Posts Tagged ‘cup’

indian spiced oats w/ coconut milk $2.80 recipe / $0.70 serving

I’ve been off the steel-cut oats bandwagon for a while because I’ve been addicted to my little breakfast egg quesadillas (I’ll post that soon because they’re too good to keep to myself). But, this week I got a hankering for the almighty oats. I didn’t realize how I missed their chewy goodness until now! Anyway, this little Indian pilaf inspired oat mixture turned out FANTASTIC. The spices, sweet raisins, crunchy almonds and super creamy coconut milk balance each other perfectly. This breakfast will make you feel like the Maharaja while only costing you $0.70!

Indian Spiced Oats

Total Recipe cost: $2.80

Servings Per Recipe: 4

Cost per serving: $0.70

Prep time: 5 min. Cook time: 30 min. Total: 35 min.

INGREDIENTS COST
1 cup steel cut oats $0.70
1/2 tsp salt $0.05
1 tsp cinnamon $0.10
1/2 tsp ground ginger $0.05
1/4 tsp ground cloves $0.05
1/2 tsp vanilla extract $0.15
1/4 cup brown sugar $0.12
1/2 cup raisins $0.31
1/4 cup sliced almonds $0.56
1 cup light coconut milk $0.71
TOTAL   $2.80



STEP 1: In a medium pot bring 4 cups of water and 1/2 tsp of salt to a boil. Once it reaches a rolling boil, add 1 cup of steel-cut oats. Reduce the heat to medium/low and let simmer for about 30 minutes or until the mixture is to your desired thickness.

STEP 2: As the mixture simmers, add the cinnamon, ginger, cloves, vanilla extract and brown sugar.

STEP 3: Once the oats are finished cooking, divide it up into four servings and top each with 2 Tbsp of raisins, 1 Tbsp of sliced almonds and 1/4 cup of coconut milk. Dig in!

NOTE: As with all of my oats, I divide them into resealable containers and keep them in the refrigerator. Then, in the morning, all I have to do is grab one and microwave it for a minute or so and I have a super hearty breakfast ready to go!

Originally I intended to put cardamom in the spice mix but later realized that I didn’t have any. You can try this out with just about any combination of Indian spices and I’m sure it would be fantastic. I even thought about putting a chai tea bag in the water as it came to a boil before adding the oats. I’m not sure what kind of flavor that would add but it sounds like it could work!

Indian Spiced Oats



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thai peanut sauce $1.75 recipe / $0.22 serving

I’ve been really digging Asian food lately. As I was deciding on my main entree and side dish for this week, I decided to give Thai peanut sauce a shot. I had never made it before so I looked at a good 20 recipes. Some recipes were simple and sweet with only about 4 ingredients, others were long and complex with 10-15 ingredients. I do like to keep things simple but as it turns out, I had a lot of those ingredients anyway. So, why not use them, right? Right. Well, I know a lot of you may not have all of these ingredients on hand so I will list which ingredients are optional or that you could probably get away with not using and still have a decent sauce. Here is the catch: the fewer ingredients you choose to use, the flatter and less complex your sauce will be. If you can, use all of them because this sauce turned out absolutely AMAZING (I wanted to drink it with a straw). Plus it’s versatile. I used it as a salad dressing today and will be using it for more later this week (stay tuned for the recipes).

Thai Peanut Sauce

Total Recipe cost: $1.75
Servings Per Recipe: 8 (1/4 cup each, 2 cups total)
Cost per serving: $0.22 (for four servings)
Prep time: 15 min. Cook time: 0 min. Total: 15 min.

INGREDIENTS COST
3/4 cup natural style peanut butter $0.82
1/4 cup coconut milk (optional) $0.16
1/2 lime lime juice $0.17
1 inch fresh ginger, peeled, grated (optional) $0.24
1 clove garlic, minced $0.06
1 tsp sriracha sauce (rooster hot sauce) $0.05
1 Tbsp soy sauce $0.03
1/2 tsp sesame oil (optional) $0.02
1 Tbsp brown sugar $0.03
1/4 bunch cilantro $0.17
1/4 – 1/2 cup water FREE (kinda)
TOTAL   $1.75

STEP 1: Make sure your natural style peanut butter is thoroughly mixed before measuring (you don’t want to get all oil or all solids). In a blender or food processor combine all of the ingredients except the sriracha sauce. Begin with only 1/4 cup of water and add more until you get the consistency you want (I used 1/2 cup total). Add the sriracha sauce a little at a time (blending between) until it is to your desired heat (I used about 1/2 tsp).

