Category Archives: Low carb

These recipes will work well with, Trim Healthy Mama “S” meals, paleo, and atkins type diets.

Pumpkin Pie “Syrup”

Pumpkin pie syrup

Missing my Lattes

Before my carb controlled diet, I never thought twice about stopping at my local coffee shop and grabbing a pumpkin pie latte. They are loaded with sugar!  I figured I could just give them up and be done, but then fall rolled around with it’s crisp air and apple cider, and pumpkins everywhere.

Before I give you the recipe–I need to tell you a secret…

I don’t like a lot of artificial junk, I am a “food from as close to it’s natural state as possible” kind of gal. So I may not always do things the easy way, but you can be sure that it is the most healthy for you. I’m going to give you several options for your syrup. One has regular old sugar, another honey,  one eryrithritol+stevia (Sweet Blend) , and the last one just stevia. You could even omit the sweetener all together and just make it pumpkin pie flavoring. It will be up to you. If you like this recipe…stay tuned because later this week I will have a pumpkin pie shake made with this syrup and it is out of this world! Scroll down for the recipe for pumpkin pie creamer made from the syrup. 

I don’t have many pictures of the different methods, but I hope to update with them. For now, I wanted to get this recipe into your hands!


 

Pumpkin Spice Syrup

What you will need:

1 Cup boiling water

1/8 Cup pumpkin puree (I make my own recipe coming!)

1/2 Cup Sugar, or truvia; OR 1/3 Cup Sweet Blend, or honey; OR 1/8 teaspoon stevia

1/8 teaspoon cinnamon

1/8 teaspoon ginger

1/16 teaspoon allspice

1/8 teaspoon nutmeg

1/16 teaspoon clove

tiny dash of salt

1 teaspoon vanilla

Take your pumpkin puree and boiling water and mix together in a glass measuring cup along with the sweetener of your choice. Mix up and allow to steep for a few minutes. Take a fine mesh strainer, nut milk bag, cheese cloth etc… and strain liquid into a small pot. Turn burner on low and add all spices except vanilla. Stir everything together and simmer(not boil) for around 5-10 min. If you are using sugar the syrup will coat the back of a metal spoon when ready. For the other sweeteners, you will just need to watch it and allow it to reduce slightly. Remember this is a concentrate. You can taste it to see if it is right but it will be VERY sweet. Take it off the stove and strain again add the vanilla and then refrigerate until you are ready to use! 

For a pumpkin latte, I use one cup of coffee, 4 Tablespoons cream, and 2 teaspoons of the syrup. You should add a little at a time to see how you like yours.

To make a pumpkin pie creamer. Add 1 teaspoon of syrup for each Tablespoon of heavy cream. This will make it like a commercial creamer very sweet 🙂

Enjoy! Love Diana


 

Pumpkin Pie "Syrup"
Yields 2
Use this syrup for the base of any drink that you would like to taste like pumpkin pie!
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Total Time
20 min
Total Time
20 min
Ingredients
  1. 1 Cup boiling water
  2. 1/8 Cup pumpkin puree (I make my own recipe coming!)
  3. 1/2 Cup Sugar, or truvia; OR 1/3 Cup Sweet Blend, or honey; OR 1/8 teaspoon stevia
  4. 1/8 teaspoon cinnamon
  5. 1/8 teaspoon ginger
  6. 1/16 teaspoon allspice
  7. 1/8 teaspoon nutmeg
  8. 1/16 teaspoon clove
  9. tiny dash of salt
  10. 1 teaspoon vanilla
Instructions
  1. Take your pumpkin puree and boiling water and mix together in a glass measuring cup along with the sweetener of your choice. Mix up and allow to steep for a few minutes. Take a fine mesh strainer, nut milk bag, cheese cloth etc… and strain liquid into a small pot. Turn burner on low and add all spices except vanilla. Stir everything together and simmer(not boil) for around 5-10 min. If you are using sugar the syrup will coat the back of a metal spoon when ready. For the other sweeteners, you will just need to watch it and allow it to reduce slightly. Remember this is a concentrate. You can taste it to see if it is right but it will be VERY sweet. Take it off the stove and strain again add the vanilla and then refrigerate until you are ready to use!
Notes
  1. For a pumpkin latte, I use one cup of coffee, 4 Tablespoons cream, and 2 teaspoons of the syrup. You should add a little at a time to see how you like yours.
  2. If you don't feel like straining the second time that is ok it just may have bigger spice pieces.
  3. It may separate after it cools, just shake before using.
Sister Uglier http://sisteruglier.com/

