Oat Scones... I Still Love Them

No matter what new food plan I set out to try, I always come back to an old favorite... tried and true... from Weight Watchers. It has gone through several evolutions, but for many years now, has been called the Simply Filling Technique.

In its simplest form, it involves eating from a comprehensive list of fruits, vegetables, lean proteins including meat and dairy, whole grains, and healthy oils.  It is based on whole, real foods.  Easy. Simple. Nutritious, and yes, filling.  Whole, real food fill you up and keep you satisfied. It is true.

I like the plan as I naturally gravitate to these kinds of foods and like to shop and prepare my meals at home, whether I am going to eat there or pack them along with me to have out.  I am a big fan of park bench and beachside picnics and snacks.

The plan does allow for occasion off-list indulgences, so I can still get in some nut butters and dried fruit, and the occasional glass of wine, too. No deprivation here.

Now, I admit, I don't eat a lot of grains. I prefer to get my carbs from fruits and veggies... I will occasionally eat some rice when I have sushi but for the most part, even quinoa only makes a rare appearance on my plate.... usually when I make a bowl-style lunch.  I cannot recall the last time I cooked oatmeal at breakfast.

But I was looking through some old posts and this recipe for Oat Scones piqued my interest. I had completely forgotten about it.  They really appealed to me, I decided to make them up and add them to my week's menu.  And I am happy to say they were as good as I remember.

I  have learned over the years that weighing dry foods on a scale, rather than measuring with cups is a more accurate way to calculate nutritional values. My original recipe, which you can find here, calls for 1-1/2 cups of oats. The package shows that 40g is equal to 1/2 cup so I weighed out 120g of oats instead of measuring 1-1/2 cups.  When I compare them, the 120g is less for sure.   I also weighed the oat bran.  I used 95g instead of measuring out 1 cup.

Do I need to even mention I use gluten free oats?

And I chose a rectangular cake pan because I currently do not own a pie plate. The cake pan is about 8 inches X 11 inches.  I cooked the scones for 40 minutes and made sure to let them rest for 15 minutes before I cut them into 8 pieces and tested them.  That waiting was hard!

I have been enjoying them all week... my favorite way is to make up a bit of PB2 and slather that all over the top.

Nope, PB2 is not part of the Simply Filling Technique... you have to count 1 Smart Point for it.  And nope, I do not usually use a fork to eat it either!

I have since learned that if I cut the scone in half horizontally, it lasts twice as long... and half a scone is actually sometimes all I want!  Imagine.

So, if you follow the Simply Filling Technique, these Oat Scones are a no-count food.  If you top them with something not on the list, just count those Smart Points.  And if you are a Weight Watcher who counts Smart Points, here is the pertinent nutritional information for you.

Per serving of 1 scone or 1/8th recipe

Weight Watchers SP = 4.
Calories 122
Saturated Fat .5g
Sugar 3g
Protein 6g

Is oatmeal part of your food plan?  What is your favorite way to enjoy it?

PB2 and Banana Smoothie Bowl

In keeping with my theme of having cold breakfasts on these hot Summer mornings, I want to share another fun new breakfast dish with you... or rather another breakfast 'bowl.  I call it PB2 and Banana Smoothie Bowl.

Is there anyone out there who has not enjoyed the pleasure of eating what has become commonly known as banana soft-serve or nice-cream?  You just take a frozen banana and a bit of almond or coconut milk and blend them together till creamy... lovely.  I like to  add flavorings to mine so this breakfast was just an extension of that idea.  I added some PB2, some yogurt and some vanilla protein powder, to turn a dessert snack into a hearty cold breakfast, just right for a hot Summer morning.

I always have a few frozen bananas, peeled and cut into chunks, in a sealed container in my freezer, just waiting to toss into the food processor for quick snacks and desserts... a great way to use over-ripe bananas.