STEP 2: Enjoy the peanut sauce on salads, pasta or as a dipping sauce!

NOTE: If you do not have sriracha sauce, you can use red pepper flakes. Again, begin with a small amount and add more until it is as hot as you’d like. Remember, when using dried spices, the sauce will get spicier as it refrigerates and the flakes rehydrate.

My recipe calls for 1/4 cup of coconut milk which is only about 1/8th of a can. If you are looking for something to do with the rest of it (because no one likes to throw stuff away, especially delicious coconut milk), you can make some Savory Coconut Rice with the remainder. It is also really tasty when poured over oatmeal with fruit and nuts. If you make smoothies, coconut milk will add a lot of creaminess and a tropical flavor!

When buying fresh ginger, don’t be shy about breaking off a small nub from the large roots they have at the grocery store. It is perfectly acceptable. I never use a lot of ginger so I always just break off an inch or two so that I’m not paying for more than I need. Ginger is easily peeled with a regular vegetable peeler and then you can grate it using the smallest side of a cheese grater.

To our health!

Beth at Budget Bytes

E. Coli Found in Soda Fountains

Be cautious when filling up your cup with a refreshing soft drink because researchers found several soda fountain machines in Virginia containing coliform bacteria. Almost half of the 90 drinks from the machines contained the bacteria that could possibly indicate fecal contamination. Several of the soda drinks from the machines fell short in passing the U.S. Environmental Protection Agency’s drinking-water regulations, which states that all beverage samples test negative for E. coli.
More on this topic!

lemon ricotta cookies $3.53 recipe / $0.12 cookie

I saw these Ricotta Cookies yesterday morning on Tastespotting.com and they looked so scrumptious that I bumped one of my planned recipes in favor of this one. The cookies are great because they are not too sweet, not too rich, they come together very quickly and they are a blank canvas as far as flavor is concerned. You can add lemon, almond, cinnamon… whatever flavor you want. I went with lemon and I haven’t been able to stop eating them. They are light, fluffy and perfect with a hot cup of coffee or tea.

Lemon Ricotta Cookies

Total Recipe cost: $3.53
Servings Per Recipe: about 30 cookies
Cost per serving: $0.12 per cookie
Prep time: 10 min. Cook time: 15 min. Total: 25 min.

INGREDIENTS COST
1/2 cup (1 stick) butter, softened $0.40
1 cup granulated sugar $0.18
1 large egg $0.15
1 tsp vanilla $0.30
1 cup ricotta cheese $0.92
2 cups all purpose flour $1.08
1 Tbsp baking powder $0.07
1/2 tsp salt $0.05
1 cup powdered sugar $0.18
1 medium lemon $0.20
TOTAL   $3.53

STEP 1: Preheat your oven to 350 degrees. Whip together the softened butter and granulated sugar until you get a light fluffy paste. A mixer is best for this but if you don’t have one (like me… I know, I should), you can just use a fork and a lot of elbow grease. It won’t be easy unless your butter is really soft.

STEP 2: Once the butter and sugar are mixed together, add the egg, vanilla extract and ricotta. Zest the lemon and add in half of the zest, reserving the rest for garnish. Mix until all of those “wet” ingredients are well combined.

STEP 3: In a separate bowl, combine the flour, salt and baking powder. Make sure they are well combined – chunks of baking powder are not delicious.

STEP 4: Mix together the bowl of wet ingredients with the dry ingredients until you have a thick paste like batter. Using a spoon, drop balls of the batter onto an ungreased baking sheet two inches apart. Bake at 350 for about 15 minutes or until the tops are golden brown.

STEP 5: In a small bowl prepare the glaze by combining 1 cup of powdered sugar and the juice of the lemon that you previously zested (be careful not to let the seeds drop in). Using a spoon, smear a small amount over top of the baked cookies. ENJOY!

Step By Step Photos

Butter and Sugar
Cream together the butter and sugar until it is a light, slightly fluffy paste.

Eggs, Ricotta, Vanilla
Add in the egg, vanilla and ricotta and mix until it looks like…

Mixed Wet Ingredients
…until they look like this.

Dry Ingredients
In a separate bowl, mix together the dry ingredients (flour, salt, baking powder) until they are well combined.

Finished Batter
Now mix the wet and dry together until you have this thick batter. Drop the batter onto a cookie sheet and bake at 350 for about 15 minutes.

