Carb Recipes

Desserts

Ginger Snaps! (perc goddess of Ginger Platoon)

Ingredients
2 cups of Oat Flour
1/4 cup unsweetened Applesauce
1/2 cup Splenda
2 Tbsp. Brown Sugar substitute
2 Tsp Water
1 tsp Vanilla extract
1 1/2 tsp ground Ginger
1 tsp. Cinnamon
1/4 tsp. Nutmeg
1/4 tsp. Ground Cloves

Instructions
Preheat the Oven to 300 Degrees.
Mix Applesauce, Splenda and Brown Sugar Substitute in a large bowl.
Add Water and spices and mix well.
Gradually add flour to bowl and mix to a stiff ball. Form into small
balls and place on greased cookie sheet at least 1 inch apart.
Bake for 20 minutes. Check frequently so the dont burn as cooking
time depends on your oven.
Final Comments
After 5 minutes of cooking, you can press cookes down in a criss cross manner. This is not necessary but if you dont press them down the wil look like the ones you buy in a store box.)
Makes 20-24 cookies.

Pre-Workout Cookie (Sally K.--Provida)

This recipe can be doubled. Or make bigger batches and freeze in
individual servings.

Ingredients
1 banana
vanilla and/or other flavor extracts
1/2 cup oatmeal (not quick cooking)

Instructions
Mix flavoring With banana. Mash will. add oatmeal and mix
thoroughly.
Make 4 balls Place Balls on parchment paper and flatten.
Bake at 325 degrees for about 20 minutes.

Strawberry-Raspberry Sorbet (gabbiee04)

1/3 Cup of Water
3 TBLS of Splenda
½ tsp Lemon Juice
6 oz Raspberries (fresh)
1 lb Strawberries (fresh)

In a small saucepan, combine water, Splenda and lemon juice. Bring to a boil over med heat; boil 1 minute. You should have about ¼ cup of liquid after you boil. Cool to room temperature, about 15 minutes.
Roughly cut up strawberries put in food processor with raspberries and puree. Press through sieve to remove seeds. Add Splenda mixture and process until blended.
I measured it into small custard cups in 2 ¼ ounce servings*, put plastic wrap on them and put them in the freezer till frozen 2-4 hours. Made approx 6 servings
You could actually omit the water and Splenda in this recipe if your body doesn’t do well on Splenda. Just puree the fruit with lemon juice if desired and measure it into cups and freeze like above.

* Side Note; I measured out ½ Cup of the fruit roughly chopped and processed it and after it was processed it equaled = 2 ¼ ounces.

 

Carb Recipes

Oatmeal

Oatmeal Custard (Provida’s Recipe Threads)
Recipe Introduction
This is a change from the same old Oatmeal and cold egg whites. And it is great on Cold Mornings.
List of Ingredients
2 egg whites
1/2 cup cooked Oatmeal
Splenda to taste
Cinnamon to taste
If desired:
**Splash of any flavor extract you like. (I like Banana and/or butter)
**Cold Rice Milk

Instructions
Cook Oatmeal if you dont have some cooked already.
If you have some cooked, warm it in the microwave, 1-2 minutes.
Beat egg whites until frothy. Stir into Heated Oatmeal and stir.
Add Splend, cinnamon and extract of choice. stir well.
Microwave another 1-3 minutes until set. stir 1/2 way through.
Let stand a few minutes to cool. Pour some Cold Rice Milk over the
top and enjoy it

Final Comments
To make this a PreWorkout Meal...Just use 1 cup of Oatmeal and do the
same thing. Add a Banana or Apple and you are all set.

Contains: Protein A Carb B
Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:


Tropical Oatmeal Custard
1/2 cup uncooked oats
3/4 cup water
2 egg whites
1/2 cup crushed pineapple
coconut extract
splenda to taste
cinnamon to taste

Combine all ingredients and microwave for 2 minutes. Make sure you use a big bowl as it will expand quite a bit. Watch as it cooks and stir when it puffs up. Serve hot. This is a work out meal as it has fruit, carbs, and protien.


