Creamy Potato-Cauliflower Soup

Creamy Potato-Cauliflower Soup
From Diabetic Cooking

1 lb frozen cauliflower florets, thawed
1/4 c water
2 c fat-free (skim) milk
2 c mashed potatoes
4-5 medium green onions, finely chopped
1/2 tsp minced garlic
2 tb diet margarine
3/4 tsp salt (optional)
1/2 ts black pepper
3/4 c fat-free sour cream
6 TB (1 1/2 oz) shredded, reduced-fat sharp cheddar cheese

Bring cauliflower and water to boil in large saucepan over high heat.  Reduce heat. Cover. Simmer 12 - 14 minutes or until tender.  Transfer cauliflower, any remaining water and 1 c milk to blender.  Cover.  Holding lid securely, process until pureed.  Return cauliflower mixture to saucepan.  Add potatoes, all but 1/3 c green onions, garlic and remaining 1 c milk.  Stir until blended.  Cook on medium-low heat 10 minutes.  Add margarine, salt and pepper.  Stir until margarine is melted.  Garnish with equal amounts sour cream, cheese, and remaining green onions.

Makes 6 (1 cup) servings (1 c soup, 2 TB sour cream, 1 TB cheese, and about 1 TB green onions)
Dietary Exchanges: 2 starch, 1 fat.

Calories 179 (21% cal from fat); Total fat 4g; Sat Fat 1g; Protein 10g; Carb 27g; Cholesterol 12mg; Dietary Fiber 4g; Sodium 271mg

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Crockpot Tater-Tot Casserole

Tater-Tot Casserole
From 101 Things to do with a slow cooker

1 bag (32 oz) frozen tater tots
1 c (8 oz) chicken, drained*
1/2 tsp salt
1/4 tsp pepper
1 c (14 1/2 oz) green beans, drained
1 can (10 3/4 oz) cream of mushroom soup, condensed
1 tb dried onion
1/2 c milk
1/2 c cheddar cheese, grated

Pour bag of frozen tater tots on bottom of greased 4 1/2 to 6 quart slow cooker.  In separate bowl, combine remaining ingredients except cheese.  Pour over potatoes.  Cover and cook on high heat 3 hours or on low heat 4 1/2-5 hours.  Half an hour before serving, sprinkle cheese over the top.  Makes 4-6 servings.

Serve with apple slices and grapes.

*Tuna may be substituted

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Mexican Chicken Dip

Mexican Chicken Dip
From The Gaines Gang


1 can black beans, drained
1 large can chunk white chicken, drained
1 large bag shredded cheese {about 4 cups}
1 16oz jar On the Border Salsa
1 box frozen spinach, thawed and drained


Dump everything into crock pot and heat on high until cheese melts, stirring occasionally. Serve with tortilla chips!

Garlic Chicken Puffs

From TidyMom

Image from TidyMom

yields 32 puffs (I made a double batch)4 ounces cream cheese1 tsp garlic powder
1/2 cup cooked shredded chicken*2 cans refrigerator crescent rolls
Mix cream cheese, garlic and chicken until well blended.

Unroll crescent rolls and cut each triangle into 2 triangles (when you unroll the crescent rolls, 2 triangles are attached making a big square, I just cut from there following the perforation for one cut and made another cut from the other corners = giving you 4 little triangles)

Place 1 tsp of chicken mixture on the center of each triangle and fold the corners in over the creamy mixture.

Place on cookie sheet and bake at 375 for 12-14 mins.

I used 2 cookie sheets at a time, and had to bake 3 batches to get all of mine baked (so allow for that time if you’re making a lot)

Also, mine were ready in about 11 mins, so watch for how your oven cooks.

*For cooked chicken, I buy those big bags of frozen chicken tenderloins, I just threw 6 of them on a cookie sheet and baked for about 25 mins.

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Buffalo Chicken Dip

Buffalo Chicken Dip
From TidyMom

3-4 cooked chicken breasts, shredded
8oz. Ranch dressing
2 -8 oz Cream Cheese, Softened
8 oz. Hot Sauce, or Wing Sauce
2 Cups Shredded Cheddar Cheese (save some to sprinkle on top)

1.Cook and shred chicken (I throw my chicken breast on a pan and bake in the oven for about 30-40 mins on 350)
2. Mix ranch dressing, cream cheese ,sauce and 1 cup of cheddar cheese until well blended.
3. Add chicken and mix by hand.
4. Place in 8×8 square pan.
5. Sprinkle remaining cup of cheddar cheese on top.
6. Bake at 350 for 30 mins.

