Tag Archives: Trim Healthy Tuesday

Baked Oatmeal Muffins

I have never been a big breakfast eater, in fact I usually just stick to my coffee with tons of flavored creamer, now that I have started THM I wake up hungry, and I want breakfast. Every recipe I have tried so far that is THM friendly I have absolutely loved, with one exception : Oatmeal. I love my sugary microwave special oatmeal which is an absolute THM no no! Out comes my creative side, and BAM baked oatmeal muffins! Who doesn’t love a muffin in the morning? I know I sure do, this meal will be either a Fuel Pull (Low fat and Low Carb) or an E meal (Moderate Carb and low fat). Serving size for Fuel Pull would be one muffin and for an E would be 2 muffins. photo 3

Baked Oatmeal Muffins 
By:Mel

Ingredients:
2 Cups Old fashioned oats
1/2 tsp fine sea salt
1/4 cup Truvia (ground into powder)
1 tsp aluminum free baking powder
2 eggs 
1 Cup unsweetened almond milk
1 TBS EVCO (extra virgin coconut oil)
2 tsp vanilla or maple extract
Add in's: (the possibilities are nearly endless just choose a food on the FP or E list!)I used about 1/2 a cup of blueberries  and 1/2 a medium apple tossed in cinnamon.

Directions:
Preheat oven to 375 degrees Fahrenheit

Powder your Truvia in a coffee grinder or blender. Then mix all of the dry ingredients in a bowl. Then whip all your wet ingredients together in a separate bowl or blender. Make a shallow well in your dry ingredients and mix thoroughly and toss in you add in's and mix through. Use a measuring cup to ladle the mixture into your lined muffin cups should make 12 muffins Bake for 20-25 min allow to cool and enjoy. These muffins should last about a week in the fridge or about a month in the freezer.

Happy muffin eating y’all ! you can print the PDF of this recipe here: Baked Oatemeal Muffins

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!

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-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

Apple Crisp For One! (E)

I am absolutely loving eating the Trim Healthy Mama way! You get to eat chocolate that is good for you, fresh delicious veggies, and loads of good fats! I am a week and a half into my new found love for this way of eating, on Sunday I found myself feeling slightly sluggish. After a week of feeling energized and fantastic, I was so nervous  could my awesome new food plan be making me feel yucky? NOPE! I just needed to add in more “E” or Energizing meals. These meals are higher in carbohydrates, low in fat, and must include protein.  I diligently made myself a delicious dinner of baked Tilapia, roasted asparagus, and quinoa. It was delectable, but as usual about an hour after dinner I wanted dessert! So I put my creative side to work and looked at Pinterest where I found Joy in the Journey’s sugar free THM friendly version of an apple crisp for a family, it looked delicious unfortunately I am the only one in my house eating this way so her awesome recipe wouldn’t work for me. So I took the concept of this apple crisp and ran with the idea and made it for one! Here is the Recipe:

Apple Crisp for One

Ingredients:

  • 1 Small Baking Apple (about  21 carbs)  (I used a honeycrisp)
  • 2 TBS (4 carbs)Old fashioned Oats divided
  • (optional) 1/2 scoop of Swansons vanilla Whey Isolate protein powder
  •  1 Tsp Butter
  •  1-2 Tsp Truvia or THM Sweet Blend or 1-2 shakes Stevia extract
  •  1 Tsp Ground cinnamon
  •  1/8 Tsp sea salt
  •  1 Tsp water mixed with a shake of Glucomannan
  • Optional Fat Free Redi-whip

Preheat oven to 350 degrees

Begin by peeling, coring, and dicing your apple place in a mixing bowl and add ground cinnamon, truvia or stevia, & optional Protein Powder salt and toss together until your apples are coated on all sides. Next add the teaspoon of water mixed with gluccie (our affectionate name for Glucomannan ) and toss.

I then ground one TBS of my oats in a coffee grinder until it was the consistency of flour, after that I melted my butter in a small skillet  and added the ground oats and whole oats stirring consistently until they had absorbed the butter and resembled crumble.
Pour the apple cinnamon mixture into a small oven-safe ramekin, and then sprinkle your oat crumble on top. Place on a cookie sheet and in the oven bake for 20-22 min. Allow it to cool for a few minutes before devouring it or else you will end up like me and burn your tongue while savoring the deliciousness that is this dessert.

I hope that you enjoy this recipe! I would love to hear feed back from you! Print the recipe here: Apple Crisp For One

Be Blessed! Melissa

For more Trim Healthy Tuesday ideas:

http://www.gwens-nest.com/family-favorite-recipes/sugar-free-coconut-caramel-crunch/