THM PMS 911!

Lets talk about some THM PMS 911

Pretty sure you all know exactly what I mean…..

But let’s face it, when those hormones are raging and you feel like you could eat a whole package of oreos with a quart of ice cream as a chaser…. oh, wait, or is that just me?

Stop… Take a deep breath and step away from the Costco size box of Cheese-its.

I have come to learn that eating a bunch of crazy, stupid stuff does nothing to make me feel better physically, emotionally or spiritually.  In fact it usually makes me feel worse and ladies… we are smarter than that!  So here are a few thoughts on how to stay on your Trim Healthy Mama plan while navigating the monthly cravings that strike!

pbwhipA while back, I published a recipe called Peanut Butter Whip for exactly this purpose and a few of you must have liked it cause it remains the highest viewed post on my blog.  It is a rich decadent dessert that can be whipped up in a jiffy and satisfies the deepest of PMS cravings.  It is not a dessert that you will want to have too often.  Save it for when you really need it but enjoy it to the fullest when you do!


My next suggestion is this:

Don’t forget about Crossovers!  I know that on THM, we like to keep our fats & carbs separate to encourage weight loss, but remember that to eat a crossover now and again is not off plan.  And sometimes it is enough of a treat to ward off some crazy binge eating.  My personal favorite is a nice toasted slice of Sprouted Wheat bread slathered in butter served with a cup of Mint Tea.

crossover toast

You could even try a whole Banana with Spoonfuls of Peanut butter on every bite or Sliced Apple with wedges of Cheddar Cheese!

Now before you start messaging me about encouraging ladies to abandon their good intentions…. remember that crossovers are not the end of the world, in fact they are encouraged in some situations and they are going to be a far cry better than that box of Cheese-Its!

But, lest you assume that this is purely about food….

Remember that even though your body maybe screaming for fat and sugar, your soul is quietly whispering and if you listen closely you may just find that all you really need is a quiet moment, an encouraging song, the voice of a good friend or the reminder that you are loved more than you could possibly know by a Creator who holds you in his strong hands.  Don’t fill your mouth so quickly that your forget to feed your spirit!

I did recently asked a few other THM bloggers what they use in these situations and they had a few ideas of their own.  So after you have taken a moment to calm your heart and renew your mind, Here are a few decadent recipes you might want to try next time around!

Briana Thomas: Butterfinger Bars







pbs2Jess Kuh at Simply Healthy Home: Chocolate Peanutbutter shake




IMG_5714-1024x768Sarah over at Mrs. Criddles Kitchen: Turtle Cheesecake Bars





Valentines Candy-newNana’s Little Kitchen: Chocolate Covered Cheesecake Bites





pbwhip-2Count It All Joy: Lemon Coconut Cake in a Mug

We would all love to hear your words of wisdom or some tips that work for you.  Please feel free to share them in the comments!  Hang in there girls!  We can do this!

Zucchini Brownies with Cream Cheese Whip (Sugar Free, Low Carb, THM-S)

Chocolaty, fudgy, sweet… with lots of nourishing ingredients… Now that is the way to eat a Brownie.  Here is a way to use up some of that Zucchini and enjoy your dessert at the same time!

The Zucchini adds a wonderful, moist texture without adding too much extra fat or eggs.  You see, I didn’t want chocolate flavored scrambled eggs… Even though I do like to eat these for breakfast!


Zucchini Brownies (Pin it for later)

1 egg

1/4 cup butter (softened)

2 Tbls coconut oil

1/4 to 1/3  cup THM Sweet Blend (or your desired sweetener to taste)

(I like things really sweet but if you like it less so, use less sweetener)

2 tsp vanilla

1 and 1/2 cups grated zucchini

Blend above ingredients together in a mixing bowl.


1/2 cup cocoa powder

1/4 cup unsweetened protein powder

1/4 cup coconut flour

1 tsp baking powder

Mix until all ingredients are well incorporated.


1 ounce (or about a 1/4 cup) of sugar free chocolate chip or 85% dark chocolate bar, chopped.

Mix and pour into well greased 8×8 pan.  Mixture will be quite thick but as the zucchini cooks, it will release it’s liquid and make a nice moist brownie.  Bake at 350* for 30 min.  Cool. Makes 9 servings

Topping:  Cream Cheese Whip

1/3 cup Heavy Whipping Cream

3 ounces of cream cheese (room temperature)

1 tsp vanilla

2 tablespoons of Sweet Blend (powdered)

In a bowl, beat cream until it is firm and fluffy but not yet turned to butter.  Add vanilla and sweetener and then then the cream cheese.  Blend just long enough to incorporate.  Add a dollop to each serving of brownie.  Save extra in a container in the fridge for later.DSC_2751

For Trim Healthy Mamas, This dessert needs to be served in an S setting.

Makes 9 servings

Nutritional Information For Brownies,  per serving:

Calories-137,  Net Carbohydrates-3,  Fat-11,  Protein-5.

Topping adds 1 carb and 7 grams of fat per serving.