Serve with tortilla chips!

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Roasted Chicken

Roasted Chicken
From Quit Eating Out

1 (5 to 6 pound) roasting chicken
Kosher salt
Freshly ground black pepper
1 large bunch fresh thyme, plus 20 sprigs
1 lemon, halved
1 head garlic, cut in half crosswise
2 tablespoons (1/4 stick) butter, melted
1 large yellow onion, thickly sliced
4 carrots cut into 2-inch chunks
1 bulb of fennel, tops removed, and cut into wedges
Olive oil

Preheat the oven to 425 degrees F. Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pin feathers and pat the outside dry.  Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, both halves of lemon, and all the garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the onions, carrots, and fennel in a roasting pan. Toss with salt, pepper, 20 sprigs of thyme, and olive oil. Spread around the bottom of the roasting pan and place the chicken on top. Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables.


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Peppermint Bark

For today's post, I have two versions of the same recipe. I use a mixture of the two methods.
Christmas Tree Peppermint Bark 
From TidyMom

Image from TidyMom

Ingredients:

• Cookie Cutters
• Decorator Bag 
• Chocolate
• Crushed Candy Cane
• Parchment or Waxed paper lined sheet pan
• Clear Plastic Bags , Ribbon and tags

Directions:

• Place the cookie cutters in refrigerator until ready to fill.
• Line your baking sheet with parchment or waxed paper.
• Place Ghirardelli Chocolate pieces in decorator bag (filling about 1/2 way), twist top of bag, place in microwave on 50% power for 30 seconds.  Remove bag and “knead” chocolate.  Place bag back in microwave and repeat until chocolate is melted.
• Remove cookie cutters from refrigerator and place on lined baking sheet.
• Snip the tip off the end of the decorator bag
• Use the chocolate filled bag to pipe the chocolate into the cookie cutters (*you may need to hold onto the cookie cutter while you do this).  Be sure to get into all of the corners.
• Place pan of chocolate filled cookie cutters into freezer for about 10 mins. for chocolate to “set”.
• Place Wilton Candy Cane Burst Melts into decorator bag, and repeat as you did for chocolate.
• Remove pan from freezer, snip the tip of the decorator bag and pipe the Candy Cane Burst Melts on top of the Ghirardelli chocolate.
• Sprinkle with Crushed Candy Cane pieces.
• Place in freezer for about 10 mins. to set.
• Once the chocolate has hardened, remove from the cookie cutters by gently pressing with your thumbs.
• Wrap a few pieces of bark in a clear cellophane bag  tie with ribbon, attach clean cookie cutter and a cute tag!
• If you’re using a decorative box or tin, put a piece of wax paper in that covers the bottom and sticks over the sides. Once you’ve filled the container, flip the wax paper over the top and cover. If you’re using a plate, or cute dish, like I found at Michaels, arrange the bark and cover with plastic wrap.
• Will keep in fridge for 5-6 weeks.

Peppermint BarkFrom Bon Appétit

Ingredients
17 ounces good-quality white chocolate (such as Lindt or Baker's), finely chopped
30 red-and-white-striped hard peppermint candies, coarsely crushed (about 6 ounces)
7 ounces bittersweet (not unsweetened) or semisweet chocolate, chopped
6 tablespoons whipping cream
3/4 teaspoon peppermint extract
Directions