Baked Cookies
They will be nice and golden brown on top when done. Slather some glaze on top and eat ‘em up! One at a time please…

Eaten Cookie

NOTE: I used an old coffee scoop to measure my batter when dropping them onto the cookie sheet. I think it was a 2 Tbsp scoop and I got 30 cookies out of it. The batter was so thick that the handle broke off the scoop… The cookies are worth it though. RIP scoop!

Plate of Cookies

To our health!

Beth at Budget Bytes

becker bbq shrimp $7.68 recipe / $1.28 serving

The last time shrimp was on sale, I found this fantastic recipe for Becker BBQ Shrimp in my Joy of Cooking cook book. Luckily, SHRIMP IS ON SALE AGAIN! This time, I got it for $5.99 per pound; headless, peeled and deveined. It was a little more expensive than the last time but, hey, it was already peeled and deveined so that saved me 10-15 minutes. I grabbed two bags, one of which I used for this recipe and the other is in the freezer already earmarked for another recipe! Anyway, this BBQ shrimp is super spicy and full of flavor. I put it over a bed of rice to soak up some of that wonderfully potent sauce, beef up the serving size and balance out the serving cost. The recipe calls for 1/2 cup of beer but if you don’t have any or don’t want to buy it, you can simply substitute another 1/2 cup of chicken broth. Luckily, I had just purchased a 6 pack of Raspberry Wheat Ale the night before (clearance price at $3.99!) so I used that. The raspberry flavor was awesome with the spices, similar to how a raspberry barbecue sauce or raspberry salsa would be. The meal its self goes WONDERFULLY with an ice cold beer so… you might want to spring for a 6 pack!

Becker BBQ Shrimp

Total Recipe cost: $7.68
Servings Per Recipe: 6 (about 6 shrimp and 1/2 cup of rice)
Cost per serving: $1.28
Prep time: 10 min. Cook time: 40 min. Total: 50 min.

INGREDIENTS COST
1 cup long grain rice $0.30
1 lb. 31/40 count raw shrimp $5.99
4 Tbsp butter $0.20
4 cloves garlic, minced $0.24
2 tsp dried rosemary $0.05
1 tsp dried oregano $0.05
1 tsp crushed red pepper flakes $0.05
1 tsp paprika $0.05
1 tsp whole peppercorns $0.05
1 tsp salt $0.05
1/2 cup chicken broth $0.23
1/2 cup beer $0.42
TOTAL   $7.68

STEP 1: In a medium pot, bring 1 cup of rice and 2 cups of water to a boil with a lid. Once it reaches a boil, reduce the heat to low and let simmer for about 40 minutes or until all of the liquid is absorbed and the rice is tender.

STEP 2: While the rice cooks, combine all of the dry spices (rosemary, oregano, crushed red pepper, paprika, peppercorns and salt) in a small food processor, coffee grinder or blender. The goal is to grind the mixture into a powder. My small food processor wasn’t quite powerful enough to pulverize the spices but the dish still turned out great, whole peppercorns and all.

STEP 3: In a large skillet, melt the butter over medium heat. Add the minced garlic and ground spice mixture. Stir and cook for 1-2 minutes.

STEP 4: Turn up the heat to medium/high. Add the shrimp, stir and cook for 2-3 minutes more or until all of the flesh on the shrimp has turned white and the tails have turned pink. Remove the shrimp from the skillet and place them in a bowl as soon as they are cooked (this happens quickly) and save for later.

STEP 5: Add the chicken broth and beer (or just 1 cup broth) to the skillet and let it simmer with the spices for another 2-3 minutes or until it has reduced by half. Add the shrimp back in to warm them through. Place some rice in a bowl, top with 5-6 shrimp and spoon some of the sauce over top. Garnish with lemon and parsley if desired. Enjoy with an ice cold beverage!

Becker BBQ Shrimp

Step By Step Photos

BBQ spice mix
Pulverize these spices as best as possible!

Butter, garlic and spices
Melt the butter then add garlic and the spice mix.

cook spices
Cook the garlic and spices to release the flavors.

add shrimp
Add the raw shrimp and cook for 2-3 minutes more.

cooked shrimp
The shrimp will be all curled up and white with a nice pink blush when they’re done.

add broth and beer
Remove the shrimp and add the chicken broth and beer. Simmer until it reduces by half. Add the shrimp back in to warm them up then serve over a bed of rice.

Becker BBQ Shrimp

To our health!

Beth at Budget Bytes

Stock and Chicken Noodle Soup

Don’t Throw Out That Bird Carcass!

