Roasted Sweet Potatoes (Side Dish, THM, E)

Roasted Sweet Potatoes


Sweet Potatoes are a sweet little gem of a root.  They are high in Vitamin A as well as many other nutrients.  They taste great and they are a perfect way for Trim Healthy Mama’s to their E meals going.  These little cubes work great as a side dish or added to salads and soups.  They are great right out of the oven but I usually store them in a container in the fridge to be added to anything that I want  some healthy, sweet tasting carbs added to.



Roasted Sweet Potatoes:

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3 to 4 cups of cubed, peeled sweet potatoes

1 Tbls of Coconut Oil

1 tsp onion powder

1 tsp salt

1 tsp Paprika, (I like the smoked one but regular will work too)

A sprinkle of Black or Cayenne Pepper

Preheat oven to 375. Cube Sweet Potatoes and put into a mixing bowl.  Add melted coconut oil (or other oil of your choice) and mix well with hands being sure to evenly coat the pieces.  Add spices and stir to distribute.  Pour onto a baking dish.  Bake at 375 for 30 min or until they are softened and slightly browned.  You may want to stir them once or twice during baking.  Sometimes at the end, I like to turn the broiler on to get them a little more browned and crispy on the outside.  This is optional but if you do it you will want to watch them very closely.


These are going to have about 27 carbs per cup and 3 grams of fat.  I usually like to use about 1/2 of a cup added to salads, soups or brown rice dishes.  They always feel like such a treat, added to just about anything.


Crock Pot Shredded Chicken

Life gets a little busy around here sometimes!  


So here is one of my quick and easy crock pot recipes to help keep me eating healthy when life gets crazy.  It is simple, really, and probably doesn’t actually need a whole blog post but you are getting one anyway!  It is an easy staple to have on hand that lends itself to so many different recipes and eating styles.

Crock-Pot Shredded Chicken

Into a Crock-Pot add:

6 pounds of frozen chicken breast

2 tsp onion powder

2 tsp garlic powder

2 tsp salt

ground black pepper to taste

Turn on low and allow to simmer for 8 to 10 hours.  When it is done, you should be able to shred it easily by stirring with a fork.  

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~If you are following the Trim Healthy Mama plan, this is a great base all 3 fuel types.  Add it to brown rice and veggies for an E meal.  Use it as the protein base for an FP meal and add butter and sauces or use in S recipes that call for chicken.

~You can portion this out and freeze in individual serving sizes for later use.

~There are so many great ways to use this tasty staple, use your imagination and feel free to comment with your favorite uses!

~You can use this chicken on salads of all kinds.  Here is one of my favorites


Kale-Berry Salad with Raspberry Vinaigrette

Here are a few other recipes that I use this Shredded Chicken with:


Creamy Chicken & Wild Rice Soup


Lentil-Kale Soup


Sweet Potato & Oat Soup

Have a Fabulous day!

Peanut Butter Whip (low carb, S dessert)


I wanted to call this little number the “THAT-Time-Of-The-Month Peanut Butter Whip”!  And while I am dropping that as it’s official name… well… You get the idea!  There are just some days when a good creamy fat with chocolate is just what the hormones ordered!  So this has been my Go-To, quick and easy, Gotta-Have-It-Now dessert.


Here’s how!

Peanut Butter Whip

1/4 cup heavy whipping cream

1 Doonk of THM Pure Stevia Powder (that’s about 1/32 of a tsp or the little tiny scoop that comes in some powders… or you can use the sweetener of your choice)

1/2 tsp vanilla

2 Tbls peanut butter

85% dark chocolate bar or pre-made Skinny Chocolate (Chopped)

Roasted Peanuts


Pour 1/4 cup of heavy whipping cream in a jar or bowl.  Add sweetener and vanilla and whip until thickened.  Add 2 Tbls peanut butter and whip briefly to incorporate.  Pour into dish and top with peanuts and chocolate.  Serves one!

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For me, this little dessert is so satisfying, especially when those craving are raging like a hurricane.  It is loaded with fat and sweet creamy goodness but won’t spike your blood sugar like a whole package of Oreos will…  Not that I have any personal experience with that scenario…

This dessert is an S and you will want to keep it as an occasional treat… Perfect for those few days when is seems the world might end if you don’t have something decadent right now.  Can anyone relate is is that just a crazy-me thing?


