6 WBMO --RICE CUPCAKES

RICE  CUPCAKES

I'm a Type A, and a chef, and I decided to experiment. I make 3 days worth in advance, (anymore and they get "ripe") and then just grab them in the morning. They are perfect for meals-on-the-go. Fruit can be added if that is allowed on your diet, and I can only imagine how good they would taste with applesauce or pears.

1 cup cooked white rice
4 egg whites
1 teaspoon of your favorite extract (optional- I have tested vanilla, almond, and lemon, all with great results)
1 packet of Splenda (optional)

Combine all the ingredients in a bowl, and let sit for about 5 minutes so the rice can soak in as much flavor as possible. In non-stick muffin tins, fill 4 sections equally. The liquid must be as close to equal as possible in each cup.

Bake at 350° for approximately 8-12 minutes, or until the liquid is not liquid anymore. Options: Sweeter: Use the Splenda if you need that sweet craving fulfilled, or Just use half a packet if you don't want it too sweet. Coffee cake: Sprinkle ground cinnamon on top of the ones made with vanilla extract before you bake them. Pumpkin Apple: Sprinkle Pumpkin Pie spices and Apple Pie spices on top of the ones made with Lemon or Almond extract.

Storage: Do NOT cover them (Tupperware, plastic bag, whatever) until they are COMPLETELY cooled. Storing cooked rice in an airtight container while it is still hot can cause it to become sour, and the condensation in the container will make the cupcakes too soft and they will fall apart.

Gail had this to say about servings: 

The ingredients in this recipe are: 1 cup cooked white rice, 4 egg whites extracts and Splenda. it makes 4 muffins. This means each muffin contains 1/4 cup rice and 1 egg white. Now, compare that to your Fast Track card to figure out how much you're supposed to be eating any time you're allowed the combination of Protein and Carb.
So, for me as an A, 2 of these is one serving (plus a fruit if it's a pre-workout meal!).

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 - 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! 

• 2 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.

• ½ cup blueberries (fresh or unsweetened frozen)
• 1 scoop whey protein powder  ( This might cause a stall, Monitor  your usage) (or ¼ cup pasteurized egg whites) (They now sell egg white protein powder)
• 8 oz water 
• 5 ice cubes, crushed
• 1 oz DaVinci Sugar-Free Blueberry Syrup
• Splenda, to taste, optional

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! 

• 4-5 oz crushed ice 
• ½ cup cooked yam or sweet potato 
• splash of rice milk, ** optional  ( or almond milk, Unsweet)
• 2-3 drops vanilla 
• Splenda to taste 
• 2 oz pasteurized egg white in carton

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 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. 

• ¼ cup warm water 
• 4 level teaspoons powdered egg whites or 4 tablespoons pasteurized egg white
• ½ cup your choice Fruit A or your portion Fruit B 
• 2 teaspoons Splenda (or you can use Sugar Twin Brown Sugar which is quite yummy!)
• 1 teaspoon vanilla 
• 7 ice cubes

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! 

• 4 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. 

• 8 egg whites 
• ½ teaspoon cream of tartar**
• ½ cup Splenda 
• 2 ripe bananas 
• ½ teaspoon vanilla 
• ½ teaspoon coconut extract 
• ½ teaspoon orange extract 
• cooking spray**

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.

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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 extract 
• cinnamon, to taste 
• dash of nutmeg, optional 
• dash of pumpkin pie spice, optional 
• 2 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

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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.  

• ½ cup rolled oats, uncooked 
• 6 teaspoons powdered egg whites
• 1 egg white (from normal egg) 
• ½ teaspoon cinnamon, or more 
• dash of nutmeg 
• 1-2 tablespoons Splenda 
• dash of vanilla

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.

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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...

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From member ......

• ½ cup fresh pineapple (the juicier the better)  OR Canned chunks in Natural Juice NO SUGAR ADDED
• 4 teaspoons Just Whites (powdered egg whites) or 1/3 cup Liquid Egg whites.
• 1 teaspoon coconut extract
• dash Stevia to taste

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 - Another Meringue Recipe with Help

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

Meringue Cookies

From member .... 

• 2-3 egg whites 
• 1 teaspoon vanilla 
• sugar substitute 
• cream of tartar if desired for consistency**  

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.

• 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 - 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