1. Turn large baking sheet bottom side up. Cover securely with foil. Mark 12-x-9-inch rectangle on foil.
2. Stir white chocolate in metal bowl set over saucepan of barely simmering water (do not allow bottom of bowl to touch water) until chocolate is melted and smooth and candy thermometer registers 110°F. (chocolate will feel warm to touch). Remove from over water.
3. Pour 2/3 cup melted white chocolate onto rectangle on foil. Using icing spatula, spread chocolate to fill rectangle. Sprinkle with 1/4 cup crushed peppermints. Chill until set, about 15 minutes.
4. Stir bittersweet chocolate, cream and peppermint extract in heavy medium saucepan over medium-low heat until just melted and smooth. Cool to barely lukewarm, about 5 minutes.
5. Pour bittersweet chocolate mixture in long lines over white chocolate rectangle. Using icing spatula, spread bittersweet chocolate in even layer. Refrigerate until very cold and firm, about 25 minutes.
6. Rewarm remaining white chocolate in bowl set over barely simmering water to 110°F.
7. Working quickly, pour white chocolate over firm bittersweet chocolate layer; spread to cover. Immediately sprinkle with remaining crushed peppermints. Chill just until firm, about 20 minutes.
8. Lift foil with bark onto work surface; trim edges.
9. Cut bark crosswise into 2-inch-wide strips. Using metal spatula, slide bark off foil and onto work surface. Cut each strip crosswise into 3 sections and each section diagonally into 2 triangles.

Makes 36 pieces of bark.
Make ahead: Can be made 2 weeks ahead. Chill in airtight container. Let stand 15 minutes at room temperature before serving. 

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Glazed Ham

Glazed Holiday Ham
From Diabetic Cooking

1 (6-7 lb) 30% less-sodium smoked, fully cooked, bone-in spiral-cut ham half
1/2 c cranberry chutney or raspberry or apricot preserves
2 TB horseradish mustard or Dijon-style mustard

Preheat oven to 350°F. Place ham on rack of broiler pan.  Cover with foil.  Bake 1 1/2 to 2 hours or until internal temperature reaches 120°F.  Combine chutney and mustard in small bowl.  Mix well. Remove ham from oven. Discard foil.  Spread chutney mixture evenly over surface of ham.  Return to oven.  Bake uncovered 30 minutes or until internal temperature reaches 140°F. Let stand 5 minutes before slicing.
Makes 24 (3 ounce) servings

Note: leftovers keep up to 1 week in the refrigerator.
Dietary Exchanges: 3 meat.
Calories 200 (42% cal from fat); Total fat 9g; Sat Fat 3g; Protein 25g; Carb 3g; Cholesterol 65mg; dietary Fiber 0g; Sodium 1,103mg

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Spiced Tea Mix

Spiced Tea Mix
From Recipes from Heart - Tricia Armstrong

1/2 c instant tea
1/2 c sugar
6 oz instant lemonade
1 (18 oz) jar instant tangerine drink mix (tang)
1 tsp cinnamon
1 tsp ground cloves
1 small box cherry jell-o

Mix all ingredients together in a covered container.  To serve, add two teaspoons of mixture to a cup of hot or boiling water.  You may want to put some of the mix in a small jar (baby food) and top with fabric and ribbon for gifts.

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December Calendar Printable from TomKatStudio

I found this super cute December Calendar on one of my favorite blogs/daily reads. I thought you would love it too.
SNEAK PEEK: Go here to download it! Isn't it cute? Be sure to check out Kim's other lovely stuff here at her Etsy shop and be sure to check out her blog here!

BBQ Lil Smokies

This is for all your upcoming holiday potlucks!

Grape Jelly and Chili Sauce Little Smokies

From A Year of Crockpotting

The Ingredients

serves 8

1 pound Little Smokies sausage

1 (12-ounce) bottle chili sauce (housed by the ketchup)

1 (18-ounce) jar grape jelly

The Directions.

Use a 4-quart slow cooker. Put the smokies into the slow cooker, and pour in the sauces. Stir to combine. Cover and cook on low for 4 hours, or high for 2 or until the smokies are heated through. Serve out of the crock with toothpicks.

Big Barbecue Little Smokies

From A Year of Crockpotting

The Ingredients

serves 8

1 pound Little Smokies sausage

1/2 cup ketchup

1/2 cup brown sugar

1 teaspoon gluten free Worcestershire sauce

1/2 cup barbecue sauce (check for gluten!)

The Directions.

Use a 4-quart slow cooker. Dump it all in! Stir well and cook on low for 4 hours, or high for about 2. Make sure the smokies are hot throughout and serve out of the crock with toothpicks.

