APPLE PIE OATMEAL (Makes 2 servings)

Transcription

1 APPLE PIE OATMEAL (Makes 2 servings) 1/2 cup steel cut oats 2 cups water 1 cup chopped apples (approximately 1 small apple) 1/2 teaspoon ground cinnamon 1/4 teaspoon allspice Honey to taste Combine all ingredients and bring to a boil, reduce heat and simmer until fully cooked. Note: You can double the spices if you like a strong flavor. Also, the honey really makes this dish. It s what brings out the full apple pie flavor. However, you don t need a lot if your apples are sweet. BANANA BREAD OATMEAL (Makes 2 servings) 1 cup dry oats (any type) 1 teaspoon vanilla extract 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 tablespoon honey, or to taste 1 very ripe banana or 2 yellow bananas Milk Begin cooking oats to package directions using milk instead of water. (Use the same amount of milk that the package calls for in water) To the cooking oats add the cinnamon, nutmeg, and vanilla extract. When the oats are done, mash the banana into the oats and stir in the honey.

2 PUMPKIN PIE OATMEAL (Makes 4 servings) 1 cup dry oats, cooked 1/2 cup pumpkin purée 1 teaspoon pumpkin pie spice, no sugar added 4 egg whites (optional) 1/4 cup pecans per serving Maple syrup to taste Cook the oats according to package directions. In the last 5 minutes of cooking (just take a guess, the oats should basically be pretty much done cooking), quickly stir in the eggs, being sure to stir vigorously so they get well-distributed. Then, stir in the pumpkin purée and pumpkin spice. Put some oats in a bowl and top with pecans and maple syrup. Note: the egg whites were added in order to get more protein. They are optional.

3 SATURDAY MORNING WAFFLES 2 cups white whole wheat flour 2 tsp. baking soda 2 whole eggs 3 cups milk (any kind) In a medium sized mixing bowl, whisk together all ingredients until smooth. Cook in your waffle maker to appliance directions. TIP: Make a double batch and freeze! Then just warm up in the toaster. BUTTERMILK PANCAKES (Makes 30, 3-inch pancakes) 2 cups white whole wheat flour 2 teaspoons baking powder 3 egg whites 1 whole egg 4 cups low fat buttermilk Combine all ingredients in a large mixing bowl and whisk until most of the lumps are gone. Keeping the heat on low, pour batter onto a hot pan and cook on one side until you have Swiss cheese holes come through and the top no longer looks wet (see photo below). Flip and cook until brown. These pancakes will be a little browner than normal pancakes when they are done. This does not affect the flavor. If they burn before you flip them, the heat is too high. These take some time to cook, so be patient. Please Note: The key to making these is in the amount of your patience. They need to cook low and slow.

4 EGG AND TURKEY SCRAMBLE Ground turkey meat Eggs or egg whites Spinach Olive oil (to scramble everything in) Cook the meat in the olive oil first. Then add the eggs and spinach. Cook until everything is completely cooked through. Top with your favorite salsa or marinara. BLACK BEAN MEXICAN CHICKEN 1 (about 7 ounces) boneless, skinless chicken breast 1 tbsp. garlic powder 1 tbsp. onion powder 1 tbsp. ground cumin 1/2 small red onion, chopped 1 (15 oz.) can or home-cooked black beans, drained and rinsed 1 (14.5 oz.) can diced tomatoes Salt to taste after cooking Lay the onions at the bottom of your crock. Place the chicken breasts over that. Sprinkle the spices over the chicken. Layer the tomatoes over that, and then finally the beans. Cook on low for 4-6 hours. When finished, stir the chicken in the crock so that it shreds. Serve with some fresh cilantro.

5 2 tablespoons olive oil 3 lb skinless bone-in chicken breasts 1 onion, chopped 1 cup unsweetened pineapple juice 6 oz can tomato paste 3 tablespoons low-sodium soy sauce 1 tablespoon apple cider vinegar 2 tablespoons cornstarch (or arrowroot powder) 6 whole-grain hamburger buns (I like the Alvarado Street Bakery brand) EXTRA & OPTIONAL 1 cored fresh pineapple, cut into chunks 1 (16-oz) package crinkle-cut carrots (or use baby carrots) HAWAIIAN BARBECUE CHICKEN SANDWICHES Heat oil in a large skillet over medium heat; add chicken. Brown chicken 3 to 4 minutes; place in a 5- or 6-quart slow cooker. Top chicken with onion. Whisk together pineapple juice, tomato paste, soy sauce and vinegar; pour over chicken. Cover and cook on Low 5 to 6 hours; remove chicken from slow cooker and shred with 2 forks. Stir cornstarch into sauce in slow cooker; increase slow cooker heat to High and cook, uncovered, 30 minutes or until sauce thickens slightly. Spoon chicken onto buns; top with sauce. Serve pineapple chunks and carrots with sandwiches if using.

6 BLACK BEAN PUMPKIN CHILI (Makes approximately 4 quarts) 1.5 pounds lean ground turkey meat 1 (15 ounce) can pumpkin purée 2 (15 ounce) cans black beans with their water do not drain 2 cups chicken broth or stock 3 tablespoons cinnamon 3 tablespoons chili powder 1 tablespoon cumin 1 tablespoons garlic powder 2 tablespoon onion powder 1/4 cup honey 1 teaspoon curry powder 2 teaspoons vanilla extract 1 teaspoon balsamic vinegar Place the turkey meat, pumpkin purée, black beans with their water and chicken broth in a slow cooker. Mix well. To this, add 1 tablespoon cinnamon, 1 tablespoon chili powder, 1 teaspoon cumin, 1 teaspoon garlic powder and 1 tablespoon onion powder. Cook on high for 4-6 hours, depending on your slow cooker. When the meat is completely cooked, stir in 2 tablespoons cinnamon, 2 tablespoons chili powder, 2 teaspoons cumin, 2 teaspoons garlic powder, 1 teaspoons curry powder, 1 tablespoon onion powder, honey, vanilla extract and vinegar. Stir well and serve.

7 1 tablespoon olive oil 1 1/4 pounds lean ground turkey 2 medium carrots, sliced 1 medium orange bell pepper, chopped fine 2 tablespoons garlic powder 2 tablespoons onion powder 2 tablespoons ground cumin 1 (15 ounce) can pumpkin puree, no salt added 1 (15 ounce) can tomato sauce, no sodium 1 (15 ounce) can light coconut milk Salt to taste PUMPKIN TURKEY CHILI In a large soup pot, brown turkey in the olive oil. Add in all other ingredients and simmer until the meat is fully cooked (about minutes). Add salt to taste.