Mommy Tea (Sugar Free Cranberry Cocktail)

DSC_0790Mommy Tea…. It is a name that was affectionately given to this drink by my sweet little girl back when she was still little.  She has since grown to a lovely young lady but the name has endured and she still get’s excited when I make it for her.  When my children were little…. and especially when I had recently given birth, I would drink this sweet, fruity goodness all day long.  It was “mommy’s tea”…. hence the name.


Don’t be fooled by it’s fun colors and sweet taste, it is actually quite nourishing for Mother’s and children and the last pitcher I made, my daughter suggested that we hide it from Daddy because he drinks it ALL!

Here’s What’s in it:

Mommy Tea

3 bags Tazo Passion Tea, (steeped in 2 cups of boiling water and then cooled)

1/4 tsp THM Pure Stevia Powder (or sweetener of choice)

1 tsp Vitamin C Crystals (optional for a vitamin boost)

1/2 Cup Pure Unsweetened Cranberry Juice

More Water

Steep tea and allow to cool.  Add remaining ingredients, adding water at the end to make 2 quarts.  Chill and serve.

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Trim Healthy Mamas: This recipe makes 4 (2 cup servings) and each serving contains about 2 grams of Carbohydrates from the cranberry juice.  Juice in any form is not recommended for weight loss.   You may choose to leave it out or sub it for lemon juice or just make it for your kids or as an occasional treat for yourself.  It is not officially part of the THM plan.

Here is a photo of the ingredients in case you need help with what to look for:


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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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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.  

Pin if for later: rohndasue on Pinterest



~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?


Pancakes (grain-free, dairy-free, low carb)

Pancakes (grain-free, dairy-free & low carb)DSC_0272

Sunday Morning and fresh pancakes, hot off the grill… It is an experience that will always take me back to my childhood and that house on Middle Rincon Road with Dad in the kitchen beating egg whites into stiff peaks that would make Yosemite proud.
It usually was my dad who made Sunday Morning pancakes, though mom could certainly whip up a batch just as well. I guess it was their division of labor, or his labor of love or just the reality of Sunday morning and getting a big family fed and off to Church.  It could have been his way of reminiscing about the Company of two-hundred and fifty soldiers he used to cook breakfast for in the Armed Forces.  Whatever the origin of this  family tradition, it is part of the memory that shapes childhood and therefor life itself.
It has been years since my Dad has made me pancakes, But I still remember the lessons…
“Make sure you beat the egg whites stiff.”
“The pan needs to be good and hot but not too hot… Sprinkle some finger tips full of water on it and see if the bubbles dance… then it is ready.”
Don’t flip it until bubbles start to form in the middle.  27 bubbles is good number.”
Well, The “27 bubbles” rule might have been a tad too literal but you get the idea.
We now have pancake traditions of our own that have included many different recipes through out the years.  Here is one such recipe.  This version is free of grains and dairy, is low carb and is delicious as pancakes or waffles.
2nd Generation “Sunday Morning Pancakes”    
(click here for printable document: S pancakes)
3 eggs (separated)
Add yolks to a bowl or blender
Add whites to separate bowl and set aside
To the yolks, add:
1 1/4 cup almond milk (or other milk)
1/4 cup melted coconut oil (or other oil)
1 tsp vanilla
1 tsp truvia (or pinch of stevia powder)
1/4 tsp salt
Blend then add:
1/3 cup almond flour
1/3 cup coconut flour
1/3 cup ground flax
1 TBLS Baking Powder
Set aside.
Beat Egg whites for several minutes until stiff peaks form when removing betters.  (This step is optional but it is the secret for fluffy pancakes so I recommend it.)
Gently fold batter into egg whites, stirring g-e-n-t-l-y just until combined.
In the meantime, preheat your griddle to a medium heat.  You know it is ready when drops of water sizzle when they hit the pan.  You want to cook these slowly to make sure they are done on the inside.  Watch for air pockets to rise to the surface before you flip.  (It took about 3 minutes on each side for me.)
Makes 8 to 12, depending on size.  Serve warm with butter and syrup of you choice or try my quick and easy  Maple-Butter Syrup.
DSC_1030Maple Butter syrup
1/4 cup butter, melted
1 tsp Maple flavoring
1 Tbls Truvia or other sweetener
Combine and heat and pour over cooked pancakes.
Hey Trim Healthy Mamas…. This recipe is to be enjoyed in an S setting… so go ahead and have a side of bacon and lots of cream in your coffee! Enjoy!
Would love to chat over on Facebook, if that’s how your roll!

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!

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.