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I am a Type A endomorph. I struggle with weight. This is my Journey

Monday, February 29, 2016

6 WBMO - Ketchup

One of my Teammates at sparkpeople posted this website, I forgot about this place, I thought I had it bookmarked, So I will be copying recipes from there to here.

http://www.geocities.ws/mt6wbm/recipes/ketchup.txt

Ketchup 

from Provida Chat Forum member tdm213 

I made my own ketchup by using no salt added tomato paste, 
fresh tomatos, vinager, a sugar substitute, and some fresh 
garlic. I blended everything together and then simmered it 
for a bit. It worked out great...turkey burgers, potatoes, etc.

*** updated***
Ketchup
I use the following ketchup recipe which doesn't include any not recommended ingredients.

Measurements to taste.

Tomato paste
fresh tomatoes, chopped
vinegar
Sugar sub (white or brown)
Fresh garlic, pressed or chopped
Fresh basil, chopped

Simmer until thick. Cool and puree in blender or food processor. 

Coco 

Sunday, February 28, 2016

They Fit!!!!!

This shirt is OLD and Never fit --- Was given to me 20 yrs ago I liked it but couldn't wear it, so I put it away and said...ONE DAY IT WILL FIT! .... TODAY IT FITS! Cleaning out the closet.... Things are just falling off me!!!...WOOPWOOP Happy Dancing!!!

I lost 40 lbs since landing in Fla. That shirt is an XL I used to be 3X

The shirt says, " I would be laughing my head off if this wasn't my Life"....Which pretty much summed up my life up to that point...

Saturday, February 27, 2016

6 WBMO - Iced Praline Coffee



From member ....... .What to drink when everybody else is enjoying those fancy coffee drinks? Try this on for size!

Fill a 16 oz glass with ice and add cooled coffee. Add syrup and stir well. If Living Lean, you may opt to top off with a dab of whipped lite topping.**
** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E

This Recipe Contains: All Free Foods

6 WBMO - Piña Colada Smoothie


From member ..... This is my favorite breakfast smoothie!! I love pineapples & coconut and this is what I came up with. I use 4 packets of Splenda because I like my smoothies a little on the sweet side. I make this in the morning before I go to work and sip it in the car on the way to the office! Reminds me of a "virgin" Piña Colada! 


  • egg whites, pasteurized (available in carton) 
  • 2-4 packets of Splenda (or to taste) 
  • 1/2 cup pineapple (use fresh, canned or snack pack variety packed in own juice. Be sure to drain juice before use.) 
  • 1/4 teaspoon coconut extract 
  • 1 1/2 cups ice 
  • 1/3 cup water (more or less)

Blend egg whites and Splenda in blender; add pineapple, coconut extract, ice and water. Blend until smooth.

Compatible with Body Type:

Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E 
Dinner
PM Snack A-D-E

This Recipe Contains: Protein A, Fruit A

6 WBMO - Superb Blueberry Smoothie


From member ..... I needed to use up the frozen blueberries I had, and i picked up Sugar-Free DaVinci Blueberry Syrup. I came up with this yummy concoction.

Place all ingredients into blender and blend on high for 30-60 seconds. Pour into cup and enjoy! 

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch 
Afternoon Snack A-E 
Dinner 
PM Snack A-D-E

This Recipe Contains: Protein A, Fruit A

6 WBMO - Sweet Potato Smoothie


From member ..... If you make this thick, you can eat it with a spoon, like ice cream! 
Blend all ingredients and serve. 
** ingredient is not recommended for use during the reduction phase of program.  See ingredient link for more detail.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - The BEST Breakfast Smoothie (Preworkout)


__________________________________________________________________________
From member ..... I remembered that my mom used to make us milk shakes with raw egg in it and thought it would be a great idea for the smoothie--to make it thick. AND I always look for easier ways to get my proteins down in the AM!

