Thursday, March 29, 2012

Ultimate Protein Bar Recipe

Ahh, the venerable protein bar.  An easily portable, balanced snack to help you achieve your fitness and dietary goals.  But have you ever read the nutritional label for a commercial protein bar? 

Most protein bars are loaded with wheat gluten, soy lecithin, processed/refined sugars, artificial dies, unintelligible ingredients and a shitload of preservatives to extend shelf life.

The solution to this problem is an obvious one – make your own!  

There are many ways to make protein bars.  This thread on literally lists hundreds of recipes.  But they are all lacking.  It is easy to combine rolled oats, protein powder and peanut butter, and call that a “protein bar.”  Other recipes will have you bake the protein powder, which possibly denaturizes the protein.  But the majority of these recipes are just protein powder combined with fat from nuts and carbs from a grain (oatmeal, flour, etc.).  But we can do better than that!

The biggest obstacle is figuring out how to incorporate the protein powder for maximum benefit.  I contacted Optimum Nutrition to inquire if baking their 100% Whey Protein would cause any loss of potency.  The woman who replied danced around the issue and provided no clear answer, furthering the suspicion that baking whey protein is probably a bad idea.  Armed with this knowledge, the best approach would seem to be a baked protein bar “base” for texture, topped with the minimally processed protein powder. 

The result was… spectacular.  Perfectly balanced macronutrients, healthy fats, complex carbs, and low sugar.  It even looks like a commercial product.  

I am throwing down the gauntlet.  If you have a protein bar that can compete with this, I want to see it.  

Ingredients – 

Protein Bar Base:
  • ~1.5 cups roasted sweet potato (1.5 cups rounds/one-inch cubes, or 1.25 cups small cubes, or 1 cup shredded)
  • 1 cup cooked quinoa, roasted
  • 1 cup whole, unsweetened cranberry (if previously frozen, thawed at room temp)
  • 1 banana (organic)
  • 1/2 cup cacao powder
  • 1/4 cup cashew butter  (or any nut butter)
  • 5 egg whites (preferably organic, pasture raised)
  • 1/4 cup hemp seeds (organic, shelled)
  • 1/4 cup sunflower seeds (shelled)
  • 1/4 cup coconut flour 

Chocolate Protein Frosting:
  • 8 scoops whey protein
  • 1/4 cup almond milk
  • 1 cup frozen berries
  • 1 cups coconut oil

Vegan version – sub silken tofu for egg whites, plant-based protein powder for whey protein
Paleo version – sub almond meal for quinoa

Ingredient List Explained -
There are five super foods here!
Sweet Potatoes – High In Vitamin A, Vitamin C, and other nutrients.  Low in calories and low GI Index.
Cacao Powder – The basis for all chocolate products, cacao has more antioxidants than any other food on this planet, more than berries, green tea, etc.
Coconut Oil – If you don’t know about coconut oil, educate yourself! 
Berries – High in antioxidants and loaded with other healthy nutrients, low sugar and low GI Index. 
Hemp Seeds – Gaining a lot of popularity, excellent source of Omega 3 fats and protein.

Execution – 
Although not required, a food processor and standing mixer will make this recipe a much faster and enjoyable process.

If you lack the tools, you can do this all by hand.  However, all fitness goals start in the kitchen, invest in a food processor you cheap ass.   

Preheat oven to 400 F.  Peel sweet potatoes, and cut into rounds or one inch cubes.  Bake in the oven for 15-20 minutes, flip over and cook another 15-20 minutes.  During the last ten minutes, place the cooked quinoa on a piece of foil and place in oven.  The quinoa is already cooked, we just want to toast it to add some texture.  Remove potatoes and quinoa and allow to cool.  

In a food processor combine sweet potatoes, cacao powder and whole cranberries, process until mixed.  Add banana and continue processing until combined.  The result will look something like a very thick cake batter.  Transfer to a bowl.

Add sunflower seeds, hemp seeds, coconut flour and toasted quinoa into the bowl with the sweet potato puree.  Don’t worry about mixing these in, we will get to that.

Start whipping your egg whites in a standing mixer.  Beat with whisk attachment until the texture resembles shaving cream (no need to beat all the way to stiff peaks).   About five minutes.   

Switch to the paddle attachment on the mixer.  Fold in the bowl of sweet potato puree, and blend on low until combined.  It will closely resemble a muffin batter at this point.

