Gluten Free Muffin Biscuits - Easy, Soft, and Delicious

This week has been rather hot, so I haven’t done much baking. But when one of my sisters said she would be coming out  for a visit, I knew I had to bake something!

We had been trying to get together for about two months to try to get her older laptop working again.  So when she said “I’m coming out this week”, I asked if she wanted to come out, spend the night and we could spend all day working on the laptop and ‘running around’.  Well, she decided, yes, she would grab the jammies and a change and come out.

When she finally made it, it was after 10:00 PM, I thought that was a bit late to eat a large meal, so she went for a loaded salad of romaine, cukes, avocado, peppers, olives, asparagus, tomatoes, …… with a sprinkle of balsamic capers and sliced almonds.

Finally we made it to bed, we both were tired, so off to sleep..

I was in the kitchen trying to think about what to fix for breakfast.  I usually make a fruit/veggie smoothie with protein powder and I’m fine until about 3:00 PM. But I figured I should cook her a breakfast since she came out to visit for a day.  Then the light bulb popped, figuratively!  I decided to make the muffin biscuits that I had started making over the past year…

Since Gluten-free biscuits are beaten instead of kneaded, I knew a deep muffin tin would keep them high instead of spreading.

I have used them like egg ‘muffins’ and simply as buttered and jammed biscuits.  One day I had a burger patty and didn’t have a hamburger bun, so I split one and ate my burger!

If you like dry crispy biscuits, you may not like this biscuit, because it’s moist and soft.

The one requirement is a deeper muffin tin.    See the pans at the end of this post, So the real secret to this biscuit is the deeper muffin tin.  Not any old deeper muffin tin.  I will show you the differences. I found the one I have at WalMart.

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Muffin Cup Biscuits – Gluten Free

 

Ingredients

 

Dry Ingredients

1 cup Pamela's Artisan Flour Blend

1/4 cup Pamela's Baking & Pancake Mix

2 tbsp dried milk powder (used Sanalac)

1 1/4 tsp baking powder

2 pkts Pure Via Stevia (or 4 tsp sugar)

1/4 tsp Ginger, Ground

1/4 tsp baking soda

 

Fats

1 tbsp Buttery Spread, chilled

2 tbsp butter - with olive oil, chilled

 

Liquids

1/2 cup buttermilk

1/4 cup water (as needed)

2 tbsp liquid egg product (used because a whole egg is too much)

 

Procedure

Combine Dry Ingredients and set aside.

Dice the Fats, keeping them chilled. Combine with Dry Ingredients, whisking with a wire whisk until Fats has been mixed and has small pea sized “pellets”.

 

Beat in egg and buttermilk with a wooden spoon, adding water as needed. The ‘batter’ should be soft and thick, but not dry.

 

Grease the muffin cups with shortening or palm oil.  Divide dough into the 6 cups. Shape with a toothpick using swirls to even dough in the muffin pan. Do not smooth it or press it down!

 

Bake in pre-heated 375° oven for 20 minutes or until browned. Remove from pan, allow cooling slightly. Serve hot or warm.

Store leftovers, covered in a cool dry room on counter for 24 hours or refrigerated, wrapped for about a week. 

To re-warm, microwave 15 seconds, or less on high. Be careful on the microwave as if over-cooked, they become gummy and hard

 

Servings: 6

 

Nutrition (as prepared): 162 calories, 6.1g total fat, 2.2g monounsaturated fat, <1g polyunsaturated fat, 0g trans fatty acids, 2.2g saturated fat, 5.7mg cholesterol, 340.8mg sodium, 218.1mg calcium, 207.9mg potassium, 1.9mcg folate, 27.8mg phosphorus, <1mg phytosterols, 0mcg lycopene, 1.9mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, <1mg vitamin c, 0IU vitamin d, <1mg zinc, 23.5g carbohydrates, 1.2g fiber, 22.3g net carbohydrates, 2.4g sugar, <1g fructose, <1g galactose, <1g glucose, 0g lactose, 0g maltose, <1g sucrose, 3.2g protein.

