- steel-cut oats
- almond flour
- dried cherries or cranberries
- chopped almonds
- cocoa powder
- cinnamon
- nutmeg
- salt
- large eggs
- low-fat milk or non-dairy alternative of choice
- large mashed banana
- pure maple syrup
- Blueberries
- Flaked coconut
From the Eating Well
fast & Flavorful Meatless Meals cookbook
- EVOO
- cooked long-grain brown rice
- chili powder
- salt
- chopped fresh cilantro
- prepared salsa
- shredded iceberg or romaine lettuce
- coarsely crumbled tortilla chips
- Lime wedges for garnish
From the Eating Well
fast & Flavorful Meatless Meals cookbook
- EVOO
- cooked long-grain brown rice
- chili powder
- salt
- chopped fresh cilantro
- prepared salsa
- shredded iceberg or romaine lettuce
- coarsely crumbled tortilla chips
- Lime wedges for garnish
From the Eating Well
fast & Flavorful Meatless Meals cookbook
- water
- quinoa
- chopped red onion
- smoked paprika
- ground toasted cumin seeds
- chopped fresh cilantro
- salt
- Freshly ground pepper to taste
- GUACAMOLE
- ripe avocado
- finely chopped fresh cilantro
- lemon juice
- finely chopped red onion
- salt
- lettuce leaves
- tomato slices
- quinoa
- milk
- vanilla extract
- cinnamon
- maple syrup
- blueberries
- frozen corn
- minced fresh cilantro
- olive oil
- freshly squeezed lemon juice
- freshly squeezed lime juice
- salt
- chili powder
- dried thyme
- freshly ground black pepper
- cayenne
Per Serving: Calories 199, Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg
*NOTE FOR GLUTEN FREE…Progresso makes a Creamy Mushroom Soup that is gluten free…or I have a recipe for a Cream of Anything Soup in the comments below. Haven’t tried it, but it’s been a big hit on a Celiac/Gluten Free forum.
- cooked broccoli
- .
- freshly grated nutmeg
- black pepper
- Splenda/sugar
- milk
- reduced-fat mayonnaise
- Feshly grated Parmesan cheese
- .
- cook quinoa:
- quinoa
- water
- salt
- Salad Ingredients:
- quinoa
- water
- salt
- thinly sliced green onion
- chopped fresh cilantro
- Dressing Ingredients:
- fresh-squeezed lime juice
- ground cumin
- fresh ground black pepper to taste
- extra-virgin olive oil
- vegetable oil
- chopped yellow onion
- dried thyme
- slat
- Freshly ground pepper to taste
- chopped fresh parsley
You may add fresh fruit other than apples. Berries, in season, are great. Bananas, pears, peaches, apricots are all good choices. Fresh fruits may be added after the oatmeal cooks. I cook the apple with the oatmeal in Winter so it’s more like baked apple in flavor and consistency. In summer I add fresh currants, raspberries, blackberries, gooseberries, plums, or mulberries (because this is what grows in my garden). My apples don’t ripen until Autumn…so in summer I’ll used canned or dehydrated apples from the prior season. In Winter I may used canned peaches or apricots. Apples store well so I do get to enjoy fresh apples all Winter long.
Dried fruits are tasty to mix and match…plums (used to be called “prunes”), berries, apricots, mango, currants, dates, fruit leathers…whatever you like and have.Nuts and seeds are rich sources of fiber, Omega 3’s, protein, etc.
As to milk…I once read that using cows milk with oatmeal creates a combination that binds the calcium in each so that it isn’t available to the body. This is why I use a non-dairy milk.
Sweetening such as honey, molasses, real maple syrup, agave syrup, rice syrup…and sugar make things extra tasty, although with raisins it’s really sweet enough. I like agave syrup because it is very low on the glycemic index, meaning your body digests if first rather than shooting it straight into your bloodstream. Agave syrup also has a mild flavor similar to maple syrup, but lighter. It’s good in coffee and tea, as well.
- raisins
- water.
- flax seed
- raw sunflower seeds
- Agave nectar
- cinnamon