Lemon Poppy Seed Muffins (S)


Sweet, tangy and oh-so-lemony Poppy Seed Muffins are on the menu today and you are going to love the moist texture and the zesty flavor of these.  You are also going to love how nourishing and filling they are.  These Lemon Poppy Seed Muffins are grain-free, sugar-free, dairy-free, low-carb but full of flavor.  DSC_0731


I have made these a few times, adjusting the ingredients until I achieved the flavor and texture I wanted.  I decided to use blanched almond for the bulk of it, mostly because I wanted the light color and texture, but I always couple almond flour with a little flax meal and coconut flour.  This cuts down on the cost and I find that the combination of the three makes for a nice “crumb”.

Here is the Recipe:  (pin it for later)

Lemon Poppy Seed MuffinsDSC_0687

4 eggs

1/2 cup Truvia (or equivalent amount of preferred sweetener)

1/4 tsp pure stevia powder

zest from 2 fresh lemons

1/2 cup lemon juice

2 tsp lemon extract

1/3 cup coconut oil (melted)

Blend above ingredients together until smooth


1 and 1/2 cup almond flourDSC_0704

1/4 cup flax meal

1/4 cup coconut flour

4 tsp baking powder

1/4 tsp salt

Add dry ingredients to wet and blend just until fully mixed.

Stir in 1 tablespoon of poppy seeds.

Pour into 12 paper lined or greased muffin tins.

Bake at 350 degrees for 30 minutes.


If you like an extra little zippy-wowza for these muffins… Try an optional glaze drizzled on the top.

Lemon Glaze: (glaze is not dairy free)

4 ounces cream cheese

1 Tbls Truvia

juice from one lemon

1/2 tsp lemon extract

Heat cream cheese enough to soften.  Add the rest of the ingredients and whip until smooth.  Put in a zip-lock back and snip one corner to “drizzle” over warm muffins.


For Trim Healthy Mama’s, This recipe is an S meal or snack.



Sugar Free Orange Sorbet (E)

The boys in our house have an evening ice-cream addiction.  So I have been working on some refreshing summer options that meet the picky standards of my guys while appeasing a health-conscious mom.   Well, by-golly, I think I’ve done it!!!DSC_0407This refreshing treat is made from whole foods and nourishing ingredients… We are loving it!  You will need a high-end blender to get the smooth sorbet-like consistency but the flavor will be great even if you don’t have one.

Sugar Free Orange Sorbet



2 (Two)  whole oranges (peeled)

1/2 tsp orange extract 

A tiny dash of Turmeric (optional for color)

3 tbls  THM Sweet Blend, Truvia or sweetener of choice

3 cups of ice

1/4 tsp vitamin c crystals or powder (optional vitamin boost)

1/4 tsp glucomannan (optional thickener for a firmer sorbet)

Blend all ingredients, using tamper to help incorporate, until sorbet is smooth.

Serve immediately


DSC_0416for Trim Healthy Mamas, each orange has about 11 carbohydrates, depending on the size.  Share this recipe with a few kids for a light (E) Dessert or half the recipe and keep it all to yourself.


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Coffee Cake (S)

DSC_0324I had the wonderful opportunity to spend time with my entire family over this past Christmas holiday.  Along with the amazing fellowship and delicious food, I have to say that the coffee ranks right up there in the highlights of the trip!  Partly because we would all sit around Mom’s kitchen table sharing and laughing, but partly because we were drinking 100% pure, organic Kona Coffee straight from the slopes of Mouna Kea on the Big Island of Hawaii that my Brother and his family brought to share with us all!  We got to bring a pound of this black gold home with us and have been savoring it on the weekends.  So came the inspiration for this next recipe.  A sugar-free, grain-free, low-carb but Full Flavor Coffee Cake!

Coffee Cake


In a bowl, mix together:

1/4 cup ground flax

1/4 cup coconut flour

1/4 cup almond flour

(or 3/4 cup THM Baking Blend)

2 tsp baking powder

Crush up the clumps, mix well and set aside.

In a mixing bowl combine:

3 eggs

1/4 cup of melted butter 

1/3 cup of sour cream

1 tsp maple extract (you may also use caramel, coffee or vanilla extract)

1/4 cup of Sweet Blend from THM (truvia, erythritol blend or other sweetener may be used but you may need to increase the amount to taste)

Blend above ingredients well then add dry ingredients. Pour into 8×8 square baking dish or comparable dish of your choice.


1/4 cup melted butter 

2 Tbls melted coconut oil (or more butter)

1  Tbls of ground cinnamon

2 Tbls Sweet Blend or other sweetener to taste

1/4 tsp molasses

Mix topping well and spoon onto batter then swirl with a knife

Top with 1/3 cup chopped walnuts or other nuts of your choice.