PB2 and Banana Smoothie Bowl

Makes 1 serving

• 1 small banana, peeled, cut into chunks, and frozen
• 2 Tbs PB2
• 2 Tbs unsweetened almond milk
• 3/8 cup fat free plain Greek yogurt
• 1/2 scoop vanilla protein powder

1. Place banana chunks in food processor or blender along with the almond milk.
2. Process till smooth and creamy.  Stop appliance and push ingredients down occasionally if necessary.
3. Add the other ingredients and blend well.
4. Remove to bowl and serve immediately.

Per serving.

Weight Watchers P+ = 6.

Calories 255; Protein 23g; Carbohydrate 38g; Fat 3g; Fibre 7g.

Too thick to drink, it needs a spoon!

Printable Recipe

Are you a smoothie-for-breakfast fan?  Ever eat yours out of a bowl?

Cool Breakfasts for Hot Mornings

We are having an unusually warm Summer on the South Island this year. I am not complaining!

Actually I am enjoying every steamy degree on the thermometer... but I have certainly changed my eating habits in this heat.  I am not interested in my usual breakfast fare these days... eggs, pancakes, and even waffles are just not appealing.  I have been coming up with other things to enjoy as the temperatures soar... cold breakfasts are just better right now.

I like to select some fruit, occasionally nuts or seeds, some protein, a bit of cinnamon and sometimes stevia.  The combinations are endless.

Here are a few of my favorites so far... of course they are all gluten free.

Chocolate Cherry Smoothie

chocolate protein powder, unsweetened original Almond Breeze, frozen cherries

WWP+ = 4

Fruit and Seed Yogurt Bowl

fat free plain Greek yogurt, goji berries, hemp seeds, sunflower seeds, flax meal

WWP+ = 5

Cottage Cheese and Berries

fat free cottage cheese with thawed frozen mixed berries

WWP+ = 2

Egg White and Flax Muffins

egg whites, ground flax, cinnamon, stevia

WWP+ = 4

addition PPV for the cheese

I also like these slathered with PB2 or nut butter

Protein Pudding with Cherries

Greek yogurt, vanilla protein powder, thawed frozen cherries

WWP+ = 4

Chia Pudding with Yogurt and Berries

Greek yogurt, thawed frozen berries, chia pudding made with 2 Tbs chia seeds and 1/3 cup Almond Breeze.

WWP+ = 4

A couple of weeks ago, I even had a big kale salad!

What do you like to have for breakfast on a hot morning?

Protein Packed Creamy Hemp and Nooch Dressing or Dip

We have been having a real heat wave on the Island lately… and I am certainly not complaining about it… but we are eating a bit differently because of it.  I am not the least bit interested in heating up the kitchen by turning on the oven or the stove top to make lunch.  So, it is all about salads and dressings and dips for fresh veggies at my house these days.  This Protein Packed Creamy Hemp and Nooch Dressing, which can also be used as a dip, is the perfect lunch time condiment.

It is high in protein, low in fat, and it is tasty… also very easy to whip up quickly.  And it could easily be enjoyed on zoodles, too.  I happen to love this Organic Hemp Protein Powder by North Coast Naturals… it mixes readily and doesn’t alter the flavor of the other ingredients in the recipe…. it just provides a great nutritional punch.  And you all know I am a big nutritional yeast, or nooch, fan too.

Protein Packed Creamy Hemp and Nooch Dressing or Dip
Makes 1 serving

• 3/8 cup fat free plain Greek yogurt
• 2 Tbs nooch
• 1 Tbs hemp protein powder
• dash of lemon juice
• sprinkle of salt

1. Combine all ingredients and use as a salad topper or a dip for your favorite fresh veggies.

Per serving.
Weight Watchers P+ = 3.
Calories 128; Protein 20g; Carbohydrates 10g; Fat 2g; Fibre 6g.

Spoon it on….

and mix it in.  Enjoy!

Printable Recipe

What is your favorite quick lunch idea when the weather is sizzling?

