Tips and Tidbits

An online friend first told me about THM. I did a bit of research and something about this way of eating really seemed to "fit" with me. It just feels like an eating lifestyle that I can take on for life. You are allowed to eat every 3 hours. When foods we've loved for a lifetime have been "THM-ified" we can eat them! You never feel deprived since you get to eat cheesecake, chocolate chip cookies, Chicken Alfredo, Lasagna, Meatloaf, delicious soups, etc! Listening to these sisters on YouTube who came up with this whole healthy way of eating, I fell in love with them! They are Christians and are just filled with so much bubbly energy & cuteness! Here's a clip of the 'hows and whys' behind THM  ...

One of the biggest helps I got for implementing THM was learning how to have a protein with every meal or snack. Also, I needed to determine whether the protein was lean or fatty. If my source of protein was lean then I could pair carbs with it. If my source of protein was fatty, then I could pair fats and low carb veggies & berries with it. 

This is "Lazy Lasagna" .... hands down, the BEST recipe ever created for the THM eating lifestyle!! It's on p.140 of the book, "Trim Healthy Mama Plan".

The next important thing was to find tons of delicious sugar-free recipes and good ideas of how to put it all together. Pinterest is a treasure of such recipes. Simply put in THM and whatever recipe you're looking for. You'll need to be careful, though. Some recipes won't exactly follow the plan. 

This site, Darcie's Dishes, is the absolute BEST for mimicking meal plans until you "get it" enough to start making your own meal plans. I love that all of her recipes in her meal plans are highlighted so you can print off the recipes!

Serene & Pearl's newest book, "Trim Healthy Mama Plan" condenses down all their knowledge from the first book into a smaller one. It's in a much easier-to-read format with many yummy recipes. It has their entire THM plan detailed and is a "must read" before starting the diet or you'll never totally understand what an "S Meal, E Meal, FP Meal, etc" is. It explains why it is important to follow this eating plan and why people are achieving amazing results.

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Finally, once you get the hang of it, you'll want to talk to others on the same path. On their website, www.trimhealthymama.com you can find a wealth of information, their books, special ingredients, make your own meal plan online, recipes, read success stories, talk to them (!), and find all sorts of resources. To become a member is only $5.83/mo for 12 months.

FaceBook is also full of THM sites for newbies, recipes, people in close geographical areas, people on a budget, etc. Just do a search for THM and you'll be amazed at all the groups and support that is available! :)

Dairy-Free THM

One of the things I delight the most in with this new way of eating is all the dairy! I love cheese and REAL whipped cream! Some, however, blow up like big balloons when they eat dairy and I want to devote this page to yummy recipes I've found that are totally dairy-free and also stick to the guidelines of the THM eating plan.

Lemon Blueberry Muffins- S

Ingredients

• 2 cups blanched almond flour
• ¼ cup coconut flour
• ½ cup Pyure or *homemade sweetener
• 1 teaspoon aluminum-free baking powder
• ½ teaspoon sea salt
• 6 large eggs
• ½ cup coconut oil, melted
• 1 teaspoon lemon extract
• ½ cup frozen blueberries

Instructions

1. Preheat oven to 375°. Grease a 12 cup muffin pan with cooking spray or line with paper cups.
2. Using a whisk combine the almond flour, coconut flour, sweetener, baking powder and sea salt in a medium mixing bowl. In a large mixing bowl, whisk the eggs, coconut oil, and lemon extract. Blend the flour mixture into the egg mixture and mix thoroughly. Gently add in the blueberries.
3. Fill muffin cups ¾ full.
4. Bake muffins for 15-20 minutes, or until golden brown. Let muffins stand in pan for 5 minutes and then remove to a wire rack to cool. If baked in paper cups remove from pan immediately to cool.

Notes

*homemade sweetener - 1 cup erythritol + 1 teaspoon Stevia

BLT Salad - S

Cut up your choice of leafy greens. Add fresh, ripe tomatoes (and avocado if desired), sliced. Fry up several slices of bacon and crumble over. Lightly salt & pepper the salad. Mix mayo with just enough almond milk to make of the consistency of salad dressing and pour over. ENJOY!

