Tag: recipes

Vanilla Candy Cane Coffee Creamer//Easy-prep, THM-Friendly Fuel Pull (FP), Low-fat, Low-carb, Sugar-free

Eliza NoelLeave a comment

My THM-Friendly recipe for Vanilla Candy Cane Coffee Creamer will make your morning coffee simple, delicious, and healthy. Just make it at the beginning of the week, and you’ll have lovely Christmas-y coffee to go with the chilly weather all week long! This recipe is sugar-free and a Trim Healthy Mama friendly Fuel Pull. That means you can pair it with an S or an E breakfast without it becoming a Crossover!

If you’d like a review of the book Terms and Traditions click here.

Health Benefits of the Vanilla Candy Cane Coffee Creamer

  • It’s sugar-free. Most coffee creamers are packed with sugar or artificial sweeteners. This recipe calls for stevia, a healthy natural sweetener.
  • It’s made with real ingredients. GoodRX says that most coffee creamers are packed with additives and chemicals. This recipe includes only good, natural, and real ingredients. You can rest in knowing that you’re not putting bad things into your body along with your daily Cup o’ Joe!

THM-Friendly Fuel Pull Recipe for Vanilla Candy Cane Coffee Creamer

Makes 8 servings

Directions:
Put all of the ingredients in a mason jar, stir it up, and store it in the fridge. When you’re ready to use it just put 1-2 tbs. in your coffee mug, then fill it the rest of the way with your favorite coffee!

*You can use heavy whipping cream instead for a creamier heavy S creamer

Download this THM Friendly Fuel Pull recipe card for free!

Vanilla Candy Cane Coffee Creamer Recipe Free DownloadDownload

THM-Friendly Fuel Pull Vanilla Candy Cane Creamer Recipe on Instagram

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.). If healthy living interests you sign up for my email list here.

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

Pumpkin Cheesecake//THM-Friendly S, Low-carb, High-protein, Sugar-free

Eliza Noel2 Comments

My THM-Friendly recipe for High Protein Pumpkin Cheesecake is a Satisfying (fat) dessert. The cream cheese would actually make it a Heavy S. So not the best daily snack if you’re in weight-loss mode, but a great sugar-free treat for celebrating the holidays! Consider pairing it with a hot coffee with Optimized Collagen powder in it or some other protein drink to help you get the rest of the way to your protein goal. I’ll definitely be continuing to make this one. It’s so delicious and helps me stay away from off-plan treats. Also, it’s husband-approved!

Health Benefits of High Protein Pumpkin Cheesecake

  • It’s packed with 15 g of protein per serving. 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. Having this as a dessert can help your dinner get the rest of the way to it’s protein goal. Or you can have it as a snack paired with some kind of protein drink
  • It’s sugar-free and delicious. We’re in that time of year now when we’re surrounded with sugar-y treats. Having a healthy treat you loved prepped and sitting in your fridge or freezer will help you more easily say no to sugar.
  • Pumpkin Spice and everything nice. Ok, not an actual health benefit, but I do love my pumpkin spice stuff. Maybe a mental health benefit?

THM-Friendly S Recipe for High Protein Pumpkin Cheesecake

Ingredients:

  • 4 c. Low Fat Cottage Cheese (1% or 2%)
  • 1 1/4 tsp. Pure Stevia Extract
  • 16 oz. 1/3 Less Fat Cream Cheese (softened)
  • 6 Eggs
  • 15 oz. Canned Pumpkin
  • 2 tsp. Vanilla Extract
  • 1 tsp. Cinnamon
  • 1/2 tsp. each Cloves, Nutmeg, and Allspice
  1. Preheat the oven to 325 and grease a pan well (Maybe a 9 x 13? I used several little pans because it’s what I had available).
  2. Blend the cottage cheese and stevia in a blender until it’s smooth and creamy.
  3. In a Kitchen-Aid mixer (or a mixing bowl and hand mixer) mix the cream cheese until it’s also smooth and creamy.
  4. Add the cottage cheese mixture and all other ingredients to the mixing bowl and combine well.
  5. Pour into the pan and bake for 1 hour.
  6. Turn the oven off and leave the cheesecake in the oven for another hour and a half.
  7. Chill the cheesecake in your fridge and then, enjoy!

Nutrition facts per serving (makes 14 servings): Protein 15 g, Carbs 8 g, Fat 18g

Download this free THM Friendly S recipe card!

THM-Friendly S High Protein Pumpkin CheesecakeDownload

High Protein Pumpkin Cheesecake Recipe on Instagram

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.). Do you want Trim Healthy Mama friendly recipes sent straight to your inbox? Sign up for my email list here.

Autumn Spice Coffee Creamer//Easy-prep, THM-Friendly Fuel Pull (FP), Low-fat, Low-carb, Sugar-free

Eliza Noel5 Comments

My THM-Friendly recipe for Autumn Spice creamer will make your morning coffee simple, delicious, and healthy. Just make it at the beginning of the week and you’ll have lovely Autumn coffee to go with the chilly weather all week long! This recipe is sugar-free and a Trim Healthy Mama friendly Fuel Pull. That means you can pair it with an S or an E breakfast without it becoming a Crossover!

