Granola II It is carb only!! Tastes great mixed with applesauce or my Strawberry 'Ice Cream'
3 cups regular rolled oats, uncooked 3 cups puffed brown rice ¼ cup Splenda ½ cup Diabeti Sweet Brown Sugar Substitute ¼ cup flaxseed meal (optional) ¼ cup oat bran (optional) 2 Tablespoons cinnamon 2 teaspoons clear vanilla 1 teaspoon coconut extract 1 cup water
Preheat oven to 350o F. In large mixing bowl, stir together all dry ingredients. Set aside. In small mixing bowl (or oversize measuring cup), combine all wet ingredients thoroughly. Pour this over dry ingredients and stir until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Spread out evenly on silpat on large baking sheet. (Could use non –stick Reynolds foil or parchment, too.) Bake for 30 – 45 minutes or until golden brown. Do not overcook! Cool on pan. Keep in airtight container or portion out to Ziploc bags.
Makes about 9 – 10 - ½ cup servings of granola. (All carbs) If measuring for use during the reduction phase, please be advised that even though this is technically cooked, your portions would measure as follows: ¼ cup granola = ½ cup carb ½ cup granola = 1 cup carb
Living Lean version – You could add or sub in any other dried fruit like raisins, apricots, or banana chips or almonds and walnuts.
Variation - If you don't have the Diabeti Sweet Brown Sugar, use 3/4 cup Splenda total and 1 teaspoon of maple extract.
Christmas 2007 version - Add 2 tablespoons of honey and 1/2 cup slivered almonds to mixture before baking. After it has cooled, stir in 3/4 cup raisins and/or 1 cup of dried apple slices. (This is my gift version for non plan eaters!!)
Gingersnap Muffins (updated 4-2008)
1 cup rolled oats ½ cup steel cut oats 6 T. flaxseed meal (optional) ½ cup Diabeti Sweet Brown Sugar Substitute* (*If you don't have this, you can sub 1/2 cup Splenda and 1/2 teaspoon maple extract for a similar flavor) 1 Tablespoon cinnamon 1 Tablespoon ginger 2 teaspoons ground cloves 2 teaspoons clear vanilla ½ teaspoon maple extract ¼ teaspoon butter extract ½ cup water orange zest (about 2 teaspoons), optional 12 egg whites
Preheat oven to 350o F. In large mixing bowl, stir together all dry ingredients. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside. In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer. Allow to sit for 5 minutes while oven heats and you prepare the baking pan. Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim. Bake for 15-20 minutes. Remove from oven and cool in pan. Freeze.
Makes (6) Servings of 2 oz. Protein A and ½ cup Carb B
Basil Tomatoes
Have too many tomatoes? I did and I wanted to make something quick and easy to use them up! Here’s what I came up with!! Note: Actual quantities of each ingredient will vary depending on the amount of tomatoes and size of baking dish.
Ripe tomatoes – qty – as many as you want (Any and all kinds will work. I have used grape, cherry, Roma, vine, and beefsteak all with great results!) Good white balsamic vinegar (I use Trader Joe’s) Dry or fresh basil to taste Onion powder to taste Garlic powder to taste (I use Trader Joe’s California Garlic Powder)
Preheat oven to 400oF. Wash tomatoes (ok to leave wet). Slice large tomatoes into ½ inch slices and place in single layer in glass baking dish (9 x 13 or whatever size your tomatoes will fit into). Fill in gaps with grape tomatoes, if available. Sprinkle generously with white balsamic vinegar making sure each piece is wet, but not submerged. Sprinkle generously (to taste) with onion powder, garlic powder, and basil in that order. Bake for 45 minutes. Remove from oven and allow to cool slightly, and then remove to storage container. Scrape any juice/brownings into container, too. Don’t worry if it bakes dry, just allow pan to soak before washing! Allow to cool and then refrigerate overnight for best results. Tomatoes will form a juice when allowed to cool. Serve cold or reheat. Use juice as topping for potatoes, rice, chicken, beef, or as salad dressing! Also great as topping for On Plan Pizza!
Variation – Before adding vinegar and spices, add sliced Vidalia onions and/or sliced peppers (any color) on top of tomatoes. Cut back on onion powder slightly or omit. Baking time may need to increase a few minutes, too. Bake until onions/peppers are tender crisp.
Variation II – (A Living Lean option) – Add a little (about 1 - 2 tsp. per slice) of finely grated low fat/part skim mozzarella cheese after about 30 minutes of baking. Bake until slightly browned.
Variation III – (Sweet and Sour version) – Before adding vinegar and spices, add thinly sliced fresh pineapple on top of tomatoes. Continue as written. Baking time may need to increase a few minutes. Bake until pineapple is slightly browned.
Lakescape Variation – Add sliced summer squash and whole or sliced portabella mushrooms before seasoning. Bake for 1 hour. My new favorite variation!!
Jenny’s Zucchini Spice Muffins These make a great portable snack!
½ cup steel cut oats 1 cup rolled oats 1/3 cup Brown Sugar Substitute (Diabeti Sweet) 1 Tablespoon cinnamon 1 Tablespoon Spice Mix II (see below) ¼ cup flaxseed meal 1 cup grated zucchini (measure after grating) 2 teaspoons vanilla 2 Tablespoons DaVinci Sugar Free Caramel Syrup 1 teaspoon coconut extract (optional) 12 egg whites, beaten about 15 secs (don’t get these too puffy)
Preheat oven to 350o F. In large mixing bowl, stir together all dry ingredients (oats, flaxseed meal, brown sugar sub., spice mix and cinnamon). In small mixing bowl (or oversize measuring cup), combine zucchini, vanilla, coconut extract and Davinci syrup). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside. In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer. Allow to sit for 5 minutes while oven heats and you prepare the baking pan. Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim.
