Overnight Oats – HMR Decision Free Portable Breakfast!
It’s been a short stint since I’ve posted (despite having dozens of things I want to share!) – but since I’m up past my bedtime watching election results, I thought I’d share something quick and easy I’ve been enjoying during this stressful time of year (end of the school year is crazy for teachers!).
You can switch up the flavor of pudding, but I like the cheesecake flavor combined with the thick texture of the overnight oats – awesome for breakfast but would also make a great last meal of the night!
HMR Diet Overnight Oats
- 1 HMR Multigrain Cereal
- 1 tablespoon fat-free, sugar-free cheesecake flavored pudding mix powder
- 1 cup water
I mix everything up using a fork (to prevent clumps of powder) in a portable container with a lid. Put in the fridge overnight. The oats and pudding mix absorb the liquid and create a thick, almost solid, oatmeal. Perfect for the post-morning workout meal and easy to transport (I’ve been eating it on my walking commute this week).
You can play with the amount of liquid to get the texture you want. I like it thick and rich, so one cup of water is perfect. And yes, I eat this cold – I have never tried to heat it after soaking it all night.
Savory HMR Porridge
When you have been enjoying HMR meals for over four years (yes I used them in Phase Two and Phase One) and nine of those months were an exclusive relationship (Decision Free), sometimes you try out some combinations that don’t necessarily sound appealing to the causal observer.
I have said before that I never post a recipe in this blog that I haven’t tried several times to ensure it’s reasonably accurate and worth sharing. Well today’s post is a recipe I have been making for years but is just strange enough I haven’t shared because I know it’s going to sound odd to almost everyone. But I finally had to confess to my secret love for savory porridge.
Traveling and exploring different cultures through food meant this concept was not new to me. I have had savory porridges in a number of countries. However this unique combination of HMR food puts a special spin on this dish.
Savory HMR Pudding
- HMR Oatmeal (I pick out the biggest chunks of fruit)
- HMR Soup
- 2 tbsp Franks Buffalo Wing Sauce
- 2/3 cup of water
- HMR BBQ Chicken Entree (I chop up the chicken into little pieces)
Mix oatmeal and soup together in a large microwave safe bowl. Add in wing sauce and water and stir until it all mixes together. Microwave for 3 minutes.
When you remove from microwave, the porridge will have thickened but upon stirring you will still find it is oatmeal-like in consistency. Add in the BBQ chicken entree (yes the whole shebang) and stir. Microwave for another 90 seconds.
Remove from microwave and enjoy. Warning it will be hot!
You can microwave for longer to thicken the porridge into almost a savory bread. You can also add more water initially if you want a soupier consistency. I have found the measurements above to be perfect for the consistency I enjoy which is a thick savory porridge with a little heat from the wing sauce, sweet from the bbq sauce and tiny bits of fruit, salty and almost a little cheesy from the soup.
This dish sticks inside of me and keeps me full for hours. I will often eat it the night before a big run or eat it right before heading off to a social event as I know it will fuel me and keep me away from temptations for hours.
Let me know if you try this and what you think! Or if you have your own HMR savory porridge recipe!
HMR Healthy Solutions Peanut Butter Chocolate Banana Bars
A couple of weeks ago I went camping and trail running – all while staying in the HMR Program Healthy Solutions Box. However I had to plan ahead and prepare foods that would be supportive of both the HMR program, but also of the endurance activities I would be participating in. With no way to heat up my normal oatmeal in the morning, I got creative!
These bars are a higher calorie food that are relatively compact in nature. While I wouldn’t make them every day, it was a method of combining foods I use to fuel before long runs in a portable manner. My normal oatmeal with a tbsp of PB2 and a side of banana would have been much higher in volume, and I honestly wouldn’t have had the shake because I would have already been full. However this worked for me for fueling for the trail half and also gave me some additional snacks to enjoy during the weekend when other people were recovering with bagels and beer.
HMR Healthy Solutions Peanut Butter Chocolate Banana Bars
- 1 HMR Oatmeal
- 1 HMR 70 Chocolate Shake
- 1 tbsp PB2
- 1 tbsp Fat-Free Sugar-Free Banana Pudding Mix
- 1 small ripe banana
- 4 ounces water
Preheat oven to 375 degrees.