 

 

 

 

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Tips

The shortening must be cold.  It should be whisked into the Dry Ingredients using a wire whisk by hand.  The Dry Ingredients may be pulsed in a food processor to mix and grind finer, but the fats should not be added while the mix is in the food processor or you could get grainy biscuits due to the shortening melting before it goes in the oven!

Larger Muffin pan compared to regular sized pan, on the left.

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Our Days food

Breakfast Omelet, bacon and biscuit

Romaine salad with berries  and salmon with asparagus

Frozen Lemonade

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© 2013 http://retiredwithnoregrets.blogspot.com/

Easy Nutritious Breakfast - Without Breaking the Calorie Bank

Usually breakfast is a fruit and vegetable smoothie, but today I decided to make one of my favorite omelets.

My omelets always have some of the following: spinach, mushrooms, asparagus, sweet peppers and chopped (cooked) bacon.

I decided to make it a simple spinach omelet, with a sprinkle of chopped bacon!

This breakfast is light, yet filling, and it has 18 grams of protein, just like that scoop of protein powder!  But you get to savor the taste and texture of this meal…..

I love bacon, but with all of the sodium in it, I have to figure a way to enjoy it without eating too much sodium. 

My preference for eggs for eating comes from the carton!  I buy regular shell eggs for cooking and I do have a favorite brand.  Feel free to substitute your favorite egg type, nutrients will differ, as most liquid egg products actually are egg whites with something like turmeric for coloring. I always add turmeric, so mine will always look a little ‘yellow’.

So….add this to your breakfast or brunch menus.

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Spinach Omelet served with fruits 
 
 
 
Egg, Spinach, Chopped Bacon
Spinach, fresh (1 cup, not packed or the amount you like)
Egg substitute, liquid (1/4 cup)
Egg white substitute, liquid (1/4 cup)
Pork bacon(1/2 slice baked, chopped)
Olive oil (sprayed approximately1/2 tablespoon for frying)
 
Spices for Omelet  - substitute any combination
Bragg's Organic Sprinkle, 24 herbs & spices Seasoning (1/4 tsp)
Ground turmeric (1/8 tsp)
Black pepper (1 pinch)
Onions flakes (1/4 x 1 tsp)
Cumin seed (1 x 1 pinch)
Italian seasoning (1/2 x 1 tsp)
Fresh basil (1/2 tablespoon)
 
Fruits and Vegetables - cut into wedges  - substitute any combination
Kiwi fruit, fresh, raw (1 medium)
Strawberries, fresh, raw (3 medium)
Tomatoes, fresh, raw (1 Campari)
Apricots (1 medium)
 

I have about 5 of those Misto sprayers, that are great when a pan needs to be oiled. I switch up the garlic and canola with grape seed oil at times  I have also added one for white Balsamic vinegar!

I spray olive oil over the frying pan, and then place the spinach and spices in to allow the spinach to wilt, then sprinkle the bacon in.

The frying pan needs to be hot to cook the egg quickly without burning it.

Pour in the egg. If the frying pan is too hot, lift it off the heat a few seconds, as you continue with your omelet.

Tilt and shake the skillet to allow the egg to cover the sides of the frying pan. Use a spatula to loosen the sides and gently shake the frying pan so the omelet slides in the pan. Gently fold one side of the omelet over, continuously shaking it to prevent browning. Flip the omelet over to finish cooking.

this is not the same omelet, but this is how it looks in the frying pan..

Serve with the cut fruit!    Apricots not added yet..

Servings: 1
 Nutrition (selectively listed): 265 calories, 11.6g total fat, 6.4g monounsaturated fat, 2.3g polyunsaturated fat, 0g trans fatty acids, <1g linoleic acid, <1g alpha linolenic acid, 2g saturated fat, 5mg cholesterol, 326.1mg sodium, 115.5mg calcium, 1048.3mg potassium, 109.6mcg folate, 173.9mg phosphorus, 36.2mg phytosterols, 1595.3mcg lycopene, 18.7mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 112.2mg vitamin c, 1.5mg zinc, 24.3g carbohydrates, 5.6g fiber, 18.8g net carbohydrates, 14.2g sugar, 5.4g fructose, <1g galactose, 5.5g glucose, 0g lactose, <1g maltose, 2.4g sucrose, 18.3g protein.

