Posts Tagged ‘THM’

THM Recipe: Peanut Butter Cookie (S)

Dear Reader,

It’s gluten, dairy, and soy free. It is virtually carb free. It cooks in one minute (or so) in your microwave.  And it’s yummy.

Peanut Butter Cookie for One (S)

Ingredients:

2 tbsp coconut flour

1 tbsp defatted peanut flour

2.5 tbsp xylitol (or to taste)

1/4 tsp baking powder (you can omit this for a denser cookie)

1/8 tsp salt

splash vanilla

1 egg

2 tbsp coconut oil (melted will be easier to stir)

2 tbsp water

Directions:

Combine all ingredients in a microwave safe bowl, saving 1/2 tbsp of xylitol. Mix well until it is all of a uniform consistency. Sprinkle remaining xylitol on top. Microwave on high for 1- 1.5 minutes. It should be set on top but still soft. Enjoy!

Here it is topped with whipped cream.

Here it is topped with whipped cream.

Nebby

 

THM Recipe: Lemon Blueberry Muffin (FP)

Dear Reader,

I know there are lots of recipes like this out there but this one was so good that I thought I would share it. It is also virtually carb and fat free and cooks in 2 minutes (or less) in the microwave.

Lemon Blueberry Muffin (Fuel Pull)

Ingredients:

1 tbsp coconut flour

1 tbsp oat fiber

1 tbsp xylitol plus a little more

1/4 tsp baking powder

1/8 tsp xantham gum

pinch salt

2 tbsp water

2 tbsp egg whites

2 tsp lemon extract (0r to taste)

handful of blueberries

Directions:

In a microwave safe bowl, combine the coconut flour, oat fiber, 1 tbsp xylitol, baking powder, salt and xantham gum. Stir. Add the water, egg white and lemon extract. Mix till the dry ingredients are well-moistened and it is all a fairly uniform consistency. Stir in the blueberries (no more than 1/4 c). Sprinkle with a little more xylitol. Microwave on high for 1-2 minutes. I find these things always take 2 minutes in my microwave though most recipes for such things call for 1 min.

Enjoy!

Yummm . . . here is the end result with just a little fat free whipped cream.

Yummm . . . here is the end result with just a little fat-free whipped cream.

Nebby

 

 

THM Recipe: Fuel Pull Pumpkin Muffins

Dear Reader,

The title says it all I think. These muffins have a  nice flavor thanks to the spices. Mine were if anything too moist. If you are not familiar with the Trim Healthy Mama jargon, fuel pull means they are low in both fat and carbs.

Fuel Pull Pumpkin Muffins

Ingredients:

15 oz canned pumpkin

1/4 c egg whites

2 tbsp flax seed meal

2 tbsp coconut flour

1/4 c xylitol

1 tsp baking powder

1 tbsp cinnamon

1/2 tsp salt

1/4 tsp xantham gum

1/4 tsp nutmeg

1/4 tsp ground cloves

Directions:

Preheat oven to 400. Grease muffin pan (I like to use a small amount of coconut oil for this). Mix all ingredients. Divide among muffin cups. Bake for 20 minutes. Makes 12 muffins.

Here they are baking in the oven.

Here they are baking in the oven.

Easy!

Nebby

THM Recipe: Super Simple Fuel Pull Pancakes

Dear Reader,

I don’t know about you, but I find to hard to find a Fuel Pull breakfast (for more on the Trim Healthy Mama way of eating see here). I am not a big egg eater and egg white omelettes appeal even less.I saw the basic idea for these pancakes online. It amounted to essentially: use protein powder, add liquid, cook. That seems pretty bland so I added a few things. It is still pretty simple though. I will not tell you these are th best pancakes ever. They definitely need something moist on top like sugar-free syrup, maybe Greek yogurt or low-carb jam, but they cook up nicely, hold together well, and have pretty much no fat or carbs.

Fuel Pull Pancakes:

Ingredients:

2 scoops protein powder

1 tbsp xyltiol

1/2 tsp cinnamon

1/4 tsp xantham gum

1 tbsp oat fiber (optional)

splash vanilla

4-6 tbsp water or almond milk

Directions:

Combine dry ingredients. Add vanilla. Add water or almond milk a tablespoon at a time and stir until you get a get a fairly liquid, pourable batter. I had to sue the full 6 tbsp but if you omit the oat fiber, I assume you would use less liquid as well.

Pour the batter a small portion at a time on a preheated skillet. When the top shows a fair number of bubbles, flip it over (it cooks pretty quickly).

