Some nights I just dont want to take a whole bunch of time cooking, however I always want a good healthy dinner on the table! I dont know about you but The Dickson Home stays busy,between my 7 year old and my 3 month old sometimes I feel like a professional juggler! Last night I came up with an easy and HEALTHY dinner! It got rave reviews from my son (who is quite possibly the pickiest eater I know)!
Easy Peasy Meatballs:
2 lbs ground turkey (I use 99%fat free)
1tbs onion poweder, garlic powder
2 tsp smoked paprika
Salt & black pepper to taste
4 light rye wasa crackers (blended in food processor)
Preheat oven to 350. Combine all ingredients in a medium size bowl & mix until spices are evenly disbursed. Next roll meat mixture into balls they should be 1 1/2 inch in diameter. In a Medium non-stick frying pan spray with “Pam” brown meatballs on all sides. Transfer to a parchment lined baking sheet & bake at 350(f) for 20 min.
I served these over brown rice with steamed veggies, but i can see using these meatballs for spaghetti & meatballs, meatball subs, meatballs and gravy, swedish meatballs… Really the possiblities are endless, They are so versatile, low fat, low carb NOT low on flavor! For those readers following THM these meatballs are a Fuel Pull & can be used in both S & E meals.
While everyone in the world is jumping on the pumpkin bandwagon , I am over here craving chocolate chip muffins! I absolute adore the Trim Healthy Mama Baking Blend of flours! The texture is light and airy like my favorite high carb muffins made with sugar and white flour. This Muffin recipe is full of protien, low glycemic, and VERY waiste line friendly. The best part? It tastes so good you will feel like you are CHEATING !! This recipe makes about 12 regular size muffinsor 24 mini muffins. They all diappear in my house too quickly to store but I would say they will last about a week in the fridge. I hope you love as much as we do, even my super picky 6 year old loves these muffins!
Preheat oven to 425 degrees f. Cream together Butter, Sweet blend, eggs, vanilla, & molasses . In a seperate bowl Mix all dry ingredients and add to your butter mix a scoop at a time stirring in each time you add the dry mix. Slowly mix in the 1 cup almond milk & stir until combined then slowly stir in the chocolate chips. Scoop into a prepared muffin tin, and bake on 425 for 7 min lower the temperature to 375 and bake an additional 15 Min. allow to cool & enjoy!!!
This recipe is Low Carb, Gluten Free, & A THM S or Satisfying meal.
**This post contains affiliate links. There is no additional charge to you for using these links**
I don’t know about you, but I didn’t find many great deals on Amazon Prime day. I did wind up with an electric pressure cooker for $99! I have been eyeballing them ever since my poor crock pot crock broke. I have been trying to decide whether or not to replace the crock pot or start using an electric pressure cooker.
The best thing about this new gadget is that it will replace 4 of my appliances: yogurt maker, rice cooker, crock pot, electric skillet. I really like the convenience of the crockpot with timer, and the speed of stove top pressure cooker. I have always owned a rice cooker because it makes the best rice and I don’t have to babysit a pot on the stove. I am curious to see how my new pressure cooker stacks up to my rice cooker. More on that later in another post.
Let’s get down to business of the soup! This is one of the easiest recipes you will ever make. It only takes 1 pot, you put in all the ingredients at the same time. Perfect for working peeps and busy people alike. You can use either a crock pot, pressure cooker or stove. It is also very versatile and easily adjusts to your family’s tastes.
Chana Dahl is a small yellow bean that looks like a mini chickpea split in half. It isn’t the same as a yellow split pea. It has a wonderful smooth consistancy, and mild flavor. It can be cooked dry or after soaking YAY me because I often forget to soak my beans! Here is a pic of the kind that I buy
To make this you will need the following items:
Chana Dahl, Chicken breast(whole or ground), kale, chicken stock(optional), garlic, bay leaves, dried or fresh onion, onion powder, salt, tumeric, paprika, korma masala, mild curry powder, can of stewed tomatos and greek yogurt or fat free sour cream (optional).
To start assmeble all your ingredients in the increments listed below in the recipe. The prep time literally takes me 5 min or less.
From L to R we have dried onion flakes, onion powder, paprika, tumeric, bay leaves, korma masala and mild curry, salt, and garlic cloves.