If you like this idea, won't you please consider sharing on Pinterest or Twitter?

Creamy Avocado and Nooch Dressing or Dip

I think I am on a bit of a roll, here…. I am so loving the avocados we have been getting lately from California.  They are so creamy and so rich! And because I usually have either zoodles or a big mixed salad for lunch every day, I have been coming up with different ways to dress them up using my beloved avocados.

I also happen to love nooch (nutritional yeast). It gives a bit of a cheesy flavor and is a good thickener, too.  Also has lots of nutrients.  Duh.  NUTRITIONAL yeast.

I was going to just slice the avocado onto my salad, but after I mixed some nooch and some yogurt together, I decided to mash the avocado into it, and this lovely dressing was born.  Mmmm. Great idea!

This dressing is sublime.  Truly.  I can’t rave about it enough.  It is thick and creamy and good enough to just sit and eat with a spoon, or even your fingers!

Creamy Avocado and Nooch Dressing or Dip
Makes 1 serving

• 3/8 cup fat free plain Greek yogurt
• 2 Tbs nooch
• 1/2 medium avocado (about 1-1/2 ounces)
• a few drops of lemon juice
• dash of salt

1. Mix the yogurt and nooch till well blended. 
2. Add the avocado and mash and mix till the mixture is smooth and creamy.
3. Stir in the lemon juice and season with salt to taste.

Per serving.
Weight Watchers P+ = 3.
Calories 141; Protein 13g; Carbohydrate 9g; Fat 7g; Fibre 4g.

Just look how thick and creamy this is!  The lemon juice will keep the avocado from changing color.

Printable Recipe

What is your favorite way to enjoy avocados?

Yogurty Nooch and Tahini Sauce or Dip

When I put this sauce together to have on my zoodles for lunch the other day, I realized it was a bit different from the others I have made in the past, so I wrote it down and thought I would share it here… it really is a good one.  The combination of Greek yogurt with the nooch (that would be nutritional yeast) and tahini makes for a rich and tasty, very creamy and thick sauce.

It also works very nicely as a dip, which I realized when I poked some baby carrots into the piles of creamy sauce sitting on top of my zoodles.  Lovely. Tasty. Very satisfying.

I added a few snips of thyme and basil from my garden, for garnish, and I noticed that the thyme really takes over the flavor on the bites that had it.  If you don’t care for it, please don’t use it.  Garlic might be a nice addition as well, I think.  And of course you can use any Greek yogurt you like… I happen to prefer fat free.  The N.I. will vary accordingly.

Yogurty Nooch and Tahini Sauce or Dip
Makes 1 serving

• 3/4 cup fat free plain Greek yogurt
• 2 Tbs nutritional yeast
• 1 tsp tahini
• dash of salt

1. Mix the yogurt and the nutritional yeast until well blended, then add the tahini and salt and mix again.
2. Spoon on top of your favorite noodles or zoodles, or use as a dip with fresh veggies.

Per serving.
Weight Watchers P+ = 4.
Calories 158; Protein 22g; Carbohydrate 10g; Fat 3g; Fibre 3g.

Printable Recipe

Are you a nooch fan, too?    What is your favorite way to use it?

Souvlaki Style Pork with Vegetables and Sauce

This dish was inspired by something I found in a magazine a few weeks ago.  It is kind of an easy version of one of my favorite Greek dishes, Pork Souvlaki.  But here there is no messing with the barbecue or kebabs… it’s just a lean pork loin roast (or a tenderloin if you prefer) and some veggies.

It is a simple matter of browning the pork roast in a pan with some olive oil, and then baking it in the oven while the veggies are cooking in the same pan you used to brown the roast.  It all comes together pretty quickly and it is quite delectable.

I used a mixture of white and sweet potatoes. I would have used all sweet for me, but The Captain prefers white.  And the sauce is very garlicky… just the way we both like it!

