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Are you looking for a quick, easy and healthy lunch? Then give these Tuna Pita Pockets a try! The are yummy, full of crunch and flavor.
For the on plan dressing I used Boathouse Greek Yogurt Ranch and it added so much flavor! If your dressing has more than 2 carbs per serving, just use a bit less than 2 tablespoons. If you need more moisture you could add some 1% Cottage Cheese or 0% Fage Greek yogurt.
Another good idea would be to add some garlic powder or onion powder for more flavor. Pair this lunch with some fruit and you are good to go!
I can tuna
1 cup chopped greens or chopped salad mix
2 tablespoons plan approved dressing
5-6 cherry tomatoes halved
1 Joseph’s Pita pocket
Who doesn’t love it when their eating plan can contain things like Chocolate Chip Cookies. These cookies are perfect! They are sweet, soft and full of flavor!
I have labeled these as a crossover, the reasoning behind this is they are made with sprouted whole wheat flour and have grass fed butter and a whole egg in them. If my reasoning behind this recipe being a cross over is incorrect, please do let me know!
I think I might even be able to win my hubby over with these cookies, we shall find out when he comes home from work. Enjoy!
1/2 cup softened butter ( or coconut oil)
1/2 cup sweetener of choice (used half honey and half granulated monk fruit sweetener)
1 tablespoon molasses
1 cup sprouted flour
1/2 teaspoon salt
1 teaspoon vanilla
1/2 teaspoon baking soda
1/2 cup Lilly’s Chocolate Chips or THM Chocolate Chips
Heat oven to 375
Cream together butter, sugar, vanilla, molasses and egg
Add baking soda and salt, mix well
Add sprouted flour, mix well
Add chocolate chips mix well
Scoop rounded tablespoons onto parchment-lined cookie sheet, bake 10-12 minutes.
This super simple lunch is perfect for that Saturday or Sunday when your craving some warm comfort food. Easy to make you can throw it together in a snap.
It takes mostly THM staple items with just few you might not have on hand. If you make the Taco Pie (I just have to add this is one of our favorites! Its so good!) recipe on page 119 of the Trim Healthy Table cookbook, then you will have pizza sauce on hand, along with cheese. Most THM plan followers also keep Joseph Pitas or lavish bread on hand for quick lunches. You may not have pepperoni in your fridge but you could also use ham deli lunch meat or chicken. Add some tomatoes or mushrooms if you wish and you have a quick and delicious lunch in just minutes.
1 Joseph’s Pita (cut in half or whole) or Lavish bread cut to size
Shredded cheddar cheese
Pepperoni or other meat
Tomatoes, mushrooms or other vegetables of you choice
Either cut your Pita in half and fill with the above toppings and place in a frying pan to heat until warm or lay you whole Pita in the frying pan topping one half with toppings and fold the empty side over to create a pocket. Warm until the cheese is melted and it reaches desired warmth. Enjoy!
The holidays are gone, but the junk food around my house still exists! So I am trying to balance eating right with a little bit of non-plan chocolate or sweet treats! The good news is I started exercising before Christmas and I have kept it up through the holidays and into the New Year! I am not a New Year’s Resolution kind of person, I truly just want to make healthy decisions all year long so this post won’t be all about my New Year’s resolutions, but I do have some goals for this year.
For those of you who don’t know I have started following and creating recipes for the Trim Healthy Mama Eating Plan. On this plan I have cut out a lot of sugar and gluten products from my diet and I lost about 7 pounds in 3 months. I know that is not a lot of weight but I also have never followed the plan 100% so imagine if you did! Imagine how wonderful you would feel. The basis of this plan is to eat every 4 hours and to eat meals that fit into certain categories. S meals are Satisfying meals and have higher amounts of fats and E meals are lean proteins with a carb source and you make sure to space these meals out (about 4 hours apart) to give your body a chance to digest each fuel type. This is a very, very basic explanation of the plan, if you would like to learn more about this plan join the or visit the Trim Healthy Mama Website for more information.
