Carbs & Fruits

Oatmeal Pumpkin Muffins or “Bread” (8 servings) Liz Maxson

1-1/2 cups of old fashioned oatmeal, ground in food processor or blender
1 cups of canned pumpkin (or cooked mashed sweet potato or butternut squash)
16 egg whites beaten until frothy (I use All Whites – 1 carton and 1 cup of another)
4 tsp. pumpkin pie spice
½ cup Splenda
1 tsp. baking powder (this is not really on program; won’t get much in 8 servings) 1 tsp. of clear vanilla
1 tsp. vanilla butternut flavoring-I’ve found this only at Kroger’s (or use vanilla)

Heat oven to 325 for glass pan or 350 for metal pan. Spray 8 x 11 glass casserole VERY LIGHTLY with cooking spray. Blot. (Remember, this is NOT really on program, but I’ve done it always, and it has worked for me.)

Grind the oats first. In a large mixing bowl, beat the egg whites till frothy; then I beat in all the other ingredients putting the oatmeal in last. Cook it at 325 for 30-35 minutes, or until it is firm to the touch and begins to pull away from the pan. If it is not sweet enough, dust it with Splenda when you take it out of the oven. Allow to cool for 15 min. before cutting into 8 servings. Could be baked in muffin tins. I’d use 8 of the giant ones, or 16 of the regular size muffin tins. I also have an 8-mini-loaf pan that makes perfect little loaves. I do spray them very lightly with the PAM, and then I blot. Bake these at 350 for a light colored pan or 325 for a dark metal pan for about 35 minutes. Bag into Ziploc bags and store in fridge. This makes a great grab and go meal or snack. The carb serving comes half from the oatmeal and half from the pumpkin.

I’ve used these for months with good results, but they do contain items that are not recommended for the program (the last 4 ingredients and the PAM) However, it has worked well for me, but you do need to be careful when tweaking your program.

Baked Beets in Gingered Syrup
Original Source: Better Homes and Gardens (Revised for SWBM by emaxson) Make-Ahead Tip: Chill beets in syrup up to 24 hours. Serve cold or bring to room temperature

Ingredients:

· 12 medium beets
· 2 cups cider vinegar
· 1 cup Splenda
· 2-ounce piece fresh ginger, peeled

Directions:
1. Preheat oven to 325 degrees F. Wash and trim beets leaving root and 1 inch of stem intact. Place beets in a 3-quart casserole. Cover; bake in preheated oven for 1-3/4 to 2 hours or until tender.
2. Meanwhile, for syrup, combine vinegar, sugar, and ginger in a medium saucepan. Bring mixture to boiling. Reduce heat and cook, uncovered, for about 10 minutes. Remove from heat. Discard ginger. Cool syrup.
3. Remove beets from oven when done, and allow to cool slightly. Using paper towels, rub beets while still warm to remove skins. Trim stem and root ends. Halve or quarter beets, if desired, and toss in the prepared syrup.
4. Serve beets with a slotted spoon. Serve warm, cold, or at room temperature. Makes 8 to 12 servings. (1/2 cup counts as a carb serving.)

Minted Raspberries
Makes: 4 Servings
Preparation Time: 10 minutes
Pure raspberry indulgence!Use the highest quality raspberries for success with this recipe.

2 (half pints) fresh raspberries
1/4 cup SPLENDA® No Calorie Sweetener, Granular
2-3 teaspoons fresh lemon juice
4 mint leaves

1. MASH half of the raspberries with a fork or puree briefly in a food processor or blender.2. STRAIN raspberries through a fine strainer or sieve into a mixing bowl to remove seeds.3. CHOP (or julienne) mint leaves finely.4. ADD SPLENDA® No Calorie Sweetener, Granular lemon juice and mint to strained raspberries. Stir.5. ADD remaining raspberries and stir gently.Refrigerate until ready to serve. Serve within six hours.