Bake for 15-20 minutes or until knofe comes out clean. Remove from oven and cool in pan. These freeze well.
Makes (6) Servings Each serving contains: 2 oz. Protein A ½ cup Carb B Free veggies
Spice Mix II
Combine the following ingredients in an old large cinnamon container and shake well:
Preheat oven to 400o F.In medium mixing bowl, beat together all ingredients with hand mixer until stiff peaks form. Divide evenly into 6 loaf silicon baking dish. Bake for 12-13 minutes. Allow to cool for 2-3 minutes and then remove from pan. They should slip right out. Set aside and allow to cool. These can be made ahead and stored in the fridge. Makes (6) puffs.
Each puff is : 2 oz. Protein A
Strawberry Ice Cream – 6WBM style
For each serving , use the following: ½ cup slightly thawed or fresh strawberries ½ tsp. clear vanilla Splenda to taste (I use about ½ - 1 tsp. depending on the sweetness of my strawberries. You may not need any sweetener!) 1 tsp. Torani White Chocolate Sugar Free Syrup 1 Vanilla Puff, torn into about 4-5 pieces
Using the Tall cup of the Magic Bullet (or blender), add ingredients in order given. Using the whipping blade, whip until large chunks are all gone and mixture is smooth. You may need to shake the cup while whipping to get everything blended together, but it will eventually all blend and get smooth! Whip for about 10 - 15 seconds more and then pour into plastic container with lid and freeze overnight.Repeat with remaining puffs if desired.
These taste better once they are completely set up and frozen. When you are ready to eat, allow to thaw slightly for easier scooping. I put mine in the fridge to thaw for a few hours and enjoy this as my PM snack! Comes out like soft serve strawberry ice cream!
Each serving is: 2 oz. Protein A ½ c. Fruit A
Mock Banana Bread II A new variation that is better than the original!
2 cups regular rolled oats, uncooked (quick oats work ok, too) 1 cup steel cut oats, uncooked 12 egg whites (large eggs – no yolks), beaten until soft peaks form 3/4 cup Splenda 2 Tablespoons cinnamon 2 teaspoons banana extract 1 teaspoon maple extract 2 teaspoons clear vanilla 3 cups NSA Mott’s applesauce
Preheat oven to 350o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside. In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 20 - 25 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags. Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds. These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go! My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce,
Living Lean variation – Add ¼ cup semi-sweet chocolate bits to batter before baking.
Cranberry-Orange Oat Bread My variation of the original recipe I got from Liz Maxson! (My favorite breakfast!)
2 cups regular rolled oats, uncooked (quick oats work ok, too) 1 cup steel cut oats, uncooked 12 egg whites (large eggs – no yolks), beaten until soft peaks form 3/4 cup Splenda 1 heaping Tablespoon cinnamon Zest and juice from 1 large or (2) small oranges 1 teaspoon orange extract 2 teaspoons clear vanilla 3 cups frozen cranberries, chopped to desired texture [I use a whole 12 oz. bag] 3 cups NSA Mott’s applesauce
Preheat oven to 350o F. In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside. In medium mixing bowl, combine remaining ingredients thoroughly except for cranberries and egg whites. Pour this over dry ingredients and stir until thoroughly combined. Stir in cranberries. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites. Fold in the beaten egg whites and stir until all the egg foam disappears. Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 30 - 45 minutes. Allow to cool for 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.
Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, 1 cup fruit) To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds. These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go!
Lemon Poppy Seed Bread Healthy and plan friendly version of an old favorite!
2 cups regular rolled oats, uncooked (quick oats work ok, too) 1 cup steel cut oats, uncooked 12 egg whites (large eggs – no yolks), beaten until soft peaks form 3/4 cup Splenda 1 Tablespoon black poppy seeds** Zest and juice from (2) lemons 2 teaspoons lemon extract 2 teaspoons clear vanilla 3 cups NSA Mott’s applesauce
Preheat oven to 350o F. In large mixing bowl, stir together all dry ingredients (oats, Splenda, and poppy seeds). Set aside. In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites. Fold in the beaten egg whites and stir until all the egg foam disappears. Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 24 minutes. Allow to cool for 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.
Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B,½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.) To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
**Not a recommended ingredient for the reducing phase. Use your best judgment.
Spice Oat Bars I love Spice Cake and I wanted to figure out a plan friendly and healthier version.
2 cups regular rolled oats, uncooked (quick oats work ok, too) 1 cup steel cut oats, uncooked 12 egg whites (large eggs – no yolks), beaten until soft peaks form 3/4 cup Splenda 1 heaping Tablespoon regular cinnamon 1 heaping Tablespoon Spice Mix** 1 teaspoon maple extract 2 teaspoons clear vanilla 3 cups NSA Mott’s applesauce
Preheat oven to 350o F. In large mixing bowl, stir together all dry ingredients (oats, splenda, spice mix and cinnamon). Set aside. In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites. Fold in the beaten egg whites and stir until all the egg foam disappears. Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 20 - 25 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.
Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.) To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds. My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce.
**To make my Spice Mix, combine the following spices in an old, large cinnamon container:
2 Tablespoons Siagon cinnamon 2 Tablespoons ground ginger 2 Tablespoons allspice 2 Tablespoons coriander 2 Tablespoons nutmeg Shake well to combine. Use 1-2 Tablespoons in Spice Oat Bars and save the rest for the next batch!
Chewy Honey Grain Bars I think these are better than Rice Krispie Treats and they are healthier, too!!
This recipe is DEFINITELY for LIVING LEAN!! Reducers - save it for then!!