Take your chicken breast and place it on the bottom of the pot. You can use fresh or frozen chicken. You can also use 97% lean ground chicken fresh or frozen, just remember to increase the cooking time if you are using frozen meat.
Next, put your kale( stems removed) in the pot. I don’t chop mine because it breaks down well in cooking. If you don’t have kale use any kind of greens you have on hand. I have used the power blend from Costco and we like that as well. This is a great way to get greens in your meal plan. The kale will not overpower this dish especially with the curry powder in there.
On top of the kale, dump the soaked Chana Dahl, all of the spices and salt, 4C chicken stock, and enough water to cover the contents of pot by 1/2″ to 1″ depending on how you like your soup add more or less water. We like ours kind of soupy with lots of broth. I often use left over veggies in this dish such as bell pepper, carrots, zuccinni, asparagus. Anything that I only have a small amount of hanging around.
If you have a pressure cooker like I do, you will want to cook for 30-40 min on high pressure. The whole thing should take about an hour and 20 min. If you want to speed up cooking time a little, add hot broth and water. With this amount of food in the processor it takes about 30 min to bring the pot up to the temp that seals and starts cooking. Then it takes about 10-20 min for it to cool down enough to open. I wait 10 min and vent the cooker. After you open the cooker add in your can of tomatoes and stir, shredding the chicken as you stir. Serve yourself a bowl and put a dollop of greek yogurt on top YUM!
This amount will feed a family of 5 with leftovers depending on how many bowls you eat. It is a hearty and cheap meal to fix. The whole thing usually costs me less than $10 for the whole pot. I have included directions for crock pot, stove top and stove top pressure cookers in the notes of the recipe card.
If you don’t have all of the spices feel free to leave some out, or add a spicy curry if you like it that way. My husband likes it spicy and my kids don’t so he adds sriracha to his bowl. This recipe is very forgiving so feel free to make it your own by adding more or less spices.
The finished product above in the pot. I hope you enjoy as much as my family!
Curried Chana Dahl Soup- Low Fat
This recipe is a delicious spin on curried lentil soup
3/4 lb Chana Dahl beans soaked overnight and rinsed
2 Chicken breasts ground, whole, frozen or fresh
1 bunch kale stems removed
3 bay leaves
7 cloves fresh garlic
4 tsp dried onion flakes or 1/2 med size onion
1 tsp onion powder
1 tsp tumeric
2 tsp paprika
1 tsp korma masala
2 tsp mild curry
2 Tsp salt (we like it salty so add less if you don't)
4 Cups chicken stock
2 Cups water
1 15oz can stewed or diced tomatoes (added after cooking)
1 Tablespoon greek yogurt or fat free sour cream
Add chicken breast, or ground chicken to bottom of pot
Next add kale on top of chicken
Sprinkle all dry spices, salt and bay leaves(whole) on top of kale
Pour Chicken stock all over dry ingredients
Pour in water to cover other ingredients. About 2 cups, more or less depending on what kind of pot you use, how large it is and how soupy you like your beans
Cover and set the timer to 40 min if using frozen meat or dry beans, 30 min if using defrosted meat and soaked beans. It is hard to over cook so if unsure use longer time.
Once the cooker is opened add in your can of tomatoes and stir.
Add a T of greek yogurt on top of your soup in your bowl
You are now ready to eat!
Crock pot method: For soaked beans and defrosted chicken will take on average 4 hours. For dry beans and frozen chicken it takes me 6-8 hours to get the consistency where I like it.
Stove top method: For soaked beans and defrosted chicken, it takes around an hour and a half to 2 hours. For frozen chicken and dry beans, almost double that. I bring my pot up to a rapid boil and then turn the burner way down to a simmer, stirring every once in a while.
Stove top pressure cooker method: Same as recipe, use the pressure guide for your pressure cooker for poultry.