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Then of course,  I also love ‘flapjacks’ !    Pamela’s  pancake mix with melted DIY strawberry jam and banana…

and …then there are the days I do a frozen protein smoothie! This one includes broccoli and avocado!

All of these options are filling and keeps the hunger away, so one would not need to snack between meals.

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© 2013 http://retiredwithnoregrets.blogspot.com/

DIY Breakfast Bacon and Egg Biscuit Cups - Gluten-Free

 

Today is St. Patrick’s Day and I started out with a little green! Spinach, that is…

These biscuit cups use a DIY biscuit bottom with your choice of ingredients plus egg.

Gluten-free dough works a bit different from the gluten-filled kind.  One must beat it, to get it smooth and pliable.  I find that a wooden spoon works well for biscuits.

This is not a meal I would eat everyday, because it is high-fat and calorie for the amount of food.  The ingredients that make up the filling can be changed a bit to lower the sodium, fat and calories, by omitting or reducing the pepperoni, adding more spinach or peppers.  This was a quick fix, so I didn’t put much thought on calories when making it.

The muffin pan used is deeper than the normal one.  It is about double the size of a normal one.¹

Breakfast Bacon and Egg Biscuit Cups - DIY - Gluten-Free

 

 

This biscuit has spinach, sweet peppers, bacon, pepperoni and egg, topped with a small amount of cheese.

 

Ingredients

 

Add Ins

3 oz. pepperoni slices, chopped

2 slices bacon, chopped

6 tbsp liquid egg substitute

1/2 sweet red peppers, coarsely chopped

1/2 cup spinach, raw, roughly chopped

 

Garnish

1/2 oz. Shredded Mexican Style cheese (Kraft)

 

Biscuits

 

Dry Ingredients

1 cup whole grain flour blend (KAF)

1/2 cup Pamela's Artisan Flour Blend

2 tbsp arrowroot flour

1/2 tsp ginger powder

1 1/2 tsp baking powder

 

Liquids and fats

1/2 cup unsweetened plain almond milk (or water or milk of choice)

4 tbsp shortening (Palm)

1/2 cup water (as needed)

 

Procedure

 

1. Heat oven to 375°F. Grease a deep 6-cup non-stick muffin tin with shortening.

 

2. Prepare all of your Add-Ins and measure out the cheese. Cook your bacon, if you haven’t already done so, lay on paper towel to remove extra fat.

 

3. Whisk the Dry Ingredients in a medium sized mixing bowl, whisk in the shortening using a wire whisk until crumbly and mixed.

 

4. Stir in the almond milk, continue stirring adding as much of the water as needed. Continue ‘beating’ the dough in circular motions with the wooden spoon until it is pulled together and smooth.  You may need to use a spatula to scrape it together to continue ‘beating’ it to get it smooth. This takes about 5 minutes of mixing and ‘beating’.

 

 

 

 

5. Divide the dough into 6 even sized portions.  Gently spread it out and flatten into an oval shape to fit the muffin tin and rise up the sides.

 

 

 

6. Place one portion of dough in each cup, pressing it into the bottom and up the sides.

 

7. Divide the pepperoni among the cups, then half of the bacon among the cups, then peppers, then spinach, then remainder of bacon, then the egg.   Top the center with the cheese.

