Sunday, October 23, 2016

Quick Oatflour Flatbread

Ever have one of those kitchen experiments that just turns out so much better than you had hoped... and you just HAVE to share it?  That is what happened yesterday when I was looking to make myself a quickie peanut butter and honey sandwich.

Quick Oatflour Flatbread

What?  A sandwich?  For a girl that rarely eats bread of any kind... a sandwich is a rare thing to find on my plate.  Yes, I do keep a loaf of gluten-free bread stashed in the freezer for rare BBQd burger emergencies, however it is not something I normally would even think to eat.  I have never really been a bread eater since I gave up my breadmaker before moving onto our sailboat several years ago. And since I have been gluten free, the options there are really very limited in appeal.

But for some reason, peanut butter and honey was calling to me.  I cannot recall the last time I ate honey and I certainly don't remember the last time I ate bread.  I prefer my low-carb flatbreads or tortillas to bread (cauliflower base) but that was not going to cut it with peanut butter and honey.

Okay... what to do?  I knew I needed something bready.  In the past I might have tried to make something with coconut flour or almond flour, but I am trying to limit my fat intake these days so those were not options for me.

I always have a bag of gluten-free oats in the cupboard so I tossed about a cupful into the food processor and ground them on high for several minutes.  I am a bit afraid of burning out the motor on the food processor so I occasionally turn it off... not really sure if that does any good, but overall I think it took about five minutes of grinding to end up with coarse oat flour.

I measured some into a bowl and added almond milk one spoonful at a time until I got a consistency I thought I could work with, added a few grains of stevia and a sprinkle of cinnamon and put it into a hot pan on the stove to cook.

After a few minutes, I was pleasantly surprised that it was solid enough to flip... so I cooked the other side for a few minutes more and then removed it to a plate to cool.  I was eager to try it so while it cooled I mixed up some PB2 and looked for some honey.  I was pretty sure The Captain had some stashed in the pantry and I actually found 3 different kinds. I chose a liquid honey for my treat.  Then  I cut the flatbread into quarters and slathered each piece with PB2 and drizzle of honey and a shake of cinnamon, and sat down with a cup of coffee to enjoy my experiment.

Quick Oatflour Flatbread

Complete success!

And I realized, because the bread was still warm, it was fairly pliable... I could use this as a wrap... perhaps.  More ideas came immediately to mind, and so today, I am made myself another for breakfast and enjoyed it with some ham slices and an egg.  I folded it over and ate it like a sandwich. Instead of stevia and cinnamon, I put a sprinkling of Italian Seasoning into the batter.  Delicious!

Quick Oatflour Flatbread

It was tempting to take the bread from the pan too quickly.  Don't do this... you want the oats flour to cook completely or it will taste like raw oats... not my favorite taste at all.  And it will also be too soft and doughy.

Quick Oatflour Flatbread


  • 1/4 cup oat flour
  • 3 Tbs almond milk
  • seasonings of choice
  1. If you need to grind your own oats into oat flour, do that before you measure the flour.  Otherwise place the oat flour into a medium bowl.
  2. Add the almond milk and seasonings and mix well.
  3. Let sit for a couple of minutes to make sure the milk is completely absorbed by the flour.
  4. Lightly coat a pan with non-stick spray and heat on MEDIUM.
  5. Add the batter to the pan and spread into a circle about 5 or 6 inches in diameter. Do not spread too thin.
  6. Allow to cook about 4 or 5 minutes.
  7. Flip over and cook second side 3 or 4 minutes.
  8. Remove from heat and serve as desired.
Per whole recipe without toppings.
Weight Watchers Smart Points = 2.
Calories 82
Saturated Fat 0g
Carbohydrates 14g
Sugar 1g
Fibre 2g
Protein 3g

I used Only Oats and unsweetened orginal Almond Dream. The N.I. is going to depend on the ingredients you choose. 

Quick Oatflour Flatbread
Place the batter into a heated pan and spread into a circle about 5 or 6 inches in diameter. 

Quick Oatflour Flatbread
Cook several minutes and then flip and cook second side.

Quick Oatflour Flatbread
Enjoy with your favorite toppings for a quick and gluten-free treat.

I am not really a fan of hard crackers, but if you are, you could easily toast this Quick Oatflour Flatbread in the oven for a few minutes to bake it, or perhaps even try toasting it.

What do you think?  PB and honey or PB and jam?

Wednesday, September 28, 2016

High Protein Breakfasts Suitable for Weight Watchers with Smart Points Values

I always eat high protein breakfasts... I have learned by trial and error over the past several years, that the more protein in relation to fat and carbs that I consume in the morning, the better my day goes.  Protein satisfies me.  Starchy carbs do not.

Some people do very well with eating cereal in the morning... I am not one of them.

I  have tried eating oatmeal with milk and fruit... I have tried bagels with peanut butter and perhaps all-fruit jam... but those things just make me light-headed within an hour and then I get HANGRY... you know, that feeling that you have to eat RIGHT NOW or chew off the arm of the person closest to you!  Nobody wants to be around that person and The Captain, bless him, put up with that for far too many years until I figured it out.