A few bubbles are starting to form on the first side.

A few bubbles are starting to form on the first side.

Cook for about 30 seconds on the second side and then remove from heat.

The first side is done beautifully.

The first side is done beautifully.

Repeat with the remaining batter. This made 3 and a half small pancakes for me, a good amount for one breakfast.

All done!

All done!

Nebby

 

THM Recipe: Ricotta Pie (S)

Dear Reader,

This recipe went over really well in our house. My youngest daughter is off dairy and couldn’t eat it, but the three other children all asked for seconds (and it contains spinach!!). Next time I think I will have to double it. I used ham in it because I had some leftover but you could leave the meat out or use bacon. It is definitely an S meal.

Ricotta Pie (S):

Ingredients:

optional: 1-2 cups chopped ha or bacon

10oz package fresh spinach

2 cups ricotta

1 c mozzarella

1/4 c parmesan cheese

1 tbsp minced garlic

1 tbsp basil

1 tsp salt

2 eggs

Directions:

1. Preheat oven to 400.

2. If using chopped ham, brown it in a skillet over medium heat, add spinach, cover and cook 5 minutes until spinach is wilted. If using bacon, cut it into small pieces, cook in a  skillet until brown, then add spinach, cover and cook 5 minutes until spinach is wilted. If you are not using meat, place the spinach and a tablespoon or so of water in a skillet, cover and cook until spinach is wilted and reduced in volume.

3. Combine meat, spinach, and all other ingredients. Mix well.

4. Dump everything in a  greased pie plate.

5. Bake at 400 for 30 minutes until edges begin to brown.

6. Let sit for 5-10 minutes before serving.

ricotta1

Yum!

Nebby

THM Recipe: Pumpkin Cheesecake Whip (S)

Dear Reader,

The other morning I wanted something different for breakfast, but I hadn’t planned ahead to make anything ahead of time. I had a craving for cheesecake, especially pumpkin cheesecake (a perfectly acceptable breakfast on the Trim, Healthy Mama diet, you know), but I didn’t want to take half an hour or more to make it. So instead I came up with this recipe. It is enough for two servings. I had one for breakfast and one later that afternoon for snack. I will say the second, which had been in the fridge a while, was better. But even freshly made it was good and satisfied my craving for something creamy. For those of you with the THM book, you will recognize that this is based on their cheesecake berry crunch recipe. I have changed it by giving it a pumpkin instead of a fruity flavor. I also like using pecans in this combination and adding them near the end so that there are crunchy chunks in it.

Pumpkin Cheesecake Whip (S)

Ingredients:

5 oz. reduced fat cream cheese

1/2 c canned pumpkin

1.5-2 tbsp xylitol (or equivalent sweetener; I found 1.5 tbsp was sweet enough for me)

1 tsp cinnamon

splash vanilla

pinch salt

handful pecans

Directions:

Place all ingredients except pecans in a food processor and blend until it is all a uniform consistency. Add the pecans and mix another few seconds until, the pecans are broken up but some chunks still remain (I like texture in my food).

Enjoy!

pumpkincreamcheese

It tastes like pumpkin cheesecake without all the time involved. I think it would be great with some sort of S cookie as well. Any suggestions on that?

Nebby

THM Recipe: Cheesy Creamy Sausage and Spinach Fritatta (S)

Dear Reader,

This is a what-will-I-make-for-dinner-I-am-sure-they-will-have-a-meat-on-sale-oops!-they-don’t-well-I-have-spinach-in-the-house recipe. In other words, I was down to the wire for making dinner (my mother would freak out if she knew I didn’t have it all planned ahead of time, or better yet a week ahead of time), found I had spinach, sausage cheese and eggs and came up with this. Isn’t it nice that eggs cook quickly?

Cheesy Creamy Sausage and Spinach Fritatta (S)

Ingredients:

1 lb Italian sausage, without casing

1 package spinach (one of those salad sized packages they have at the store, you know)

1 bar reduced fat cream cheese (or full fat; it is an S after all)

1 tsp salt

8 eggs (or some eggs and some egg whites if you prefer; I hate to use too many eggs at once or I have to go back to the grocery store)

1-2 cups mozzarella cheese (I am not much of a measurer, can you tell?)

1/4 c nutritional yeast

Directions:

1. Preheat oven to 400.

2. Cook Italian sausage in a pot on the stove until brown and cooked through, breaking it up as you go.

3. Add the spinach to the pot with the sausage, cover and cook for about 5 more minutes until the spinach has begun to wilt and takes up a lot less room.