Monday is coming up, and hopefully you have a pretty picked turkey carcass in your friend, but I certainly hope that you didn’t throw it out because you have a big pot of stock just waiting to be made.

This year I make Cornish Game Hens for a Thanksgiving Party I attended, but I asked my host if I could have the turkey carcass to make stock with. I was able to pick about a half cup of meat off of it still, which I did and refrigerated, and then I threw the entire thing–what I couldn’t pick off, skin and bone–into a 12-quart pot along with the game hen bones, covered with water, and started boiling it down. I let it boil for two solid hours, about 20 minutes at a full boil and then the rest of the time at a low rolling boil, and then strained. By that time it was already delicious, but I really like my stock to be flavorful.

I had about 6.5 or 7 quarts of base stock. Next, I added:
four large cloves of garlic,
half and a yellow onion,
a cup and a half of carrots diced small,
three stalks of celery sliced thin (did you use all your celery on that stuffing?)
one medium potato diced very small since I basically wanted it to dissolve to naturally thicken the stock a bit,
some fresh parsley (optional)
a few turns of the pepper mill (not too much),
about 1/4 a teaspoon each of:

dried rosemary,
sage,
marjoram,
thyme,
and just a dash of nutmeg.

and I also added about 1 teaspoon of salt.

Remember that stock is a base for other recipes, so you don’t want to go all out and over spice it. More pepper and salt can be added, for example, if your particular recipe needs it. For now, I am just concerned with creating a very tasty stock that won’t overwhelm whatever I happen to use it in.

After cooking all the other ingredients at a low boil for about one hour I let it cool and then began straining it. First, I emptied out about half of that is just stock with no veggies in it. I put it in ice trays to freeze, and from there transferred it into freezer bags. The reason for putting it into ice cube trays is so you don’t have a huge mass of stock you have to chisel at or constantly be defrosting and refreezing. In cubes, if you need a cup of stock you can just grab about six or seven ice cubes. You do need a lot of ice trays–more than I had–so I also put some in freezer bags, putting 2 cups into each bag.

I set aside about 1.5 quart of the rest for the recipe I’m going to give making sure I had veggies in it. The rest of the stock, with the veggies, I froze in 2 cup portions in freezer bags.

With the set aside stock, I made a simple and delicious “chicken noodle soup.”

I simple cooked about 12 ounces of whole wheat egg noodles in my stock, adding about 1-2 cups of water.
I also added about 1 teaspoon or less of salt,
and I added an additional 1/4 teaspoon of thyme,
and the 1/2 cup of meat I’d been able to pick off the leftovers.

That made four generous servings (or six modest ones) of the most delicious “chicken noodle soup” you could hope for. It would have also been good with a few turns of the pepper mill while cooking. And, with the leftover stock, I can make the same meal again

More on this topic!

cheesey shepherd’s pie $8.46 recipe / $1.06 serving

A while back my roommate made a Shepherd’s Pie and I knew that I would have to make one for the blog due to it’s hearty, satisfying simplicity. I had all but forgotten about the Shepherd’s Pie until I saw an episode of Good Eats where Alton Brown made Shepherd’s Pie while acting out scenes from Sweeney Todd (he’s so funny!). I love how Alton Brown so meticulously pays attention to every ingredient and preparation method to get every aspect of a recipe right. It was for that reason that I decided to adapt his Shepherd’s Pie recipe for Budget Bytes. He uses lamb but I switched it for beef. Although I LOVE lamb, it just didn’t fit my budget today (maybe on a special occasion!). I didn’t have fresh rosemary or thyme so I had to make do with dried and because I was in a rush, I bought frozen peas and carrots rather than fresh. Oh yeah, I also used cheddar cheese as a binder in the mashed potatoes rather than an egg yolk (because I love cheese!). It turned out pretty tasty and I know it will keep me satisfied for the rest of the week!

Shepherd's Pie

Total Recipe cost: $8.46

Servings Per Recipe: 8

Cost per serving: $1.06

Prep time: 15 min. Cook time: 45 min. Total: 1 hr.