One of my goals this year to drink more smoothies in the morning even though its winter! Burr! I don’t love smoothies in cold weather, but I have found that if I exercise like I want to and drink a smoothie right after when my body is still warm, its not too bad. Why do I want to drink smoothies? I feel like I loose weight faster when I start the morning with a nutrient and protein rich smoothie paired with an on plan muffin (my favorite muffin is the Peanut Butter Cookie Muffin (page 371 of Trim Healthy Table cookbook) which is a FP and pairs with any breakfast) or piece of sprouted grain toast. This kick starts my metabolism and prepares my body for the day ahead. Smoothies also make a great breakfast to eat on the run! I have even started making smoothies for my husband the night before and he tells me they are still good in the morning.
My newest smoothie recipe is an Orange Strawberry Green Smoothie (recipe below). It’s so yummy and refreshing! I bet your wondering what the “green” is in the smoothie. Well it’s Frozen Okra! Yes, okra! The THM plan uses a lot of okra and I have found if used correctly you can’t even taste it, nor will anyone know its there if you don’t tell them. I don’t have all the ideas behind Okra researched myself, but its like putting spinach in your smoothie. It packs in a green vegetable that has lots of nutrients that your body needs and you can’t even tell that is there. I challenge you to use some okra this year. My husband I love the casserole recipes that use Laughing Cow Cheese and Okra to make creamy delicious sauces. (See this post for recipes I created with this type of sauce.) Okay back to the smoothie recipe you have been waiting for, I hope you enjoy it!
1-½ cups of Almond, Cashew or Alternative Milk of Choice
½ cup of Frozen Okra (hint on using Okra below)
1 tablespoon Apple Cider Vinegar (optional)
1 tablespoon Peanut Butter Powder (no or low sugar varieties)
1 tablespoon Vanilla/Plain/Strawberry Whey Isolate Protein Powder (tip below)
3-4 Whole Frozen Strawberries
2 small Satsuma’s/Madrins peeled or 1 large orange peeled (NO SEEDS)
1-3 Tablespoons Alternative Sweetener of Choice
Step 1: Pour milk and apple cider vinegar in blender and add frozen okra. To avoid your okra getting slimy blend these three ingredients right away until no green bits show.
Step 2: Add peanut butter powder, sweetener, peeled oranges and frozen strawberries. Blend until smooth.
Step 3: Add Protein Powder. We add this at the very end because if you blend whey protein powder for too long you smoothie double in volume because the more you blend whey protein powder it because very fluffy and foamy, doubling the size of your smoothie. If you like that consistency blend you protein powder as long as you wish.
Why do I love casseroles? Because they are easy to make, provide left overs or feed a crowd! Also, they smell delicious, are warm, filling and easy to pair with a side of veggies or a salad for a delicious meal on a cold winter evening.
This casserole came to life on Sunday afternoon when we had been gone all weekend, but needed a small dinner and leftovers to start our week. I created it from ingredients I knew I already had in my kitchen. Maybe I should have called it Kitchen Sink Casserole? The first time I made it, it was a THM-S dish, because I didn’t rinse my meat. Knowing I cook way to many THM-S dishes I wanted to find a way to turn it into a THM-E meal. Below is the revised recipe. Don’t forget to rinse ground beef (if you use it) really well under hot water before putting it in the casserole. This removes all that excess fat and grease.
Some things you could add to this dish to make it your own are a can of diced green chilies, diced up chicken breast instead of ground meat, diced tomatoes, or corn. (The casserole in the photos is made from shredded pork (S), diced tomatoes, onion and pepper seasoning blend without the beans and rice. Serve with baked tortilla chips for dipping.)
This is a super simple casserole to put together and if you are following THM and have made any of the cheesy casseroles in their cookbooks you might just have all of these ingredients on hand! Yes, this does contain the secret ingredient okra, you can leave it out if you wish, but it thickens the sauce up nicely and adds some good nutritional value to the dish. I hope you enjoy this recipe!