2/3 cup honey ½ cup peanut butter (Crazy Richard’s works best – it’s just crushed peanuts with nothing else added!!) 1 teaspoon clear vanilla 4 cups Kashi 7 Whole Grain puffed cereal** ½ cup semi-sweet chocolate chips (optional)
In medium saucepan, combine honey and peanut butter. Cook over low heat for about 2 – 3 minutes. Remove from heat. Stir in vanilla and then chocolate chips. Stir until melted. Add in cereal. Stir until well coated. Turn into 10 x 10 baking dish (no non-stick spray needed!) and smooth top with spoon. Chill until firm, at least 1 hour. Turn out onto cutting board and cut into squares.
Makes about 24 – 36 pieces, depending how you cut it!!
**If you don’t have this particular cereal, you could use 4 cups of plain puffed brown rice cereal.
Cilantro and Salt-free Salsa
I have been trying to get a good salsa recipe with no added salt or oil. I don't really like cilantro either, but you could add a little if you want. I came up with this!
3lbs. Roma Tomatoes, diced 1 – jalapeno pepper, finely diced 1 – Banana pepper, finely diced 3 – mild peppers, diced 1 each green, yellow and red peppers, diced 2 medium sweet onions, diced (I used Vidalias)[or use 1 bunch green onions (stem and all) and (1) sweet onion] 1 small can Contadina Tomato paste ½ cup Heinz apple cider vinegar ¼ cup Splenda [or sugar] ½ t. garlic powder ½ t. onion powder ¼ cup water (to rinse can) juice from ½ of medium lime
In large mixing bowl, combine all peppers, onions and tomatoes. In small mixing bowl, combine remaining ingredients thoroughly. Stir into tomato mixture until well combined. Refrigerate overnight to let flavors blend. This tastes better after a few days. I dice the hot peppers very fine, but everything else, I leave in larger chunks.
Vegetable Soup
1 small can NSA tomato paste 1 can diced tomatoes (NSA) 2 cans water [I rinse out the diced tomato can twice] 1 sm can water [I rinse out the tomato paste can] 1 large onion, chopped ½ t. black pepper 1 tablespoon celery flakes (or 2 stalks of regular celery, diced fine) 2 t. salt free chicken bouillion (or 3 cups homemade chicken, turkey or beef broth) 1 – 2 t. onion powder 1 t. California garlic powder 1 – 2 tablespoons parsley flakes 1 small bag frozen green beans 1 small bag baby carrots ½ very large bag of mixed vegetables [I use the king size bag of Bird’s Eye Norwegian blend from Wal-mart – broccoli, cauliflower, carrots, zucchini, and yellow squash]
In medium stock pot, whisk together tomato products and water. Turn on heat to medium and add onions and flavorings and bring to small boil. Add vegetables and bring to boil again. Cover and reduce heat to very low and simmer for 45 – 60 minutes.
Better the next day! And it freezes well, too!
I use mostly free veggies and just eyeball the carrot content of each bowl. I sometimes saute the onions and celery in about a tablespoon of white balsamic vinegar for about 5 - 10 minutes before adding the rest of the ingredients.
Sweet and Sour Baked Pork Chops
12 lean pork chops, thin with extra fat trimmed pepper to taste 1-6 oz. can Contadina tomato paste 1 cup splenda ½ t. maple extract 1 t. dry mustard ¾ cup apple cider vinegar
Preheat oven to 350 degrees F.
Trim extra fat from pork chops and lay on NS foil lined baking pan. Sprinkle with black pepper.
Whisk together remaining ingredients until smooth. Spread over pork chops and bake for 1 hour.
Balsamic Chicken and Onions
10 - 12 chicken breasts with no additives or enhanced broth ½ - ¾ cup balsamic vinegar (no salt added – I use Trader Joe’s big jug kind) Onions, peeled and sliced about 3/8 – ½” thick (vidalias work the best, but any sweet or yellow onions will work!) Keep in ring slices as much as possible!! 1 teaspoon (approximate) crushed garlic (I use the kind in the jar that has only garlic and citric acid – no sodium!) black pepper to taste
In 13 x 15 glass baking dish, pour balsamic vinegar to cover bottom. Add garlic and black pepper, distributing evenly. Add chicken breasts and coat both side with the juice. Place sliced onions on top of chicken and coat both sides with the marinate. Cover with foil and refrigerate for 6 – 8 hours or overnight. Grill chicken and onion slices on medium high heat for 5 – 8 minutes per side depending on your grill and size of chicken breasts. Don’t overcook the chicken. Remove from grill and finish cooking in microwave if necessary. Chicken stays moist and juicy that way! Onions may be done before chicken. Grill them until they are tender crisp and outside is caramelized slightly. Watch that they don’t burn!! Serve onions with chicken. I portion all my chicken into 2 – 3 oz. servings and place a few onion rings in each baggie.
I love onions marinated in this so much, lately I have been marinating and grilling just onions and I eat them with every meal because they are free food!! Vidalia onions work the best, but any sweet or even yellow onions work fine, too!!
Enjoy!
Living Lean Apple Oat Muffins
½ cup steel cut oats 1 cup rolled oats or rolled multigrain cereal 1 apple, peeled and diced fine ¼ c Splenda, heaping 1 heaping tablespoon cinnamon ¼ - ½ cup unsweetened applesauce 3/4 - 1 cup water 2 t. vanilla ½ t. maple extract
In medium mixing bowl, combine first five ingredients, coating apples evenly. Stir in applesauce and set aside. In 2 cup measuring cup, stir together water, vanilla and maple extract. Pour over oat mixture and stir until well blended. Allow to sit and absorb moisture while oven preheats.
