Brownie Batter Overnight Oats (THM E)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

These Brownie Batter oats are so rich and chocolatey, you won’t believe they’re an E!

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I’m a chocoholic, I admit it. If I have a dessert choice, it will almost always include chocolate in some form. Honestly, chocolate is good any time – breakfast, lunch, snacks, or dessert. These oats are so decadent, you could enjoy them as a filling E dessert and not feel like you’re missing any richness.

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The prep for overnight oats could not be easier – combine the oats, unsweetened vanilla almond milk, whey protein isolate, Pyure or THM Gentle Sweet, vanilla, Lily’s chocolate chips, unsweetened cocoa powder, and salt in a wide mouth mason jar with a small spatula. Pop a lid on it, then set it in the fridge for at least one hour, or overnight. You could even make this up to 5 days in advance, if you’re looking for a grab-and-go snack, breakfast, or dessert. I prefer the wide mouth jars for these overnight oatmeals because it’s a little easier to get the ingredients into the jar and really get them combined, however you could use anything that will hold the ingredients and has a lid.

Once the oats have a chance to soak and become soft, the chocolate chips actually break down slightly and almost create this pudding-like thickness. I enjoyed these as an afternoon snack, and I really felt like I was eating a completely rich pudding or sinful chocolate dessert.

These oats are so versatile, they could pass for breakfast, an afternoon snack, or a protein-packed E dessert. And, really, who doesn’t want a decadent chocolate grab-and-go meal?

Brownie Batter Overnight Oats (THM E)

  • Servings: Single
  • Time: Prep 5 minutes, Set 1hour+
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Combine all ingredients in a wide mouth mason jar with a small spatula. Cover with a lid and set in the fridge for at least one hour, or overnight.
  2. Enjoy straight from the fridge, or heat in the microwave to desired temperature.

Blueberry Lemon Overnight Oats (THM E)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Another fresh, flavorful overnight oats recipe is coming your way!

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Blueberries are one of my favorite fruits to have in the morning. However, blueberries by themselves day after day can feel a little redundant. So, in my efforts to welcome Spring (back) to Georgia (because the weather this week has not been Spring-y, AT ALL) I combined my favored blueberries with fresh, zesty lemon.

The blueberry-lemon combo is incredibly refreshing and light – it’s almost like blueberries with a splash of sunshine. Just the thing to get you energized for the day ahead!

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The preparation is exceedingly quick and easy – assemble the oats, unsweetened vanilla almond milk, whey protein isolate, vanilla, Pyure or THM Gentle Sweet, salt, chia seeds, frozen blueberries, and the zest (plus a small squeeze of juice, if you like) of 1 small lemon in a wide mouth mason jar and stir it together with a small spatula. Pop a lid on it and place it in the fridge, then forget about it for at least an hour or overnight. You can even prep multiple versions of these using my other overnight oats recipes days in advance for your weekday mornings. With a full scoop of whey protein isolate, these oats are a meal unto themselves. However, if you need some help feeling full you could enjoy them with some egg whites or other E-friendly proteins.

I used chia seeds in this recipe because it had virtually zero fat (which is great for an E), and I wanted to add a superfood element. Chia seeds are rich in omega-3s, and get slightly gelatinous when they’re soaked. I used a scant Tablespoon in this recipe, which only added about 3-3.5g of fat. Of course, they aren’t vital, so you could leave them out if you don’t have them on hand. You could also add a dollop of fat free Greek yogurt or cottage cheese for a little creaminess.

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In the morning, you have these beautifully creamy oats with soft blueberries and a little pop of freshness from the lemon and chia seeds. If you need a recipe to get your rear in gear in the mornings, this is the one!

Blueberry Lemon Overnight Oats (THM E)

  • Servings: Single
  • Time: Prep 5 minutes, Set 1hr+
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Assemble all ingredients in a wide mouth mason jar and stir together with a small spatula.
  2. Cover with a lid and place in the fridge for at least one hour, or up to 5 days in advance.
  3. Enjoy straight from the fridge or heat in the microwave to desired warmth.

Chunky Monkey Overnight Oats (THM E)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

I am so excited to share these overnight oats recipes with you! They’re a fantastic (and EASY) make-ahead E breakfast. It’s perfect for those rushed mornings on-the-go.

