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.

No Bake Apple Oatmeal Breakfast Cookies (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!

If you love recipes that are easy to follow, tasty, and don’t have a ton of ingredients, this one’s for you!

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And, I mean really, who doesn’t want to enjoy an easy E cookie?!

These cookies come together in less than 5 minutes, and I’m willing to bet you have all the ingredients hanging out in your kitchen. Apples, oats, sweetener, cinnamon, vanilla, nutmeg, and butter. That’s it! I know, it can’t possibly be that easy. Trust me, it is.

You can mix this up  depending on what type of apples you have. I used a Gala, which is more sweet. You just want an apple with a nice, firm texture. Aside from that, you can pick however tart or sweet you like. I personally think a Granny Smith would work excellently here.

You mix the ingredients together over a stovetop, form into balls, press, and refrigerate.

When you’re forming into balls, using a small cookie scoop (about 1 Tsp) will be your best bet. It helps you firmly pack the mixture into a ball, which makes the rolling process easier. When you roll, your hands should be slightly damp, and you don’t want to handle it too much. Get it in a ball, and call it a day.

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Same for when your pressing them down – dampen  the glass a bit to prevent sticking, press and call it a day.

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Place them in the fridge for at least one hour, or overnight. In the morning, you’ll wake up to a beautiful sheet of no-bake cookies.

Since these cookies use butter, and are an E, you want to limit your cookies to 1 or 2 in a serving. The recipe makes about 18-20, depending on how tightly you pack and roll the cookies.

No Bake Apple Oatmeal Cookies (THM E)

  • Servings: Makes 18-20 cookies
  • Time: 7 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1 large apple, peeled and grated
  • 1/4 c Pyure, or THM Gentle Sweet
  • 1/4 c (1/2 stick) unsalted butter
  • 1 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/4 tsp nutmeg
  • 1 1/2 c rolled oats
  • pinch of salt
  • *Tsp = Tablespoon, tsp = teaspoon

Directions

  1. In a medium sauce pan, melt the butter over medium-low heat.
  2. Add the sweetener, apple, vanilla, cinnamon, nutmeg, and salt, and stir until the sweetener dissolves.
  3. Stir in the oats, and turn off the heat. Keep stirring until everything is incorporated. Let the mixture stand for about 5-7 minutes, for the temperature to come down before rolling.
  4. Using a cookie scoop, scoop the dough into 1 Tsp balls, and roll gently between dampened hands.
  5. Gently press the balls flat with the bottom of a glass.
  6. Chill for at least one hour, or overnight.

Quick Thanksgiving Side Dishes

Thanksgiving is just a few days away, and we’re all busily planning our menus. This is actually our first year having our own meal at home, as a family of four. I’m not a huge fan of the more traditional sides (pretty much any side that can be deemed a “casserole”).

There are a few staples like mashed fauxtatoes, stuffing/dressing, and some veg which I will likely keep on my menu this year. However, my husband and I disagree on cranberries. He loves them, and I have never been a fan of traditional cranberry jelly. So, I made him a deal – I told him I would make the cranberries he loves, but not from a can.

Growing up, we had pretty traditional Southern sides like green beans with bacon, collard greens, and mac and cheese. If I can be really honest, they aren’t exactly my favorites. Don’t get me wrong, I am a veggie gal unlike no other, but I dislike mushy vegetables. Plus, who wants to spend literally hours cooking a green bean? Not this girl.

So, I give you delicious Thanksgiving sides in 30 minutes or less.

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Whole Berry Cranberry Sauce (THM FP)

  • Servings: 4-6
  • Time: 10-12 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1 12oz bag fresh cranberries
  • zest of 1 lemon
  • zest of 1 orange
  • 1 palmful (about 1 Tsp) ground coriander
  • 1/4-1/2 tsp orange extract*
  • 1 1/2 c water
  • 1/4 c Pyure or Gentle Sweet*
  • Pinch of pink salt

Directions

  1. In a large sauce pan, simmer the cranberries, water, sweetener, salt, and both zests over medium heat. Bring to a boil, and reduce to simmer until cranberries begin to burst and the sauce thickens (about 5-7 minutes).
  2. Simmer until it reaches the desired consistency. Remove from the heat. Add the coriander and orange extract. Serve immediately.
  3. *NOTES: I used closer to 1/2 tsp of orange extract, because I like the flavor and it cuts the bitterness of the cranberries. You can always add more sweetener, if you like a sweeter sauce. I enjoy mine on the tart side, and my measurement reflects that.


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Roasted Brussels Sprouts with Pancetta (THM S)

  • Servings: 4-6
  • Time: 10 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1 1-lb bag fresh brussels sprouts, ends trimmed and halved
  • 1/2 c diced pancetta*
  • 1/2 c chicken or vegetable broth
  • salt and pepper

Directions

  1. Saute the pancetta over medium heat until it begins to crisp. Add the brussels sprouts, and continue sauteing until the brussels begin to soften.
  2. Add the chicken broth, salt and pepper. Simmer over medium heat until the sprouts are cooked, and the broth has evaporated. For crispy sprouts, keep sauteing another 3-4 minutes. Serve immediately.
  3. *NOTES: Pancetta is bacon’s Italian cousin. It renders the same as bacon, however isn’t smoked. If you prefer bacon, you can use that here instead.