Mash the banana in a mixing bowl and add the dry ingredients to it. Slowly add the water in until you get a cookie dough consistency (you may not need all of the water depending on the size and ripeness of the banana – both of which will impact overall moisture of the batter).
Scoop out dough on a cookie sheet lined with a silicone mat. I shaped the dough like bars, but you could easily just put scoops out and end up with cookies.
Bake for 15-20 minutes (will depend on your oven calibration and moisture content of your dough) until your bars are baked through. They may still be slightly soft on the underside, but I found flipping them on to a paper towel will allow them to cool while the steam escapes. Leaving them on the hot pan could cause textural issues as the steam tries to escape and is trapped.
One recipe made 4 bars. I doubled the batch for the weekend I went camping and it was plenty for fueling and recovery (it was super delicious to pair a bar with a shaken HMR chocolate shake over ice post-run).
Celebrating 4/20 the HMR Healthy Solutions Way!
Did you know April 20th was a day recognized around the country as a very special day? It’s true! On 4/20, people around the country gather together to recognize National Pineapple Upside Down Cake Day!
What better way to celebrate than with an HMR muffin! These won’t quite replicate the cake itself (but to be honest I have forgotten what that cake tastes like), however reading through a number of recipes and descriptors, I have crafted what I think is pretty darn tasty.
I have to thank one of my HMR Program classmates who mentioned making muffins with canned pineapple for the inspiration behind this recipe. (She also recommended what our class calls “The Rosé” – a double entree mixing the Penne and Alfredo – SO GOOD) I LOVE being inspired by my classmates – their stories and experiences motivate me going into rough weeks as I reflect on the lessons I have learned from them.
HMR Pineapple Muffins
- HMR Oatmeal packet
- HMR 70 Vanilla packet
- 8 ounce can of crushed pineapple in it’s own juice
- 1 tsp rum extract
- 1/2 tbsp baking powder
- 2 pumps Torani Sugar-Free Coconut Syrup
Preheat oven to 375 degrees. Prepare your baking tins. I use a silicone mini muffin tin which expedites cooking time while making it easy for quick release – I also use a quick spritz of cooking spray in the tin before filling it with batter – this also helps with release of the baked muffins.
Mix all of the ingredients together. Fill batter tins. It’s really that easy. The liquids from the pineapple, extract, and syrup are enough to moisten the batter. If you don’t like rum and coconut extract you could easily sub those out. I’m thinking the brown sugar syrup and vanilla extract might be nice as well. Or a brandy extract and a cherry syrup. I was going for a bit of tropical flair after being inspired by my classmate, but the possibilities are endless!
Bake for approximately 15 minutes until the tops of the muffins have browned. Then pop them out of the muffin tins to cool. Your baking time may vary based on oven calibration and muffin tins used.
Celebrating Pi Day with an #HMRProgram In-The-Box Decision Free Pizza Pie!
Yesterday was my birthday. I was born on Friday, March 13. And to me, it’s always been the BEST day of this particular week. While others might get excited about the Ides of March or Saint Patrick’s Day, I had my own special day to celebrate.
It wasn’t until later in life that I found out Pi Day was even a thing people celebrated. 3.14 Â – sure I guess that makes sense. And I have some friends and students who REALLY celebrate Pi Day. They go ALL OUT. So as an adult, I have become accustomed to celebrating it as well. Pizza pie, shepherd’s pie, and all the dessert pies you can imagine (which is only funny because I really like cake a lot more than pie, but hey it’s the holiday for pie so it’s a good thing I could have cake the day before!).
Well if you are like many of my friends and students and plan to celebrate PI DAY but are looking for an HMR Program-Friendly option, there’s always the Healthy Solutions Shepherd’s Pie or my Decision Free Pizza Pie! I make this pizza with a BBQ chicken entree, but you could top it with your favorite entrees (or veggies if you are in Healthy Solutions!).
This recipe’s crust is based on my Savory HMR Biscuits – I halved the recipe for the crust and picked out all the big chunks of fruit. Yes it might have a little residual sweetness, but that’s why I top it with the BBQ Chicken Entree – the sauce masks the teeny bits of fruit I might have missed. And no need for cheese! There’s some in the crust which helps extend the flavor!