Sweet Potato Souffle by jen52906

Ingredients:
· ½ cup cooked, mashed sweet potato
· 2 egg whites
· 1 tsp. clear imitation vanilla (It doesn’t have sugar.)
· 2 Tbsp. Splenda
· ¼ tsp. Cinnamon (or to taste)
· ¼ tsp. Pumpkin Pie Spice (or to taste)

Directions:
I beat the egg whites a bit, then add the vanilla, splenda, cinnamon, and pumpkin spice. Last, I add the potato. I like lots of cinnamon, and a little pumpkin spice, I just add what I think will work!! My splenda is from the box, and I just pour some in!! I then cook it in the microwave for four minutes in a large glass pyrex bowl. I use the large bowl because I like the size (pancake) that the souffle makes in the bottom of it. I let it cool about 5 min in the bowl, then use a spatula to get the souffle out of the bowl, and flip it on a plate. If the bottom looks a little mushy, it needs another 30 seconds or so to cook. Then I cover it and put it in the fridge. I prefer them cold!! I would eat these every meal. They are great for travel because you can put it in a ziploc, and just line them up in a cooler!

Note from Liz: I made this in 8 servings, and baked them in my 8 loaf mini-meatloaf pan. Here’s how I revised it.

4 cups cooked, mashed sweet potatoes (takes about 3 large ones)
16 egg whites or 1 carton plus 1 cup liquid All Whites
2/3 cup Splenda
1-2 tsp. cinnamon
2-3 tsp. pumpkin pie spice
2 tsp. clear vanilla flavoring

Beat the egg whites till frothy, adding the Splenda slowly. Add the spices and vanilla, and add the sweet potatoes last. Bake in the mini-meatloaf pan. In my oven at 350 degrees, it took about 40-45 minutes. Each oven is different, so you’ll have to watch yours carefully the first time. I pierced one with a sharp knife to be sure it would come out clean. As soon as they are out of the oven, flip them out of the pan onto a cooling rack. Do not let them cool in the pan first.


Fruit Stuffed Egg Crepe

1) 2 egg whites
2) 2 tsp splenda
3) 1/4 tsp vanilla or cinnamon
4) cooking spray (optional)
5) 1/2 c banana or strawberries
6) splenda (to taste)
7) cinnamon (to taste)


Mix the first 3 ingredients well. Heat up nonstick pan & then coat it w/ cooking spray. Spread & remove excess spray w/ napkin. Add egg mixture in pan & spread like pancake. Flip & cook.

Banana option: cut up banana, add splenda & cinnamon. Microwave for 30 sec or less. Spread banana on 1 side of egg crepe & fold.

Strawberries option: Cut up 1/4 of strawberries, add splenda & microwave for 30 sec or less. Puree remaining strawberries, add splenda & microwave for 30 sec or less. Spread cut strawberries on 1 side of egg crepe & fold. Pour strawberry puree on top of egg crepe.

Pina Colada for exercise (From BMOS Associate Annie)
Ingredients:

· Two liquid egg whites (from the carton)
· 1 banana (counted as carb)
· 1/2 cup pineapple
· Coconut extract
· Sweetener to taste
· Ice

Directions:

Mix the above ingredients in a blender and it comes out tasting like a pina colada.

Banana Almond Muffins (6 servings) by Liz Maxson

Beat 12 egg whites(or 1 carton + 1/3 cup All Whites)
till frothy (about 5-6 minutes with a stand mixer)
Add:
½ cup Splenda
1 tsp. vanilla
1 tsp. almond extract
1 tsp. sifted baking powder
3 mashed ripe bananas
¾ cup ground oats (or certified 100% pure oat flour)

Ladle into muffin cups, sprayed lightly with PAM. Makes 48 miniature muffins, baked about 10 min. at 350 degrees or 24 regualr size muffins, baked about 25 minutes at 350 degrees.

1 serving = 8 miniature muffins or 4 regular muffins.

1 serving = ½ carb (oatmeal)
. ½ carb (bananas)
1 protein (2 egg whites)

Breakfast Pancake (2 servings)

· 1 cup shredded cooked potatoes, from leftover baked potatoes
· 1/2 cup julienne onion
· 2 tbsp. julienne red bell pepper
· pepper to taste
· PAM cooking spray (This is not really on the program, but I have used it the entire time, by just barely spraying the pan. This is called “tweaking” the program.)
· 4 egg whites beaten

In a small (7 inch) nonstick skillet, saute potatoes in PAM sprayed pan, just as if cooking hash browns, over medium heat. When lightly brown and crisped, remove from heat.