Creamy Enchilada Casserole (THM - E 8 Servings)
1.5 lbs. lean ground Grass Fed beef/Chicken/Turkey
1 jar salsa (heat intensity - your preference)
1 can pinto beans
1 cup Frozen Seasoning blend (peppers and onions)
1 cup cooked brown rice
1-tablespoon onion powder
1/2 cup Okra
4 oz. 1/3 less fat cream cheese
6 Wedges Laughing Cow Cheese
1-cup veggie broth
1/2 cup almond milk
1/2 cup shredded cheddar cheese
Heat oven to 375 degrees
Brown ground beef in frying pan, then rinse under hot water, add back to frying pan and cook with 1/2 cup salsa, pinto beans and 1 cup frozen seasoning blend.
Spray 9x13 baking dish with cooking spray.
Spread meat mixture in the bottom of baking dish.
Top with all but 2 tablespoons of salsa.
Layer with cooked brown rice, then sprinkle with garlic powder, onion powder and salt to taste.
In blender: almond milk, veggie broth and okra, blend until there are no green bits of okra showing. Add 4 oz. cream cheese, 6 wedges laughing cow cheese and 2 table spoons salsa, blend well. Pour over contents in the baking dish, top with shredded cheddar.
Bake for 25 - 30 minutes until heated through and bubbly. Serve with a side green salad or steamed veggies.
These cookies are not quite like traditional molasses cookies, but they do meet expectations for a sweet treat. The following recipe is adapted in THM style, but the changes to the recipe have altered the way they bake, they don’t spread out thin like traditional molasses cookies but they still taste great and make for a perfect treat.
I believe that if you kept the butter at 3/4 of a cup instead of reducing it like I did that they would probably bake more like the traditional recipe, but I was aiming for an E cookie instead of a crossover. I have countered the lack of spreading by pressing my cookie down with a fork before baking, like a peanut butter cookie and this has seemed to help. The cookies are still soft and chewy like you expect from a molasses cookie.
I altered a few more ingredients and methods when I made my cookies than listed above. I used 1/2 a cup of monk fruit and approximately 1/2 cup of honey for my “sugar” sources. Yes, I know that honey is considered off plan but I tend to like it’s flavor better. I also did not roll all my cookies in Pyure sweetener before baking because I experienced an aftertaste from the stevia and I liked the cookies better without the extra sweetener. I know that a lot of people feel that stevia doesn’t have an aftertaste, so it really depends on your own preference. I also found that in my oven the cookies only needed 8 minutes baking time to turn out perfectly.
If you make any other variations or use more butter I would love to hear about your results. I hope you enjoy this recipe.
Sprouted Molasses Cookies (THM -E)
2 cups Sprouted Whole Wheat Flour
2 teaspoons baking soda
1/2 teaspoon salt
1-3/4 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
1/2 cup butter, melted
1 cup plus 1/3 cup Sweetener of choice
1 egg, room temperature
1/4 cup molasses
Mix together all the dry ingredients except 1/3 of a cup of sweetener
Melt the butter and cream in sugar and egg, then stir in molasses.
Mix with the dry ingredients until a dough forms.
Refrigerate 1 hour.
Pre heat oven to 375
Roll chilled dough in balls and roll in reserved sweetener. (Optional)
Press down with a fork. (Optional)
Bake 8-10 mins
This recipe actually comes from my sister. The funny thing is that she isn’t a THM’er and she wasn’t even trying to make a recipe that worked in my eating plan, but she did and it was so good!
My first time creating this soup myself I used Italian sausage and realized after the fact that that meat combined with the beans probably created a crossover instead of on E.
When my sister made it for me and my husband she used ground chicken instead of sausage. That’s the wonderful thing about soup like this, there are so many ways you can make it and it will still taste good.
