Tag Archives: trim healthy mama

Starting the Trim Healthy Mama plan

Are you wanting to get started on the low-glycemic Trim Healthy Mama plan and just don’t know where to start?  I’ve put together some ideas on how to get started and stick to the plan.  Try it for a week and see if you feel better.  🙂

Trim Healthy Mama tips

 

There are more tips and meal pictures on THIS page.  Remember healthy fats and slow burning carbs are welcome on this plan, just not at the same meal.

If you’re starting the THM plan, a good blender will be needed to make all the delicious blended drinks, like this Peanut Butter Milkshake, and even some of the new baked goodies.

blender

The new Trim Healthy Mama cookbook is very affordable and full of healthy recipes and tips to continue on your THM journey.   Click on the picture below to purchase the cookbook.

THM cookbook

The original plan book is a thick book full of recipes, plan tips, health tips, and even tips on your relationship with your spouse.

thm

The new plan book is in an easier-to-read format and is all about the plan.

thm plan

Some more great items to have on hand for your journey to weight loss and health.

Trim Healthy Mama Baking Blend

Super Sweet Blend

Gentle Sweet

Pristine Whey Protein Powder

Great Lakes Collagen (great for hair, skin, and nails)

 

To find out more about Trim Healthy Mama, visit their website.

butterfly

Disclaimer: Some of the links contained in this post are affiliate links.  If you purchase through the links provided, I may receive a very small compensation at no extra cost to you.  Thanks!

 

 

Yummy Cheesy Sausage Balls ~ Low Carb and Grain Free

I’ve worked on my old sausage ball recipe and I think it’s a success!

If you love Sausage Balls, try this recipe.

You won’t even miss the baking mix!

sausage balls

Yummy Cheesy Sausage Balls (low carb & grain free)

3/4 lb. Odom’s Tennessee Pride breakfast sausage (or your favorite brand)
8 oz. sharp cheddar cheese, shredded
1 cup of almond flour
1/4 cup grated parmesan cheese
2 tsp baking powder
dash salt
1/4 tsp ground red pepper
1 tablespoon coconut oil, melted
1 egg

Preheat the oven to 375º F.  Spray a baking sheet with olive oil
oil cooking spray. (Misto)  Place dry ingredients in a large bowl.
Using your whisk, make sure the dry ingredients are well combined.
Add the sausage, grated cheddar, coconut oil and egg.
Mix well with your fingers, or your mixer if you prefer. The mixture
should be packy and hold the shape of a ball.

Form into 1” balls. Place the balls on the prepared baking sheet.
Bake for 16-18 minutes or until golden brown.  To prevent sticking,
move the balls with a spatula halfway through cooking or use
parchment paper to line your pan.  Remove from oven and serve warm.

My batch made 32.

*For the Trim Healthy Mama plan: S category

Disclaimer: Some of the links contained in this post are affiliate links.  If you purchase through the links provided, I will receive a very small compensation at no extra cost to you.  Thanks!

Spicy Mustard Glazed Chicken

This yummy chicken tastes very similar to barbecued chicken,

even though it doesn’t have the added sugar of a BBQ sauce.

mustard chicken

Spicy Mustard Glazed Chicken

8 chicken thighs, with skin
2 tbsp ground mustard
2 tbsp melted butter
1/2 tsp seasoned salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp paprika
pepper to taste

Preheat the oven to 400º.  Lay thighs out on baking sheet or pan.
Melt butter, whisk together with mustard and seasonings.
Spread glaze over thighs. Bake for 45 minutes.

Remove from oven and let meat rest 5 minutes before serving.  Serve with pan sauteed green beans or a side salad.  Or maybe both!  Enjoy!

*On the Trim Healthy Mama plan, this meal is in the S (satisfying/low carb) category.

You might also like these recipes:

Cream Cheese Chicken Enchiladas

Chicken Broccoli Fettucine Alfredo

Chicken Fried Steak with Cream Gravy

Apple Pie Egg White Oatmeal (E)

*This recipe is suitable for The Trim Healthy Mama plan as an E (energizing) meal.

Creamy, tasty oatmeal filled with protein and with no added sugar.