It is crazy weather here in Dallas about a week ago it was nearly 80 and then this week it is FREEZING!! So this is what I call soup weather! One of my favorite soups is my mom’s “Caldito” (Translation little soup) it is a very humble soup, beef, onion and potato. If you eat low carb or happen to be a trim healthy mama white potatoes are a no-no because they are a very high glycemic food and cause a surge of insulin which creates a fat storing nightmare when you are trying to lose weight or even maintain. All I have been craving is mom’s caldito, there was really only one solution; I tweaked my mom’s recipe to make it Low Carb, or a THM S. we usually serve this soup with warmed flour tortillas or saltine crackers. Honestly we all like it a little bit different My dad loves this with saltine crackers, my 5 year old loves this with cheddar cheese and a flour tortilla quesadilla. I served mine with a low carb tortilla quesadilla and cheese and sour cream. You can make it your own! I hope you enjoy this simple and yummy taste of my family’s favorite soup, let me know what you think!
Momma Uglier’s Caldito
1-2 Lb. Grass-fed ground beef (I use lean but it is up to you)
2 large bunches of Radishes cleaned and cut in half
1 yellow onion diced
24oz Beef broth
¼ cup Chili powder
1 tsp Cumin
2 tsp chopped Garlic
¼ tsp cayenne (if you like spicy add more, if you don’t add less)
1 small can Tomato sauce
Salt and pepper to taste
Add butter or coconut oil and melt add radishes and sear them on all sides then add yellow onion and ground beef allow to cook until browned on all sides. Next add the tomato sauce, salt and pepper, Spices, and beef broth. Allow flavors to meld a few minutes and then taste the broth to make sure it doesn’t need anything else, Bring all to a rolling boil and then simmer on a low heat for 60 min or until your radishes are fork tender. Turn off Allow soup to cool a little serve hot with optional toppings of shredded cheese, and sour cream.
About a month ago my sweet friend Patricia from work brought these AMAZING rosemary nuts to work, Tish is our RN and she is such a talented baker, and confection maker! I snuck in a few of these nuts knowing that they were totally off plan for Trim Healthy Mama… I felt no guilt! I simply enjoyed the delectable little confection and decided I must THM-ify (this is a new word I made up… it’s a verb of course meaning to tweak or change a recipe in a THM friendly recipe) OK enough of the English lesson according to Mel… With Tish’s genius recipe in hand i set off to work– it was pretty simple. Special thank you to Tish!
With out further ado; here you are I call them Sweet and Spicy Rosemary Nuts:
(1/3 cup truvia or sweet blend & 1/8 tsp black strap molasses mix until combined)
1/2 tsp salt
2 tsp chopped rosemary (Fresh is best but dried will work if it's what you have on hand )
1 pinch or 2 shakes of Cayenne Pepper
2 cups of pecan halves
Preheat oven to 350
Place Pecan's in a single layer on a parchment lined cookie sheet. Place in oven for 8-10 minutes, don't allow them to scorch! they will become very fragrant with they are ready your nose knows when they are done.
While the pecan's are roasting melt butter in a pan over a low heat,then stir in your THM brown sugar, salt, and cayenne pepper until incorporated completely.
When the timer goes off for the pecans toss them in a bowl and pour your glaze over them and toss until all the nuts are coated. Then toss in the finely chopped rosemary so it is evenly disbursed on the nuts.
Now place your coated pecans onto the parchment lined cookie sheet and pop them back in the over for 4 minutes (no longer or they will burn!!)
By Melissa Chavez
Sister Uglier http://sisteruglier.com/
You will want to allow these to cool completely before sampling. They will keep fresh at room temp for a few days so no need to freeze or refrigerate. One serving is a small handful (about 8-10 pecan halves) If you are a Trim Healthy Mama like me you want to make sure to always respect your portion size in nuts because of the fairly high fat to carb ratio. We don’t to create and accidental clash of the fuels!
These would make a great and simple party treat for all those holiday parties coming up, or even a great neighbor gift! Throw them in a cute baggie and tie with a bow.
***Disclaimer DIANA LOOK AWAY NOW! my poor Sister Uglier is deathly allergic to nuts! I promise am not trying to kill her with this recipe, but I just had to share!!***
Pumpkin, Pumpkin, Pumpkin! Since the first week of October all i have read about is pumpkin recipes, coffee, cake, pie, bread… You name it bloggers have made it PUMPKIN! I am a little late for the pumpkin band wagon, however the last few day I have been seriously craving pumpkin pie.Buttery yummy crust, creamy pumpkin filling and delicious creamy whipped cream on top… NOM NOM NOM!!! Well last night also wanted donuts. thanks to my amazing lifestyle on Trim Healthy Mama, I can have my pie and eat my donuts too! thus the creation of Pumpkin Pie Donuts with a Cinnamon brown butter dipping glaze! is your mouth watering yet? These are packed with protein and will keep you on track all morning! they are a THM S or Satifying meal, which means they will also work for Paleo or Low Carb! I use a mini donut maker, but you can also use a donut baking pan. There are directions for both, Enjoy!