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Chunky Monkey is my favorite ice cream flavor combination of all time. If you’re unfamiliar with it, it’s banana ice cream with dark chocolate chunks and walnut pieces. Can’t really have the walnut pieces with this, unless you want to make it a crossover, but with the help of Lily’s chocolate chips I can have the chocolate-banana combo. [Side note: I will make a low carb chunky monkey ice cream one day – count on it.] A serving size of Lily’s chocolate chips is about 60 chips, which I figured out (through counting tiny chips) is roughly 2 Tablespoons (and has only 4.5g of fat at the full serving, perfect for an E). I only used one Tablespoon in this recipe, and it was plenty chocolatey.

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These oats took me just 5 minutes to prep (and I prepped 4 at once!), and they use simple ingredients – nothing crazy here. The only prep involved is to place all of the ingredients into a wide mouth mason jar, or something similar, and stir until combined. I like the wide mouth jars for this, because it’s easier to get down into the jar with a small spatula to stir everything together. Of course, the jars all come with their own lids making storage a breeze.

The oats have to be in the fridge for at least an hour, but you can prep a few days worth at a time, up to about 5 days.

Place the oats into the jar, then follow with vanilla, salt, whey protein isolate, unsweetened vanilla almond milk, Pyure or THM Gentle Sweet, mashed banana, and Lily’s chocolate chips. Stir to combine, then set in the fridge for at least one hour.

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Then in the morning, you have these perfectly softened, creamy oats with chunks of banana and rich chocolate chips. These oats, coupled with a big cup of collagen green tea, were the perfect light, yet filling breakfast before heading off to the gym.

Chunky Monkey Overnight Oats (THM E)

  • Servings: Single
  • Time: Prep 5 minutes, Setting 1 hour+
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Combine all ingredients in a wide mouth mason jar, cover, and set in the fridge for at least one hour or overnight.
  2. Enjoy straight from the fridge, or heat in the microwave before serving.

Chocolate Peanut Butter Cookie Dough Ice Cream (THM Deep S)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

I am THE chocolate gal. Chocolate is always a good idea, and it never lets you down.

I’m also notorious for not being able to make decisions. I don’t always know the right answer, but I do know that a well-placed combo is always a good idea.

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This ice cream base has quickly become one of my favorites. First, it’s zero cook. As in, nothing on the stove – no tempering, no custard, nada. Second, it’s incredibly creamy – especially for a base that involves zero milk or cream. Third, the only tool you need is a blender.

In a high-powered blender place the eggs and egg yolks, unsweetened cocoa powder, MCT oil, Pyure, vanilla, and a pinch of salt.

The ingredient that trips some people up is the raw cacao butter. Raw cacao is basically the other half of cocoa powder. They’re different parts of the same cocoa bean.

I use Big Tree Farms, which comes in 1oz cubes. It takes 6 cubes to make 1/3 cup. *NOTE: Cacao butter has a high melting point. Chop it finely to get it to melt quicker, but don’t be surprised if it still takes over 2 minutes to melt. Once you get that melted, add the solid coconut oil to the bowl with the cacao. The heat from the cacao will quickly melt the coconut oil, while bringing down the temperature of the cacao slightly. (Which is helpful when adding this to your eggs.)

Add melted cacao and coconut oil to the egg mixture and blend on high for 2-3 minutes, until slightly thickened and smooth.

While keeping the blender going on high, begin adding one ice cube at a time blending for about 10 seconds between. This step is mainly to bring down the temperature of the mixture, and to dilute it slightly.

Once all the ice cubes are added, add the vegetable glycerin then refrigerate the mixture while you mix together the cookie dough.

In a small bowl, combine the butter (or coconut oil), coconut flour, vanilla, Pyure, and whey protein isolate. *NOTE: If you want to keep this dairy free, just add extra coconut flour instead of the whey.

Fork the cookie dough ingredients together. The dough should stick together without feeling too wet.

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Add the chopped chocolate, then remove the dough to the fridge to set slightly.

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Add the chocolate ice cream base to your prepared ice cream machine. Churn the ice cream for about 15-20 minutes, or until the ice cream reaches soft serve consistency. Take the paddle out, then gently stir in the peanut butter.

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In a long, shallow freezer-safe dish, add about half of the ice cream base. Dot the base with about half of the cookie dough crumbles.

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*NOTE: I rolled my cookie dough into larger balls, which probably worked against me as they will harden some in the freezer. I highly suggest you leave it in smaller chunks.

Cover with the last half of ice cream, then the last of the cookie dough. Swirl the ingredients together by placing a toothpick into the mixture and circling it around.

Place the ice cream in the freezer for 45 minutes to 1 hour to harden up. Scoop and serve!

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Creamy, rich chocolate ice cream with a thick peanut butter swirl and chewy cookie dough pieces. Does it get any better than this?!