Health Benefits of the Autumn Spice Creamer

  • It’s sugar-free. Most coffee creamers are packed with sugar or artificial sweeteners. This recipe calls for stevia, a healthy natural sweetener.
  • It’s made with real ingredients. GoodRX says that most coffee creamers are packed with additives and chemicals. This recipe includes only good, natural, and real ingredients. You can rest in knowing that you’re not putting bad things into your body along with your daily Cup o’ Joe!

THM-Friendly Fuel Pull Recipe for Autumn Spice Coffee Creamer

Makes 8 servings

  • 3/4 c. Half n Half
  • 1/4 tsp. Pure Stevia Extract
  • 1/4 tsp. Cloves and Nutmeg
  • 1 tsp. Cinnamon
  • 1/2 tsp. Vanilla Extract

Directions:
Put all of the ingredients in a mason jar, stir it up, and store it in the fridge. When you’re ready to use it just put 1 ½ tbs. in your coffee mug then fill it the rest of the way with your favorite coffee!

Download this THM Friendly Fuel Pull recipe card for free!

Autumn Spice Coffee Creamer Recipe Free DownloadDownload

THM-Friendly Fuel Pull Autumn Spice Creamer Recipe on Instagram

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.). If healthy living interests you sign up for my email list here.

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

Protein Pumpkin Pancakes//THM-Friendly E, Low Fat, Sugar Free, High Protein Breakfast

Eliza NoelLeave a comment

My THM-Friendly recipe for Protein Pumpkin Pancakes is an Energizing (carb) meal that’s high protein, low fat, and sugar free. I love figuring out and sharing cheap and easy Trim Healthy Mama friendly recipes. My goal is to make it easy to eat healthy for an affordable price and in a delicious way. This Protein Pumpkin Pancake Recipe is a perfect way to have an Autumn-y meal while crushing your protein goals! It has about 30g of protein in it.

Health Benefits of the Protein Pumpkin Pancake

  • It meets 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.
  • 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).
  • Energy boost for breakfast. Good carbs are especially a good way to start your day! They give you that nice little burst of energy.

THM-Friendly E Recipe for a Protein Pumpkin Pancake

Pancake Ingredients:

  • 1/3 c. Egg Whites (or 2 eggs for THM-friendly XO)
  • 3 tbs. Canned Pumpkin
  • 1/2 c. Oats (5 g)
  • 1/8 tsp. Cloves and Nutmeg
  • 1/4 tsp. Cinnamon
  • Natural Sweetener (I used a dash of pure stevia)
  • 1/4 c. Nonfat Greek Yogurt (or 2% Cottage Cheese)
  • 3 tbs. Plain Unflavored Whey Protein Powder

Directions:

  1. Blend all ingredients.
  2. Cook in lightly greased skillet on stove.

For Creamy Protein topping:

  • 1/3 c. Nonfat Greek Yogurt (or Cottage Cheese)
  • Drop of Vanilla Extract
  • Dash of Natural Sweetener

Directions:

  1. Mix together ingredients.
  2. Top protein pumpkin pancake with mixture and then sprinkle with cinnamon.
  3. Enjoy!

Download this free printable THM Friendly E recipe card!

THM-Friendly E Protein Pumpkin PancakeDownload

THM-Friendly E Protein Pumpkin Pancake Recipe on Instagram

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.). If you’d like to stay up-to-date with the recipes I share sign up for my email list here.

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

Easy Peach Cobbler Hack//THM-friendly E, High-protein, Sugar-free, Low-fat

Eliza NoelLeave a comment

My THM-friendly peach cobbler hack isn’t so much a new recipe as it is a combination of two recipes in a new way. I recently made a big batch of these so I’d have enough breakfasts for a whole week. 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 third recipe in my Summer Peach series. You can find my peach sauce recipe here, and my peaches and cream popsicle recipe here.

Health Benefits of the Easy Peach Cobbler Hack

  • It meets an ideal protein goal of 25-30g. 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. It also has enough leucine (a specific kind of protein) to be considered a protein nerd level 3 meal in the Trim Healthy Mama plan.
  • 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).
  • Energy boost for breakfast. Good carbs are especially a good way to start your day! They give you that nice little burst of energy.
  • It’s easy to make. Set aside maybe 45 minutes in the kitchen one morning to make this, and then you’ll have 6 breakfasts made for the rest of the week! All you’ll need to do is pull a cobbler square out of the fridge, top it with peach sauce and throw it in the microwave for 1 minute and 30 seconds.

THM-Friendly E Peach Cobbler Hack

The two recipes you’ll be combining:

  1. Preheat oven to 375 degrees.
  2. Put all of the ingredients for the Summer Peach Sauce in a pot on the stove then let it simmer while you put together the pancake batter to make your cobbler base. Make sure you keep an eye on the sauce and turn it off once it’s the right consistency and before it burns.
  3. Put double the amount of ingredients under “Triple Serve” in the Protein Strong Trim Healthy Pancakes recipe in a blender. Blend it all together until smooth.
  4. Pour batter into a lightly greased 9 x 13 pan and bake for 35 minutes or until a knife stuck in the center comes out clean.
  5. Allow the cobbler base to cool before dividing into six even-sized portions and refrigerating.
  6. When you’re ready to eat a piece of peach cobbler, put one portion of the cobbler base on a plate, top with as much summer peach sauce as you desire, and microwave it for 1 minute and 30 seconds. Enjoy with a cup of coffee!

Download this THM Friendly E recipe card!

THM-Friendly E Peach Cobbler HackDownload

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.).

Get on my email list to stay up-to-date with my recipes and book reviews!