6 WBMO - Oat Wraps

From member ...... I saw lots of recipes with ground oatmeal to be used as a kind of flour substitute. Unfortunately, there's no bread or tortillas on the 6WBMO to wrap your protein/veggies in besides lettuce or cabbage leaves. So, I did some experimenting and came up with an oat wrap that can be used for turkey tacos, fajitas, or anything else you can dream up.

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

When using this or any recipe specifying a measure of uncooked grain, please bear in mind that all grains expand with cooking and we take our measurements off the cooked volume.  Since oats more or less double in volume when conventionally cooked, the ½ cup uncooked oats in this recipe is the equivalent of 1 cup cooked.   

• ½ cup uncooked oatmeal 
• 4 egg whites 
• your favorite herbs and spices (I used oregano, basil, thyme, garlic powder and cayenne pepper for some heat) 
• 3-4 tablespoons water (or enough to thin out the mix)

Put oatmeal into food processor. Blend until fine. Add egg whites and blend. Add your favorite spices. Add water. The key is to make the batter really runny so that when cooked it remains thin (oats tend to poof up). Heat your non-stick skillet on medium heat. Pour ¼ of the batter into pan. Turn over after a minute and cook for another minute. Recipe yields about 4 wraps, 6 - 7 inch diameter. 

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 - Oat Tortillas

From member ..... Adapted from www.bobsredmill.com 

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

When using this or any recipe specifying a measure of uncooked grain, please bear in mind that all grains expand with cooking and we take our measurements off the cooked volume.  Since oats more or less double in volume when conventionally cooked, the 1 cup uncooked oats in this recipe is the equivalent of 2 cups cooked.   

• 1 cup oat flour, made by processing oats in blender or food processor 
• 1 teaspoon nsa taco seasoning (see Condiment Recipe Forum)
• ½ cup water

In a small bowl, mix the flour and taco seasoning. Stir in water, then evaluate the consistency. The dough should be soft, but not wet, and mold easily into shapes. The dough will easily form a ball as you stir it. If necessary, add a bit more flour or water to achieve the proper consistency.

Pinch off balls of dough the size of golf balls. Roll them in additional flour to coat well. Knead each ball a bit as your pat or roll it into a flat circle that's about 1/8" thick and 5" - 6" across. Repeat with all dough.

Heat a heavy nonstick frying pan or griddle. Use no oil.

Place each tortilla in the hot pan, and cook for a few minutes on each side. Tortillas should become lightly brown and start to appear dry. Cool on wire racks.

Store in the refrigerator up to 2 weeks, or freeze. Reheat in a toaster or warm oven. 

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 - 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.

• 4 cups old fashioned oats  (3 cups whole oats, 1 cup oats ground in Magic Bullet, food processor, coffee grinder or blender.  The combination of ground and unground helps hold oats together.)
• 1½ cup DaVinci Sugar Free Syrup, cookie dough flavor
• 1 tablespoon banana flavoring
• 1 teaspoon nut flavoring
• 1 tablespoon cinnamon

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 - Carrot Cake Deluxe

From member ........

ARC Gail Note:  It’s a special occasion.  Wearing a party hat without getting any cake makes you feel deprived.  You don’t want to be the only person in the room not enjoying cake.  That’s where this recipe comes in…

As written, this recipe contains 6 portions, each containing 2 oz protein, ½ cup carb and somewhere between 4-7 tablespoons of Veggie A.  Because of the Veggie A, the recipe is automatically relegated to lunch or dinner only.   In theory, you could have 1/6 of this cake plus a large salad or generous portion of free veggie and call it a meal—except that cake for lunch or dinner isn’t really the type of relearning experience  Michael Thurmond had in mind when devising this plan.  So how about a compromise?  For those rare special occasions, try this:  eat half your normal portion protein, half your normal quantity of carb and a FULL portion of veggie.  Slice this cake into twelve small servings and enjoy yours slowly and in small bites.  Rejoice in the fact that you’ve managed to stay on plan and have a healthful meal plus a bit of a special occasion dessert, all the while learning an exercise in moderation you’ll be putting to use when Living Lean.

