6 WBMO - Oatmeal Pancakes

Recipe found here


                                             Oatmeal Pancakes

 2 Egg whites
3 Pkts Splenda
1/8 Teaspoon almond or vanilla extract
¼ Cup ground oatmeal flour
 Nutmeg
 1 - 2 Tablespoons water

Whip egg whites until very soft peaks form. Add Splenda, almond extract, nutmeg, oatmeal flour and just enough water to make a thick "batter" consistency. Stir till well blended. Cook on a hot non-stick griddle or skillet as you would any pancakes.

Servings: 1, containing 2 oz Protein A and ½ cup Carb B

6 WBMO - Vegetable Latkes (Vegetable Pancakes)

Recipe found here

                          Vegetable Latkes (Vegetable Pancakes) 

 1½ cup fresh broccoli and/or cauliflower, grated (in food processor)
 ¼ onion, grated (in food processor), (optional)
¼ tsp pepper
2 - 3 egg whites

Grate vegetables Stir in remaining ingredients Shape portions of mixture into pancakes in a non-stick pan & fry over low heat, turning once, until cooked through

Serve. I like them topped with on-plan catsup!

 Servings: 1, containing 2 oz Protein A, 1½ cup Veg A. Note: These freeze and reheat well in the microwave.

6 WBMO - Brownie Pancakes

Recipe found here:

                                                    Brownie Pancakes

# servings 3

8 or 9 egg whites, enough to measure 3/4 cup--whipped to  soft peaks
¼ cup unsweetened applesauce or strained pears
¼ cup Splenda
½  teaspoon almond extract
2 T unsweetened cocoa powder
½ cup oatmeal flour (grind oatmeal in the blender)

Beat egg whites until soft peaks form.
Slowly add remaining ingredients and stir just until mixed.

Fry in non-stick pan just like pancakes or portion onto waxed paper on a cookie sheet and bake at 350 degrees about 15 - 20 minutes until done.

Servings:  3, containing 2 oz  Protein A and ½ cup Carb A/B (Fruit/ oatmeal) per serving.

Note:  These freeze well and are good both warm and cold.

6 WBMO - Banana Batter

From member ..... I use a banana batter to either make something quick like scrambled banana egg whites and banana pancakes or something more time consuming like mini banana muffins. 

BMOS Note: In addition to the meals noted below, all body types may use this recipe as part of a preworkout meal if working out after breakfast, morning or afternoon snack.

• 2 egg whites
• 1/4 very ripe banana (if unripe must add Splenda packet)
• nutmeg, to taste
• vanilla, to taste

Blend all ingredients together in the blender until the banana is pureed and mixture is foamy. Use mixture immediately for best results.

For scrambled eggs and pancakes: pour into non-stick pan and keep it on low.

For mini muffins: use mini silicone muffin tins for best results and turn oven on 350 to 400 and bake until browned. Let cool slightly before taking them out so that they won't stick to the tin and use a knife around the edges to release.

Great for B's: morning and mid morning snack. 

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 - Maple Syrup

I use a SF maple syrup in my oatmeal and egg whites every morning,  but it is not OP I think I am going to try to make my own using this method... I can definitely do without the calories.

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From member ..... 

BMOS Note: The person who submitted this recipe did not say what this is used for, but I'd caution members to use this sparingly. Remember, we're out to change our habits and eating so we don't want syrup to be a daily food addition. 

• 1 cup Splenda
• 1/2 cup water
• 1/2 tsp imitation maple flavoring
• 1/4 tsp vanilla

Mix Splenda and water in a saucepan, cook on medium-low heat until Splenda is dissolved. turn off heat and add maple and vanilla. Syrup is really thin, but yummy. You can make adjustments for how much syrup you want, always make sure you use twice as much Splenda as water.

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 - Pumpkin Pancakes

From member ...  I wanted something different for breakfast one morning and I had some leftover canned pumpkin from another recipe I made, so I experimented and came up with this.

Note: The use of ground oat flour may cause one to lose slowly, or for progress to stop. See ingredient link for more information. 

