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Oat-Bran Muesli (Makes a great snack too)
2 cups plain yogurt or non-dairy plain yogurt during luteal phase
2 cups old fashion rolled oats or verified GF rolled oats
1 cup oat bran or 100% rice bran if GF
1/4 cup English walnuts
1 banana, sliced
1/2 teaspoon real vanilla
1 orange, sectioned and chopped
2 kiwifruit, chopped
In large bowl, combine the yogurt, GF oats and bran or 100% rice bran if GF.
Cover and refrigerate overnight or 2-3 hours.
Mix in the English walnuts, banana, oranges, and kiwis
Optional-add organic stevia to sweeten
Makes 4 servings
Apples and Oat Cereal
4 cups water
1 1/3 cups organic oat bran(contains cc gluten)
1/2 cup raisins
1/4 cup walnuts
1 apple, shredded
1 Tbs. maple syrup
1/2 tsp. ground cinnamon
1-2 cups organic milk or non-dairy milk of choice
In a 2 quart saucepan, bring the water and oat bran to a rapid boil, stirring constantly. Reduce the heat to low and cook for 2 minutes until thick.
Remove from heat and stir in raisins, apples, maple syrup, walnuts and cinnamon. Let cool for 5 minutes. Serve with organic skim or non-dairy milk of choice.
Makes 4 servings
Simple Banana Pineapple Smoothie
1 Orange, peeled and seeded
1 small frozen banana cut into chunks
1 cup frozen pineapple pieces
1 cup non-dairy milk of choice
3 TBS milled Flaxseed, Chia Seed or Hemp seed.
Makes 2 servings
Cut the orange in half and remove any seeds, Place in a blender along with all the remaining ingredients and blend on high speed until thick and smooth
Calories 156, protein 6g, Carbohydrates 33g, fat 2g, sodium 35g
Fresh Peach Smoothie
1 fresh ripe peach, (1 cup) sliced and frozen
1 cup unsweetened vanilla almond milk
1 TBS Hemp seed or chia seed
1 packet stevia or sweeten to taste
Combine all ingredients in blender, blend on med to high until smooth. Serve and enjoy
Calories 250, protein 5g, carbohydrates 30g, fat 3.5 g, 68g sodium
4 whole eggs
1/4 cup organic milk or unsweetened non-dairy milk
3-4 thawed, chopped AmyLu Breakfast Chicken sausage (GF, DF, nitrate-free)
2 green onions, sliced
1/2 cup shredded low-fat cheddar cheese or Non-dairy cheese (Daiya brand)
4 (8 inch) Food For Life- organic sprouted corn tortillas, warmed or Brown Rice tortilla
BEAT eggs and milk in medium bowl with wire whisk until well blended. Add chicken sausage pieces and onion; mix well. Pour into nonstick or lightly oiled skillet.
COOK on medium heat until set, stirring frequently. Sprinkle with cheese; cover. Cook until cheese is melted.
SPOON 1/2 cup egg product mixture onto each tortilla; fold in ends and roll up burrito style. Serve with salsa, if desired.
1 1/2 cup chopped vegetables: Bell peppers, zucchini, summer squash, tomato, onion, broccoli, spinach, mushrooms, green beans (whatever you like)
2 tsp EVOO
Black pepper to taste
Heat oil in skillet to med to med-high. Make sure not to allow olive oil to heat up to the smoking point. Add chopped vegetables into 1" pieces and saute until onions are translucent. Add eggs and scramble.
See finished recipe here: http://sensitivedietitian.com/?p=346