I made it today and it was wonderful. I exercise after breakfast so MY recipe is for the extra carb and fruit. I exercise after breakfast and I eat it early (about 630 am) so if you are not exercising, you will have to delete the TWO fruits besides banana....if you delete the banana and one of the other fruits, your smoothie wont be as thick. (but still good) 


BMOS Note: As originally posted in 2003, this recipe contained conventional egg whites. Since there is a risk of bacterial infection from the consumption of raw eggs, I've taken the precaution of substituting pasteurized egg whites, which are safe consumed raw.


Preworkout Version:

  • ¼ cup pasteurized egg white (these make it very thick and creamy) 
  • ½ cup frozen blueberries (could use any berries) 
  • 1 medium ripe banana (counts as carb here) 
  • ½ cup grapefruit, peeled and broken into sections 
  • ½ teaspoon vanilla 
  • splash rice milk (can sub water) ( Un sweetened almond milk)
  • ½ cup cold water 
  • 1 cup ice

Put everything but the ice and frozen berries in a blender, whirl until nice and smooth. Add frozen berries and do the same. Last add ice ( I used crushed) and blend until thick smooth and cold. MMMMMM. 

(As a Preworkout Meal) Compatible with Body Type:Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch
Afternoon Snack A-B-C-D-E
Dinner
PM Snack

(As a Preworkout Meal) This Recipe Contains: Protein A, Fruit A, Fruit B/Carb (Banana is used as Carb)

6 WBMO - The Perfect Smoothie


From member .......... This is a great way to have a breakfast or mid morning snack on the run - also a good way to get the egg whites in if you have trouble eating them any other way. Friends and family that are not on the plan are falling in love with these too!

Try mixing your fruit up - have a strawberry/banana combo or a peach/pineapple combo - the possibilities are endless. 


Blend in blender till smooth. 

(With Fruit A) Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B
Lunch
Afternoon Snack A-E 
Dinner
PM Snack A-D-E

(With Fruit A) This Recipe Contains: Protein A, Fruit A

(With Fruit B) Compatible with Body Type:
Breakfast B-C-E
Morning Snack B
Lunch
Afternoon Snack A
Dinner 
PM Snack A

(With Fruit B) This Recipe Contains: Protein A, Fruit B

6 WBMO - Fruit Sorbet 2


From member ...... I made this as a dessert/late snack. My 6 yr. old son even likes this enough to take it for his Sunday school snack. You have to prepare it ahead of time (before dinner), but it is well worth the ninety seconds or so it takes. 


  • 1 cup strawberries (frozen is best but fresh is okay) 
  • 1 cup sliced peaches (canned is okay if packed in juice but not syrup. Do not use juice) 
  • 1-1 1/2 teaspoon vanilla extract 
  • 1/2 teaspoon cinnamon or nutmeg 
  • 1/2 tablespoon Splenda 
  • 1/2 cup cold water (use ice if using fresh fruit)


Note: The reason I recommend using frozen fruit and cold water is basic science. If it's already partially frozen, it won't take as long to set up in the freezer. (Also be sure your frozen fruit contains no added sugar.)

Place all ingredients in blender and blend until smooth. Pour mixture into freezer safe container and place in freezer until set. Makes 4 - rounded 1/2 cup servings (because of the water content).

You can change it up and add different fruit, just be sure to adjust the portion sizes for your body type. 


Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E
Dinner
PM Snack A-B-C-D-E

This Recipe Contains: Fruit A

6 WBMO - Very Berry Custard


From member ...... This not only meets the type A snack requirement, but it also satisfied my sweet tooth and it's tasty too. Who knew a 'diet' could taste this good? I almost feel like I'm cheating! 

  • egg whites 
  • 1 cup berries, lightly mashed (I use frozen blueberries and raspberries) 
  • 1/8 teaspoon vanilla 
  • sugar substitute to taste, if desired 
  • dash of cinnamon 
  • dash of nutmeg

Preheat oven to 300 degrees. Combine all ingredients in mixing bowl and beat until well mixed but not too "frothy". Pour equally into 2 custard cups. Set into a pan with ¾ inch of water in bottom and bake for 30-45 minutes or until set (knife inserted in center comes out clean). Remove from oven, cool and refrigerate before serving. 