Chocolate Chip Cookies (Sugar free, THM S dessert)

I have been working for months on a yummy, chewy, chocolatey chip cookie that is also low carb but still taste and feels like a real cookie.  I have finally created one that is perfect for me!  But let me tell you that I learned long ago that one Man’s perfect cookie is another’s failed recipe. DSC_2064

Years ago, we hosted a weekly Bible Study at our home and a wonderful woman would sometimes bring a homemade batch of cookies that my Husband would just rave about.  He never raved about the cookies I made.  I thought my cookies were amazing but he would hardly eat any.  I didn’t understand.  After making inquiries, I was shocked to learn that not everyone likes chewy, soft cookies.  Those dry, crispy ones that I thought were burnt are actually the ones that my husband LOVES… Go figure.

So, if you already have a cookie recipe that you love and is working for your dietary goals then feel free to move along.  Such was not the case for me… Until Now!DSC_2149

I wanted buttery and soft but not Cakey.  I wanted them to taste like brown sugar and flour without actually having any of those ingredients.  While there is no actually substitute for brown sugar and white flour taste… I think I have come pretty close.

I chose ingredients that I usually have on hand.  I know some of you will ask about substitutions and you certainly can try different things but after trying lots of different combinations, this recipe is how I like them.DSC_2154


Chocolate Chip Cookies

In a mixing bowl combine and blend:

1/2 cup butter

3 egg yolks

1 tsp molasses

2 tsp vanilla extract

4 TBLS THM Sweet Blend (or sweetener of your choice)


2 Tbls Oat Fiber (not the same as oat flour, I get it here)

2 Tbls Protein Powder (I use this one)

2 Tbls coconut flour

5 Tbls almond flour

1/4 tsp salt

1 tsp baking powder

Mixed until well combined.  Then stir in:

1/4 cup walnuts or pecans (optional)

1/3 cup sugar free chocolate chips or 85% dark chocolate bar chopped.

Drop onto cookie sheet and bake at 350 degrees for 12 minutes.  Makes one dozen cookies.DSC_2049


~Oat fiber is not the same as oat flour so you will want to make sure that you have the right thing.  You can substitute with coconut flour but I didn’t find the texture to be what I liked that way.

~After trying it different way, I decided to go with just the egg yolks for this recipe.  You can use 2 whole eggs, or one whole egg and 2 egg yolks if you must but I found them to be more of a cake-like consistency with the whole eggs and I really wanted cookies.  I save my whites in a jar in the fridge for making my Apple Oat Cake or the Rockin’ Roll Cake from Home With A Purpose.

~The protein powder was a way of adding more flour without them getting too heavy.  You can leave it out, if you need to but you will need to add some extra almond flour to make up for it.

~Molasses? Yes, technically it acts like a sugar and some of you will have concerns about this ingredient.  It is a concession that I am willing to make as that 1 tsp spread over a dozen cookies doesn’t add up to many carbs (5 for the whole recipe) but sure does add a lot of flavor.  If you are uncomfortable with using it, you could add caramel or maple extract or just leave it out.

~ I have always bought the Aldi 85% dark chocolate bars and chop up two of them for this recipe.  If you have a good chocolate chip that you like, they will taste great.  I would recommend one that is on the natural side and sweetened with stevia.  But since these are harder to find, I usually just  chop up the bars to be more economical for me.  (The bar option does add a tiny amount of sugar)

~ You can make the dairy free by substituting palm shortening or Earth Balance natural buttery spread.

~ For Trim Healthy Mama’s, The is an S dessert and I would keep the serving size to 2 or 3 cookies.  ( each cookie has 11 grams of fat and 1 net carb with 3 grams of protein).

You can Pin this recipe here

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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!

Pin it for later  or follow me on Facebook!


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.


In Celebration of Dessert: A Trim Healthy Mama Review in Pictures

I have always been a dessert loving girl!DSC_0348

When I was a little girl, my mom used to make extra large batches of whole wheat chocolate chip cookies… enough to fill a 5 gallon bucket at a time.  I can’t tell you how many times I would sneak to have extra after my allotted serving was consumed.

So began a life of sugar addiction.  

DSC_0046I always considered myself a healthy kind of person and most of my friends would say I had lots of
self control…. I am glad they couldn’t see me hiding in the closet to eat cookies that I didn’t want to share with my toddlers.  While I have usually been able to keep my weight within 10 to 20 lbs of my ideal number, the health issues that come with eating too many sweets were starting to creep up on me in not so subtle ways.

A year ago all that began to change.  A friend told me about this book called Trim Healthy Mama and I was intrigued at the idea of delicious healthy dessert that could feed my sweet tooth but not my yeast infections…. Sorry, just being real.

I asked for the 640 page book for my Birthday.

DSC_0004-001The first recipe I tried was called Skinny Chocolate and on the first bite of sweet, rich creamy flavor, I was hooked!  I have spent the last year eating delicious desserts and instead of hiding in the Closet of Shame, I excitedly share them with my family.

