Posts Tagged ‘THM’

Recipe: Low-Fat, Low-Carb Honey Mustard Sauce

Dear Reader,

Just a quick recipe to share today. This is my low fat, low carb honey mustard sauce. I like to put it on roasted potatoes or to throw it in a pot with sausage and greens, onions, cabbage, etc. Because of the molasses it is not no carb so if you are using it in a THM S setting you will want to make sure you don’t overdo the molasses.

Low fat, low carb Honey mustard sauce


1 tbsp Dijon mustard

2 tbsp xylitol

2 tbsp cider vinegar

1 tsp molasses (you can up this to as much as 1 tbsp in a E meal)

All the ingredients except the mustard

All the ingredients except the mustard


Mix all ingredients. That’s it! I told you it was easy

Ta-da! Sauce!

Ta-da! Sauce!


Recipe: Low Fat Burrito Pie (dairy-free, gluten-free), THM E

Dear Reader,

I haven’t been adhering strictly to the Trim Healthy Mama (THM) way of eating (WOE; don’t you love acronyms?) in recently months. I still have it in the back of my mind, but have been leaning more towards JUDDD. But my teenage daughter recently expressed an interest in it and so I have been trying to cook THM for her and also to adhere more to it myself in a show of solidarity. It has been working for her, at least to some degree. I try not to ask about it too often.

I don’t know about you, but I find it harder to come up with low-fat (THM E) recipes, especially ones my whole family can eat since we also have other food sensitivities. This recipe fit the bill. It is low-fat, dairy-free, soy-free, and gluten-free. Unfortunately, I had a computer error and lost half the pictures, including the ones of the finished product, so you will have to use a bit of imagination.

Low-Fat Burrito Pie


3 c cooked rice (a great way to use up leftovers!)

2 cans fat-free refried beans

2x 12 oz. cans chicken (or leftover cooked chicken, cut into small chunks or shredded)

1 tsp salt

chili powder, garlic powder, and onion powder to taste

1x 15 oz can tomato sauce

1/2 tsp salt

chili powder to taste

gluten-free corn tortillas


1. Preheat oven to 400.

2. Mix together in a large bowl the precooked rice, chicken, beans, 1 tsp salt, and seasonings.

The filling mixture

The filling mixture

3. In another bowl, stir 1/2 tsp salt and additional chili powder into tomato sauce.

The sauce

The sauce

4. Cut tortillas into quarters to make wedges.

5. In a 9×13″ casserole dish, spread a couple of tablespoons of the sauce. Place a single layer of tortilla wedges on top of sauce. Spread with 1/3 of rice and bean mixture. Top with 1/3 of remaining sauce. Continue to layer in this fashion (like you would for a lasagna): tortillas, rice and beans, sauce. End with a layer of tortilla wedges and the last of the sauce.

Beginning the layering process

Beginning the layering process

6. Cover loosely with foil and bake in preheated oven for 25 minutes. Remove foil and bake for another 10-15 minutes.

If desired, you can serve fat-free sour cream or Greek yogurt as a topping for those who can eat dairy.



Recipe: Pumpkin Muffins — Gluten-free and Low Carb (THM- S)

Dear Reader,

I love my peanut butter muffin recipe, but sometimes a girl needs a change so I recently adapted them to make pumpkin muffins. These are gluten-free and low-carb and have some extra protein added in. If you are on the THM diet, they are an S.

Pumpkin Muffins:

Makes approx. 9 muffins


3/4 flax meal

3/4 c blanched almond meal (if it doesn’t say blanched, it has a different consistency and will likely give a grainier texture)

1 scoop (1/3 c) protein powder (I sued whey but you could use egg white if you need to avoid dairy)

1/2 c xylitol, truvia, or THM sweet blend

1 tsp salt

1 tsp xantham gum

1 tsp baking soda

1 tsp cinnamon

big dash nutmeg

1/2 c canned pumpkin

1/2 c almond milk (or other milk of choice)

