Oatmeal is Healthy And Versatile

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As we wind down the days of nippy (and rainy) weather to enter the balmy sunny days of spring and summer, I find myself eating creamy oatmeal for dinner. I toss 1 cup of dry 1-minute oatmeal flakes and water into a bowl and microwave it for 2 minutes. After the microwave cooks the oatmeal, I add 5 to 6 tablespoons of dry powdered milk to the mixture. Sometimes I also sprinkle in Stevia or honey and cinnamon, but often I don't. It's my favorite way to eat oatmeal. The dried powdered milk adds creaminess and light sweetness. Usually, several hours later I'll snack on hummus and saltines, slices of extra sharp cheddar, fruit, baby-cut carrots, peanut butter on crackers, or Misu soup with mixed vegetables. It varies. 

Oddly enough, I don't eat oatmeal for breakfast, but occasionally as a quick dinner. Oatmeal with milk is an easy-peasy comfort food, relatively filling, and a good sometimes meal without much preparation or cleanup. It contains a decent amount of protein and lowers bad cholesterol in the body. My mother was told by her doctor to eat a bowl of oatmeal several times a week to lower her cholesterol, which she followed and after a time her doctor was able to wean her off of Lipitor, a necessary cholesterol-lowering drug. Oatmeal is a good fiber-rich food to work into a diet.

People make the mistake of buying single packages of instant oats when 1-minute or 5-minute oatmeal flakes quickly cook in a microwave just like the more expensive less healthy instant oatmeal. Knockoff brands from Amazon Walmart or supermarkets are great too and cheap. You can then add healthy ingredients like berries or nuts to it if you wish.

Another way I use oatmeal is in most recipes that call for breadcrumbs. Oatmeal comes in a big size while breadcrumbs come in much smaller quantities. I don't tend to stock breadcrumbs.

Next, I'll have to make this YouTube influencer's savory oatmeal dinner. With chopped vegetables, milk, eggs, water, and grated parmesan cheese, it looks easy and scrumptious!

BAKED OATS (makes 6 slices)

Ingredients:

2 cups rolled oats (180g) 1/4 cup ground oats, or oat flour (25g) 1 tsp baking powder 1 cup milk, dairy or non-dairy (240ml) 1 cup water (240ml) 2 eggs 1 tsp salt

1/4 tsp black pepper 1 tsp Italian seasoning 1/2 cup grated melting cheese - gouda or cheddar cheese (50g) 1/4 cup grated parmesan cheese (20g) 1 medium onion 2 cloves garlic 1 small zucchini (130g) 1/3 cup frozen peas (50g) 1/2 cup diced tomatoes (80g) NUTRITIONAL INFO (per slice): 223 calories, fat 7.9g, carb 27.3g, protein 11.4g Preparation: First, saute onions and garlic over medium heat for 3-4 minutes, then add sliced zucchini and frozen peas and cook for the next 3-4 minutes. Add rolled oats and toast for 5 minutes, to develop a lovely nutty flavor. While it's cooling down, prepare the wet mixture. In a bowl add, eggs, milk, water, salt, black pepper, Italian seasoning, grated gouda or cheddar cheese, and ground oats combined with baking powder, and mix it well. Now, add the vegetables and toasted oats and stir well together. Let it sit for 10 minutes. Grease your baking dish with some butter and pour the mixture in. Bake at 350F (180C) for 40 minutes. Let it cool for 10-15 minutes, then cut into 6 equal pieces and serve with spoonful of Greek yogurt and a drizzle of hot sauce.

Photo & recipe courtesy of How To Cook Smarter

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Do It Youself Meal Plans Are Cheaper

As we move into the Spring people think about dropping a few winter pounds, and I understand why some of them turn to meal programs like Jenny Craig or Nutrisystem. (The latter is the least expensive of the two.) There's no guesswork. Every bite you eat is packaged for you. The cooking and cleanup are light. It's convenient and nutritionally balanced, and if you follow it, you'll drop the weight. Years ago (around 2009), I tried Nutrisystem for 30 days. I wasn't hungry on the diet and remember dropping down to 118 pounds. As a younger woman, my loftier standard of my ''ideal weight'' was much lower. I was a size 6 - 8 for many years (without starving!). Today I'd love to step on the scale at the weight that I started with before dropping down to 118 pounds. THAT number + 20 pounds would be my ideal weight today!:)

At the same time, we also don't want to gain 10 additional pounds each and every year so our weight becomes unhealthy. Unfortunately, even without stringently high (or should I say low?) standards, you can't let yourself go! No, no, never, never, uh, uh, uh.