Also remember that 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.  This means that for purposes of determining your portion size, the 1/8 cup of uncooked oats in this recipe is counted as ¼ cup cooked.

• 1/8 cup oatmeal ground into flour
• ¼ cup canned pumpkin
• 2 egg whites
• ¼ teaspoon pumpkin pie spice, or to taste
• 1 tablespoon Splenda
• 2 tablespoons Torani or DaVinci sugar-free Maple Syrup or any flavor you choose,  mixed with a  tablespoon water.  Set aside until end.

Whisk oatmeal, pumpkin, egg whites, spice & Splenda together to make a smooth batter.  Let sit a few minutes to thicken.  Drop by large spoonfuls onto preheated griddle or non-stick skillet.  Once bubbles begin to form and edges get lighter in color flip and cook other side until center rises.  Remove from skillet and brush lightly with the syrup mixture.

Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack  B-D-E

Dinner A-B-C-D-E

PM Snack  

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

6 WBMO - Maple Pancakes

From member ..... I just had a craving for the texture of hash browns and coincidentally, was baking a spaghetti squash. I came up with this super easy and versatile recipe that I think many will love! 

• 1 spaghetti squash
• 2 egg whites
• 2 packets Splenda
• ½ teaspoon maple extract
• cooking spray**

Slice the Spaghetti Squash in half, remove seeds and pulp, and bake at 350 degrees for 45 minutes. Let Cool. Take a fork to drag across the meat of the squash for the "spaghetti" effect.

Whip together egg whites, 1/2 cup of the cooked squash, Splenda and maple extract with a fork. Pour into a preheated non-stick skillet (you may need a splash of cooking spray** and let pancake cook on both sides to taste - I like mine a bit on the dark side.

This tastes just like a pancake and syrup - only it is on plan!

Variations - instead of Splenda and extract, use Mrs. Dash's Southwestern Chipotle seasoning, or nsa chili powder, or just plain pepper. Another option is to use 1 egg white with the ½ cup of squash to make spaghetti squash "hash browns" and then add a 1-2 oz on-plan turkey sausage patty (see Breakfast Recipes, this forum or your recipe cards) for an old-fashioned breakfast! 

** ingredient is not recommended for use during the reduction phase of program.  See ingredient link and "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 A

6 WBMO - Cinnamon & Banana Oatmeal Preworkout Pancakes

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From member .....  I use this recipe below as a pre-workout meal.   (I’ve also noticed that many of the dessert-type recipes on the forum grind their oats into flour & use artificial sweeteners – this is why I LOVE this recipe, because you don’t… you keep the oats whole, and you’ll probably find that with the combination of ripe banana & cinnamon there is no need to add extra sweeteners)    I enjoy this at just about every PWO meal I have it's that good 

Note:  This meal can be eaten for breakfast by both C & E body types ONLY.  For others, it may be used as a preworkout meal at breakfast, mid morning snack or afternoon snack.

• ½ cup whole oats
• ⅓ cup boiling water
• 2 teaspoons cinnamon
• 2 egg whites, whisked
• 1 ripe medium banana, mashed
•  1 teaspoon vanilla extract, optional

Soak whole oats in water, vanilla & cinnamon for approximately 5 to 10 minutes.  The oats will absorb the liquid fully and completely soften the oats.  To this mixture, add the mashed banana and whisked egg whites – use a fork to whisk all these ingredients together.

Heat an electric fry-pan to medium heat (mine is numbered 1-10… I set mine to 4).  Place spoonfuls of mixture onto pan to your desired size; pancakes are ready to turn over once little bubbles have appeared and the bottom is golden brown, this usually takes about 5 minutes (if they don’t lift off easy then they’re not ready to turn over, or the heat is not turned on high enough).  Flip pancakes over and cook a further couple of minutes.  (ARC Gail Note:  I think the same rules would apply for any fry pan.  Preheat to medium low heat and follow cooking instructions  above.)  Once cooked, take out of pan and place onto a wire rack to cool for a few minutes before enjoying.

 (As a Preworkout Snack Only) 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  

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