SparkPeople Eat, Shrink and Be Merry! Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=40507 This group is to discuss and share recipes from "Eat Shrink and Be Merry" as well as "Looney Spoons" and "Crazy Plates" by Janet and Greta Podleski! SparkPeople Eat, Shrink and Be Merry! Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=40507 Hi http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x40507x45090626 I just came across this site. I thought it sounded good so jumped in. My name is Pauline. I love ESABM. I bought the book a couple of years ago and have a few faves. Can someone send me the recipe for Thai Beau Chicken? Im in the middle of a move and packed my book. Would like to make it for family before getting into our new house Tue, 15 Nov 2011 10:51:05 EST New Cookbook - "Looneyspoons Collection" out Nov.1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x44843409 FYI all - <BR> <BR> Janet & Greta have what looks like a compilation cookbook coming out November 1st, available at Chapters & Costco, those who are in Canada. It seems like that there will be some new recipes too. Looking forward to this! <BR> <BR> ps. Those of you who don't get their occasional newsletter should try it out, they often include recipes. The last one had a recipe for "basalmic chicken with wild mushroom sauce" that I am testing out in the next day or so. Here's their site-... Mon, 31 Oct 2011 02:47:21 EST What was the last recipe you made? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x44174038 What was the last recipe you made from Eat Shrink and Be Merry. We made Chicken Pandemoniyum. It was excellent. Mon, 19 Sep 2011 22:53:06 EST Greek With Envy http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x42348343 Greek Tortellnii Salad with Vegetables and a light vinaigrette dressing <BR> <BR> Ingredients <BR> <BR> Dressing: <BR> 1/3 cup fat-free Italian Salad Dressing <BR> 1 tbsp balsamic vinegar <BR> 1 tbsp freshly squeezed lemon juice <BR> 1 tsp dijon mustard <BR> 1 tsp liquid honey <BR> <BR> 1lb (454g) cheese-filled whole wheat tortellini <BR> 1 1/2 cups peeled, diced english cucumber <BR> 10 cherry tomatoes, halved <BR> 3/4 cup chopped bottled roasted red peppers <BR> 3/4 cup crumbled light fe... Fri, 10 Jun 2011 10:44:20 EST Chicken Soup With Humpty Dumplings http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x42348301 Old Fashioned Chicken Soup with Mini Dumplings <BR> <BR> Soup <BR> 2 tsp olive oil <BR> 1 cup each chopped onions, chopped celery, chopped carrots <BR> 1 stp minced garlic <BR> 1 1/2 tsp dried thyme <BR> 1 tsp dried majoram <BR> 6 cups chicken broth <BR> 2 plum tomatoes, chopped <BR> 1/4 cup chipped celery leaves <BR> 2 bay leaves <BR> 1/2 tsp each of salt and freshly ground black pepper <BR> 6 bone-in, skinless chicken thighs (about 1 1/2 lbs or 680g) *TIP - save money, remove t... Fri, 10 Jun 2011 10:42:09 EST Star-Kissed Tuna Melts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x42107198 Star Kissed Tuna Melts <BR> <BR> Seasoned tuna on toasted multigrain bread with melted cheddar <BR> <BR> Ingredients: <BR> <BR> 2 cans (6oz/170g each) water packed tuna, drained <BR> 1 cup broccoli slaw mix <BR> 1/4 cup light ranch or light creamy cucumber and dill salad dressing <BR> 1/4 cup minced red onions <BR> 2 tbsp light mayonnaise <BR> 1 tbsp freshly squeezed lemon juice <BR> 1/2 tsp granulated sugar <BR> 1/4 tsp each salt and freshly ground black pepper <BR> 4 slices multigrain b... Sun, 29 May 2011 12:52:53 EST Hi Everyone! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x40507x33631313 Just wanted to introduce myself, I just found this team and thought it was fabulous. I'm always looking for healthy recipes or just lower calorie and fat versions of originals, and this seems like a great place to find that. I also love to create some new creations, so I can hopefully share some great concoctions with you as well. I am all about making delicious meals that are healthy and full of nutrition. Nice to meet you all! Thu, 22 Apr 2010 20:02:41 EST Misc http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x33514851 This certainly falls under misc....but may be of interest to a few SP... <BR> <BR> It seems we get so caught up in doing it all ....everyday! Simple things get lost in the mix. <BR> <BR> Personally, I set myself up for failure everyday I don't eat breakfast and/or pack a lunch. <BR> <BR> Work is physically demanding (I clean vacation rentals) and some days it's just to mind boggling to think about taking a 2-3 mile walk...but 15 minutes is doable. <BR> <BR> 35-45 minutes of ST?? What?? Bu... Sun, 18 Apr 2010 02:15:23 EST Sharing the Recipes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x32738173 Hi All..I have some really great news. I wrote Greta and Janet and asked about sharing their recipes on line. And they are delighted for us to do this. All they as is that we give credit to which book it comes from. You can't ask for better than that. Oh, and they wish us luck on the weight loss journey. Happy and healthy cooking and eating to all of us. <BR> (Is there anyone else out there like me who loves reading cookbooks? I will admit this series has been my all time favorites, and I ha... Tue, 16 Mar 2010 13:49:08 EST Helpful tips and tricks from the Podleskis! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x32612705 I only have Eat Shrink and Be Merry (obviously looking into buying the other 2 books now) - but I can't tell you how much I've learned about working my way around in the kitchen just from using this book! What are some helpful hints you've encountered (from the books or just general info you'd like to share for fellow cooks) <BR> <BR> - To slice beef thinly, partially freeze it. Much easier to cut. (ESBM) <BR> <BR> - Pre-bake your pizza crusts by poking a fork in the rolled dough and bake ... Thu, 11 Mar 2010 11:48:43 EST It's finally here!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x32242717 Yay! My ESBM book is finally here! I did a quick flip through. OMG how cute is this book?? Totally makes cooking seem fun!! <BR> <BR> I can't wait to start cooking and posting pics of my successes...and disasters. LoL :D Thu, 25 Feb 2010 13:54:43 EST Taco Of The Town Salad http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x32216256 From the ESBM TV show <BR> <BR> This is a multi-step recipe. Spiced sour cream and taco bowls may be made a day in advance, but other components (taco beef and salsa) are best if made fresh. This recipe makes 6 dinner-size servings. <BR> <BR> Per serving: 587 calories, 18.4 g total fat* (7.5 g saturated fat), 36 g protein, 61 g carbohydrate, 14 g fibre, 83 mg cholesterol, 742 mg sodium *Much of this fat comes from the heart-healthy avocados! You may use reduced-sodium store-bought taco sea... Wed, 24 Feb 2010 15:13:32 EST Help! I need recipe for Penne From Heaven http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x32172509 I so want to have Penne From Heaven for supper tonite and I can't find my recipe. I know it was in the second cookbook "Crazy Plates" . Does anyone have it? Can you please send me it? Thank you. Tue, 23 Feb 2010 02:18:38 EST Whoo hoo! Getting ESBM!!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x32104059 I am so excited I wanted to share. I bid on ESBM on ebay and I thought I lost it, but I got a second chance offer and won it for $20.00!!! So now it's on it's way to me. I can't wait to get it and try some recipes. Sat, 20 Feb 2010 13:56:42 EST Eat This, Not That http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x31990299 After Amanda posted buying these books in her blog, I was watching the Today Show at the gym this morning & GUESS who's in Vancouver during the Olympics? The author! David Zinczenko! So cool. Here's the clip: <BR> <BR> <link>today.msnbc.msn.com/id/35017294/vp/3<BR>5407845#35407845 </link> Tue, 16 Feb 2010 01:57:38 EST Low Fat Meatballs (can be used for Maui Wowies) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31974062 1.5 lbs (680 g) extra-lean ground beef <BR> 1/4 cup hoisin sauce <BR> 1/4 cup dry, unseasoned bread crumbs <BR> 3 tbsp finely minced green onions <BR> 1 tbsp minced fresh cilantro (omit if you dislike this) <BR> 1 egg <BR> 2 tsp minced garlic <BR> 1 tsp grated gingerroot <BR> 1 tsp toasted sesame oil <BR> 1/4 tsp each salt and freshly ground black pepper <BR> <BR> Preheat oven to 400 F. Spray a rimmed cookie sheet or large baking pan with cooking spray and set aside. <BR> <BR> To make meat... Mon, 15 Feb 2010 13:52:09 EST Wowie Maui Meatballs (exclusive for Sparkers!) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31973966 Okay, the recipe is in the book too - but the authors of this book have given me permission to post it on Spark. You will not find it anywhere else online. <BR> <BR> "Grilled meatball and pineapple kebobs with sesame-ginger barbecue sauce." <BR> <BR> Sauce <BR> 1/3 cup of your favourite BBQ sauce <BR> 5 tsp reduced-sodium soy sauce <BR> 1 tbsp grated gingerroot <BR> 2 tsp liquid honey <BR> 1 tsp toasted sesame oil <BR> <BR> 32 precooked lean meatballs (you can use the recipe posted in an... Mon, 15 Feb 2010 13:48:13 EST Shockolate Cheesecake - CRACKING! Any tips? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14520x40507x31945248 So this tastes amaaazing.. but it is the only cheesecake I ever made and it cracked on me like crazy. Any tips? Are you supposed to keep the oven closed the entire time you make a cheesecake? I have to admit that I peeked. Sun, 14 Feb 2010 11:36:58 EST Janet and Greta's Hearty-Choke Dip http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884910 *From the Eat Shrink and Be Merry TV Show* <BR> <BR> Roasted artichoke dip with spinach and Asiago. Per serving (about 1/3 cup): 143 calories, 7.9 g total fat (3.9 g saturated fat), 7 g protein, 12 g carbohydrate, 2.8 g fibre, 22 mg cholesterol, 334 mg sodium <BR> <BR> Ingredients <BR> 1 can (14 oz/398 mL) artichoke hearts (not marinated) <BR> 1/2 large yellow sweet onion, coarsely chopped <BR> 3 large cloves garlic, peeled and cut into thirds <BR> 1 tablespoon olive oil <BR> Salt and f... Thu, 11 Feb 2010 16:37:14 EST Starvin’ Guy Chicken Pie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884844 *From the ESBM TV Show* <BR> <BR> Individual chicken potpies with roasted chicken, mushrooms, Swiss cheese and a sweet-potato biscuit crust. <BR> <BR> Per serving: 341 calories, 10 g total fat (4.5 g saturated fat), 26 g protein, 37 g carbohydrate, 3.3 g fibre, 72 mg cholesterol, 658 mg sodium. <BR> <BR> <BR> Yield: 8 <BR> <BR> Ingredients <BR> <BR> Filling <BR> 1 teaspoon olive oil <BR> 1 cup diced onions <BR> 1/2 cup diced celery <BR> 1 teaspoon minced garlic <BR> 3 cups thinly s... Thu, 11 Feb 2010 16:34:24 EST The Better Butter Chicken http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884761 *NOTE - this is from the TV show and a bit different from the recipe of the same name in their book. <BR> <BR> <BR> Fragrant Indian butter chicken. <BR> <BR> This recipe is divided into two parts: making the Tandoori chicken, then using the Tandoori chicken to make butter chicken! You can make the Tandoori chicken a day in advance. <BR> <BR> Tip: PC Memories of Kashmir Spicy Tandoori Sauce is perfect for this recipe. <BR> <BR> Tip: You can find almond butter and cashew butter in well-s... Thu, 11 Feb 2010 16:30:47 EST Corny Corn Muffins http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884646 *From the ESBM TV show* <BR> <BR> Simple and scrumptious corn muffins for dunking in chili or stew. <BR> <BR> Tip: Look for cans of diced green chilies where you find taco kits and salsa at the grocery store. <BR> <BR> Per muffin: 147 calories, 3 g total fat (1.4 g saturated fat), 4 g protein, 27 g carbohydrate, 1.3 g fibre, 24 mg cholesterol, 341 mg sodium <BR> <BR> <BR> Yield: 12 <BR> <BR> Ingredients <BR> 1 cup all-purpose flour <BR> 1 cup yellow cornmeal <BR> 2 tablespoons granul... Thu, 11 Feb 2010 16:26:28 EST Janet and Greta's Chicken Cordon New http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884616 *From the ESBM TV Show* <BR> <BR> Per serving (with chicken breasts): 352 calories, 11 g total fat (3.6 g saturated fat), 43 g protein, 17 g carbohydrate, 2.4 g fibre, 154 mg cholesterol, 640 mg sodium <BR> <BR> Yield: 4 <BR> <BR> <BR> Ingredients <BR> 1 egg <BR> 1 tablespoon honey-Dijon mustard <BR> 1/2 cup whole wheat flour <BR> 1/2 teaspoon each salt and freshly ground black pepper <BR> 2/3 cup multigrain crackers, finely crushed <BR> 2 tablespoons Parmesan cheese <BR> 2 teaspoon... Thu, 11 Feb 2010 16:25:27 EST Stew-Pendous Beef Stew with Biscuits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884576 Per serving of stew: 399 calories, 12.6 g total fat (3.9 g saturated fat), 39 g protein, 31 g carbohydrate, 4.4 g fibre, 91 mg cholesterol, 699 mg sodium <BR> <BR> Per biscuit (based on 12 biscuits): 143 calories, 5.7 g total fat (3.9 g saturated fat), 5 g protein, 18 g carbohydrate, 1.1 g fibre, 16 mg cholesterol, 237 mg sodium. Recipe makes 10-12 biscuits. <BR> <BR> Yield: 6 <BR> <BR> Ingredients <BR> <BR> Beef Stew <BR> 2 pounds (908g) stewing beef (cut into 1 to 1½ inch cubes) <BR> ... Thu, 11 Feb 2010 16:23:13 EST "Batter Be Good to Me" Pancakes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884534 *From the Eat Shrink and Be Merry television show* <BR> <BR> <BR> Scrumptious blueberry and banana pancakes with strawberry sauce. <BR> <BR> Per serving: 343 calories, 8 g total fat (3.9 g saturated fat), 12 g protein, 62 g carbohydrate, 4.9 g fibre, 58 mg cholesterol, 582 mg sodium. <BR> <BR> 10 pancakes, 5 servings <BR> <BR> Yield: 10 <BR> <BR> Ingredients <BR> <BR> Pancakes <BR> 1 1/3 cups all-purpose flour <BR> 2/3 cup oat bran <BR> 2 teaspoons baking powder <BR> 1 teaspoon baki... Thu, 11 Feb 2010 16:20:49 EST Chop 'Til You Drop Suey and Fried Rice http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31884478 *From ESBM TV Show* <BR> <BR> We use lean pork tenderloin instead and loads of veggies to "healthify" this popular Chinese take-out dish. The ingredient list may appear long, but the marinade and sauce ingredients are similar. <BR> <BR> Per serving of Chop Suey: 252 calories, 7 g total fat (1.8 g saturated fat), 26 g protein, 23 g carbohydrate, 5 g fibre, 62 mg cholesterol, 548 mg sodium. <BR> <BR> Yield: 6 servings. <BR> <BR> Per serving of Vegetable Fried Rice: 172 calories, 3.3 g to... Thu, 11 Feb 2010 16:18:44 EST Name that Tuna Casserole http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878588 From the ESBM TV Show <BR> <BR> Lemon and dill add zest and zing to this