Preheat convection oven to 375 F. Prepare large capacity 6-muffin pan. (I spray and wipe.) Stir the batter and divide evenly into the pan and bake for 20 – 25 minutes. Allow to cool for 15 minutes in pan. Remove from pan and finish cooling on rack.
Very moist!! And freeze well, too.
I make these to have with my dinner as each one is about ½ c. carb and a little fruit. Since the fruit is in this, some may need to use this as part of a preworkout meal if not LL.
Apple Cinnamon Granola This is a recipe I tweaked from the forums. It is carb only and a little fruit.
1 1/2 cups regular rolled oats, uncooked 1/2 cup steel cut oats, uncooked 1/4 heaping cup Splenda 1 heaping teaspoon cinnamon 2 medium golden delicious apples, peeled and very finely diced 1/2 teaspoon maple extract 1 teaspoon clear vanilla 3/8 cup water
Preheat oven to 275o F. In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside. In small mixing bowl (or oversize measuring cup), combine all wet ingredients thoroughly (water, vanilla, and extract). Pour this over dry ingredients and stir until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Stir in apples. Spread out evenly on silpat on large baking sheet. (Could use non –stick Reynolds foil, too.) Bake for 45 – 60 minutes or until golden brown. Do not overcook! Cool on pan. Keep in airtight container or portion out to Ziploc bags.
Makes about 3 cups of granola. (All carbs) If measuring for use during the reduction phase, please be advised that even though this is technically cooked, your portions would measure as follows: ¼ cup granola = ½ cup carb ½ cup granola = 1 cup carb
Living Lean version – You could add or sub in any other dried fruit like raisins, apricots, or banana chips.
Chunky Spaghetti Sauce
½ cup white balsamic vinegar ¼ cup water 2 sweet onions, coarsely chopped [I use Vidalias in season, otherwise, yellow onions work ok] 1 each green, red, orange and yellow peppers, coarsely chopped 1 8-oz. container sliced portbella mushrooms, rinsed 1 medium can NSA diced tomatoes 1 6-oz. can Contadina tomato paste 1 large can NSA crushed tomatoes Water to rinse cans (about ½ cup) 4 cloves fresh garlic, crushed 2 T. Splenda (or to taste) 1 T. Italian Seasoning ½ T. basil 1 t. oregano ½ t. black pepper
In large soup pot, in medum heat, sauté onions, peppers, and mushrooms in vinegar and water until onions are opaque. Add tomato products and rinse the cans. Add garlic, Splenda, and herbs and stir well. Cover and simmer over very low heat for 30 – 40 minutes. Stir this every so often so it doesn’t stick! Allow to cool and refrigerate. Makes about 12 cups of sauce.
All free veggies, so all body types can eat this at any meal! This recipe freezes well, too. It also tastes better the next day, but it is good freshly made, too!
Variation for salsa – Add finely chopped hot peppers when sautéing other peppers (I used about 5 mildly hot peppers and it was not too hot for me!) Serve hot or cold with plan chips or veggie dippers!
Pumpkin Bread
½ cup steel cut oats, uncooked 1 ½ cups rolled or quick oats, uncooked 1 cup NSA applesauce 2 cups pumpkin [I used Libby’s] ¾ cup Splenda 2 T. cinnamon 1 t. nutmeg ¼ t. allspice 12 egg whites 2 t. clear vanilla 1 t. maple extract
In large mixing bowl, combine dry ingredients (oats, Splenda, spices). Stir in applesauce and pumpkin and combine well. Set aside.
In medium mixing bowl, beat egg whites, vanilla and maple extract until very light and frothy. [I beat it until it almost comes over the top of my mixing bowl – no liquid left, very meringuelike] Fold into oat mixture and stir until eggs are well blended.
Baking options:
I use my 6-loaf silicon pan to make these, but you could use regular muffin pans and check them after 15 minutes. Divide evenly into your baking pans. I bake my 6 loaves at 375 F for 20 minutes. Remove from oven and allow to cool in pan for about 10-15 minutes. Turn onto cooling rack to finish cooling, then refrigerate or freeze.
Makes 6 servings containing 2 Protein, 1 cup Carb, and minimal fruit. Add a banana and all body types can use this as preworkout a meal. If you make muffins, make a multiple of 6 so your portions come out equal.
Peachy Sweet Potatoes (Based on a recipe from The Spirit of Christmas Recipes)
3 large sweet potatoes 2 T. Splenda ½ t. maple extract ½ t. ground cloves 2 t. cinnamon 1 large can No Sugar Added peach halves, drained
Wash and wrap sweet potatoes in foil and bake at 350 F until very soft (about 25 – 30 minutes). Remove from oven. Allow to cool slightly. Remove foil and skin. Place sweet potatoes in medium mixing bowl and mash with a fork. Stir in Splenda, maple extract, cloves, and cinnamon. Stir until well combined. Set aside.
Using a nonstick 12 muffin pan, place 1 peach half in each cup, pit side up. (There should be about 12 of these in the can or if not, cut the largest one in half so there is a peach in each cup.) Scoop about ¼ - 1/3 cup of sweet potato mixture into each peach. Sprinkle top of each with a little Cinnamon and/or Splenda (about a dash will do).
Bake at 350 F for 30 – 35 minutes.
Living Lean variation – Add a half of a large marshmallow to each peach before adding the sweet potato mixture.
Each cup makes about ¼ - 1/3 cup carb and a small amount of fruit.