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E
Dinner
PM Snack A-D-E

This Recipe Contains: Protein A, Fruit A

6 WBMO - Tropical Treat



From member ....... I'm not sure what you would call this other than Tropical Treat. When it's hot it acts one way and then when it cools down it takes on a different texture. But either way, I really enjoyed it. 

Beat the eggs and cream of tartar** until very fluffy. Add the Splenda. (Don't add it too soon or the eggs will be too dry) Continue beating and add the extracts. At the very end, add the 2 bananas and whip them up until they are blended in. Spray ** (and wipe out) the inside of a Pyrex dish. Pile the meringue really high. You can pile it up as high as it will go. When it bakes, it will puff up a bit then lose its air and drop back down. Put the dish on a cookie sheet and bake at 375 degrees for 15 minutes. Just until the top is golden brown. Turn off the heat and let sit in the oven for at least ½ an hour before you open the door. (This prevents it from falling so much)

My daughter said this tastes like the white lifesavers in the tropical fruit pack. After it is cold from being in the fridge overnight, it has a consistency of almost being like a banana bread.

** ingredient is not recommended for use during the reduction phase of program.  See ingredient links and "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack B
Lunch
Afternoon Snack A
Dinner
PM Snack A

This Recipe Contains: Protein A, Fruit B

6 WBMO - Sweet Potato Cake

I tried this, it was pretty good. I added Cinnamon too.
************************************************************************

From member .......   I was trying to make sweet potato pancakes .... it turned out to be sweet potato "cake" ... Soooooooooo yummy.


  • ½ cup yam or sweet potato, grated in food processor 
  • 1 teaspoon vanilla extrac
  • cinnamon, to taste 
  • dash of nutmeg, optional 
  • dash of pumpkin pie spice, optional 
  • egg whites 
  • 1 packet of Splenda, or to taste


Combine all ingredients in food processor. Process until well mixed, then pour into a microwave safe bowl. Cover with a paper plate to prevent any splatter. Microwave for 5 minutes. Test with a toothpick or knife. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - Strawberry-Lime Ice

Be Sure to Read ALL of the Notes to Augment your Portion Properly
****************************************************************************************

From member .....
  • 20 strawberries  (ARC Gail Note:  I'm thinking that if we want to make this a single serving, simply measure out your portion of strawberries and take it from there!)
  • 1/3 cup lime juice** 
  • 3 T - 1/4 cup Splenda, depending on how sweet you like it
  • 1/2 cup water
  • ice

Combine all ingredients in a blender or the tall cup on the Magic Bullet. 

Put in pop molds or save a portion to make sorbet. Just freeze for an hour and whip.

** To clarify this a bit, you ARE allowed lime juice, however the amount in this recipe exceeds a reasonable recommendation for a single serving.  To make this more plan friendly, use only the juice of one lime.  And because you are reducing the quantity of limes, you may also require less sweetener.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch 
Afternoon Snack A-E
Dinner 
PM Snack A-B-C-D-E

This Recipe Contains: Fruit A

6 WBMO - Scrumptious Granola


From member ........ This recipe is very simple and incredibly yummy! I eat it for breakfast in the morning and sometimes for lunch if I am on the run. It satisfies that need for something crunchy! You can make it in larger batches, just make sure to keep with the required 2 egg whites per ¼ cup oatmeal. This should give you your protein and carb at the same time! I have added ½ teaspoon minced raisins** for that extra granola flavor. Enjoy! 

BMOS Note: When determining portions, please bear in mind that regardless of how oatmeal is prepared, the measurement is taken as if the oats will be cooked conventionally.  
This means that for purposes of determining your portion size, the ½ cup of uncooked oats in this recipe is counted as 1 cup cooked.  