Chocolate Peanut Butter Cookie Dough Ice Cream (THM Deep S)

  • Servings: Multiple
  • Time: 20 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. In a high-powered blender, combine all ingredients for the ice cream base except ice, peanut butter, and vegetable glycerin. Blend on high for 4-5 minutes. Mixture should be slightly thick and creamy.
  2. Keeping the blender on high speed, begin adding one ice cube at a time, blending well between (for about 10 seconds).
  3. Add the vegetable glycerin and place the mixture in the fridge while you make the cookie dough.
  4. Combine all ingredients for the cookie dough in a small bowl. Mixture should stick together without feeling too dry or crumbly.
  5. You can either leave the cookie dough chunky, as is, or you can form it into small balls between your hands. Don’t make the balls too thick, because they will harden in the freezer. Place cookie dough in the refrigerator to harden slightly while you churn the ice cream base.
  6. Churn the ice cream base in an ice cream machine, according to manufacturer’s directions. When it’s finished, the mixture should be the consistency of soft serve. It took my machine about 15-20 minutes to get this texture.
  7. Remove the ice cream paddle, and gently stir in the peanut butter.
  8. Add about half of the ice cream to a freezer-safe container (I prefer one that’s longer, rather than tall), place about half of the cookie dough on top of the ice cream. Add the rest of the ice cream and cookie dough. Gently swirl the mixture together by placing a toothpick or skinny spatula down into the ice cream and making circles.
  9. Place the ice cream in the freezer to set for about 45 minutes to an hour.

Fat Burning Ginger Mocktail + Ginger Juice Concentrate

Ever since my husband and I discovered Moscow Mule cocktails (ginger juice and vodka), I have gotten a slight obsession with ginger. I love the spicy “bite” it has, plus it has several wonderful health benefits (anti-inflammatory, heart health, and reduces nausea to name a few).

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I actually found a local company that makes ginger concentrate that’s fabulous and spicy (shout out – Mo Mint & Thyme!), however it’s not on plan for THMers because their concentrate uses sugar. So, I decided to doctor up my own concentrate using stevia as well as a fat-burning mocktail.

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Ginger Concentrate (THM FP)

Multiple servings

  • 3 large pieces fresh ginger, peeled and roughly diced
  • 2 Tsp ground ginger
  • 3 pinches salt
  • scant 1/4 c Pyure or Gentle Sweet
  • few dashes of vanilla
  • water

Place the all ingredients into a single serve, or full-sized, blender with about 2 cups of water and blend on high until everything looks cohesive.

Strain the ginger liquid into a large mason jar through a fine mesh strainer, pressing the ginger pieces with the back of a spatula to release the liquid. Add about another 1 – 1 1/2 cups water to the concentrate.

Keep in an airtight container in the fridge for up to 10 days. Shake well before every use.

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Ginger Mocktail (THM FP)

Single serve

  • 2-3 ounces ginger concentrate (I used a shot glass to measure, or and ounce is about 2 Tsp. I use 3oz, because I like the spicy ginger kick.)
  • 1/2 tsp MCT oil or melted coconut oil
  • 1 tsp whey isolate
  • 1 c water
  • sparkling water (unflavored works. Lemon is great, and I love unsweetened peach ginger sparkling water at Target. Choose any flavor you like!)
  • liquid stevia to taste, if needed
  • ice

Place the concentrate, oil, whey, and flat water into a blender and blend on high for 1 minute. Put some ice into a 32oz mason jar, and pour the concentrate mixture over it. Gently add the sparkling water (the whey already makes it puffy, so go slow and steady.) Taste and adjust for sweetness, if needed.

I have come to love the taste of ginger, and the concentrate is incredibly versatile. Use it in your mocktail, GGMS (pg. 397 of the THM cookbook), smoothies (peach + ginger were made for each other! Apple + ginger would be good too.), or anything else you like.

Enjoy!

Maple-Pumpkin Protein Pancakes

I love pancakes! And there is a special place in my heart for the Trim Pancakes (pg. 259 of  the THM Cookbook). I decided to doctor them up a little to give a nod to the beautiful Fall weather we’ve been having.

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Maple-Pumpkin Protein Pancakes (THM E)

Multiple Servings

  • 1 c oats, whirled in a food processor into a fine powder
  • 1 c fat free cottage cheese
  • 1 c egg whites (carton or fresh, took about 7 eggs for me to get a cup)
  • 1/3 c canned pumpkin puree
  • scant 2 Tsp Pyure or Gentle Sweet
  • 2 1/2 tsp pumpkin pie spice
  • 1 1/2 tsp maple extract
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1 tsp coconut oil
  • 1/2 tsp salt
  • coconut oil spray
  • Oikos 000 and syrup (pg. 480 in the cookbook) for topping

After grinding the oats into a fine powder, add the rest of the ingredients (except for toppings and spray) and whirl for 2-3 minutes until everything is blended.