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Wassail

Holiday Wassail
From 101 Things to do with a slow cooker

3 sticks cinnamon (3-inch pieces)
2 tsp ground cloves
8 c water
3/4 c frozen cranberry juice - cocktail concentrate
3/4 c frozen raspberry juice concentrate
3/4 c frozen apple juice concentrate
1/2 c sugar
1/3 c lemon juice
orange slices, optional

In a 3 1/2 to 5 quart slow cooker, combine all ingredients except orange slices.  Cover and cook on high heat for 2-3 hours or on low heat for 5-6 hours.  Float orange slices in slow cooker during the last hour of cooking.  Makes 12-15 servings.

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Latte

Skinny Pumpkin Spiced Latte
Gina's Skinny Recipes 
Servings: 2 • Serving Size: 1 latte • Weight Watcher Points: 2 pts
Calories: 115.6 • Fat: 0.4 g • Protein: 6.6 g • Carb: 20.8 g • Fiber: 0.7 g    

Adapted from The Kitchn   

• 1 1/2 cups fat free milk
• 2 tbsp pumpkin butter
• 2 tsp vanilla extract
• 1/2 tsp pumpkin pie spice
• 2 tsp sugar or sugar substitute (to taste) 
• 1/4 cup of espresso (or 1/2 cup strong brewed coffee works)
• fat free whipped topping
• pumpkin pie spice for topping

In a small pan combine milk, pumpkin butter and sugar and cook on medium heat, stirring, until boiling. Remove from heat, stir in vanilla. Using an immersion blender,blend until smooth (or whisk well with a wire whisk) Pour into two mugs, add the hot espresso and top with fat free whipped cream and a dash of pumpkin pie spice on top.

Pumpkin Spice Latte RecipeFrom Snack Girl

4 ounces coffee or espresso
1/2 cup skim or nonfat milk
2 teaspoons sugar
1/4 teaspoon pumpkin pie spice (plus extra to dust on top)

Brew coffee and heat milk until hot in microwave. Foam milk with Aerolatte or other milk frother. Mix sugar and pumpkin pie spice in coffee and pour milk on top. Enjoy!

77 calories, 0.2g fat, 14.8 g carbohydrates, 4.3 g protein

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Pumpkin Butter

Pumpkin Butter
Gina's Skinny Recipes 
Servings: 14 • Serving Size: 1/4 cup • Points: 1.5 pts
Calories: 88.2 • Fat: 0.3 g • Protein: 1.0 g • Carb: 27.3 g • Fiber: 2.5 g   

• 3 1/2 cups pumpkin puree, or 1 (29 ounce) can (not pumpkin pie filling)
• 2 tsp vanilla extract
• 3/4 cup apple cider or juice
• 1 cup packed brown sugar
• 2-3 cinnamon sticks
• 1-2 tsp pumpkin pie spice (to taste)

Combine pureed pumpkin, vanilla, apple juice, spices, cinnamon sticks and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 - 40 minutes or until thickened. Stir frequently. Adjust spices to your taste. 

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Pumpkin Pie Smoothie

Pumpkin Pie Smoothie
From WW Chick
1 Weight Watchers French Vanilla Smoothie mix packet
8 oz of fat-free milk
1/4 (of a 15 oz) can of pure pumpkin
8-10 ice cubes
Pumpkin pie seasoning to suit your taste

Pour into blender, mix well & enjoy. Pumpkin is a great antioxidant!

Makes 1 serving
3 Points

(Weight Watchers smoothies are sold in meeting rooms across the nation, and are on sale right now for just $5.00 per box!!! Stock up for the holiday season.)

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Thanksgiving Menu and Printables

Need a little help with your Thanksgiving Dinner?  I've combined several recipes that are featured here on TasteZone to create a meal that is a sure winner!

 Crockpot Turkey Breast 

 Steamed Green Beans with slivered almonds 

 Lightened Up Mashed Potatoes 

 Fresh Cranberry Relish 

 Pumpkin Cheesecake  

Along with this menu, I've created some printables to help spruce up your holiday dinner table. :) Enjoy.

The Printable set includes:

• Printed Menu (following the menu above)
• Blank menu (for your own customization)
• Blank Napkin ring (that can be customized with guest names to serve as a place card) 
• A set of place cards for food service or guest seating
• A round blank card for wine glasses or straws 
• An activity placemat

You can print these items here.