Dairy-Free Hot Chocolate — Cocoa Powder Variation

• 2 cups dairy-free milk, coconut or almond
• 3 tablespoons cocoa powder
• 2 tablespoons Pyure (to taste for sugar-free)
• 1/2 teaspoon vanilla
• pinch of salt

Heat milk until warm.

Whisk in cocoa powder, sweetener, salt, and vanilla, continuing to whisk until the desired temperature is reached.

Bacon-Wrapped Guacamole Chicken Bombs

Makes 8 chicken bombs.

Ingredients:
* 2 ripe avocados
* ½ white onion, finely chopped
* ½ tomato, chopped
* 2 Tbsp. cilantro, chopped
* ½ Tbsp. kosher salt
* 2 Tbsp. freshly squeezed lime juice
* 4 boneless skinless chicken breasts
* Kosher salt
* Freshly ground black pepper
* 8 bacon strips
* 1 Tbsp. canola oil

Directions:

1. Preheat oven to 400°F.
2. Using a knife, cut around the pit of the avocado, separating the halves from each other. Remove the pit and use a spoon to scoop out the avocado. In a large bowl, combine the avocado, onion, tomato, cilantro, salt, and lime juice. Mash and stir with a fork until there are no large chunks of avocado left.
3. Season chicken breasts with salt and pepper on all sides. Slice chicken breasts in half crosswise. Cut a slit into the center of each half to make a pocket. Take a heaping spoonful of the guacamole and pack it into the pocket. Pinch the edges of the chicken closed.
4. Wrap the chicken with two strips of bacon, making sure the ends of the bacon all end up on the same side of the chicken.
5. Heat oil in a pan over high heat. Sear the bacon-wrapped chicken for two to three minutes on each side. Remember to cook the sides of the chicken as well. Bake for 10 minutes. Serve!

Cilantro-Lime (Chipotle) Chicken Meal

Step One: Marinating the chicken

Ingredients:

4 chicken breasts

1/2 cup olive oil

zest and juice of half of a lime

handful cilantro leaves- torn into small pieces 

1 tsp salt

1 tsp pepper

2 tsp garlic powder

2 tsp cumin

Combine ingredients together in a large sized baggie, massage and marinate for at least one hour. I prefer 4-5 hours. At mealtime, pan fry chicken and serve. 

***

Step two: Cooking the beans and rice

Ingredients for the rice: 

2 cups cooked brown rice- I boiled mine in chicken stock for added flavor

2 TBSP butter

2 tsp salt

1 tsp pepper

2 tsp garlic

2 tsp cumin

zest and juice of half lime

handful of cilantro leaves- torn into small pieces

Cook rice then stir in the above ingredients and serve. 

Ingredients for the beans:

1 can of black beans - drained

1/2 cup water

1 tsp salt 

1 tsp pepper

2 tsp garlic powder

10 cilantro leaves- torn into small pieces

When the rice and chicken are almost done, combine ingredients in a stock pot. Heat on medium heat until serving. 

For a THM friendly meal, serve over a bed of chopped romaine with a citrus vinaigrette. Make it an S or an E by adding/excluding ingredients.

I love it wrapped in a Joseph's Pita as an S meal. I do use a very small amount of black beans and leave the rice off.

This recipe is linked up at www.stacymakescents.com and www.gwens-nest.com. 

For more information and recipes check out http://www.trimhealthymama.com/

It's Breakfast Time!