Mix oatmeal, powdered egg whites, cinnamon, nutmeg and Splenda together so that it is all equally blended. Then add the raw egg white and dash of vanilla. Mix until thoroughly combined. Drop by little clumps onto a baking stone or cookie sheet. Make sure the mixture is really spread out, like granola would be. Bake for 15 minutes at 350°. Then, use a spatula to mix up the granola. Put this back into the oven and turn oven off and leave for an additional 20 minutes. Allow to cool. Divide mixture into 2 portions.

** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb B

6 WBMO - Popsicles

 I don't know how flavorful this is since Tea is kinda weak. Maybe making a strong cup with like 3 tea bags per cup might help.
********************************************************************************************

From member ..... This makes a great treat for after dinner, without cheating. 

  • flavored herbal tea bags such as raspberry, black cherry, etc.
  • sweetener to taste, as needed

Brew herbal tea at twice the normal strength. Add sweetener to taste. Pour into popsicle molds and freeze.

Variation: Try flavoring plain water with sugar free syrups and proceed as above.


Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E

This Recipe Contains: All Free Foods

6 WBMO - Frozen Fruit Bars


 From Member..... 

  • 2 cups chopped summer fruits (pineapple, strawberries, berries etc.)
  • 1 tablespoon sugar substitute, optional (taste fruit for sweetness)
  • 1 teaspoon lemon juice


 Purée fruit in blender, adding a tablespoon or 2 of water if necessary. Add sugar substitute, if desired, and lemon juice and blend.   Pour into bar molds or small cups and insert sticks. Freeze until solid.
Makes 4 half-cup bars.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack  A-E
Dinner
PM Snack  A-B-C-D-E


This Recipe Contains:  Fruit A

6 WBMO - Ice Latte Smoothie

I loved these. It was a nice shot of ice coffee for an afternoon treat. Especially in the Summer. I like bustello espresso and also New England Chocolate Cappuccino flavored coffee.

  • 1 cup or so of strong coffee, Flavored coffee, or expresso . I make a pot or 2 of coffee and keep it in the fridge so it is always cold and ready
  • 1/3 cup Liquid Egg white
  • Sweetner to taste ~ I use Stevia Blend
  • Ice
  •  SF Almond Milk to  lighten it up, Its a Freebie ( Just a splash)
Whirl it in the magic bullet.  This yr I want to try this with some coffee syrup. I use Torani Sf Smores, white chocolate, or Caramel.

Pair this with a piece of fruit and you have an approved snack 

Contains 2oz protein

6 WBMO - Piña Colada Sorbet or Smoothie

My Daughter the Picky Eater, Loved these.... She asked for them all the time...
*********************************************************************
From member ......

Use your Magic Bullet tall cup and cross blade to blend until completely smooth.

Drink as a smoothie.
OR
 Put in freezer until nearly solid (about ½ hr to 45 minutes) and give it one more whirr in the Magic Bullet and serve.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E 
Dinner
PM Snack A-D-E

This Recipe Contains: Protein A, Fruit A

6 WBMO - Oatmeal Custard


I make something like this for breakfast, I cook the oatmeal on the stovetop, in a non stick pan,  Add 1/3 cup liquid egg white, ( when the liquid is Almost evaporated, ) then I add cinnamon and maple flavor ( extract) and sweetner.
********************************************************************************

From member ..... Add cinnamon and/or artificial sweetener and enjoy this light, almost custardy, but chewy breakfast treat.

Cook your assigned amount of oatmeal in the microwave. Meanwhile, beat your egg whites with a fork. Add to the cooked oatmeal. Mix thoroughly and microwave on high one minute. Stir and microwave another minute. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb B

6 WBMO - Another Meringue Recipe with Help

Here's how to properly whip the meringues
http://whatscookingamerica.net/Eggs/perfectmeringue.htm

Meringue Cookies

From member .... 


Take egg whites, vanilla and sugar substitute and whip them in a free standing mixer with the wire attachment until they turn to meringue. They will triple, or more, in volume, become white and very fluffy. Don't overmix or they'll get lumpy and you have to start over with a new batch. You can use a regular hand mixer too.

