THM-Friendly E, Low-fat, Sugar-free Spread

January 13, 2026January 28, 2026 Eliza NoelLeave a comment

My THM-Friendly recipe for Pear Butter is simple to make, sugar-free, and will help your home smell delicious. I used to make Acorn Squash bread and apple butter for Thanksgiving each year. This year, I decided to make healthy alternatives, and I went with pear butter instead of apple butter because it’s what I had on hand. You could use different kinds of fruit with this recipe. Consider trying it with apples and/or plums!

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Health Benefits of the Pear Butter

Pears are nutritious. This fruit is in season in Autumn, high in fiber, and good for your heart health. You can learn more on Healthline.com .
It’s a healthy carb source. If you spread some of this on a slice of soured or sprouted bread you’ll be getting just the right amount of carbs for a Trim Healthy Mama E meal. Just have a protein drink or some other lean protein on the side.

THM-Friendly E Recipe for Pear Butter

Ingredients:

12 pears roughly cut into chunks (don’t bother peeling them)
1 cup water
¼ tsp. Pure Stevia Extract Powder
1 tsp. Vanilla Extract
1 tsp. Cinnamon
½ tsp. Nutmeg
½ tsp. Cloves

Place all of the ingredients in a pot or crockpot and cook on low until the pears are very soft. After that, let the mixture cool before blending it in a blender. Use immediately or store it in the fridge. This goes great on soured, soaked or sprouted bread! I’ve also added it to oatmeal.

Download this THM Friendly E recipe card!

Pear Butter Free Download Recipe Card Trim Healthy Mama Download

Where are you on your health journey?

I love learning more about health! The plan I follow (Trim Healthy Mama) balances food groups beautifully, cuts out sugar, and emphasizes the need for high protein. It’s super personalizable for budget, preferences, allergies, phase of life, and goals (weight loss, gaining muscle, healthy weight gain, working through health issues, getting more energy, etc.).

Are you interested in learning more about healthy living?

As a certified Trim Healthy Lifestyle Coach my goal is to show ladies how healthy living can be affordable, simple and delicious. If you interested in learning more schedule a free 15 minute health consultation!

Peaches and Cream Popsicles//THM-Friendly E, Low-fat, High-protein Snack, Sugar-free

July 16, 2025January 28, 2026 Eliza Noel1 Comment

Imagine licking a creamy peach popsicle on a hot Summer day while also meeting your protein goals and working towards your goal weight. My THM-Friendly Peaches and Cream Popsicle recipe will help you do just that. I love finding cheap and easy Trim Healthy Mama friendly recipes for my husband and I. My goal is for it to be easy to eat healthy for an affordable price and in a delicious way. This is the second recipe in my Summer Peach series. You can find my peach sauce recipe here, and keep an eye out for my upcoming high-protein peach cobbler hack!

When we had a week of extreme heat and humidity, I knew we needed a frozen high-protein snack. So I took inspiration from the Trim Healthy Mama Cottage Berry Whip recipe and changed it up to create a high-protein popsicle. Depending on the size of your popsicle mold each popsicle should have close to 12 or 13g of protein each. So you’ll really need to eat 2 (oh, darn 😉 ) for a complete snack or add another source of protein. And don’t worry, if you don’t have a popsicle mold I’ll provide an alternative for you.

Peaches and Cream Popsicle THM-Friendly E recipe

Benefits of the Peaches and Cream Popsicles

If you have two, they meet an ideal protein goal of 25g. Protein is essential because it’s what helps your body keep and build muscle. Without muscle, your body can’t burn fat, and overall health quickly goes downhill. The fact that it contains this much protein makes it a Trim Healthy Mama Friendly Recipe that’s up-to-date with the plan’s new Wisdom ways.
They’ll cool you off. Nothing’s better than something frozen on a hot summer day!
They’re quick and easy to make ahead. One batch should make enough for almost a week’s worth of afternoon snacks. It should take less than 5 minutes to make the popsicles and a few hours for them to freeze.
Peaches have benefits. According to healthline.com, peaches are full of antioxidants. They can help improve heart health, prevent cancer, and improve your skin.
It’s a carb meal, yay! Good, healthy carbs are so important. Especially for us women. Ideally, half or more of our meals should contain good carbs (so not white bread or sugar, no, no, no).