This meal fed the 2 of us on three different occasions so I only made up two servings of the sauce each time... one for each of us.  I prepared it first and let the garlic work its magic in the yogurt while I prepared the main dish. Of course you will omit the sauce if you follow a Paleo diet.

Souvlaki Style Pork with Vegetables
Makes 6 servings

• 1-1/2 lb lean pork loin or tenderloin
• 2 tsp olive oil
• 1 red bell pepper, cut into 3/4-inch chunks
• 1 medium zucchini, cut into 3/4-inch chunks (about 2 cups)
• 2 cloves garlic, peeled, smashed and minced
• 1/2 medium onion, sliced vertically (about 3/4 cup)
• 8 ounces sweet potato, cut into 3/4-inch chunks
• 8 ounces white or yellow potato, cut into 3/4-inch chunks
• 1/2 cup chicken broth
• 1/4 cup water
• 2 dried oregano

1. Trim any fat from the pork roast and then rub about 1 tsp of dried oregano all over the surface.
2. Place 1 tsp of olive oil into a large non-stick pan set it over MEDIUM heat. 
3. Set your oven to 425°F to preheat.
4. Put the roast in the warm pan and cook it a couple of minutes on each side until browned.
5. Place the roast on a baking sheet and bake in hot oven about 20 to 25 minutes.
6. When the roast is cooked through, remove to cutting board and allow to rest for a few minutes until slicing into 18 slices.
7. Meanwhile, add the other 1 tsp of olive oil to the same non-stick pan and add the potatoes, onion, and garlic, and cook about 6 minutes till the potatoes begin to soften and the onions are lightly browned.
8. Add the chicken broth and water, and bring to a boil.
9. Reduce the heat and simmer till the potatoes are almost cooked through. Stir occasionally to prevent sticking.
10. Add the remaining vegetables and 1 tsp of oregano.  Cook about 5 minutes until the zucchini and the pepper are tender.
11. Remove from heat and serve with Souvlaki Sauce on the top. Garnish with more oregano if desired.

Souvlaki Sauce
For each serving

• 2 Tbs fat free plain Greek yogurt
• 1 clove garlic, peeled, smashed, and minced

1. Mix together and refrigerate while preparing the roast and vegetables.

If you happen to be following the Weight Watchers new Simple Start program, or the Simply Filling Technique, there is no counting to be done here… these are all Power Foods. But I did calculate the N.I. for those of you who count Points Plus Values.

Per serving, without Souvlaki Sauce
Weight Watchers P+ = 7.
Calories 266; Protein 27g; Carbohydrate 21g; Fat 8g; Fibre 3g.

Per serving, with Souvlaki Sauce
Weight Watchers P+ = 7.
Calories 287; Protein 30g; Carbohydrate 23g; Fat 8g; Fibre 3g.

Printable Recipe

Are you a Greek food fan?  What is your favorite dish?

Creamy Garlic Nooch Sauce for Zoodles or Noodles

The Captain is getting very skilled at selecting green Zucchini squashes at the market. Smaller ones for lunch… larger ones for dinner.  And he seems to find the straightest and freshest, too.  Straigher zukes make for curlier zoodles!

I wanted to have zoodles for lunch, and I was craving nooch. I love the salty, almost cheese-like taste of the nutritional yeast, and decided to use some fat free plain Greek yogurt with it to make my zoodle sauce.  A bit of garlic, a splash of lemon juice, and we’re set!

If you can make this up and leave it for 15 to 30 minutes, refrigerated, to allow the garlic to work its magic, so much the better.  If you made it in the morning and took it to work, by lunchtime it would be incredible!  Better make sure to take your toothbrush along, too.

I used fat free Greek yogurt because I wanted to spend my fat calories on olives, and I prefer Greek style yogurt because of its higher protein content, and thick consistency.  You can use regular plain yogurt if you like but the N.I. won’t be the same, of course.