Preheat your griddle to 325, or heat a cast iron griddle over medium heat and spray with coconut oil. Using a ladle, drop the batter onto the hot griddle. When bubbles begin to form and pop, turn and cook through. Repeat until you’re all the through the batter.

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These are so fluffy and delectable on their own, but should you top them here are a few options: Oikos 000, I used a vanilla and added maple flavoring. You could also used caramel, or leave it vanilla. You make the rules here!

My kids and husband gobbled them up with only syrup, but I like the creamy element the yogurt provides.

Don’t forget the syrup!

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I’m not bonkers over maple, but I love the syrup out of the cookbook (pg. 480). Try it if you haven’t already, or use another on-plan syrup you enjoy.

Dig in!

Apple Pie Protein Doughnuts

Last week, I scored some new baking toys at one of my local stores, and I was itching to make doughnuts. I looked up a few recipes, and finally decided to go with one that has some apple flavor.

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Apples are almost exclusively in E territory for THMers, so it can be difficult to get the decadence you want from apple pie without going into crossover territory (which isn’t a bad thing, of course!).

Using whey as a base, you get a doughnut that’s both flavorful and filling. This is a recipe I adapted from Andrea’s Protein Cakery.

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Apple Pie Protein Doughnuts (THM FP or E, with an S option)

Serves 6 (full size doughnuts)

  • 1 c whey isolate (Pristine Whey works great or any other on-plan substitute. Just make sure if you’re substituting a brand that’s flavored to leave out the sweetener and vanilla.)
  • 1/4 c coconut flour
  • 1 tsp baking powder
  • 2/3 c unsweetened applesauce
  • 1-2 Tsp unsweetened vanilla almond milk
  • 1 1/2 Tsp Truvia or Gentle Sweet
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • scant 1/8 tsp cloves

Preheat oven to 325.

Whisk together all ingredients for the cakes in a medium-sized bowl. How much almond milk you use depends on your batter. This was the last thing I added, as the batter was looking dry. I glugged (technical term ^_~) in just enough to get everything to come together. The batter was about the consistency of waffle batter, maybe a hair thicker.

Spray your doughnut form pan lightly with coconut oil, and spoon or pipe the batter into each mold, smoothing it over as you go.

Bake for approximately 10-12 minutes. *NOTE: Watch them carefully while baking, you do  NOT want to over bake. Mine went for about 12-13 minutes. After the 10 minute mark, I was checking them every minute until I pulled them out.

Remove from the oven and cool until they’re OK to touch.

In a small blender, combine 1 teaspoon of cinnamon with 1-2 packets Truvia or Gentle Sweet (each packet is about 1 tsp).Grind 1-2 minutes until the sweetener is ground.

Spray each doughnut lightly with coconut oil on all sides, then roll in the sweet cinnamon mixture.

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NOTE* As is (sprayed with coconut oil), up to 3 of these doughnuts are FP, not accounting anything else in your meal. If you’re having more than one in S mode, just watch the carb count of the other items in your meal.

MORE  NOTES* Baking with whey can be very dry. If you want to make these doughnuts more into S mode, you can brush them with melted butter or coconut oil before rolling them in the sweet cinnamon dust. This may help lend some moisture to the doughnuts, but that will change their territory to S, and no more than three (because of the carbs from the applesauce –  each doughnut has about 2.67g carbs).

Happy baking!

 

Pumpkin Spice Kefir

Kefir is something I’ve come to love on my THM journey. In fact, before THM I had never even heard of kefir! What is it? Kefir is a cultured milk that’s tangy like Greek yogurt, but still pourable like milk. It’s rich in probiotics, which help heal your gut and keep it clean.

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Pumpkin Spice Kefir Smoothie (THM E, S, or FP)

Serves 1

  • 1 cup lowfat, plain kefir (I love the kind from Trader Joe’s, and it’s a bargain!)
  • S mode: 1 Tsp coconut oil, E or FP: keep to 1 tsp, or omit
  • S mode: optional teaspoon of ground flax, omit for E or FP
  • S mode: 1 scoop whey isolate, E or FP: stick to 1/2 scoop
  • 2 heaping Tsp pumpkin puree (NOT pie filling)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp cloves
  • pinch of salt
  • 1/2 tsp vanilla
  • Sweetener to taste (I used about 1 Tsp Truvia, Gentle Sweet works too)

Place all ingredients into a single-serve or full-sized blender and blend well. Serve over ice, if you wish.

