Breakfast? Steel Cut Oats

Steel Cut Oats. Breakfast of Champions.

  

People say they take too long to cook... 10 minutes is too long?(with most of that time available for you to do something else) Not a quick as nuking a pop tart but still....

If you cook them for a long time you get a bowl of mush - if that's what you're going for then regular quick oats would work just fine. 

But if you prefer texture - chewy bits of oats with your fresh berries and bananas then steel cut oats is the way to go. 


Cook day of - SERVES 2 (one mama bear sized 1/3 and one papa bear sized 2/3)

(See below for large batch version that keeps in the fridge)

Before you go to bed add:
1/2 cup steel cut oats
1 1/2 cups water
to a medium sauce pan with a heavy bottom and good fitting lid.

Allow to soak overnight (if you forget to soak it, plan to let it sit 10 minutes longer in the morning after bringing to a boil)

In the morning Bring the oats and water to a full rolling boil then turn off the heat. (I like to add a handful of Goji berries at this point but that's totally optional.) When the water/oats settle down, put the lid on it but leave it on the burner.

Full Rolling boil

Chop and or rinse any fruit you'd like and add it to your serving bowls. I usually add a whole banana (split between both bowls), blueberries, raspberries and blackberries. You can also add apples, peaches or any fruit in season.

Now unload your dishwasher while you're waiting for it to cook - or get dressed, feed your dog or whatever. The oats can actually sit for a while and not burn or get mushy. You may have to reheat them for a minute when you're ready to eat but they will be the perfect consistency!

READY TO EAT?
I like to add to the oats:

Ready to sit wth a lid on it

1 tsp cinnamon
1 TBS Chia seeds
1 TBS Hemp Seeds
2 TBS Brown Sugar (Honey or whatever sweetener you have is fine, or try it without)
2 TBS Almond butter *recipe below

Stir into the oats adding a few tablespoons of water if needed and turn the heat back up until they are hot again (it only takes a minute or two if you turn it on hi and stir)

Put it on your fruit with a TBS of chopped almonds.

Large batch version to keep in fridge and just microwave as needed:

8 cups water

2 1/2 cup steel cut oats

large handful Goji berries (optional)

2/3 cup seed mixture (equal parts ground flax seeds, hemp seeds and chia seeds) 

1/3 cup good cinnamon - Name brand or Costco (double that if using a generic brand)

2/3 cups brown sugar (I have been leaving this out and adding a little honey each day)

1/3 - 1/2 cup almond butter

Stir water, oats and goji berries in a large pot and bring to boil. Turn off heat and whisk in seed mixture cinnamon and brown sugar (if using). Set on a cooling rack if you have an electric stove, otherwise you can leave it on the burner with the burner turned off. After about 5 minutes the mixture will have thickened and you can whisk in the almond butter. pour into a shallow container and cover, I often use two. (A deeper container will allow the outside to cool while the middle stays hot and keeps cooking. Unless you plan to stir it as it cools, a shallower container is better.) Store in fridge. Do not stack until both containers are cool. You can eat it the same day but may need to allow the portion you will eat to stand for a few more minutes. You also may need to add a bit of water to the oats when you warm them to get to proper consistency.

* HOMEMADE ALMOND BUTTER:



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Meatless Chili

Active prep time 20 minutes. Total time 60 min.
Makes 8 servings. Using a food processor to chop veggies makes it go really fast.

Heat in a large pot over med high heat:
1 TBS Olive oil

Add:
1/2 med sweet onion (red or yellow) chopped
2 tsp Cumin
2 TBS Chili powder
2 TBS Dried Oregano (Mexican if you have it)
1 TBS Salt
2 Stalks Celery Chopped
2 Red Bell Peppers diced (Can use green)
2 Jalapeno peppers chopped (wear food handler gloves while cutting)
3 cloves garlic chopped
Cook with lid on, stirring occasionally until onion is transparent, about 5 minutes

Add:
2 4oz cans chopped green chili peppers (choose heat depending on how spicy you like your chili)
3 28 oz cans diced tomatoes
1 (15 oz) Can kidney beans drained and rinsed
1 (15 oz) Black beans drained and rinsed
1 (15 oz) Garbanzo beans drained and rinsed
Heat to a boil and turn heat to simmer for at least 30 minutes.
Taste to check heat. If you want it hotter add tabasco or ground pepper.
5 minutes before serving add:
1 (15 oz) Whole kernel corn

Serve in a bowl or over a baked potato.

Banana Streusel Muffins

photo credit

These are amazing and just 76 calories per muffin.

Once I forgot to add the oil and they came out just great too-

66 calories without oil.