• 12 egg whites
• 1¼ cup Splenda
• 1 teaspoon almond extract
• 1¼ teaspoon pumpkin pie spice
• 1½ cups oats
• 1 lb carrots peeled and pureed
• ¼ teaspoon cream of tartar,** optional

Preheat oven to 350 degrees.  Peel and puree (very fine) carrots and set aside.  Beat egg whites and cream of tartar until soft peaks are formed.  Gradually beat in Splenda, almond extract, and pumpkin spice.  Slowly mix in pureed carrots and oats until well blended.  Pour into a nonstick 9x9 pan and bake for 40-45 minutes until toothpick inserted comes out clean.

Cool and cut into 6 equal pieces and enjoy!.

** 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

Morning Snack

Lunch A-B-C-D-E

Afternoon Snack  

Dinner A-B-C-D-E

PM Snack  

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

6 WBMO - Caramel Apple Cinnamon “Nut” Preworkout Muffins

From member ....  I bought a large silicon muffin pan on Amazon to use. The brand is Casabella and it's orange (so you know you have the right one). After baking I stick it right in the freezer for about 20 minutes to cool the muffins so I can pop them out easily. If they’re removed when they’re too warm they tend to stick to the bottom of the pan. I love this pan, I only bought 1 originally but am buying a second so I can bake enough muffins for 5 days all at once.

ARC Note: Because of issues with consistency, ..... prefers to bake her muffins individually in a muffin cup and uses half the quantities listed here.  However, because she eats two muffins per preworkout snack, I’ve doubled the recipe so you don’t have to bake in installments.  Do realize, though, that two muffins will yield 2 oz protein, 1 cup carb and only ¼ cup fruit, so you’ll need to augment your fruit portion when enjoying this recipe.

• 2 egg whites
• ¼ cup rolled oats
• ¼ cup steel cut oats
• ¼ cup finely chopped apple sprinkled lightly w/cinnamon
• 2 tablespoons granulated sugar substitute
• 4 teaspoons sugar free caramel syrup
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 1 teaspoon apple pie spice

Combine all ingredients except oats and apples in a small mixing bowl. Mix together using either an electric mixer with the whisk attachment or hand whisk the ingredients together until mixed well and a little bubbly. If you over whisk it then it will more than likely be too bubbly and overfill the muffin cup, depending on the size of muffin pan you use. Add the oats and apples and mix well using a spoon. Pour into muffin cups (½ cup capacity), being sure to spoon in equal amounts of the oat solids into each cup.  I like to sprinkle a little sugar substitute on top before baking. Bake at 375 for 20 minutes.

(As a Preworkout Snack) 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

6 WBMO - Angel Food Cake

From member ..... I found this recipe in the "No-Salt Cookbook". It's a bit rougher than real angel food cake, but still tasty.

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

Also, due to the amount of sugar substitute 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. 

• 12 egg whites
• 1 tablespoon water
• 1 teaspoon cream of tartar**
• 1/2 teaspoon vanilla
• 1/2 teaspoon extract of choice (I used lemon)
• 1½ cups Splenda
• 1 cup oat flour made by grinding oats in blender, food processor, coffee grinder or Magic Bullet

Combine egg whites, water, cream of tartar,** vanilla and extract of choice together in a bowl. Beat until the egg whites are about quadrupled in size, but not stiff. Add half of the Splenda slowly, beating egg whites until soft peaks form. Be careful not to over-beat the egg whites. Next, sift together the flour and the other half of the Splenda and using a rubber spatula, carefully fold in the flour and Splenda a little bit at a time. Place in an ungreased tube pan. (I used a bread pan.) Bake 35 minutes at 350 degrees, or until a toothpick inserted comes out clean. Allow to cool before removing from pan.

** 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-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 - Saucy Baked Chicken

From member ......

BMOS Note: While this recipe does contain a small amount of carb per serving, it should not be sufficient to impact your regular serving size. 