Pair this soup with a side salad and a sprouted grain roll or peice of toast for a complete meal.
Italian Minestrone Crockpot Soup (THM-E)
1 lb lean meat (ground chicken or turkey)
1-14.5 oz diced tomatoes
3-14.5 oz chicken broth
1-15.5 oz can rinsed and drained Great Northern Beans
1 Med zucchini chopped
1 cup copped carrots
1/2 medium onion diced
2 tsp Italian seasoning
1 tsp onion powder
1 tsp garlic powder
Brown meat of choice in a frying pan with the onions. (if you want to use Italian sausage I believe the meal would then become a crossover)
While cooking put all other ingredients in the crockpot
Rinse meat under hot water to get rid of excess grease, add to crockpot
Cook on low for 8 hour or high for 4 hours
Serve with a green salad and sprouted toast or roll.
Its Pumpkin Time!
Its fall! I don’t know about you, but I LOVE pumpkin! Pumpkin pie, pumpkin bread, pumpkin lattes, pumpkin cookies, really anything pumpkin says fall to me. After starting THM I was worried I wouldn’t be able to enjoy my favorite treats, but I am finding that there is a way to THM just about any recipe!
I don’t know how many of you have found and enjoyed the Cottage Whips in the THM recipe books? My husband was sold on them the first time I made one. His favorite so far is the chocolate peanut butter, but we have tried lemon and key lime. I found the lemon and key lime harder to get the sweetness and flavor right in, but they were still enjoyable.
Well since its fall I decided its time to make a pumpkin cheesecake version. This may well become one of my favorites and I could probably eat it year round, but then pumpkin wouldn’t be special to fall. So I will have to restrain myself.
My first cottage whips were made in my blender, but I found that after I had blended them until they were silky smooth, that it was very hard to get the cottage whip out of the blender while trying to navigate around the blades. I bought the food processor unit that fits on my blender and WOW, it’s so much easier to navigate my rubber scrapper around the inside of the food processor since I can pull the blade out first. Here’s my suggestion: if you are going to do the THM diet, invest in a food processor, it will make your life easier.
The cottage whips in the THM cookbook are a single serving and you only use one cup of 1% cottage cheese and are labeled a FP. My 2% cottage cheese has 2.5 grams of fat per ½ cup serving, so my gut would tell me this still falls into FP land, but I am leaving it up to you to decide for yourself. Enjoy!
Pumpkin Cheesecake Whip (4 - ½ Cup Servings)
2 tablespoons 1/3 Less Fat Cream Cheese
16 oz. 1% or 2% (LOWFAT) Cottage Cheese
½ Cup Pure Canned Pumpkin
2 TSP Pumpkin Pie Spice (more or less to taste)
2 TSP Cinnamon (more or less to taste)
5-6 TBS Sweetener of Choice (or until you like the flavor) (Gentle Sweet)
1 TSP Pure Vanilla
Combine all the ingredients in the food processor and blend until smooth, sweetening to taste.
When I started creating this dish, I originally wanted it to be an E meal, but after I created the recipe and started calculating the fat content I realized I had an S with an S helper and that I was going to have to reduce some of the fat content for it to be an E. So I have included in the recipe both E and S options.
I based the idea for this dish off of a recipe I saw on Pinterest and the Queso Chicken Bake in the Trim Healthy Table Cookbook on page 123, which by the away is another family favorite. I was concerned that my new dish would not have enough flavor or that it would be dry. But I baked it and served it to my husband with the disclaimer that it was newly created recipe and asked him for an honest review. I was blown away! He loved it! As I tasted it I also enjoyed it! It reminded me of comfort food at its finest and another family favorite was born! Yes, I was honest with my husband and told him there was okra in it, but if you have picky eaters, you don’t have to tell, because they won’t even be able to see it or taste it.
We will be eating this one quite often. I hope you enjoy it as much as we did.