On those three days a week that I do my strength training program in the morning, I have a quick high protein shake about an hour before my workout. which I follow up with a walk.  Then I come in and make breakfast.  I have a few favorites that are very high in protein. I usually add some low glycemic-load veggies or fruit alongside... mostly for the sake of volume and taste.

I do like eggs with turkey bacon or lean ham.  And if there is neither on hand, I will have scrambled egg whites with cottage cheese or plain Greek yogurt, and some fruit.

I love that egg whites have so much protein and no fat, but sometimes I need the extra nutrients that a whole egg provides so I will scramble a whole egg with my egg whites.  It really does increase the satisfaction factor.

Here are some breakfasts that I have eaten recently and have really enjoyed.. and found that they have kept me fully satisfied for 4 to 5 hours till I eat my lunch.  I am sharing the Weight Watchers Smart Point count for each because I know that is important to some of you.

Scrambled egg whites with cottage cheese and mike-softened apple slices, strawberry slices, cinnamon sprinkles.
Total SP = 2

Eggs with lean ham and navel orange pieces.
Total SP  5.

Eggs with turkey bacon and sauteed yellow zoodles.
Total SP = 5.

Scrambled eggs with tomato, onion, and real crumbled bacon, pieces of navel orange.
Total SP = 5.

Scrambled egg and egg whites with fat free Greek yogurt, sauteed apple slices and cinnamon sprinkles.
Total SP = 3.

Eggs with turkey bacon and ruby red grapefruit pieces.
Total SP = 5.

If you like to get a little creative with protein powders, check out some of my breakfast recipes such as my High Protein Puck (2 SP), or  my High Protein Breakfast Puff (2 SP).

If  you must have oatmeal in the morning, have a look at a couple of ways to get more protein into them.  Protein Packed Cheesy Oats (7 SP) is one good idea. 

Some Smart Point counts for common breakfast items:

1 egg = 2 SP
1/2 cup egg whites = 0 SP
1 cup egg whites = 1 SP
4 slices turkey bacon = 1 SP
2 slices lean ham = 1 SP
1/2 cup low fat cottage cheese = 2 SP
1/2 cup fat free plain Greek yogurt = 1 SP
1/4 cup uncooked oats, quick or rolled
most fruit  = 0 SP
most veggies = 0 SP
herbs and spices = 0 SP

What is your favorite breakfast these days? 

If you like this post, I hope you will share it with your friends and Pin if for future reference.

Tuesday, August 09, 2016

Sugar Free Meringues

As most of you know I am carb cycling these days and really trying to be  more careful with what I eat in general... not going off the rails with sweets and treats.

But since I indulged in a few gluten free macarons and date muffins (OMG!) at a family wedding I recently attended... I have been craving sugar.  Not only was it the most beautiful and intimate wedding I have ever attended, it was also the most delicious!  I guess I am going to confess to having eat a whole jar of this fabulous granola that was a favor from the wedding, too.   It is full of whole nuts and the most wonderful oat mixture.

So, I have been trying to come up with a healthy way of getting in a bit of sweetness and today I experimented with making sugar-free meringues.  I love meringues, but certainly don't want all the sugar that normally goes into making them... but I looked in my pantry and spied several little bottles of NuNaturals liquid stevia in a variety of flavors.

I chose lemon.  And went to work.  Now, I know these pictures are not great, but I am going to show them here anyway so I can share this recipe with you. If I get better ones another time, I will replace them, promise. I think it is more important at this point to get this out to you than to dither over poor pictures!

If you don't have flavored stevia, use plain and add a small spoonful of vanilla or almond or any other extract that you might like.  I used cream of tartar to help stiffen the egg whites as I beat them. If your climate is dryer than mine, you may not need it.

Little confession... no, these meringues are not exactly like the ones you would make with sugar... they are dryer and flakier... but just as tasty and they fill the sweetness need.

Sugar Free Meringues

Sugar-Free Meringues
Makes 9 meringues

  • 5 Tbs liquid egg whites 
  • 1/8 tsp cream of tartar
  • 15 drops liquid stevia. flavor of choice
  1. Preheat your oven to 215°F.
  2. Line a baking pan with parchment paper.
  3. Beat your egg whites and cream of tartar till stiff peaks form. May take several minutes.
  4. Add the stevia drops and beat again till well mixed.  (At this point I tasted the mixture. If it had not been sweet enough I would have added  more stevia.)
  5. Using a large spoon, make 6 mounds of the egg white mixture on the baking sheet.
  6. Put the pan into the oven and bake 75 minutes.
  7. Remove from oven.
  8.  Store any uneaten meringues (ha ha) in a covered container as they will take on moisture.
Per whole recipe:
Weight Watchers Smart Points = 1 *
Calories 43
Fat 0g
Saturated Fat 0g
Sugar 0g
Protein 8g

* You can actually have up to 1 cup of egg whites for a single Smart Point so make a larger batch if you like and go for it!

I think I will use this method to make some Pavlova nests in the near future. With some berries and a bit of whipped cream, they will be lovely... and still low carb.  YAY!

Beat egg whites and cream of tartar until stiff.

Add stevia and beat again till mixed.

Pile on a baking sheet and place in oven.

Out of the oven and cooling...

and popping one into my mouth!