Before weight loss surgery, I tried every diet known to man. Most of those diet recipes were hardly palatable. But I did come away with one that has become a family favorite, since 1977. So what is this wonder concoction?  It's the recipe for the best homemade barbecue sauce ever—Weight Watchers.

Yep, that's right and it's that good. I've been making it for 40 years. I always have some in my fridge. My children crave it. My friends can't get enough and my husband won't eat grilled chicken without it. I've even been known to put it on tuna fish!

Weight Watchers Barbecue Sauce

• 3 teaspoons tomato ketchup
• 2 teaspoons vinegar
• 1 tablespoons lemon juice
• 2 tablespoons Worcestershire sauce
• 3 tablespoons brown sugar or brown sugar replacement
• 2 tablespoons butter
• 1 teaspoon mustard or dry mustard
• 1 teaspoon salt
• 1 teaspoon pepper

 I have, however, made a few adjustments to the original recipe.  I also add in:

• minced garlic or garlic powder
• onion flakes
• red pepper flakes
• hot sauce
• replace some of the brown sugar with honey (if desired)

(All of these to taste!)

Yes, we can. We have many more miles to go! 

Chocked full of crab, cabbage and fresh vegetables, this soup is perfect when the weather gets cooler. 

• 1 cup cabbbage
• 1 cup asparagus tips
• 2 - 3 ounces crab meat
• chicken broth
• salt
• pepper
• no salt herb seasoning

Mix all ingredients and cook until vegetables are done. Yumm.....

When it comes to dinner, not only do I strive to cook "bariatric" friendly, I have to cook "husband" friendly—he's a picky eater. With all our stipulations it's hard to find something that satisfies everyone's tastes as well as fills our eating criteria. But recently I have found a winner. I tweaked the recipe a little and voila—Sausage and Bean Soup...on yum!

The original recipe calls for chicken sausage, but I used Italian Sweet sausage. I also substituted the Northern beans for field peas (only because I had some in the freezer).

The soup was a big hit, perfect for these cold winter days.

Julia's Sausage and Bean Soup

• 1 package Italian sweet or chicken sausage, sliced and drained
• 3 - 4 carrots, chopped
• 1 medium onion
• 1/2 tsp salt
• 1/4 black pepper
• 2 (14 1/2 oz) cans fire-roasted diced tomatoes
• 2 cans field peas or white beans, drained
• 2 cups kale
• 4 bacon slices, diced, cooked, drained and  (optional)

Cook sausage in skillet about 4 minutes until browned. 

Place carrots and onions in a 4-5 Qt slow cooker, sprinkle with salt and pepper. Layer tomatoes and beans over carrot mixture. Top with sausage. Cover and cook on low for 8 hours or until vegetable are tender. Just before serving I placed a layer of kale on top until it wilted. Serve with a few crumbles of crispy bacon.

Fall is a great time for steamed cauliflower. Actually, any time is a great time for cauliflower and this recipe is quick, easy and delicious. 

Steamed Cauliflower 

• cauliflower (cut and steamed)
• salt
• pepper 
• butter
• and blend...

That's it. It's just that simple!

I have found that those Ziploc Steaming Bags I mentioned in an earlier post come in handy for steaming vegetables such as this cauliflower. I add in a few teaspoons of water and put them in the microwave for 3 to 4 minutes. 

I place the steamed cauliflower in the blender with butter, salt and pepper and seasoned to taste, and serve. What could be easier than that?