 

Chicken and Veggie Fiesta Soup {E, S, FP}

Chicken Veggie Fiesta
It is finally cold here in Dallas, and with cold weather comes SOUP WEATHER! A year ago I would have been reaching for my Chicken Tortilla soup recipe, or my Beef stew, pork and potato green chili stew. This year these recipes would all cause a fuel collision now that I am a Trim Healthy Mama! You see the only rule that we Mama’s always follow when in weight loss mode is: Don’t Tandem Fuel! We don’t mix our Fat fuel sources with our healthy Carb fuel sources.

                I was craving a yummy comfort filled chicken soup with a zing. This is my solution to a cold night a need for a hot bowl of yummy soup! Chicken & Vegetable Fiesta soup, I call it fiesta soup because it is a party on my taste buds! In the original recipe one serving is a Fuel Pull (Low fat, and Low Carb) so you can really take this soup and make it an E (Energizing), S (Satisfying), Or have a FP (Fuel Pull). So Here is the original recipe and some ideas on how to take it to E, S, or keep it FP.
Mel’s Chicken Vegetable Fiesta soup

Ingredients:

3 Boneless skinless chicken breast
1 bag frozen pepper and onion mix (I would have used fresh but I was fresh out of them.. haha)

1 Bag frozen Stir fry vegetables

1 TBS Coconut oil

16 OZ chicken stock (I used store bought)

2 TBS Chopped Garlic or 2 fresh garlic cloves

2 TBS red Chili powder (I use New Mexico Red Chili powder it is my favorite)
Optional: 2 tsp Tumeric (because I pretty much add this to everything now)

1 4 OZ cans Hatch Green Chilies- Hot

1 4 OZ can Hatch Green Chilies- Mild

1 Can fire roasted stewed tomatoes (I use the Del Monte brand)

 Cooking Directions:
Dice your chicken into 1 inch pieces then. On a med-high heat melt your coconut oil until fully melted, the pan is nice and hot add chicken breast. You want to hear that sizzle so you get a nice sear on the chicken. Add Salt and Pepper to taste, once your chicken is cooked on all sides add Garlic and chili powder. Toss your pan so the chicken is coated on all sides with the chili powder and then add frozen peppers and onion mix. Allow this to cook for a good 4-5 min until your onions become translucent. Then add your chicken stock and canned items (Green Chilies, and stewed tomatoes.) as well as your frozen stir fry veggies. Cover the pan and allow your soup to come to a boil and then lower your heat to a simmer for about 30-45 min on low.

This will make about 8-12servings. 

Another option is to throw everything in your crockpot and cook on low for 6-8 hours. (I do this frequently in the mornings and then when I get home from work it is perfect and ready for the eating!)

 S topping Options:

Add a squeeze of fresh lime juice , a sprinkle of cilantro. A generous sprinkle some Cheddar cheese and add a dollop of sour cream and a couple slices of avocado! Slice a low carb tortilla into thin strips & crisp up in some butter to sprinkle on top and enjoy! (Just remember for an S you want no more than 6 Carbs from store bought carb items)

E Options:

Add a squeeze of fresh lime juice , a sprinkle of cilantro Add a 1/3 cup of cooked Brown rice or a ½ Cup of Black Beans, a sprinkle of Part skim mozzarella and a dollop of 0% Greek Yogurt! You could also enjoy a few Baked Blue Corn Tortilla chips with it!

 Keep it FP:

add a squeeze of fresh lime juice , a sprinkle of cilantro , a sprinkle of cilantro Add scant sprinkle of part skim mozzarella, & a dollop of 0% Greek Yogurt and enjoy!

 I hope you enjoy this one as much as I did! Remember you can spice it up or down as much as you want. I probably added abother 4-5 TBS of Chili powder to mine (I like a little kick in taste buds) My 5 year old son gobbled it up. Since it is just the two of us I have some in the fridge for lunches and a few containers frozen in the freezer for later!