updated classic comfort food! <BR> <BR> Per serving: 388 calories, 10.3 g total fat (4.9 g saturated fat), 28 g protein, 49 g carbohydrate, 6.5 g fibre, 50 mg cholesterol, 613 mg sodium <BR> <BR> Yield: 4 <BR> <BR> Ingredients <BR> 4 cups uncooked high-fibre rotini pasta <BR> 1 cup frozen green peas <BR> 1 tablespoon butter <BR> 3/4 cup diced yellow onions <BR> 1/2 cup diced celery <BR> 1 teaspoon minced garlic... Thu, 11 Feb 2010 12:06:30 EST Ooh-La-La-Sagna http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878550 Cooking tip: When buying feta cheese for this recipe, look for the kind flavoured with sun-dried tomatoes and basil. When it comes to the shredded cheese, there are many delicious, pre-shredded 4-cheese blends on the market. Any blend labelled “Italian” would be perfect for lasagna, as would combinations of Asiago, Parmesan, Provolone, Monterey Jack, Mozzarella or Cheddar. <BR> <BR> Per serving: 399 calories, 15 g total fat (6.8 g saturated fat), 31 g protein, 35 g carbohydrate, 4.4 g fibre... Thu, 11 Feb 2010 12:05:13 EST Tir-rific Tiramisu Trifle http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878472 *From the ESBM TV Show <BR> <BR> This is actually very simple to make, but it looks impressive! <BR> <BR> Per serving: 352 calories, 13 g total fat (7.3 g saturated fat), 14 g protein, 40 g carbohydrate, 1.2 g fibre, 77 mg cholesterol, 232 mg sodium <BR> <BR> Yield: 12 <BR> <BR> Ingredients <BR> <BR> 1/2 cup sugar-free flavoured coffee syrup (see tip below) <BR> 1 envelope Knox unflavoured gelatine <BR> 1 Pound (454 g) light (5%) ricotta cheese <BR> 2 packages light cream cheese (8 o... Thu, 11 Feb 2010 12:03:08 EST Strudelicious Panzerotti http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878421 *From the ESBM TV Show* <BR> <BR> Per serving: 473 calories, 15.8 total fat (5.1 g saturated fat), 27 g protein, 56 g carbohydrate, 7 g fibre, 57 mg cholesterol, 972 mg sodium <BR> <BR> Yield: 4 <BR> <BR> Ingredients <BR> <BR> Dough <BR> 1 cup all-purpose flour <BR> 1/2 cup whole wheat flour <BR> 2 tablespoons ground flaxseed <BR> 1 envelope Fleischmann’s Quick-Rise Yeast <BR> 1/2 teaspoon salt <BR> 3/4 cup very warm water <BR> 2 teaspoons olive oil <BR> 2 teaspoons honey <BR> <B... Thu, 11 Feb 2010 12:01:26 EST Macho Nacho Dip http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878311 *From the ESBM TV Show* <BR> <BR> <BR> Colossal, multi-layered Tex-Mex nacho dip. <BR> <BR> Makes 15 servings, about 2/3 cup each <BR> <BR> Per serving: 194 calories, 10 g total fat (3.7 g saturated fat), 8 g protein, 19 g carbohydrate, 5.3 g fiber, 23 mg cholesterol, 514 mg sodium <BR> <BR> <BR> Yield: 15 <BR> <BR> Ingredients <BR> <BR> First Layer (Bottom): Full o' Beans <BR> 1 can (19 oz / 540 ml) white kidney beans, drained and rinsed <BR> 1 cup light sour cream (5%) <BR> 2 tab... Thu, 11 Feb 2010 11:58:04 EST La Crème de la Cream Pie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878234 Chocolate banana cream pie with peanut-butter graham crust. <BR> <BR> Per serving: 382 calories, 14 g total fat (5 g saturated fat), 14 g protein, 53 g carbohydrate, 3.2 g fibre, 75 mg cholesterol, 397 mg sodium. <BR> <BR> Yield: 8 <BR> <BR> Ingredients <BR> <BR> Crust <BR> 1 1/2 cups graham crumbs <BR> 1/3 cup light peanut butter <BR> 1 egg white (save yolk!) <BR> <BR> Filling <BR> 1 can (380 mL) evaporated 2% milk <BR> 1 envelope Knox unflavoured gelatine <BR> 1/2 cup packed brow... Thu, 11 Feb 2010 11:56:00 EST Hail Ceasar Salad http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878186 *From the ESBM TV show* <BR> <BR> Scrumptious marinated grilled chicken salad with creamy dressing and multigrain croutons. <BR> <BR> The ingredients for the chicken marinade are also used in the dressing, with the exception of fresh dill. So, while list looks long, the ingredients are repeated (If you have to buy them, might as well use them, right?) <BR> <BR> Per serving: 376 calories, 17 g total fat (5 g saturated fat), 41 g protein, 13 g carbohydrate, 2 g fibre, 144 mg cholesterol, 5... Thu, 11 Feb 2010 11:54:27 EST Smackeroni and Cheese http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878115 NOTE: This is the version made on the TV and NOT in the book. This seems like an improved recipe. <BR> <BR> <BR> Creamy macaroni and cheese with bacon and mushrooms. <BR> <BR> Per serving: 384 calories, 14 g total fat (7.1 g saturated fat), 23 g protein, 38 g carbohydrate, 4.1 g fibre, 81 mg cholesterol, 644 mg sodium <BR> <BR> Tip: The cheese-blend we prefer is a combination of provolone, asiago, parmesan and fontina cheese. It’s sold in a plastic tub where the specialty cheeses are fo... Thu, 11 Feb 2010 11:51:55 EST Stick To Your Ribs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878059 * From the ESBM TV Show <BR> <BR> <BR> Pork tenderloin “ribs” with zesty, lemon-rosemary barbecue