Pumpkin Pie Oatmeal

I'm an early riser so when the sun first peeks over the horizon my eyelids fly open.  The first thing that touches my lips (besides those of my cherished wife) is an Iced Decaf Mocha Latte protein shake, but a couple hours later I like a substantial high protein breakfast, usually a couple eggs, some meat (bacon, ham, sausage, chicken, marinated pork, steak. etc...) and a slice of whole grain toast.  

But once in a while I veer off my oft-trodden path and experiment with oatmeal.  I've found this to be one of my favorite indulgences.  Particularly when Fall begins to remind us that Summer is only PART of our year.


Pumpkin Pie Oatmeal

serves 1

1 cup milk (of choice, or water)
1/2 cup regular rolled oats
1/4 cup pumpkin puree
1/4 tsp vanilla extract
1/2 tsp pumpkin pie spice
2 tsp Splenda Granular (or equivalent)
1/4 tsp molasses
pinch of salt


Bring milk (I use 1/2 cup almond milk and 1/2 cup water) to a boil, add oats, and reduce heat to medium. 
Wait two minutes, then stir in pumpkin puree.
Allow to reduce slightly
Add vanilla extract, pumpkin pie spice, Splenda, molasses, and a pinch of salt. Stir.

When you're pleased with the consistency of the oatmeal, transfer to a bowl. 
Add a splash of your milk of choice and any other additional toppings. I recommend chopped pistachios, pecans, walnuts or wheat germ.


Cook's Notes:
Add flax or chia seeds when you stir in the oatmeal.  I love the nutty flavor of flax in mine.
The molasses isn't necessary but it adds a "brown sugar" depth of flavor that leaves you with a "something's missing" if it's not there...
There's no reason you can't stir in a little Vanilla protein powder as well just before serving.

Boston Market Meatloaf

Meatloaf is, in my opinion, a genuine contender for the title of the national dish of the USA, and I think it's unfortunate that it is almost universally ignored by restaurants. Boston Market is one of the few chains that feature it as a standard menu item, and I'm glad that they do.  

This is my bariatric friendly riff that replicates their taste without the carbs and sugars.

1 1/2 lbs lean ground chuck
1 cup finely chopped onion
3/4 cup Quick Cooling Oats
1/2 cup drained diced canned tomatoes
1 egg

1 Tbsp Worchestershire Sauce

1 tsp garlic powder
3/4 cup tomato sauce
2 Tbs Splenda Granular (or equivalent)


Heat oven to 350 F

Combine the meat, onion, oats, tomatoes, egg and spices in a bowl and mix thoroughly. 
Form into a loaf shape on a large rimmed sheet pan.
Bake for 45 minutes. 
Remove from the oven and drain the grease. 
Mix together the tomato sauce and Splenda and pour over the meatloaf. 
Return to the oven and continue cooking until cooked through, about 30 more minutes.


Serves 6 to 8

Cook's Notes:  I love to replace the tomato sauce with a low sugar BBQ sauce for a little punch in flavor.

Sugar Free Frozen Yogurt Pudding Pops

Bill Cosby was right..  Pudding Pops are Mmm-mmm good! (or is that Campbell's soup?) At any rate...  These are light and fluffy and cold and a little bit tart and simple and YUMMY - perfect for the summer!

This is really as simple as making instant pudding, so you gotta give it a try.

1 1/4 cup cold milk (I prefer skim, but use what you like/have)
2/3 to 3/4 cup yogurt (Greek if you have it)
1 1.4 oz package of Sugar Free Jell-0 (or other brand) Instant Pudding Mix (any flavor)
1-2 packets of Splenda (optional)

In a large bowl whisk the yogurt into the milk until it is dissolved and smooth.

Add Splenda if your yogurt is too tart.

Whisk in Pudding Mix.

Whisk vigorously for about 2 minutes.

If you don't have Popsicle molds you can pour pudding into kitchen sized paper cups and insert Popsicle sticks in the center of each.

Freeze well.

To serve:

Quickly dip paper cup into hot water to release, then munch into ecstacy...  Mmmm Good..  Mmmm Good...

Summer Chocolate Milk

OK..  I've gone crazy...  Who would drink chocolate milk in the heat of the summer?  You will after you read this recipe - and you'll share it with your friends and neighbors!!

This is a simple chocolate milk reinterpreted in a decadent form of rich  chocolate ice that slowly melts into almond milk deliciously flavored with vanilla. 

Chocolate ice 

• 1 cup unsweetened Almond milk
• 1/4 cup water
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon Splenda (or more to taste)
• 1 tablespoon instant coffee (optional) 
• 3 oz dark chocolate (66% or higher)

Vanilla  Almond Milk

• 3 cups unsweetened almond milk
• 2/3 cup Splenda (or equivalent sweetener)
• 1 vanilla pod

For the Chocolate Ice (12-14 cubes) 

Finely chop the chocolate and place in a heat proof bowl. 

Pour the almond milk and water in a saucepan, add sweetener, cocoa and optional instant coffee and mix thoroughly to avoid lumps. Bring to a boil over medium heat.

Remove from heat and pour the milk mixture over the chocolate, let it melt 5 minutes then stir gently with a wooden spoon until smooth and creamy.

Cool and pour into an ice cube tray and freeze. 

For vanilla almond milk

Pour the almond milk into a large saucepan, add sweetener and stir to dissolve.

Slit the vanilla pod in the center, scrape the seeds and put them in the pan.

Bring to a boil over medium heat then remove from heat. 

Let cool.

Refrigerate several hours or preferably overnight.

Hint:  Pre-packaged Vanilla Almond milk works just fine if you don't want to make your own.

To Serve

Place the chocolate ice in glasses (depending on the size of the glasses 3-4 ice cubes) and pour in the ice cold vanilla almond milk.

Cook's Notes:  

I used almond milk because I like it.  There is no reason you couldn't substitute your favorite milk of choice.

I rubbed the rims of my glasses with an orange slice and dipped them in a tiny bit of Splenda.

Experiment with spices to enhance the chocolate taste: coffee, pepper, chili, cinnamon...  all with dramatic effect...

Enhance this even more by serving the drinks with whipped cream (or sugar free Cool Whip) and shaved chocolate curls.  Turn it into a gourmet dessert by mixing almond milk with No Sugar Added vanilla ice cream for a creamy milkshake.

For those of you so inclined, there is the option of a splash of Kahlua to make the ADULT version.

Of course, stirring in a little unflavored or vanilla protein powder is always a great excuse to have something tasty to drink!