 **If you are not living the Trim Healthy Lifestyle this would be considered Paleo, or Low Carb/Low Fat Friendly. Alrighty then, I think I have now covered all my bases.** <3 Be Blessed!~ Mel

 

 

 

 

Chicken and Veggie Fiesta Soup {E, S, FP}
Yields 8
I call it fiesta soup because it is a party on my taste buds!
Write a review
Print
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 3 Boneless skinless chicken breast
  2. 1 bag frozen pepper and onion mix (I would have used fresh but I was fresh out of them.. haha)
  3. 1 Bag frozen Stir fry vegetables
  4. 1 TBS Coconut oil
  5. 16 OZ chicken stock (I used store bought)
  6. 2 TBS Chopped Garlic or 2 fresh garlic cloves
  7. 2 TBS red Chili powder (I use New Mexico Red Chili powder it is my favorite)
  8. Optional: 2 tsp Tumeric (because I pretty much add this to everything now)
  9. 1 4 OZ cans Hatch Green Chilies- Hot
  10. 1 4 OZ can Hatch Green Chilies- Mild
  11. 1 Can fire roasted stewed tomatoes (I use the Del Monte brand)
Instructions
  1. Dice your chicken into 1 inch pieces then. On a med-high heat melt your coconut oil until fully melted, the pan is nice and hot add chicken breast. You want to hear that sizzle so you get a nice sear on the chicken. Add Salt and Pepper to taste, once your chicken is cooked on all sides add Garlic and chili powder. Toss your pan so the chicken is coated on all sides with the chili powder and then add frozen peppers and onion mix. Allow this to cook for a good 4-5 min until your onions become translucent. Then add your chicken stock and canned items (Green Chilies, and stewed tomatoes.) as well as your frozen stir fry veggies. Cover the pan and allow your soup to come to a boil and then lower your heat to a simmer for about 30-45 min on low.
Notes
  1. Another option is to throw everything in your crockpot and cook on low for 6-8 hours. (I do this frequently in the mornings and then when I get home from work it is perfect and ready for the eating!)
  2. See the blog page for all the fuel topping ideas.
Sister Uglier http://sisteruglier.com/

Sister Ugliers Best Cookies EVER!

Today is our North Texas THM Meet up and we always bring yummy on plan THM snacks or desserts to share. I have been seriously craving chocolate chip cookies for a while now,  and thought it would be a yummy treat to share with my sweet THM friends. However I do not have a great recipe… So what is my solution? I searched Pinterest Hi & Low but none of those I found met my cookie snobbery standards… So I made up my own!  Get ready for some mouth watering, Buttery Deliciousness… I mean really i could eat the whole batch on my own…

image

                                                                                Ingredients:

photo 11/2 C Butter
1/4 C Coconut Oil
1/3 C THM Brown Sugar
2 tsp Vanilla
2 Eggs
1/2 tsp Baking soda
1/2 tsp Salt
3 C Blanched Almond Flour
1 1/4 C Lilly’s (Stevia sweetened) Chocolate chips

 

                                                                                                          Directions:

Preheat oven to 325
photo 2Cream together Butter, Coconut oil, and THM Brown Sugar
Add Eggs, Vanilla & Salt
Mix Almond Flour Baking Soda in a separate Bowl & incorporate into wet ingredients one cup at a time.
Fold in chocolate chips and place in the fridge for 15 min to firm up
Spoon onto a cookie sheet lined with parchment paper (DO NOT grease it will cause the bottoms to burn)

Bake for 11-13 min allow to cool and enjoy with a Trimachino Rich or a glass of almond milk. (MMMMM YUM)
These are an S or Satifying snack for those of us following Trim Healthy Mama.

 

Sister Ugliers Best Cookies EVER!
Yields 2
Write a review
Print
Prep Time
10 min
Cook Time
12 min
Prep Time
10 min
Cook Time
12 min
Ingredients
  1. 1/2 C Butter
  2. 1/4 C Coconut Oil
  3. 1/3 C THM Brown Sugar
  4. 2 tsp Vanilla
  5. 2 Eggs
  6. 1/2 tsp Baking soda
  7. 1/2 tsp Salt
  8. 3 C Blanched Almond Flour
  9. 1 1/4 C Lilly’s (Stevia sweetened) Chocolate chips
Instructions
  1. Cream together Butter, Coconut oil, and THM Brown Sugar.
  2. Add Eggs, Vanilla & Salt.
  3. Mix Almond Flour Baking Soda in a separate Bowl & incorporate into wet ingredients one cup at a time.
  4. Fold in chocolate chips and place in the fridge for 15 min to firm up.
  5. Spoon onto a cookie sheet lined with parchment paper (DO NOT grease it will cause the bottoms to burn)
  6. Bake at 350° for 11-13 min allow to cool
Notes
  1. Enjoy with a Trimachino Rich or a glass of almond milk. (MMMMM YUM)
Sister Uglier http://sisteruglier.com/
Diana here–

I just couldn’t resist adding this picture of the cookies that my sister Melissa brought me with my special tweak!

