Low Carb Peanut Butter Protein Bars (THM FP)

Here’s the second version of my delicious, protein-packed snack bars – get excited, y’all! ^_^

Low Carb Chocolate Brownie Protein Bars (THM FP)

If there’s one snack I’m constantly in need of, it’s protein on-the-go. It took a few weeks of tinkering, but I finally perfected these no-bake protein bars that come together in less than 10 minutes.

Teriyaki Chicken Burgers (THM E)

Looking for the perfect summer burger? Look no further, honey! This burger is sweet, savory, packed with protein, and has tons of umami flavor.

Southwestern Rice & Bean Salad (THM E)

I started making this salad when my husband and I went vegan a few years ago, and all but forgot about it until recently.  It’s a summer favorite because it can be enjoyed warm or cold, and it requires minimal cooking.

This salad is mostly raw/no-cook – the only component that requires cooking is the rice. You can use leftover brown rice, or you can cook it fresh. I prefer to cook the rice fresh, because I think the lime flavor soaks best into warm rice as opposed to chilled.

I start by chopping the peppers and onion, and placing it into the bottom of a large mixing bowl.

I use about 1/3 of a red onion, because I find the flavor to be strong after a while. If you dig raw red onion, you can definitely put more in there.

I enjoy colors, so I use half a red bell and half an orange bell with 1 small finely diced jalapeño (seeds and ribs removed). The jalapeño  does not add a lot of heat – it’s very mild and my kids enjoyed this salad a number of times without being bothered by it.

Once your veggies are chopped, add them into your big bowl and sprinkle with salt and pepper.

Drain and rinse the kidney beans and black beans while the rice cooks. If you enjoy other types of beans (like pinto beans or white beans) you can sub those instead. It’s all about ease!

When the rice is cooked and cooled slightly (not piping hot, but not completely cool) add it right on top of the chopped veggies and squeeze the lime juice over the rice. The rice being warm helps it to absorb the lime flavor easily, and it slightly cooks the veggies. Give it a stir, then add the beans, a big handful  of chopped fresh cilantro, and a little extra S&P.

And there you have it! A fresh, colorful salad packed with fiber and protein to go with any lean meat or fish.

I love this salad with some grilled chicken – shrimp, cod, or halibut would be fantastic mains as well.

This salad is fit for a big crowd, or as a make-ahead side to go with your E meals all week long.

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!

• Servings: 8-10
• Time: 20 minutes
• Difficulty: Easy
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Credit: Erin Murray, My Fling with Food

Ingredients

• 1/3 medium red onion, finely diced
• 1/2 red bell pepper, diced
• 1/2 orange bell pepper, diced
• 1 small jalapeño, minced (seeds and ribs removed for a mild heat)
• juice of 2 limes
• 1 1/2 c cooked brown rice
• 15oz can black beans, drained and rinsed
• 15oz can kidney beans or pinto beans, drained and rinsed
• 1 big handful of fresh chopped cilantro
• salt and pepper

Directions

1. Begin cooking the brown rice.
2. Add the peppers and onion to the bottom of a large mixing bowl, and season with salt and pepper.
3. When the rice is cooked and warm, add it on top of the vegetables and squeeze the lime juice over top. Give it a big toss.
4. Add the drained and rinsed beans, cilantro, and a little more S&P then toss again.
5. Serve at room temperature or chilled alongside any lean protein. Store in the fridge for up to one week.

Easy Greek Tzatziki (THM FP)

Tzatziki is incredibly versatile. Use it as a topping for a burger, salad, or as a dip for meat and veggies. The good news is, it’s also easy to make.

Tzatziki is refreshing and takes just minutes to make.

I always used 0% fat plain Greek yogurt in my recipe, because you can use it with any THM meal.

For the cucumbers, I like to use hothouse cucumbers as they usually have less water than others. I lightly skin them, cut out the seeds, and finely dice.