If you like oatmeal, but can’t eat it even the gluten free kind, check out this recipe that is very similar in taste and texture.

oatmeal

Apple Pie Egg White Oatmeal (E)

½ cup dry Quaker Old Fashioned Oats*
1/3 cup egg white
1/2 tsp cinnamon
1 tsp vanilla extract
1/4 cup, diced apples (I left these out)
1 cup water
1/4 tsp sea salt, or a healthy dash
2 tablespoons unsweetened apple sauce
your favorite sweetener (I used Swerve)
1 tsp coconut oil

Put oats, water, and salt in a medium pan and bring to boil.

When there is almost no water left, add in egg whites and mix vigorously until cooked through, about another minute.

Once done cooking, add applesauce, cinnamon, vanilla, and sweetener. (add diced apples if you choose to use them)

Stir well and pour oatmeal into a serving bowl.  Top with coconut oil and enjoy.

*cal 229, fat 6 g, net carbs 24, pro 13 g (if using 1/3 cup gf oats and no added apple)

COOK’S NOTE:  I could not eat all of this in one serving, so I may try 1/4-1/3 cup of dry oatmeal next time.

*I used gluten free oats for this recipe.  If you use the old fashioned oatmeal, you may want to soak them overnight.

If you want to find out more about the Trim Healthy Mama plan:

thm book

Disclaimer: Some of the links contained in this post are affiliate links.  If you purchase through the links provided, I will receive a very small compensation at no extra cost to you.  Thanks!

Maple Snickerdoodles ~ Low Carb • Grain Free • Sugar Free

This delicious cookie is perfect for a cookie swap or with a cup of morning coffee.

snickerdoodles

MAPLE SNICKERDOODLES

½ cup unsalted butter, softened
2 eggs
2 cups almond flour
2 tablespoons coconut flour
1½ cups sweetener (Truvia or Swerve)
½ teaspoon vanilla extract
½ teaspoon maple extract
1 teaspoon baking soda
dash of sea salt

For coating: Mix 1/4 cup sweetener and 1 tablespoon cinnamon

Preheat oven to 350º.

In the bowl of your mixer, cream together butter, sweetener, eggs and extracts.
Add flours, baking soda and sea salt. Blend until dough like texture.
Cover mixer bowl with wrap and chill dough for 20 minutes in the fridge.
While the dough is chilling, mix coating ingredients in small bowl.

Shape chilled dough into balls and roll into coating mixture.  Place on a baking sheet.  Press dough flat with the flat bottom of a glass or a cookie press dipped in the coating mix.  Bake 10-12 minutes or until lightly browned.
Let cool and store in a covered container in the fridge.

Makes 24-26 cookies.

Nutritional info: 1 cookie (if 24 cookies)
Cals 141
Carbs 2.7 g
Fiber 1.25 g

(Trim Healthy Mama – S)

More popular cookie recipes:

Giant One Minute Salted Peanut Butter Cookie
Peanut Butter Cookies

Cream Cheese Chicken Enchiladas ~ Low Carb

enchiladas This recipe came about when I was thinking about my fridge and pantry ingredients.   They were quick and easy to throw together and the left-overs make a handy lunch.  Tasty and filling, just one enchilada seems to satisfy.  Serve with a green salad and you have a full meal.

Cream Cheese Chicken Enchiladas

3 skinless, boneless chicken breasts
1 tablespoon chicken bouillon
1 (8 oz) package cream cheese, softened
1/2 teaspoon cayenne pepper
1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1 cup of salsa, red or green (I used homemade)
1/4 cup diced jalapeno peppers (added to the homemade salsa)
7 flour tortillas (I used Mama Lupe’s low carb tortillas)
4 oz shredded sharp cheddar
4 oz shredded taco blend cheeses

In a dutch oven, add the chicken and bouillon in about a quart of
water. Bring to a boil, lower the heat and allow to stew until done.

Remove the chicken and allow to cool.  Shred the chicken.  I
shredded mine in my mixer bowl with the bread hook and it really
works well.  (Since I had that in my mixer bowl already, I went ahead
and added the softened cream cheese and spices.)  Mix well.