sauce. <BR> <BR> Per serving: 393 calories, 10.5 g total fat (4.2 g saturated fat), 49 g protein, 24 g carbohydrate, 1.2 g fibre, 154 mg cholesterol, 708 mg sodium <BR> <BR> <BR> Yield: 5 <BR> <BR> Ingredients <BR> <BR> Spice Rub <BR> 1 tablespoon brown sugar <BR> 1 1/2 teaspoons paprika <BR> 1 teaspoon chili powder <BR> 1/2 teaspoon ground cumin <BR> 1/2 teaspoon seasoned salt <BR> ... Thu, 11 Feb 2010 11:49:59 EST Cowabunga Beef Burgers with Yummy Yammy Fries http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31878013 **From the ESBM TV Show** <BR> <BR> Smoky bacon cheeseburgers with spicy sweet potato wedges. <BR> <BR> Tip: Look for small bottles of Club House Mesquite Rub/Marinade in the spice aisle of your grocery store. (It’s a wet paste, not a dry spice mix.) <BR> <BR> Per serving (1 cheeseburger with 1/8 fries): 491 calories, 20 g total fat (8.9 g saturated fat), 34 g protein, 48 g carbohydrate, 5.4 g fibre, 87 mg cholesterol, 979 mg sodium <BR> <BR> Tip: Chipotle chili powder is a new McCormic... Thu, 11 Feb 2010 11:48:16 EST Spiced Carrot Cake w/ Orange-Cream Cheese Frosting http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31877938 **From the ESBM TV Show <BR> <BR> Per slice: 370 calories, 17.5 g total fat (7.5 g saturated fat), 10 g protein, 46 g carbohydrate, 4 g fibre, 83 mg cholesterol, 549 mg sodium <BR> <BR> Yield: 12 <BR> <BR> Ingredients <BR> <BR> Frosting <BR> 1 1/2 packages (12 ounce total) light cream cheese, at room temperature <BR> 1/4 cup butter, at room temperature <BR> 1 1/2 cups confectioners sugar <BR> 1 tablespoon frozen orange juice concentrate <BR> 1 teaspoon grated orange zest <BR> <BR> C... Thu, 11 Feb 2010 11:45:55 EST Spinach and Cheese Cannelloni with Roasted Tomato http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31877881 From the ESBM TV show <BR> <BR> Per cannelloni: 250 calories, 8.7 g total fat (3.3 g saturated fat), 16 g protein, 28 g carbohydrate, 5 g fibre, 68 mg cholesterol, 511 mg sodium <BR> <BR> Yield: 5 <BR> <BR> Ingredients <BR> <BR> Sauce <BR> 2 pounds (908g) small vine-ripened tomatoes <BR> 1 small fennel bulb, coarsely chopped <BR> 1 medium yellow onion, coarsely chopped <BR> 1 red bell pepper, coarsely chopped <BR> 4 cloves garlic, halved <BR> 2 tablespoons extra-virgin olive oil <BR... Thu, 11 Feb 2010 11:44:07 EST My Big-Fat Low-Fat Greek Moussaka http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31877793 Layered Greek casserole with grilled vegetables and savoury meat sauce. <BR> <BR> Moussaka is really several recipes in one, and is best broken down into steps: <BR> 1. Make the meat sauce (you can do this one day in advance), <BR> 2. Prepare the vegetables, <BR> 3. Make the white sauce, or in this case, cheese sauce, <BR> 4. Layer the Casserole, <BR> 5. Bake. <BR> <BR> Per serving: 416 calories, 16 g total fat (7.6 g saturated fat), 31 g protein, 37 g carbohydrate, 6 g fibre, 133 mg... Thu, 11 Feb 2010 11:41:21 EST Full Of Beans Chili http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31877719 From the ESBM TV Show <BR> <BR> <BR> Zesty beef and Italian sausage chili with two types of beans. <BR> <BR> Per serving: 274 calories, 7.4 g total fat (3.4 g saturated fat), 24 g protein, 30 g carbohydrate, 10 g fibre, 47 mg cholesterol, 892 mg sodium. <BR> <BR> Tip: If you can, make this chili one day before you want to serve it. It thickens as it sits overnight and tastes even better the next day! Heinz Baked Beans in Tomato Sauce are a good choice for this recipe and are usually avail... Thu, 11 Feb 2010 11:38:50 EST "Faux" Fried Chicken and Coleslaw http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31877622 *From the Eat Shrink and Be Merry TV Show* <BR> <BR> The extra-crispy seasoned coating makes this oven-fried chicken taste better than its high-fat, deep-fried cousin. We promise! <BR> <BR> Per piece of chicken: 258 calories, 8.8 g total fat (4 g saturated fat), 26 g protein, 18 g carbohydrate, 1.4 g fibre, 106 mg cholesterol, 343 mg sodium. <BR> <BR> Per ½-cup serving of coleslaw: 77 calories, 4.7 g total fat (0.7 g saturated fat), 1 g protein, 8.5 g carbohydrate, 1.5 g fibre, 7 mg chol... Thu, 11 Feb 2010 11:35:55 EST Lord of the Wings http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31877405 *note: this is the version they used on the ESBM tv show* <BR> <BR> <BR> Boneless honey-garlic “wings” with blue-cheese dip. <BR> <BR> Per serving (7 boneless wings with 2 tbsp dip): 543 calories, 18.6 g total fat (5.2 g saturated fat), 57 g protein, 30 g carbohydrate, 0 g fibre, 258 mg cholesterol, 975 mg sodium <BR> <BR> <BR> Yield: 32 <BR> Ingredients <BR> Chicken "Wings" with Honey-Garlic Marinade <BR> 1/2 cup honey <BR> 1/4 cup hoisin sauce <BR> 3 tablespoons reduced-sodium ... Thu, 11 Feb 2010 11:28:52 EST Leaning Tower of Pizza http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31877372 *From ESBM TV show* <BR> <BR> <BR> Italian sausage and turkey pepperoni pizza on a whole wheat and ground flax crust. <BR> <BR> Per serving (1/8 pizza): 238 calories, 8.8 g total fat (3.6 g saturated fat), 16 g protein, 24 g carbohydrate, 3.2 g fibre, 29 mg cholesterol, 634 mg sodium <BR> <BR> <BR> Yield: 8 <BR> Ingredients <BR> Crust <BR> 1 cup all-purpose flour <BR> 1/2 cup whole wheat flour <BR> 2 tablespoons flax meal or ground flax seeds <BR> 1 envelope (8 g or 21/4 tsp) Fl... Thu, 11 Feb 2010 11:27:56 EST Where Can I Buy This Book? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x31877335 Amazon.com carries this book - but you can also order directly from <link>www.eatshrinkandbemerry.com </link> <BR> <BR> Right now they are selling them at buy 1, get 1 free. <BR> <BR> For US customers please call them - according to Greta: <BR> <BR> "Americans can call our office 1 800 470 0738 to order Eat, Shrink & Be Merry. It is sold on a "buy one, get one free" basis. It's $29.95 plus 5.95 shipping (no tax) and for that price they will receive TWO copies, one for themselves and ... Thu, 11 Feb 2010 11:26:49 EST Other places you like to get recipes from http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x40507x31877301 What other websites or cookbooks are you using? <BR> <BR> I haven't tried any SP recipes yet, but I really want to try a frozen banana "ice cream" one that keeps popping up! I will try to find the link. <BR> <BR> I also love <link>www.prevention.com </link> for healthy recipes. Thu, 11 Feb 2010 11:25:58 EST Chicken Catcha Tory (LooneySpoons Recipe) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31876581 4 boneless, skinless chicken breast halves, cut into 1-inch cubes <BR> 1 cup each chopped onions and chopped green pepper <BR> 3 cups sliced mushrooms <BR> 1 can (19 ounces) tomatoes, undrained, cut up <BR> 1 cup tomato sauce <BR> 1 can (5-½ ounces) tomato paste <BR> ½ cup dry white wine <BR> 1-½ teaspoons each dried basil and dried oregano <BR> 2 cloves garlic, minced <BR> ½ teaspoon salt <BR> ¼ teaspoon black pepper <BR> 12 ounces uncooked spaghetti or linguini <BR> <BR> <BR> <BR> Prehe... Thu, 11 Feb 2010 10:59:54 EST Spark Members' creations in the kitchen! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14520x40507x31875124 Please feel free to share your own meal ideas and recipes either in this thread - or create your own, just please specify it is YOURS so we know who to give credit to :) Thu, 11 Feb 2010 10:09:00 EST Youtube Video Recipe - Bean Salad http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867275 <link>www.youtube.com/watch?v=1H83j3zfBhU </link> Wed, 10 Feb 2010 23:00:52 EST YouTube Vid Recipe -Banana Roll Up w/Almond Butter http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867254 <link>www.youtube.com/watch?v=4pasRiWJW0c </link> Wed, 10 Feb 2010 22:59:50 EST A Lotta Enchilada http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867184 A LOTTA ENCHILADA <BR> Colorful, flavor-packed chicken, black bean and corn enchiladas <BR> <BR> You will need two 9 x 13-inch baking dishes or one very large baking pan for this recipe. <BR> <BR> Enchilada Sauce <BR> 2 tsp olive oil <BR> 1½ cups diced onions <BR> 2 tsp minced garlic <BR> 1 tbsp chili powder <BR> 2 tsp ground cumin <BR> 1 tsp dried oregano <BR> 1 can (28 oz/796 mL) crushed tomatoes <BR> 1 cup reduced-sodium chicken broth <BR> 1 tbsp brown sugar <BR> ½ tsp salt <BR> ¼ tsp ... Wed, 10 Feb 2010 22:56:38 EST You're Pudding Me On http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867177 YOU’RE PUDDING ME ON <BR> Warm banana bread pudding with chocolate chips and pecans <BR> <BR> 12 slices multigrain bread (about 1 lb/454 g) <BR> 2 cups 2% milk <BR> 2 cups mashed ripe bananas <BR> 1 cup low-fat vanilla yogurt <BR> 4 omega-3 eggs <BR> ¾ cup packed brown sugar <BR> 1 tsp each vanilla and ground cinnamon <BR> ¾ cup semi-sweet chocolate chips <BR> &#8532; cup chopped pecans <BR> <BR> Break bread into 1-inch pieces and place in a 9 x 13-inch glass baking dish that has been spr... Wed, 10 Feb 2010 22:56:17 EST Gobblicious Turkey Strips http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867171 *From ESBM TV Show* <BR> <BR> GOBBLE-ICIOUS TURKEY STRIPS <BR> Sesame-and-coconut-crusted turkey strips with pineapple-plum sauce <BR> <BR> Marinade <BR> 1 egg <BR> ¼ cup hoisin sauce <BR> 1 tsp dark sesame oil <BR> <BR> 1½ lbs (680 g) boneless, skinless turkey breast, cut into strips (about 1 x 4 inches) <BR> <BR> Coating <BR> &#8532; cup sweetened shredded coconut <BR> 2 tbsp sesame seeds <BR> ½ cup unseasoned dry bread crumbs <BR> ¼ tsp each salt, garlic powder and onion powder <BR>... Wed, 10 Feb 2010 22:55:55 EST Salm N' Clam Chowder http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867160 SALM 'N' CLAM CHOWDER <BR> Creamy, hearty clam chowder with salmon and sweet potatoes <BR> <BR> 1 