Next, zest and juice the lemon. Add the parsley, dill, salt, and pepper and you’re done! Refrigerate for about 30 minutes prior to enjoying, so that the flavors have a chance to come together.

It is so creamy and delicious! The yogurt has a tang, while the lemon delivers a punch of freshness. The cucumbers are crunchy and refreshing. And the herbs tie it all together with brightness.

It’s perfect on salads, burgers, as an appetizer dipper, or as a sauce for meat and fish.

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!

Greek Tzatziki (THM FP)

• Servings: Makes 1/2 cups
• Time: 5 minutes
• Difficulty: Easy
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Credit: Erin Murray, My Fling with Food

Ingredients

– 1 1/4 c nonfat plain Greek yogurt
– 1/3 c finely diced hothouse cucumber
– zest and juice of 1 lemon
– 3 Tbsp chopped fresh parsley
– 1 Tbsp chopped fresh dill
– salt and pepper

Directions

1. Combine all ingredients in a small bowl and refrigerate for at least 30 minutes before serving.
2. Store in the fridge for up to 1 week.

5-Ingredient Tuscan Tuna Salad (THM FP)

Tuna is, in my opinion, one of the best proteins out there. It’s filling, low in carbs and fat, versatile, and (best of all) budget-friendly.

This Tuscan take on tuna salad is not only simple to make, it’s flavorful and easy on the budget.

Lemon is one of my essential summer flavors, and it takes a starring role here. It’s a punch of freshness, and citrus can brighten up any meal.

The “Tuscan” flavor of this salad comes from, olive oil (EVOO), lemon, capers, and fresh parsley. If you’re unfamiliar with capers, they’re basically a mini version of olives minus the fat. They’re briny and a little salty, and they don’t carry any carb or fat value. All of these flavors come together for a salad that’s fresh, tangy, and packed with protein.

With so few ingredients, and next to zero prep, this salad comes together in minutes.

Drain off the tuna then place it into a small bowl that can be fitted with a lid. Squeeze the lemon juice over top of the tuna, drizzle on the EVOO, add the drained capers, chopped parsley, and a touch of salt and pepper. Toss it all together, and you’re done!

With this being a THM FP, you can spin this a few different ways.

For an E, I had a serving of the salad alongside some sliced tomatoes, sourdough toast with lowfat herb cream cheese and sliced cucumbers, and melon.

For an S, you can have it on top of a big green salad with veggies and just drizzle on some extra EVOO and lemon juice or a few shakes of vinegar. Simple and very filling!

For less than 5 minutes of prep, you can have a delicious and filling tuna salad that’s fit for any meal!

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!

Tuscan Tuna Salad (THM FP)

• Servings: 4
• Time: 5 minutes
• Difficulty: Easy
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Credit: Erin Murray, My Fling with Food

Ingredients

• 3 5oz cans chunk light tuna in water, drained
• 1 Tbsp EVOO
• Juice of 1 big lemon
• 1-2 Tbsp capers, drained
• 2 Tbsp choppped fresh parsley
• salt and pepper

Directions

1. Combine all ingredients in a small bowl that can be fitted with a lid. Toss together and refrigerate for 1-2 hours before serving.

 

 

 

Roasted Shrimp & Feta Quinoa (THM E)

Summer is just around the corner, which means two things: 1) less cooking time (because your house it too hot already) and 2) lots of fresh, vibrant flavors. Enter, this beautiful quinoa salad.

I did roast the shrimp in the oven, but you could also grill them for an even quicker meal.

To roast the shrimp, and stay in E mode, start by preheating your oven to 400. Place the shrimp onto a large baking sheet lined with foil, spray lightly with coconut oil spray, sprinkle with salt and pepper, and toss to combine. Roast the shrimp at 400 for about 6 minutes – it may be more or less depending on the size and thickness of your shrimp. When they’re done, they will be firm to the touch, pink and opaque on the outside.