1 tsp vanilla

2 eggs or 1/3 c egg whites


Preheat oven to 400. Grease a muffin tin. In a large bowl, combine the dry ingredients and mix well. Add the wet ingredients and stir until thoroughly moistened and of a uniform consistency. Drop by spoonfuls into the prepared muffin tin, filling each cup up about half way. Bake in preheated oven for 20-25 minutes until a toothpick inserted in the center comes out clean. Enjoy!

pumpkinmuffins1 pumpkinmuffins3




Low-Calorie Zucchini Pizza-Like Thing (THM — Fuel Pull)

Dear Reader,

What do you do if you are having a JUDDD down day or a THM Fuel Pull day and the kids are eating pizza? Here is one answer. I found this zucchini pizza-like thing to be very satisfying. It was filling and it tasted good. If you are a THM, this is fuel pull (maybe not enough so for the FP cycle but good for a FP meal). If you are on the JUDDD WOE, this is about 150 calories.

Low-Calorie Zucchini Pizza-Like Thing


One medium zucchini

2 tbsp coconut flour

3 tbsp egg whites

1/2 tsp salt

low-calorie pizza sauce (see this post for a recipe)

2 wedges light Laughing Cow cheese

2 tbsp Parmesan cheese


Preheat oven to 450. Spray pie plate with cooking spray (I use the olive oil kind).

Peel the zucchini and grate it into a bowl. Add the coconut flour, egg whites and salt. Stir to combine. Add the Laughing Cow wedges and stir some more, mushing them up with your spoon to get them evenly distributed.

Place in preheated oven and bake 15 minutes.

Ready to bake -- see that giant chunk of zucchini? I refuse to grate down to the end; I have grated my fingers too often.

Ready to bake — see that giant chunk of zucchini? I refuse to grate down to the end; I have grated my fingers too often.

Remove from oven, top with pizza sauce and Parmesan. Return to oven and broil for a minute or two until lightly browned.

This dish will not hold up like pizza; I ate it out of the pie plate with a fork.





Recipe: Gluten-Free and Low Carb Bagel Dogs

Dear Reader,

This recipe uses a modified version of my calzone dough. If you are a THM, these are an S meal. If your goal is to keep them low carb, be sure to check the package of the sausages you use as they can vary a lot in how many fillers they use. The ones I used this time, which I believe were Hillshire Farms Turkey Little Smokies, had 3g of carbs for 5 links. My kids haven’t had real bagel dogs in a while but they were quite pleased with these.

Gluten-Free Bagel Dogs


1/2 c millet flour (may be omitted to keep it super low carb)

1 c blanched almond flour (must be blanched; almond meal is not the same)

1/2 c coconut flour

1/2 psyllium husk powder

1 tbsp xantham gum

1 tsp salt

1 tbsp baking powder

1/4 c olive oil

1 tbsp apple cider vinegar

2 1/2 to 3 c boiling water

1 package cocktail franks


1. Put some water on to boil in a kettle.

2. Preheat to 400 and grease two cookie sheets (I use coconut oil for this).

3. In a bowl, combine all the dry ingredients (that’s the first 7 of them). Mix well.

4. Add in the oil and vinegar. Mix well. The dough will still be fairly dry at this point.

5. Add 2 cups of the boiling water. Stir. Add more water 1/2 c at a time until all the dry ingredients are well-moistened. The psyllium husk powder sort of swells up when you add the boiling water. It also takes a few seconds to absorb all the water it can so you want to add it, stir, wait a few seconds and then evaluate if you need more. You want no flour-y dry bits left and also I found the dough was easier to work with and actually stuck to my hands less when it was moister.

6. Wait a few minutes until the dough it manageable (you did just add boiling water to this mess), then take one sausage link and a small piece of dough. Flatten out the dough with your fingers and wrap it around the link, pinching the edges to seal it. Place on a cookie sheet. Repeat with the rest of the dough and links.

Pinching the dough around the links

Pinching the dough around the links

Place on cookie sheet

Place on cookie sheet

7. When you cookie sheet is full, place it in the preheated oven for 10 minutes. I found that the dough and links worked out just about evenly. The dough will not change color substantially but mine were lightly browned on the bottom when done.

Fresh out of the oven -- Yum!

Fresh out of the oven — Yum!


