Thursday, March 5, 2020

The Friday 5

Hi friends and happy Friday!

In today's episode of the Friday 5, I'm sharing everything from running sneakers to favorite TV shows, a new supplement I'm taking, and more! It's quite the mix! 🙂

I hope you have a wonderful weekend!

1. Brooks Revel 3

You all know how much I love my Brooks sneakers, especially for Orangetheory workouts. They're lightweight, yet supportive, and just an all around comfortable running shoe that I can wear for strength workouts, too. They recently launched a bright floral design that I'm obsessed with. It would be adorable for spring!

2. Inositol Powder

After the candida diet that I did, I found myself slowly slipping back into old habits and becoming a sugar monster. The functional dietitian that I'm working with recommended this supplement, and it definitely seems to be helping to take the edge off. I still have cravings from time-to-time, but they're so much more manageable now. I'm also prioritizing protein and fiber in my diet, so that's helping a lot too!

Inositol is a component of the B-complex family. Myo-inositol is the primary form of inositol found in the central nervous system. It plays an important role in cell membrane formation and serves as part of the phosphatidylinositol second messenger system, supporting serotonin, norepinenephrine and cholinergic receptor function. As a result, inositol may support healthy mood, emotional wellness and behavior, and help lessen occasional nervous tension. Research also suggests that myo-inositol may help to support healthy ovulatory activity, ovarian function, and reproductive system function.

Of course, talk to your doctor before trying inositol.

3. TV Shows

What are we watching lately? When I'm watching TV with Mal, it's either The Outsider on HBO and MINDHUNTER on Netflix. If we're watching TV as a family, Ellen's Game of Games on Hulu is hilarious, or Dancing with the Birds on Netflix was SO GOOD... fascinating and hilarious. Birds are crazy-interesting.

If you have favorite shows that you're loving right now, please send them my way. We're always looking for new series to binge watch! 🙂

4. Kids Knives

One of the things we've been doing to help with our little picky eater is to get him involved in the kitchen - cooking! While Quinn doesn't always eat what he makes, he's been really enjoying the cooking aspect. The other night, he made an entire pork tenderloin - with our assistance, of course. I bought this set of kids knives that not only do the job, but are much safer, too. They are a big hit - highly recommend!

5. Why We Can't Sleep (book)

This is what I've been reading before bed - ironic, no? It's so interesting! It takes a look at why Generation X women feel miserable when they "seem to have it all." I definitely recommend for any moms/women in general who are feeling overwhelmed and exhausted.

When Ada Calhoun found herself in the throes of a midlife crisis, she thought that she had no right to complain. She was married with children and a good career. So why did she feel miserable? And why did it seem that other Generation X women were miserable, too?

In Why We Can’t Sleep, Calhoun opens up the cultural and political contexts of Gen X’s predicament and offers solutions for how to pull oneself out of the abyss―and keep the next generation of women from falling in. The result is reassuring, empowering, and essential reading for all middle-aged women, and anyone who hopes to understand them.

Flashback Friday

Sales of the Week

 

This post contains some affiliate links, which means I will earn a small commission from the company if you decide to purchase the product linked to. This compensation helps with expenses to keep CNC up and running. Thank you for your support!

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Lazy Keto Meal Plan

lazy keto meal prep salmon and green beansThis post is a companion piece to the lazy keto article, which describes what lazy keto is and who might want to do it. The tl;dr (too long, didn’t read) version is that lazy keto is a simplified version of the keto diet where you only track carbs to make sure you’re under the limit to stay in ketosis. According to The Keto Reset Diet and Keto for Life, that would be about 50 grams total (gross) per day, with some wiggle room if most of your carbs are coming from non-starchy vegetables and avocados. Otherwise, you don’t micromanage your protein, fat, or total calorie intake.

Lazy Keto How-to

As I mentioned in the last post, lazy keto doesn’t necessarily mean that you keep your food simple. You can be a keto gourmet and only track carbs. That said, my experience is that many people who want to do lazy keto also want their diet to be relatively low fuss.