Pumpkin Pie Protein Pack Donuts
These protein packed Satisfying donuts will leave you satisfied and ready to take on the day!
1 Cup pumpkin puree (Fresh or canned just make sure the ingredients are only pumpkin if using canned)
Cinnamon brown butter Glaze
3 TBS Butter
2-3 shakes ground cinnamon
3 TBS Truvia or 1.5 TBS THM Sweet Blend
1-2 tsp cream
In a bowl cream your butter, protein powder and THM brown sugar, then add your pumpkin puree, and mix well until completely combined. Add in your three eggs mix until thoroughly incorporated. Add in your almond flour one cup at a time then add in your pumpkin pie spice, salt and baking powder mix until the mix is combined well and smooth.
If you have a donut maker : Place about 1 TBS in each well of your donut maker and allow your donuts to cook easily until the ready light comes on.
If using a donut pan preheat your oven to 350 .
Fill each donut well with about 1 ½ TBS of mix. Bake for about 10-12 min or until you can insert a tooth pick and it comes out clean
Grind or blend the Truvia or THM Sweet Blend in a blender or coffee grounder until powdered. In a small pan melt and brown 3 TBS butter, you will know it is ready when it begins to smell very fragrant and caramel-ish. Remove pan from heat and add two to three shakes of cinnamon and mix well. Then add in the powdered Truvia or sweet blend slowly until it is completely combined. Add cream 1 tsp at a time until it is nice and creamy.
Allow your donuts to cool (if you can I personally burned my tongue because they smelled sooooo good!) enjoy dipping these in the brown butter glaze or roll each donut in the glaze and allow it to cool before eating.
By Melissa Chavez
Sister Uglier http://sisteruglier.com/
Savory Sweet Potatoes (low fat)
This is a quick and easy recipe that uses leftover baked sweet potatoes.
Peel cold sweet potatoes and slice into rounds, while you are heating up a non-stick skillet sprayed with the cooking spray. Season your rounds with the salt, cumin, garlic and onion on both sides and place on the skillet. Brown both sides (use a bit more cooking spray for 2nd side if needed). On your plate sprinkle cilantro and add a dollop of the greek yogurt.
This was served with chicken breasts cooked with onions and peppers, Bragg’s liquid aminos and seasonings. It was a very filling and low fat dish!
If you want to splurge a little, use several tablespoons of butter to cook the sweet potatoes in, and add sour cream instead of the greek yogurt.
I tend to bake a whole oven full of sweet potatoes, in order to make the most of my energy! My kids love them cold, hot, sweet and savory so keeping them in the fridge on hand makes a great easy meal. This whole dish only took about 10min to make!
Recently I have begun to see a stall out in my weight loss, it is coming off still just MUCH slower than it was in the beginning of this THM Journey of mine. This is to partially be expected when one has lost 66 LBS in 6 months, however being the overly analytical type A personality I am… I began to evaluate my life now as opposed to my life when I was just beginning THM. One very major change has been that I am now a full time working outside the home THM, as opposed to a part time working outside the home THM. When I was home part time I was able to do much more scratch cooking during the week and make sure I got in my breakfast, second breakfast, lunch, snack, supper, and dessert everyday exactly 3 hours apart just like a good little THM! My weight was literally melting off of me at a rapid pace, because I was constantly keeping my metabolism boosted and my body satisfied.
As a full time pediatric nurse I sometimes find it difficult these days to find the time for my morning and afternoon snacks right at the 2.5- 3 hour marks. This is not always optimal for my weight loss during the week! As you know when we don’t feed our metabolism regularly it begins to slow down and our weight loss can stall out. Wait a minute did I just say we all need to eat MORE frequently to continue our weight loss? Yes Ma’am I did (that is part of what I love about THM I get to feed my inner “fat girl” constantly and keep her quiet and satisfied… or energized depending on the meal ) when I skip meals and snacks or go WAAAAYYYYY to long in between them two things happen; my metabolism slows and my concentration suffers, and second my blood glucose drops to a hypo glycemic state which is not good for my weight loss but especially not good for my health!