THM, JUDDD, Fasting and a Recipe: Low Calorie Pizza

Dear Reader,

I have been toying with the Trim Healthy Mama (THM) way of eating for a while and it has helped me in some ways though I don’t have a lot of weight to lose if any. Whether through my own lack of rigor or because I am pretty close to goal weight or because I am getting older and having some hormonal issues, THM has not been working well for me lately. Based on a suggestion in the THM book, I decide to add a new component, JUDDD (don’t you just love acronyms?). JUDDD is a form of what they call alternate day fasting or up-day, down-day eating. Basically, three days a week you eat pretty minimally and the other four you eat normally. This has been working a lot better.

I think there are a couple of issues at work. One is that after a while on one WOE (way of eating, in internet lingo) one gets bored and one’s metabolism also gets bored. Sometimes any new approach helps just because it is new. Another is that at least for now JUDDD is easier to think about. THM is about not combining fat and carbs and this just requires a lot more thought than just not eating very much some days. I still think in a THM way some of the time, but I don’t feel so much pressure to get it right. Even the THM book says that if you combine it with JUDDD you will need more of what they call crossover meals which combine fat and carbs.

I was pleasantly surprised to find that the internet gurus were right and that the down-days (low-calorie days) on JUDDD are not too tough. Though I am at times hungry, I am not starving and in general I am more energetic on those days. I try to eat the same things a lot on those days so I don’t have to think too much about it and it feels like I have more time overall in my day. It makes me think really that the old practice of fasting for religious purposes has some merit to it. Being raised Catholic, I tend now to shy away from things that smack of strict religiosity. But I could see that regular fasting could have a lot of benefits. I do think it would be harder if done irregularly or sporadically. I know for myself if I just had to miss food once in a while it would probably be all I thought about. But when the body is somewhat used to it, there is actually a feeling of greater clarity and being able to better focus that comes on the fasting days. Though I should note that I don’t fast in the sense of not eating at all; I just eat a lot less.

The biggest question I had in trying this whole JUDDD thing is what to eat on the down days. I have found some things that work for me. One is my 100 calorie shake which I have shared previously. Another is this oat fiber bread which I think is only 50 calories. It is a bit dry and bland by itself, which leads me to this recipe:

Low-Calorie Pizza

Make oat fiber bread according to this recipe from The Fruit of Her Hands. Slice bread in half and place on cookie sheet. Top with 1 tbsp sugar-free pizza sauce (see the recipe on this page). Spread evenly with one wedge Laughing Cow Cheese (if you can find it, the tomato basil flavor is an excellent choice). Sprinkle with about 2 tsp parmesan cheese (the kind in the can). Broil on high for 3-5 minutes until it begins to get brown and crispy.

That’s it. If you are eating Domino’s every day it may not taste impressive but it’s pretty good for only about 100 calories.

Doesn't look half bad, does it?

Doesn’t look half bad, does it?


Recipe: the 100 Calorie Pumpkin Shake

Dear Reader,

This shake/smoothie is low-carb, gluten-free, and only 100 calories. It also contains some protein so it should stick with you for  a little while at least. If you want it even higher protein, you could add whey protein powder, but, of course, this will increase the calorie count. The cottage cheese gives it a nice creaminess. Glucomannan, if you are not familiar with is, thickens things up nicely. It is great because it thickens whatever you are making without needing to heat it up. The more you blend once you have added the gluco, the thicker it will become. I add the ice at the end because I like my shakes/smoothies cold and I hate to have to wait. If you are on the THM diet, this is, I believe, a fuel pull snack.

The 100 Calorie Pumpkin Shake:


1 c water

1/2 c unsweetened almond milk

1/4 c canned pumpkin

1/4 c fat-free cottage cheese

1/2 tbsp stevia (or to taste)

pinch salt

splash vanilla

1/2 tsp cinnamon

dash nutmeg

splash maple extract

1 tsp glucomannan

ice cubes


In a blender, combine all the ingredients except the glucomannan and ice. Blend on medium for  a minute or so. While blender is running, slowly add the glucomannan. Blend for another minute. Turn blender to high/ice crush and add a few ice cubes. Blend a few more seconds and then you are done.



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