Creamy Garlic Nooch Sauce

Makes 1 serving

• 1/2 cup fat free plain Greek yogurt
• 1/4 cup nutritional yeast flakes
• 2 cloves garlic, peeled, smashed and minced
• splash of lemon juice, about 1/2 Tbs

1. Mix everything together and toss with zoodles or noodles before serving.

Per serving.
Weight Watchers P+ = 3.
Calories 121; Protein 18g; Carbohydrate 11g; Fat 1g; Fibre 4g.

Printable Recipe

Do you use nutritional yeast too?  What is your favorite way to have it?  I am always looking for new ways to enjoy it.

Oreo Protein Pancakes

I love to try new protein pancake recipes!  I spotted these Oreo Protein Pancakes on a blog I recently started following called Peace, Love, Fitness.

It has lots of my favorite ingredients... chocolate protein powder, cocoa, eggs, egg whites, oats and yogurt.  How could I go wrong, especially now that I have found some gluten-free oats?  I used the GNC Chocolate Brownie REBUILT MASS in this recipe, but I am sure any chocolate protein powder would be fine.  If your batter is too thick, add a splash of Almond Breeze or fat free milk to thin it a bit.

I did make a few slight changes to the recipe I found so will share it with you as I made it.  In hindsight, it is a huge serving, and when I make it again, I will make a single serving, and make 4 smaller pancakes out of it, for The Captain and I to share.  The Captain actually could not finish his!

I know that vanilla-flavored Stevia is not an easy ingredient to come by, so if you don't have it, use a bit of vanilla extract, and a bit of sweetener of your choice.  I like to put syrup on my pancakes so I don't make the batter very sweet at all.  And I also topped it all with some fresh blackberries from our last picking adventure.



Oreo Protein Pancakes
Makes 6 pancakes and 1 cup filling.

Pancakes:

• 2 eggs
• 4 egg whites
• 1 scoop chocolate protein powder
• 2 Tbs cocoa
• 2/3 cup rolled oats
• 10 drops vanilla Stevia

Filling:

• 1 cup fat free plain yogurt
• 5 drops vanilla Stevia

1. In a medium to large bowl, beat the pancake ingredients till frothy with your blender or immersion blender.
2. Lightly coat a skillet with non-stick spray and place over MEDIUM heat.
3. Use a 1/4 cup measuring cup to scoop out batter for each pancake.  Pour into heated pan and cook about 2 minutes per side and then remove to plate to keep warm while the rest are cooking. 
4. Stir the batter between scooping out for each pancake because the oats will fall to the bottom of the mixture as it is quite wet.  Repeat spray on skillet if necessary between cakes.
5. While the cakes are cooking, stir the filling ingredients together in a medium bowl and refrigerate.
6. After the 6 pancakes are cooked, place one one each of 2 plates.  Put a couple of spoonfuls of the filling on top and spread a bit.  Repeat with 2nd and 3rd cakes.  
7. Garnish with fruit if desired and a bit of syrup or honey.  Serve immediately.

Per serving of 3 pancakes and 1/2 cup filling, not including fruit and syryp.
Weight Watchers P+ = 9.
Calories 344; Protein 27g; Carbohydrate 38g; Fat 10g; Fibre 5g.

1/4 cup of the batter per cake...

 

and flipped to cook second side.

 

Garnished and ready to devour!



Printable Recipe

Whaddya think?  Chocolate pancakes... yea or nay?

Chocolate Protein Pops

I recently won a set of popsicle makers in a giveaway I entered at a blog I love called spabettie.  I have been waiting for just the right day to try them out... and trying to decide what to make in them.

I finally realized that I can never go wrong with a chocolate pop so I got out some ingredients and went to work.

The first thing I did was to determine how much volume I would need to fill the 6 moulds.  I filled one up with water and poured it into a large measuring cup 6 times, just for accuracy sake.  My 6 new moulds hold 3 cups of liquid.