Today I'm going to discuss the well-known Nutrisystem meal plans. If you were to buy similar food independently and are disciplined not to cheat, but follow the plan, including its portion sizes, you could reduce the cost of the diet significantly. Moreover, I remember not liking all of the Nutrisystem meals, yet ate them because of the expense and my commitment to losing weight.

Breakfasts were a combination of protein shakes, dehydrated scrambled eggs (add water and microwave), protein muffins, and protein bars.

Here's what I think you could substitute:

* 1 dozen fresh eggs

* You're favorite high protein, low sugar meal bars - Clean and Pure Protein bars are examples. Look for at least 15 grams - 20 grams of protein with low sugar per bar.

* Protein shakes - Look for 25 grams - 30 grams per serving with low sugar and minerals. Consider buying protein powder (over liquid shakes) and adding it to skim milk for savings. Also try different brands like Premier Protein, Aldi or Trader Joe's house brands for greater savings.

Lunches consisted of canned soups and you could eat fruit or vegetable sticks that you furnish.

THE SAVVY SHOPPER has recipes for a variety of homemade soups, but this post is about convenience.

So you could buy the healthy choice varieties of any number of soups at your supermarket. Read the labels carefully focusing on low calories, salt, and at least 20 grams (30 grams if you can find it!) of protein. I will give Nutrisystem credit for sending chunky protein-rich soup, trickier to find with supermarket canned soup.

Dinners were frozen meals: meat (beef, chicken, or pork), carbohydrates (potatoes, rice, or pasta), and a vegetable, such as broccoli or peas and carrots).

Look for the many wholesome options of supermarket-carried frozen dinners. They'll likely cost less than what's on Amazon, but I'll link those for educational purposes. At the supermarket, most are half the price of a Nutrisystem frozen meal. I happen to like a brand called Healthy Choice, but there are other options also at the supermarket. Aim to find 17 grams - 30 grams per frozen dinner with 250 - 500 calories per serving. You may have to supplement some meals with a glass of milk to bump up the protein.

Snacks I liked the Nutrisystem protein chips and protein bars. The cookies and cake were good too. I was allowed 2 snacks per day. Protein chips are expensive everywhere. What's more, you don't get much in the costly bag. Consider skipping them as snacks for an ounce of cheddar (or your favorite cheese) on a saltine cracker to lower the price. Still, I'm not against expensive protein chips if they help on a diet. Spend the bucks as needed to succeed. 

I disliked Nutrisystem's dehydrated eggs. The pizza crust was as dry and flat as a cracker (which subsequently may have improved to taste like most frozen pizzas). Nutrisystem's vegetable patty on a bun was not good in taste or texture, and I thought their frozen pasta dinner entrèes were insufficient and expensive. I'll take a lean real hamburger over a Nutrisystem patty any day. It's easy to grill a raw beef burger on a stovetop. Add a slice of onion, tomato, and lettuce with ketchup, and thank me later.

Supermarkets offer all of the above meals for less than $5 - $10 each of the Nutrisystem entrèes. You'll spend far less money plus only have to eat the dishes you like!

When you buy Nutrisystem you still must buy extra fresh fruit and vegetables as they aren't packaged and mailed to you.

Nutrisystem is great at teaching people what they should eat in a day; selecting food with adequate protein, vitamins, minerals, and fiber; eating a variety of food; learning portion control; and eating when you're hungry. Also, you should and do consume 1/3 of your daily protein requirements with each meal.