Oatmeal Pancakes (My Recipe)
List of Ingredients
2 egg whites
1/2 cup Oat Flour
1 tsp Splenda
1 tsp Cinnamon
1/8 tsp butter extract
1/8 tsp vanilla (or any flavor you like)

Instructions
Beat egg whites until frothy. add Vanilla and butter extract. Beat
some more.
Mix Dry ingredents together. Add to Wet ingredents until well mixed.
Let set for 5 minutes.
Heat non stick skillet over medium heat.Spray with some pam if
necessary.Pour pancake batter into pan.
Cook until bubbles come to surface and surface looks glossy but dry.
Flip. Cook until done.
Sprinkle some more cinnamon and Splenda on top and cover with pan
cover for 2 minutes to melt splenda. Enjoy

Final Comments

Contains: Protein A Carb B
Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:


Granola: (Provida Recipe Boards)
1 cup Splenda
1/2 cup water
1/4 t cinnamon
1 T maple extract (or vanilla)
4 cups quick oats

Pre-heat oven to 275°. Combine Splenda, water, cinnamon and maple extract in a large bowl until Splenda is dissolved. Add oats and combine until you have clumps. Pour oat mixture onto two non-stick cookie sheets and sprinkle clumps evenly. Bake 60 minutes, until golden.

Another option is to add just a little more water and form the granola into bars before baking.

Note: I use 1T vanilla, 1 t. of almond, and 1 t of imitation butter extract. I also used 1/2 quick oats & 1/2 old fashioned. I liked the texture of the combination.

Serving Size= 1/2 Cup
Contains Carb B


Banana Oat Cookies

1 banana, mashed
1 tsp Vanilla
1/2 cup Oats

Mix vanilla and banana together. Add Oats. Mix well.
Make into 4 balls.
Bake 325 for 20 minutes.

Potatoes:

Potato Chips (Provida Recipe Boards)
1 egg
1 C Potatoes Sliced Very thin
garlic minced
onion flakes but can use powder
dried parsley

Beat eggs till foamy. dip potato slices then lay on baking stone, or whatever, sprinkle with spices. Bake at 350 for 30 min . I then put them on a cookie rack so that they don’t lay on something solid and will get more crispy

Contains Carb A


Skillet Sweet Potatoes Source: Better Homes and Gardens (altered by gaiagirl)
Prep Time: 10 minutes Cooking Time: 25 minutes
1 pound sweet potatoes, peeled and sliced
1/2 teaspoon orange extract
1/2 cup vegetable or chicken broth (NSA)
1 packet Splenda
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice

1. In a large skillet bring 1 inch of water to boiling. Add fresh sweet potatoes; reduce heat. Cover and simmer for 20 minutes or until tender. Drain well.
2. For sauce, in a small bowl combine remaining ingredients. Pour over potatoes in skillet.
3. Cook and stir gently until bubbly. Simmer, uncovered, for 5 minutes or until potatoes are glazed, spooning sauce over potatoes occasionally. Makes 4 servings.


POTATO SALAD W/FRESH HERBS (riddick)
1 pound potatoes, peeled
2 T rice vinegar
1/2 t black pepper
1 T fresh tarragon (or 1 t dried)
3 scallions, sliced
1/4 c Italian parsley
3 cloves garlic, crushed
1/4 c chicken broth (low sod/low fat)

In a large pot, over medium high heat, combine potatoes with enough water so that potatoes are covered. Bring to a boil, then reduce to simmer. Cover and cook for 15 minute. Drain water and allow potatoes to cool. Once cooled, cut potatoes into 1 inch chunks. In a large bowl, combine remaining ingredients. Pour over potatoes. Cover and refrigerate for 30 minutes.

Pumpkin:

Pumpkin pie
1/2 c. pumpkin
2 egg whites
cinnamon
3 packets splenda
nutmeg
ground cloves

Beat it all together and microwaved for 2 min.

I dont like Nutmeg or clove so I just used 1 Tsp cinnamon.

Contains Carb A and Protein A


Pumpkin Custard
1 cup pumpkin
3/4 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
4 egg whites
1/2 cup Splenda

Mix well and divide into 2 custard cups. Place in pan of water at 350 F for 45 min. I will verify the minutes when the custard is done....it is in the oven now. I think you can double the recipe to use the whole 15 oz can.

I also use only 1/4-1/3 cup of Splenda instead of 1/2 cup. If you love pumpkin pie like I do I highly recommend this

2 Servings
Contains Carb A and Protein A

Muffins:

Amazing Pumpkin Muffins (sunshinedaizy)

2 cups. Old Fashioned Oats
1 Cup Pumpkin puree
2 tsp Cinnamon
2 scant tsp Baking Powder
2 tsp. Vanilla Extract
12 egg whites
1/2 tsp Apple Pie Spice
3/4 - 1 cup Splenda

Mix Dry ingredients in a large bowl.
Beat 1/2 of egg whites in a large bowl until soft peaks form.
Mix in Pumpkin, and other eggs and beat slightly.andd vanilla and mix well.
Add to dry ingredients. Blend until moistened..
Line Muffin cup with liners.
divide muffin mix into the 12 cups.
Bake 350 degrees for 25 minutes.