The sweetener used in most of the dessert recipes is Stevia, a natural sweetener that I have been using for 10 years but just didn’t know how to effectively use it to satisfy my craving for amazing desserts.  Well, the sisters over at THM have now taught thousands of us women how to use this amazing little sweet leaf to satisfy our love of all things delicious!  I have learned that all Stevia products are not created equal!  There is a wide variety of flavor and aftertaste that varies from brand to brand, so if you don’t like the first one you try, please don’t give up!  The folks over at Trim Healthy Mama have recently developed their own ine of sweeteners available for purchase on their web-store   They have a few different ones to choose from and after trying every Stevia option on the market, Believe me when I say that these are the best!


In the last year I have had the awesome privilege of working with these talented Authors to provide photos of their delicious recipes.  Let me assure you that I am not in the habit of taking photos of food that doesn’t taste good, no matter how beautiful it might look.
If you already have this book with it’s vast wealth of information and recipes, I have provided
page numbers to help you find what you are looking for.

DSC_0152If not, you can purchase it here and you
won’t be sorry… It is so much more than yummy desserts.

The following photos are some of my favorite stand by recipes layered one on top of another.

This book provides a whole series of “Mug” recipes.  Cake in a Mug is one of my favorites.   Quick and easy to whip up for that afternoon chocolate craving but healthy enough to have for breakfast!DSC_0108

We Trim Healthy Mamas get to choose from lots of different frozen desserts and icy drinks as well as these Chunky Cream Pops for those hot summer days or to eat in front of the fire one a winter evening.2013-11-01

Holidays can Be Trim and Tasty by combining the THM Basic Cheesecake and Pumpkin Treat recipes.  Brown your crust then add cheesecake batter and bake for 10 min.  Gently spoon on the Pumpkin Treat recipe and continue baking for 50 to 60 minutes.  Chill and serve.DSC_0311
My favorite layered dessert is the Brownie Cheesecake.  I make this almost weekly and I can often be found enjoying it for breakfast along side a steaming Trimmachino.  Just layer this recipe with the brownie first, bake for 10 min then add the cheesecake batter gently and return to the oven for another 30 min or until a knife comes out clean.DSC_0027-001

DSC_0213There are so many rich and delicious desserts in this plan that I could not possibly share them all.  Some may be perfect for you and others might  not interest you as much.  The greatest part is that I have also learned how to create my own recipes with these nourishing ingredients.  It is so fun to get an Idea and actually have the knowledge to create a dessert from scratch, Like my newest creation: Chocolate Praline Cake!  (you can also click on the photo to get the recipe!)

DSC_0035You will find your perfect sweet spot with the sweeteners but for some of you it will take a little time to figure out what that is.  Don’t give up.  I have learned that I like things slightly sweeter than most of the recipes are written.  Don’t be afraid to lick your batter for a taste test .  When I am trying any recipe for the first time,  I often half the recipe, especially if the ingredients are on the pricey side.  The little bit of effort that this learning curve DSC_0670requires is so worth it for my health and
my waistline.

In the beginning you might still feel the need to eat too much dessert.  It’s ok.  My body was still trying to get the sugar fix even though there was none to be had.  Over time you will adjust and learn to enjoy dessert just for the flavor and not because your body is telling you it needs it.  I still enjoy a DSC_0261traditional sugary dessert on occasion but I am able to enjoy a little without the temptation to binge.  I am no longer addicted to the results of eating sugar.  I have freedom to enjoy all kinds of foods and while the desserts offered are my true love, there are lots of great meal and snack options in the 200 page recipe section of the book.

I am having so much fun and freedom with the food I am eating…

Join me on Facebook for more great dessert ideas and find me over on Pinterest 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.

(Click here to PIN this)
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.

Candied Pecans (S)

Sharing another favorite from the old family cookbook today.  We have always used this recipe for gifts around the holidays but, believe me, we eat our fair share of them too.  The crunchy-salty-sweet flavor of these pecans is hard to resist.


The original recipe that I got from my best friend calls for 1/2 cup sugar and I do still like to make it that way sometimes.  But since following the Trim Healthy Mama way of eating, I have been replacing sugar with other options and feeling all the better for it.


Here is the recipe:

Candied Pecans

1 tsp vanilla

1 egg white

2 cups pecan halves

2 Tbls Sweet Blend (or 1/2 cup of sugar or other sweetener)

1 tsp cinnamon

1 tsp salt


Preheat oven to 225

Beat vanilla and egg whites till frothy… Here is what “frothy” looks like.Image

Stir in pecans until coated with egg white mixture and then pour in cinnamon/sugar/salt mixture and stir until evenly coated.


 Pour onto a baking sheet and spread them out.


Bake at 225 for 1 1/2 hours stirring every 20 minutes or so until well browned.  Remove from oven and separate pieces BEFORE they cool.  They will get crunchy once cooled.  Package in jars or air tight bags for gifts or just serve them up to you family or as a party appetizer.

DSC_0276  I have used these crunchy little goodies for years as holiday gifts for friends and neighbors as well as the kids’ teachers and therapist.


For THMamas, the pecans in this recipe make it an S, even though no other fats are added.

  The amounts of salt and sweeteners in this recipe provide a mild flavor but you can boost the amounts if you want a stronger salty or sweet flavor!

 These are also a great addition to some of the S salads and snack menus. Enjoy!

Check out some other great THM recipes On Gwen’s Nest Trim Healthy Tuesdays