Thanks! I just joined the group and off to get extreme fat smash today-
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-----Original Message-----
From: "princeluvva" <princeluvva@...>
Date: Tue, 10 Nov 2009 19:05:00
To: <fatsmash@yahoogroups.com>
Subject: [fatsmash] Re: Phase 1 recipe  - Oat Bran Muffins

Thanks!

--- In fatsmash@yahoogroups.com, "Barbara" <bxsmith@...> wrote:
>
> It opened fine for me.  Here it is
>
> Banana Oat Bran Muffins With No Added Sugar Recipe #113840
> Yummy muffins with only fruit as the sweetner. Also, no flour only oat bran.
>
> 2 1/4  cups oat bran
> 1  tablespoon baking powder
> 1/2  teaspoon cinnamon
> 1/8  teaspoon nutmeg
> 1  cup mashed bananas
> 1/2  cup skim milk
> 2  egg whites
> 2  tablespoons oil
> 1/2  cup raisins (Not in Phase 1 - can add in Phase 2)
>
> 1. Preheat the oven to 425. Spray your muffin cups with cooking spray.
> 2. Combine the dry ingredients in 1 bowl.
> 3. In another mix the banana, the milk, egg whites, and oil together until
they are well combined.
> 4. Add the wet to the dry and mix until it is combined. (Then add the raisins
for Phase 2 & above only and combine.)
> 5. Put them into the muffin tins.
> 6. Bake for 18-25 minutes or until golden.
>
> Spray a little zero calorie butter spray on muffins, then eat.
>
> Nutrition Facts
> Calculated for 1 serving (45g)
> Recipe makes 12 servings   Calories 100
> Calories from Fat 32 (32%) Amount Per Serving%DV Total Fat 3.6g5% Saturated
Fat 0.6g2% Polyunsat. Fat 1.7g  Monounsat. Fat 1.1g  Trans Fat 0.0g  Cholesterol
0mg0% Sodium 107mg4% Potassium 218mg6% Total Carbohydrate 20.3g6% Dietary Fiber
3.3g13% Sugars 5.4g Protein 4.4g8% Vitamin A 29mcg0% Vitamin B6 0.1mg4% Vitamin
B12 0.1mcg0% Vitamin C 1mg2% Vitamin E 0mcg2% Calcium 114mg11% Magnesium 49mg12%
Iron 1mg7% Alcohol 0.0g   Caffeine 0.0mg detailed view... | how is this
>
>
> --- In fatsmash@yahoogroups.com, "princeluvva" <princeluvva@> wrote:
> >
> > Hi -
> >
> > I was wondering if someone could send me the recipe for Banana Oat Bran
muffins.  It's in the files, but for some reason, it told me they were
"unaccessible".  I'm not sure if it's just me or if anyone else has had trouble
recently?  I'd never had trouble before, but anyway, if someone could pass it
along to me, that would be great.
> >
> > Thanks!
> > Karen
> >
>





[Non-text portions of this message have been removed]

Thanks!

--- In fatsmash@yahoogroups.com, "Barbara" <bxsmith@...> wrote:
>
> It opened fine for me.  Here it is
>
> Banana Oat Bran Muffins With No Added Sugar Recipe #113840
> Yummy muffins with only fruit as the sweetner. Also, no flour only oat bran.
>
> 2 1/4  cups oat bran
> 1  tablespoon baking powder
> 1/2  teaspoon cinnamon
> 1/8  teaspoon nutmeg
> 1  cup mashed bananas
> 1/2  cup skim milk
> 2  egg whites
> 2  tablespoons oil
> 1/2  cup raisins (Not in Phase 1 - can add in Phase 2)
>
> 1. Preheat the oven to 425. Spray your muffin cups with cooking spray.
> 2. Combine the dry ingredients in 1 bowl.
> 3. In another mix the banana, the milk, egg whites, and oil together until
they are well combined.
> 4. Add the wet to the dry and mix until it is combined. (Then add the raisins
for Phase 2 & above only and combine.)
> 5. Put them into the muffin tins.
> 6. Bake for 18-25 minutes or until golden.
>
> Spray a little zero calorie butter spray on muffins, then eat.
>
> Nutrition Facts
> Calculated for 1 serving (45g)
> Recipe makes 12 servings   Calories 100
> Calories from Fat 32 (32%) Amount Per Serving%DV Total Fat 3.6g5% Saturated
Fat 0.6g2% Polyunsat. Fat 1.7g  Monounsat. Fat 1.1g  Trans Fat 0.0g  Cholesterol
0mg0% Sodium 107mg4% Potassium 218mg6% Total Carbohydrate 20.3g6% Dietary Fiber
3.3g13% Sugars 5.4g Protein 4.4g8% Vitamin A 29mcg0% Vitamin B6 0.1mg4% Vitamin
B12 0.1mcg0% Vitamin C 1mg2% Vitamin E 0mcg2% Calcium 114mg11% Magnesium 49mg12%
Iron 1mg7% Alcohol 0.0g   Caffeine 0.0mg detailed view... | how is this
>
>
> --- In fatsmash@yahoogroups.com, "princeluvva" <princeluvva@> wrote:
> >
> > Hi -
> >
> > I was wondering if someone could send me the recipe for Banana Oat Bran
muffins.  It's in the files, but for some reason, it told me they were
"unaccessible".  I'm not sure if it's just me or if anyone else has had trouble
recently?  I'd never had trouble before, but anyway, if someone could pass it
along to me, that would be great.
> >
> > Thanks!
> > Karen
> >
>