Pineapple Oatmeal Muffins (csavoy)
3 C quick oatmeal
12 egg whites, slightly beaten
2 tsp. vanilla
2 cups Pineapple Blended til applesauce consistency
2 tsp. cinnamon
2 tsp. Brown sugar twin
12 packs splenda
1 tsp. Imitation butter flavoring (optional)
½ tsp. nutmeg

Mix all incredients well and Fill the 12 regular muffins cups to the top.

Bake 350 approx. 20 min or until golden brown on top. I baked them til they sprung back when touched.

Makes 12 regular size muffins.

Two muffins is equivalent to 1/2 C cooked oatmeal and 2 egg whites & very little fruit. I use this for pre-workout. It is enough food for my body. The original recipe called for applesauce instead of pineapple. I'm sure you can use any fruit.

Enjoy!


OutRageous Oatmeal Muffins (PandaBear)
List of Ingredients
12 Egg Whites
3 Cups of Quick Oats
1/2 Cup unsweetened Applesauce
1/2 Tsp. Baking Powder
1 Tsp. Vanilla
2 Tsp. Cinnamon
12 Packets Splenda (approx. 1/4 cup)

Instructions
Beat Eggs until frothy but not stiff.
Fold in other ingredients.
Divide into 12 regular muffins.
Bake 375* for 14 minutes or until golden brown.

Final Comments
2 muffins = 2 egg whites and 1/2 oatmeal.
Refridgerate muffins.

Contains: Protein A Carb B
Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:


Pumpkin Muffins (Chipotle Platoon Member)
List of Ingredients
1/2 Cup Ground Oats
1/2 Cup Canned Pumpkin
8 Egg Whites
1/2 Tsp. Pumpkin Pie Spice
1 1/2 Tbsp. Splenda
1/2 tsp. Baking Powder**
Dash of Vanilla Extract
1/2 Tsp. Cinnamon (this is extra... & Optional)

Instructions
Put all ingredients in a bowl and mix well.
Seperate into 4 muffin cups.
Bake 350 Degrees for 20-25 minutes.

Final Comments
Great with Morning Coffee!
Each Muffin is 1 Serving:

Contains Protein A Carb A & B

 

Lemon Bites:

2 Egg Whites
1 Tbsp Lemon Zest
1/8 to 1/4 tsp Lemon Extract
4 Drops Yellow Food Color
1/2 Cup Oatmeal ground into flour Flour (1/4 cup flour)
1/4 cup Splenda

Beat Egg Whites until frothy and a little stiff.
Add Splenda, Zest and Extract. Blend.
Add Flour and beat well.
Separate into 6 mini muffins and bake 350 degrees for 10 minutes.

1 Serving:
Carb B and Protein A

 

Brownie Bite

Ingredients:

2 Egg White
1 Tbsp. Unsweetened Cocoa Powder
1 Tbsp. Vanilla Extract
1/4 Cup Oat Flour
Splenda to taste

Beat Eggs until white and a little stiff.
Add cocoa and flout and beat until well blended.
Place in a mini muffin pan for 6 brownies. Lightly sprayed with Pam.
Cook for 10 minutes at 350*.

Eat warm or Chill. 1 Serving size.

This recipe contains Protein A and Carb B

Pre-workout Fresh Strawberry Bread (emaxson)

2 cups raw oats, ground about 10 sec. in food processor
1-1/3 cups egg whites, beaten until frothy
1/2 tsp. almond flavoring
1 tsp. clear vanilla
1 tsp. sodium free baking powder
1/2 cup Splenda
4 cups fresh strawberries, sliced

Grind oats about 10 seconds in a food processor with baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 8 mini-loaf pan. Bake at 350 degrees for about 30-35 minutes or until done. Remove from pan immediately to cool

One loaf equals:
2 egg whites (Protein A)
1 carb serving (= to 1 cup oatmeal) (Carb B)
1 fruit serving (1/2cup strawberries and 1/2 cup applesauce). (Fruit A & B)