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Delicious! Normally, I stick to fruit in my kefir and make it an E, but this was a delightful change.

Have you tried kefir? What’s your favorite smoothie recipe?

If You Like Pina Coladas…

You just sang the song didn’t you?

It’s OK, so did I.

Who doesn’t love a good pina colada?

In the summertime, my mom makes pina colada milkshakes with frozen Bacardi mix, canned pineapple, vanilla ice cream, and rum. I love them, and they’re delicious, but I would also like a pina colada without the risk of a diabetic coma.

Although this one is nonalcoholic, you still get a little rum flavor and the fresh pina colada flavor without the super sugary frozen mix.

{But if you want to get down on an adult pina colada, feel free to add your favorite rum to this recipe and drink it up.}

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Pina Colada Protein Smoothie (THM E)

  • 1 c fresh pineapple chunks
  • 3/4 c low fat (or nonfat) kefir
  • 1/2 scoop unflavored pristine whey powder (I use Isopure)
  • 1/4 c unsweetened vanilla almond milk
  • 10-14 drops stevia extract
  • 1/2 tsp coconut oil
  • 1 tsp unsweetened coconut flakes, plus more for sprinkling on top
  • 1 tsp coconut flavor
  • 1 tsp rum flavor
  • 1 c ice, if you like it slushy

Combine all ingredients in a high powered blender and blend until desired consistency. Sprinkle the top with a few more coconut flakes.

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As you may have noticed, this smoothie uses a fantastic super food – kefir. Kefir is a fermented milk with lots of good-belly cultures. It’s tangy like yogurt, but has a slightly thicker consistency than milk. If you don’t have it, or your grocer doesn’t carry it, you can also use plain greek yogurt.

Fighting a Hangover When You’re Not 21 Anymore

Let’s start by saying I don’t drink very much. I’m a mom cliche – I drink wine on the hard days, but I would much rather get down on some bourbon and Coke.

Last night, I had my 10-year high school reunion. I was majorly on the fence about going in the first place. I actually talk to a few folks from school, whom I wasn’t close with at that time, but we’ve gotten to know each other better through parenthood or other shared interests.

Enter last night’s reunion.

I’ll go ahead and put this out there – Facebook makes “in person” stuff Awkward. Yes, capital “A” Awkward.

In some ways, you already know details about these people – if they’re married, have kids, what they do for a living, what their hobbies are. So, it feels strange asking them, “So…what do you? What’s new?” But, you can’t just walk up to them and ask about their kids/hobbies/whathaveyou. Like my friend Beth said, “It makes you feel like a stalker.”

So, all of this Awkward had me like…

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However, I did branch out a little! I hugged people. I did the “social” thing as a semi antisocial person.

Overall, it was fun! I had a great time, caught up with old and “new” people. Not as many as I would have liked, but hey there’s Facebook for that, right?

After half a bottle of wine, a Moscow Mule, going to bed at 1, and waking up at 6:30 (damn you, body clock) I’m feeling a little sluggish. Not quite hungover, but not 100% either.

My teenage self (or my completely of-age 21-year-old self, if I’m being PC) would go grab some McDonald’s and a Coke to nurse said sluggishness.

My now 28-year-old self doesn’t want to have to pull extra gym sessions to burn greasy nonfood.

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So, here are my 5 Tips for Nursing a Hangover: 

  1. As soon as you wake up, splash your face with cool water. Not  hella cold. Cold with a half turn on the hot knob. Splish splash, dab your face gently with your fingertips, and pat dry with a towel.
  2. MOISTURIZE. Alcohol is dehydrating to your body and your skin. Slap some moisturizer on, and hit your eyes with either eye cream or a serum with a roller ball. (I like this one from Garnier.)
  3. HYDRATE. Again, alcohol depletes your hydration. Try to drink 24-32oz of water within the first hour of waking up. Doing this also helps give your body energy, even if there’s no hangover involved.
  4. Eat something green. If eggs are your thing, scramble them with some chopped spinach. Or, you can do like me and go for a liquid morning. I did a strawberry smoothie with a half scoop of Vega Protein and Greens and a half scoop of pristine whey (mixed with 1 tsp coconut oil, 1 c unsweetened almond milk, and 1 c water).
  5. Drink something energizing. If you’re a tea person, drink tea. If you’re a coffee person, drink the coffee. Keep it light – sweetener (no sugar! I’m a strict Truvia user, no chemicals), half and half, and a scoop of collagen powder.