The easiest way to do lazy keto is… well, it’s to eat carnivore. But, assuming you want to eat veggies, it’s:

  • Eggs and bacon/sausage/ham/steak for breakfast every morning (minimal carbs).
  • Same basic Big-Ass Salad for lunch every day, varying the protein and dressing to keep it interesting.
  • Hunk of meat and side of veggies for dinner. This requires a little bit of measuring, but if you’ve eaten, say, less than 20 grams of carbs so far, you have lots of room for error.

Obviously this is just one option. Some people only eat one or two meals per day, which makes it even easier to stay under their carb limit (but which doesn’t work for everyone). Some people prefer to load more carbs in the morning or time them around workouts. This is very much a “you-do-you” situation.

Five-Day Lazy Keto Meal Plan

Here’s one example of how you might do lazy keto. Thanks to using leftovers, it’s less work than it might seem on the surface.

A few things to note:

  • This plan provides a basic framework. We expect that you’ll customize it and that you’ll eat however much protein, fat, and calories you need. For example, you might add more protein to your salads or double the portion size of a dish.
  • This meal plan obviously won’t work for all dietary restrictions and food sensitivities. Likewise, if you need to keep your carbs below 20 or 30 grams for health reasons, this exact plan wouldn’t work perfectly for you. But, you can still use it for inspiration.
  • Carb counts are an estimate. For packaged food items like sausage, adjust carb counts as needed based on the exact items you use.
  • You’re responsible for calculating how many carbs you routinely consume in things like morning coffee, evening adult beverages, pre-workout drinks or snacks, and the like, and adjusting accordingly.
  • We provided the Extras and Coconut & Dairy Products tables at the end to spare you from having to look up the macros in some common snacks and add-ons. It’s not meant to be an exhaustive list of everything you might add.

Lazy Keto Info

From a carb perspective (but not a calorie perspective, obviously), these foods are “free:”

Some foods can have more carbs than you might think. That doesn’t mean you have to avoid these foods, but do check labels:

  • Processed meats (e.g., beef jerkys)
  • Some dairy products (e.g., Greek yogurt)
  • Coconut products
  • Mollusks
  • Nuts and nut butters
  • Condiments and spice blends with added sugar; probably do avoid these since there are better options with no sugar <<cough like Primal Kitchen products cough>>

FYI, here is a keto shopping list that you can use as a general guide. We also prepared a shopping list specifically for the meal plan below; save or print the Lazy Keto Meal Plan Shopping List.

Show Me the Lazy Keto Meal Plan

OK! This meal plan and the shopping list assume you are cooking for two people. All the carb totals are PER SERVING (i.e., for one person) unless otherwise specified. Save or print the Lazy Keto Meal Plan.

Day 1:

BREAKFAST: Bacon and eggs, optional bone broth latte

  • One serving is 3 eggs prepared in the manner of your choosing + 3 pieces of bacon (2 grams of carbs)
  • See the Recipes section below for how to make the bone broth latte (1 gram of carbs)

LUNCH: Collard Green Tuna Wraps + avocado

  • Find the Collard Green Tuna Wraps recipe here (makes 2 servings). Substitute ¼ cup broccoli slaw for the carrots and radish in the recipe.
  • There are 8.3 grams of carbs total, 4 grams net, in the whole recipe with the broccoli slaw, or about 4 grams of carbs per serving.
  • Slice the remaining avocado and serve it on the side, or save it for dinner (4.5 grams of carbs, 1 gram net, per serving).

DINNER: Chicken Fajita Cauliflower Rice Bowls

1 bowl = 1 cup (85 g) of cauliflower rice, 4 ounces (115 g) of chicken, and ¼ of the Tex-Mex Fajita Veggies recipe below.