I softened 2 Tablespoons of cream cheese, mixed with stevia, vanilla and caramel extract. I then spread on one cookie, made a sandwich, and rolled in Lily’s chips! It was super yummy! Tell us how you like to eat your cookies?

IMG_20140812_204030

Steak Lettuce Wraps {S}

steak wraps

As I was planning my menu for the week I knew I was craving lettuce wraps from one of my favorite local restaurants. I sat at the table slightly perplexed and disappointed because their sauce is sugar laden and filled with ingredients that do not fit into my Trim Healthy Lifestyle. I began thinking “I bet I could make that myself and tweak it to be Trim & Healthy. So I put my brain went to work on a plan to create my own mouthwatering lettuce wraps. Here is what I came up with:

photo 2

Steak Lettuce Wraps with a Ginger Teriyaki Sauce. {S}

Ingredients:

  • 1-2 Heads of Romaine Lettuce (Butter Lettuce works great too I just happened to have Romaine in the fridge)
  • 1TBS EVCO (Extra virgin Coconut Oil)
  • 1 TBS Toasted Sesame Oil
  • 2 tsp. Truvia
  • 1/2 Cup Soy Sauce Or Braggs Liquid Amino’s (I used Soy Sauce)
  • 1 Onion Diced
  • 2 tsp. minced or finely grated fresh ginger
  • 1 TBS minced garlic (Divided)
  • 1-2 tsp. red cracked chili pepper flakes. (Optional if you don’t like spicy.)
  • 1/8 tsp. glucomannan
  • 2 LBS Chuck Steaks- Cut into 1-2 in Strips
  • 1 Large Zucchini thinly sliced
  • 1 Large Yellow summer squash thinly sliced
  • 4-5 mixed sweet peppers thinly sliced
  • 8-10 Button Mushrooms thinly sliced

Rinse the Lettuce and separate leaves onto a plate. Place in the fridge to chill while you start the filling.

Filling Cooking Instructions: I started by sautéing the chopped onion in 1 TBS EVCO when they began to turn translucent I added the steak strips and sautéed them until they were browned on all sides. Then I added all of my peppers and mushrooms. After about 4 min I added the rest of my veggies and allowed those to cook covered for about 3 min. Next I added the soy sauce, ½ TBS minced ginger, and garlic and Toasted Sesame oil. Stirred together well and covered. I allowed this to cook until all the veggies were tender and the meat was cooked thoroughly.

Sauce instructions: Strain the liquid from your pan into a sauce pan and add: ½ TBS minced ginger, Truvia, and red cracked chili flakes stir all ingredients together over a medium heat until it begins to simmer and then lower your heat to a Low heat. Continue to stir and add 1/8 tsp.

of glucomannan (used to thicken the sauce). Stir vigorously to avoid clumping. (I use a salt shaker to evenly distribute the gluccie)

Allow to simmer another couple of minutes and then remove. The Sauce will thicken as it cools.

 Assemble your components and Enjoy.

We got to eat out on the patio this evening it was a rare cool night in Texas. We enjoyed this with some Iced Tea and watched the kiddo’s play in the sprinkler. It was a night for the record book! My favorite part of this meal, is that it is delicious & filling but it doesn’t leave you feeling weighed down and heavy. We were still able to go on our evening walk and enjoy time together after a steak dinner!

P.S. You will need extra napkins as these can be finger licking good but slightly messy!

