Wednesday, October 1, 2008

Low-carb recipe: TVP "oatmeal"

If you're following a low-carb diet or are diabetic and trying to stabilize your blood sugar, textured vegetable protein (TVP) makes a great alternative to oatmeal while giving the same level of satisfaction and "feeling" of eating the "real thing".

I tried this the other day and am hooked! I love it! This stuff fills you up and keeps you happy until lunchtime. I made mine in the crockpot and takes only two hours until it's ready to eat! (And it filled the house with a wonderful aroma, too!)

This makes a batch of about six reasonable servings. TVP is sold in the organics section of most supermarkets, in health food stores and at bulk stores.

The original recipe is posted here at Laura Dolson's excellent low-carb website.

  • 2 cups TVP granules
  • 1 quart (946 ml) unsweetened soy milk (can use coconut milk or other milk - I used unsweetened almond milk)
  • 1 tbsp cinnamon
  • 1 tsp nutmeg
  • 1.5 tbsp vanilla (or adjust the above seasonings to your taste - my next batch is being made with pumpkin pie spice... yummmmmmmm!)
  • Sweetener to taste (or you can sweeten each individual bowl to your liking)
  • Optional: Whisk in eggs. 4 eggs makes it more like rice pudding (I didn't do this)

Mix all ingredients in crockpot, large saucepan/Dutch oven, or large covered casserole dish (be careful about this - when Laura Dolson tested it in the oven, it overflowed).

Cooking times

Crockpot/Slow Cooker: It will be cooked in about two hours on high or four hours on low, but you can let it go longer and it won't hurt it. (I cooked mine for two hours on low and it was 100% ready.)

Oven: About one hour at 350F.

Stovetop: Bring to boil, then simmer for 30-45 minutes, stirring occasionally - you should know by looking when it's done.

Carb count

Assuming unsweetened soy milk and liquid sweeteners (zero carbs), the entire recipe has about 36 net carbs and makes about 6-10 bowls of "oatmeal", depending upon the size.

(Click on the photo for a larger version.)

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