If you were lucky enough to catch our recent podcast "Obese Again, Naturally" you heard us discuss a recipe of my own creation: Mash. It's low-cal, low-prep, high in vitamins, and more appetizing than anything in Disney Pixar's 'Ratatouille.' Many people don't love plain vegetables, but who doesn't love casseroles?? This is like a very healthy casserole just for you!
First! You will need:
1 vegetable you can stomach. My favorite to use is zuccini (about 2 medium/large or 3 or 4 small ones), but you can also use squash, spinach, or as I had on hand today: broccoli. The point of the vegetable is you want to use one that is zero Weight Watcher points. To learn more you can click
HERE. You want a large amount of the vegetable, as it makes up the majority of the your mash.
Low-cal Spaghetti sauce (you will only need 1/4-1/2 a cup)
1 frozen veggie burger. Kendall and I are vegetarians, so we use these. For a carnivore you can figure out the equivalent amount of meat, but you might as well use a veggie burger as they are low-cal and are clearly marked "1 WW Point" (see photo). I especially like the Boca Bruschetta burgers and the Morningstar Farms Black Bean burger (although they are 2 points).
10 saltines
(You can also add some cooked onion, onion powder, garlic powder, any low sodium, no-cal spice that you like.)
Step One: cook your vegetable. Cook it until it is soft and mashable. I boiled my broccoli, Kendall grates his zuccini, there's no wrong way to do it so long as it's nice and soft when it's done.
Step Two: Microwave your veggie burger and mash it up.
Step Three: Add cooked vegetable to mashed veggie burger in a large bowl.
Step Four: Crush up 10 saltines into the bowl.
Step Five: Add 1/4 to 1/2 cup of spaghetti sauce to mixture. Use enough to satisfy your taste, but no more than 80 calories worth. (Refer to the back of the jar).
Step Six: MASH THAT SHIT UP! Once your mash has turned into something that resembles what the Pilgrims did into buckets and then tossed overboard the Mayflower, you're done!
Step Seven: Eat it! It does look awful. I admit it. BUT it tastes good!! It's like a one person casserole that will satisfy your need for a large heap of food and won't add those unwanted pounds! We all need something to keep us full around the holidays and this is something!
One apple