 

 

 

 

8. Bake about 25 minutes until puffed and sides of biscuits is golden brown.

 

 

 

 

9. Remove from oven, place on serving plate and allow cooling at least 3 minutes, as it is very hot in the centers.

 

 

 

 

Yield: 6 Biscuits

 

Nutrition (as prepared per biscuit): 301 calories, 17.5g total fat, 6.3g monounsaturated fat, 2g polyunsaturated fat, <1g trans fatty acids, <1g trans-monoenoic fatty acids, <1g trans-polyenoic fatty acids, <1g linoleic acid, 6.8g saturated fat, 19.5mg cholesterol, 526.7mg sodium, 171.2mg calcium, 230.1mg potassium, 13.8mcg folate, 204mg phosphorus, 58.4mg phytosterols, 0mcg lycopene, 6.9mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 16.5mg vitamin c, 1.3IU vitamin d, 28.2g carbohydrates, 2.6g fiber, 25.6g net carbohydrates, 1.5g sugar, 8.7g protein.

 

 

¹Difference between regular muffin tin and larger deeper one

 

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© 2013 http://retiredwithnoregrets.blogspot.com/

Frozen Breakfast Smoothie - Even when it’s Cold!

 

There is just something about a smoothie that satisfies the taste buds, regardless of the weather!  Grab the sunscreen or the snuggle duds or ‘long johns’  or even snuggle up to the fireplace and enjoy a smoothie!  

Think Smoothies after the holidays when all of that food is being digested!

Rather than skip breakfast as so many of want to, just try a smoothie!  Not only does it have more nutrients, it is easier to eat.  I prefer the frozen kind, but it can also be eaten thru a straw.

There are so many foods to add to a smoothie.  So many vegetables, fruits, nuts and don’t forget the protein powders!

I started using protein powders after discovering that gluten was the culprit that was making me sick.  I never really liked meat, but was not getting enough protein.  Both my nails and hair were very brittle, so I began searching for a cause.  One of the reasons found was not enough protein.   Once I started using protein powders, the nails improved rather quickly, but the hair took a bit of time.   Disclaimer:This is not to say this is the reason for everyone’s brittle nails and hair, it worked for me.

For whatever reason, you may use protein powders, they do add nutrients.

This smoothie is loaded with nutrients and even a little caffeine.

Breakfast In A Glass Protein Smoothie

Ingredients
1/2 cup broccoli florets, frozen, cut into small pieces
1/4 cup frozen blueberries
2 large frozen sliced strawberries
1/2 medium frozen banana, sliced
1 tbsp Cocoa Powder (used Ghirardelli)
1 kiwi fruit, peeled, cut into quarters
1 large orange, peeled and cut into quarters
1/2 scoop  protein powder
1/4 cup sliced almonds , for garnish ( 2 Tbsp per serving)
5 Ice cubes

Procedure
Place all ingredients in a blender capable of crushing ice (or a frozen concoction maker). Replace the top on the blender jar.   This may also be made in one of the new food masticator type of blenders.

Pulse two or three times to get it started, push down the ingredients. Turn the blender shown on ‘ice crush’.   Stop and push down as necessary.

A stick blender works well too, you may have to stir it a couple of times.  Stir the mixture so that it will blend easier.

After the mixture is completed blended (no large particles showing, serve in parfait glasses. 

When finished, use a spatula to remove all of the smoothie to serve.

Top with 2 tbsp sliced almonds. Eat with a spoon.

Servings: 2
Yield: 1 very large serving or 2 medium

Nutrition (per serving): 223 calories, 7.5g total fat, 3.8g monounsaturated fat, 1.7g polyunsaturated fat, 0g trans fatty acids, <1g trans-monoenoic fatty acids, <1g trans-polyenoic fatty acids, 1.4g linoleic acid, 1g saturated fat, 0mg cholesterol, 101.3mg sodium, 104.6mg calcium, 657.5mg potassium, 71.1mcg folate, 133.5mg phosphorus, 6.9mg phytosterols, 0mcg lycopene, 2.2mcg selenium, <1mg thiamin, 0mcg vitamin b12, <1mg vitamin b6, 124.4mg vitamin c, 0IU vitamin d, <1mg zinc, 34.7g carbohydrates, 8g fiber, 26.8g net carbohydrates, 20.6g sugar, 4g fructose, <1g galactose, 3.8g glucose, <1g lactose, <1g maltose, 1.3g sucrose, <1mg stigmasterol, 10.7g protein, 6.9mg caffeine.