Once I discovered my issue I knew I had to come up with a winning game plan to conquer this challenge. This is a tool that I use in my life anytime I have a challenge, or I want to make a change. I found this amazing book “Performance Intellegence” and it’s follow up book “Renewed” when I heard the author, Dr. Julie Bell speak at a ladies retreat a few years ago. Just like THM her book completely shifted my thought process. In this book she gives you step by step tools on how to be successful at just about anything you want to put your mind to. First you have to set your goal, then you have to set up your winning game plan on how to get to your goal, lastly you now have the freedom to say no to anything and everything that is not going to get you to your goal. It is very simple in my terms here, her book goes into much more detail, and is truly a “game” changer. If you are looking for more direction in your life and how to change things to get there I would definitely encourage you to pick up a copy of this book!
My winning game plan for Snacking:
Come up with a list of easy, quick prep, snacks I can keep in my drawer or scrub pocket in order to eat quickly between office visits. (My List is below to give you some ideas)
Plan ahead. I committed to making and following my menu weekly. I plan for Breakfast, Lunch, Dinner, and two snacks a day as well as my drinks and desserts. (You can download a blank template Here, as well as see a couple examples of my menus)
Prep, Prep, Prep! I spend my Saturday and often Sundays prepping my food and snacks for the week, so that then when my busy week comes I can simply grab and go, without having to think or stress.
Here is my list of Easy Prep, go to snacks throughout the week. Divided by food Type:
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!!
Here are my roasted Radishes
This week is my third week as Trim Healthy Mama, I am eating delicious chocolate, rich foods, Coffee with cream and I get to have carbs & healthy fats (separately) as well. My second weigh in this past Saturday showed no change in my weight and since seeing those numbers I have honestly been so discouraged, I lost 12 LBS in week 1, followed the plan to the tee in week 2 what went wrong? This week I have been thinking about perspective and today my new outlook finally hit me after dinner.
There are a few thing that you give up with THM processed flours, added sugar, & starchy veggies. While getting the hang of this the last few weeks I have spent a large amount of time in the kitchen cooking most of my food from scratch so that it will for sure be on plan. We took the easy way tonight and got some KFC, I asked them to order me grilled and I would make a side salad with creamy Ranch dressing to go with it. I was pretty proud of myself for putting together a decent “S” meal at KFC . Yet as I sat at the dinner table tonight with my parents and my son I was feeling sorry for myself. The 3 of them had original recipe and potato wedges (MY FAVORITE I love potato’s in every form possible they are my weakness). I sat there sulking and dutifully eating my salad and grilled chicken which by the way was absolutely yummy. Thinking to myself ugh what was I thinking giving up my precious potatoes? This is just too hard I want potatoes! When I got up from the table I thought to myself Melissa you seriously need a new perspective! You see all I have been concentrating on is loss; be it weight loss, or the loss of foods I love and found comfort in, but I have been ignoring all am I gaining with this journey!
A new way of eating
A new dress size
A new found passion for food the right way
A new support group in my fellow Trim healthy Mama’s
More energy than I have had in years
A healthy, well-rounded way of eating
Control over my health
Control over my attitude & emotional eating
Opportunities to help other women and men who struggle with their weight & Health
An even closer relationship with my Sister Prettier (Diana) this is by far the best “gain” of all!
I know that if I can keep going with this lifestyle of eating I will continue to gain positives in my life. I also know that my weight loss will continue and my clothes sizes will continue to shrink, what i cannot do is get so wrapped up in the number on the scale that I get discouraged and give up. I need to continue to look at the positive and what this lifestyle has given to me. I can’t wait to reach my goals. I can’t wait to prove my doctors wrong who told me I would never get this weight off and just to accept it at 18 years old. For the first time since that day I have hope to be at a healthy weight; to be able to go shopping in a regular dress section and not be confined to the plus size section. I am excited to see the new me, body and mind.