Chicken Cordon Bleu Casserole (THM-S (with S helper) or E) 8 Servings
3 cooked chicken breasts shredded (I cooked mine in the crockpot an then shredded it.)
1.5 cups of brown rice cooked
1 can of chicken broth
1 cup okra (optional, but helps thicken your sauce)
Parmesan (green can)
4 tablespoon bacon bits (1.5 grams fat or less per tablespoon)
8 slices lean ham lunch meat cubed
12 wedges laughing cow cheese
8 oz 1/3 less fat cream cheese
2 tablespoon bacon bits (1.5 grams fat or less per tablespoon)
6 slices lean ham lunch meat cubed
8 laughing cow cheese wedges
3 oz less fat cream cheese
Preheat oven to 375
Place shredded chicken, cooked rice and bacon bits in a greased 9x13 baking dish and mix, season with salt, pepper and garlic powder
lay ham across the top of the chicken
In a blender blend the okra, cream cheese, laughing cow cheese, chicken broth until smooth, pour over mixture in the baking dish
Sprinkle with a little bit of Parmesan
Bake for 30-35 mins until golden on top.
My husband and I have always loved spaghetti squash and there are so many various ways you can serve it. I have made Asian, Italian and Mexican dishes out of it. Spaghetti squash is the perfect replacement for noodles or rice in many dishes and so much healthier for you.
This week when I went to the local pumpkin patch with my sister for our annual pumpkin outing the stand was also selling squash for only $1! We both chose the LARGEST squash we could find. It was such a great deal! Then my only dilemma was what THM E meal could I make out of it. Why an E meal? Because, we have been eating too many Crossover and S meals. It’s best to mix up the meal types for weight loss. The crossovers more closely resemble what we ate before THM, so I am challenging myself to cook more E meals and figure out how to make them complete meals.
In true E fashion I introduce to you my Crockpot Chicken Fajita Spaghetti Squash Bowl, a quick and easy one bowl dinner for those of you who like simple. But if you like to serve sides with your meals, you can pair this with a nice side salad with an E dressing and some oven roasted veggies.
Leftovers microwave well and are just as enjoyable the next day! The recipe and instructions are below.
Crockpot Chicken Fajita Spaghetti Squash Bowl (Crockpot, THM-E)
1 Large Spaghetti Squash
3-5 Chicken Breasts (depending on how many people your feeding)
8 oz. Frozen Seasoning Blend (onions, red peppers and green peppers)
2 6.5 oz. cans mushrooms
4 fresh tomatoes sliced (optional)
1/2 large onion sliced (optional)
1 15.5 oz. jar of salsa
½ package gluten free Fajita Seasoning or
1 tsp cumin
1 tsp paprika
1 tsp mineral salt
1 tsp oregano
1 tsp chili powder
Cayenne to taste
Light Sour Cream – 3 grams of fat or less per 2 tablespoons
0% Greek yogurt
Shredded Cheese (if doing a crossover or for growing children)
Place thawed or frozen chicken breast in the bottom of your crockpot.
Then add the un-drained cans of mushrooms, frozen seasoning blend, salsa, tomatoes, onion slices and seasoning to the crockpot. Cover and cook on low for 7-8.5 hours.
Depending on how you are cooking your spaghetti squash you will want to start cooking it about about 20 – 45 minutes before you want to serve dinner. I like to microwave my squash, but poking two holes on either side making sure you get into the center of the squash so pressure can escape while cooking, then I microwave my squash for about 4-5 minute increments until the outside skin is soft to the touch and gives when you poke it.
While your squash I cooking you want to shred or cut up your chicken in the crockpot so that it is spread evenly throughout and mixed in with your peppers, onions and mushrooms.
Then once you are able to handle your squash without burning yourself, you want to cut it in half, clean out the seeds an then shred the meat with a fork to make squash “noodles.”
After you have made your noodles, serve with squash in the bottom of the bowl, with the crockpot mixture on top, then your optional toppings! Enjoy!