MASHED POTATO INGREDIENTS COST
2.5 lbs russet potatoes $1.64
1/4 cup half and half $0.25
2 Tbsp butter $0.26
1 cup sharp cheddar $0.949
MEAT FILLING INGREDIENTS COST
1 lb. extra lean ground beef $3.48
1 cup frozen peas and carrots $0.29
1/2 cup frozen corn $0.14
1 small onion, diced fine $0.33
2 cloves garlic, minced $0.04
1 cup beef or chicken broth $0.77
2 tsp tomato paste $0.09
1 Tbsp olive oil $0.10
1 tsp worchestershire sauce $0.05
1 tsp dried rosemary $0.05
1/2 tsp dried thyme $0.03
TOTAL   $8.46



STEP 1: Because this recipe has a lot of “little” ingredients, I first gathered and measured most of what I needed. That way, when it came time to mix it all together I wouldn’t be running around the kitchen measuring this and that. I have the frozen veggies, flour, diced onion and minced garlic, rosemary and thyme, tomato paste and worchestershire, and the broth all pre-measured.

shepherd's pie ingredients

STEP 2: Wash, peel and dice the potatoes to 1/2 inch cubes. Place them in a large pot and cover with cold water. Turn the burner on to high and boil the water with a lid on. Once it begins to boil, remove the lid and simmer on medium until the potatoes are very soft.

STEP 3: Preheat your oven to 350 degrees. While the potatoes are cooking, heat 1 Tbsp of olive oil in a large skillet. When it is hot, add the onions and garlic and cook until they are soft and transparent.

STEP 4: Add the beef to the skillet and cook until it is thoroughly brown. If you are not using extra lean beef, drain the fat off at this point. Add the 2 Tbsp of flour and continue to stir and cook for 2 more minutes. The flour is going to thicken the gravy. It is important to cook the flour slightly so that the finished gravy does not have a pasty/floury flavor.



STEP 5: After the floury beef has had a chance to cook slightly, add the broth, tomato paste, worchester sauce, rosemary, thyme and frozen vegetables. I also added about a 1/2 tsp of salt and 10 cranks of fresh ground black pepper. Stir and simmer until the sauce thickens (this should only take a few minutes). Keep the mixture in the skillet on low heat until you are ready to assemble the casserole.

STEP 6: When the potatoes have boiled to the point where they are very soft (check with a fork), drain them in a colander then return them to the pot (turn the burner off). If they are finished boiling while you are still working on the beef mixture (as mine were), simply put a lid on the pot and they will stay warm until you are ready to mash them (do not keep the burner on). Add the half and half, butter and salt and pepper to taste to the potatoes. Mash until your little arms are too tired to mash any more! When they are smooth and fluffy, stir in a 1/2 cup of the cheddar cheese.

STEP 7: Now it is time to assemble! First, spread all of the beef mixture in the bottom of a casserole dish (it doesn’t matter what size as long as it will hold everything. A larger dish will make a shallow casserole, a small dish will make a tall/thick casserole). Next, spread the potatoes over the top of the meat mixture. Alton Brown suggests starting at the edges and moving toward the center. I found this to be the easiest method also.

shepherd's pie meat mixtureuncooked shepherd's pie

STEP 8: Top the casserole with the remaining 1/2 cup of cheese and put it in the oven to bake. Bake at 350 until the top is crispy and slightly brown. This took me about 30 minutes.

shepherd's pie cooked

Cheesey! And it smelled as good as it looks!

NOTE: I’ve had a few readers ask about the fact that I list only the cost of the portion of an ingredient used in a recipe but not the full price of purchasing a container of said ingredient. I try (as hard as I can) to use up the “unused” portions of ingredients from recipes so that none will go to waste. When I can save and use the rest of something, I will list only the cost of the amount used in the recipe because I will most likely use the rest in another recipe and account for the remaining cost there. If the rest can not be saved, I will just list the price of the entire container. This recipe was a good example of that. I bought a can of tomato paste (of which I only used 2 tsp of) and a can of chicken broth (which I only used 1 cup of). Because I barely used any of the tomato paste in the can at all, I decided to freeze the rest. Tomato paste will freeze great so long as it is wrapped tightly. When I freeze something, I make sure to label and date it. I regularly peruse my refrigerator and freezer looking for items that need to be used up before they go to waste.

tomato paste

The chicken stock could either be used to help mash the potatoes or frozen in ice cube trays to use later (once frozen, transfer them to a freezer bag). Unfortunately, I didn’t think about the mashed potato idea until it was too late and I didn’t want to freeze just one cup of stock so I let the rest of the can go to wast :( Therefor, I just listed the price of the entire can in the cost breakdown.

There are a million and two variations on Shepherd’s Pie. What is your favorite? I’m interested in trying more!

To our health!

Beth M.

Owner of
Budget Bytes

Truffles mmmmm….