 

Author Notes
This can be made using fresh fruit, but will be liquid instead of frozen.  Add the ice cubes at the beginning to reduce preparation time. Although the ice cubes can be omitted,  I prefer the addition of the ice cubes to make it a bit smoother.

Feel free to add complementary items to the smoothie.  If you add for instance oatmeal, reduce the broccoli or orange, because both have lots of fiber.

Warning: the top must be on the blender when pulsing, or there will be  splashes everywhere!

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© 2012 http://retiredwithnoregrets.blogspot.com/

Broccoli - Loaded with fiber and so many ways to enjoy it!

After being gluten-free a few years, I discovered that so many gluten-free packaged items are quite lacking in fiber. This is not to say that the ‘regular’ ones are any better, it is that since the gluten-free ones require a bit more time to make, more attention to nutrition should also be made.

My method of mixing my own flour blends comes from two influences; my history of loving cooking from scratch and  a person who I really appreciated having her skills when I first started trying to bake gluten-free: Michelle over at Allergen Free Cooking. I attended her classes when she was at Tailor Made Nutrition.  She made it seem so easy and even provided substitutions in each recipe.  So, I owe a big thank you to Michelle,The Allergen Free Cook !

I am always checking how much fiber or how less sugar or fat is in a recipe I make.  That brings me to why this post is mostly about broccoli.  Broccoli is loaded with fiber!
A week or so ago, I saw this big bag of cut-up broccoli and grabbed it, because I had just bought the new Shark Food processor.  I planned to try making food purees and of course; smoothies!



First, I made  Just Another Green Smoothie,   then I modified it several times depending what other ingredients I had on hand.

The second one is below:
Another Green Smoothie II

Ingredients
1 cup broccoli florets (chopped broccoli)
1 cup 0% Greek Yogurt
1 cup frozen pineapple cubes
1/4 cup natural almonds
1/2 scoop vegetarian protein powder
Procedure
1. Place all ingredients in a food processor or blender. Pulse and push down as necessary until blended.
Servings: 2
Yield: 2 very filling servings
Nutrition FactsNutrition (per serving): 241 calories, 9.4g total fat, 5.5g monounsaturated fat, 2.2g polyunsaturated fat, 0g trans fatty acids, <1g trans-monoenoic fatty acids, <1g trans-polyenoic fatty acids, 2.2g linoleic acid, <1g saturated fat, 0mg cholesterol, 125.5mg sodium, 78.6mg calcium, 361.4mg potassium, 51.5mcg folate, 122.2mg phosphorus, 5mg phytosterols, 0mcg lycopene, 1.6mcg selenium, <1mg thiamin, 0mcg vitamin b12, <1mg vitamin b6, 78.7mg vitamin c, <1mg zinc, 22.9g carbohydrates, 4.7g fiber, 18.2g net carbohydrates, 14.8g sugar, 19.4g protein.

Modified again and even renamed it!
Frozen Fruit n Veggie Protein Smoothie




Ingredients
1/4 cup fresh pineapple chunks(or frozen)
1/4 cup frozen blueberries
1/3 cup frozen sliced strawberries
1/2 medium frozen banana, sliced
1/4 cup almond milk, unsweetened
1/4 cup natural almonds
1/3 cup broccoli, cut into small pieces
1/2 scoop vegetarian protein powder