Spread/pour mixture into a greased 9 x 13 glass baking dish.  Cook for 25-30 minutes at 325 F.   

It is done when a toothpick inserted in the center comes out clean.

Set aside to cool. 

While cooling, make chocolate frosting.  Using a double broiler, or simply fill a sauce pan with a little water and set a glass bowl inside, liquefy the coconut oil until about half is melted.  You don’t want to cook the coconut oil, just heat it above 78 F so it transforms to a liquid state. 

Process protein powder and frozen berries in food processor.  Pour in partially liquefied coconut oil.  Process until a runny frosting consistency is achieved.  Don’t worry, it will re-solidify in the fridge. 

Pour on top of the still warm but not hot protein bar base, transfer to fridge, and allow to cool until hardened.  Anywhere from 1-2 hours.  Cut with a plastic knife into desired portion size.

Nutritional Value (24 Servings)
Calories: 199
Fat: 11 g
Carbs: 12 g   
Sugar: 3 g
Protein: 12g

Wow, that is a lot of fat!  You bet your ass it is, with ~80% of the fat coming from the coconut oil, a special medium-chain fatty acid that your body can immediately convert to energy. 

And a lot of carbs!  Yep, not all carbs are created the same, and these are all good carbs.  Besides, you can’t feed your starving muscles with protein unless you have some carbs to deliver the nutrients to the muscle.  

So there you have it.  A great tasting, healthy, portable snack or meal replacement.  Enjoy!

Sunday, March 11, 2012

The Holy Grail of Fitness - Is it Possible?

The Holy Grail of Fitness, reducing body fat and gaining muscle at the same time.

How is this possible?  Supposedly via Intermittent Fasting.

Long thought impossible, this guy has supposedly solved the problem - Lean Gains.  Very interesting articles, worth the read.

Salmon, Spinach and Red Lentil Burgers

Salmon is an excellent lean protein and a great source of Omega 3 fatty acids.  Add in some spinach for additional nutrients, red lentils for filling/binding, and you have got a healthy creation that can be used in sandwiches, on salads or just devoured directly.

  • 2  pounds salmon
  • 1  cup raw cashews
  • 0.25 cup fresh parsley
  • 2  cups loosely packed heirloom spinach
  • 2  eggs, lightly beaten
  • 3 tsp Dijon mustard
  • 1 tsp  Ginger powder
  • 1  cup  cooked red lentils
  • 1  pinch  salt and pepper to taste
  • 3  tbsp  Olive oil, divided in 3 parts
Cook lentils.  Soak cashews for 15-30 minutes.  Rough chop the salmon filet.  Process 1/4 of salmon in food processor with all seasoning until paste like.  Lightly steam spinach, wring out all liquid. 
Then process cashews in food processor to rough meal consistency.  In a large bowl, mix together the remaining salmon, salmon paste, processed cashews and spinach.  Form in to ten patties.  Refrigerate for 30 minutes.

Get pan hot over medium heat, add 1 tbsp oil, and cook three minutes per side.  Repeat for remaining burgers.

Monday, March 5, 2012

Paleo Dino-Muffin Recipe

I recently read a blog that stated people following the Paleo diet should not be baking anything.  This isn't how our ancestors ate.

To that guy, I say welcome to the 21st century.  Our ancestors also didn't have supplements, yet the Paleo community pushes these hard.  All that matters is that people eat more healthy.

With that in mind, I set out to create a balanced, easily portable, healthy Paleo-style snack item.  The biggest challenge was creating some sort of baked good that didn't include any flour or grain.  Think about portable snacks from around the world - empanadas, sandwiches, wraps, gyros, etc.  Common theme - some sort of wheat/corn based wrapper. 

The solution - Almond Meal.  Combine that with some coconut flour for sweetness, and some starch from Potato flour and you have a basic Paleo friendly base for baked goods.

I went with the kitchen sink approach.  The Dino-Muffins included the following ingredients.

  • 4 eggs
  • 2 bananas
  • 1 cup melted coconut oil
  • 1 cup unsweetened almond milk
  • 4 tbsp Honey
  • 0.5 Cup cranberries
  • 0.5 Cup chopped onion
  • 3 cloves garlic, chopped
  • 2 sprigs Rosemary, just leaves
  • 1 tbsp organic grass fed butter
  • 12 ounces chicken breast
  • 10 ounces beef liver
  • 1 cup broccoli
  • 0.5 cup carrots
  • 0.5  cup parsnips
  • 0.25 cup rainbow chard
  • 1  lime, juiced
  • 1  lemon, juiced
  • 0.75 cup coconut flour
  • 0.5 tsp baking powder
  • 0.5 tsp baking soda
  • 2 cup almond flour
  • 1 tbsp hemp seeds
  • 0.25 Potato Starch
  • 0.5 cup shredded coconut
 This was a momentous effort.  I already had cooked chicken and beef liver, which I shredded in the food processor.