Helpful tip: If you desire to follow the Nutrisystem/Jenny Craig diet on the cheap: Go to the supermarket and buy a full month's supply of alike meals + snacks to follow the plan faithfully. Do not stray from the plan. When you subscribe to the more pricey trademarks, the companies send you a box of food you eat for the month. This will put you in the same mindset for less.

Savings versus Convenience: Finally, if you don't mind paying 3+ times the money, you avoid the work of picking Nutrisystem meal equivalents at the supermarket. The food is shipped directly to your home. Nice! I enjoyed the convenience for a short time. But. After 30 days I decided I didn't need a meal plan, as I had good eating habits and didn't mind shopping or cooking. Sometimes cleaning up seems like a repetitive chore though.

Good luck! Losing weight is hard. The older you are, the tougher it is. Cutting calories is never fun. From time to time, we all go through it. "It's a marathon, not a sprint!"

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The Atlantic Diet Explained

Image: USA Today

Not all doctors are on board with the Mediterranean Diet, but they seem to approve of its cousin, The Atlantic Diet. 

Summed up from USA Today and the Today Show, the Atlantic Diet consists of eating:

• 
  Plenty of unprocessed fruits and vegetables
  
• Lean meat and fish - singling out beef, pork, and cod
• Eggs, milk, and cheese
• Called "Pulses" - beans, dried peas, lentils and chickpeas
• Olive oil and nuts - especially almonds, walnuts, chestnuts and hazelnuts
• Lots of bread, potatoes, rice and cereal
• Red or white wine in moderation

The Atlantic Diet focuses on eating fresh whole foods and is less restrictive than the Mediterranean Diet by allowing you to consume a generous amount of carbohydrates. On the Atlantic Diet, you can have starches 6 - 8 times a day. Still like its cousin, it lowers the risks of heart disease.

The Atlantic Diet seems balanced, doable, sensible, and delicious! No wonder doctors support following it.

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Turkey Pot Pies With Leftover Stuffing

Thanksgiving sides are delicious! They can include stuffing (called dressing when not stuffed in the bird), green beans, carrots, brussels sprouts, cauliflower, and potatoes, along with cranberry sauce. It's what we ate. Although we lacked a crowd dining with us, I wouldn't dream of omitting the Turkey stuffing. This year instead of toasting bread and making a pan of cornbread which would make more stuffing than we desire, I used a box of Stove Top Turkey flavored stuffing combined with a box of Stove Top Cornbread stuffing as a starter then added small amounts of grilled sausage, ham, onion, celery, mushrooms, walnuts, hot pepper flakes and dried sage to it. It came out homemade because all you get in a box of Stove Top are the croutons and seasonings. We still had plenty of stuffing! I know just what to do with our Thanksgiving leftovers:

Turkey Pot Pie - Inspired by the recipe off the back of the stuffing box which uses premade and frozen ingredients. We can use our homemade leftovers to make a different meal without really having to cook again!:

Ingredients - already cooked: 

2 cups of leftover stuffing - Mine has tons of onion, celery and sausage.

2 cups of turkey, diced (also works with chicken)

1 cup of cauliflower or broccoli, diced

1/2 cup of green beans, bitesize

1/2 cup of carrots, sliced

2 cups leftover gravy

Directions: 

Mix the vegetables and gravy in a baking dish. Top with the stuffing. Either reheat it in the oven or microwave. If reheating in the oven, brush the bottom of the dish with cooking spray or butter. Because your food is already cooked, it should only take about 15 minutes to reheat in the oven and less time to reheat in the microwave.

Eyeball the amounts of the ingredients. The above is a guide for making 4 servings. Use more gravy if needed, or other vegetable leftovers if you made them. {During the rest of the year, it works well with either leftover chicken or 3 cans of white chicken chunks, a box of stovetop stuffing, and a 14 oz bag of frozen mixed vegetables. If using boxed stuffing, grill and toss in some diced onions and celery.}

You can also prepare the dish for one. Measure out according to appetite and what fits into your bowl, then reheat the single portion in a microwave in about 3 minutes.        