Pour egg whites over all, shaking skillet slightly to settle contents. Finish cake by covering pan and returning to low heat for 8 to 10 minutes, or place in a 400-degree oven, uncovered until completely set in the center. (The oven method will produce a slightly puffier cake, but either works well.) You may want to use one of the Mrs. Dash’s spice blends for seasoning with the black pepper.

Texmati Rice 100% Certified Organic Brown Rice, Long Grain American Basmati
1 cup rice
2-1/4 cups water

Cook in largest sauce pan. Bring to a boil and stir once. Cover and close lid. Turn heat down to low and cook for 35 min. without lifting lid. Remove from heat and let stand for 10 min. without lifting lid. Then, stir and put in a sealed container. Allow to cool before actually sealing the container’s lid. Refrigerate.
Baked Potatoes

Wash potatoes and leave wet. Stab with a fork or knife several times on several sides. Place on a white paper towel and cook in microwave on potato. If the potato is about 4-5 inches, choose 2 potatoes and start. When done, put in baggie and seal. Refrigerate till needed. Then, peel, chop and re-heat about a minute. You can wrap them in Saran wrap before you microwave for an even more moist potato.

Roasted Vegetable Medley

From member k2egirl
· Assorted vegetables cut in large pieces (i.e. zucchini, carrots, red onion, portabello mushrooms, peppers, eggplant, root vegetables, etc)
· balsamic vinegar
Spray cookie sheet or baking dish with non-stick cooking spray**. Put vegetables on cookie tray in a single layer. Bake at 350 degrees for 30 minutes. Turn vegetables over. Bake for 5-10 minutes more. Drizzle with balsamic vinegar for taste. Optional: For crispier vegetables, dip in egg white before baking.

A ** means that the product is not to be used while on the losing plan. This is for those who have reached their goals.

Note from Liz:

I line my pan with foil and then don’t have to use the spray. I fill a jelly-roll pan (large cookie sheet with sides) with the veggies. Then, I sprinkle them with my favorite herbs and put in about 1 cup water. Sometimes I use the vinegar and sometimes I don’t. Then, I cover the veggies with another piece of aluminum foil, but don’t seal it. It just lays on top of the veggies. I bake mine for about an hour, then I remove the foil and let them brown for another 15 min. I do use new potatoes in this, cut into quarters. When I take them out, I do keep them separate, since they have to be measured. This is a great side dish for lunch or dinner, and toward the end, I use the leftover veggies chopped up in a stewing pan with a can of no salt added diced tomatoes, some water or no-sodium broth, and more herbs for a delicious soup. You can measure out one serving of potatoes for this soup and crumble in a serving of grilled / baked chicken or a beef patty for a meal in a bowl. Actually, it usually means I HAVE to eat 2 bowls for the whole meal. YUM!!!

Butternut Squash

Cut a butternut squash in half lengthwise. Scoop out the seeds. Works best using a grapefruit spoon. Place cut side down on Release foil, and bake at 400 degrees for approximately one hour or until soft. The squash may begin to caramelize and run from the underside. Allow to cool for approximately 15 minutes and then scoop out squash into a bowl. Add a few drops to ½ capful of vanilla butternut flavoring (available only at Kroger, but you could substitute vanilla extract), Splenda to taste (I like it fairly sweet, so be sure to taste test) and a couple of dashes of allspice. Mix well and refrigerate. This is really good at breakfast. Can be eaten cold or hot. Also, really good with pork loin chops

Confetti “Pasta” Salad
· ½ cup Rice Spirals. or other rice “pasta”
· ¼ cup fresh broccoli, finely chopped
· ¼ cup fresh cauliflower, finely chopped
· ¼ cup fresh carrots, thinly sliced
· 1 clove garlic, minced
· 2 Tablespoons green onions or red onions, chopped
· Red and yellow peppers, finely julienne, enough to give color

Cook rice pasta according to package directions and cool. Finely chop broccoli and cauliflower. Place the ingredients in a bowl. Peel carrots and thinly slice carrots. Chop onions. Mince garlic. Julienne the peppers so that they resemble shredded “cheese”. Add the ½ cup rice “pasta” last. Adjust the amount of vegetables to your taste and amount you can have on program. Serves 1.