I then cooked the onions and garlic in butter with rosemary, salt and pepper. 

Next was steaming.  First the carrots and parsnips, then the broccoli, and finally the rainbow chard.  Just a minimal steam to soften the veggies since they would cook again in the muffins.

Two hours later and after almost killing the food processor, all prep was done.  Combined all non-flour ingredients, then sifted together almond meal, coconut flour, potato starch and baking soda/powder.  Combined everything together.   It was then time to "pour" the batter into muffin tins.  But the mixture was more like stuffing, which I had to loosely pack into the liners.  Definitely would need to add more liquids next time.  Topped with either Hemp Seeds or Sunflower Seeds. 

Into the preheated oven at 350 degrees for ~25 minutes.
The result - pretty damn tasty.  They didn't rise much, would need to up the baking soda/powder next time, but overall came out very filling and a nice balance of sweet and savory between the meat filling and cranberry / citrus juice mixture.

The nutritional profile for these Dino-Muffins:
Cal          Fat       Sat Fat      Carbs  Sugar  Protein
240.3    16.7        9.9           16.1      6.7       10.2

Not a bad ratio for a muffins loaded with quality protein and veggies.  Fat content seems high, but it is mostly healthy fats from the coconut oil and almond meal.

Will make again, but given the amount of work, back to chicken breast and steamed veggies for now.

Friday, March 2, 2012

Beef Liver - It's Not as Bad as you Think!

The Paleo diet is constructed around the idea that we should eat the same way our ancestors did.  Scavenge around for nuts, fruits and seeds, and eat lean meats from wild game and fish.  Seems logical. 

The proponents of the Paleo diet believe that carbohydrates, especially processed carbs, are the major reason for obesity and numerous health related problems in modern diets. 

They argue that it is only in the last ten thousand years, since the widespread adoption of agricultural practices, that humans began consuming high amounts of carbs in the form of grain and legumes; wheat, barley, oats, beans, etc. 

But our ancestors didn't necessarily eat filet mignon and boneless skinless chicken breast.  When they did catch/find the occasional wild game, they would consume the whole animal, especially the offal parts; ie liver, kidney, heart and brain.

I have had liver a few times, never really caring for the taste or texture.  But in expanding my mind, and meat options, I thought I would give beef liver a try.

Whole Foods, the mega-chain I openly despise, has been receiving more and more of my hard earned dollars.  It is four blocks from my house, and some of their products are hard to find at other stores, even for a comparable price.  I needed more organic medjool dates, and stopped to browse the meat section.

On display were organic, 100% grass fed beef livers.  Ahh, the good stuff, grass fed beef.  Once you try, you will not go back to corn-fed, antibiotic treated traditional beef.  The flavor and nutritional profile of grass fed beef is vastly superior. 

Quick Google search for recipes and I got busy in the kitchen.

If you marinate the beef in milk, it will slightly reduce the strong liver taste.  30 minutes in some almond milk, and then in to the skillet with organic salted butter, onion and garlic.

About 6-8 minutes per side depending on the thickness, cooked over medium heat.

Most recipes recommend cooking the onions, then removing, then cooking the meat and adding the onion back.  I just left it in because I was tired and it was late.  This resulted in some burnt onions, but I was just after the meat.  I need the beef liver for an upcoming creation..

The result was pretty tasty.  Nice texture, not too pasty.  But it sure stunk up the apartment!

Beef liver is high in cholesterol, but does provide an awesome assortment of vitamins and minerals.  Eaten on occasion, a great addition to a high protein Paleo style diet.

Wednesday, February 29, 2012

Lectins - Are Beans Really Toxic?

It is probably best to decide for yourself whether lectin rich foods should be avoided.

This site does an excellent job of summarizing the research and clinical data available.