  • Cauliflower rice: 4 grams of carbs per cup (2 grams net). Prepare according to directions.
  • Suggested chicken recipe: Whole30 Instant Pot Ranch Chicken (2 grams of carbs per 4-ounce serving). Prepare 1 pound of chicken and refrigerate half for tomorrow’s lunch. Or, just use any grilled or baked chicken, or rotisserie chicken to save time.
  • Tex-Mex Fajita Veggies: Find the recipe here (makes 4 servings). Substitute avocado oil if you don’t have Primal Kitchen Italian Dressing. Each serving has 9 grams of carbs (7.5 grams net). Using the dressing adds <1 gram of carbs per serving.
  • NOTE: Portion out and refrigerate half the Tex-Mex Fajita Veggies for tomorrow’s breakfast.

TOTAL CARBS (per person)

  • Breakfast = 3 grams
  • Lunch (½ of collard recipe + ½ of remaining avocado) = 8.5 grams
  • Dinner = approximately 13–15 grams, depending on chicken
  • TOTAL = 25–27 grams

Comments and suggestions: That’s so much leeway with your carbs! You could add salsa (~1 gram of carbs per tablespoon), shredded cheese, even more avocado, and sour cream to your fajita bowl and still have room for a couple extra eggs at breakfast and some berries with your lunch.

Day 2:

BREAKFAST: Leftover veggie scramble

  • For two servings, scramble 6 eggs in butter or ghee with the leftover fajita veggies. This is 11 grams of carbs per serving.
  • Optionally add 4 slices of chopped cooked bacon and ¼ cup shredded cheddar cheese. This adds <1 gram of carbs.

LUNCH: Big-ass salad with leftover chicken

  • Basic Big-Ass Salad (see recipe below; 14 grams of carbs total, 8 grams net)
  • Leftover chicken (0–2 grams of carbs for 4 ounces, 115 g)
  • Suggested dressing: Primal Kitchen Ranch Dressing (2 grams of carbs per 2 tablespoons)

DINNER: Slow-baked salmon, frozen green beans

salmon and green beans

  • For slow-baked salmon, see recipe below (0 grams carbs)
  • 1 cup (about 140 g) of frozen green beans per serving, thawed and sautĂ©ed in butter = 9 grams of carbs (5 grams net)
  • NOTE: Refrigerate half the salmon to use for lunch tomorrow.

TOTAL CARBS

  • Breakfast = 11 grams
  • Lunch = approximately 16–18 grams
  • Dinner = 9 grams
  • TOTAL = about 36–38 grams

Comments and suggestions: Optionally add slivered almonds (1.5 grams of carbs per tablespoon) and garlic (1 gram of carbs per clove) to the green beans. Serve the salmon over a bed of baby spinach (1 gram of carbs per cup) with Primal Kitchen Lemon Turmeric Vinaigrette and Marinade (2 grams of carbs per 2 tablespoons).

NOTE: Make chia pudding tonight for breakfast tomorrow (recipe below). Optionally, make the leftover salmon into the salmon spread for tomorrow’s lunch if you want to pack it in the morning.

Day 3:

BREAKFAST: Chocolate pecan chia pudding

  • See recipe below. Each serving has 10 grams of carbs (5.5 grams net).

LUNCH: Avocado stuffed with Primal Salmon Spread

  • Find the Primal Salmon Spread recipe here. Follow the linked recipe, skipping the first step where you cook the salmon, because you will use the leftover salmon from last night instead. Half the recipe contains 1.5 grams of carbs (1 gram net).
  • Instead of serving with nori chips, place each serving atop ½ avocado (6 grams of carbs, 2.5 grams net).

SNACK (optional, or eat with lunch): Veggies with ranch

Per serving:

  • 1 small carrot, cut into sticks (5 grams carb, 3.5 grams net)
  • 1 medium stalk celery, cut into sticks (1 gram carb, 0.5 grams net)
  • ½ small cucumber, sliced (3 grams carbs, 2 grams net)
  • 2 tablespoons Primal Kitchen Ranch Dressing (2 grams carbs)