THM-Friendly E Recipe for Peaches and Cream Popsicles

Ingredients:

3 Peaches (sliced)
1/2 tsp. Pure Stevia Extract (or any other natural sweetener to taste)
1 tsp. Vanilla Extract
2 1/2 scoops of Whey Protein Powder
2 1/2 c. Low-fat Cottage Cheese
1/2 c. of Original Unsweetened Almond Milk
Summer Peach Sauce (optional)

Put all of the ingredients (except for the peach sauce) in a blender and blend until smooth and creamy.
Pour into a popsicle mold*. You can add a spoonful of Summer Peach Sauce to each popsicle for a syrup-y core (optional). Freeze popsicles until solid.
Enjoy!

Makes 5 servings of 25g of protein each. It will probably make more popsicles than that. For example, if it makes 10 popsicles then 2 popsicles make one complete high-protein snack.

*Alternative to a popsicle mold: Pour into several glass jars leaving 2 inches of open space at the top of each jar. Cover with plastic wrap and then put the jars in the freezer. When made this way, a jar should be pulled out of the freezer about half an hour before trying to eat it. It will be more like a smoothie than a popsicle.

Download this free THM Friendly E recipe card!

THM-Friendly E High-Protein Peaches & Cream Popsicles Download

Where are you on your health journey?

I love learning more about health! The plan I follow (Trim Healthy Mama) balances food groups beautifully, cuts out sugar, and emphasizes the need for high protein. It’s easy to personalize for budget, preferences, allergies, phase of life, and goals (weight loss, gaining muscle, healthy weight gain, working through health issues, getting more energy, etc.).

Are you interested in learning more about healthy living?

Note: I’m an Amazon Affiliate so I receive a commission off anything purchased through links I share.

Summer Peach Sauce//THM-friendly E, Sugar-free, Low-fat, Summer Topping

July 9, 2025January 28, 2026 Eliza Noel4 Comments

My THM-friendly recipe for Summer Peach sauce is a great topping for snacks, desserts, or breakfasts. It would go great on a pile of pancakes or waffles! As a health coach for women,I love finding cheap and easy Trim Healthy Mama friendly recipes. My goal is to make it easy for my clients to eat healthy for an affordable price and in a delicious way. This peach sauce recipe is the first in a series of peach recipes I’ll be sharing. I come from a long line of peach-loving Californians. Summer childhood memories are filled with stops at the peach stand and homemade peach cobblers. Keep an eye out for my upcoming high-protein peach cobbler and peaches-and-cream popsicle recipes! I’ve been experimenting lots since picking up several bags of fresh peaches.

Benefits of the Summer Peach Sauce

It’s sugar-free and uses a natural sweetener alternative. Instead of sugar this recipe calls for stevia. Stevia is a natural sweetener that comes from a plant. My family actually used to have a stevia plant in our garden! So despite rumors flying around about this sweetener, I believe it’s a much safer alternative to many of the artificial sweeteners out there. See this page to learn more about it!
Peaches have benefits. According to healthline.com, peaches are full of antioxidants. They can help improve heart health, prevent cancer, and improve your skin.
It’s a carb, yay! Good, healthy carbs are so important. Especially for us women. Ideally, half or more of our meals should contain good carbs (so not white bread or sugar, no, no, no).
Energy boost! Consider putting this sauce on your breakfast. Good carbs are an especially good way to start your day! They give you that nice little burst of energy.
It’s quick and easy to make. Just put the three ingredients in the pot and let it cook for a while you work on other things. The recipe is even easier if you use frozen sliced peaches. This batch should be big enough to last for a week’s worth of snacks and breakfasts!

THM-Friendly E Recipe for Summer Peach Sauce

Ingredients:

5 sliced peaches, or about 1 lb. frozen sliced peaches (I cut roughly and leave the skin on because it’s easy, do whatever you like)
3/4 tsp. pure stevia extract (or your choice of natural sweetener to taste)
2-3 tbs. Water

Put all of the ingredients in a small saucepan, cover with a lid, and turn heat to medium.
Keep a close eye on it and let it simmer until it’s a sauce-y texture, and then cool before putting it in a container in the fridge
You can use this peach sauce to top a bowl of cottage cheese, high-protein pancakes or even a banana milkshake!