This recipe makes about 28 regular sized muffins. I often use the extra batter to make two or three extra large muffins to which I add chocolate chips.

Preheat oven to 375 and spray muffin tins or paper lined muffin tins with non stick spray. 

In food processor mix:

2 TBS cold butter

3 TBS all purpose flour

1/4 cup granulated sugar

1tsp cinnamon

Process until crumbly. Empty into a small bowl and set aside.

Process two large bananas in the emptied food processor bowl until smooth.

(I only wash the food processor bowl after the bananas)

In a large bowl mix together:

1 cup whole wheat flour

1 cup all purpose flour

1/2 cup granulated sugar

2 TBS ground flax seed

1/2 tsp salt

1/2 tsp baking soda

1 tsp baking powder

1/4 tsp cinnamon (can omit or add more)

In a medium sized bowl mix together:

1 cup plain fat free yogurt (nutritional info is based on Greek yogurt)

2 TBS canola oil (can use olive or other veg. oil)

2/3 cup egg beaters (or two eggs)

Pureed bananas

Mix liquid mixture into dry mixture just until combined - over mixing can cause tough muffins.

I use a standard size ice cream scoop (1/4 cup) to fill the muffin tins. It's amazingly quick and easy - no spills! Sprinkle the top of each muffin with 1/2 TBS of the streusel mixture. (You will probably have some left over)

Bake at 375 for 20 minutes. Check at 18 min. as you don't want to overcook these.
I think I will try these with pumpkin and maybe blueberries too.

Nutritional info. per muffin: 75.8 calories, 1.7 g fat, .4g saturated, .5 polyunsaturated, .7 monounsaturated, Cholesterol 1.1 g, 56.9 Sodium, 66.7 Potassium, 12.6 carbs, .9 fiber, 4.8 sugars, 2.7g protein, vit.A 1.8%, vit C 1.2%, Calcium 1.2%, iron 2.7%

Chocolate Mini Muffins/Cupcakes

 

 Here's another recipe based on the pumpkin chocolate chip cookies.

You need four bananas

a triple chocolate fudge cake mix and

1/2 cup chocolate chips.

 Preheat oven to 350.

 Blend bananas in a food processor until smooth.

Add cake mix and process again till mixed.

 Add chocolate chips and process again.

The mixture will be thick.

 

 Spray mini muffin tins with non stick cooking spray and fill most of the way with batter.

It makes 48 mini muffins.

 Bake at 350 for about 15 min. It usually takes 18 min to cook but you do not want to over cook these, the middle should spring back but just barely. Leaving a little indentation in the middle when they are done but also giving slight resistance. DO NOT OVERBAKE!

 Let them cool for about 5 minutes and then pop them out of the pan and cool on a rack.

You can eat them plain or top with fat free cool whip like cupcakes...

or any other kind of chocolate cupcake.

These are about 17 calories per muffin.
Four of them for one WW point.

Pumpkin chocolate chip cookies

All the credit for the picture and recipe go to Amy
she got this recipe from her awesome mother in law.
Having said that I will tell you that Christian has made these cookies more than anyone in these parts and is becoming famous for them.
I realize we have not made cookies in this house in a very long time but these are so easy and only 77 calories each (yes we figured it out)
also only half a WW point. How can you beat that?!!
Enough gay banter... here's the recipe:

One spice cake mix (calorie calculations based on Betty Crocker)
1 15 oz. can of pumpkin
2/3 cup chocolate chips

Mix dry cake mix with pumpkin and add chocolate chips.
Spray cookie sheet with Pam.
Bake at 350 for 12 minutes (Christian likes his baked a little longer)

Makes 30 cookies. (We usually make a double batch with a large can of pumpkin)

Curried Butternut squash apple soup

This soup is all about fall. It's great warm or cold and the mix of flavors is a feast for the palette.
Mark and I are the only ones who eat it so I usually make half or 2/3 of the recipe.
Ingredients:
1 TBL. unsalted butter
3 cups fat free chicken broth
2 cups finely chopped onions (a little less is fine, chop in food processor)
1 TBL curry powder
2 medium butternut squash (about 3 lbs)(You can get this already peeled and chopped)
4 Granny Smith apples, peeled, cored, and chopped
1 cup apple juice

Melt butter in a medium soup pot. Add 1/4 cup of the chicken broth, the chopped onions, and the curry powder; stir together and cook, covered, over low heat until the onions are tender, about 5 minutes. Meanwhile, peel the squash (use a potato peeler), scrape out the seeds and strings, and chop the flesh coarsely. (You can buy the squash already peeled and cut up which makes it quicker)

When the onions are tender, add the remaining chicken broth, squash, and apples and bring to a boil. Reduce heat and simmer, partially covered, until the squash and apples are very tender, about 25 minutes.