Pumpkin Cheesecake

Pumpkin Cheesecake

From First Place 4 Health

Number of Servings: 8

Ingredients

• 3-3x6" graham cracker rectangles
• 2 8-ounce packages fat-free cream cheese
• 1 cup canned pumpkin
• 1/3 cup dry non-fat milk
• 1 4-ounce can evaporated skim milk
• 2 teaspoons pumpkin pie spice
• 1 small sugar-free vanilla instant pudding, dry
• 4 ounces Cool Whip Lite (thawed)

Instructions

Layer graham cracker rectangles in a 9x9 baking dish. Cream together cream cheese, pumpkin, dry milk, canned milk, pumpkin pie spice and vanilla. Add the sugar-free pudding and mix thoroughly. Blend in Cool Whip Lite. Spread mixture evenly over graham crackers. Refrigerate for several hours before serving.

Nutrition Information

110 Calories; 5g Fat (39.8% calories from fat); 5g Protein; 12g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 160mg Sodium.

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Sweet Potato Fries

SWEET and SLIGHTLY SPICY BAKED SWEET POTATO FRIESFrom Nancy Creative

• 2 large sweet potatoes, peeled and cut into chunks, wedges or chunky “French Fry” slices
• 1 1/2  Tablespoons canola oil or olive oil
• 1/2 teaspoon cumin
• 1/2 teaspoon salt
• 1/8 teaspoon cayenne pepper or 1/4 teaspoon chili powder
• 2 Tablespoons honey or pure maple syrup, divided

Preheat oven to 400 degrees. Peel and cut up potatoes. In a plastic ziploc bag, combine the cut sweet potatoes, oil, cumin, salt, and cayenne pepper or chili powder. Seal the bag and shake until the potatoes are evenly coated with the oil and spices. Then add 1 Tablespoon honey or maple syrup to the bag and coat potatoes evenly. Spread the  potatoes out in a single layer on a large baking or cookie sheet (if you want easy clean-up, line your baking sheet with aluminum foil or parchment paper).  Bake on the middle shelf of your oven for 30 minutes or until the potato edges are crisp and potatoes are cooked through (halfway through baking time, turn the fries over using a large spoon so the potatoes will bake more evenly). When potatoes are done, while still warm, coat the potatoes evenly with an additional 1 Tablespoon honey or maple syrup (you can place the potatoes in a bowl and toss them with a large spoon to do this). Then serve immediately.

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Fresh Cranberry Relish

Fresh Cranberry Relish
1 (12 oz) bag fresh or frozen cranberries
2 (8oz) can pineapple chunks, in juice, drained, reserving 2 tb juice
2 TB powdered sugar substitute, or more to taste
1/8 tsp ground cloves
1 tsp vanilla (optional)

Place half of cranberries and half of pineapple in bowl of food processor.  Coarsley chop fruit.  Transfer mixture to large bowl.  Repeat with remaining cranberries and pineapple.  Stir sugar substitute, reserved juice, cloves and vanilla, if desired, into fruit mixture.  Mix well.  Serve immediately, or cover and chill up to 24 hours before serving.

Makes 16 (1/4 c) servings
Dietary exchanges: 1 fruit
Calories 43(2% cal from fat); Total fat <1g; Sat Fat 0g; Protein <1g; Carb 12g; Cholesterol 0mg; Dietary Fiber 2g; Sodium 1mg

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Holiday Edition Posts

From now until Christmas I will be posting special holiday recipes.  I hope you enjoy!

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Steamed Green Beans with Almond Slivers

Steamed Green Beans with Almond Slivers

1 bag of green giant steamables green beans
1 1/2 TB roasted almond slivers

Steam veggies according to directions. Empty into serving bowl, sprinkle with almond slivers and serve.


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My Favorite Sandwich

My Favorite Sandwich
From Quit Eating Out


Hawaiian Bread
Pesto
Provolone Cheese
Your Fave Turkey and Ham 

Preheat oven to 450*.  Slice a Hawaiian Bread loaf in half horizantally.  Liberally spread Pesto over both sides of bread.  On the bottom arrange turkey and ham.  Cover with six slices of Provolone.  Place top of bread back on sandwich.  Tightly wrap the sandwich in aluminum foil.  Place directly in oven on rack.  Cooking time will vary.  For the center of sandwich to be warm with melted cheese, allow 20-25 minutes.