HMR Diet Decision Free Pizza
- 1 HMR Oatmeal
- 1 HMR Chicken Soup
- 1 TBSP Molly McCheese
- 1 tsp Baking Powder
- 1/2 cup of water and 2 tbsp of water (added at separate times)
Preheat oven to 375 degrees.
Pick out big chunks of fruit from oatmeal.
Mix oatmeal and 1/2 cup of water. Microwave for one minute. Stir and let stand for several minutes.
Add in soup, cheese powder and the remaining 2 tbsp of water. Stir until combined.
Once dough is mixed, add baking powder. Carefully fold in without losing the air bubbles.
Gently pour onto baking pan covered with a silpat mat or parchment paper – gently spread out without letting any breaks occur.
Bake for 15 to 25 minutes until the center is cooked through. Cooking times will vary significantly based on how thick you make it and your personal oven calibration.
After removing from oven, carefully flip onto a plate. This will prevent the underside from getting soggy from the damp heat but will also allow the harder side of the crust to be on the bottom when eating the pizza for a better hold.
My pizza was a BBQ Chicken pizza. I heated up the entree per normal instructions. Then removed the chicken and diced it up. I spread the sauce on the pizza and topped it with the diced chicken. I also added a drizzle of hot sauce and a sprinkle of smoked salt as well as some dried crushed peppers and dried basil. Then I used a pizza cutter and cut the pizza into four slices.
HMR Healthy Solutions Stuffed Tomatoes
Today I had the opportunity to attend a Phase One HMR class and they were having a condiment party! Everyone brought low-calorie condiments to share along with recipe ideas. One of the recipes mentioned was the HMR Stuffing recipe which got me brainstorming…
With produce left to use before debate nationals, I imagined how I might blend these ingredients into something new. Because creativity helps me stay focused on consuming supportive foods.
You will need three to six tomatoes depending on their size. Mine were somewhere slightly smaller than a tennis ball but not as small as a golf ball. I only filled the three I had and ate the rest of the stuffing. I used half the stuffing for three so in the future I would want six tomatoes this size.
Ingredients
- Tomatoes
- HMR Oatmeal
- HMR Chicken Soup
- Italian Seasoning
- Garlic Powder
Cut a circle out of the top of each tomato. Hollow out the tomatoes with a spoon. Save the guts and chop up as much of the top of the tomato that you can. Set hollow tomatoes aside.
Cook HMR oatmeal with 3/4 cup water for 90 seconds. Add soup, chopped tomato and tomato guts, Italian seasoning and garlic powder (I used between one and two teaspoons of each). Mix well.
Spoon stuffing into tomatoes and bake at 400 degrees for 13-18 minutes until the tops are browned (I left mine in for 20 and as you can see they are a tad too brown!) — Enjoy!
Dessert Pizza on HMR Decision Free
I am running now pretty consistently as I see half marathons approaching quickly on the calendar. Following my long runs I try to have some broth or something with sodium to replace lost salt from the run. However I am not usually really hungry. It means that some evenings I have a little extra food I need to consume to meet my minimum prescription!
This week I will begin to transition to Healthy Solutions. I have been on the HMR Decision Free diet for nine long months and haven’t stepped outside of it. I am down 117 pounds at the nine month mark and will be starting the school year soon, thus it was in my best interest as I get closer to my goal but needed to also manage the stress of the new school year, that I transition now. So I was feeling a little bit of awesome on Sunday when I had two shakes left in my Decision Free prescription and wanted to make something special.
This recipe isn’t really much of a new recipe at all. It uses other recipes to create a giant frosted cookie!
I used my basic muffin recipe but used a vanilla bean syrup instead of the chai and rum syrups. I also only made one-third of the recipe (one oatmeal, one 70 shake, 1/4 cup syrup, 1/2 cup water, 1 tsp baking powder) and then I poured it out onto a silpat mat on a cookie sheet (parchment paper on a cookie sheet would also work). Then I baked it for about 15 minutes until it was browned slightly on top.
I let the giant cookie cool before removing it from the cookie sheet. Meanwhile I made an HMR chocolate 70 into a pudding per packet description. I spread it out on top of the giant cookie like frosting and used a pizza cutter to slice the dessert pizza.
This is a very calorie dense dish for HMR – it’s about 430 calories! And depending on your prescription it may be more than 2 shakes (I know on my Healthy Solutions prescription is it four shakes!). So this is a rare special treat and I drank a lot of water with it. However it was super satisfying and a perfect way to top off an awesome day of running!
