Mon, Apr-12-04, 10:41
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Registered Member
Posts: 1,182
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Plan: SPII IS/BOAG
Stats: 186/136/140
BF:A lot/18%/20%
Progress: 109%
Location: Jackson, MS
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I use:
1 c sliced almonds
1 c textured vegetable protein, aka TVP (available at health food stores)
1/2 c rolled oats
1/2 c unsweetened coconut
6 tbsp Atkins maple syrup
large pinch kosher salt
Toss all ingredients together. Spread in a shallow baking pan and toast 1 hour 30 minutes at 200, stirring every 15 minutes.
Recipe makes 6 1/2 c servings. Per serving:
Calories: 219
Fat: 13g
Protein: 13g
Total Carbs: 14g
Fiber: 6g
Net Carbs: 8g
This is more maintenance-oriented, but you can cut the carbs down to something more suitable for OWL by substituting for the rolled oats, which account for 4g of the 8g net carbs per serving. I'd probably do a quarter-cup of flax meal and another quarter-cup of coconut, but some of the other things on your list would probably be good too.
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