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Oatmeal

It is getting cold in my neck of the woods, and oatmeal is one of my fav breakfast staples, so I thought I'd do a little looking for some fun recipes.  Here are a few recipes I found online.

Almond Joy Oatmeal From Undressed Skeleton191 Calories, 7g Fat, 23g Carbs, 6g Protein, 5g Fiber

Ingredients:

• 10 Milk Chocolate Baking Chips
• 1 Cup Almond Milk Unsweetened
• 1 Packet Instant Oatmeal
• 1 Tbsp Sweetened Shredded Coconut
• 1 Tbsp Chopped Almonds
• 1 Packet Truvia

Directions

1. Prepare Oatmeal as Directed With 1 Cup Almond Milk
2. Stir Almonds and Truvia In Oatmeal
3. Top Oatmeal With Baking Chips and Coconut
4. Mix Together

Crock-Pot Cinna-Apples 'n Oats
From HungryGirlPER SERVING (1 heaping cup): 249 calories, 4.5g fat, 320mg sodium, 52g carbs, 7.5g fiber, 26g sugars, 4.5g protein -- PointsPlus® value 7*

This sweet 'n satisfying dish is like the love child of gooey cinnamon apples and brown sugar oatmeal. It's perfect for breakfast, dessert, or snack time. Yay!!!

Ingredients:
8 cups chopped Fuji apples (about 6 apples)
2 tbsp. brown sugar (not packed), divided
1 1/2 tsp. cinnamon, divided
1 1/2 cups old-fashioned oats
1 cup light vanilla soymilk
1/3 cup sugar-free pancake syrup
1/2 tsp. salt
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)

Directions:
In a large bowl, mix apples with 1 tbsp. brown sugar and 1/2 tsp. cinnamon. Stir to coat apples well. Transfer to the crock pot.

In the empty bowl, combine oats, soymilk, 1 tbsp. brown sugar, 1 tsp. cinnamon, syrup, and salt. (All remaining ingredients except butter.) Add 1 cup water and mix well.

Add oat mixture to the crock pot, and gently stir. Cover and cook on high for 3 hours or on low for 7 hours.

Add butter and mix well. (Do NOT forget this step. Stick a Post-it to your timer if you have to!) Serve and enjoy!

MAKES 5 SERVINGS






Crockpot (overnight) Oatmeal

• 1 cup Steel Cut (Irish) Oats (160g)
• 4 and 1/2 cups of water
• pinch of salt

Mix ingredients - cook on low for 8 hours (overnight).  Remove lid, turn off heat and let sit for 20 minutes.  Serve topped with your favorite toppings.

Overnight Oatmeal Recipe

From SnackGirl

(serves 4)
2 cups old fashioned rolled oats
4 3/4 cups water

or
(serves 2)
1 cup steel cut oats
4 cups water

Mix oats and water in slow cooker and set for 8-9 hours. Amounts can be doubled or halved depending on the size of your cooker. These recipes will work in a 1 1/2 - 2 1/2 quart capacity slow cooker.

Weight Watchers' Applesauce-Cranberry Oatmeal

3 tablespoons oatmeal, uncooked
1 tablespoon dried cranberries
1/2 cup unsweetened applesauce
1/2 cup water
1/8 teaspoon ground cinnamon


Directions:
Prep Time: 2 mins Total Time: 4 mins
Mix all ingredients together. Microwave for 1-2 minutes.


OATMEAL EXPRESSO

From Kitchen Parade

Hands-on time: 5 minutes

Time to table: 5 minutes
Serves 3

• 3/4 cup old-fashioned oats (Jennette uses quick oats)
• 2 teaspoons instant coffee
• 3 teaspoons Splenda
• 1/4 cup skim milk
• 1/2 cup water

Combine oats, instant coffee and Splenda. Stir in the skim milk and water. Microwave the mixture for one minute and 45 seconds.