tbsp olive oil <BR> 3 slices reduced-sodium bacon, finely chopped <BR> 1 cup chopped onions <BR> 1 cup diced celery <BR> 2 tsp minced garlic <BR> 1½ cups peeled, cubed sweet potato (cut into small cubes) <BR> 1 tbsp minced fresh thyme or 1 tsp dried thyme (fresh is best!) <BR> 1½ cups reduced-sodium chicken broth <BR> 1 tsp seafood seasoning (such as Old Bay seasoning or Seafood Magic) <BR> 1 ca... Wed, 10 Feb 2010 22:55:10 EST Shepard's Pie with "Squashed" Potatoes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867150 SHEPHERD'S PIE WITH "SQUASHED" POTATOES <BR> Seasoned beef and vegetables are topped with cheesy mashed potatoes and squash <BR> <BR> Meat and Vegetables <BR> 1½ lbs (680 g) extra-lean ground beef <BR> 1 cup chopped yellow onions <BR> 2 tsp minced garlic <BR> 1 tsp paprika <BR> ½ tsp dried thyme <BR> 1 cup frozen peas-and-carrots blend <BR> 1 cup frozen or canned corn <BR> &#8532; cup reduced-sodium beef broth <BR> 2 tbsp chili sauce (such as Heinz) <BR> 1½ tbsp all-purpose flour <BR> 1 tbs... Wed, 10 Feb 2010 22:54:47 EST Crabsolutely Fabulous Crab Cakes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867129 CRABSOLUTELY FABULOUS CRAB CAKES <BR> Succulent pan-fried crab cakes with creamy lemon-dill sauce <BR> <BR> Crab Cakes <BR> 1 lb (454 g) lump crab meat, well drained <BR> 1¼ cups whole wheat cracker crumbs, divided <BR> ¼ cup finely minced red bell pepper <BR> 2 tbsp minced green onions <BR> 1 tbsp minced fresh parsley <BR> 1 egg <BR> 2 tbsp light mayonnaise (not fat free) <BR> 1 tbsp freshly squeezed lemon juice <BR> 2 tsp grainy Dijon mustard <BR> 1 tsp Old Bay Seasoning <BR> 1 tsp Worce... Wed, 10 Feb 2010 22:53:58 EST Peanut-Better Gingersnap Cookies http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867116 PEANUT-BETTER GINGERSNAP COOKIES <BR> A thin and chewy cross between a peanut-butter cookie and a gingersnap <BR> <BR> ¾ cup all-purpose flour <BR> &#8531; cup whole wheat flour <BR> 1 tsp baking soda <BR> 2 tsp ground cinnamon, divided <BR> ½ tsp ground ginger <BR> ¼ tsp each ground allspice and salt <BR> 2 tbsp granulated sugar <BR> 1 cup brown sugar (not packed) <BR> &#8531; cup light peanut butter <BR> 3 tbsp butter, softened <BR> 2 tbsp molasses <BR> 1 egg <BR> 1 tsp vanilla <BR> <BR... Wed, 10 Feb 2010 22:53:25 EST Someone Pasta Meatballs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867107 *From the ESBM TV Show* <BR> <BR> SOMEONE PASTA MEATBALLS <BR> High-fiber spaghetti and meatballs in a zesty tomato sauce <BR> <BR> Meatballs <BR> 1½ cups fresh whole grain bread crumbs (see tip) <BR> ½ cup 1% milk <BR> 1 lb (454 g) extra-lean ground sirloin <BR> 8 oz (227 g) light mild Italian sausage (remove casing and break into very small pieces) <BR> &#8531; cup packed freshly grated Parmesan cheese <BR> 1 egg <BR> 1 tbsp minced fresh flat-leaf parsley <BR> 1 tsp minced garlic <BR> ¼ ... Wed, 10 Feb 2010 22:52:52 EST Little Miss Muffin Tops http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31867087 LITTLE MISS MUFFIN TOPS <BR> Lemon-berry muffin tops with strawberry cream cheese filling <BR> <BR> Dry ingredients <BR> 11/4 cups all purpose flour <BR> 3/4 cup whole wheat flour <BR> 11/2 tsp baking powder <BR> 1 tsp baking soda <BR> 1/2 tsp salt <BR> <BR> Wet ingredients <BR> 1 cup low-fat vanilla flavored yogurt <BR> 1/2 cup lightly packed brown sugar <BR> 1/4 cup vegetable oil <BR> 1 egg <BR> Grated zest of one large lemon <BR> 2 tbsp freshly squeezed lemon juice <BR> <BR> 2/3 cup ... Wed, 10 Feb 2010 22:52:08 EST The Greater Tater Salad http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862899 THE GREATER TATER SALAD <BR> Warm mini potato salad with bacon and dill <BR> <BR> Salad <BR> 3 lbs (1.36 kg) mini thin-skinned white potatoes <BR> 4 slices reduced-salt bacon, chopped small <BR> 1 cup diced yellow onions <BR> 1 tsp minced garlic <BR> 2/3 cup finely diced carrots <BR> 2/3 cup finely diced celery <BR> <BR> Dressing <BR> 1/2 cup chicken broth <BR> 3 tbsp grainy Dijon mustard <BR> 2 tbsp white balsamic vinegar <BR> 1 tbsp freshly squeezed lemon juice <BR> 1 tbsp granulated su... Wed, 10 Feb 2010 19:52:03 EST Most Egg-sellent http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862752 MOST EGG-SELLENT BREAKFAST STRATA <BR> Layered breakfast strata with Italian sausage and veggies <BR> <BR> 3 cups low-fat herb-seasoned croutons <BR> 8 oz (227 g) light mild Italian sausage <BR> 1 cup diced zucchini <BR> ½ cup minced onions <BR> ½ cup diced red bell pepper <BR> 1 cup packed shredded light old (sharp) cheddar cheese (4 oz/113 g) <BR> 8 omega-3 eggs <BR> 1 cup 2% evaporated milk or light (5%) cream <BR> ¼ tsp each salt and freshly ground black pepper <BR> <BR> Spray an 11 x... Wed, 10 Feb 2010 19:46:47 EST Bran-ana Bread http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862741 BRAN-ANA BREAD <BR> Moist and delicious chocolate-chip