I love beans! so let's pull out those bags of dried beans and get cooking!
Are you up for a challenge? Do you want to save money, boost your
nutritional  profile and get more fiber than you shake a lentil at? LOL, then
we've
got a  great challenge for you ¦it's called DRIED BEANS.

What's this I hear? You  what? You don't know how to cook dried beans? No
one ever taught you? Don't let  that stop you!  Dinner Diva is here to save
your beans!

The secret  to making good beans is to soak your beans before you cook
them--even if you're  going to do them in the crockpot (although I have had
people say they turn out  fine without a soak in the crockpot). Still, it's a
good idea. I also get emails  from people complaining about their beans
because they turn out too hard.  They've soaked, they've cooked and they're
still
hard. What gives?

Well  it could be because your beans are old. When you go grocery shopping,
make sure  the package is in good condition to begin with. That's often an
indicator as to  how long they've been sitting on the shelf. Secondly, pull
from the back. Most  good markets rotate their stock and the freshest ones
will be in the  back.

Another reason beans become hard is because of salt. Never use salt  when
cooking your beans until they've reached the softened stage. Salt halts the
softening process and will do a good bean in. Another culprit in the hard
bean  caper is hard water. Hard water has a lot of sodium and other minerals
and that  won't help your bean softening cause whatsoever.

Here are two methods for  making terrific beans:

Short Soak:

Clean and sort beans (there  could be a rock or an icky bean in the
package. That's why you sort) You wash  them because it's like raw produce and
there could be dirt in the package-it's  happened to me.

Next, boil beans in water for 3 minutes (the water should  cover the
beans). Then cover the beans and set them aside for 2 to 4 hours.  Drain and
discard the water, rinse the beans and now they are recipe ready (but  not fully
cooked).

Long Soak:

Clean and sort beans as directed  above. Then soak the beans overnight or
for 8 hours. Drain and discard the  water, rinse the beans and now you're
ready to use your beans in a  recipe.

At this point, you can freeze them—that's awesome. Then they're  always
ready to make a meal. Here's a tip—when you get your dried beans home  from
the grocery store, immediately clean, sort and let them soak overnight.
Then throw them in appropriate freezer bags, label them (Sharpies are the best
  for this job; they don't run!) then when you need them, they're easy to
cook up  and serve in a relatively short period of time. Or heck, why not just
take it  the next step further and throw them in the crockpot, cook them
then freeze? How  many quick, easy meals can you make out of already cooked
beans? Dried beans are  about 3 times cheaper than canned!

Seriously. In the name of all things  frugal, healthy and smart, you gotta
make friends with dried beans!

I  have cooked many pots of beans and I have learned a lot from my mistake
s. I hate  mushy beans. You know when they fall apart! I learned why that
happens. It was  because I did not put the correct ratio of water to beans. On
the back of every  package are the directions for those beans. It will tell
you how many cups of  water to put over the dried beans. If you still need
to add more water it needs  to be boiling water.

I also like the quick soak method. Most packages  will describe it. I cover
with the appropriate amount of water, bring to a boil  and then put in my
crock pot. Then I set my timer for 1 hour so I don't forget  to turn it on.
In the time that it takes to soak our beans, I can add seasonings  and
spices; NO SALT  OH and there is usually a good recipe on your package  of
beans.

It is one less thing to have to think about. The last pot  of beans I made
were Pintos. I think black beans sound good with some whole  grain brown
rice!




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