All that’s left is to assemble the salad!

Place the cooked quinoa into a large bowl, and add the scallions, dill, parsley, cucumber, red onion, lemon juice, and feta.

For the cucumber, make sure that you take the time (2 seconds, really) to cut out the seeds of the cucumber – yes, even if it’s “seedless”. The seeds have more moisture and will cut the shelf life of your salad significantly. You don’t want the whole batch going bad over some cucumbers! That would just be silly.

To cut the seeds out of your cucumber, slice the cuke lengthwise into quarters and cut into it on an angle so the whole “log” of seeds comes out in one cut.

Give the salad a big toss, taste for seasoning, then add your shrimp and serve.

The great thing about this salad is that it’s wonderful at room temp or cold from the fridge. In fact, as it sits in the fridge the flavor gets even better.

The lemon juice adds a fantastic  acidity to the salad, while the herbs add tons of fresh, green flavor. This salad just screams summer to me, and it couldn’t be easier to make!

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!

• Servings: 6
• Time: 30 minutes
• Difficulty: Easy
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Credit: Erin Murray, My Fling with Food

Ingredients

• 1.5 – 2lbs shrimp, peeled and deveined
• about 2 cups cooked quinoa
• juice of 2 lemons
• 1 English cucumber, seeded and diced
• 1/4 c finely diced red onion
• 4-5 sprigs fresh dill, roughly chopped
• 1/2 small bunch of parsley, chopped
• 4 scallions, whites and green parts, sliced
• 2 Tbsp crumbled feta cheese
• salt and pepper

Directions

1. Preheat oven to 400.
2. Spread shrimp onto a large baking sheet, spritz with coconut oil spray, and season with salt and pepper. Toss to combine, then roast at 400 for about 6 minutes.
3. In a large bowl, combine the cooked quinoa with all other ingredients. Give it a big toss, taste for seasoning, and serve.

Mediterranean Stuffed Mushrooms (THM FP/S)

This warm weather down in Georgia has me cooking up all of the fresh veggies and flavors of summer. These stuffed mushrooms are a tasty side for the family or an impressive appetizer for a whole party.

These stuffed mushrooms are so easy and flavorful, it’s going to blow your mind.

Start by mincing the tomato, shallot, garlic, and parsley. Season the vegetable mix with the juice of half a lemon, salt and pepper.

For more of a FP side, add just 1 Tbsp of crumbled feta. For an S, add 2 Tbsp of feta.

Remove the stems of your mushrooms and place them cap-side down on a baking sheet.

Fill each cap with about a teaspoon of filling. Some will be more or less, based on their size – just pack as much in there as you can, and fill them to the top of the cap.

Bake at 350 for about 30 minutes. The mushrooms will be softened, but still able to hold their shape.

While they’re still hot, sprinkle with a little bit of parmesan and serve immediately.

The mushrooms are hearty, while the filling is delicate, zesty, and light.

These are perfect to go alongside some grilled protein, or as a fresh appetizer for a holiday party.

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!

• Servings: Multiple
• Time: 45 minutes
• Difficulty: Easy
• Print

Credit: Erin Murray, My Fling with Food

Ingredients

• 16oz whole cremini mushrooms
• 1 Roma tomato, seeded and finely diced
• 1 shallot, minced
• 1 large clove garlic, minced
• juice of 1/2 lemon
• 1 1/2 Tbsp fresh parsley
• 1-2 Tbsp crumbled feta* (See Notes)
• salt and pepper
• Optional garnish: more fresh parsley, grated parmesan

Directions

1. Preheat oven to 350.
2. In a small bowl, combine the tomatoes, shallot, garlic, parsley, lemon, and feta. Season with salt and pepper.
3. Gently remove the stems from each mushroom, and place them cap-side down on a large baking sheet.
4. Fill each cap with about a teaspoon of filling. Fill each cap to the brim, as the mushrooms and filling will cook down slightly.
5. Bake at 350 for about 30 minutes. The mushrooms should be softened, but still able to hold their shape.
6. While they’re still warm, sprinkle with Parmesan, if using. Serve immediately.
*NOTES: For a FP, use just 1 Tbsp of feta. For an S, use 2 Tbsp.