Yum! Breakfast foods are so comforting and nutritious that they can be consumed morning or evening! These are some favorite breakfast foods:

Breakfast Burritos - S

1 pound sausage

1/2 small onion, chopped

2 t butter

12 eggs, beaten

1 (4 oz) can diced mild green chilies, drained

3/4 C grated cheddar

3/4 C salsa

1 (10 oz) pkg burrito-sized low-carb tortillas

***

Fry sausage and onion in a skillet over medium heat. Cook until sausage is browned, about 10 minutes. Break the meat apart into crumbles as it cooks. Drain the excess grease. In another skillet over medium heat, melt the butter until the foam subsides and cook and stir the beaten eggs with the chilies until softly scrambled but not wet, about 3 minutes. Transfer the scrambled eggs into a large bowl, and stir in the cooked sausage mixture. Place a tortilla onto a microwave-safe plate and cook in the microwave on high for 10-20 seconds. The tortilla should be warm and pliable. Spoon about 1/2 C of the sausage/egg mixture in a line down the tortilla, slightly off center. Top with about 1 T shredded cheese and 1 T salsa. Fold 2 opposite ends of the tortilla over the filling. Press the 2 ends down so they stay folded. Carefully roll the shorter, unfolded edge over the burrito, pushing the filling to the back of the roll as you go, to snugly enclose the filling. Keep the 2 ends folded as you roll. Wrap in foil. Repeat with the rest of the tortillas. Freeze any unused burritos for a quick, grab-as-you-go meal another day. 

California Omelet - S

2 eggs, lightly beaten

Roma tomato

Avocado slices

Green onion, chopped

Shredded cheddar

Salt & pepper

Coconut oil spray

Salsa

***

Spray an 8" skillet with coconut oil and heat it over medium heat. Add the beaten eggs and allow to set for about 30 seconds. Add a sprinkling of shredded cheese, salt, and pepper. Allow the eggs to set for at least a minute. Carefully using a spatula, loosen the sides of the omelet, continue to cook until eggs are cooked and set. Lay the tomatoes, avocado slices, some chopped green onion, and some shredded cheese on half of the eggs. Carefully flip the one side of the omelet over the side with the tomato, avocado slices, etc. Slide onto a plate... garnish with additional shredded cheese, chopped green onion, & salsa. Bacon or ham would also be great in this!

Waffles - S

4 eggs

1/2 C Almond milk

3 T Butter, melted

1 C THM Baking Blend or Substitute

2 t Pyure

2-1/2 t Baking powder

splash vanilla

pinch of salt

***

Beat all ingredients together until smooth. Bake in a standard-sized waffle iron sprayed with coconut oil. These waffles may be frozen and reheated in a toaster. Top with your favorite toppings of choice. I prefer dollops of Stevia-sweetened Greek yogurt with a splash of vanilla and strawberries. Can also top with butter and your favorite sugar-free maple syrup.

It's Greek to Me! THM that is :)

I love all the ladies who continually make all these THM-compatible recipes and then share them with us!! Here are a few recipes to satisfy your Gyro cravings!! These are from www.gwens-nest.com

Greek Burgers (S)

• 1½ pounds of ground beef
• ¼-1/2 cup of feta cheese, crumbled (delete for dairy free)
• ⅓ cup sliced black olives
• ⅓ cup sundried tomatoes, cut into chunks
• 4 cloves of garlic, chopped
• 2 t. Greek Spice Blend
• ***
• Press ground beef out flat. I used my grilling tray, covered with foil, so I wouldn't have to wash a separate bowl.Top with all remaining ingredients.Press ingredients down into meat slightly.Fold meat in half over the fillings. Press out meat again, and fold over, repeating until ingredients are incorporated evenly through the meat. Or, you can toss everything into a bowl and mix it up...your call. Form patties into an oval or football shape, indenting the centers with your thumb. This will keep them flat while grilling!Grill to perfection. Zip together Tzatziki sauce to serve with your amazing Greek Burgers.

Greek Spice Blend Recipe

• ⅓ cup garlic powder
• ⅓ cup oregano
• ⅓ cup basil
• ¼ cup onion powder
• ¼ cup sea salt *or* 2-3 tablespoons of regular salt
• ¼ cup pepper
• 1 tablespoon sugar (optional-can omit or use a dash of NuNaturals Stevia extract)
• ***
• Mix together in a jar...it makes a little over a cup. Optional: Dump spices into the blender, and blend to a powdered mix.This makes the flavors 'meld' faster when you mix it.

Greek Salad Dressing

One half cup olive oil, One quarter cup each of red wine vinegar and balsamic vinegar. One teaspoon each of Dijon style mustard and lemon juice, and 2 tablespoons of your spice mix. Shake shake shake.