Essentially, the following food groups could be harming your body:
  • grains, especially wheat and wheat germ but also quinoa, rice, buckwheat, oats, rye, barley, millet and corn.
  • legumes (all dried beans, including soy and peanuts),
  • dairy (perhaps more so when cows are feed grains instead of grass, a speculation based on research showing transference of lectins into breast milk and dairy.
  • nightshade (includes potato, tomato, eggplant and pepper).
What is left to eat!  Luckily animal sources containing lectins, including eggs, are not considered to have toxic effects at this time.

Experiment with removing the food groups above for 7-10 and see how you feel.  Listen to your body, it will guide you.

Breakfast Tonic of Champions

A few months ago I stumbled across a folk remedy and holistic cure website.  It totally blew my mind.  I had never heard of Apple Cider Vinegar, or the practice of taking Tumeric, the spice that gives curry its yellow color, on a daily basis.

I now take the following breakfast tonic everyday. 
  • 1/2 cup water
  • 1 tbsp Organic, Raw Unfiltered Apple Cider Vinegar
  • 1 tsp Tumeric
  • 1/4 tsp Cayenne Pepper
  • 1/4 tsp Cinnamon

The effects…  Morning alertness, increased energy throughout the day, clearer skin.  It really has made a significant improvement to how I look and feel.  Still bald however, it does not trigger hair growth.  I wonder if there is a holistic remedy for that!

Gluten Free, Dairy Free, No Processed Suagr Red Velvet Cupcake

It was a bold endeavor; create a cupcake using no flour product of any kind, no processed sugar, no butter or dairy of any sort.  Basically omit the essence of what a cupcake is. 

Not just a challenge to create any cupcake, but a Red Velvet Cupcake.  Known for being super rich, utilizing a cream cheese frosting.  How do you make cream cheese frosting with no dairy?! 

The Cake:
After crawling around the web, I found a cupcake recipe using garbanzo beans.  Seemed crazy, but I thought what the hell.  The batter was runny and I thought I was doomed for failure.  The darkened during baking, and actually came out with a decent texture.

The Frosting:
The frosting proved even more challenging, but again Google came to the rescue.  How about a cream cheese frosting made from Cashews?  At this point I began questioning my sanity.  But what the hell, started soaking some cashews.

The result was interesting.... But ultimately unsuccessful.  I would definitely use more Agave nectar next time, as the cupcake was not sweet enough.

The Cashew based cream cheese frosting needs... A lot, not even sure where to start.  But alas, will return to this challenge again until it comes out right.

Monday, February 27, 2012

Healthy Chocolate Fudge

With two attempts, this healthy dessert keeps getting better.  Incredibly easy, you just need a few ingredients and a food processor.

  • 1 cup organic cacao powder (preferably organic, definitely non-alkaline extraction)
  • 1 cup raw, virgin, organic coconut oil (available at Trader Joes for $6)
  • 2-3 Tbsp Raw Organic Honey / Raw Organic Agave Nectar  (could sub stevia, since no baking, not sure amount)
  • 1/4 to 1/2 cup Nuts (your choice, almonds and walnuts are always good)

Heat some water in a saucepan.  Put the coconut oil in a heat safe bowl, and set in sauce pan just until about half of the coconut oil has turned into a liquid state.  You don't want to heat this really, just bring it up to 78 degrees or so to change the solid to liquid state.  Set aside.

Process cacao powder and nuts.  Add coconut oil.  Try not to over-blend or separation may occur.  Taste, add honey until sweet enough. 

Spread into a parchment lined loaf pan.  Chill for 30-60 minutes in the freezer.  Cut into ~24 pieces, individually wrap, and store in fridge.  Coconut oil based products should not be stored at room temp, they will melt. 

This provides a tasty and convenient way to consume healthy fat.  Coconut oil is a special medium chain fat with amazing health benefits.

Nutrition Info:
Calories - 115
Fat - 10.7
Sat. Fat - 9.2
Carbs - 4.2
Sugar - 2.1
Protein 1.1

Home Made Protein Bars

This was my first attempt at a home made protein bar.  The results were interesting...

Since I started eating more Paleo, the oatmeal and cereal will be replaced by quinoa and lentils. 

In addition, the next protein bar will feature organic cacao powder instead of chocolate chips.

Still trying to find a replacement/substitute for textured vegetable protein (aka processed soy) that you find in so many commercial protein bars. 

Some combination of super foods (chia seeds, quinoa, cacao powder, berries) along with protein powder and possibly egg whites for the next incarnation. 