Roast Turkey Breast with Jasmine Rice Stuffing
1 turkey breast, rinsed and patted dry 1 cup Apple Wine 1 cup water 2 T. onion powder 1 T. garlic powder Black Pepper
Stuffing Ingredients: 2 cups Jasmine Rice, rinsed [I used a mixture of brown Jasmine and white Jasmine] 2 cups plain water 2 cups hot water with 2 t. no sodium chicken boullion, dissolved 2 stalks celery with leaves, finely chopped 1 onion, finely chopped Parsley flakes to taste Black pepper to taste White balsamic vinegar
In large saucepan, sauté onion and celery in white balsamic vinegar until soft. Add all the water, parsley, and black pepper and stir. Stir in the rice and cook over low to medium heat until done (about 30 minutes for me – check often) All the broth should be absorbed.
Allow to cool while you fix the turkey breast.
In roaster pan, combine wine and water. Set aside. In small bowl, combine garlic powder, onion powder, and pepper. Rub this on the breast (under the skin) and in the cavity. Set turkey breast cavity side up in the roaster pan. Fill cavity with rice mixture and secure flap. Any extra rice can be saved in the fridge.
Cover and bake stuffed turkey breast per instructions on the wrapper. [My 6 pound breast took about 2 hrs at 350 F.] Allow to rest for 30 – 45 minutes before slicing. Remove stuffing to separate bowl before slicing. Also remove the skin.
Cooking this meat side down keeps it nice and moist. You can pour some of the drippings in the pan over the meat to add moisture, too.
This recipe includes carbs and protein. You will need to measure and weigh as required for your bodytype.
These recipes are almost all reducer friendly too.
Please take note of Living Lean options.
Granola II
It is carb only!!
Tastes great mixed with applesauce or my Strawberry 'Ice Cream'
3 cups regular rolled oats, uncooked
3 cups puffed brown rice
¼ cup Splenda
½ cup Diabeti Sweet Brown Sugar Substitute
¼ cup flaxseed meal (optional)
¼ cup oat bran (optional)
2 Tablespoons cinnamon
2 teaspoons clear vanilla
1 teaspoon coconut extract
1 cup water
Preheat oven to 350o F.
In large mixing bowl, stir together all dry ingredients. Set aside.
In small mixing bowl (or oversize measuring cup), combine all wet ingredients thoroughly. Pour this over dry ingredients and stir until thoroughly combined and all oats are covered. Will be moist, but not sopping wet.
Spread out evenly on silpat on large baking sheet. (Could use non –stick Reynolds foil or parchment, too.) Bake for 30 – 45 minutes or until golden brown. Do not overcook! Cool on pan. Keep in airtight container or portion out to Ziploc bags.
Makes about 9 – 10 - ½ cup servings of granola. (All carbs)
If measuring for use during the reduction phase, please be advised that even though this is technically cooked, your portions would measure as follows:
¼ cup granola = ½ cup carb
½ cup granola = 1 cup carb
Living Lean version – You could add or sub in any other dried fruit like raisins, apricots, or banana chips or almonds and walnuts.
Christmas 2007 version - Add 2 tablespoons of honey and 1/2 cup slivered almonds to mixture before baking. After it has cooled, stir in 3/4 cup raisins and/or 1 cup of dried apple slices.
(This is my gift version for non plan eaters!!)
Gingersnap Muffins
(updated 4-2008)
1 cup rolled oats
½ cup steel cut oats
6 T. flaxseed meal (optional)
½ cup Diabeti Sweet Brown Sugar Substitute*
(*If you don't have this, you can sub 1/2 cup Splenda and 1/2 teaspoon maple extract for a similar flavor)
1 Tablespoon cinnamon
1 Tablespoon ginger
2 teaspoons ground cloves
2 teaspoons clear vanilla
½ teaspoon maple extract
¼ teaspoon butter extract
½ cup water
orange zest (about 2 teaspoons), optional
12 egg whites
Preheat oven to 350o F.
In large mixing bowl, stir together all dry ingredients. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside.
In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer.
Allow to sit for 5 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim.
Bake for 15-20 minutes. Remove from oven and cool in pan. Freeze.
Basil Tomatoes
Have too many tomatoes? I did and I wanted to make something quick and easy to use them up! Here’s what I came up with!!
Note: Actual quantities of each ingredient will vary depending on the amount of tomatoes and size of baking dish.
Ripe tomatoes – qty – as many as you want (Any and all kinds will work. I have used grape, cherry, Roma, vine, and beefsteak all with great results!)California
Good white balsamic vinegar (I use Trader Joe’s)
Dry or fresh basil to taste
Onion powder to taste
Garlic powder to taste (I use Trader Joe’s
Preheat oven to 400oF. Wash tomatoes (ok to leave wet). Slice large tomatoes into ½ inch slices and place in single layer in glass baking dish (9 x 13 or whatever size your tomatoes will fit into). Fill in gaps with grape tomatoes, if available. Sprinkle generously with white balsamic vinegar making sure each piece is wet, but not submerged. Sprinkle generously (to taste) with onion powder, garlic powder, and basil in that order. Bake for 45 minutes. Remove from oven and allow to cool slightly, and then remove to storage container. Scrape any juice/brownings into container, too. Don’t worry if it bakes dry, just allow pan to soak before washing! Allow to cool and then refrigerate overnight for best results. Tomatoes will form a juice when allowed to cool. Serve cold or reheat. Use juice as topping for potatoes, rice, chicken, beef, or as salad dressing! Also great as topping for On Plan Pizza!
Variation – Before adding vinegar and spices, add sliced Vidalia onions and/or sliced peppers (any color) on top of tomatoes. Cut back on onion powder slightly or omit. Baking time may need to increase a few minutes, too. Bake until onions/peppers are tender crisp.
Variation II – (A Living Lean option) – Add a little (about 1 - 2 tsp. per slice) of finely grated low fat/part skim mozzarella cheese after about 30 minutes of baking. Bake until slightly browned.