I know it isn’t always a good idea to celebrate with food. I usually find other ways to celebrate accomplishments like getting a new nail polish or watching a trashy tv show I like. How do you celebrate without food?
Mini Meatloaf Muffins – an HMR diet recipe to delight!
I have mentioned before that I love my HMR Core and On-Going classes. We share recipes and stories and I absolutely love the support we give each other. One of my classmates loves to play around with the HMR products and made an awesome meatloaf that she shared on her blog. I have also played with the chili and oatmeal to make burgers which I shared in December as well as submitted to the HMR Web site.
Over the summer I have been to a lot of cookouts and I wanted a way to enjoy BBQs while staying in the box on the Decision Free diet. So I took the meatloaf recipe and played around to create my own portable mini-meatloaf bites!
Mini Meatloaf Muffins
- 2 HMR Turkey Chili Entrees
- 2 HMR Oatmeals (I keep the fruit in the recipe for bites of sweet bbq sauce flavor)
- 1/2 tsp liquid smoke
- 1.5 tsp Worcestershire sauce (I use Annie’s vegan version of the sauce)
- 1 tsp hot sauce
- 4 tbsp water
Preheat oven to 350 degrees. Spray mini muffin pan with cooking spray (you will want a pan that has 24 muffin wells).
Mix chili and oatmeal. Microwave for one minute. Add in remaining ingredients. Divide into the 24 mini-muffin wells. Bake for 25 to 30 minutes (my oven took 27 but my convection toaster oven only took 25). You want the muffins firm but not burnt. They will be moist in the middle so be careful removing them from tin.
I made a dipping sauce of 1 tbsp no-sugar ketchup, 1/2 tbsp low-sodium soy sauce, and 1/2 tsp sriracha sauce. I also used mustard. Play around with your favorite sauces or try my classmate’s special sauce recipe included on her meatloaf blog post!
One half of this recipe is 12 mini-muffins and is one entree and one oatmeal for calculation purposes.
Savory HMR Diet Biscuits
Travel continues to guide my experimentation in the kitchen. I wanted a savory option that could be easily carried on planes, trains, and automobiles!
The 70 shakes have an egg protein in them that helps with the muffins but wouldn’t work well for a savory biscuit. I use the chicken soup but it took awhile to keep the end product from being very dense. The secret is stirring in the baking powder just enough so it’s mixed and activates but not to over stir and lose the bubbles that make it fluffy! I also use a 2-tbsp scoop to portion out the dough on the silpat which means less handling and fewer bubbles lost!
Savory Cheddar Muffins
- 2 HMR Oatmeal
- 2 HMR Chicken Soup
- 2 tbsp Molly Cheese
- 1 cup water
- 1/4 cup water
- 2 tsp baking powder
Preheat oven to 375 degrees.
Mix oatmeal and 1 cup of water. Microwave for two minutes. Stir and let stand for several minutes.
Add in soup, cheese powder and the remaining ¼ cup of water. Stir until combined.
Once dough is mixed, add baking powder. Carefully fold in without losing the air bubbles.
Gently scoop onto a baking pan covered with a silpat mat or parchment paper.
Bake for 15 to 25 minutes until the biscuit is cooked through. Cooking times will vary significantly based on how big you make each biscuit and your personal oven calibration.
This recipe makes six ½ shake servings of three baby biscuits for my prescription.
Don’t forget this is a low-density preparation of the soup and oatmeal. Make sure to drink lots of fluids while enjoying these!
Curried Mustard HMR Bean Cakes
After spending months of eating cold HMR Five Bean Casserole at debate tournaments, I was determined to find a new way to enjoy it. I have been playing with this recipe for almost two months trying to find a balance of flavors and while these pack a flavorful punch, I am sure there are still ways to play with it even more. This is the entree of the month at my clinic and I am traveling a fair amount in July, so I will continue to tweak it and will add modification suggestions if any turn out. I have also frozen two batches for upcoming trips, so I will also post how it travels.
I have made these to enjoy at parties and on road trips. They are great warm and cold!