2 cups oatmeal
2 cups Kashi cereal
12 scoops whey protein
1/2 cup almond butter
1/2 cup honey
1 banana
1 cup almond / coconut milk
1/2 cup apple sauce
1 cup cranberry
1 cup almond slivers
1/2 cup walnuts
1.5 cup chocolate chips
1 cup flax meal
1 cup water

Nutrition Information:
Calories    Fat       Carbs  Sugar  Protein
255.4        12.2      21.5     6.1       15.4

Grass Fed Beef Chili - Quick Dinner

I try to eat the highest quality lean protein meats whenever possible.  And a person can only eat so much chicken!

Thankfully, there is Organic, 100% grass fed beef available at farmers markets and chain stores including Sprouts and Whole Foods.

This healthy dinner took just over 30 minutes to prepare.  Great weeknight option. 

Chili -
1 pound organic, grass fed ground beef
1 can organic pinto beans
1 cup tomato cream sauce (or pasta sauce)
2 cloves garlic, chopped
1 white onion, chopped
1 can organic tomato paste
1/2 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon crushed red pepper
1/2 teaspoon garam masala
(all seasoning just estimates, I just eyeball it)

Saute onion and garlic, add ground beef, cook until no longer pink (10 min).  Strain excess fat, return to pan, ass tomato and beans.  Bring to boil.  Reduce heat and simmer covered for 20 minutes.

Lentils -
1 cup red or green lentils
2 cups water or organic chicken stock
1 bay leaf
2 whole cloves
Garlic salt
Cayenne Pepper
Garam Masala

Rinse lentils in strainer three times.  Add to sauce pan with water/stock.  Bring to boil.  Reduce heat, cover and simmer for 20 minutes until done.  

Kale Salad -
Whatever you have on hand, it's salad!  Kale goes well with apples and walnuts.   Make a simple balsamic vinaigrette to dress it. 

Friday, February 24, 2012

Mayo Alternative That Sounds Halfway Decent

Found a great Mayonnaise alternative on Yahoo.

Egg-free, Soy-free, Dairy-free Mayonnaise Substitute

meat of 1 avocado, sliced or cut in chunks
juice of one half of a lemon
1-2 heaping teaspoons Dijon mustard (I use the grainy kind)
2 tsp.-1 T milk alternative (rice milk, hemp milk, etc.)
a couple of dashes of paprika
a pinch of salt
a pinch of sugar, if you like your mayo a bit sweeter

I am going to try to make more chicken and salmon salads, but they are just not the same without mayo.  Hopefully this alternative bridges the gap. 

Epigenetics - Effecting Future Generations

I had heard about the Zone Diet, but never paid much attention to the details.  Then I was listening to a podcast where the founder of the Zone Diet philosophy, Barry Sears, was interviewed.  It completely changed my mind.  It might be the most scientific and factual approach to healthy eating and longevity.

One interesting fact, our dietary choices effect out future generations and their likelihood for obesity.  Those Cheetos are going to make your grandkids fat.  Grab an apple instead.

Read more about Epigenetics.

Thursday, February 23, 2012

Eating for Health - Awesome Video

Stumbled upon this UCTelevision Video on Youtube, amazingly insightful.  Worth the hour long investment.  A quick guide to eating healthy.

Nutrition and Cancer

Protein - A Quick Intro to Protein Suppliments

So there are a million different options and approaches to getting more protein via powders.  There are two primary types:

Whey Protein - Fast acting, take immediately after a workout / run / gym.  Protein powder will not create muscle (common fear) but will actually help tone and lean existing muscle.  Will not make you bulky at all.  The best price / performance ration for Whey Protein is ON's 100% Whey.

Casein Protein - Longer releasing, ideal for breakfast shake or evening drink.  Slowly releases, allowing body to absorb protein over several hours.  Lots of options, I prefer Optimum Nutrition brand here as well.

Both products above are milk based.  There is also a new all-veggie protein powder called Raw Protein, available at Whole Foods.  Pretty expensive, but entirely plant based.  I have not experimented with plant based proteins yet. 

In addition to straight protein powders, there are also blends.  A mixture of protein, amino acids, vitamins, minerals, etc.  A little more expensive, think of them as "designer proteins"    I really like this product and take some every morning and evening - Syntha6.

Stay aware from the protein powders sold at supermarkets like Walmart, etc.  They are very cheaply made.

You can of course also buy premixed shakes, protein bars, etc.  I used to buy these, but they are over-processed and contain to much sugar. 

