top of page



Start with steel cut oats. Slow cook! (vs. ‘quick’! That’s a clue that they have already been altered or processed in some way (partially digested—ik!)
I use ¼ c. dry oats to ¾ c. filtered water. Bring the water with salt-to-taste to a boil and add the oats. Reduce the heat, cover for @ 10-12 minutes (you choose how soupy or thick you like it).


Once cooked, I add liquid Stevia (herbal sweetener), Cinnamon, Molly Mcbutter (one of the FEW chemicals I concede to). Then I add fresh blueberries (small hand full- @ ¼ c.) plus 4-5 fresh raspberries. I keep these CLEAN in my fridge ALL the time!

This coupled with 3-4 egg whites and a freshly sliced tomato… it is such an incredible breakfast, and quite frankly, the oatmeal tastes like cobbler to me! AND I could eat it any time of day!



Pumped Omelette

Ready in 10 minutes. Makes 1 serving.


Cooking spray
1 c. sauteed yellow squash, chopped
1/4 red onion, diced
1 small shallot, diced
1 handful chopped parsley, fresh
4 egg whites
1 oz. reduced fat cheddar cheese

Spray a pan with cooking spray and saute vegetables and parsley on medium heat.
Add egg whites and cook until partially solid.
Crumble cheese on top and cover until eggs are cooked through and cheese is melted.
Calories: 202       Fat:3       Protein: 26       Carb: 17       Fiber: 3

Protein Fiber Pancakes

by Pam Shaw

1/2 c makes 2 pancakes
Preserving (2) *does not count fruit/syrup additions
110 calories     2.4 fat     12 protein     11 carb     2 fiber


1 egg
3 egg whites (fresh)
1 c. oatmeal (Old fashioned steel cut)
2 scoops protein powder (J Robb Vanilla whey)
2 Tbsp. flax seeds
2 Tbsp. wheat germ
1 c. 1% milk
1/2 c. unsweetened organic applesauce
1 tsp. vanilla
1 tsp. cinnamon
1/4 tsp. salt
2 tsp. baking powder

Combine all dry ingredients. Combine eggs with wet ingredients.  Combine wet and dry ingredients.

In 1/2 measurements, pour 2 pancakes onto a flat surface sprayed with organic olive oil. Cook on medium heat until you see bubbles. Turn and finish cooking to preferred done-ness.

Pumpkin Muffins


1 1/2 cups canned Pumpkin
1 1/2 cups oat bran
12 splenda or you can use stevia if you prefer
1 oz Fat Free Creme Cheese
2 eggs
1 Banana
1 tsp baking powder
1 tsp cinnamon
1/8 cup walnuts


Mix all above together and drop into muffin tins. Bake 375 for about 20 mins.

Makes 8. Wrap them individually in foil and throw in the freezer. When you are ready to eat one, wrap it in a paper towel and micro for 2 mins.

Calories 163, Fat 5.5, Protein 8, Carbs 24.5, Fiber 7


bottom of page