2-Ingredient Everything Bagel Dip (THM FP)

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!

You will not believe how ridiculously easy (and tasty) this dip is!

During my latest trip to Trader Joe’s, they were displaying the Everything Bagel seasoning along with some other seasonal items, and it jumped out at me. The ingredients are very straightforward: onion, garlic, seasame seeds, salt, and poppyseeds. I had some reduced fat sour cream sitting in my fridge at home waiting for a purpose, and *click* purpose found.

Can a dip really be this easy? YEP.

Mix an entire 16oz container of reduced fat sour cream with about 3 Tablespoons of the Everything Bagel seasoning. If you want to add a little freshness to it, add a fresh herb of your choice: parsley, chives, dill, or scallions. Chop up a few tablespoons, toss it in with your dip and some salt and pepper. That’s it!

Leave it in the fridge for about an hour for the salt crystals to break down and all the flavors have a chance to combine.

This dip is a THM FP up to about 3 Tablespoons (which would be 4.5g of fat). If you’re enjoying this with an E meal, be sure to watch the other fats in your meal to keep within the limits. There were no carbs in my reduced fat sour cream, so if you’re in S mode you can pile on as much as you like (yay!).

Serve with your favorite crudités: zucchini sticks, celery, cucumbers, grape tomatoes, broccoli, cauliflower, mini sweet peppers, Parmesan Whisps or other cheese crackers.

Throw this together before a party or brunch get together, and all your guests will rave! Or, you know, just throw it together for yourself and you’ll have your own little rave. ^_^

Everything Bagel Dip (THM FP)

• Servings: Makes 16oz of dip
• Time: 5 minutes
• Difficulty: Easy
• Print

Credit: Erin Murray, My Fling with Food

Ingredients

• 1 16oz container of reduced fat sour cream (mine had 3g of fat per 2 Tbsp, good for S or E)
• 3 Tbsp Everything Bagel seasoning
• optional, fresh herb of choice: chives, scallions, parsley, dill, etc.
• salt and pepper

Directions

1. Combine all ingredients in a small bowl and refrigerate for one hour before serving.

Sweet & Spicy Paleo Barbecue Sauce (THM FP)

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!

You are going to love how quick, easy, and flavorful this barbecue sauce is!

Growing up in the South, with family who knows their way around barbecue, I know barbecue sauce to be a little on the sweet side with a kick.

The ingredients are pretty straight forward, and it only takes about 30 minutes for this to cook down.

This sauce is perfect to throw together as your dinner cooks, or as a make-ahead, because this sauce only gets better with time.

It’s perfectly dippable or spoonable, and has just the right amount of spice.

Sweet & Spicy Barbecue Sauce (THM FP)

• Servings: Makes 1 pint of sauce
• Time: 30 minutes
• Difficulty: Easy
• Print

Credit: Erin Murray, My Fling with Food

Ingredients

• 3 Tbsp tomato paste
• 2 Tbsp apple cider vinegar
• 1 1/2 Tbsp Pyure or THM Gentle Sweet
• 1 Tbsp blackstrap molasses
• 2 tsp mustard (any variety – I used good ol’ yellow mustard)
• 1 tsp gluten free Worcestershire sauce
• 1/2 tsp garlic powder
• 2 tsp dried minced onion
• hot sauce to taste (I used about 10 dashes for a “background kick”)
• salt and pepper
• 3 cups water

Directions

1. Combine all ingredients in a medium sauce pot and cook uncovered over medium heat until it reduces by about 2/3 and is slightly thickened.
2. Serve warm or cool and store in an enclosed container in the fridge for up to 6 weeks.