Every year in our neighborhood families get together and create a Halloween celebration without the added corn syrup, hydrogenated oils and FD&C reds, blues, etc. We make home made treats or crafts and our kids go from house to house gathering their treats. This year I had a request for these chocolate truffles. You can make them in a food processor or a high speed blender. They are easy, I promise! I added cacao/cocoa powder to make chocolate truffles but you could omit the chocolate, add more coconut, dried fruit, nuts, cinnamon, anything you might like. Its hard to mess it up with this base of ingredients here. Enjoy!
P.S. I notice a number of my posts are on chocolate (must be getting towards the holiday season). Don’t get me wrong, I love it and there are numerous health benefits. I do however limit my consumption of it and try not to feast on it everyday!

Raw Truffles

1/4 cup coconut butter softened (I put mine in my dehydrator at 115 for 30 minutes or so, you could do it on the stove or rest the jar in a bowl of hot water)
1/2 cup agave or to taste
2-3 tsp maple sugar
1/4 tsp cinnamon
1 vanilla bean seeded
pinch of sea salt

Combine all ingredients in a vitamix, blendtec, or food processor. Once combined and as smooth as you can get it transfer to a bowl and add:
1 cup of cocoa/cacao powder
and/or
Any chopped dried fruits, nuts, spices you might like.
Place bowl in refrigerator for about 30 minutes until the mixture has set and can be easily formed in to balls. Using a 1/2 teaspoon measure out and roll into small truffles. I like to roll mine in extra cocoa/cacao powder or coconut. Yum.

Easy Raw Chocolate Torte

This is an all time favorite with my family and friends. It is very easy to make, kids love it and its a great dessert to wow people with that aren’t familiar with raw food! Any nuts can be used for the crust. I prefer to use pecans. Be careful not to over process the crust as the nuts will release oils and it will become too greasy. Enjoy this torte topped with fresh fruit (strawberries or raspberries) or sprinkle shredded coconut on top. Keep it refrigerated until serving so that it is nice and chilled. If left out at room temperature for too long it will soften (still yummy but not as much like a pie, more like a pudding). Enjoy!

Crust:
2 cups pecans
½-1 1 cup pitted medjool dates (or enough so that when you squeeze the crust it holds together)
1 teaspoon coconut oil
Pinch of sea salt

Pulse nuts in food processor until slightly crumbled. Add dates and pulse a few more times. Add coconut oil and sea salt. Pulse until uniform and crust holds together when you squeeze it between your fingers. Press into bottom of classic 10 inch tart pan.

Filling:
2 cups cashews (not soaked)
¾-1 cup cacao powder
1 ½ cups water
½ cup coconut oil
¼ cup agave (or to taste if you like it sweeter, less for more bitter)
½ vanilla bean seeded
Pinch of sea salt

Combine all ingredients in blender and blend until smooth. Pour over crust and refrigerate until firm (1 hour in refrigerator, ½ hour in freezer)

Healthy Breakfast Anyone?

I like to have a heavy breakfast. I mean, when I am done with breakfast I like to feel full.

One strategy I’ve learned is to begin the day with some fairly simple carbohydrates like fructose that kick-start your metabolism after several hours of general lethargy. I usually have a couple of prunes as soon as I wake up while I make my first cup of morning coffee.

For breakfast, I try to work in a lot of fiber since the type of food we eat in the West for breakfast lends itself well to fiber loading. I also try to ensure I get a high quality protein as well which for me usually means some fat free dairy–either fat free cottage cheese, which has an extremely high protein to calorie ratio, or yogurt which is higher on the carbohydrates. I usually include an some additional less complex sugars in the form of fresh and frozen fruit as well. Through the rest of the day, I usually don’t consume much other simpler sugars, including fruit.

This recipe is as simple as could be, and it makes for a wonderfully delicious breakfast.

Fruit Oatmeal

1/2 Cup Strawberries or 1/4 Cup Blueberries, Frozen (fresh are okay, too, but frozen are less expensive, cook down easier and keep longer!)
3/4 Cup Whole Old Fashion Oats (slightly over one normal serving)
1/2 Cup Water
1 Teaspoon Honey or Sorghum Molasses

The fruit will give up enough enough liquid to properly cook the oats. First, add the fruit and water to a small pot, bring to a boil, add the oats, and reduce heat. Stir occasionally to keep from sticking . . . it should cook in about five minutes, but you want it to be pretty thick by the time you are done but a little standing liquid is okay. Let cool for about 3-5 minutes while still on the (off) burner and it will continue to adsorb moisture. If you have a hard time getting you kids to have a healthier breakfast–look no further!