Zucchini Souffle by Liz (2 servings)
4 egg whites or 2/3 cup All Whites
1/4 tsp. vanilla
1/4 cup Splenda or to taste
1/2 cup oatmeal ground into flour
1 small zucchini, shredded
1/4 tsp cinnamon
Beat eggs until stiff peaks form. I found that in using the egg whites in a carton, you can just beat them till they are fluffy. Mix in vanilla, Splenda, and cinnamon. Add flour a tablespoon at a time, mixing after each addition. Mix in small amounts of zucchini at a time until all has been added. Fill two ramekins or 1 cup custard dishes which have been sprayed lightly with cooking spray and bake in 350 degree oven until just beyond golden brown. It was about 30 min. in my oven. Turn off oven and leave in for 30 minutes. This tastes a lot like a zucchini muffin. Cover and store in fridge.


Oat Pancake with Berries

Process 1/8 cup Old Fashioned Oatmeal in food processor to make oat flour

Mix oat flour with 1/3 cup All Whites.

Stir in a dash of Splenda and a dash of allspice.

Heat small sauté pan that has been sprayed LIGHTLY with PAM. (This is not OP, but I’ve used it for 13 months with good results. Lightly means just a tiny spritz!!!) When warm, pour batter into pan and turn heat down to medium. While pancake cooks, measure ¼ cup mixed unsweetened frozen berries into a microwave safe container. Sprinkle with Splenda, cover with paper towel, and heat for about 40 seconds on HIGH. When pancake is set on the pan side and is not very runny, carefully flip to the other side. Immediately turn off heat and after about 30 seconds, place in a small dish, preferably not a flat dish. Immediately pour berries over pancake. The pancake will not be very absorbant, so I sometimes lift the edges and let the juice from the berries run under the pancake. Enjoy!!!

Oatmeal for Exercise (from jen52906)

This may be used at breakfast, mid-morning snack, afternoon snack, or evening snack, if you are going to exercise after any of those meals. It provides the extra carbs you need to burn fat and not muscle when you exercise, as recommended by the SWBM plan.

1 cup cooked oatmeal.
2 egg whites, beaten
Splenda to taste
Cinnamon (several dashes)
1 tsp. clear vanilla

First, beat 2 egg whites. Then add some Splenda, cinnamon, and about 1 tsp vanilla. (I use clear vanilla because it didn't have corn syrup in it.) Add 1 cup cooked oatmeal to the egg mixture, and stir well. Cook in the microwave for 1 minute, stir, and cook for 30 seconds more. Then, you add in 1 cup of cut-up fruit. Bananas, blueberries, and strawberries are my favorite!

Oatmeal

Measure ¼ cup old fashioned oatmeal into a 1 quart pyrex measuring cup. Add ½ cup water and stir. Place in microwave. Cook on high for 1 min 30 seconds. Stir. Sprinkle with Splenda to taste and allspice or cinnamon. Let stand while you are cooking your egg white omelet. This makes one serving.

Pumpkin Custard Recipe (from one of the Provida members)

I adapted the Libby's Pie Recipe

2oz protein and 1/2 cup Carb per serving....makes 7 servings

I make 7 little Custard bowls.

1 1/2 cup Splenda
3 1/2 teaspoons Pumpkin Pie Spice
14 Egg Whites
2 small cans or 1 large can (3 1/2 cups) LIBBY'S 100% Pure Pumpkin

Directions:

PREHEAT oven to 425° F.

MIX Splenda & Spice in small bowl. Beat eggs in large bowl. Stir in pumpkin and Splenda-spice mixture.

Pour evenly into 7 custard bowls place bowls in a deep dish baking pan. Fill baking pan with water almost to top of custard bowls.

BAKE for 15 minutes. Reduce temperature to 350° F.; bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on wire rack in the pan of water for 2 hours. Serve immediately or cover and refrigerate.