NUTRITION ESTIMATE Per serving: 87Cal; 2g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 13mg Sodium; 16g Carb; 2g Fiber; 1g Sugar; 3g Protein; Weight Watchers 1 point

CHOCOLATE-CINNAMON SUGAR OATMEAL TOPPING

From Kitchen Parade

Hands-on time: 5 minutes
Time to table: 5 minutes
Makes 6 tablespoons

• 1/3 cup sugar
• 1 tablespoon cocoa powder
• 1 teaspoon cinnamon

Mix all ingredients and place in a sprinkle jar.

NUTRITION ESTIMATE Per teaspoon: 15Cal; 0g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 0mg Sodium; 4g Carb; 0g Fiber; 4g Sugar; 0g Protein; Weight Watchers 0 points

Harvest Apple Oatmeal
From Diabetic Cooking


1 c unsweetened apple juice
1 c water
1 medium apple, cored and chopped
1 c uncooked old-fashioned oats
1/4 c raisins
1/8 tsp salt
1/4 tsp ground cinnamon
apple slices (optional)


Combine juice, water and chopped apple in 2 quart microwavable bowl.  Microwave on HIGH 3 minutes, stirring halfway through cooking time.  Add oats, raisins, salt and cinnamon; stir until well blended. Microwave on MEDIUM 4 to 5 minutes or until thick; stir before serving.  Garnish with apple slices, if desired. Makes 2 servings.


Conventional Directions: To prepare on the stove, bring apple juice, water and chopped apple to a boil in medium saucepan over medium-high heat.  Stir in oats, raisins, salt and cinnamon until well blended. Cook, uncovered over medium heat 5 to 6 minutes or until thick, stirring occasionally.
Dietary exchange: 2 1/2 starch, 2 fruit
Cal 301 (9% of calories from fat), Total Fat 3 g, Sat Fat <1g, Protein 6g, Carb 67g, Cholesterol 0mg, Dietary Fiber 7g, Sodium 154mg


Cranberry Maple Oatmeal
From The Lean Green Mommy Machine


4 cups water
2 cups quick cooking oats
1/4 tsp. salt
1/2 cup dried cranberries
1 Tbl. butter
1/2 tsp. cinnamon (omit if you don't like cinnamon)
1/2 cup maple syrup
milk for consistency/quick cool down

Directions:
1. Boil water and salt in a medium-sized pot
2. Once it reaches a full boil, add oats and cranberries - turn off the heat and stir.
3. Once oats are stirred in, remove from burner and let stand for 5 min.
4. Stir in butter, cinnamon, and maple syrup.
5. Serve and top with more syrup (if desired - taste before doing this!).

Apple and Peanut Butter Oatmeal Recipe From SnackGirl

(serves 2)
1 cup water
1 cup apple juice
1 cup rolled oats
1 apple (cored and roughly chopped)
1 teaspoon peanut butter (optional)

Combine water, apple juice, rolled oats, and apple in a small saucepan and turn heat to hight. When the water boils, turn the heat to low and cook, stirring, until the water is just absorbed, about 5 minutes. Cover the pan and turn off the heat. Five minutes later, spoon into a bowl and add 1 teaspoon peanut butter and more sugar (brown sugar, honey, maple syrup) if desired.

265 calories, 4.3 g fat, 52.2 g carbohydrates, 6.3 g protein, 6.1 g fiber, 23 mg sodium

From Snack Girl:

Some tips:

• Get your hands on some rolled oats or steel cut oats from the bulk section of your supermarket. They are cheaper and more delicious than Quaker (trust me, I have tried them all).
• Use a small slow cooker (1.5 - 2.5 quart). I used my large one and it really made a mess to clean up. Picture crusty oatmeal glued to my cooker. The small ones are perfect for this task.
• Change what you mix in to your oatmeal. You can get bored with oatmeal if you eat the same thing every day. Add different things and look forward to the meal.

Sweet things to add to oatmeal:
maple syrup, brown sugar, honey
cinnamon, nutmeg, ground cloves
Raisins, dried apricots, dried cherries
Strawberries, Blueberries, Raspberries
Banana, Apples, Pear
frozen berries
apple butter

Savory things to add to oatmeal:
soy sauce and scallions
salsa
crumbled Hard Boiled Egg
peanut butter, almond butter, etc.
cooked vegetables from last night
grated cheese

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