Procedures
1. Place all ingredients in a blender capable of crushing ice (or a frozen concoction maker). Replace the top on the blender jar.
2. Pulse two or three times.  A stick blender works well too, you may have to stir it a couple of times
3. Stir the mixture so that it will blend easier.
4. After the mixture is completed blended (no large blueberry skins showing, serve in parfait glasses. Eat with a spoon.
Servings: 1
Yield: 1 very large serving or 2 medium
Nutrition (per serving): 383 calories, 19.1g total fat, 10.6g monounsaturated fat, 4.4g polyunsaturated fat, <1g trans fatty acids, <1g trans-monoenoic fatty acids, <1g trans-polyenoic fatty acids, 4.1g linoleic acid, 1.4g saturated fat, 0mg cholesterol, 236.9mg sodium, 123mg calcium, 751.4mg potassium, 69.6mcg folate, 216.6mg phosphorus, 18mg phytosterols, 0mcg lycopene, 2.5mcg selenium, <1mg thiamin, 0mcg vitamin b12, <1mg vitamin b6, 81.7mg vitamin c, 1.4mg zinc, 39.3g carbohydrates, 9.8g fiber, 29.5g net carbohydrates, 20.9g sugar, 20.2g protein.

again…. 
Frozen Fruit n Veggie Protein Smoothie II




Ingredients
1/2 cup broccoli, cut up
1/4 cup frozen blueberries
1/2 cup frozen sliced strawberries
1/4 cup pineapple, fresh
1/4 cup whole natural almonds 
1 tbsp old fashioned oatmeal, uncooked
1 tbsp flax seed meal (ground flax seeds)
1/3 cup almond milk, unsweetened
chopped almonds for topping (optional)
1/2 scoop vegetarian protein powder

Procedures
1. Place all ingredients in a blender capable of crushing ice (or a frozen concoction maker). Replace the top on the blender jar.
2. Pulse two or three times. A stick blender works well too, you may have to stir it a couple of times
3. Stir the mixture so that it will blend easier.
4. After the mixture is completed blended (no large blueberry skins showing, serve in parfait glasses. Eat with a spoon.
Servings: 1

Nutrition Facts
Nutrition (per serving): 439 calories, 25.5g total fat, 12.1g monounsaturated fat, 8.1g polyunsaturated fat, <1g trans fatty acids, <1g trans-monoenoic fatty acids, <1g trans-polyenoic fatty acids, 4.3g linoleic acid, 1.9g saturated fat, 0mg cholesterol, 260mg sodium, 166mg calcium, 750.2mg potassium, 84.4mcg folate, 304.3mg phosphorus, 11.6mg phytosterols, 0mcg lycopene, 5.4mcg selenium, <1mg thiamin, 0mcg vitamin b12, <1mg vitamin b6, 104.7mg vitamin c, 2mg zinc, 36.1g carbohydrates, 13.2g fiber, 22.9g net carbohydrates, 15.5g sugar, 23.4g protein.

I have eaten more broccoli in the past two weeks than in the past year!

I even served some over Millet with a a small amount of chopped bacon.



Another dish - served over rice (ingredients from the fridge)





Just Broccoli - with “horsey” sauce


Even in Omelets




Another omelet (ingredients from the fridge) make it a dish or an omelet




Enjoy broccoli, do not over-cook it!  I like it best, dropped in boiling water and drained immediately.  It’s called blanching vegetables. Broccoli will keep in the fridge for up to a week once this has been done, store loosely covered.

© 2012 retiredwithnoregrets.blogspot.com

March is National Nutrition Month - Just Another Green Smoothie

Talk about “Green Smoothies”!  This Green-Colored Smoothie is a meal in a glass!  Pineapple is the dominant flavor in this version.  Just think St. Patrick’s Day!


This is very filling and delicious. There is so much fiber in it, I was still feeling full after 6 hours.  Don’t get me wrong, it does not make you feel stuffed, it just keeps you from being hungry.  The broccoli taste gets hidden by the other flavors.


Although it is loaded with sugar from the fruit, it is still healthy.  This is not one to be eaten everyday. Modify it, change up on the fruits, add other veggies.  The options are endless. Most likely, the banana could be omitted since the pineapple sweetens and provides the flavor.  Will try that next time.


Well, I was trying out a food processor to see if it stood up to it’s raves.  Yes it does pulverize everything edible!