DINNER: Hamburgers with side of broccoli

  • NOTE: The shopping list calls for 1 pound of ground beef. You need 6 ounces for tomorrow’s lunch. Use the remaining 10 ounces to make two 5-ounce hamburger patties for tonight’s dinner. Each hamburger has 0 grams of carbs.
  • Suggested toppings (per burger): 2 large lettuce leaves (2 grams of carbs) + 2 thick slices tomato (2 grams of carbs) + Primal Kitchen Mayo (flavor of your choice; 0 grams of carbs)
  • Prepare broccoli according to preference, either steamed, roasted, or sautĂ©ed. One cup (85 g) of broccoli florets contains 7 grams of carbs (4 grams net)

TOTAL CARBS

  • Breakfast = 10 grams
  • Lunch = 7.5 grams
  • Optional snack = 11 grams
  • Dinner (hamburger with suggested toppings + 1 cup broccoli) = 11 grams
  • TOTAL = about 28.5 grams without snack, 39.5 with snack

Comments and suggestions: Allot some of those extra carbs to raspberries on your chia pudding. Add cheese, bacon, and/or a fried egg to your burger.

NOTE: To save yourself time tomorrow, brown and crumble the remaining 6 ounces of ground beef for tomorrow’s lunch. Add salt and pepper to taste.

Day 4:

BREAKFAST: Broccoli slaw, zucchini, sausage sauté

  • Brown sliced chicken or pork sausage in fat of choice (carbs depend on brand of sausage). Add 1¾ cup broccoli slaw and 1 medium zucchini, sliced or diced (together they have 6.5 grams of carbs, 3 grams net, per serving). SautĂ© until veggies are just soft.

LUNCH: Cheeseburger salad

keto cheeseburger salad

  • Start with the Basic Big-Ass Salad (see recipe below; 14 grams of carbs total, 8 grams net), or follow this recipe for Keto Cheeseburger Salad.
  • Per salad, add 3 ounces cooked ground beef, warm (about 2/3 cup; 0 grams carbs) + shredded cheddar cheese (negligible carbs) + ¼ cup sliced dill pickles (1 gram carbs, 0.5 grams net)
  • Suggested dressing: Primal Kitchen Thousand Island Dressing (2 grams of carbs per 2 tablespoons), but Ranch is also great.

DINNER: Steak + grilled asparagus

NOTE: You will make enough steak and asparagus for leftovers for tomorrow. Set aside 4–6 ounces of cooked steak per salad (tomorrow’s lunch). Divide the cooked asparagus in half and set aside one portion for tomorrow’s breakfast.

  • Prepare steak according to your preference. See how Mark prepares his steaks here.
  • Prepare asparagus according to your preference. If you have Primal Kitchen Lemon Turmeric Dressing and Marinade on hand, check out this recipe for Lemony Asparagus—yum! Otherwise, asparagus is great simply tossed in avocado oil, salted, and thrown on the grill with the steak (don’t overcook it). Alternately, sautĂ©, blanche, or broil.
  • Per 4-ounce (113 g) serving, asparagus has about 4.5 grams of carbs (2.5 grams net).

TOTAL CARBS

  • Breakfast = 6.5 grams + carbs from sausage, if any
  • Lunch = 17 grams
  • Dinner = 4.5 grams
  • TOTAL = 28 grams + carbs from sausage, if any

Comments and suggestions: Perhaps you’d enjoy mashed cauliflower at dinner (this mashed cauliflower recipe has about 7 grams of carbs per serving), and some crumbled blue cheese on your steak?

Day 5:

BREAKFAST: Asparagus with poached eggs and bacon

  • Warm the leftover asparagus from last night’s dinner. Divide between two plates and top each with two poached eggs (1 gram of carbs per serving) and a side of bacon.
  • Don’t know how to poach? Make fried or scrambled eggs instead.

LUNCH: Steak big-ass salad

  • Start with Basic Big-Ass Salad (see recipe below; 14 grams of carbs total, 8 grams net), and add leftover steak.
  • Optionally, add ¼ cup crumbled blue cheese (1 gram of carbs).
  • Suggested dressing: Primal Kitchen BBQ Ranch Dressing (2 grams of carbs per 2 tablespoons) or Balsamic Vinaigrette and Marinade (3 grams of carbs per 2 tablespoons).