What sides are on your Thanksgiving menu this year?

Roasted Pork Tenderloin & Baked Apples

Pork chops and apples is one of my all-time favorite Fall combinations. It’s probably my dad in me, because he’s an apple man unlike no other.

Growing up, I remember (somewhat fondly) having Stouffer’s baked apples. It must have been my dad’s favorite side dish, because we had it a lot. I haven’t had those apples in years, because with their sugar content they might as well be candy. Since I’ve stopped eating sugar, my palette has changed and I just don’t enjoy crazy-sweet things anymore.

That’s why these baked apples are the bomb. The sweetness comes from pure apple-y goodness, and I spiced them up with a blend of cinnamon, nutmeg, ginger, and a little salt. I added a little xanthan gum to the mix to make a light sauce, and it all came together perfectly.

The pork tenderloin, I kept relatively simple with light seasoning, searing it in my cast iron skillet, and finishing it in the oven.

I topped it all off with some FP gravy from last week’s turkey feast.

All in all, the perfect Fall-inspired meal.

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Roasted Pork Tenderloin (THM FP)

  • Servings: 4-5
  • Time: 30 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1-2 lbs lean pork tenderloin
  • 1 tsp ground sage
  • 2 tsp dried thyme
  • salt and pepper

Directions

  1. Preheat oven to 375.
  2. Heat a large cast iron skillet over medium heat. Season the tenderloin with the sage, thyme, salt, and pepper and rub it into all sides of the meat.
  3. Place the meat into the hot pan, and sear it about 3 minutes on all sides.
  4. When flipping the meat onto the final side to sear, remove from heat and place into the oven to finish. Bake for about 10-15 minutes, or until desired internal temperature is reached.


Baked Apples (THM E)

  • Servings: 4-6
  • Time: 45 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 2lbs apples (any variety or mix that you like. I used Honeycrisp)
  • 1 Tsp softened butter
  • 2 palmfuls ground cinnamon
  • 1 palmful ground ginger
  • 2 pinches nutmeg
  • 2 pinches salt
  • 1/4 tsp xanthan gum

Directions

  1. Preheat oven to 375.
  2. Peel and slice the apples. Mine were on the larger side, and I used an apple cutter, then halved some of the larger pieces. The only thing to note here is the thinner you slice them, the faster they cook. Place the sliced apples into an 8×8 pan.
  3. Season the apples with the softened butter, cinnamon, ginger, nutmeg, salt, and sprinkle on the xanthan gum. Stir to combine and place in the oven uncovered to bake for 30-40 minutes.
  4. Stir halfway through to help activate the xanthan gum.
  5. Let stand for 5-7 minutes, and serve.

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!

 

French-Style Chicken Salad

One of the first Barefoot Contessa recipes I ever made was her Chicken Salad Veronique. Chicken, green grapes, mayo, tarragon..it’s obviously delicious!

When thinking about this recipe to prep ahead for lunches, I knew I had to do some THM tweaking. Luckily, that was fairly easy to do while keeping all the wonderful flavors intact.

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Chicken Salad Veronique THM Style (THM E)

  • 1 1/2 – 2lbs diced cooked chicken breast (I cooked mine by seasoning with salt, pepper, and poultry seasoning and baking in a 350 degree oven for 12-15 minutes.)
  • 1 stalk celery, diced
  • 1 c green grapes, halved or quartered
  • 1/2 c low fat mayonnaise
  • 3 Tsp plain Greek yogurt
  • 1/2 Tsp fresh tarragon
  • 3 chives, thinly sliced
  • salt and pepper

Combine all ingredients in a large bowl. Taste for seasoning and adjust as necessary. Seal in an airtight container in the fridge.

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This chicken salad is truly scrumptious. The grapes give it a sweet tang and break up the richness a little. Celery adds great crunch and texture. It’s perfect atop some sourdough with a few lettuce leaves and a swipe of Dijon mustard.

Kids even like it as well! My creatures were stealing it off my plate faster than I could eat it. Plus, it’s a fabulous make-ahead for lunches.

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Oatmeal for the Fam

My kids eat eggs pretty much every day, and there are only so many ways I can cook them and they will eat them. It’s a nice reprieve for all of us when I have time to break out other breakfast favorites.

Oatmeal always seems to be a crowd-pleaser. In the summertime, we add fresh berries and yogurt. In the fall, it’s pumpkin, apples, or sweet potatoes.

There’s sometimes a misconception that homemade (read: not instant) oatmeal takes forever. Really it doesn’t take me any longer than it does to make eggs and bacon. Plus, oatmeal is something you can throw in the crockpot! Can’t say that about many other breakfast items.