I use a ladle to transfer the hot mixture to a blender. This must be done in batches. Process until smooth. Put the processed mixture in a serving bowl. When all is processed add the apple juice and stir. (You can use the apple juice to wash down the sides of the blender, blend for a second to get out all the goodness and then pour into soup and stir) Season the soup to taste with the salt and pepper, serve immediately. You can warm again if necessary. Serves 4 to 6. Only 165 calories. You can eat this hot or cold, the flavors are more intense when it’s cold - be careful as you will come to crave it! If you want the gourmet look you can put some sour cream in a squirt bottle and swirl a little on top.

Credit for picture goes to rawfoodsdiet.wetpaint.com
If Amy was here I'm sure she could take a lovely one for me...

Raspberry Angel Food Cake

This desert reminds me of spring. I love it because I can acutally eat it and not feel guilty.

1 serving has 160 calories, 0g of fat, 0mg of Cholesterol, 36g of Carbs.

Exchanges are 1 startch and 1 1/2 fruit.

1 cup boiling water

1 package (4-serving size) sugar- free raspberry flavored gelatin

1/2 cup cold water

1 pint (2 cups) fresh raspberries

1 container (8 oz) frozen fat free whipped topping, thawed

1 round (10 inches in diameter) angel food cake

Pour boiling water over gelation in large bowl; stir until gelatin is dissolved. Stir in cold water. Refrigerate about 1 hour or until thickenedbut not set.

Fold 1 pint raspberries and half of the whipped topping into gelatin mixture. Refrigerate about 15 mintues or until thickenend but not set.

Split cake horizontally to make 3 layers. (to split, mark sideof cake woth toothpicks and cut with long thin serrated knife) Fill layers with gelatin mixture. Spoon or pipe remaining whipped topping onto cake. Garnish with raspberries.

No tortilla chips? No problem

I really like tortilla chips, especially with salsa but when I started Weight Watchers I just couldn't justify the points/calories. So I set out to find a better alternative and this is what I came up with, all you need is corn tortillas and Pam (Lisa and I discovered that White corn Tortillas have less calories than yellow ones... go figure).

1st... Put the rack in your oven close to the top and turn the oven on Low Broil... don't panic, you don't need to hunt down your broiler pan just grab a cookie sheet.

Get out the number of tortillas you want and leave them stacked up. Lifting one at at time spray the bottom of one and the top of the next with pam. When you are done with the stack cut the whole stack at once.

For tortilla chips - I like to cut it into 8 wedges - I feel like I'm getting more.

For these babies:I cut the tortilla in half first and then cut them into thin strips - the thinner the better

Spread your cut tortilla on the cookie sheet and sprinkle with salt. Put under the broiler for a few minutes... watch it closely as you want them golden and they tend to burn easily. For my oven I know it's time to "stir" them when "thick steam" or a tiny bit of smoke comes out of the vent. Stir and return to the oven for a few more minutes. NOTE: We tried to speed it up once by doing it on high and ended up taking the flaming tortillas outside to finish burning. I would suggest that you be very attentive the first time or two while you figure out what works best for your particular oven. If you still have some soft ones and most are golden brown just turn off you oven and put the cookie sheet on a lower oven shelf and they will crisp up quickly.

My kids prefer these over the kind you buy and they are cheaper and better for you. We use the little strips for Taco salad and tortilla soup.

Sesame green beans

1 pound fresh green beans
2 teaspoons sesame seeds
1 tablespoon rice vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon sugar
1/2 teaspoon crushed red pepper

heat 1 inch water to boiling in a 2 quart sauce pan. Add beans. Boil uncovered 5 mins. Cover and boil about 5 minutes longer or until tender crisp.

While beans are cooking, heat seame seeds in a small skillet about 2 minutes, stirring frequently until browning begins, then stir constantly until golden brown. Stir in remaining ingredient: heat through. (The longer you leave the crushed red peppers on the heat the spicer they get.) (leave them out if you don't like spicy/hot foods.) ( this only takes about 5 mins)

Drain beans. pour sauce over beans, tossing until evenly coated.

Calories 40; Fat 1 g; Cholestrol 0 mg; sodium 140 mg; Carbs 8g; protien 2g
diet exchange 1 1/2 vegs.

Chicken- Tomato Chowder

This is from my weight watchers cook book.
If you are doing points it is 5 points per serving.