Another leftover we had on Thanksgiving was a bit of an experiment. It's a cherry tart on a digestive biscuit and applesauce crust (as opposed to a gram cracker crust). It has a cinnamon, strudel topping with bourbon-soaked pecans, a few white chocolate chips, dark chocolate chips, and walnuts tossed on top for good measure. (No added sugar in the crust or crumb topping and just enough butter in the topping to get a crumb texture). The only reason I made it was to use a jar of cherries I've had in my pantry for 1 1/2 years. It had to go! I baked it in the oven for about 20 minutes. The tart was sweet from the cherries yet not too sweet to make you feel sick after eating it. Like a healthy cherry Pop Tart!

Do you have a favorite recipe for using your Thanksgiving leftovers?

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Macy's Black Friday Specials: 10 Awesome Gifts For $10 or Less

Bell de Mar Button Pearls

If you're a high earner it's fantastic to buy loved ones expensive gifts. How lovely for people who have the means to give generously to others. It's equally vital to remember that Christmas was once not the over-the-top commercial holiday it's become. At one time people were content to exchange inexpensive treats like fruit, chocolates, or homemade gifts. So if you're on a tight budget this year don't fret, it really is the thought based on what you can afford that counts. 

Since I promised to create gift guides this year from Macy's Early Access Black Friday Specials I'll select 10 Awesome Gifts for $10 or Less:

1) Bell de Mar Cultured Freshwater Button Pearl Earrings - A very decent size 8-9mm with sterling silver (a precious metal) posts and backs. However according to many reviewers, the backs are flimsy and loose, so plan to use alternate posts you already have in your jewelry box or enclose a few rubber backs in your gift box for your giftee, so when worn an earring won't fall out. Despite their ill-fitting backs, I still think the earrings are an amazing buy and I'd be lying if I say I don't want a pair of pink pearls for myself! I only own white pearls! The button-shaped pearls are available in ivory, pink, grey, and black. Sale price: $8.12.

2) Art+Sound True Wireless Earbuds - The earbuds have a "crystal clear" sound, a comfortable fit, and many positive reviews. Fabulous time to buy them! Sale price: $9.99

3) Art & Cook 2-Speed Immersion Blender - Often I wish I had an immersion blender so I could insert it into a pot on the stovetop instead of pouring soup into a blender to cream it. Less cleanup! At $9.99.

4) Thermal Shirts - for men or women - For layering. Winter is coming! Nice to have warmth without bulk! Sale price: $9.99

5) First Aid Ultra Repair Cream - 2 ounces - A stellar skincare brand in limited edition holiday scents with serious moisture to treat dry skin. Hand/body creams make fabulous emergency gifts if you need a hostess gift or for an extra visitor at your gathering. Sale price: $9 {In the past I've also fallen back on quality scented room candles as an emergency gift which Macy's is offering for $10. A Christmas ornament can be a winning hostess gift.}

 6) Thirstystone Printed Coaster Set - Every home dweller needs stylish coasters to protect their furniture from drips and rings from drinks. There is an assortment of brands, designs, and colors. The sale price for a set of 4: is $7.99.

7) Holiday Lane Shine Bright Collection - Ornaments start at $2.99. In the USA it's protocol for a boss to give employees holiday gifts, but employees aren't expected to reciprocate because bosses make higher salaries. It can be awkward giving a boss a gift, but you can play it safe with either a lovely ornament or homemade Christmas cookies and a festive card. This eliminates dilemmas like wondering how much to spend; is the gift too personal, or appropriate? {I once brought homemade Christmas cookies in a tin to the office that my managing editor at Time ate during Christmas week, until he said, "Oh, please don't bring any more cookies in, I can't gain more weight!" I've published my cookie recipes throughout the blog.}

8) A set of peppermint, cinnamon, and vanilla-flavored lip balm. $8.93.