Spread half of the salsa on the bottom of a 9 x 13 glass baking dish.
Lay out each tortilla and put a line of the chicken mixture down the
middle of each, about 2 spoonfuls or so.

Roll up and place seam side down on top of the salsa.  Spread the
remaining salsa over the enchiladas and top with cheese.

Bake at 350º for 30 minutes.

*I used homemade mild salsa and added the jalapenos to add more
flavor.

enchiladas2

 

Serve with a side of homemade salsa or your favorite brand in this cute little salsa dish.

 

Disclaimer: When ordering from the links in this post, you help support HoACH without any added expense to yourself.  Thank you.

 

 

Pumpkin Pie Spice Baked Oatmeal (E)

October 29, 2014 is National Oatmeal Day!

I really didn’t know that when I decided to make this baked oatmeal.  So glad I did.  It’s not very sweet (I’m sure you could adjust the sweetness), but it was very filling.

This fits in as an E (energizing) meal in the Trim Healthy Mama plan.

baked oatmeal

Pumpkin Pie Spice Baked Oatmeal

1/4 cup egg whites
½ cup unsweetened applesauce
½ cup pure pumpkin
1 cup unsweetened almond milk
5 packs stevia (or your favorite sweetener to your taste)
2 tsp pumpkin pie spice blend
½ tsp salt
1/3 cup oat flour (made from ground oats)
2 cups old fashioned oats

.

Preheat oven to 350º.

With a wire whisk, mix the egg whites, applesauce, pumpkin, almond milk and stevia until blended.

Add the spice blend, salt, oat flour, and oatmeal.  Stir until well mixed.
Pour into a 9×9 dish that has been lightly coated with coconut oil.

Bake for 30 minutes or until done.

Optional:  I sprinkled some stevia and cinnamon on top of my serving, but I really think it would be good with just a little sugar free maple syrup and maybe some nonfat greek yogurt.

I had this along with 2 thin slices of very lean pan seared deli ham.

Makes 9 servings.

COOK’S NOTE:  I suppose this same recipe might be made with gluten free oats and possibly a gluten free flour blend, but might have to adjust the quantities.

For 9 servings:

Calories 109
Fat 2 g
Carbohydrate 20 g  (Dietary Fiber 3 g)
Protein 4 g

Southern Style Fauxtato Salad ~ Low Carb

My grandmother made the BEST potato salad!  After she was unable, my mom started making it and it was just like Grandma Butler’s.

Even though my mom didn’t eat anything “white, bland or mushy”, she would always make potato salad every holiday meal for my brother and me. I don’t know how she did it without even tasting, ’cause it was always perfect!

I’ve found out that substituting cooked cauliflower actually works and the results are very tasty.  It’s a simple recipe but makes a great side dish for a BBQ or even a holiday dinner!

fauxtato

Southern Style Fauxtato Salad

1 med head of cauliflower, steamed
4 hard boiled eggs, peeled and chopped
½ small onion, diced
½ cup dill pickle relish
2/3 cup real mayonnaise
1 teaspoon yellow mustard
salt and pepper to taste
paprika

Use your favorite steaming method to cook the cauliflower or
to steam cauliflower, cut into florets and put in a large
saucepan. Add about an inch of water in the bottom,
cover and bring to a boil.  Reduce heat while leaving
lid on while the cauliflower steams, maybe about 7 minutes
or so. Drain and rinse under cold water.

Put in large bowl and cut florets into bite size pieces. Add
remaining ingredients and stir well. Sprinkle with paprika
and refrigerate for several hours or overnight.

Serve with grilled meat or as a side for your holiday ham.

COOK’S NOTE: I have used a 12 oz bag of frozen cauliflower
with favorable results. Steam and cut into bite-sized pieces
before adding the remaining ingredients.

Chicken Fried Steak with Cream Gravy ~ Low Carb and Grain Free

I’m adding this recipe to my low carb comfort foods file!

pork steak and gravy

Totally filling and very satisfying, this meal has it all.  It’s fried and topped with gravy.  I felt like I was eating off plan!

