Friday, February 27, 2015

Coffee Mug Quiche

Spray two mugs with non-stick spray

In first mug, add 1/4 cup wheat germ and just enough diet soda to moisten it. Microwave for 2 1/2 min.

In second mug, add one egg and beat it slightly. Add salt and pepper.  Add small amount of cheese or meat to make remainder of slotted protein. Add chopped veggies. Microwave 2 1/2 to 3 minutes

Thursday, February 26, 2015

Abstinent Oat Bran Pancakes (first 30 days + beyond) Updated

old, basic version

updated version

One of my go-to breakfast staples is Oat Bran Pancakes. I usually make it for two people, so you can adjust as needed. This is included on my other tumblr, dedicated to CEA-HOW recipes and abstinence from compulsive eating… enjoy!
Oat Bran Pancakes
1/4-1/2 cup Oat Bran as allotted by your plan (unprocessed, raw oat bran). 
6 T. water (optional or milk, subtract form your daily protein!)
1 Egg divided, add lemon juice and sweetener to the yolk, beat the egg white
1/4 to 1/8 t. Baking Soda (optional, I don't use it)
1/2-1 t. Grapeseed (Canola) oil
Stevia (or your sweetener of choice, optional)
Cinnamon (optional)
1/2-1 banana and/or 1/2-apple grated (optional)
(Overnight Method : Most grain-y foods in general, are easier to digest when they are soaked. So, I take the Oat Bran and mix it with 3 T. of water and I mix it well; leaving it to sit on my counter overnight in a glass bowl. Sometimes I add the cinnamon the night before, too.)

Separate the egg, add sweetener, lemon juice and spice to the yolk, beat the egg white and then fold into the yolk mixture.
Add oat bran into mixture, mix well.
Add baking soda (really not that necessary with the beaten egg white).
Take the oil and spread it on a large pan (non-stick if you have it, I use cast-iron so I spread the oil evenly as I can).
Heat the oil to medium-hot, hot enough that it sizzles when you splash a bit of water on it, but the oil should not be smoking!
You can either make two LARGE pancakes or about 4-6 smallish ones. 
Serves two (you can put these aside in the fridge or freezer for easy breakfasts!)
Optional: Mash or slice in half a banana or grated sauteed apples for a different flare (you have to take this from your servings of fruit though). 
After you reach maintenance you might top it with almonds or some other nuts; if you are a vegan on maintenance you may use Chia seeds to thicken it without eggs, or omit the banana and use soy-yogurt or something similar and Arrowroot starch (2 T. allowed each day). 

Sugar free syrup is an option, but I like the berry “faux” syrup concoction below because it doesn’t contain artificial sweeteners.  

Tip: pour the syrup on the plate first, and put the pancake on top!
One Serving (made as described, with with 1/2 tsp oil) 
1/2 protein  
1/4 oil
1 daily allotment of oat bran (within the first 30 days)

Wednesday, February 18, 2015

Pizza Omelet

1 egg (1/2 Protein)
2 Tbsp tomato paste
1 tsp oregano, 1/2 tsp pepper, 1 tsp onion flakes
1 oz mazarella cheese, (sliced or shredded) (1/2 Protein)
Non-Stick Spray

Beat egg. Add onion flakes and pepper. Pour into a smapll pan (pre-heated with non-stick spray). Cook for one minute and flip. Take sauce and smooth over the top. Lay cheese slices on the top and sprinkle with oregano. Cover the pan. Lower heat and cook until cheese melts.

 Serving Suggestion: "This would be good on top of Flour free toasted bread or an Ezekiel or corn tortilla. (in maintenance)." Source: Achieving Balance II Cookbook

Happy 2 Be Me

from the CEA HOW Achieving Balance cookbook
855 - Achieving Balance Cookbook

Monday, February 16, 2015

Sausage and Peppers Stuffed Spaghetti Squash


1 (4 pound) spaghetti squash
2 tablespoons olive oil
Kosher salt and pepper, to taste
1 pound Italian sausage (spicy or sweet), removed from casing
2 cups sliced bell pepper
1 cup diced onions
3 cloves garlic, minced
2 teaspoons Italian seasoning
1 (24 ounce) jar tomato/spaghetti sauce
1 cup shredded mozzarella cheese


Preheat oven to 350 degrees and line a rimmed baking sheet with a silpat or parchment paper.
Place whole spaghetti squash in the microwave for 5 minutes. This helps slightly soften the squash so it's easier to cut open.
Remove from the microwave and carefully cut in half, length wise. Scoop out the seeds and pulp from the middle.
Drizzle each half with 1 tablespoon olive oil and season liberally with kosher salt and pepper.
Roast for 1 hour or until the flesh of the squash will shred when scraped with a fork.
While the squash is cooking make the sauce that will stuffed the squash.
In a large skillet set over medium high heat add sausage and break up while you stir. If the pan gets too dry simply drizzle in a little olive oil so the sausage does not stick to the bottom or burn.
Once the sausage is lightly browned add in peppers and onions. Continue cooking until the sausage is fully browned and the vegetables are soft.
Add in garlic and Italian spice. Cook until the garlic is fragrant, about 30 seconds.
Pour in tomato sauce and simmer while the squash cooks. You are looking for a little of the water in the sauce to simmer away leaving a nice thick sauce.
Once the squash is fully cooked remove from the oven and carefully scrape and fluff the flesh until fully shredded. Lightly press down into the squash half and fill each squash half with half the sausage/sauce mixture.
Top with cheese and place under the broiler for about 15 minutes to melt and brown the cheese.
Scoop out of the squash and serve. A 4 pound squash should give you enough for 4 servings, 2 servings per squash.

Broccoli Potato Kugel*

4 potatoes, shredded* replace with parsnips
4 carrots, shredded
2 lb. frozen chopped broccoli, thawed and drained
5 eggs
1/2 C. mayonnaise
2 T. onion flakes
1 T. salt

Beat eggs. Add mayonnaise, salt, and onion flakes. Add all vegetables to beaten egg mixture and pour into greased baking dish. Bake at 350*F uncovered for about 45 minutes.