Put meringue in a gallon sized zip lock bag and gently squeeze air out. Twist top of bag to make a pastry style bag and snip off one of the corners. Pipe cookies onto parchment paper lined baking sheet. 

I made mine about 2 inches high and 2 inches wide. Bake at 350 degrees for about 10 minutes or until golden brown. They will be crunchy on the outside and gooey in the middle! Best eaten warm.

Variations:
Mocha: add a couple tablespoons fresh, cooled coffee
Lemon: add a little freshly squeezed lemon juice
Key Lime: add a little freshly squeezed lime juice
** ingredient is not recommended for use during the reduction phase of program.  See recipe link for on plan substitute suggestions.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein A

6 WBMO - Melon Margarita


From member ...... This is an adaptation of a recipe I found in the Food Services Office, Spring 06 from member banegron. Original source of recipe: Creative Recipes.


  • ¼ cup cantaloupe or honeydew melon chunks
  • splash lemon or lime juice
  • 1½ teaspoons Splenda (or use 1 packet)
  • powdered egg whites to equal 2 oz protein (optional)
  • 1 cup ice cubes
  • ¼ - ½ cup water
  • ¼ " wedge of lime for garnish

Combine all ingredients except lime wedge in blender and puree until smooth. Garnish with lime wedge.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack B
Lunch
Afternoon Snack A
Dinner
PM Snack A-C

This Recipe Contains: (Protein A, if powdered egg white used), Fruit B

6 WBMO - Grilled Cinnamon Apple Surprise


From member ......

  • 1 apple, your choice
  • 2 teaspoons Granulated Splenda
  • 1 teaspoon cinnamon

Preheat George Foreman type grill.  Slice apple ½ inch thick, leaving skin on.  Remove core.  Mix together Splenda and cinnamon until thoroughly combined.   Wet apple slices with water and coat both sides of apples with mixture.   Place apple slices on hot grill, close lid, grill till tender, about 5 to 10 minutes.  Time depends on the thickness of your apples.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A
Lunch
Afternoon Snack B
Dinner
PM Snack A-C


This Recipe Contains: Fruit B

6 WBMO - Granola Bar Cookie


From member ......

BMOS Note: The use of ground oat flour may cause one to lose slowly, or for progress to stop. 

Also, due to the amount of sugar free syrup in this recipe, while using it you may wish to monitor your monitor your reduction progress closely. As this may be quite sweet, you may trigger unwanted sugar cravings.


Stir all together well. The dough will be nice and moist.  Let set for a few minutes so the oats absorb the moisture.

Form into a roll.  Use cooking parchment paper to help you. Form a nice firm log.  Slice into 16 slices with a nice sharp knife.

Place onto parchment cookie sheet. Bake in a 350 degree oven for about 45-60 minutes until done (gets crunchy as it cools).

I freeze these and when I want to eat them just microwave for a few seconds. They are very nice to have on hand.  They are kind of dry, but I enjoy them with water, hot tea or coffee.  My whole family enjoys them!  Pretty yummy!  I want to experiment with other flavors of syrups, flavorings, and spices. Let us know what you come up with.  Enjoy!

Each of 16 servings is ½ cup Carb.


**Other variations I have tried so far are:

(Chai)  1½ cup DaVinci Chai Tea Sugar Free Concentrate, 1 tablespoon cinnamon, 1 teaspoon nutmeg, 1 tablespoon vanilla

(Macadamia Nut) 1½ cup DaVinci Macadamia Nut Sugar Free Syrup, 1 tablespoon vanilla, 1 tablespoon cinnamon

(Mocha) 1½ cup DaVinci White Chocolate Sugar Free Syrup, 1 tablespoon instant coffee granules, 1 tablespoon imitation butter flavoring

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack


This Recipe Contains: Carb B

6 WBMO - Frozen Sorbet


From member ..... This works best if you buy fresh fruit and freeze it first. If you use strawberries, make sure that you have removed the stem before freezing. 