Pumpkin Pancakes (greenemachine)
Makes 16 servings.
3 cups oatmeal, ground into flour
2 cups canned pumpkin
2 cups egg whites (for ½ a protein) or 1 carton plus 1 cup of All Whites (for a whole protein)
1/2 cup splenda
1 1/2 tsp baking powder ***
2 tsp. cinnamon
1/2 tsp. allspice
1/2 tsp. nutmeg
1/2 tsp. ground ginger (or 4 tsp. Pumpkin Pie spice to substitute all spices)
1 tsp. vanilla extract

Mix all ingredients. Drop by ice cream scoopfuls (or about 1/4 cup) onto medium hot skillet (non stick or a titch of PAM if necessary). This recipe should make 16 pancakes. Each pancake is 1 serving of carb, and 1 oz of protein. These are "pan-cakes," meaning cakes made in a pan, rather than the things we might put butter and syrup on. These don't need syrup. They're like flat muffins. So good, I know my kids will like them too!!! And, I suspect they'll freeze well. You should all be at my house. IT smells heavenly after making these.
*** off program product; use at your own risk
Made with the 2 cups of egg whites, this would be a complete carb and ½ a protein. You’d need to add 1 oz. of chicken or some other protein to make it a complete meal. If you use the liquid All Whites, this makes a complete meal/snack by itself.

Curried Potatoes From member pandoRRa
· 4 med baking potatoes, peeled and cut into 1" cubes
· 1 onion, chopped
· 1 tbsp curry powder
In saucepan, bring water to a boil and cook potatoes at a boil until fork tender, about 15 minutes. Saute onions (use a tiny bit of water if needed) until they soften. Stir curry powder into onions and cook 1 minute longer. Drain potatoes and add to skillet. Cook, stirring, for about 1 minute until potatoes are coated and everything is heated through.

FOIL-ROASTED HERB POTATOES (cargar4747) Yield: 4 servings, 1/2 cup each Source: "The Diabetes Food and Nutrition Bible"

INGREDIENTS
· 1 pound Yukon Gold potatoes, cubed
· 2 tablespoons olive oil (Replace with Italian Dressing Recipe from 6wbmo)
· 2 sprigs rosemary
· 2 sprigs oregano
· 2 sprigs thyme
· Pepper to taste
· 1 teaspoon paprika

DIRECTIONS
Preheat the oven to 400 degrees F. Tear four large sheets of foil. Divide all ingredients among the four sheets of foil. Wrap up the potatoes, seal tightly. Put all packets on a baking sheet. Roast the potatoes in the oven for 35 minutes. Place one packet on each dinner plate and allow diners to open their packets.

Foil Wrapped Veggies
Submitted by: Marni Rachmiel
Really yummy mixed fall veggies grilled in a foil packet. You'll want to use multiple packets to keep them all to a manageable size. Open the finished packets carefully - the veggies are HOT! Enjoy! Servings: 10

Ingredients:
2 1/2 pounds new potatoes, thinly sliced
1 large sweet potato, thinly sliced
2 Vidalia onions, sliced 1/4 inch thick
1/2 pound fresh green beans, cut into 1 inch pieces
1 sprig fresh rosemary
1 sprig fresh thyme
2 tablespoons water
Mrs. Dash’s and pepper to taste
1-2 Tbsp. water or low sodium chicken broth per packet

Directions:
1. Preheat grill for high heat.
2. In a large bowl, combine the new potatoes, sweet potato, Vidalia onions, green beans, rosemary, and thyme. Stir in 2 tablespoons water, Mrs. Dash , and pepper to coat.
3. Using 2 to 3 layers of foil, create desired number of foil packets. Distribute vegetable mixture evenly among the packets. Add. water or broth to the packets. Seal tightly.
4. Place packets on the preheated grill. Cook 30 minutes, turning once, or until potatoes are tender. Could bake in the oven at 350 degrees for 30-45 min.