4. In a 9×13 casserole, beat the eggs (I like to use as few dishes as possible and really, why not just mix things in the casserole dish?)

5. Add salt, cheese, nutritional yeast, and sausage and spinach mixture to the eggs.

6. Cut the cream cheese into chunks and add to the casserole.

7. Stir everything together, mushing the cream cheese with your spoon as you do. There can still be some chunks (I like biting into a creamy bit once in a while) but you want to spread it out some.

8. Bake for approximately 30 minutes until eggs are cooked and the whole thing is well set.

Mmmm . . .

Mmmm . . .

Enjoy!

Nebby

THM Recipe: Mama’s Monkey Bread (S)

Dear Reader,

My girls went to a sleep-over last week. They both have dietary issues so I used the opportunity to make a special breakfast for the males of the house, a gluten-free monkey bread I found online. Not wanting to eat that much sugar myself, I came up with this recipe for my ow breakfast. If you are accustomed to eating real monkey bread with al its sugary layers, this may disappoint, but it was even a bit too sweet for me and was quite tasty.

Mama’s Monkey Bread (S)

Ingredients:

Bread:

1/4 c butter, melted

1/4 c canned pumpkin

1/2 c almond meal

1/2 c defatted peanut flour

1/4 c oat fiber

3/4 c xylitol

1 tsp xantham gum

1/2 tsp salt

1 tsp cinnamon

1 tsp baking powder

1 egg

Coating:

1/2 c xylitol

1 tbsp cinnamon

Directions:

1. Preheat oven to 350.

2. Mix bread ingredients.

3. Combine xylitol and cinnamon for coating in a small bowl.

4. Roll batter into balls and roll in cinnamon sugar.

5. Arrange balls in a pie plate.  Pour any extra cinnamon sugar over the top and bake for approximately 30 minutes.

Makes 3-4 good-sized servings.

Mama's Monkey Bread

Mama’s Monkey Bread

As I said, I found this pretty sweet so I may reduce the xyltiol in the dough to 1/2 c next time and see how that works out.

Nebby

THM Recipe: Peanut Butter Oat Breakfast Cookies (E)

Dear Reader,

These cookies make a yummy and fiber-filled breakfast. The recipe makes 6 cookies which is plenty for 2 breakfasts. The fiber will fill you up very well.

Peanut Butter Oat Breakfast Cookies (E)

Ingredients:

1/2 c rolled oats

1/2 c defatted peanut flour

1/4 c oat fiber

1/2 c xylitol

1/4 tsp salt

1/2 tsp baking powder

1/2 tsp cinnamon

1/3 c egg whites

1/4 c unsweetened applesauce

2 tsp molasses

splash vanilla

2-3 tbsp almond milk or water

Directions:

1. Preheat oven to 400.

2. Mix all ingredients except almond milk.

3. Add almond milk a little at a time until the dough is just moistened but still a pretty thick dough. If it is too dry, add a little more almond milk or water.

3. Form into six cookies on a cookie sheet.

4. Bake 15 minutes. Ideally, the cookies will be pretty firmly set yet moist (not soggy) on the inside.

photo 5

Ta-da!

Enjoy!

Nebby

Recipe: Sweet and Sour Meat (E)

Dear Reader,

This is an adaptation of a recipe I got from my mother-in-law. I had originally altered it to make it soy free, as the original recipe called for soy sauce (I have substituted molasses and salt for the soy sauce which sounds weird but it works; if my MIL were dead, she would probably be rolling over in her grave). Now I have altered it again to make it THM friendly. Because I serve it over rice or baked sweet potato, I am calling this an E recipe.

Sweet and Sour Meat

Ingredients:

3 lbs ground turkey

2 cups water

1 c xylitol

1 c cider vinegar

2 tbsp black strap molasses

2 tsp salt

1 tsp ginger

2 tbsp minced garlic

2 tbsp dried minced onion

glucomannan or other thickener

Directions:

1. Brown meat in a large pot.

2. Add remaining ingredients except thickener. Bring to a boil, then reduce heat and simmer at least 15 minutes.

3. If using glucomannan, sprinkle 1-2 tsp over the meat mixture while whisking constantly until the mixture begins to thicken. If you are using another thickener (like cornstarch), add it to some cool water and then stir it into the meat, continuing to stir until the mixture thickens.

4. Serve over rice or baked sweet potato.

And here it is:

sweetsourmeat

I would like to say that with three pounds of meat this recipe will even work for those of you with large families, but our family of 6 manages to eat it all in a meal.

Nebby

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