Variation III – (Sweet and Sour version) – Before adding vinegar and spices, add thinly sliced fresh pineapple on top of tomatoes. Continue as written. Baking time may need to increase a few minutes. Bake until pineapple is slightly browned.
Lakescape Variation – Add sliced summer squash and whole or sliced portabella mushrooms before seasoning. Bake for 1 hour. My new favorite variation!!
Jenny’s Zucchini Spice Muffins
These make a great portable snack!
½ cup steel cut oats
1 cup rolled oats
1/3 cup Brown Sugar Substitute (Diabeti Sweet)
1 Tablespoon cinnamon
1 Tablespoon Spice Mix II (see below)
¼ cup flaxseed meal
1 cup grated zucchini (measure after grating)
2 teaspoons vanilla
2 Tablespoons DaVinci Sugar Free Caramel Syrup
1 teaspoon coconut extract (optional)
12 egg whites, beaten about 15 secs (don’t get these too puffy)
In large mixing bowl, stir together all dry ingredients (oats, flaxseed meal, brown sugar sub., spice mix and cinnamon). In small mixing bowl (or oversize measuring cup), combine zucchini, vanilla, coconut extract and Davinci syrup). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside.
In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer.
Allow to sit for 5 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim.
Bake for 15-20 minutes or until knofe comes out clean. Remove from oven and cool in pan. These freeze well.
Makes (6) Servings
Each serving contains:
2 oz. Protein A
½ cup Carb B
Free veggies
Spice Mix II
Combine the following ingredients in an old large cinnamon container and shake well:
4 Tablespoons Cinnamon
2 Tablespoons Nutmeg
3 Tablespoons Coriander
3 Tablespoons Ginger
3 Tablespoons Allspice
Shake before measuring.
Strawberry Ice Cream – 6WBM style
This is really a frozen smoothie that came out so creamy, it tastes like Strawberry Ice Cream only without the cream and fat!!
I make these 6 at a time in my 6-loaf silicon baking dish.
12 egg whites
6 squirts clear vanilla (about 3 tsp.)
6 tsp. Splenda
Preheat oven to 400o F. In medium mixing bowl, beat together all ingredients with hand mixer until stiff peaks form. Divide evenly into 6 loaf silicon baking dish. Bake for 12-13 minutes. Allow to cool for 2-3 minutes and then remove from pan. They should slip right out. Set aside and allow to cool. These can be made ahead and stored in the fridge.
Makes (6) puffs.
Each puff is : 2 oz. Protein A
Strawberry Ice Cream – 6WBM style
For each serving , use the following:
½ cup slightly thawed or fresh strawberries
½ tsp. clear vanilla
Splenda to taste (I use about ½ - 1 tsp. depending on the sweetness of my strawberries. You may not need any sweetener!)
1 tsp. Torani White Chocolate Sugar Free Syrup
1 Vanilla Puff, torn into about 4-5 pieces
Using the Tall cup of the Magic Bullet (or blender), add ingredients in order given.
Using the whipping blade, whip until large chunks are all gone and mixture is smooth.
You may need to shake the cup while whipping to get everything blended together, but it will eventually all blend and get smooth! Whip for about 10 - 15 seconds more and then pour into plastic container with lid and freeze overnight. Repeat with remaining puffs if desired.
These taste better once they are completely set up and frozen. When you are ready to eat, allow to thaw slightly for easier scooping. I put mine in the fridge to thaw for a few hours and enjoy this as my PM snack! Comes out like soft serve strawberry ice cream!
Each serving is: 2 oz. Protein A
½ c. Fruit A
Mock Banana Bread II
A new variation that is better than the original!
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
2 Tablespoons cinnamon
2 teaspoons banana extract
1 teaspoon maple extract
2 teaspoons clear vanilla
3 cups NSA Mott’s applesauce
Preheat oven to 350o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 20 - 25 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags. Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go!
My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce,
Living Lean variation – Add ¼ cup semi-sweet chocolate bits to batter before baking.
Cranberry-Orange Oat Bread
My variation of the original recipe I got from Liz Maxson!
(My favorite breakfast!)
2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
1 heaping Tablespoon cinnamon
Zest and juice from 1 large or (2) small oranges
1 teaspoon orange extract
2 teaspoons clear vanilla
3 cups frozen cranberries, chopped to desired texture [I use a whole 12 oz. bag]
3 cups NSA Mott’s applesauce
Preheat oven to 350o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for cranberries and egg whites. Pour this over dry ingredients and stir until thoroughly combined. Stir in cranberries. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 30 - 45 minutes. Allow to cool for 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.
Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, 1 cup fruit)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go!
Lemon Poppy Seed Bread
Healthy and plan friendly version of an old favorite!
2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
1 Tablespoon black poppy seeds**
Zest and juice from (2) lemons
2 teaspoons lemon extract
2 teaspoons clear vanilla
3 cups NSA Mott’s applesauce
Preheat oven to 350o F.
In large mixing bowl, stir together all dry ingredients (oats, Splenda, and poppy seeds). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 24 minutes. Allow to cool for 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.
Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B,½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
**Not a recommended ingredient for the reducing phase. Use your best judgment.
I love Spice Cake and I wanted to figure out a plan friendly and healthier version.
2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
1 heaping Tablespoon regular cinnamon
1 heaping Tablespoon Spice Mix**
1 teaspoon maple extract
2 teaspoons clear vanilla
3 cups NSA Mott’s applesauce
Preheat oven to 350o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, spice mix and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 20 - 25 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.
Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce.
**To make my Spice Mix, combine the following spices in an old, large cinnamon container:
2 Tablespoons Siagon cinnamon
2 Tablespoons ground ginger
2 Tablespoons allspice
2 Tablespoons coriander
2 Tablespoons nutmeg
Shake well to combine. Use 1-2 Tablespoons in Spice Oat Bars and save the rest for the next batch!