Curried Mustard HMR Bean Cakes
- 1 HMR Five-Bean Casserole
- 1 HMR Oatmeal
- 1/2 cup of water
- 2 tsp dried minced onion
- 1 tsp yellow mustard
- 1/2 tsp curry powder
- 1/2 tsp salt
- 1/4 tsp garlic powder
Preheat oven to 350 degrees. Prepare baking sheet with a silpat/silicone baking mat lightly sprayed with cooking spray. I use a small baking ring to form my cakes and I also lightly spray the inside of the ring with cooking spray.
Mix all ingredients *except* the casserole in a microwave-safe bowl and microwave for 90 seconds. Add in casserole and mix well.
Spoon mixture into ring molds or make small mounds on your cooking sheet. If using ring mold, press down lightly to pack the mixture together before gently lifting the ring mold.
Bake for 25-35 minutes depending on your oven. You want the cake to be relatively firm. You do not need to flip over the cakes, however it is optional after 25 or 30 minutes depending on the thickness of the cake if you want it browned on both sides. The cakes pictured were not flipped over during the baking process.
This recipe made about 8 cakes. On my prescription it is a shake and an entree. Please remember this is a low-volume preparation for the shake, so drink lots of fluid to help with the volume/fullness!
Raspberry Fudge HMR Diet Muffins
These are super easy to make and have traveled in my purse to many end of the school year social events! Baking time may vary depending on your oven.
Raspberry Fudge Mini Muffins
1 HMR Oatmeal
1 HMR Chocolate 70 shake mix
1 tbsp unsweetened cocoa (I prefer Ghirardelli)
1 tsp baking powder
1/4 cup sugar-free raspberry syrup (Torani or DaVinci work)
1/2 cup of water
1/4 cup of water (reserved)
Preheat over to 375 and spray cooking spray in mini muffin tin.
Mix oatmeal, 1/2 cup of water, and raspberry syrup. Microwave for 90 seconds.
Add cocoa, baking powder, shake mix, and reserved 1/4 cup of water to the oatmeal mix. Be careful not to over mix as you will lose the air bubbles that make the muffins fluffy.
Distribute into 12 mini muffin rounds. Bake for 20-25 minutes until muffins are firm when lightly pressed down on. Remove from oven and then from pan to prevent over-cooking and collapse.
Makes three servings of four mini muffins.
HMR Diet: Spiced Rum Muffins Recipe
As I have worked to increase my physical activity, I have found myself needing to fuel on-the-go. This combined with the travel demands of the job have left me playing with ways to increase the portability of the HMR shakes and cereals. This is one of my go-to recipes. It’s important to remember that these would be a low volume food — I make sure to have at least 8 ounces of water with each serving in order to help with the volume of the meal.
Spiced Rum Muffins
3 HMR Oatmeal packets
3 HMR 70 shakes – vanilla
1/4 cup DaVinci Sugar-Free Chai syrup
1/2 cup DaVinci Sugar-Free Butter Rum syrup
1 and 1/2 cups water
2 tsp baking power
Preheat oven or toaster oven to 350 degrees. Use nonstick cooking spray quickly over mini muffin tins (I find the silicone mini muffin tins to be the easiest).
Begin by mixing the oatmeal, syrups and water in a large microwave safe bowl. Heat for two minutes. Stir and let cool for about five minutes. At this point the oatmeal will have cooked and soaked up much of the liquid but will still be warm. Add the shakes and baking powder by folding them in. The heat from the oatmeal will begin to activate the rising agents and over stirring will deflate the batter. You want those air bubbles being created in order to have fluffier muffins!
Gently spoon batter into muffin tins. Bake for 20-30 minutes depending on your oven calibration – you want a nice brown color on top and a slight firmness to the muffin when you gently touch the top. After removing the pan from the oven, you will want to work to release the muffins from the pan relatively soon after baking or you risk the temperature issues between the heat of the pan and the cool air above causing the muffins to collapse. I like to use a butter knife if I have trouble just popping them out and then I put them on a rack to cool.
After muffins have cooled, I divide the muffins into 9 equal servings. Depending on which pan I use, I either get three or four mini-muffins per serving. I am on HMR Decision Free 3/2 with the 180 shakes, so 1/9 of this recipe counts as half of a shake for me (1/9 of the recipe is like a half an oatmeal or one 70 shake calorically). I then put the servings into snack bags and put them in either the fridge or freezer depending on when I plan on consuming them.
The Healthy Academic 