• 6 skinless chicken breast cutlets 
• 1 medium white sweet onion, sliced 
• 10 oz white and brown mushrooms, sliced 
• 1½ cups nsa chicken broth 
• 4 tablespoons oat flour, made by grinding oatmeal in a blender, food processor or similar
• 2 tablespoons fresh squeezed lemon juice 
• 2 tablespoons balsamic vinegar 
• ½ teaspoon pepper

Preheat oven to 450 degrees. Bake chicken, onions and mushrooms in nonstick roasting pan for 5 minutes. Turn chicken over and stir vegetables and bake 5 more minutes. Meanwhile, in medium bowl, whisk oat flour into chicken broth. Add vinegar, lemon juice and pepper, stirring well.
When chicken has cooked for 10 minutes. Add broth mixture to roasting pan, cover with foil and bake 10 minutes. Remove foil; stir vegetables and bake, uncovered, until sauce bubbles and is slightly thickened, about 10 minutes.
Heat broiler. Turn chicken over. Place pan 6 inches from the heat and broil until chicken just starts to turn golden, about 3-5 minutes. Serve immediately.

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 B, Free Veggies

6 WBMO - Oat Wraps - "Tortillas"

This is the "Tortilla" I usually Make.
****************************************************************************

From member ..... I saw lots of recipes with ground oatmeal to be used as a kind of flour substitute. Unfortunately, there's no bread or tortillas on the 6WBMO to wrap your protein/veggies in besides lettuce or cabbage leaves. So, I did some experimenting and came up with an oat wrap that can be used for turkey tacos, fajitas, or anything else you can dream up.

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

When using this or any recipe specifying a measure of uncooked grain, please bear in mind that all grains expand with cooking and we take our measurements off the cooked volume.  Since oats more or less double in volume when conventionally cooked, the ½ cup uncooked oats in this recipe is the equivalent of 1 cup cooked.   

• ½ cup uncooked oatmeal 
• 4 egg whites 
• your favorite herbs and spices (I used oregano, basil, thyme, garlic powder and cayenne pepper for some heat) 
• 3-4 tablespoons water (or enough to thin out the mix)

Put oatmeal into food processor. Blend until fine. Add egg whites and blend. Add your favorite spices. Add water. The key is to make the batter really runny so that when cooked it remains thin (oats tend to poof up). Heat your non-stick skillet on medium heat. Pour ¼ of the batter into pan. Turn over after a minute and cook for another minute. Recipe yields about 4 wraps, 6 - 7 inch diameter. 

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 - Oat Tortillas

That is a lot of Oat flour!

I am the only one I cook for so This is a bit much for me. I would cut this recipe in half or even fourths unless you plan on serving all this to your family at once or eating it all in the next 24 hrs. But that might cause a BIG Stall.
*****************************************************************************
From member ....... Adapted from www.bobsredmill.com 

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

When using this or any recipe specifying a measure of uncooked grain, please bear in mind that all grains expand with cooking and we take our measurements off the cooked volume.  Since oats more or less double in volume when conventionally cooked, the 1 cup uncooked oats in this recipe is the equivalent of 2 cups cooked.   

• 1 cup oat flour, made by processing oats in blender or food processor 
• 1 teaspoon nsa taco seasoning (see Condiment Recipe Forum)
• ½ cup water

Seasoning Mix

• ¼ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon ground cumin
• 1 teaspoon paprika
• 2 teaspoons nsa chili powder
• 1 teaspoon Splenda
• 1 teaspoon granulated nsa chicken bouillon**

Mix all together and use as needed. 

** ingredient is not recommended for use during the reduction phase of program.  To read why this ingredient really isn’t recommended, please see the note on bouillon in the ingredient link.  For those wishing to delete the bouillon, though results may be slightly different, try subbing nsa chicken broth for the water used when cooking the chicken.

In a small bowl, mix the flour and taco seasoning. Stir in water, then evaluate the consistency. The dough should be soft, but not wet, and mold easily into shapes. The dough will easily form a ball as you stir it. If necessary, add a bit more flour or water to achieve the proper consistency.

Pinch off balls of dough the size of golf balls. Roll them in additional flour to coat well. Knead each ball a bit as your pat or roll it into a flat circle that's about 1/8" thick and 5" - 6" across. Repeat with all dough.

Heat a heavy nonstick frying pan or griddle. Use no oil.

Place each tortilla in the hot pan, and cook for a few minutes on each side. Tortillas should become lightly brown and start to appear dry. Cool on wire racks.

Store in the refrigerator up to 2 weeks, or freeze. Reheat in a toaster or warm oven. 

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