Chewy Honey Grain Bars
I think these are better than Rice Krispie Treats and they are healthier, too!!
This recipe is DEFINITELY for LIVING LEAN!!
Reducers - save it for then!!
2/3 cup honey
½ cup peanut butter (Crazy Richard’s works best – it’s just crushed peanuts with nothing else added!!)
1 teaspoon clear vanilla
4 cups Kashi 7 Whole Grain puffed cereal**
½ cup semi-sweet chocolate chips (optional)
In medium saucepan, combine honey and peanut butter. Cook over low heat for about 2 – 3 minutes. Remove from heat. Stir in vanilla and then chocolate chips. Stir until melted. Add in cereal. Stir until well coated. Turn into 10 x 10 baking dish (no non-stick spray needed!) and smooth top with spoon. Chill until firm, at least 1 hour. Turn out onto cutting board and cut into squares.
Makes about 24 – 36 pieces, depending how you cut it!!
**If you don’t have this particular cereal, you could use 4 cups of plain puffed brown rice cereal.
Cilantro and Salt-free Salsa
3lbs. Roma Tomatoes, diced
1 – jalapeno pepper, finely diced
1 – Banana pepper, finely diced
3 – mild peppers, diced
1 each green, yellow and red peppers, diced
2 medium sweet onions, diced (I used Vidalias)[or use 1 bunch green onions (stem and all) and (1) sweet onion]
1 small can Contadina Tomato paste
½ cup Heinz apple cider vinegar
¼ cup Splenda [or sugar]
½ t. garlic powder
½ t. onion powder
¼ cup water (to rinse can)
juice from ½ of medium lime
Vegetable Soup
1 can diced tomatoes (NSA)
2 cans water [I rinse out the diced tomato can twice]
1 sm can water [I rinse out the tomato paste can]
1 large onion, chopped
½ t. black pepper
1 tablespoon celery flakes (or 2 stalks of regular celery, diced fine)
2 t. salt free chicken bouillion (or 3 cups homemade chicken, turkey or beef broth)
1 – 2 t. onion powder
1 t.
1 – 2 tablespoons parsley flakes
1 small bag frozen green beans
1 small bag baby carrots
½ very large bag of mixed vegetables [I use the king size bag of Bird’s Eye Norwegian blend from Wal-mart – broccoli, cauliflower, carrots, zucchini, and yellow squash]
Better the next day! And it freezes well, too!
I use mostly free veggies and just eyeball the carrot content of each bowl. I sometimes saute the onions and celery in about a tablespoon of white balsamic vinegar for about 5 - 10 minutes before adding the rest of the ingredients.
Sweet and Sour Baked Pork Chops
12 lean pork chops, thin with extra fat trimmed
pepper to taste
1-6 oz. can Contadina tomato paste
1 cup splenda
½ t. maple extract
1 t. dry mustard
¾ cup apple cider vinegar
Preheat oven to 350 degrees F.
Trim extra fat from pork chops and lay on NS foil lined baking pan. Sprinkle with black pepper.
Whisk together remaining ingredients until smooth. Spread over pork chops and bake for 1 hour.
Balsamic Chicken and Onions
10 - 12 chicken breasts with no additives or enhanced broth
½ - ¾ cup balsamic vinegar (no salt added – I use Trader Joe’s big jug kind)
Onions, peeled and sliced about 3/8 – ½” thick (vidalias work the best, but any sweet or yellow onions will work!) Keep in ring slices as much as possible!!
1 teaspoon (approximate) crushed garlic (I use the kind in the jar that has only garlic and citric acid – no sodium!)
black pepper to taste
In 13 x 15 glass baking dish, pour balsamic vinegar to cover bottom. Add garlic and black pepper, distributing evenly. Add chicken breasts and coat both side with the juice. Place sliced onions on top of chicken and coat both sides with the marinate. Cover with foil and refrigerate for 6 – 8 hours or overnight. Grill chicken and onion slices on medium high heat for 5 – 8 minutes per side depending on your grill and size of chicken breasts. Don’t overcook the chicken. Remove from grill and finish cooking in microwave if necessary. Chicken stays moist and juicy that way! Onions may be done before chicken. Grill them until they are tender crisp and outside is caramelized slightly. Watch that they don’t burn!! Serve onions with chicken. I portion all my chicken into 2 – 3 oz. servings and place a few onion rings in each baggie.
I love onions marinated in this so much, lately I have been marinating and grilling just onions and I eat them with every meal because they are free food!! Vidalia onions work the best, but any sweet or even yellow onions work fine, too!!
Living Lean Apple Oat Muffins
½ cup steel cut oats
1 cup rolled oats or rolled multigrain cereal
1 apple, peeled and diced fine
¼ c Splenda, heaping
1 heaping tablespoon cinnamon
¼ - ½ cup unsweetened applesauce
3/4 - 1 cup water
2 t. vanilla
½ t. maple extract
In medium mixing bowl, combine first five ingredients, coating apples evenly. Stir in applesauce and set aside. In 2 cup measuring cup, stir together water, vanilla and maple extract. Pour over oat mixture and stir until well blended. Allow to sit and absorb moisture while oven preheats.
Preheat convection oven to 375 F. Prepare large capacity 6-muffin pan. (I spray and wipe.) Stir the batter and divide evenly into the pan and bake for 20 – 25 minutes. Allow to cool for 15 minutes in pan. Remove from pan and finish cooling on rack.
Very moist!! And freeze well, too.
I make these to have with my dinner as each one is about ½ c. carb and a little fruit. Since the fruit is in this, some may need to use this as part of a preworkout meal if not LL.
