The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 101

Fiesta Waffle
1
1  2 ⁄ 3
2
1
1 ⁄ 4
1 ⁄ 2
1 ⁄ 4
1 ⁄ 4
1  1 ⁄ 3
cup canned low-sodium black beans, drained and rinsed
cups water
teaspoons canola oil
teaspoon onion powder
teaspoon garlic powder
teaspoon salt
teaspoon cayenne pepper
teaspoon cumin
cups old-fashioned rolled oats
Blend ingredients except oats on high for a minimum of 90 seconds.
Add oats and blend again for another minute. Pour batter into bowl
and then heat up a regular (not Belgian) 6˝ diameter waffle iron. By
the time the waffle iron is fully heated, the batter will have thickened
to the right consistency so no additional water will need to be added.
Put 3 ⁄ 4 cup batter in the waffle iron and bake. These whole-grain bean
waffles are heavier and will require a longer cooking time, which
varies with the brand of waffle iron and may take anywhere from 3
to 8 minutes. You will need to experiment with your model of waffle
iron. Warning: Don’t peek until the time is up, or waffle will come
apart.
Analysis for one serving: 1 – 6˝ waffle
Makes 3 cups batter = 4 – 6˝ waffles
Calories: 188  •  Fat: 4.2 g  •  Total carbohydrate: 30.2 g
Protein: 8.2 g  •  Dietary fiber: 5.8 g  •  Sodium: 298 mg
Piping Hot Oat Bran Cereal
3  1 ⁄ 4 cups water
1 ⁄ 2 teaspoon salt
1 cup oat bran, dry
In a medium saucepan, bring water and salt to a boil. Add oat bran
and stir briefly. Cover, reduce heat, and simmer about 3–5 minutes.
Analysis for one serving: 1 cup with no toppings
Makes 3 cups (3 – 1 cup servings)
Calories: 77  •  Fat: 2.2 g  •  Total carbohydrate: 20.8 g
Protein: 5.4 g  •  Dietary fiber: 4.8 g  •  Sodium: 199 mg
Flaxseed Sprinkle

1 tablespoon whole flaxseed
Measure whole seeds and put in a seed grinder, small coffee grinder,
or mini food processor, and grind until fine, about 10–30 seconds.
Eat after grinding by adding to hot or cold cereal, breads, soups, or
salads. Once ground, don’t leave flaxseed at room temperature or it
will spoil—always refrigerate or freeze in a sealed container, where
it will keep for up to 6 months. We recommend you grind only as
much as you need at one time for optimal benefit. Store your whole
flaxseed in an airtight container in the refrigerator or freezer.
Analysis for one serving: 1 tablespoon whole flaxseed
Makes: 1 tablespoon + 2  1 ⁄ 4 teaspoons ground
Calories: 17.5  •  Fat: 1.2 g  •  Total carbohydrate: 1.2 g
Protein: 0.7 g  •  Dietary fiber: 1 g  •  Sodium: 1 mg
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