banana bread with bran and flax <BR> <BR> 2 cups Robin Hood Nutri-Flour Blend <BR> (or 1½ cups all-purpose flour mixed with ½ cup wheat bran) <BR> &#8531; cup granulated sugar <BR> ¼ cup ground flaxseed or flaxmeal <BR> 1 tsp each baking soda and baking powder <BR> ½ tsp cinnamon <BR> ¼ tsp salt <BR> <BR> 1½ cups mashed RIPE bananas <BR> ¾ cup plain yogurt (2%) <BR> 2 eggs <BR> 2 tbsp butter, melted <BR> 1 tsp vanilla <BR> <BR> ½ cu... Wed, 10 Feb 2010 19:46:09 EST Don't Be Afraid of the Dark Fudge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862720 **From the Eat Shrink and Be Merry TV Show** <BR> <BR> DON'T BE AFRAID OF THE DARK FUDGE <BR> Creamy, foolproof chocolate and peanut butter fudge <BR> <BR> 2 cups dark chocolate chips (such as Hershey’s Special Dark) <BR> 1 cup milk chocolate chips <BR> ½ cup light peanut butter <BR> ½ cup (4 oz/120 g) light cream cheese (in a brick, not in tub) <BR> 2 tbsp butter, at room temperature <BR> ¼ cup 1% milk <BR> 1 tsp vanilla <BR> 2 cups icing sugar (confectioner’s sugar) <BR> 1 cup finely cho... Wed, 10 Feb 2010 19:45:23 EST The Ladle In Red http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862573 Everyone’s favorite classic beef chili. A staple recipe! <BR> <BR> <link>www.eatshrinkandbemerry.com/user_fil<BR>es/images/File/the_ladle_in_red.pdf </link> Wed, 10 Feb 2010 19:40:13 EST Hook, Line and Simple http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862546 Easy broiled salmon with creamy dill sauce. <BR> <BR> <link>www.eatshrinkandbemerry.com/user_fil<BR>es/images/File/hook_line_and_simple2.pdf </link> Wed, 10 Feb 2010 19:39:36 EST Melancauli Baby http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862523 Curried cauliflower soup with Swiss cheese and wild rice <BR> <BR> A personal favourite of mine! <BR> <BR> <link>www.eatshrinkandbemerry.com/user_fil<BR>es/images/File/MelancauliBaby.pdf </link> Wed, 10 Feb 2010 19:38:58 EST Worth Every Penne http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862423 Whole wheat penne noodles with chicken, bacon, vegetables and pesto sauce <BR> <BR> Copy and paste this link into your browser! <BR> <BR> <link>www.eatshrinkandbemerry.com/user_fil<BR>es/images/File/ESBM_182.pdf </link> Wed, 10 Feb 2010 19:35:17 EST Shocklate Cheesecake http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862408 "Rich-tasting, double-chocolate cheesecake with a chocolate brownie crust." <BR> <BR> <link>www.eatshrinkandbemerry.com/user_fil<BR>es/images/File/ShocklateCheesecake.pdf </link> Wed, 10 Feb 2010 19:34:47 EST Sticky Chicky http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14528x40507x31862394 Here is a link to the following recipes: <BR> <BR> STICKY CHICKY - Baked chicken thighs in a sticky-sweet barbecue sauce <BR> <BR> <link>www.eatshrinkandbemerry.com/user_fil<BR>es/images/File/StickyChicky.pdf </link> Wed, 10 Feb 2010 19:34:12 EST What Have You Tried Recently? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14520x40507x31860434 Tonight we had "I'm Dreaming of a White Chili." we used low fat yogurt instead of sour cream. It was quite tasty. We tried "Parma Chameleon" this week and thought it was fantastic. We added zucchini and green peppers to it to add a few more veggies. I highly recommend this tasty tofu treat. Wed, 10 Feb 2010 18:06:00 EST So excited! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x40507x31854246 Yay! I am so excited for this team Amanda! I'm glad you made one! :D <BR> <BR> Don't have the book quite yet, but hopefully this paycheck :D Wed, 10 Feb 2010 13:43:56 EST Recipes that just didn't do it for you http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14520x40507x31853446 Okay, all cook books have them. Which ones will you not be making again? <BR> <BR> Personally, my two are "Salmon and Garfunkel" and "Glad Thai Dings" (or was that Good Thai Dings?). Both were okay, but I didn't find myself going back for leftovers.. I think the hoison sauce is too strong for me in the meatball recipe. And I couldn't really get past the idea of salmon in soup :( Wed, 10 Feb 2010 13:14:46 EST Your Favourite Recipes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=14520x40507x31853349 I'm only 1/6 through the book but so far, here are my "five star" recipes! <BR> <BR> - Roastess with the Mostess <BR> - Chic To Be Greek Dip <BR> - Kernel Austin <BR> - Tinbuck Tuna <BR> - Melencauli Baby <BR> - Wowie Maui Meatballs <BR> - Spring Chickens <BR> - Spud Lite <BR> - Poppy Love <BR> Wed, 10 Feb 2010 13:11:39 EST When did you start cooking with ESBM? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x40507x31852824 Just wondering how long everyone has been an ESBM-er! I have been grabbing recipes from it now and then for the past couple of years, but really dove into it this January. I have cooked over 25 recipes in the book already! Wed, 10 Feb 2010 12:51:00 EST