On to the recipe…

Process the pork skins and almond meal for the breading until crumb-like.

photo 1

Put the pork steak into the egg wash then the “breading”.

photo 2

Cook the steaks one at a time until done.

photo 3Top with gravy when serving.  Enjoy!

pork steak and gravy

Chicken Fried Pork Cubed Steak with Cream Gravy

4 pork loin cubed steaks, medium size
1/3 cup almond milk
1 egg, beaten
1 cup pork skins
1/3 cup almond meal
1/4 cup Parmesan cheese
½ tsp garlic powder
2 tablespoons coconut oil
1 tablespoon butter

Gravy:
3/4 cup cream
½ cup water
salt and pepper

Put the cubed steaks on a plate and place in the freezer while preparing the egg wash and breading.  The ones I used were very tender and almost fell apart.  Slightly chilling them in the freezer should help firm them up for the breading process.

For the egg wash: In a small flat bowl, combine the almond milk and egg. Beat with a fork until well blended.

For the breading:  In a food processor, process the pork skins and almond meal together until crumb-like.  Add the Parmesan cheese and pulse again.  Add some garlic powder and stir.  Pour into a flat bowl that will be usable for breading the steaks.

Melt coconut oil and butter in a skillet over medium heat.

Dip pork cubed steaks in egg wash and then the breading (on both sides).   Slightly press in the breading on the steak.  Place one steak in the skillet and fry on the first side about 4 minutes, flip and then cook 2 minutes or until done.  (It didn’t take too long and I cooked one at a time so they’d have plenty of room in the skillet.)  Remove from pan and drain if necessary.  Mine didn’t seem greasy at all.

After the steaks are cooked, pour the cream and water into the skillet for de-glazing and making a tasty gravy.  Cook until some of the water has evaporated and the cream has thickened.  Season with salt and pepper.  To serve, spoon over the steaks.

I served mine with buttered steamed broccoli and radishes.  I added cooked rice to my family’s plates.

Serves 4.

Disclaimer: Some of the links contained in this post are affiliate links.  If you purchase through the links provided, I will receive a very small compensation at no extra cost to you.  Thanks!

Peanut Butter Milkshake ~ Sugar Free

This tasty Peanut Butter Milkshake is super satisfying! 

PB Milkshake

Peanut Butter Milkshake

1/4 cup cottage cheese
1 cup unsweetened almond milk
1 cup ice
½ tsp vanilla
2 Tbs natural peanut butter
Stevia to taste (I used 2 packets)

Optional: 1 T heavy whipping cream

Place all ingredients in a blender and blend until all the ice is crushed, maybe about a minute or depending on your blender.

*This drink fits into the S (satisfying) category of the Trim Healthy Mama plan.

Disclaimer: Some of the links contained in this post are affiliate links.  If you purchase through the links provided, I will receive a very small compensation at no extra cost to you.  Thanks!

 

 

Spiced Pumpkin Latte

‘Tis the season for pumpkin!

This warm Spiced Pumpkin Latte, full of  flavor, hits the spot and can satisfy that desire for something sweet and delicious!

Spiced Pumpkin Latte

Spiced Pumpkin Latte

8 oz brewed coffee
1 tsp real butter
1 tsp coconut oil
½ tsp pumpkin pie spice
½ tsp cinnamon
1 heaping Tbsp of real pure pumpkin
2-3 packets of Stevia (to taste)
1/4 cup cream

Add cream to a 12 oz mug.  Pour latte mixture into mug.
Top with whipped cream and a sprinkle of pumpkin pie spice or cinnamon.
Serve immeadiately.

*Spiced Pumpkin Latte (S) in the Trim Healthy Mama’s plan.

Disclaimer: Some of the links contained in this post are affiliate links.  If you purchase through the links provided, I will receive a very small compensation at no extra cost to you.  Thanks!

Yummy Low Carb Breakfast Pudding

This recipe has been around for a while!  But there’s a reason for that…it’s yummy and filling!

pudding

CJ’S BREAKFAST PUDDING

1/3 cup ricotta cheese (I use cottage cheese)
1 egg
3 Tbs. heavy cream
1 Tbs. flax meal
sugar free Maple syrup (I also add a packet of Stevia to sweeten)
Dash of cinnamon

Put first three ingredients into a sauce pan and cook until thick, kinda like a cream of wheat consistency.  Stir in Stevia and flax meal.