Actually, the smoothie was supposed to be for one, but after trying to eat it, discovered that it is enough for two.  So I had breakfast, lunch and the afternoon snack all in one glass!
I always like to throw a handful of almonds in my smoothies and this one was no exception.
Raw pineapple has never been one of my favorites, but frozen added to a smoothie is just great! It gets all pulverized and only the taste is there, no stringy pineapple to chew..
I remember seeing Montel Williams trying to get this kid to drink his vegetables and wished I had one of those machines.  I really wanted to be able to make those smoothies and vegetable purees, but without the price.  Well, I can do  that now.  I didn’t get that machine, but I can pulverize vegetables! 
Now what’s a girl going to do with that Jack LaLanne Juicer?   Hmmm, anyone want a slightly used one real cheap?


First I pureed some raw carrots to make carrot soup - later on that.


It was time to make my morning smoothie.  I had just dropped some broccoli in boiling water, just to kill the germs, so I put about a cup in the blender along with my other ingredients.   The way I dropped things into the blender reminded me of Montel in his infomercials..  Had to chuckle as I was doing it.
I will just call this one Just Another Green Smoothie - with Fruits, Nuts and Vegetables.
Simple, wouldn’t you say?  I foresee lots of pulverized veggies and fruits in my future!

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Just Another Green Smoothie - with Fruits, Nuts & Veggies




Ingredients

1 cup broccoli florets (about)
1 cup 0% Greek Yogurt
1 cup frozen pineapple cubes
1/4 cup natural almonds
1 banana
1/2 scoop protein powder

Procedure

1. Place all ingredients in a food processor or blender. Pulse and push down as necessary until blended.






If adding protein powder, stir it into the yogurt, so it won’t fly around.




This one is thick, so you will need a spatula to scrape it into the glass.  You will need a spoon to eat it!




Servings: 2


Nutrition (per serving): 288 calories, 9.5g total fat, 5.6g monounsaturated fat, 2.3g polyunsaturated fat, 2.2g linoleic acid, <1g saturated fat, 0mg cholesterol, 35.3g carbohydrates, 5.1g fiber, 30.2g net carbohydrates, 21.3g sugar, <1mg stigmasterol, 3.3g starch, 4.6g fructose, <1g galactose, 4.4g glucose, 7g sucrose, <1g maltose, 121.2mg sodium, 548.9mg potassium, 19.9g protein, 77.9mg calcium, 1150.8IU vitamin a, <1mg vitamin b6, 0mcg vitamin b12, 77.7mg vitamin c, 4.8mg vitamin e, <1mcg vitamin k, 1.4mg iron, <1g lysine, 0mcg lycopene, 14.4mg phytosterols, 2.2mcg selenium, <1mg thiamin, <1mg zinc.


If the banana is omitted; servings 2


Nutrition (per serving): 241 calories, 9.4g total fat, 5.5g monounsaturated fat, 2.2g polyunsaturated fat, 2.2g linoleic acid, <1g saturated fat, 0mg cholesterol, 22.9g carbohydrates, 4.7g fiber, 18.2g net carbohydrates, 14.8g sugar, <1mg stigmasterol, <1g starch, 2.1g fructose, <1g galactose, 1.7g glucose, 5.6g sucrose, <1g maltose, 125.5mg sodium, 361.4mg potassium, 19.4g protein, 78.6mg calcium, 322.2IU vitamin a, <1mg vitamin b6, 0mcg vitamin b12, 78.7mg vitamin c, 5.1mg vitamin e, 45.3mcg vitamin k, 1.2mg iron, <1g lysine, 0mcg lycopene, 5mg phytosterols, 1.6mcg selenium, <1mg thiamin, <1mg zinc

Just in case you want a mountain-man-sized smoothie - eat all of it!