Foil Wrapped Veggies has been handpicked at Allrecipes.com® and sent to you by Carolina (home2stay48@hotmail.com). Visit http://allrecipes.com/default.asp?tsrc=ef



Hot 'n' Spicy Rice (1 serving)

1/4 cup diced onion
1 garlic clove, minced
1/2 cup cooked brown rice
2 dashes Chipotle pepper
2 dashes Chili Powder
1 dash Cumin
1-2 Tbsp. ketchup (homemade only)
1-2 Tbsp. salsa
1/2 cup sloppy joe mixture (see other recipe)

Spray non-stick skillet very lightly with PAM. Saute onion and garlic, till onion begins to caramelize. Add cooked rice and remainder of ingredients, except meat mixture. Heat 2-3 minutes, till all ingredients are warm. Add 1/2 cup sloppy joe mixture. Heat over low heat, till hot. Serve in a bowl, garnished with fresh pico de gallo and salsa.




Hot ‘n’ Spicy Rice #2 (1 serving)

¼ cup diced onion
1/3 jalapeno, diced
Mrs. Dash
½ cup cooked brown rice
¼ cup salsa
2 oz. cooked chicken

Spray non-stick skillet very lightly with PAM. Saute onion and jalapeno till onion begins to caramelize. In another bowl, mix cooked rice, salsa and chicken. Add to onion mixture, stirring occasionally, till all ingredients are hot. Enjoy!

Herbed Potatoes with Sauce (from cargar4747)

Prep Time: approx. 10 minutes, Cook time: approx 15 minutes, Ready in approx 25 min. Makes 8 servings.

Ingredients:

· 1 (14.5 oz) can vegetable broth (use 6wbmo broth)
· 1/4 tsp dried thyme (or ground)
· 1 tsp dried parsley
· 8 tennis ball sized potatoes, quartered
· 1 tbsp. arrow root
· 2 tbsp. water

Directions:
1. In a medium pot over medium-high heat combine vegetable broth, thyme, parsley & potatoes. Bring to a boil and reduce heat to low. Cook, covered for about 10 to 20 minutes, or until potatoes are tender, reserving broth.

2. In a small bowl combine arrowroot and water; add to broth and cook, stirring constantly, over medium heat until mixture thickens into a sauce. Serve sauce over potatoes.

Oatmeal Patties

Ingredients:
2 egg whites
Dash of cinnamon
Splash of vanilla
2 Tbsp. Splenda
1/4 cup raw oats

Directions:
Beat the egg whites slightly, and then add the cinnamon, vanilla and Splenda. Then, add the raw oats. If it seems too dry, add a small amount of water and stir well. Allow to soak for a while. Spray skillet with PAM and wipe off the excess. Heat pan very hot. Turn down the heat and pour in the oatmeal mixture. After cooking for a while, slip your spatula under it, and if it is loose from the pan, flip it. Otherwise, just cook that side a bit longer. Cook until it is done and firm.

These may be eaten at a meal or snack when you are allowed a carb. This equals 1 carb serving and 2 oz. protein.

Pre-workout Applesauce Oat Bread (emaxson)
Makes 4 pre-exercise meals.

Ingredients:

8 egg whites or 1-1/3 cup liquid All-Whites, beaten until frothy
1/2 cup Splenda
4 tsp. apple pie spice
1 tsp. clear vanilla
3 cups unsweetened applesauce (be sure there are no ingredients other than apples)
2 cups old-fashioned oats, ground in food processor
1 tsp. sifted baking powder (NSA) **
1 small Granny Smith apple, diced small

**This item is not acceptable on the weight loss portion of the plan. If you use it, please be aware that it may stall your weight loss.

Directions:

Grind oats in food processor about 10-15 seconds. Set aside. Beat egg whites until frothy, not stiff. Add Splenda, apple pie spice and vanilla. Slowly stir in applesauce. Blend in baking powder (if used) with ground oats. Blend oat mixture into apple mixture. Stir in chopped apple. Pour into 8 mini-loaf pans. Bake at 350 degrees for about 35 minutes.

Eat two at a time for a full pre-exercise meal for breakfast, AM snack, or mid-afternoon snack.

Two loaves equal:
2 egg whites
1 carb servings (= to 1 cup oatmeal)
1 fruit servings (3/4 cup of applesauce and 1/4 of small diced apple)