9) Art & Cook Coffee and Spice Grinder - For the serious home cook or serious coffee drinker who likes to grind her/his own spices or beans. $9.99

10) R.H. Macy & Co. Chocolate Rum Cake - A premium blend of cocoa and dark rum with the flavor of butter syrup tossed in. Cheaper than a cup of coffee and a slice of gourmet cake at a cafe! 1 lb weight. Sale price: $9.99

Nobody should max out their credit cards for the holidays. Instead, give friends and family your time! With a little thought and the help of a Macy's Black Friday sale, you can find perfect gifts that are thoughtful and budget-friendly.🎄

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Creamy Pumpkin Soup

Photo: Cooking Classy

Pumpkin, pumpkin everywhere! In recent times fall is marked by the proliferation of pumpkin-flavored coffee, candy, and desserts. This weekend I'm jumping on the pumpkin bandwagon by making pumpkin soup. Savory and simple, I don't like mixing sweet and savory flavors in a dish, so no cinnamon or ginger in my soup. Here's the recipe:

Creamy Pumpkin Soup

Ingredients:

5 cups water

2 large chicken bouillon cubes
1 15-ounce can of pumpkin puree
1 medium onion, diced

2 stalks of celery with leaves, diced

1 clove garlic, minced
½ teaspoon dried or fresh thyme
12 turns of the peppermill (= 1/2 teaspoon)

A tiny sprinkle of red pepper flakes for a hint of heat, but short of hot.

1 teaspoon of dried (or fresh) parsley

A sprinkle of Westchester sauce

1 bay leaf

1 cup of milk or 1/2 cup of cream

Note: No additional salt is needed unless you use chicken stock in lieu of water and bouillon to make the soup. If you substitute chicken stock then add 1/2 teaspoon of salt. You have the option of mincing a potato to thicken the soup. A potato adds B vitamins and potassium to the soup. The soup is good with or without the potato. I don't go out of my way to avoid eating starch since starches are satisfying and part of a balanced meal. That said, I also don't go crazy but focus on moderation ... portion size. I know, my lovely readers, don't we all wish we could eat with abandon? 

Directions:

1) Toss the pumpkin puree and water into a blender, or food processor (or use a mixer, emersion blender, or potato masher in the pot itself) to incorporate them. Pour into a saucepan with chicken bouillon and bring to a simmer.

2) Add diced onion, celery, thyme, garlic, pepper, red pepper flakes, and/or a potato (if using) and parsley to the pot. 

3) Simmer on medium-low heat until the onion and celery are tender - about 15 - 20 minutes.

4) Whisk in the milk or cream. If you don't mind the calories, the cream is richer and better, but milk is healthier -- so you choose.

5) Bring to a boil again and simmer until thick and creamy.

6) Taste and adjust the spice (sometimes you need a tad more salt or pepper. You can add more cream to make it creamier and if so heat the soup again), then transfer to a bowl and garnish with another sprinkle of dried parsley.

Slice fresh crusty bread to eat with your soup, and feel free to toss bacon bits, croutons, or whatever you like ... toasted seeds and nuts ... on top of your bowl of soup. 

You could make ham and cheddar or turkey and brie sandwiches with a lettuce, tomato, and cucumber vinegarette salad for a weekend meal. Open a bottle of wine. Bon Appetite! 

♬♪♪♫♪♪♬♪♪♫" Any kind of we-a-ther, soup and sandwitch go to-ge-ther."♬♪♪♫♪♪♬♪♪♫

Homemade Chicken Fingers

Deceptive photo, they weren't burnt or dry.

My senior mom has become a very picky eater. The supermarkets where I shop don't carry Tyson's Chicken Tenders, meat in a form she'll eat, so I bought 2 huge chicken breasts (nearly 3 pounds at $1.99 per pound = $5.49), cut them into pieces with my trusty meat shears, and made homemade chicken fingers for the 1st time ever in my life. How hard could it be? Not hard at all as it turns out. So crispy, tender and delicious, I'll post my easy-breezy recipe below (so I too can make it again):

Debbie's Chicken Fingers

Ingredients:

Chicken breasts - I had 2.76 pounds.

For the crust:

1 cup oatmeal

3/4 cup dried parmesan cheese

1 teaspoon homemade saltless creole seasoning (I now made it without salt and add salt or bouillion cubes in recipes.)

1  1/2 teaspoons Himalayan pink salt (It's what I had.)