Servings: 1


Nutrition (per serving): 577 calories, 19.1g total fat, 11.1g monounsaturated fat, 4.6g polyunsaturated fat, 4.3g linoleic acid, 1.5g saturated fat, 0mg cholesterol, 70.6g carbohydrates, 10.1g fiber, 60.5g net carbohydrates, 42.6g sugar, 1.4mg stigmasterol, 6.6g starch, 9.3g fructose, <1g galactose, 8.8g glucose, 14g sucrose, <1g maltose, 242.4mg sodium, 1097.8mg potassium, 39.8g protein, 155.8mg calcium, 2301.6IU vitamin a, <1mg vitamin b6, 0mcg vitamin b12, 155.3mg vitamin c, 9.5mg vitamin e, 1.8mcg vitamin k, 2.7mg iron, <1g lysine, 0mcg lycopene, 28.8mg phytosterols, 4.4mcg selenium, <1mg thiamin, 1.8mg zinc.

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© 2012 retiredwithnoregrets.blogspot.com

March is National Nutrition Month - Banana Oatmeal Flax Breakfast Skillet Cake

I remember making a pancake with oatmeal and banana back in the mid 90’s but don’t have the recipe anymore. So I am ‘winging it based on what I have and know works for me.

Being that I am not supposed to have a load of calcium first am, I now have to improvise for breakfast.
This pancake is delicious and nutritious.  It is suitable for gluten-free and dairy-free options.

I chose to eat mine with about a teaspoon of Canola Harvest Margarine, instead of syrup.  Anything loaded with sugar on an empty stomach kicks me in the gut later by sending me to a super sugar low. That’s a curse and a blessing for me, because I don’t really need the extra sugar anyway.

This is a pancake for those daring to take a little time to make a nutritious ‘skillet cake’ and forego the super sweet breakfasts. Your stomach will thank you!

Savor the flavor and taste!

Banana Oatmeal Flax Breakfast Skillet Cake




Slightly chewy with a mouth feel of maybe moist toasted coconut flakes,  Taste is delicious.  Loaded with the good fats.

Ingredients

1/4 cup old fashioned oatmeal
2 tbsp flax seed meal
1 tbsp chopped almonds
1 pinch baking powder
1/4 tsp cinnamon
1/8 tsp nutmeg
1/2 banana
1 tbsp liquid egg product
2 tbsp almond milk
2 tsp oil - to cook,olive or canola

Items Needed


large non-stick skillet
oil sprayer (like a Misto)
food processor,(small works best)

Procedure


Place all ingredients except egg product and almond milk in the food processor and pulse until blended.





Scrape down and add egg product and almond milk and pulse until smooth.



Spray or rub a non stick skillet with a cooking oil.  Heat to low to medium heat ( not hot).  The cake should cook slowly, so it will 'bake' the inside and brown both sides.

Spread the batter evenly over the bottom of the skillet.  The batter is thick.  Lightly spray the top with cooking oil. Cook on medium heat, watching it carefully, so as not to burn.

When cake has set, flip over if bottom is browned.
Continue cooking until the topside has browned.  It will not be as brown as the bottom.



Transfer to plate and enjoy plain or with your favorite butter, spread or syrup.





Servings: 1

Nutrition Facts   ---nutrients important to me are hi-lightedNutrition (per serving): 330 calories, 19.6g total fat, 8.9g monounsaturated fat, 7.8g polyunsaturated fat, 2.4g linoleic acid, 1.8g saturated fat, <1mg cholesterol, 34.8g carbohydrates, 9g fiber, 25.8g net carbohydrates, 8g sugar, <1mg stigmasterol, 3.2g starch, 2.9g fructose, <1g galactose, 3g glucose, 1.8g sucrose, <1g maltose, 91.4mg sodium, 554.4mg potassium, 8.8g protein, 114.1mg calcium, 99.6IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 5.3mg vitamin c, 0IU vitamin d, 3.4mg vitamin e, 8.3mcg vitamin k, 2.3mg iron, <1g lysine, <1mcg lycopene, 10.4mg phytosterols, 17.2mcg selenium, <1mg thiamin, 1.8mg zinc

TipsIf you want a ‘pancake’ add more egg and ‘milk’.  The fat and caloric count will increase!