Bake at 350 for 30 min.

Dairy Free Option:  Used coconut oil or a non-dairy butter spread like Earth Balance in place of the butter and Use coconut milk or coconut milk Kefir in place of the sour cream.

May be served warm, room temperature or cold,

but make sure you have a cup of coffee or tea to go with it!  

Options and Info:

2014-04-011~For a Single Serve, quick and easy, microwave version, find it exclusively on my Facebook Page!

~I have found that the combination of Flax, Coconut
Flour and Almond Flour lends itself to the DSC_0388flavor and texture that I like best.  If you need to sub out one of these for more of another it certainly can be done.  Coconut flour tends to be much dryer so it is not an even swap for almond or flax.  You will need to play with amounts of flours and liquids if you want to make substitutions.

~Plain Greek Yogurt may be subbed for the sour cream, but if you have the sour cream, use it… So yummy!  Full or reduced fat should work.

~This recipe can also work great in muffin tins.  Just portion it out equally into greased muffin tin or use paper liners.

~Pin this recipe on Pinterest.


For Trim Healthy Mama’s, this recipe should be kept in you S fuel setting.

Divided into 8 servings, each one will contain approximately :

2 net carbs, 25 grams of fat, 6 grams of protein and 2 grams of fiber.


Low Fat Hummus (E)

I was so excited to find some baked blue corn chips at Trader Joes last weekend.. .(My THM girlfriends will understand why)  I confess I have hidden them from the rest of the family for just such a day as this.  The creamy tang of homemade low-fat hummus is now ready and I am enjoying the salty crunch of chips and dip today.


This version of humus is made without the Tahini and adds just a dash of olive oil for creaminess, although you could skip it if you want.  I like mine with lots of lemon juice too… so tangy.


Low Fat Hummus

2 (15 oz cans) of drained Garbanzo Beans (save liquid)

2 cloves of garlic

1/3 cup lemon juice (fresh or bottled is fine)

1 tsp salt

1/8 tsp liquid smoke (optional)

1/4 tsp cumin

1/4 tsp paprika

1  tsp olive oil (optional)

Add all above ingredients to a blender or food processor and blend, slowly adding the reserved liquid from beans until desired consistency is reached. Chill before serving.

2014-03-17Makes about 3 cups of dip and a half of cup serving gives you about 15 net carbs and 3 grams of fat.

Use this creamy dip in an E setting with so many delicious option.  It is, of course, fabulous on chips…. But try it with veggies too.  Humus lends a fantastic flavor to sandwiches so if you are laying off the mayo, try this dip instead.

Feel free to adjust the amounts of spices to suit your taste or try dusting a little paprika or cumin on top to boost the flavor and presentation.

You can find the Pin for this recipe on my Pinterest page or I would love to hear from you over on Facebook too.

Chocolate Praline Cake (S)

How many of you have ever made that Pillsbury recipe?  The one that used the devils food cake mix baked in a caramel pecan sauce and topped with whipped cream… Yeah, that was good!  And, I am not gonna lie, there is nothing like sugar to give it that chewy caramel topping.  But this is the Chocolate Praline cake that we eat and love and while it is not quite chewy caramel, it taste fantastic without sluggish sugar crash afterwards so we are calling it a win!


Chocolate Praline Cake



¼ cup Truvia, (homemade or store bought)

½ tsp molasses

¼ cup butter

⅛ cup heavy whipping cream

½ cup chopped pecans

In a saucepan over medium heat, combine butter, sweetener and molasses.  Heat just until bubbly then pour in heavy whipping cream and remove from heat.  Stir.  Pour mixture into a round cake pan pan.  Spread chopped pecans evenly over mixture and set aside.


¼ cup butter, melted

4 eggs

1 tsp vanilla

½ cup almond milk or half & half

⅓ cup truvia

⅛ tsp pure stevia powder

Beat above ingredients together until well blended.

¼ cup almond flour

¼ cup coconut flour

¼ cup ground flax

1/4 cup cocoa powder

1 tsp baking powder

1 tsp baking soda

DSC_0159Mix in bowl to smooth out any lumps.  Mix wet ingredients in with dry and blend.  Allow to sit for a few minutes and then stir again. Gently spoon batter over pecans mixture in the pan. Preheat oven to 350 degrees.  Bake for 30 min or until inserted knife comes out clean. Allow to rest for 5 minutes and then invert cake onto a serving plate or tray.

Whipped Cream

½ cup heavy whipping cream

½ tsp vanilla

1 tbls ground truvia or pure stevia powder to tasteDSC_0197

Whisk cream until thickened.  Add sweetener and vanilla.