Makes 4 Servings

4 teaspoons olive oil
2 carrots thinly sliced
1 small onion chopped
2 celery stalks chopped
2 cloves of garlic, minced
1 - 14 1/2 ounce of can of crushed tomatoes
2 cups of low sodium chicken broth
2 medium all purpose potatoes peeled and cubed
1/2 teaspoon dried marjoram
1/4 teaspoon dried oregano
1/4 teaspoon ground pepper
1/2 pound skinless boneless chicken breast cubed
1/2 cup caned cannelli beans rinsed and drained
2 tablespoon chopped parsley

In a medium sauce pans, heat 2 teaspoons of oil. Saute chicken for 6 mins then add (the rest of the oil if needed )carrots,onions, celery and garlic. Cook until softened, 5-7 mins. Stir in tomatotes and broth; bring to boil. Add potatoes and spices. Cook for 15 mins then add beans. and parsley. Cook an additional 5 min on simmer.

This receipe works well in the crockpot. Cook your chicken and onion together, then put all the ingredients into the crockpot. You can also use any kind of precooked chicken.

Is it Spring yet?

Pasta Salad

This is a favorite at my house, and they look for leftovers the next day.
Note: you can use any veggies, meats or cheeses you like to tailor this for your family.

Get a large pot of water boiling while you chop the veggies.

I chop equal amounts of carrots, broccoli and cauliflower in small pieces.
(think too small to be picked out easily and too small to overpower a spoonful.)
You could add any veggies, thawed peas, halved cherry/grape tomatoes, leftover cooked chilled asparagus, chopped sweet peppers. Whatever you family likes.

All together you should have about three cups of vegetables.
Place in a large bowl.

Next chop about 5 stalks of green onions and add it to the other veggies.

Some time in here your water should be boiling. Add about 12 oz of your favorite pasta and cook according to package directions. We like small shell and bowtie pasta the best but corkscrew in any of it's varieties works great as does penne.... really, whatever you have on hand works (maybe not spaghetti but who knows).

Time to chop some meat - this is a great use for leftovers, chicken (grilled is especially good), beef, ham... the thicker sliced lunch meat works fine too. Cottage cheese is also really good.

Chop some cheese, string cheese is a favorite but you could do Colby jack, Parmesan, feta, shredded cheese (you get the picture).

I always keep the meat and cheese separate and allow people to add their own - or not. The salad as a whole keeps better this way.

When your pasta is done, drain it and then put ice cubes in the bottom of the pan. Mix the ice cubes, hot pasta and some cold water in the pan and allow to sit for a few minutes as you get everything together. Stir the pasta occasionally to cool evenly.

Drain the pasta again making sure the ice cubes are melted or removed and mix pasta with veggies. (There should be roughly equal amounts of each).

Serve with the cheese and meats as well as a variety of salad dressings on the side.
Serves 4-6.

Crockpot chicken

I made this yesterday. It was the 2nd time I have made it and it is super simple. I tried an onion in the middle this time (my own addition) and I didn't really like it as much. It tasted a little "onion-y", which I don't really like, but if you like it, you might try it.

Also, I am going to post the actual recipe with my changes in parenthesis, just so you can see what I did.


[Insert picture here] Sorry, it is in my daughters camera and I have to wait for someone to help me get it downloaded...she is asleep and I can't find where she put it! So lame! So, you will have to look again tomorrow.

Ingredients


1 (2 to 3 pound) whole chicken
salt and pepper to taste
1 teaspoon paprika

(I added two cloves of garlic, but if I didn't have the cloves, I would have put some garlic powder on it)

DIRECTIONS

1. Wad three pieces of aluminum foil into 3 to 4 inch balls, and place them in the bottom of the slow cooker. (I actually put washed, whole potatoes in the bottom, they baked just fine)

2. Rinse the chicken, inside and out, under cold running water. Pat dry with paper towels. Season the chicken with the salt, pepper and paprika, and place in the slow cooker on top of the crumbled aluminum foil. (I put the garlic cloves inside the cavity)

3. Set the slow cooker to High for 1 hour, then turn down to Low for about 8 to 10 hours, or until the chicken is no longer pink and the juices run clear (I left it on high for almost 2 hrs and it was done after 6 hrs. At the end, you need to check it so it doesn't dry out. Also, I added a tiny bit of water in the bottom of the crockpot, maybe 1/2 a cup)

Add some veggies and you have dinner done!


I put this here, but remember, I made one chicken for 11 people, not 6, so I know that my chicken didn't add up to 400 cals! Also, if you have leftovers, boil the bones and make soup stock! You can use it the next night or freeze it for chicken noodle soup.

Nutritional Information

Baked Slow Cooker Chicken
Servings Per Recipe: 6
Amount Per Serving
Calories: 408
Total Fat: 28.5g
Cholesterol: 142mg
Sodium: 133mg
Total Carbs: 0.2g
Dietary Fiber: 0.1g
Protein: 35.2g