Top with sugar free breakfast syrup and a pat of real butter if desired.   Serve warm.

COOK’S NOTE:  Loaded with lots of fiber and high in Omega-3s, flaxseed is great for firing up the metabolism.  Flaxseed meal can also be used as a binder or egg substitute in baked goods for people who are allergic to eggs. The seeds can be sprinkled on fruit, vegetables, cereal or yogurt, while flax seed meal can be used in baking or to bulk out meat dishes.

With the cottage cheese and no Splenda:
Cal 321, Fat 24 g, Net Carbs 8 g, Protein 18 g

*Recipe found at Low Carb Friends.

Strawberry Smoothie

This past summer I got on a smoothie-making kick!

This is just one of the delicious, satisfying smoothies I made for breakfast.

Strawberry Smoothie

6-8 medium size frozen strawberries, partially thawed
1/3 cup small curd cottage cheese
1 tablespoon heavy cream (or 1/4 cup almond milk)
4 -6 ice cubes
2 packets of Stevia or your sweetener of choice

Put all of the ingredients into a blender.  (I have a personal blender like this so I can just blend and go. )  Place the lid on the blender and blend for 45 to 60 seconds, or until smooth.  Pour your smoothie into a glass if not using your personal blender and enjoy.

(Can add extra water while blending if necessary.)

Also, for added nutrition, I sometimes add fresh baby spinach.  It doesn’t affect the flavor, but bumps up the nutrition.

Buffalo Chicken Dip

This creamy, tangy dip with a kick tastes a lot like Buffalo Chicken Wings.

I usually serve with corn chips or tortilla chips, but it’s great served warm with crackers and celery sticks.

It’s kinda spicy for some folks, but the delicious flavor keeps’em coming back for more! Buffalo Chicken Dip

6 chicken tenderloins, cooked and shredded

2 (8 oz) packages cream cheese, softened

1 cup Ranch dressing (I made my own)

3/4 cup pepper sauce (*see below)

1 1/2 cups shredded Cheddar cheese

Heat shredded chicken and hot sauce in a large pot over medium heat, until heated through.  Stir in cream cheese and ranch dressing.  Cook, stirring until well blended and warm.

Mix in half of the shredded cheese, and transfer the mixture to a slow cooker. Sprinkle the remaining cheese over the top, cover and cook on low setting until hot and bubbly.

Serve with celery sticks and crackers, corn chips, or tortilla chips. * I used Louisianna brand hot sauce:

*Trim Healthy Mama (S) (serve with veggies or baked blue corn tortilla chips for dipping.)

This is the birthday of a special lady…my Aunt Mary.

Love and miss her very much!

Sharing with

Poor Man’s Crab Cakes

Got some canned chicken?

Make these delicious and low carb “crab” cakes tonight!

BRUCE’S POOR MAN’S CRAB CAKES 

16-18 ounces canned chicken
1 1/2 teaspoons Old Bay seasoning
2 tablespoons fresh herbs, such as parsley and chives, chopped
2 tablespoons green onion tops, finely chopped
1/4 cup mayonnaise
1 egg
Pinch salt, optional
Pinch pepper
1/4 cup coconut oil

Break the chicken up into very small bits.  Squeeze all of the moisture out of the meat.  Mix all of the ingredients and shape in 4 patties.  I put a sheet of wax paper on a small baking sheet then dropped the chicken mixture into piles. I used my hands to shape each pile into a patty.  Cover with plastic wrap and chill at least 1 hour.

Heat the coconut oil in a skillet  over medium heat. Fry the patties 4-5 minutes per side, flipping carefully, until golden brown on each side.  Drain on a paper towel and serve.

Makes 2-4 servings.

COOK’S NOTE: I like to serve these with a type of tartar sauce made by combining 1/2 cup mayo, 2 tablespoons of lemon juice, and 1 tablespoon Old Bay Seasoning.  Since we like garlic, I’ll usually add a dash of powdered garlic, too.

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