Spread onto cooled cake just before serving.

Garnish with additional pecans and chocolate shavings if desired.

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This recipe makes one, 9 inch round cake.  If you are serving a lot of people or would like a fancier presentation, double the recipe to make two 9 inch cakes and layer them on top of one another, being sure to add a layer of whipped cream to the middle.  Also, my Candied Pecans make a lovely topping if you are really going for “WOW”.DSC_0213

For Trim Healthy Mamas, This dessert is an (S).

This post is also shared on Gwen’s Nest and Whole Food Mom.  Check them out for more great recipes.

Sweet Curry Chicken (S)

This recipe came to me the way most recipes do.  I got it from Becky, who got it from Gina who got it from… well… I don’t know who Gina got it from.  But it is a keeper for sure!


There are only 5 simple ingredients in this savory chicken dish and I have never been able to mess it up, no matter what I ran out of, substituted, forgot, or didn’t measure.

Here is what you need:

Sweet Curry Chicken

3 lbs of Chicken (fresh or frozen thighs, drumsticks, breast or a combination of all)

½ cup butter (or you can use coconut oil or 1 can of coconut milk)

⅓ cup of sweetener (Honey, sugar or 4 Tbls of truvia)  It all works great!

2 Tbls prepared mustard (plain or spicy)

2 tsp salt

3 Tbls dry curry powder

Preheat oven to 375 degrees. Lay chicken in 9×13 casserole dish. In a bowl, melt butter and stir in the rest of the ingredients.  Pour over chicken to coat and bake for 1 hour.

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That’s really it.  You can make it up ahead of time if you like and leave it soaking in the pan until ready to bake, but it really comes out fine even without marinating.  I have done it with frozen chicken straight from the freezer and just added baking time. One time, I even used olive oil because it was the only kind I had.


 My husband likes it with thighs and I prefer breast so I often do both in the pan.  Add some
garnish to make it 
prettier… I like pretty food!

It is such a simple blend of flavors but still taste fancy enough for company.  In fact, I have made this for more dinner guest than anything else in my recipe repertoire.  I know that you will love it too!


For Trim Healthy Mamas:  This dish is an (S) meal due to the butter and you will want to use the Truvia option for the sweetener. Pair it with a non starchy veggie.  Cauli-Rice or some miracle noodles makes for a perfect meal!

It would be so fun to chat over on Facebook.  Come check it out!  Or Pin it on Pinterest.

Sugar-Free Spaghetti Sauce (S)

This simple spaghetti sauce is a staple in our home.  It is easy to make and so much more economical than buying the jarred ones.  I just made a batch to have on hand for a Valentine’s day dinner.  It is sugar-free yet full of sweet tomato flavor and spices.  DSC_1014

Sugar Free Spaghetti Sauce

1 Lb ground beef

1 Lb ground pork

1 large onion, diced

5 cloves garlic, minced

Brown first four ingredients in a pot.


2 Tbls Italian seasoningDSC_0986

  (Basil, Oregano, Thyme, & Rosemary)

1 Tbls salt

3 Tbls Truvia Sweetener

1 (28 oz) can of tomato sauce

1 (28 oz) can of crushed tomatoes

Simmer on low for 2 to 3 hours.

Makes 10 cups of sauce

Each ½ cup serving has 7 Carbs and 6 grams of Fat



~This  sauce is delicious served over roasted vegetables, spaghetti squash or traditional pastas.  For a special treat, I like to use Dreamfields Spaghetti.  It makes a great low carb option. (I am providing the amazon link above but I can usually find this at my local Target.

 ~When the budget is tighter, I like to add a 3rd can of tomato sauce.  It makes the final sauce slightly less meaty but still full of flavor.

~For less fat, use a leaner ground meat and drain off the fat before adding sauce or leave out the meat all together.  My husband really prefers it with the ground pork, though.  Yours might too!

~Try adding cheese, olives… even some cayenne pepper if you like a kick.  It is hard to mess this one up.

DSC_1024I have a smaller family so I like to pour still-hot sauce into clean jars and refrigerate.  As, they cool, it will vacuum seal the jar and they will last me for 4 to 6 weeks in the fridge.

For Trim Healthy Mamas, I usually enjoy this sauce in an (S) setting due to the beef and pork that I use in it.  I also love me some grated Parmesan on top. But you could easily convert it to as E by using lean meat and rinsing it before adding sauce.

This post is also shared on Trim Healthy Tuesdays over at Gwen’s Nest.