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Caramel Apple Oatmeal (THM E)

Yields about 4 servings

  •  1 1/2 c rolled oats
  • 1 1/2 c water
  • 1 1/2 c unsweetened vanilla almond milk
  • 1/3 c Swerve or Gentle Sweet
  • 1 Tsp caramel extract
  • 1 large apple, any variety, diced (I used Gala)
  • 1 1/2 tsp ground cinnamon
  • 1 tsp vanilla
  • 2 pinches salt
  • 1 scoop whey protein isolate, optional
  • 1 Tsp of chia seeds per servings, optional for garnish

Combine all ingredients in a medium sauce pan over medium-low heat. Bring to a boil and reduce to simmer for about 8-10 minutes, or until desired consistency. Serve immediately and top with chia seeds.

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BBLD: Crepes

In the words of Rachael Ray, “This one is a perfect BBLD.” In Rach-lingo, a BBLD is a meal that can serve as breakfast, brunch, lunch, or dinner. Well, this meal fits that description almost to a T. This is more of a breakfast, brunch, lunch, or dessert.

The one thing you may find weird about this recipe  is the use of Meyer lemons. What the heck are they? They’re sweeter than a regular lemon – think of a cross between a mandarin and a lemon. You can, of course, use regular lemons if you can’t find Meyers. If you do, add a touch of orange extract to take some of the bitterness off the lemon.

Another ingredient that may throw you off is mascarpone cheese. Mascarpone is very common in Italian cooking – it’s a soft, naturally sweet cheese. It’s basically the Italian version of cream cheese. You can find it in the specialty cheese case of nearly any grocery store (even Trader Joe’s has it!). You can use cream cheese with a touch of cream as a replacement for mascarpone, if you can’t find it or already have cream cheese on hand. You’ll need to sweeten it up more, and soften it beforehand, but otherwise it’s the same preparation.

The filling possibilities are endless! Mascarpone and any type of berries, chocolate, whipped cream, peaches, bananas, kiwi, you name it you can crepe it.

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Blueberry-Meyer Lemon Crepes (THM S)

  • 1/4 c gluten free baking mix or THM baking blend (I used equal parts flax meal, almond meal, and coconut flour)
  • 4 eggs
  • 3/4 c unsweetened almond milk
  • 1 Tsp Swerve or Gentle Sweet
  • 1 tsp vanilla extract
  • butter or coconut oil for cooking

Mix all ingredients together in a medium bowl with a whisk until there are no lumps. Leave it to sit for at least 20 minutes before cooking, or overnight. [I let mine sit overnight, and it worked perfectly. If you don’t have time to do overnight, let it go for 20 minutes. This is so that all the bubble from whisking settle off, and you get smooth crepes without holes.]

Filling:

  • 8oz mascarpone cheese (can also use cream cheese, but mascarpone by nature is softer and sweeter.
  • 1-2 Tsp Swerve or Gentle Sweet
  • zest of 1 Meyer lemon
  • juice of 1 Meyer lemon
  • 1 pint fresh blueberries

Mix all ingredients, except for blueberries, together in a small bowl and set aside.

To prepare the crepes, heat a nonstick griddle on medium-low heat with butter or coconut oil.

Use a ladle or 1/4 cup measure to scoop the crepe batter and spread it into large rounds on the griddle. Spread it very thin, cook 1-2 minutes, flip, and cook another 1-2 minutes of the second side. Repeat until you get all the way through the batter.

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Prepare the crepes by adding a few tablespoons of the mascarpone mixture and a few blueberries, then rolling it how you like. Some prefer a folding method, I went for more of a taquito-style roll up.

Top with whipped cream and berries, a drizzle of chocolate, or just stuff it straight into your mouth without all the ceremony. ^_^

 

Summer Sorbet in a Blender

I was super excited to replace my broken food processor with a Ninja kitchen system. So, of course I had to use every piece of it this week to see how effective it really is.

I’m getting the hang of making ice cream bases. It’s still a little tricky, but I’m almost there…I think. I love making homemade ice cream, but the process is a bit lengthy. Freeze the churner, make the base on the stove, cool the base, refrigerate the base, churn the base, and freeze the base. PHEW. The next day, you can finally have some.

Sorbet is not only infinitely easier and less time consuming, but you don’t have to use a stove to make it. Fancy, right?

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Peaches N Cream Sorbet (THM E)

  • 5 large fresh peaches, peeled and pitted
  • 1/2 c nonfat Greek yogurt
  • 2 tsp vanilla
  • 2 Tsp Swerve or Gentle Sweet
  • 3-4 pinches pink salt
  • 2 Tsp vodka (optional, keeps the mixture from hardening too much)

Place all ingredients into a high powered blender and pulse until smooth.

Prepare pre-chilled ice cream churner, and churn according to directions. *The mixture will not be like soft serve. It gets a little icy, but overall only gets to a slushy texture.

Place in the freezer for at least 2 hours for it to set.

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All of that beauty for only 5 minutes (or less?) worth of work. I can dig it.