Apple Cinnamon Granola
This is a recipe I tweaked from the forums. It is carb only and a little fruit.
1 1/2 cups regular rolled oats, uncooked
1/2 cup steel cut oats, uncooked
1/4 heaping cup Splenda
1 heaping teaspoon cinnamon
2 medium golden delicious apples, peeled and very finely diced
1/2 teaspoon maple extract
1 teaspoon clear vanilla
3/8 cup water
Preheat oven to 275o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In small mixing bowl (or oversize measuring cup), combine all wet ingredients thoroughly (water, vanilla, and extract). Pour this over dry ingredients and stir until thoroughly combined and all oats are covered. Will be moist, but not sopping wet.
Stir in apples.
Spread out evenly on silpat on large baking sheet. (Could use non –stick Reynolds foil, too.) Bake for 45 – 60 minutes or until golden brown. Do not overcook! Cool on pan. Keep in airtight container or portion out to Ziploc bags.
Makes about 3 cups of granola. (All carbs)
If measuring for use during the reduction phase, please be advised that even though this is technically cooked, your portions would measure as follows:
¼ cup granola = ½ cup carb
½ cup granola = 1 cup carb
Chunky Spaghetti Sauce
¼ cup water
2 sweet onions, coarsely chopped [I use Vidalias in season, otherwise, yellow onions work ok]
1 each green, red, orange and yellow peppers, coarsely chopped
1 8-oz. container sliced portbella mushrooms, rinsed
1 medium can NSA diced tomatoes
1 6-oz. can Contadina tomato paste
1 large can NSA crushed tomatoes
Water to rinse cans (about ½ cup)
4 cloves fresh garlic, crushed
2 T. Splenda (or to taste)
1 T. Italian Seasoning
½ T. basil
1 t. oregano
½ t. black pepper
Allow to cool and refrigerate. Makes about 12 cups of sauce.
All free veggies, so all body types can eat this at any meal!
This recipe freezes well, too. It also tastes better the next day, but it is good freshly made, too!
Variation for salsa – Add finely chopped hot peppers when sautéing other peppers (I used about 5 mildly hot peppers and it was not too hot for me!) Serve hot or cold with plan chips or veggie dippers!
Pumpkin Bread
1 ½ cups rolled or quick oats, uncooked
1 cup NSA applesauce
2 cups pumpkin [I used Libby’s]
¾ cup Splenda
2 T. cinnamon
1 t. nutmeg
¼ t. allspice
12 egg whites
2 t. clear vanilla
1 t. maple extract
In medium mixing bowl, beat egg whites, vanilla and maple extract until very light and frothy. [I beat it until it almost comes over the top of my mixing bowl – no liquid left, very meringuelike] Fold into oat mixture and stir until eggs are well blended.
I use my 6-loaf silicon pan to make these, but you could use regular muffin pans and check them after 15 minutes. Divide evenly into your baking pans. I bake my 6 loaves at 375 F for 20 minutes. Remove from oven and allow to cool in pan for about 10-15 minutes. Turn onto cooling rack to finish cooling, then refrigerate or freeze.
Makes 6 servings containing 2 Protein, 1 cup Carb, and minimal fruit. Add a banana and all body types can use this as preworkout a meal. If you make muffins, make a multiple of 6 so your portions come out equal.
Peachy Sweet Potatoes
(Based on a recipe from The Spirit of Christmas Recipes)
3 large sweet potatoes
2 T. Splenda
½ t. maple extract
½ t. ground cloves
2 t. cinnamon
1 large can No Sugar Added peach halves, drained
Using a nonstick 12 muffin pan, place 1 peach half in each cup, pit side up. (There should be about 12 of these in the can or if not, cut the largest one in half so there is a peach in each cup.) Scoop about ¼ - 1/3 cup of sweet potato mixture into each peach. Sprinkle top of each with a little Cinnamon and/or Splenda (about a dash will do).
Bake at 350 F for 30 – 35 minutes.
Living Lean variation – Add a half of a large marshmallow to each peach before adding the sweet potato mixture.
Each cup makes about ¼ - 1/3 cup carb and a small amount of fruit.
RoastTurkey
1 cup Apple Wine
1 cup water
2 T. onion powder
1 T. garlic powder
Black Pepper
2 cups Jasmine Rice, rinsed [I used a mixture of brown Jasmine and white Jasmine]
2 cups plain water
2 cups hot water with 2 t. no sodium chicken boullion, dissolved
2 stalks celery with leaves, finely chopped
1 onion, finely chopped
Parsley flakes to taste
Black pepper to taste
White balsamic vinegar
Allow to cool while you fix the turkey breast.
In roaster pan, combine wine and water. Set aside.
In small bowl, combine garlic powder, onion powder, and pepper. Rub this on the breast (under the skin) and in the cavity. Set turkey breast cavity side up in the roaster pan. Fill cavity with rice mixture and secure flap. Any extra rice can be saved in the fridge.
Cover and bake stuffed turkey breast per instructions on the wrapper. [My 6 pound breast took about 2 hrs at 350 F.] Allow to rest for 30 – 45 minutes before slicing. Remove stuffing to separate bowl before slicing. Also remove the skin.
Cooking this meat side down keeps it nice and moist.
This recipe includes carbs and protein. You will need to measure and weigh as required for your bodytype.You can pour some of the drippings in the pan over the meat to add moisture, too.
3 comments:
You are a true gem for all of the cooking wisdom you provide... and with great taste, too!
Hi Jennie,
I'm printing out the recipes and I intend to try them. Thay sound yummy!
Andrea
Jenny - OH MY GOODNESS!!!!!! The Balsamic Chicken and Onions were SOOOOO GOOOOOOD!!!!! I can't wait to make them again!!!!!
Leslie