As always, good idea to consult your doctor first about what is best for your body. 

Water - The Simplest Way to Lose Weight

You have heard it a million times, but it does not make it any less true.  If you want to be healthy and lose weight, drink drink drink that H20.

Obviously, consuming a large glass of water before eating will make you feel full sooner.

But beyond just drinking before meals, consuming large amounts of water will help flush toxins, give you an excuse to get up from your desk every 2 hours for a brief walk, and provide opportunities to hit on that hot new intern at the water cooler.  Water as office wing-man, who would have thought.

*Photo used from Rock 96.7 website.

My Favorite Raw Food - Sushi

Last night I battled traffic for a final opportunity to dine at my favorite sushi restaurant, Sushi Nozawa.  Nozawa-san, credited with creating the Omakase craze in the United States, has decided to retire and will shut his doors at the end of February.

The meal did not disappoint.  Baby tuna in ponzu sauce, red snapper, scallops, blue crab hand roll, lobster hand roll, Toro hand rool, salmon, Monkfish liver.

While the rice and fish portion consumed during this glutenous meal was obviously excessive, sushi is a great way to get raw protein in a convenient and relatively fashion.

For lunch, try a sashimi salad, which will normally feature several small pieces of different fish over a bed of Japanese greens with a sesame oil based dressing.  Very healthy, low carb, and delicious!

Wednesday, February 22, 2012

Raw Foods - Everything in Balance

An excellent overview of why a "raw food" diet (75% of food cooked at less than 115 degree) is not necessarily healthy.

Consistent with all recommendations on this blog, everything in moderation.  Raw foods are great, but you want to mix it up for ideal health.

Raw Food
A review of the scientific literature for raw food risk and benefits.

Vegan, Raw Brownies

As a seasoned baker, I have created some amazing desserts, with copious amounts of sugar, oil and eggs.  As I try to introduce more raw foods into my diet, and avoid all processed sugar, baking becomes a challenging endeavor.  Thanks to Cheeky for the recipe, which is recreated below with some minor modifications.

  • 1/2 Cup Slivered Almonds
  • 8 Organic Medjool Dates
  • 3 Tbsp Raw, Organic Agave Nectar
  • 1/2 cup cocoa powder
  • 1 Tbsp Almond Butter

 Prep dates; remove seeds and roughly chop.

Process almonds in Food Processor to create almond meal-like consistency.

Add Medjool dates and cocoa poweder, process until well incorporated.  
Add liquid ingredients and pulse until "dough" starts to clump together and move around the food processor together.  Do not over process.
Spread into parchment lined loaf pan. 
Freeze for one hour, cut into appropriate sized pieces.  Store in fridge.  Yields ~16 squares.

I can't say it compares to a Ghirardelli box mix, but it aint half bad.  =)  Rough nutrient analysis:
  • 100 calories
  • 4 grams fat
  • 13 grams carbs
  • 1.25 grams protein

Tuesday, February 21, 2012

Fruit and Oatmeal Scrambles

Banana Oatmeal Scramble

Once a week or so I break down and enjoy some good old fashioned grain-based carbohydrates lol.  Ashley at Edible Perspective provided the inspiration for this recipe.

  • 1 Banana, ripe
  • 1 Tbsp Organic Raw Almond Butter
  • 3 Tbsp Organic Rolled Oats 
  • 2 Tbsp Organic Milk alternative (Soy, Almond
  • 1/2 tsp vanilla extract
  • Dash of raw honey
  • 1/4 tsp Cinnamon 
  • 1 tsp slivered almonds
  • 1 tsp organic butter for greasing the skillet
  1. Mix all ingredients except butter together in a bowl, using a fork to mash the banana.  Should look like lumpy pancake mixture.
  2. Melt butter in pan over medium heat, medium-low if using high quality stainless steel cookware.  Pour batter in, spreading out to roughly 1/3 inch thick.
  3. Cook for ~3 minutes, looking for nice brown bottom but not burnt.  Flip, and cook for another 3 minutes.

Once you have this, you will never go back to regular boring water/milk based oatmeal.  You can use any fruit or nut combination you like.  It will all be delicious.

Extra Money for those Extra Nutrients

Sprouted Seeds
Why three time the price?
While at Whole Foods earlier today, I noticed sprouted red lentils were almost three times the price of regular seed lentils.  Soaking in water sure is expensive!