s Slow Churned Yogurt Blends,
Oikos Frozen Greek Yogurt, Healthy Choice
Greek Frozen Yogurt, TCBY Frozen Yogurt
‰‰ Lifeway Frozen Kefir
Page 3 of 4
‰‰ Light & LF ice cream bars
Skinny Cow (Truffle Bars!), Breyers Smooth
& Dreamy, Blue Bunny Sweet Freedom
Snack Size
‰‰ LF ice cream sandwiches
Skinny Cow, Weight Watchers, Klondike
Slim-a-Bear, Breyers Smooth & Dreamy,
Blue Bunny (Birthday Party!)
‰‰ Light & LF ice cream cones
Weight Watchers, Skinny Cow,
Nestle Lil’ Drums
‰‰ LF fudge bars
Weight Watchers Giant, Skinny Cow, Healthy
Choice Premium, NSA Fudgsicles
‰‰ Fruit bars
Blue Bunny FrozFruit, Fruitfull Juice Bars,
Dreyer’s/Edy’s Fruit Bars
‰‰ Sorbet & light ice cream bars
Weight Watchers Giant, SF Creamsicles
‰‰ SF Popsicles
‰‰ Mini fillo shells
Athens
‰‰ Cool Whip Free
‰‰ Vitalicious VitaTops
‰‰ Cake cones
‰‰ Sugar cones

SAUCES, SALAD
DRESSINGS & SHELFSTABLE
CONDIMENTS

‰‰ Light, LF & FF salad dressings
Newman’s Own Lite LF Sesame Ginger
Dressing (and others in the Lite line),
Wish-Bone Light, Kraft Free, Kraft Light,
Litehouse (check stats), Hidden Valley FF,
Girard’s FF, Bolthouse Farms
‰‰ Spray dressings
Wish-Bone Salad Spritzers
‰‰ Vinegar (balsamic, seasoned rice, etc.)
Nakano Seasoned Rice Vinegars (so many
flavors!)
‰‰ BBQ sauce (with 45 calories per
serving)
Stubb’s
‰‰ FF mayonnaise
‰‰ Hellmann’s/Best Foods Dijonnaise
‰‰ Mustard (honey, Dijon, spicy brown,
yellow)
‰‰ Vivi’s Original Sauce Carnival Mustards
(request ’em!)
‰‰ Ketchup
Heinz (No Salt Added, Reduced Sugar,
Organic Heinz, Simply Heinz)
‰‰ Frank’s RedHot Original Cayenne
Pepper Sauce
‰‰ RF peanut butter
Skippy RF Creamy & RF Super Chunk
‰‰ Justin’s Nut Butters (portion-controlled
packs)
‰‰ Better’n Peanut Butter/Peanut Wonder
‰‰ SF & low-sugar fruit preserves & jam
Smucker’s SF & Low Sugar Preserves &
Jams, Polaner SF Preserves with Fiber
‰‰ Thick marinades (30 calories or fewer
per tablespoon)
Lawry’s, Newman’s Own, Mrs. Dash
‰‰ LF marinara, pasta & pizza sauce
Classico, Dei Fratelli
‰‰ Salsa
La Victoria, Wholly Salsa (refrigerated in
produce section), Pace
‰‰ Reduced-sodium/lite soy sauce
‰‰ SF pancake syrup
Cary’s SF, Mrs. Butterworth’s SF, Log Cabin
SF
‰‰ Jet-Puffed Marshmallow Creme
‰‰ Light & FF caramel dip (produce section!)
Marzetti Light & FF Caramel Dip, Litehouse
LF & Original
‰‰ Light & SF chocolate syrup
Hershey’s Lite & SF

BEVERAGES

‰‰ Spring water
‰‰ Flavored water (check calories and
servings per container!)
Aquafina FlavorSplash, Zero-Calorie SoBe
Lifewater, Vitaminwater Zero, Activate
Drinks, Minute Maid Fruit Falls & Just 10
Pouches
‰‰ Coconut water
Zico, O.N.E., Vita Coco, Taste Nirvana
(especially Coco Aloe), Coco Libre, Harmless
Harvest
‰‰ Low-calorie & light juice beverages
Diet V8 Splash, V8 V-Fusion Light, Trop50
(new tea blends!), Ocean Spray Diet (Cran-
Cherry!), Ocean Spray Light
‰‰ Low-calorie powdered drink mixes
Crystal Light & Crystal Light Pure, Wyler’s
Light, Lipton Iced Tea To Go (Tea & Honey
mixes!), AriZona SF, True Lemonade
‰‰ Diet soda & club soda
Coke Zero, Coke Cherry Zero, Sprite Zero,
A&W Diet Root Beer, Dr. Brown’s Diet, Blue
Sky Free Root Beer
‰‰ Diet iced tea
Diet Snapple (Trop-A-Rocka rocks!),
Diet AriZona
‰‰ Unsweetened iced tea
Tejava, Gold Peak Tea
‰‰ Tea bags
Celestial Seasonings, Tazo, Stash
‰‰ Unsweetened instant iced tea mix
Lipton
‰‰ Ready-to-brew coffee
Millstone, Dunkin’ Donuts, K-Cups, Starbucks
(Blonde Roast!)
‰‰ Instant coffee granules
Folgers, Nescafe Taster’s Choice
‰‰ Starbucks VIA Ready Brew
‰‰ Hot cocoa packets with 20 to
25 calories each
Swiss Miss Diet, Nestle FF

BAKING PRODUCTS, PANTRY
STAPLES, SPICES & MORE

‰‰ Whole-wheat flour
‰‰ Pancake mix
Aunt Jemima Whole Wheat Blend, Hungry
Jack Complete Extra Light & Fluffy, Fiber One
Complete, Bisquick Heart Smart
‰‰ Mini semi-sweet chocolate chips
‰‰ Mini marshmallows
‰‰ Unsweetened cocoa powder
‰‰ Moist-style cake mixes
‰‰ Brownie mix
Betty Crocker, No Pudge!
‰‰ Betty Crocker Cereal Muffin Mixes
‰‰ LF graham crackers & chocolate graham
crackers
‰‰ SF FF instant pudding mix
Jell-O SF FF Instant
‰‰ Nonstick cooking spray
Pam (Original, Olive Oil & Butter Flavor)
‰‰ Instant potato flakes
Betty Crocker 80 Calories Per Serving
Pouch Potatoes
‰‰ High-fiber pasta
Ronzoni Healthy Harvest & Smart Taste, Barilla
Plus & Whole Grain
‰‰ House Foods Tofu Shirataki Noodle
Substitute (in the refrigerated tofu section!)
‰‰ Wonton wrappers
‰‰ Egg roll wrappers
‰‰ No-calorie sweetener packets
Splenda, Equal, Truvia, Stevia Extract In The
Raw, Nectresse (new & natural!)
‰‰ Splenda No Calorie Sweetener, granulated
(comes loose, not in packets)
‰‰ SF calorie-free flavored syrups
Torani SF Syrups
‰‰ SF & FF flavored powdered creamer
Coffee-mate SF & FF French Vanilla (even
regular ones have reasonable stats!)
‰‰ FF plain powdered creamer
Coffee-mate FF The Original
‰‰ Dry taco, fajita & chili seasoning mix
‰‰ Dry onion soup/dip mix
‰‰ Dry ranch dressing/dip mix
‰‰ Jarred chopped garlic
‰‰ Sun-dried tomatoes in pouches (or packed
in oil; drain ‘em!)