Wednesday, September 28, 2016

Baked Banana Oatmeal


1/4 cup uncooked rolled oats
1-2 inches of a cinnamon stick
1 tsp. freshly ground nutmeg
2 egg whites
3 packets Splenda or other heat-stable sugar substitute
4 drops of maple flavoring
1/2 ripe banana, sliced thinly
1 cupful of banana extract


Bring 1/2 cup water to a boil in a microwave.  Pour oatmeal into Very large bowl.  Drip in cinnamon stick and nutmeg.   Add boiling water to oatmeal and cook on HIGH about 3 minutes.

While the oatmeal cooks, empty Splenda into a very small bowl, carefully add 4 drops of maple flavoring and stir with a fork to blend.  The resulting mixture should look like brown sugar.  Set aside.

When the microwave stops, remove cinnamon stick.  Whisk in egg white mixture and banana extract.  Continue whisking about 10-15 seconds after mixture has changed consistency and has turned creamy.  Transfer oatmeal to a serving-size ovenproof bowl and stir in sliced banana.  Carefully distribute brown Splenda mixture over the top of the oatmeal with a fork and bake oatmeal 10 minutes at 350 degrees.  Remove carefully will be very hot and enjoy.    
Serves: 1 The Joy of Eating Cookbook.

Monday, September 5, 2016

Happy Labor Day Snack

Happy Labor Day!!

Did you ever just have this craving to have a snack?  Sometimes you want a healthy snack and sometimes, you don't.  Well, this is a healthy snack and I hope it hits your palate-- just right-- and that you like this.  This is a savory snack! This snack is called:  Old Bay Buffalo Cauliflower Bites.  This courtesy of Alison Massey, MS, RD, LDN, Health Monitor Guide to Diabetes, which she explains is an alternative to standard fried wings, and of course you need to watch your portions.

Old Bay Buffalo Cauliflower Bites


1/2 cup brown rice flour
1 tsp. + 1/4 tsp. Old Bay seasoning
1 head of cauliflower (cut into bite-sized florets)
1/3 cup Frank's Red Hot Buffalo Sauce (or your favorite, if desired)
2 Tbsp. Sriracha
1 Tbsp. margarine, melted
1/4 tsp. garlic powder
1/2 cup water


1. Preheat the oven to 450 degrees.
2.  In a bowl mix 1/2 cup brown rice flour, 1 tsp. Old Bay seasoning and 1/2 cup water.  Dip cauliflower pieces in the batter until coated evenly Place them on a lightly greased non-stick baking sheet.
3.  Bake about 10-12 minutes (look for the batter to harden), flip and bake an additional 5-6 minutes.  remove from oven when done.
4.  In a separate bowl mix together 1/3 cup Frank's Red Hot Buffalo Sauce,, 2 Tbsp. Sriracha, 1/4 tsp. garlic powder, 1/4 tsp. Old Bay seasoning and margarine.
5.  Use a plastic pastry brush to evenly coat each cauliflower bite with the hot sauce mixture.
6.  Bake the cauliflower until crispy (~ 9 minutes).
7. Serve with blue cheese or french onion dip and sliced celery.

Nutrition Facts:
Calories 286, Fat 7g, Protein 8g, carbohydrates 46g, sodium 1926mg, sugar 9g.