DINNER: Zoodles with turkey meat sauce

zoodles with meat sauce

  • Brown ground turkey. Add 2 cups of tomato sauce and let simmer for 5 minutes. Taste and adjust salt and pepper. Add zoodles and cook about 3 minutes until just warmed through. Optionally top with shredded parmesan cheese.
  • One serving = ¼ of recipe (11 grams of carbs, 9 grams net)

TOTAL CARBS

  • Breakfast = 6.5 grams
  • Lunch = 17–18 grams
  • Dinner = 11 grams
  • TOTAL = 34.5–35.5 grams

Comments and suggestions: If you’re not sick of salad, serve zoodles with a side spinach salad.

RECIPES

BONE BROTH LATTE

(Makes 2 servings)

Ingredients

  • 3 cups (720 mL) chicken bone broth (or substitute beef)
  • 2 tablespoons (28 g) unsalted butter or ghee (substitute coconut oil or avocado oil for dairy-free)
  • Fine salt to taste

Directions:

  1. Warm the broth. Add the butter or ghee and use an immersion blender to blend until frothy.
  2. Divide between two mugs. Add salt to taste.

BASIC BIG-ASS SALAD

(Makes 2 servings)

Ingredients

  • 3 cups (5 oz, 47 g) chopped Romaine lettuce
  • 1 cup (3 oz, 85 g) broccoli slaw, store-bought
  • 8 grape tomatoes (about 2 oz, 56 g), halved
  • ¼ cup (1.25 oz, 36 g) diced cucumber

Directions:

  1. Divide lettuce between two serving bowls. Top each with half the broccoli slaw, tomatoes, and cucumber.
  2. Add additional ingredients according to directions in the Meal Plan above.

SLOW-BAKED SALMON

(Makes 4 servings)

Adapted from The Keto Reset Diet

Ingredients

  • 1 pound (450 g) skin-on salmon fillets
  • ½ tablespoon (7.5 ml) avocado oil
  • Kosher salt
  • Freshly ground black pepper

Directions:

  1. Preheat the oven to 275°F (135°C). Place the salmon on a rimmed baking pan greased or lined with parchment paper. Brush the oil over the top of the fish. Sprinkle with salt and pepper.
  2. Bake the salmon for 16 to 18 minutes, until you are just able to flake it with a fork.

CHOCOLATE PECAN CHIA PUDDING

(Makes 2 servings)

Adapted from The Keto Reset Diet Cookbook

Ingredients

  • ¾ cup + 2 tablespoons (207 mL) canned coconut milk
  • 2 tablespoons (30 mL) filtered water
  • 2 tablespoons (20 g) chia seeds
  • ¼ cup (27 g) chopped pecans
  • ¼ teaspoon (2.5 mL) vanilla extract
  • ¼ teaspoon (.65 g) ground cinnamon
  • 10 drops liquid stevia, or to taste (or substitute keto-friendly sweetener of choice)

Directions:

  1. Mix all the ingredients well. Divide between two jars. Cover and refrigerate overnight.

Extras & Snacks

Food Serving Size Calories Fat (g) Carbs (g) Protein (g)
Avocado 1/2 (68 g) 114 10.5 6 1.5
Blackberries 1/4 cup (36 g) 15 0 3.5 0.5
Blueberries 1/4 cup (37 g) 21 0 5.5 0.5
Raspberries 1/4 cup (31 g) 16 0 4 0
Strawberries (halves) 1/4 cup (38 g) 50 0 3 <1
Egg, hard-boiled 1 large 78 5.5 0.5 6.5
Almonds, raw 1/4 cup (36 g) 208 18 8 7.5
Macadamias, raw 1/4 cup (34 g) 241 25.5 4.5 2.5
Pecans, raw 1/4 cup (30 g) 210 21 4 3
Walnuts, raw 1/4 cup (25 g) 163 16 3.5 4
Green olives 1/4 cup (40 g) 58 6 1.5 0.5
Primal Kitchen Keto Bar Almond Spice 1 bar 200 16 9 8
Primal Kitchen Keto Bar Chocolate Coconut 1 bar 200 16 10 8
Primal Kitchen Keto Bar Coconut Lime 1 bar 200 16 10 8
Primal Kitchen Keto Bar Peanut Butter 1 bar 200 15 10 9
Primal Kitchen Keto Bar Mint Chip 1 bar 200 16 10 8