1 teaspoon black pepper

1 teaspoon smoked paprika

2 teaspoons dried garlic

1/2 cup milk

Directions:

1) Cut the chicken breasts into chunks or thick strips.

 

2) Into a food processor add the oatmeal flakes, parmesan cheese, salt, pepper, smoked paprika, garlic, and creole seasoning. Pulse until finely ground and pour into a mixing bowl.

3) Spray an aluminum foil-lined baking sheet with cooking spray or grease lightly with butter.

4) Wet the chicken pieces with drops of milk and drop them into the dry oatmeal mixture. You need about 1/2 cup of milk to sprinkle on the chicken pieces.

5) Arrange the coated chicken fingers on a greased or sprayed baking sheet and bake in a preheated 400-degree F oven until brown. The chicken meat will turn from pink to white in about 20 minutes.

Chicken fingers (the whole breast) or tenders (the pectoralis minor part of the chicken) are about the only way my mom will eat chicken nowadays. She ate them, so tonight we got the job done.

Freeze the leftovers. 

A side dish: Roasted Potatoes

Ingredients

3 potatoes, unpeeled and cubed

1 small onion, diced

olive oil

garlic powder

parsley 

tarragon

1 1/2 teaspoons Cajun or steak mix seasoning

A few turns of the peppermill

Directions:

1) Wash, slice or cube unpeeled potatoes (any variety) and onions.  

2) Drizzle with olive oil and sprinkle with the seasonings.

3) Transfer to an olive oiled, foil-lined baking tray.

Bake in a preheated 350 degrees F oven for 25 - 30 minutes.

Another side: BBQ Beans

Bon Appètit!

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Chicken Noodle Soup

Photo: iStock

Chicken noodle soup is sometimes called the ultimate comfort food. At home, it's usually made with leftover chicken, but making it fresh from scratch gives it an even better flavor. The following takes all of 30 minutes and you can use chicken breast or ground chicken, both are super tasty, and one of them will be on sale at the supermarket. Here's a super easy recipe:

Chicken Noodle Soup

Ingredients:

Choose one - Both are delicious: {a} 1 lb of white chicken breast; or {b} 1 lb of ground chicken

1 onion, chopped

4 celery stalks and leaves, chopped

2 - 3 large carrots, scraped and sliced

8 cups of water

2 large cubes of chicken bouillon (or 4 small cubes)

1 teaspoon of dried garlic (or 4 - 5 fresh garlic cloves, minced)

1 teaspoon dried thyme leaves

1/2 teaspoon coriander

a shake of parsley

1 bay leaf 
5 ounces dried noodles - chooose one: flat egg; shells; or curly

Optional: Toss in 1/2 cup of frozen peas at the last minute of cooking.

Directions:

1) {a} If using chicken breast, pouch them in white wine and (if needed water) for 10 - 12 minutes and after they are cooked, dice into cubes.

{b} If using ground chicken, brown it in a tablespoon of extra virgin olive oil in a frying pan. Salt and pepper to taste. Toss the chicken of choice in a stock pot or large saucepan.

2) Add the water and chicken bouillon.

3) Toss in the sliced and diced vegetables: onions, celery, and carrots.

4) Next add all the spices. If you use ground chicken, toss the garlic in as you brown it - searing gives the garlic extra flavor, but if you pouch chicken breast, just toss the garlic in the stock pot along with the cubed cooked chicken breast.

5) Once the vegetables are in the pot, cover and simmer for 15 minutes.

6) Finally add the dried noodles and simmer until they are al dente.

7) Toss in 1/2 cup of frozen peas at the last minute if you wish. The green looks lovely.

Chicken noodle soup is a later edition in my cooking repertoire, but after I ate canned soup of mostly broth without chunks of anything, I decided to stop buying canned chicken noodle soup and make my own. 

This chunky chicken noodle with vegetable soup is a light one-pot dinner. Start with cheese and crackers, and add grainy bread and a salad. Heck, make Emeril's Bloody Marys (recipe👇) to drink, or sip a glass of wine while preparing the soup. Enjoy!

 

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