For More information on Trim Healthy Mama Visit Http://www.trimhealthymama.com

 

The Great Fauxtato Search of 2014

Hi everyone I am Melissa and I am a potato addict. That is to say that I love them, I need them, mashed, Fried, hashed, baked, puréed, in soup, with roast, or just all alone on their own. Potato’s are this perfect, delectable, mouth watering side dish that I have eaten all my life. Which wasn’t a problem, until I started this amazing journey in January. Potato’s are a high glycemic starchy food 🙁 which does not fit into my new lifestyle plan! Trim Healthy Mama is a Low Glycemic Lifestyle in which I separate eating carbs and fats, which is our bodies two main fuel sources. I love every single day on THM, there is so much freedom, and I have received so much from this lifestyle and given up very little; refined white flours, sugar, and you guessed it POTATOS. Thus I am need to find a good, delicious, mouthwatering substitute for my potato’s.
My search began with Mashed potato my very favorite side dish buttery, creamy, and yummy. Amazingly, cauliflower was the answer here. I steamed a 16 oz bag of frozen cauliflower ( because that is what I had on hand fresh works great too) until they were tender, I threw them in my blender a handful at a time and blended until smooth then added 1/2 stick of butter, 1/4 cup of sour cream, salt, pepper, garlic powder and blended again until combined…They were lip smacking good!! My four year old LOVED them and asked for seconds. They receive a 4 out of 5 stars in my book. One point taken off for texture they weren’t as creamy as potato’s, but they were a delicious alternative and help chase the pounds always so they are a keeper.
Next up in the search are roasted potato’s. Radishes work really well here!! Radishes have about 1 net carb per half cup! Super low carb and great on the glycemic scale. The first time I made them it was an epic fail… But I learn from my mistakes, they let here is boiling in lightly salted water. It takes away the parsnip-y flavor. I pan roasted them with butter, minced garlic , S &P, and a 1/4 of an onion until Caramelized and yummy ( about 20 min). OMGoodness they were yummy. 5 out of 5 stars for me they were flavorful, and had a great texture! These will be repeated in my house hold. ** side note Radishes are also great with a roast in the crock pot! They absorb all the beef or pork flavor and are super yummy**
Last but certainly not least the French fry, oh My sweet love of French fries! I did a little digging for this one, and discovered a recipe for baked Jimica fries! In case you don’t know Jimica is a fruit and it has a sweet citrusy flavor it is usually eaten raw. 1 whole Jimica is about 4g Net carbs (8g Carbs – 4g fiber=4g net carbs) so here is what I did to this yummy fruit I didn’t even really know existed until last week. I peeled it (with some difficulty) then cut it into 1/4 inch width pieces. I tossed it with some EVOO, seasoning salt, black pepper, garlic powder, onion powder, and baked at 375 degrees Fahrenheit for 25 min then flipped and baked an additional 25 min. Holy potato fake out batman they are yummy!! 5 out of 5 stars for a French fry replacement!
I hope you find your perfect potato replacement! Let me know your ideas in the comments! I love trying new recipes and ideas. Happy eating!!
Love Mel!
Here are my roasted Radishes

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And my Jimica French Fries

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Cilantro Dressing (Deep S)

IMG_00000695_hdrI have begun my first THM Fuel Cycle and I needed a delectable deep S dressing, In the book there is a heavy emphasis on using Greens for your Deep S days. What is my favorite Green you ask? CILANTRO! I came up with this recipe in order to pack more super-food punch into my salad. Cilantro has all of the antioxidant and crime fighting power of other greens and bonus: it helps alkalize your blood. This recipe has 8 simple ingredients that most will have on hand.

Ingredients

  1. 1 bunch Cilantro(Stems and all)
  2. 1/4 small white onion
  3. 1 clove garlic
  4. 1 tsp Salt (or to taste)
  5. 1TBS Nutrional yeast
  6. 2TBS Raw Apple Cider Vinegar
  7. 1 cup Extra Virgin Olive Oil
    (more or less depending on the size of your bunch of cilantro)

Wash and rough chop Cilantro bunch, place into your blender or food processor with all ingredients and half of the oil, blend on high for around 2 minutes (pausing to scrape down the side so everything is incorporated)  you will notice it take on a creamy looking consistency. Slowly drizzle the remaining oil continuing to blend on high. Pour it into a washed mason jar or your favorite glass container that holds at least 16 oz (I used an recycled salad dressing bottle) store it in the fridge. It will be a thick dressing similar to the texture of a ranch dressing with out all the carbs.  Makes about 2 cups of dressing.  Your serving size is 2 TBS for 15 g of good healthy fat per serving. For a heavy or Deep S you are welcome to have a larger serving I poured it over my salmon last night mmmm delicious!

IMG_00000686_hdr

-Love Di

For More Trim Healthy Tuesday Idea’s:    www.gwens-nest.com

For more information on eating the Trim Healthy Mama way visit: Http://trimhealthymama.com