 

Coconut & Dairy Products

Food/Beverage Serving Size Calories Fat (g) Carbs (g) Protein (g)
Coconut, shredded 2 Tbsp (10 g) 66 6.5 2.5 0.5
Coconut butter 1 Tbsp (14 g) 90 9 3.5 1
Coconut milk (canned, full fat) 1/4 cup (65 mL) 130 12 3 0.5
Blue cheese, crumbled 2 Tbsp (14 g) 50 4 0.5 3
Cheddar cheese, shredded 2 Tbsp (14 g) 55 4.5 0 3.5
Feta cheese, crumbled 2 Tbsp (19 g) 50 5 1 3
Parmesan cheese, shredded 2 Tbsp (14 g) 40 2 0 4
Cheese stick, mozzarella 1 ounce (28 g) 80 5 1 8
Cottage cheese 1/2 cup (105 g) 103 4.5 3.5 11.5
Greek yogurt, plain, full fat 1/2 cup (122 g) 143 12 5.5 4.5
Half & half 1 Tbsp (15 mL) 19 1.5 1 0.5
Heavy whipping cream 1 Tbsp (15 mL) 15 5.5 0.5 0.5
Sour cream 1 Tbsp (15 mL) 28 3 1 0.5

Note, always check labels for variance in specific products.

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Simple Living Inspiration

One of my all-time favorite blogs is Young House Love. They’re DIY + home bloggers in Richmond, Virginia who have a blog and podcast that I have followed for years. Their podcast is hi-larious! In recent years they have renovated two and a half homes in Cape Charles, Virginia on the coast (I really want to rent one sometime!) Recently, they announced that they will be selling all of their homes and moving to Florida fueled by the desire for simple living by the sea.

Simple living by the sea

If that doesn’t sound dreamy then I don’t know what does. I have always wanted to move to Florida myself. Like Sherry, I am drawn to warm weather. I love humidity and hot tubs and hot cars and sunshine and walking on the beach. And like both of the Petersiks, I crave simplicity. Ever since they made the big move announcement, I can’t stop thinking about it. While Thomas and I have zero plans to move, locally or across the country, I find myself brainstorming ways I can mimic the Petersik’s move without changing zip codes.

Just saying the word ‘simplicity’ makes me feel calm

I’m not looking to give away all my stuff and only sit on the floor, but I want to feel s p a c e.

  • Space in my days to have a clear mind
  • Space to relax on the floor with the kids and not think about what I should do next
  • Space to be creative

To get more head space I need to free up time. Time is our most valuable resource. One way to get more time is to have less house to manage.

The Air B&B Thomas and I rented in San Diego was so tiny and charming! But we were feeling a bit crowded by the end of our stay.

Simple living is challenging for most of us

I know it feels like I have one foot in and one foot out. I talk so much about simplicity yet I am still having a hard time really embracing a simpler life. For example, I spend a lot of time sorting, organizing, picking up my kids’ toys. I really just want to have less toys. So why don’t I? I want to have less clothes. Less kitchen appliances. Less food in the pantry. I have chipped away at all of these areas, but it still feels like we own too much.

Here are just the coats I own:

  • Big nice winter down coat
  • Old winter down coat (saving for a muddy sledding day)
  • Lighter winter down coat
  • Sweater jacket
  • Dressy wool coat
  • Lighter dressy coat
  • Cargo pocket jacket
  • Ski jacket
  • Rain coat

I wear all of these coats. (Except the old winter down coat I need to just donate.) I used to have even more. I constantly ask myself how I can simplify my coats. Would I miss them? I could probably get rid of these and be just fine:

  • Old winter down coat (saving for a muddy sledding day)
  • Dressy wool coat
  • Lighter dressy coat
  • Cargo pocket jacket

(Moving to Florida would help me get rid of most of these :mrgreen: ) These are the kinds of thoughts I have all the time when I try to minimize. Kitchen appliances are no different – I have maybe 10 different ones and I use them all. How do you simplify items if you actually use them?