I like to use protein powder because I feel it offers more nutritional value than just plain cocoa would, and the yogurt gives these a nice creamy texture.

I am so happy our hot weather is holding on into September so we still feel like eating frozen treats!

Here is how I made them up.. you could easily use a different chocolate protein powder, and change the amounts of the ingredients to meet your own needs.

Chocolate Protein Yogurt Pops
Makes 6 (3 cups liquid, approx.)

• 109g GNC Rebuilt Mass protein powder, chocolate brownie flavor
• 1 cup fat free plain yogurt
• 1-1/8 cups Vanilla Almond Breeze

1. Mix all the ingredients very will and then pour into moulds and allow to freeze for several hours.

Per serving.
Weight Watchers P+ = 2.
Calories 90; Protein 7g; Carbohydrate 13g;  Fat 1g; Fibre 0g.



Printable Recipe

My Favorite Oat Scones... I Hope You Love Them Too!

I am so excited to share this recipe with you today!  It was probably 4 or 5 years ago that I first found it on the bootcamp buddies forum on healthdiscovery.net. I usually make it during the Winter months when we have been housesitting and have a freezer to use.  We both really like it.

I made only a slight change from the recipe as I found it and posted it last Spring, leaving out some salt and artificial sweetener as I don't think they are required.

These scones are very versatile and quite portable, too.  You can eat them as is, or put some peanut butter or perhaps honey or jam on them... you can break them up in yogurt and top with fruit, or even top them with a slather of Laughing Cow cheese or a slice of cheddar.  Eat them cold or reheat them in the mike... it is up to you.  If you wrap them in plastic you can easily take them along with you for a snack or for lunch.

The cinnamon and pumpkin pie spices make the kitchen smell wonderful as the scones are baking and cooling.  Mmmmmm.

The recipe freezes very well so I often package them in two's and then pop them into the freezer... they only take an hour or so to thaw on the countertop, or a few seconds in the mike.

Oat Scones
Makes 8 servings

• 1 cup fat free milk
• 1-1/2 cups rolled oats
• 1/2 cup fat free plain yogurt
• 1 egg
• 1/2 cup unsweetened applesauce
• 2 tsp baking soda
• 1 tsp baking powder
• 1 tsp cinnamon
• 1 tsp pumpkin pie spice (or other spices to taste the same.. allspice, cloves, nutmeg)
• 1 cup oat bran 

1. Preheat oven to 350°F.
2. Heat fat free milk till scalded - about 2 minutes in the microwave oven.
3. Add milk to regular oats in large mixing bowl, and let sit for a few minutes to soften oats.
4. Spray large pie plate with non-stick spray.
5. Add fat free plain yogurt to oats, along with the egg and unsweetened applesauce, and mix well.
6. In another bowl mix the baking soda, baking powder, cinnamon, pumpkin pie spice and oat bran.
7. Stir the 2 mixtures together and pour into prepared pie plate and put into preheated oven.
8. Bake approximately 30 minutes, or until golden on top.
9. After removing from oven, let sit for about 15 minutes and then cut into 8 wedges.

Per serving of 1 wedge.
Weight Watchers P+ = 3.
Calories 122; Protein 6g; Carbohydrate 22g; Fat 3g; Fibre 4g.

UPATE 2017 for Smart Points calculation.
Per serving of 1 wedge or 1/8th recipe
Weight Watchers SP = 4.
Calories 122
Saturated Fat .5g
Sugar 3g
Protein 6g

Add oats to scalded milk and let sit so the oats can soften.

Add the yogurt, egg, and applesauce.

Stir to mix well.

Stir in the other already-combined dry ingredients.

Pour the batter ino a prepared pie plate.

After baking for 30 minutes, let sit to cool somewhat before cutting.

The wedges are easily removed from the baking pan.

And are generous in size.

.

With a wedge of Laughing Cow cheese....

and jam

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