Tzatziki Sauce (S if used with burger)

• 1 medium cucumber
• ½ a lemon, juiced (1½ T)
• 1½ cups strained, Greek yogurt*(For dairy free, use coconut milk yogurt)
• 1 garlic clove
• 1 t, salt
• 1 t. dried dill or 2 t. fresh
• salt & pepper to taste
• 
  
• If you only have "normal" yogurt, then set about 3 cups of it aside in a strainer, and you'll have about 1½ cups of strained Greek style yogurt in about 2 hours.
• 1. Peel cucumber if desired (I skip this step)
  2. Cut in half lengthwise and strip out seeds with a ½ to ¼ teaspoon.
  3. Rough chop cucumbers, and place in a colander in the sink.
  4. Sprinkle 1 teaspoon of salt over the cucumbers, and let sit for 20-30 minutes.
  5. Add lemon juice, garlic, & dill to the jar or food processor or blender.
  6. When cucumbers have drained, rinse lightly to remove salt, and pat dry with a paper towel.
  7. Add cucumbers to the lemon juice mixture, and process until smooth.
  8. Stir in yogurt until blended.
  9. Taste test and adjust salt and pepper to taste.
  10. If you are lazy like me, you can add *all* ingredients to the jar and blend, and it will give you a thinner sauce.
  NOTES

  Trim Healthy Mama: FP or S, depending on if you use lowfat or full fat yogurt.

Remember to use only lettuce or a low-carb type of tortilla to prevent this meal from becoming a crossover. :)

Putting it all Together

The purpose of this blog is to put together a bunch of delicious, tried & true recipes that comply with Trim Healthy Mama (THM). This is an extremely healthy and God-centered approach to eating put together by two sisters, Serene Allison and Pearl Barrett. To understand these recipes and how they fit into THM, it's necessary that you purchase their books and/or become members of their website, www.trimhealthymama.com

The basis of many low-carb recipes will be the THM Baking Blend. Here is my favorite THM Baking Blend Substitute:

S Baking Blend Substitute

1-1/2 C Oat Fiber

1-1/2 C Coconut Flour

3/4 C Almond Flour

3/4 C Whey Protein Powder

1/2 C Flax Meal (pulverize flax seeds in a small grinder)

2 T Glucomannan

Whisk together in a large bowl and keep in a labeled quart jar.

I like to organize my special ingredients into wide-mouth quart jars and afix pretty labels to each, identifying the ingredient that's inside. There are so many pretty, free, printable labels you can find on Pinterest. Here's one, found at Vintage Glam Studio:

Since we are a "sandwich society", it's needful that we have some kind of bread that fits in with this healthy way of eating so we can continue to eat BLTs, PBJs, Fried Egg Sandwiches, Tuna Sandwiches, Chicken Salad Sandwiches, Toast with breakfasts, etc.

This is my favorite 'bread':

FP Swiss Bread - One Serving

1/4 C Baking Blend

1/2 t baking powder

2 egg whites

1 T water

Pinch Pyure

Pinch Salt

Either put into a flat circle on a piece of parchment paper and bake at 350 degrees for 15 min., or grease a cereal bowl (not plastic), smooth out mixture into bottom of the bowl, and microwave 60 seconds. I prefer the latter. It's very quick. The texture is very nice and it is not eggy. You can add a little seasoning to give this flavor if you like. A tad bit of garlic powder, onion powder, or brewer's yeast is very nice.

Another key recipe is for a sipper to sip on throughout the day to keep cravings at bay, get rid of mental fog, and have an increased feeling of energy & health. There are so many different ways to make these but they must be based on this basic recipe and be sugar free:

Good Girl Moonshine

Into a quart, wide-mouth jar, put the following: 2 T apple cider vinegar (with the Mother), 1 t ground ginger, 1 T Pyure, extracts or flavorings of choice, and ice. Fill jar to top with favorite, sugar-free flavored carbonated water. (Play around with the vinegar and ginger until you get used to the taste)

This is a beginning :) More to follow!