“What if I need it?”

I think the biggest reason I am afraid to jump down another level on the simplification ladder is the concern that I might need something one day. I tend to go through phases where I test the waters. I’ll get rid of 20% of my closest and see if I miss anything. You could say I’m getting braver when it comes to living with less. I can’t think of anything I have donated that I have regretted, but there have been times I’ve gone looking for something and then remembered I gave it away (I think that was an extra comforter.) Truly simplifying is risky because you don’t really know if you’re going to miss something until it’s gone.

You can buy another

I always say though, although it sounds wasteful, you can always buy something again. Or swap with someone. Or find a used one just like you used to have. So it’s not the end of the world to miss something that is replaceable and that reminder alone should be reason enough to take the risk of simplification!

More Simple Living Posts

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Muffin Tin Oatmeal Recipe

This muffin tin oatmeal will ensure that everyone at your breakfast table enjoys the flavor of oatmeal they like without making a ton of extra work for you!

A fan on Facebook gave me this idea. She asked me if I thought it would work out to make individual oatmeal in a muffin pan. I immediately loved the idea and had to give it a try. I even bought a new muffin pan for the occasion.

A muffin tin filled with different flavored oats sits ready to serve. Find out how to make this Muffin Tin Oatmeal Recipe below!

The muffin pan I got was for jumbo-sized muffins. That was the only way to get a decent serving size out of one “muffin”. But if you only have the regular sized muffin pans, simply use 2 “muffins”/servings per person.

NOTE: I’m calling them “muffins” because I don’t know what else to call the holes in the pan you usually pour muffin batter into.

While this isn’t a recipe per se, I thought it was an awesome idea. This would work well with many of the ideas on my Oatmeal Project page as well (be sure to check the comments for tons of recipes too!)

The addition/toppings suggestions in the recipe below are just a start. Keep your additions to about 1 tbsp per well and you can add just about anything you like!

MORE HEALTHY OATMEAL RECIPES:

Copyright Information For The Gracious Pantry

MUFFIN TIN OATMEAL RECIPE

Muffin Tin Oatmeal Recipe

Note that the measurements below are for ONE muffin well. You will want to multiply the oats and water by the number of wells you have in your muffin tin.

Course: Breakfast

Cuisine: American

Yield: 1 serving/well

Calories: 116 kcal

Author: The Gracious Pantry

Ingredients

Oatmeal:

  • 1/2 cup water
  • 2 tbsp. steel cut oats
  • 1 tbsp. addition of your choice (see below - can go up to 2 tbsp.)

Possible Toppings:

  • 4 slices banana (fresh or frozen)
  • 1 tbsp. dried cranberries (fruit juice sweetened)
  • 1 tbsp. dark chocolate chips (I use Lily's)
  • 1 tbsp. grated cheddar cheese (+ 1 tbsp. pistachios)
  • 1 tbsp. grated apple (+ a dash of ground cinnamon)

Instructions

  1. Combine the water and oats in each individual "muffin".

  2. Bake for about 45 minutes, or until you can visibly see that all the water has been soaked up by the oats.

  3. Remove from oven and allow to cool slightly before serving.

Recipe Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition Facts

Muffin Tin Oatmeal Recipe

Amount Per Serving (1 well of oatmeal)

Calories 116 Calories from Fat 18

% Daily Value*

Fat 2g3%

Saturated Fat 1g6%

Sodium 6mg0%

Carbohydrates 20g7%

Fiber 3g13%

Protein 5g10%

Calcium 15mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

This recipe from the Gracious Pantry® archives, originally posted 2/9/12.


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