![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIYOXfVozM5KK3uKHtgo5wZ7NhtIqsJkiKFrMsUCmZ0jLJN0WdtxVHm5bh2nsCH2jvSTR3k2XfnQTMSGByy6DdFQm9VvTa5zhxfPRGDuy4-Imws_aivKUJM-Wz-hD7B2cnKrRSovtOrwE/s320/Photo+on+2010-11-12+at+12.02.jpg)
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.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9J9EDtB8YYhBcSfXZ2I5b_DY4Q2rERyQA9HfjnvfYCTkSS7RIThJwksJ7hHfOyyDiJ3n31ee_93GdZMljlFyCr4sBiHPtLV39SoC8qGA3zyTW2AV6AJMK1-ccOP3mRL_qxP3QCWnxK3A/s320/Photo+on+2010-11-12+at+12.06.jpg)
Step Two: Microwave your veggie burger and mash it up.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh61ZYFPE8oFw-SYTTs5kZCRkrKGDll765fyG3WByOdCbeDFZCf-5CVRemYANZVkulhtcWIyodFPAP07ApP8zmJwgr5c4Lwel4Xsy7_s9x23e6PnqiFvuvLRfeuPPNhH_sXE0cr7LmVnSo/s320/Photo+on+2010-11-12+at+12.06+%25232.jpg)
Step Three: Add cooked vegetable to mashed veggie burger in a large bowl.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLYUI41NGl7O_bf1EZSSW_9aPCbS8sdw97Ocpwkhz7IeZSOoV9KAisB4o8Tb-oYls5y376IdDFAkLMLGZHQx6KhWCM2Ao6eqmhifK6rxaPZQIXjbCpD57MtGzC4T3Vh6SqESr0QMRgQGE/s320/Photo+on+2010-11-12+at+12.07.jpg)
Step Four: Crush up 10 saltines into the bowl.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaSmiEYlAAVBYDcVlXYC8t7q9xKBes4KtBGJxIHCKpcrCdIsKsizm2vv07GHxwLLI_dHqfLqw7BFeM4rKlhmqhroqgsJ3eATcDr49TCnhu0jzzJQArO_FLGLeWqJT2S_59G0D16qf23wQ/s320/Photo+on+2010-11-12+at+12.08.jpg)
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).
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjENkPkoNmgYEWpC4qmu5_kt__7kqqcLIPhl1JOhmQEErkR0Hgh36N1D_BzGWV-lbmyQeK_EiSTJpLkFS4MNfYZcW163XhMvjdSl2URLc8aTWTi2qHLJPE6DoeGESqLEdKKxvyltkbBcEQ/s320/Photo+on+2010-11-12+at+12.09.jpg)
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!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKcY6lDWm2mP_FLlyUysB7Q134pBySY_XUbAaAJtw4t4dHE5RYv8HFnrdNZbHHsKU_KJGLf9zLZmLsjTE8OF4xLjePhPUlhaaRyU4EqcyTSvNFPYrcvA-mfAGsgdHmHBYNcV5uWTZjHoI/s320/Photo+on+2010-11-12+at+12.11.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4egbG9MIcN1Hravykj39ZD31ka07nVas41-vUWf553JxRcBeDjuq7kwnSseIbcBZMRYiY11T1usgLCEoDM1hXll_s8IiqFLNakGAMjlp4I3fSbikM4riTTPSZWZI4r0czTCweJpTmR_Y/s320/Photo+on+2010-11-12+at+12.12.jpg)
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!
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