BMOS Note: The small amount of Fruit B in this recipe may be considered a freebie!


  • 1/2 cup frozen fruit (such as strawberries or raspberries) 
  • 2-3 tablespoons unsweetened applesauce 
  • Splenda to sweeten (optional)


Add frozen fruit and applesauce into food processor. Blend until completely smooth. You can add Splenda if you do not like it tart. Makes a great dessert or snack.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E
Dinner
PM Snack A-B-C-D-E

This Recipe Contains: Fruit A

6 WBMO - Floof


From member ....... I call this item a "floof" because it is "floofie" when it cooks in the microwave. I found it to be very satisfying and realized that I could make all kinds of fruit floofs. Using the fruits you are allowed in the same ratio as the pumpkin floof. So far I've had peach with vanilla and peach with almond extract. I'm dreaming about banana, apple, strawberry, black raspberry...the sky is the limit for floofs and they are satisfying as a lunch or as a pre-workout item and great with a cup of coffee. 

BMOS Note: If working out afterwards, all body types may enjoy this recipe as part of a preworkout breakfast, morning or afternoon snack.

Combine and cook in microwave about 4 minutes. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A, Carb B

6 WBMO - Cookies While You Sleep ( Meringues)


From member ..... I use to make these when my kids were little, they went nuts over them. Of course back then I used sugar. But now Splenda is the way to go. While some call them meringue cookies we called them Cookies While You Sleep. 



Preheat oven to 350º. (BMOS Note: Allow the oven about 10 minutes of preheating time before use. ) Beat egg whites until foamy. Add cream of tartar. ** Beat well and gradually add Splenda. Beat until very stiff. Add vanilla extract and almond extract. Drop by teaspoonfuls on cookie sheet. Place in oven that has been set to 350. TURN OFF OVEN and leave in overnight. No peeking allowed!

Makes about 3- 4 dozen cookies (depending on spoonful size) Store in airtight container.
** ingredient is not recommended for use during the reduction phase of program.  See ingredient link or "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein A 

6 WBMO - Coffee Syrup Granola (For One)


__________________________________________________________________________
From member .......

BMOS Note: Why is this considered a single serving? Remember, oats more or less double when cooked and regardless of how the oats are prepared, we take our measurement assuming they are conventionally cooked with liquid. Those of you requiring 1 cup carb for your meal requirement will obviously need to double this recipe.

Mix oatmeal, powdered egg whites, and sugar substitute together and set aside. Mix Syrup and extract well. Add the dry ingredients and stir until thoroughly combined. Drop by little clumps onto a parchment-covered cookie sheet. Make sure the mixture is really spread out. Bake for 15 minutes at 250°. Remove from oven and use a spatula to mix up the granola. Put back into the oven and bake for an additional 20 minutes. Remove from oven and cool. Makes one serving for those requiring 1/2 cup carb portion.

Compatible with Body Type:
Breakfast 
A-C-D-E
Morning Snack 
C-E
Lunch 
A-B-C-D-E
Afternoon Snack 
B-C-D
Dinner 
A-B-C-D-E
PM Snack 

This Recipe Contains: Protein A, Carb B

6 WBMO - Cinnamon Meringues

I Love Meringues, also called overnight cookies.

****************************************************************************************
From member ...... 

  • egg whites 
  • ½ teaspoon cream of tartar ** (ARC Gail Note:  The function of cream of tartar is primarily as a stabling agent for whipped egg whites.  As a more plan friendly option, you may substitute 1½ teaspoons of either vinegar or lemon juice in place of the cream of tartar)
  • ¼ teaspoon cinnamon 
  • 2 tablespoons Splenda

Mix egg whites and cream of tartar,
**
 whip until soft peaks form. Add cinnamon and Splenda, beat until well blended; spoon onto baking tray (I put down parchment paper first).  Bake at 350 degrees F until golden brown. 

** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.
Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E 
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein A
 
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